Weekend Love
Happy start off the week, you special human being! I hope you had a happy weekend.
This is what my Sunday looked like…
Yummy, nutritional food with the best of friends and then neighborhood exploring with my honey. The weather wasn’t the greatest this weekend in Toronto but that doesn’t stop me from enjoying the outdoors. Physical activity is always more fun when it doesn’t feel like one. Also, can you believe it’s May and I’m wearing gloves?! Mother nature is such a tease!
Even though it’s the weekend, that doesn’t mean healthy habits have to stop. One of the healthy ways you can “cheat” on the weekend is by nutritionally swapping the ingredients for your favourite comfort foods. In my case, pesto pasta is one of them! High in calories, loads of oil and if overdone, the carb count is above average. It’s not ideal for anyone to have it everyday that’s for sure. But we’re human and we crave. So you can check out my plate to see what I had that left me fully satisfied without taking me off track.
Stay healthy, my friends.
On my plate: Homemade gluten/yeast free flax flat bread, lemon green spring mix salad, kale/chickpea/red pepper salad with coconut nectar and avocado oil and kale/oregano dairy free pesto brown rice spirals with broccoli.
[Modellist-ID] Healthy Model Detox Blend
Start your day with an amazing pick me up smoothie/juice!
This is one of my most favourite-est blends in all the land….
1 green apple (sliced)
Handful of baby spinach
10-12 cut strawberries
Half a cucumber (sliced)
1-2 teaspoons of grated or cut ginger
Half a bottle of filtered cold water
Blend it, drink it and feel good to start your day. You deserve it.
Walk, Eat Garlic, Repeat!
I’m not a fan of going to the gym. I don’t think I’ve ever had a gym membership for more than a week. Quite frankly I don’t find it engaging and feel that there are ways to keep active that’s easy on your wallet and mentally satisfying.
One of the best ways to improve insulin sensitivity, burn calories,prevent diabetes, maintain a healthy weight, tone your legs/derriere and boost your metabolism is by taking long walks (or more steps). Not on the treadmill but outside! I like to aim to walk about 7-20 km a day. I especially walk more on the weekends! Whether it’s around my block, to a supermarket or around the city. Rain, snow or shine, it’s a natural way to get fit and clear your mind all at the same time. Plus it’s highly enjoyable! Especially if you do it with a friend or partner.
If you live in the city, save fuel/money/environment, and ditch transit and WALK to your favourite restaurant or destination. And then back! If you do this at least 3 times a week accompanied with a healthy, wholesome diet, I can guarantee that you’ll start feeling great and the stubborn fat will slowly start to come off. Then incorporate a few strength and muscle workouts throughout the week and you’re golden. You’ll be ready for bikini/speedo season in no time! Some other healthy habits I’m notorious for doing is ALWAYS taking the stairs (unless I can’t of course), getting up from my office chair to keep my body from deteriorating (I like to do calf raises most times) and limiting my use of the bus/subway.
Did you know that about 2000 fast paced steps is equivalent to a 20 minute workout? Get to steppin’!
Last night, I walked from St Clair Avenue and Christie (my area) all the way to Bay and Bloor – and then back. On my way home, I took a little detour by walking up a few flights of stairs (also great for keeping lean) that lead me to Casa Loma. It was a gorgeous sight. I always pass by it during the day but never stopped to admire it in the evening. Another great reason for taking long walks is getting to know the world around you. Or in my case, my neighbourhood. 🙂
Immediately as I got home, my stomach was ready for fuel.
It’s easy to binge after a workout or want to pig out on something that’s generally detrimental or lacking of any nutritional value. And conductive to maintaining optimal health is by exercise and a wholesome, plant based diet. So here’s what I had after my magical walk…
It’s an easy recipe that works great for a post workout/activity meal:
Broccoli floret – lightly steamed
1/4 cup of raw and organic almonds (I used blanched in my photo)
2 tablespoons of avocado or extra virgin olive oil
4 garlic cloves (each sliced in half)
In a pan/skillet, heat oil on medium heat. Toss in garlic. Allow garlic to lightly brown but don’t burn it! Toss in almonds and then saute in broccoli. Cook for a minute or two then serve on a bed of greens (lettuce, kale, spinach, spring mix.) Sprinkle with ground black pepper and/or cayenne if desired. Then eat!! 🙂
#FiveFastFOODFacts (Garlic)
Garlic strengthens the immune system as well as aids to fight chest infections like coughing and congestion. It’s a great way to boost your immune system – you can even pop a few cloves in replacement of cold medicines.
Garlic is great source of vitamin B6 which is needed for a healthy immune system and the efficient growth of new cells. Vitamin B6 assist with mood swings and can improve a cheerful disposition! A natural happy drug if you will…
Did you know that garlic can aid in prevention of numerous types of cancer? Be it bladder, prostate, breast, colon, stomach cancer, it’s been shown that tumors were reduced when treated with garlic. Also linked with Vitamin B6 that’s been noted to have fighting cancer cell abilities.
Garlic’s well known accomplishment is its ability to lower high blood pressure. In China, it’s been used for many centuries as a therapeutic herb and in Japan, it’s recognized as a blood pressure depressor!
Fungal and bacterial infections can say bye bye when treated with garlic. When crushed or bruised, garlic releases allicin which is a sulphuric compound that is a natural antibiotic. It’s healing components are anti-fungal, antibacterial, anti-parasitic, and anti-viral! Ditch the pills and prescribe yourself with plants! x
Drink Me: Liquid Plumber
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And drink!!
I love me some yummy green juice/smoothie. Healthy, nutritional, digestible and delicious. Just the way mother nature intended our food to be.
After my casting today, I popped by a brand new health store on Dupont, Innate Wellness, where they carried one of my favourite Toronto vegan restaurant’s fresh juices. Live Organic offers a delicious selection of gourmet healthy dishes, desserts and juices that are gluten free, sugar free, preservative free, organic and vegan! They have 2 restaurant locations in the city and also have brought their exciting goodies to retail (Live Organic Raw) in select health shops. And one of the most popular products from their line are their fresh, organic juices. Unpasteurized and containing only natural ingredients, these juices are great for an on the go healthy option. I generally juice and blend my greens myself but sometimes when you’re on the run, your body just needs that extra pick me up.
They’re fresh pressed meaning they come straight from the juicer and not manufactured from some toxic factory. Most commercialized “100% juice” products (most from concentrate) are loaded with a ton of sugar and preservatives and contain only a small portion of vegetables. You’d might as well grab a can of soda!
The best part about them? You can taste that they’re made with the genuine intent to live a healthy and optimal lifestyle! They care. 😉
Here are some fast facts on the benefits of juicing:
Juices help you absorb all the nutrients from the vegetables and fruits. They rapidly go straight into your blood stream! Your body doesn’t have to work as hard to break down the food.
Juicing allows you to consume an optimum amount of vegetables in an efficient manner. Who has time to eat numerous pounds of greens anyway?
Fresh juices offer a wonderful resource of enzymes! It’s fresh. It’s raw. And given that vegetables and fruits are juiced uncooked, the enzymes are all there and not lost or damaged through any processing.
Vegetable juices are great for detoxifying and cleansing, but keep in mind that they are not complete meals as they lack fat and protein that your body needs as well. I have them as snacks and pair them up with my plant based protein dishes. But either way, you can enjoy them at any time of the day and feel good about it. Happy juicing!
Click here to read the difference between juicing and blending and why you should do both!
Nuttin’ But An Almond Butter Thang (Cookies)
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A perfect Sunday calls for a perfect cookie. So I made some and it was perfect.
As always, this cookie recipe is gluten free, refined sugar free, vegan, preservative free, high in protein and low carb. They’re soft, moist and will melt in your mouth. Peanut butter cookies have nothing on these bad boys!
I stopped eating organic peanut butter for a year now only to discover the miraculous-ness of almond butter. Almonds have a special place in my kitchen. I consume them everyday from raw almonds to almond milk, you can say I’m an almond fiend. They’re delicious and offer so many nutritional benefits. More than peanuts. But let’s talk about the difference between both nut butters…
Opting for almond butter over peanut butter proves advantageous due to its higher iron, fiber and anti oxidant content. Great for those who are low in iron, especially vegans like me! Though both rich in protein, peanut butter is often full of hydrogenated oils, sugars and preservatives. Ever wonder why there’s more commercial peanut butters on the shelves and why they’re much cheaper than other nut butters? There’s a reason. Even if you do buy organic peanut butter in its purest form, they’re genetically one of the most mucus forming foods out there. A build up of mucus can disrupt proper digestion and lead to congestion.
Even though pure almond butter and peanut butter hold similar niches in a healthy diet, almond butter provides a bit more health advantages. Almond butter has a high vitamin E content. Approximately one tablespoon of it has 4 mg of vitamin E compared to peanut butter only having 1 mg per serving. The magnesium intake is also double with almonds. One tablespoon of almond butter has 45 mg of it, while peanut butter has roughly 26 mg. That’s quite a difference! According to a few studies, almonds (raw, roasted or butter form) can aid in lowering cholesterol. The difference is that almond butter has 50% more monounsaturated fats (the good stuff) and 25% less saturated fats (the bad stuff!) The good fats are the fats that reduce levels of cholesterol and decrease the risk of heart problems. An excellent food source for those who are trying to lose weight and build muscle too!
Making a small move by replacing peanut butter with almond butter regularly can actually make a difference to the body. So let’s make a difference by baking almond butter cookies! Nuttin’ you can’t handle!
What you’ll need:
Preheat oven at 350 F. Combine the following ingredients together in a bowl:
1/2 cup of roasted (or raw) almond butter
1/2 cup of granulated xylitol (XyloSweet has a fantastic product!)
1/4 cup of almond flour/meal
3 tablespoons of coconut flour
1/4 tsp of baking soda
1 flax egg (1 tbsp of ground flax meal plus 2 tbsp of water)
1/4 cup of unsweetened almond milk
1 tsp of pure vanilla extract
1 tablespoon of organic cinnamon (optional)
If you want your cookies sweeter, add a packet of stevia powder. But you won’t need it.
Cream together almond butter, sugar, flax egg and almond milk in a bowl. In another bowl, combine the dry ingredients. Gradually add dry to wet ingredients. Mix until fully combined. Scoop and form into balls and press with a fork in a criss cross pattern on a lined cookie sheet. Bake for 10-12 minutes or until edges turn brown. Let cool. FYI If you take them out too early, they will be soft and gooey. I did making the first batch and I actually preferred them! I also burned my mouth because I was an eager cookie monster.
Ta-da! Nuttin’ but but butter heaven.
Approx 90 calories per cookies. Size depending. 3 grams of carbs. Try not to eat the whole batch.
While you’re munching, let me introduce to you my sweet friend in this recipe: Mr Xylitol. One thing that a sugar free lifestyle has taught me to use is this. I do use stevia as well but don’t prefer the taste as much. It is the sweetest of all natural sugar substitutes and doesn’t have a funny aftertaste. Some of you have heard of him and the rest of you might think it’s Sweet N Low’s cousin. Don’t worry – it’s nothing like aspartame and nothing like cane sugar. In fact, did you know that fibers of fruits and vegetables naturally contain xylitol.
Here’s some reasons of incorporating this oddly named sweetener into your sugar detox:
Insulin/Blood Glucose: Xylitol is absorbed more slowly than sugar. No rapid sugar spikes! Xylitol is typically a wonderful substitute for diabetics and it’s candida friendly as it has little effect on glucose and none on insulin.
Dental Health: Researchers have stated that when used regularly, xylitol can help to prevent tooth decay. Xylitol not only prevents bacterial growth, but also helps to remineralize teeth that already have begun to decay. To reap the benefits, you can opt to buy xylitol gum rather than sugar free gum containing aspartame and other gunk. Spry has a great line of them.
Gut Bacteria and Yeast (sounds gross but someone has to talk about it): Xylitol is actually a prebiotic, which encourages good gut flora. These are helpful microorganisms that reside in your digestive tract. Sugar on the other hand encourages the growth of unhealthy bacteria and yeast in the gut. Xylitol is an excellent choice for those who cope with chronic yeast infections like candida. Unlike some artificial sweeteners (like splenda and aspartame) xylitol does not encourage the growth of yeast in the gut.
A few other things to mention: zero net carbs, fewer calories than table sugar, low glycemic index, plant sourced sweetener made from naturally occurring material from fruits and you won’t taste much of a difference.
Take in moderation! Some people may experience gastrointestinal problems. Because xylitol is not fully broken down in your system it can have a laxative effect. You may feel discomfort include bloating, gas, and abdominal pain and cramping if consuming too much. However, you can adapt to it if you slowly introduce it into your diet. Despite the abdominal discomfort and gastrointestinal distress that may occur in some folks, there are no known serious side effects from consuming it. (Unlike aspartame and sugar!) Additionally, you always want to get the best quality xylitol to ensure you’re getting the real deal.
What I love about Xylo Sweet’s xylitol is that they’re committed to a non GMO (not corn derived), gluten free product that contains nothing but 100% xylitol. So no additives, sneaky preservatives or even other unhealthy sugar alcohols like malitol. The texture of the sweetener is granulated and gritty which works well in this almond butter cookie recipe. You can also grind them in your blender if using them in cakes and other recipes that call for more liquid.
You can buy this product at most local health stores or online.
Stay naturally nutty and sweet, my friends! x
High Protein Plant Based Pasta – Say No More!
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Happily strolling through Fiesta Farms, my favourite grocery store in Toronto, I came across Explore Asian Organic Mung Bean Fettuccini. I’ve been meaning to cut down on eating brown rice pasta and wanting to make my own using fresh vegetables but don’t have a handy dandy spiralizer to do so.
I have to say, that this is the best gluten free pasta I’ve ever had! Not only is it a plant based protein, it oozes all sorts of health benefits and nutrients that kicks brown rice pasta and quinoa’s butts! I’m actually still in shock as to how much protein there is with so little carb and calorie content. I grew up eating mung beans in stews and rice dishes but never would’ve I imagined eating it in the shape of a pasta noodle. 
The taste is very similar to brown rice pasta. The texture is a tender al dente (if made right) and nutritionally, it’s in your favour. For those with multiple food sensitivities or those that lead a healthy lifestyle, this pasta is an excellent carb alternative. A serving of 50 grams (about 1/4 of the package) contains 23 grams of protein, 10 grams of fiber, 2 grams of fat, 15 grams of carbs and only 160 calories. The same number of serving of quinoa has about half of those stats. Brown rice pasta has similar numbers to quinoa too. Mung beans are low in cholesterol, high in soluble fibers and have a low glycemic index. Excellent for those on a low carb diet as well!
It’s gluten free, wheat free, grain free, sodium free and there’s no added starch like many other gluten free pastas contain. In fact, there’s only two ingredients listed: organic mung beans and water. That’s it!
I was super excited to have it for lunch today. I lightly tossed it with a quick homemade pasta sauce (crushed roma tomatoes, basil, roasted garlic and extra virgin olive oil) and served it with some fresh greens (sprouted broccoli, arugula, spinach, lettuce and sprouted sunflowers) for added munch! Besides, you can never have too much vegetables! 😉 Definitely going to have these regularly in my pantry! Which reminds me – I gotta go and stock up!
Superfood Almond Brownie Cupcake
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Gluten free, vegan, sugar free and model friendly.
Skinny-ing up my desserts is what I love doing. That way, I have an excuse to eat more than one! One of the perfect comfort foods to have with a cup of tea is a good ol’ chocolate brownie. The problem with a lot of brownies is that there is absolutely nothing nutritional about it. You can justify that chocolate is good for you all you want but the reality is that the main ingredients are ones that should be avoided: wheat, sugar, butter and milk chocolate. They taste great but they offer nothing but a sugar high and a bargain with your waistline.
I’d like to share with you a satisfying brownie cupcake using an amazing gluten free flour product I found at Fiesta Farms. Living Intentions‘s Sprouted Flour Super Flour is an all around amazing flour to bake goods with and even delicious enough to eat raw! During a few baking sessions, I caught myself eating it by the spoonful. That good.
In my last post, I listed a few benefits of eating sprouted grains and seeds. Unlike other refined flours, Living Intentions only uses raw sprouted ingredients. Which is why it has a granulated texture (kind of like raw coconut sugar) that’s a lot more rough compared to other soft gluten free flours that have been refined and processed. Thus making it harder for me not to eat it directly of the bag! 😉
There’s a reason why they call this flour a “super flour” because of the list of super food ingredients: sprouted buckwheat flour, sprouted almond flour, organic mesquite pod powder, white chia seed powder and organic agave inulin. Refined sugar free, gluten/wheat free, vegan, raw and high in protein and fiber; it’s the ideal all purpose flour for those with food allergies and for those who want a healthier alternative. Did I mention how delicious the flour was? And so, in honour of this super duper product, I decided to make it into a super food almond brownie in the form of a cupcake. Just for fun. 🙂
What you’ll need:
2 tablespoons of softened room temperature coconut oil (virgin, cold pressed and organic)
1/2 cup of granulated of xylitol
1 flax egg (1 tablespoon of ground flax + 2.5 tablespoons of filtered water…let sit for a bit to form an “eggy” like texture)
1/4 cup of unsweetened organic almond milk (Try not to get brands that contain tapioca starch or added preservatives)
1 teaspoon of pure vanilla extract
1 cup of Living Intentions Sprouted Super Flour
1/4 cup of organic raw cacao powder
1 teaspoon of baking soda
1/4 cup of sliced natural almonds + some for garnishing
1/4 cup of unsweetened vegan chocolate chips (I use my homemade chocolate chunks which contain 3 ingredients: raw cacao, stevia and coconut oil)
Preheat oven to 350 F. Cream together coconut oil and granulated xylitol in a bowl. Add in flax egg. Blend in almond milk and vanilla extract. In another bowl, mix flour, baking soda and cacao powder. Add to wet mixture and stir until fully combined. Fold in sliced almonds and chocolate chips/chunks.
Distribute batter evenly into a 6 muffin tin. About 3/4 full for each cup. Bake for 30-35 minutes. Remove from oven and refrain from eating right away. (I didn’t and burned my mouth – yikes!) Allow to cool slightly before removing from tin. Garnish with more sliced almonds – raw or roasted with coconut oil. Super brownies for the win!
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Keep calm and grab life by the bars!
#WHATHEALTHYMODELSEAT
My favourite snacks to have in between castings are the ones that are healthy, naturally energizing and locally made! Toronto health and fitness expert, Justyna Kozlowska of JBars did just that.
She found a way to my tummy (and many others) by creating an all natural protein snack bar that has an impressive resume:
Gluten free, vegan, refined sugar free, peanut free, dairy free, egg free, soy free, low sodium, low calorie, non GMO, low fat, low carb, free of artificial preservatives, additives and sweeteners, high in antioxidants and protein (about 14 grams per bar) and non processed.
I’ve found that most marketed ”healthy” protein snacks aren’t enjoyable. Some of them have that unpleasant gummy texture which usually takes me a few minutes to get through one bite. Then when I’m done, I’m stuck with a funky chemical aftertaste. But because the bars are locally made with just a food processor and a dehydrator, all you’re left with is a chewy yet delectable texture with a nourishing aftertaste.
The ingredient list is also worth swooning over. It’s a tasty bar that’s compacted with wholesome ingredients and raw superfoods such as: organic cacao, sprouted brown rice, hemp protein, quinoa, goji beeries, lemons, unsweetened coconut, sprouted flaxseeds and almonds. They’re naturally sweetened with prunes, apricots, coconut nectar and a tiny bit of stevia so your sweet tooth is satisfied but your insulin levels aren’t compromised.
With the health benefits of a protein bar and the appetizing taste of a brownie, JBars are the perfect ‘on the go’ snack that’s nutritionally balanced and delicious at the same time.
Suitable for all ages. Even great for kids school snacks! You can find them fresh in the aisles of various local health stores throughout the GTA and Toronto health conventions: www.jbars.ca
There are 4 amazing flavours to chose from! Exciting new flavours to come along with a brand spankin’ new look. Follow them on Facebook: www.facebook.com/jbarsproteinsnack and try not to drool while you’re there.
