Paleo Berry Coconut Waffles (Grain Free, Gluten Free, Dairy Free)

Paleo Berry Coconut Waffles (Gluten Free, Grain Free, Dairy Free)

Yes these Paleo Berry Coconut Waffles are blue. It's because they have berries in them! So don't let the unusual colour scare you. Because they taste delicious I promise. Plus I bet your kids will love eating blue waffles. Anything to make meal time fun right? And even if you don't have any kids running around at home (like in my case) there is nothing like your family members seeing a blue waffle thrown on their plate to start up a conversation.


Paleo Berry Coconut Waffles (Grain Free, Dairy Free, Gluten Free)
Paleo Berry Coconut Waffles (Grain Free, Gluten Free, Dairy Free)

You know what is the worst? Car troubles. I hate dealing with car issues. And this last week I have been dealing with a lot. It's not fun at all. So a couple weeks ago, just as I was getting to spin class, the little red light of doom started flashing in my car (you know, the one that when you look it up in the manual it basically tells you that if you don't pull over immediately you are going to implode? ya that one). So I parked my car and went to spin, hoping it would just magically fix itself after I was done with spin class (yes this is my general approach to car problems).

Well, like most things in life, of course that didn't work. I was only able to drive my car a couple of kilometres before that evil light started flashing again. So long story short I ended up having to get my car towed to the mechanic. Not the end of the world right? So I went and got my car last Friday, payed my almost $900 bill and went on my merry way. Well, not 10 minutes into my drive did that same evil little light start going off again. What the hell? (There were actually worse words coming out of my mouth at that point trust me but I will spare you from my potty mouth). So I called my mechanic back and they sent a tow truck to yet again come rescue me.

So my car is now back in the shop, and they are still trying to figure out what exactly is going wrong. I guess that's what I get for continuing to drive a 15 year old car. But I just love that thing! I am one of those rare people that loves driving a standard car, and it is just so hard to find a good replacement these days. Driving a standard is a dieing art. So if any of you out there know of a decent vehicle that comes in standard (and ideally 4-wheel drive- yes that's the really tricky part) please send me your suggestions! Because my trusted little Jetta is starting to fail me. 

Paleo Berry Coconut Pancakes (Grain Free, Gluten Free, Dairy Free)
Paleo Berry Coconut Waffles (Grain Free, Gluten Free, Dairy Free)
Paleo Berry Coconut Pancakes (Grain Free, Gluten Free, Dairy Free)

Ok, but on to these Paleo Berry Coconut Waffles. I hope the photos have you intrigued. I don't really know what inspired this recipe to be honest, other than the fact that I had raspberries in the fridge that needed to be used. Sometimes that's all it takes to inspire a recipe. Ingredients in the fridge that are just patiently waiting to be made into something delicious.

Ever since I got a waffle maker I have been obsessed with making waffles. They are just so fun to make! So much funner than pancakes if you ask me. So far I have only been making sweet waffles but next on my list is to create a nice savoury waffle for you guys. I'll make it happen soon, trust me. But anyways, these Paleo Berry Coconut Waffles taste so good and are mainly sweetened with fruit and coconut milk so they really are pretty darn healthy. They also have some other really beneficial ingredients ike coconut flour, coconut oil, pasture raised eggs and local honey. Yes, tasty and healthy all in one! I topped mine with some maple syrup but I have also added coconut whipped cream since these photos were taken and if you ask me that tastes even better. I also threw some cacao nibs on mine for a little extra crunch, because I personally love it when food has a crunchy texture. It's just so much more satisfying! Right? Anyone else? 

I hope you love them! Until next time, happy eating friends! 


Paleo Berry Coconut Waffles (Grain Free, Gluten Free, Dairy Free)

Paleo Berry Coconut Pancakes Recipe

 

Ingredients

1/2 cup coconut flour (this is my favourite brand)

1/2 cup tapioca flour (I use this kind)

1 tsp baking soda (I use this kind)

pinch sea salt

1/2 cup full fat coconut milk (this brand is what I use because it has no additives and comes in a BPA free can)

1/4 cup melted coconut oil (this brand is my favourite

3 TBSP water

2 TBSP honey or maple syrup (remember to use raw, local honey or grade C maple syrup for the health benefits)

1 tsp organic vanilla extract

3 eggs (pasture raised if possible)

1 cup fresh raspberries

 

Directions

1. Turn your waffle iron on (this is the one that I use and love)

2. In a large mixing bowl combine the dry ingredients

3. Add the wet ingredients and blend well with a pastry blender or spoon

4. Add the batter to the waffle iron (I added about 3-4 TBSP per waffle) 

5. Cook until done (mine took 6-7 minutes - but different waffle irons may have different cooking times) 

6. Remove from the waffle iron

7. Serve and enjoy! 

Print Recipe

 

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Paleo Carrot Cake Banana Bread

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Paleo Berry Coconut Waffles (Grain Free, Gluten Free, Dairy Free) - Paleo Waffles - Grain Free Waffles - Gluten Free Waffles - Dairy Free Waffles
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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

Orange Ginger Chicken Stir Fry (Paleo, AIP, Gluten Free)

Orange Ginger Chicken Stir Fry (Whole 30, Paleo, No Sugar, Gluten Free)

Stir fries are one of my favourite meal ideas because they are so, so easy to make and taste amazing. This week I am sharing my recipe for Orange Ginger Chicken Stir Fry. I made this recipe for the first time a couple weeks ago and let me just say that it didn't last long at all. Erik and I inhaled it! I should have made a double batch. Live and learn right? 


Orange Ginger Chicken Stir Fry (Whole 30, Paleo, No Sugar, Gluten Free)
Orange Ginger Chicken Stir Fry (Whole 30, Paleo, No Sugar, Gluten Free)

So as you guys know, my day job is being a rheumatologist. And I wanted to talk about a couple experiences I had this week because both times I was totally surprised. 

Since I am fairly new to my practice (I just started in November) I am still seeing a lot of new patients. And two of my new patients told me the same thing the other day. They both said "don't be mad at me but I started seeing a naturopath and am now on a bunch of supplements and am getting some additional testing done." My response in cases like this is always the same: "oh that's great." And in both situations my patients responded "oh I'm so glad you aren't mad. My last doctor told me that if I did something like that they would stop seeing me."

What?? Seriously?? They would stop seeing you if you worked with a naturopath or an alternative medical practitioner? That breaks my heart.

I truly believe that in order to heal you need to do whatever is best for you. And most people need a team to help them do that. A team that often involves physicians, naturopaths, psychologists, massage therapists, exercise specialists etc. We each have our own areas of expertise. I would never pretend to know the same things as a naturopath or Chinese medicine practitioner or any other type of practitioner. Never.  

I always encourage my patients to do what they feel is best for themselves. Always. No questions asked. Can I guarantee that all of what they want to try is going to help? Absolutely not. But the mind is a powerful thing, so if you believe that something is helping you, it probably is. I wish that all of my colleagues felt the same way but the longer I am in practice the more I realize that just isn't the case. It's so sad. I think we should all have the same goal: to help our patients get better, no matter what form of treatment that takes. 

Orange Ginger Chicken Stir Fry (Whole 30, Paleo, No Sugar, Gluten Free)
Orange Ginger Chicken Stir Fry (Whole 30, Paleo, No Sugar, Gluten Free)

Initially I was going to call this teriyaki chicken stir fry. But both Erik and I decided that didn't describe this dish properly. The hints of citrus and ginger were just too strong to call this teriyaki. So the name Orange Ginger Chicken Stir Fry was born. And it is addicting. Super addicting. I personally love anything that comes with sauce. Sauce just makes everything taste so much better doesn't it? And there are so many vegetables in this dish that absorb all that saucy deliciousness. The broccoli in particular is my favourite. 

This Orange Ginger Chicken Stir Fry is safe for the paleo diet, AIP diet, and gluten free diets. And it doesn't contain any un-natural sweeteners or refined ingredients. Like always, it is totally healthy and is only made with real, nourishing ingredients. And as an added bonus it is really easy to make. Because I don't want you slaving away in the kitchen to make dinner. I know you have better things to do with your time (trust me, so do I). 

I hope you enjoy this one! 

Until next time, happy eating friends! 


 

Orange Ginger Chicken Stir Fry Recipe

Ingredients

3 TBSP coconut oil (This brand is my favourite)

3 chicken breasts, cut into bit sized pieces

1 small head of broccoli, chopped

3 carrot sticks, peeled and chopped

1/2 cup chopped green onion or 1/2 white onion, chopped

3 stalks of celery, chopped

2 bell peppers (I used a red and and orange), chopped

2-3 handfuls of bean sprouts (omit if following the paleo or AIP diets)

3/4 batch of my Paleo Teriyaki Sauce (or more if you like extra sauce) (see the recipe below)

1/2 tsp sea salt 

 

Directions

1. Place a large frying pan on the stove on medium heat

2. Add the coconut oil and allow to melt

3. Add the chicken and cook for ~10 minutes (until cooked on all sides and starting to brown) 

4. Add the sauce and the salt to the pan

5. Add the green/ white onion, broccoli and carrots and stir well to combine

6. Cook for 7-8 minutes

7. Add the celery and peppers and stir well to combine

8. Cook for another 7-8 minutes

9. Add the bean sprouts and stir well to combine

10. Cook for another 2-3 minutes

11. Remove from heat, serve and enjoy

NOTES: This goes well with cauliflower rice or white rice (if not following the paleo diet) 

 

Orange Ginger Sauce Recipe

Ingredients

1/3 cup freshly squeezed orange juice

1/2 cup Coconut Aminos (buy here)

4 TBSP honey

1 TBSP ground ginger (this brand is my favourite

1 tsp ground tumeric (this is the kind I use)

3/4 chopped green onion 

 

Directions

1. Place all the ingredients into your high speed blender or food processor 

2. Blend until smooth

3. Serve and enjoy! 

Print Recipe

 

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Orange Ginger Chicken Stir Fry (AIP, Gluten Free)
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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

Five Ingredient Healthy Chocolate Sauce (Paleo, Vegan, GAPS, No Refined Sugar)

Five Ingredient Chocolate Sauce (Paleo, Vegan, GAPS, Gluten Free, Dairy Free)

Five Ingredient Healthy Chocolate Sauce. I have been eating this stuff by the spoonful ever since I made it because it is so, so good And with only 5 ingredients it is so easy to make! Like super, super easy. I will even go as far as to say fool proof easy. And I don't say that very often. In fact, I don't think I have ever said it on here before... 


Five Ingredient Healthy Chocolate Sauce (Paleo, GAPS, Vegan, Gluten Free, Dairy Free)
Five Ingredient Healthy Chocolate Sauce (Paleo, Vegan, GAPS, Gluten Free, Dairy Free)

But before we get to the recipe I decided I wanted to talk a little about respect this week. Respect is something that is super important to me. Unfortunately, the older I get the more I realize that not everyone seems to feel the same way. I have been thinking a lot about respect and disrespect this week. And here's why: One of my patients didn't show up for her appointment this week. And I should say this this is common.

I have patients that don't show up for their appointments all the time. It's something I will never understand and never be able to just let go. I realize that shit happens. But just call and tell me about it! Do you know how many people there are on the wait list waiting to see me? A years worth of people! And not only that, but I don't get paid if you don't show up for your visit. I lose out on thousands of dollars each month due to no shows. Yes thousands...

But back to my story. So this patient of mine didn't show up. And this is the second time in 3 months that she has done this to me. And the one time I did get to see her, she completely didn't listen to me. She didn't do any of the tests that I asked her to do and then stopped all of her medications on her own and landed herself in the hospital because she got so sick after she did that. Now, it's pretty darn had to look after someone if they not only don't show up for their appointments, but even when they do, they don't take your advice seriously and do their own thing anyways. I just don't understand it. Do you like being sick? Do you enjoy spending time in the hospital when it could be prevented? Is it really that hard to pick up your phone to call and tell me that you can't come to your appointment? Or that you are stopping your medicines? I know you have a cell phone. You were using it during your appointment with me. I mean seriously. You are an adult. Grow up and act like one. I spend a lot of time and energy trying to look after you and I expect you to try to look after yourself as well. Even just a little bit! 

Grr!!!

Phew. That's feels good to get off my chest. It's amazing how a simple rant session can make you feel so much better. So yes friends, even though I do make a point of trying to focus on the positive and spreading positive messages, I still get frustrated and angry just like the rest of you. But I am trying to learn to be able to let it go more easily. After all, I can't control what other people decide to do with their bodies. I can only try and help them as best as I can, and the rest is up to them. 

Five Ingredient Healthy Chocolate Sauce (Paleo, Vegan, GAPS, Gluten Free, Dairy Free)

Sorry about that little rant. But it just blows my mind how some people just go through life not respecting anyone else or themselves. I just cannot imagine living life that way. At all. 

But back to this Five Ingredient Healthy Chocolate Sauce. Because who doesn't love chocolate? Only crazy people that's who (joking friends, just joking). This stuff only contains 5 ingredients and only takes about 5 minutes to make. Yes, it is just that simple. You can use this sauce as a topping for dessert recipes, to dip fruit in, or to just eat plain, right off the spoon (my preferred way). And despite tasting amazing, there are only real, nourishing ingredients in this recipe. Ingredients like coconut, cacao, and honey.

Just one word of caution about honey. Please always buy local and raw honey if possible. And please, please, never, ever buy the honey in the store that comes in those little teddy bear jars. You know the ones I am talking about. Want to know why you shouldn't buy it? Because it's likely not actually honey. It's likely corn syrup that has been disguised as honey and re-labelled as such. Gross right? How companies can feel okay with themselves by re-labelling one of the most unhealthy ingredients on the planet (corn syrup) and making people believe that it is one of the most healthy, natural food sources in the world is beyond me. I know that people will do anything for money these days but it still makes me so angry when they do so at the expense of people's health. That's why you should always buy local food ingredients as much as you can. That way you know where it is coming from, and exactly what it is. So stick to the raw, honey you can get at your local farmer's market. That way you know you are only getting the best quality and nourishing ingredients that you can. 

Enjoy the chocolate sauce! And until next time, happy eating everyone! 

Five Ingredient Healthy Chocolate Sauce (Paleo, GAPS, Vegan, Gluten Free, Dairy Free)

 

5 Ingredient Healthy Chocolate Sauce Recipe

Ingredients

1 cup coconut manna (or coconut butter or coconut cream concentrate - they are all the same thing)

1/3 cup coconut oil (this brand is my favourite) 

1/3 cup cacao powder

1/4 cup honey - use local, raw honey if possible (or maple syrup for vegan)

1 TBSP vanilla extract

 

Directions

1. Place a medium pot on the stove on low heat

2. Add all of the ingredients 

3. Stir well until melted together (about 5 minutes) 

4. Remove from heat, serve and enjoy! 

Prep Time: 2 minutes 

Cook Time: 10 minutes

NOTE: Using low heat is important for this one. If the coconut butter gets too hot it will form clumps. 

NOTE: Store this sauce in the fridge for as long as you need (which won't be long I promise). It will become firm in the fridge so you will need to heat it again if you want to use it in the liquid form. 

Print Recipe

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Paleo Dark Orange Chocolate Fudge

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Five Ingredient Healthy Chocolate Sauce (Paleo, Vegan, GAPS, No Refined Sugar, Dairy Free)
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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

Raspberry Coconut Chia Seed Pudding with Mint Cashew Crumble (Paleo, Vegan, No Refined Sugar)

Raspberry Coconut Chia Seed Pudding with Cashew Coconut Crumble (Paleo, Vegan, Gluten Free, No Refined Sugar)

Raspberry Coconut Chia Seed Pudding with Mint Cashew Crumble. I know it's a mouthful, but trust me, it's a tasty mouthful! I have been living on this chia seed pudding lately. Breakfast, snacks, treats, this dish is perfect for all of them! I have started making double, or even triple, batches of this recipe just so that it lasts longer. It's just that good! 


Raspberry Coconut Chia Seed Pudding with Mint Cashew Crumble (Paleo, Vegan, No Refined Sugar)
Raspberry Coconut Chia Seed Pudding with Mint Cashew Crumble (Paleo, Vegan, No Refined Sugar)

So first of all I must say sorry for my lack of post last week. I had some major computer issues that I needed help with. You see, I decided it would be a good idea to upload my photos from my computer into iCloud. Well, I had no idea that this would then automatically sync all of my photos onto my phone. So suddenly I had like 19,000 photos on my phone. And my poor little iPhone 5S could definitely not handle that. So like any logical person I started deleting them. Little did I know that this would then somehow delete them from the hard drive of my computer! Seriously, what the hell? How is the iCloud allowed to do that? My computer files are my files. Don't touch them! (If you can't tell I am still pretty angry about it). 


Anyways, long story short I lost about 400 recipe photos. I managed to get about 100 of them recovered but the rest are just lost. They have somehow disappeared into the iCloud abyss (what is that even???). It is beyond frustrating! Apple, I am not impressed. Not. One. Little. Bit. 

I honestly still do not understand any of this but all I know is that it has made me pretty darn angry. And to make matters worse, it turns out the external hard drive I had been using to backup my computer wasn't working properly so I couldn't even get my photos back from that. All, in all a total nightmare and I have spent so many days dealing with this without any real solution. Here I was thinking I was dong all the right things to keep my files safe: backing them up on the time machine plus an external hard drive and uploading them into iCloud. Apparently not.

So I have since bought a new external drive and am making sure that all my photos from now on are safe on there. Grr I hate technology sometimes. And I have been slowly re-doing the photos I lost. I am guessing this has probably cost me about 20 hours worth of time between all the time I spent photographing the recipes initially, the time I spent dealing with this and the time I have spent re-photographing the recipes. So much wasted time! Oh well, I guess it's all relative. There are much bigger life problems I could be dealing with, so I should really take a lesson from Mark Manson and do a better job of what I give a fuck about (ps. If you haven't read that book you totally need to) (pps. sorry for the bad language but it's Mark's word, not mine)

Raspberry Coconut Chia Seed Pudding with Mint Cashew Crumble (Paleo, Vegan, No Refined Sugar)
Raspberry Coconut Chia Seed Pudding with Mint Cashew Crumble (Paleo, Vegan, No Refined Sugar)

Okay, enough about that. I know you guys didn't come here to listen to me complain about my computer problems. You came here to get the recipe for this Raspberry Coconut Chia Seed Pudding with Mint Cashew Crumble. I personally love chia seed pudding recipes. They are so easy to make and they have such a unique texture. And the combination of raspberry, coconut and vanilla in this recipe tastes amazing. Like really amazing! And I personally love the addition of the mint crumble to add a little unique flavour and crunch, but you could totally leave out the crumble if you wanted. But if you are like me any love everything and anything mint flavoured I highly suggest spending the extra couple minutes to make the crumble. You won't regret it. Promise! 

I eat this chia seed pudding for breakfasts, snacks and even as a treat. I have been known to eat two servings of this recipe in one day (don't judge me okay?). This recipe is gluten free, dairy free and safe for the paleo diet, vegan diet and it doesn't have any artificial sugars or sweeteners. So pretty much anyone will be able to eat it. 

I hope you love it!

Until next time, happy eating everyone! 

 

Raspberry Coconut Chia Seed Pudding with Mint Cashew Crumble Recipe

Raspberry Coconut Chia Seed Pudding with Mint Cashew Crumble (Paleo, Vegan, No Refined Sugar)

 

Raspberry Coconut Chia Seed Pudding Ingredients

1 6oz package raspberries, washed

3/4 cup full fat coconut milk (I use this brand because it is free from additives and uses BPA free cans)

1 TBSP honey or maple syrup (Use maple syrup for vegan)

1 tsp organic vanilla extract (I use this brand) 

2 TBSP chia seeds (I use this brand of white chia seeds

 

Directions

1. Place a medium pot on the stove on medium heat

2. Add all the ingredients, except the chia seeds, and bring to a boil

3. Turn down the heat and simmer for about 5 minutes, stirring frequently to break apart the raspberries

4. Turn off the heat and let cool for 5-10 minutes

5. Transfer the mixture to a glass or ceramic bowl

6. Add the chia seeds and stir well to combine

7. Place in the fridge for at least 1 hour (or overnight for an easy breakfast)

8. Add the optional crumble topping (see below)

9. Serve and enjoy!

 

Mint Cashew Crumble Topping Ingredients

1/2 cup raw cashews (preferably soaked and dehydrated first) 

5 large mint leaves 

2 TBSP shredded coconut (I use this brand)

1 TBSP coconut oil (this kind is my favourite

1 TBSP honey or maple syrup (use maple syrup for vegan) 

 

Directions

1. Place all the ingredients into your food processor (this is the food processor I have and love)

2. Blend until the crumble reaches your desired consistency 

3. Add on top of your chia seed pudding

4. Serve and enjoy! 

Yield: 1 serving

Prep time: 5 minutes

Cook time: 10 minutes

Print Recipe

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Raspberry Coconut Chia Seed Pudding with Mint Cashew Crumble
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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

Is Your Diet Causing Your Depression?

Is Your Diet Causing Your Depression?

Depression. Thankfully this is something I have never had to deal with. But, depression is one of the most common health issues diagnosed today and many of my patients, friends and family members have suffered with this challenging disease. In fact, depression is the most common psychiatric disorder in the general population and the most common mental health condition in patients seen in primary care.

As well, anti-depressants are one of the most commonly prescribed medications by doctors today. The pharmaceutical industry is making a killing off of anti-depressants. And unfortunately, the role that diet and nutrition play in depression is basically overlooked in the modern medical era. But, what if I told you that the food you are eating could be causing or at least contributing to your depression? What if you could get off your medication by changing your diet? Would you be interested? I hope so! 


Now, I never suggest stopping any medications before talking to your doctor. In fact, stopping antidepressants on your own can be extremely dangerous, so if you ever decide to go off your medications please do so under the supervision of a physician who can monitor you closely. 

You may be asking, how on earth can the food I am eating be related to my mood? Well, there are actually many different ways that food can contribute to depression including: 

1. Altering the microbiome

2. Causing leaky gut

3. Causing nutrient deficiencies 

4. Leading to inflammation in the body

So let's talk about each of these factors individually. 

1. The Microbiome

The microbiome has gained a lot of attention in recent years when it comes to our health. Humans live in a co-evolutionary association with huge quantities of microorganisms/bacteria that live on the exposed and internal surfaces of our bodies. The entirety of microorganisms in a particular habitat or environment is termed the microbiota, or microflora, and the collective genomes of all the microorganisms in a microbiota are termed the microbiome (yes science likes to make things sound really fancy don't they?). In other words, all of the bacteria (and their genes) that live in or on our bodies are known as the microbiome (it sounds kind of creepy doesn't it?)/ 

These organisms live in many places including on our skin, in our respiratory tract and lungs and in our gut or intestines. The population in our gut has gained the most attention because of its enormous size. In fact, the genome of our microbiome is about 100x larger than that of its human host. It's pretty incredible. 

For the remainder of this discussion I am going to focus on the gut microbiome, as that is the one that is most well studied and the one that our diet can directly impact. 

Our gut microbiome is thought to have four major functions:

1. It defends against pathogens/disease causing agents by producing anti-bacterial substances.

2. It strengthens the intestinal lining, creating a barrier between the intestine and the rest of the body. This barrier prevents bacteria and other foreign particles that we ingest from entering our bloodstream and reaching other body tissues and organs.

3. It helps us absorb nutrients by helping digest and metabolize compounds that are otherwise indigestible.  

4. It helps develop and maintain our immune system. 

In other words, it has some pretty important functions. And the proper function of the microbiome depends on the proper balance and maintenance of certain species of bacteria. Upset this balance, and allow certain types of bacteria to take over and problems start to occur. And one of the main ways that this imbalance begins, and the unhealthy bacteria start to thrive and take over is through eating the modern, North American style diet. You see, this diet, with its heavy reliance on grains, processed foods and refined sugars sets up the perfect environment for these bad bugs to thrive and multiply. Slowly starving out the good bacteria that our intestinal tract needs to function properly. And this breakdown of function then starts to interfere with all of those things the microbiome is supposed to do. Our immune system can become compromised, we can develop infections, we start malabsorbing vitamins, minerals and other important nutrients and the tight junctions between the intestinal cells start to break down, allowing the gut to become "leaky." And all of these things can ultimately impact our mood. 

Some of the best evidence that alterations in the microbiome can affect our mood come from studies where probiotics were used to treat depression. Probiotics directly change the bacteria in our intestines by adding specific strains of bacteria into the gut and have been shown to have multiple health benefits. In other words, if you add back the right bacteria to your gut, you can help treat your depression. The same can be said if you can alter the gut microbiome by eating the proper foods. The foods that allow the good bacteria to thrive, and keep the bad bacteria at bay. 

2. Leaky Gut

Leaky gut is being linked to more health issues everyday. I could spend hours discussing leaky gut alone. But I will keep it short and sweet today because I know this post is already getting long. Leaky gut occurs when the connections between the intestinal cells, called tight junctions, start to separate and breakdown. This allows bacteria, food particles, toxins and other substances that normally stay in our intestines to gain access to the bloodstream, and then potentially gain access to any organ in our body. And in some people, these substances affect the brain and central nervous system, leading to many different diseases, including depression. 

There are multiple factors that can lead to leaky gut including poor diet, certain medications, stress, alterations in the microbiome and certain infections. Treating leaky gut is a key to treating almost any chronic disease, including depression and other mood disorders. 


3. Nutrient Deficiencies 

Now, there are not many scientific studies that have looked at this. Trust me, I looked! Unfortunately, modern medicine likes to study drugs and not diet or supplements because, let's be honest, there is no money to be made in studying diet and supplements. A true but sad fact. But, that being said, there is significant evidence that both zinc deficiency and iron deficiency can contribute to depression, and that treating these mineral deficiencies can lead to decreased depressive symptoms. And the Western diet is the perfect diet to lead to nutrient deficiencies. Not only is the soil that our food is grown in these days extremely nutrient poor, the high amounts of grains, refined sugars and processed foods that people typically eat actually make it very difficult to absorb any of the vitamins and minerals contained in our food. I wrote an entire post about this topic called Why Grains Are Not Healthy, which I highly suggest you read, as there is way too much information for me to summarize it here. So many people are living with nutrient deficiencies today and they don't even know it. Many of these can be easily diagnosed by simple blood tests so if you are dealing with depression I highly suggest asking your doctor to check your vitamin and mineral levels. 

4. Inflammation  

Low grade inflammation in the body can cause a multitude of health problems, and has been linked to depression in multiple studies, and across multiple populations. And unfortunately, the modern North American diet is highly inflammatory. Our reliance on grains, sugars and processed food leads to inflammation in the body. As well, eating meat that has not been raised properly (eg. cows eating grains rather than grass) is also extremely inflammatory. Did you know that cows fed grass product meat with an omega 6 to omega 3 ratio of 1:1, while cows raised on grains product meat with an omega 6 to omega 3 ratio of 20:1. The same goes for fish. If fish is fed corn or other grains it actually has a very high omega 6 level and a very low omega 3 level. And since omega 3 is an anti-inflammatory fatty acid, and omega 6 an inflammatory fatty acid, all this extra omega 6 that most people are consuming leads to systemic inflammation. 

But the news isn't all bad. There are many things you can do to change your diet to help address all of these issues I just outlined. And I want to show you how. In my next post I will discuss just How To Eat To Treat Depression. Now, I don't know when that post will be ready, so to ensure you don't miss it please sign up for my newsletter below and you will be informed as soon as the post goes live. 

In the mean time, if you would like to start reading about what you can do on your own, I highly suggest reading the book The Gut and Psychology Syndrome. This was one of the first books ever written that connect food to depression (as well as many other psychological issues). It is a great read. You can find the book here:

The Gut and Psychology Syndrome

And if you would like to look at some scientific studies that address what I talked about in this post here is a list of 15 references for you to check out. The evidence that depression is linked to diet is overwhelming. I could fill books just listing the scientific papers related to this issue but I hope these select few will do for now. 

References

1. The Inflammatory Potential of the Diet Is Associated with Depressive Symptoms in Different Subgroups of the General Population.

2. Food and Mood: Diet Quality is Inversely Associated with Depressive Symptoms in Female University Students.

3. Obesity-Induced Neuroinflammation: Beyond the Hypothalamus.

4. Probiotic treatment reduces depressive-like behaviour in rats independently of diet.

5. Food matters: how the microbiome and gut-brain interaction might impact the development and course of anorexia nervosa.

6. Breaking down the barriers: the gut microbiome, intestinal permeability and stress-related psychiatric disorders.

7. The role of microbiome in central nervous system disorders.

8. Modulation of Gut Microbiota-Brain Axis by Probiotics, Prebiotics, and Diet.

9. The role of IgG hypersensitivity in the pathogenesis and therapy of depressive disorders

10. Association of Mood Disorders with Serum Zinc Concentrations in Adolescent Female Students.

11. Zinc Deficiency Is associated With Depressive Symptoms-Results From the Berlin Aging Study II.

12. The efficacy of early iron supplementation on postpartum depression, a randomized double-blind placebo-controlled trial.

13. The efficacy of early iron supplementation on postpartum depression, a randomized double-blind placebo-controlled trial.

14. The acute-phase mediator serum amyloid A is associated with symptoms of depression and fatigue.

15. Association between C-reactive protein (CRP) with depression symptom severity and specific depressive symptoms in major depression.

Until next time, happy eating everyone! 

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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

White Peppermint Smoothie (Paleo, Whole 30, Vegan, Gluten Free, GAPS, SCD)

White Peppermint Smoothie (Paleo, Whole 30, Vegan, Gluten Free, GAPS, SCD)

Hi from Florida friends! Yes I am still busy reading on the beach. But that doesn't mean I would neglect you while I am on vacation. That just wouldn't be nice of me now would it? So, while I am busy sipping on a Moscow Mule by the ocean you guys get to enjoy White Peppermint Smoothies. Yep, that's what's on the menu this week. 


 

This recipe has been sitting in the archives for a long, long time. Almost a year actually. I was going through my recipe photos the other day and realized that I never actually shared this one with you. Oops! At the time I made it I had recently posted some other smoothie recipes like my Chocolate Raspberry Bliss Smoothie Bowl and Get Your Greens Mint Smoothie Bowl and wanted to give you guys some variety. So this one has been collecting dust for quite some time which is a shame because it is actually really tasty! If only I had a blender on this trip I would make this smoothie for myself right now. Because nothing is refreshing quite like a cold minty smoothie. Right? 

White Peppermint Smoothie (Paleo, Whole 30, Vegan, SCD, GAPS, Gluten Free, Dairy Free)
White Peppermint Smoothie (Paleo, Whole 30, Vegan, SCD, GAPS, Gluten Free, Dairy Free)

So, what have I been up to in Florida? Not a lot. Beach runs and workouts, reading a lot of good books, soaking up as much vitamin D as I can and doing a little shopping. Oh, and eating a lot of good food! There are so many food items I have tried here that I can't get at home that I have fallen in love with. Foods like: Terra Plantain Chips, Siete Lime Chips, Simple Mills Crackers, Epic Pork Rinds and Rx Bars. Seriously why aren't these things available in Canada? It's just not fair. Maybe I should open a store that sells them? What do you think? Anyone interested? 

I have also been watching a lot of basketball (of course). In case you didn't know there is a little thing called March Madness going on right now. Which, besides Christmas, is basically my favourite time of year. I personally love North Carolina but I always like a good underdog success story too so I would be more than happy if Gonzaga won. As much as I love North Carolina, they have had their fair share of tournament wins in the past. Who are you cheering for? Are you even watching?  


White Peppermint Smoothie (Paleo, Whole 30, Vegan, GAPS, SCD, Gluten Free, Dairy Free)
White Peppermint Smoothie (Paleo, Whole 30, Vegan, GAPS, SCD, Gluten Free, Dairy Free)

But let's talk about this smoothie shall we? White Peppermint Smoothies. I ate/drank these so much last summer! Breakfast, post-workout or even as a snack or treat. No matter what time of day, this smoothie can hit the spot. It's slightly sweet with the refreshing addition of mint. And there are no added sweeteners in this one so even if you are on a Whole 30, or just trying to limit your sugar intake you can still enjoy this smoothie. In fact, this White Peppermint Smoothie is compatible with almost every special diet out there: paleo, GAPS, Whole 30, SCD, vegan, gluten free and dairy free. Please let me know what you think if you try it! You all know I love getting your feedback! 

As always I would be thrilled if you followed me on my social media pages on InstagramFacebook and Pinterest

Until next time, happy eating friends! 

 

White Peppermint Smoothie Recipe

Ingredients

2 ripe bananas

1 1/4 cups full fat coconut milk (I use this brand

1 cup packed mint leaves 

1/4 cup melted coconut oil (this brand is my favourite

1/4 cup melted coconut manna or coconut butter (buy here

Optional: 1-2 scoops of grassfed gelatin (omit for vegan) (buy here

 

Directions

1. Place all the ingredients into your vitamix or other high speed blender (This is the Vitamix I use and love

2. Blend well until smooth

3. Serve and enjoy! 

Print Recipe

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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

How To Travel On The Paleo Diet (Gluten Free Travel, Dairy Free Travel)

How to travel on the paleo diet (gluten free travel, dairy free travel)

Guess what? I am officially on vacation. In Florida! One of my favourite places. Basically my second home. I have been coming here, almost every year since I was 2 months old. On my first trip here apparently I slept in a drawer. Yes a drawer. I guess as a newborn I wasn't too picky. But I feel like now a days if any parent said they put their child in a drawer to sleep social services would end up being called. Things have changed a lot in 30 years... And don't worry guys, I still turnout out okay. If you think about it, a drawer is really the perfect size for a newborn. Throw some blankets in there and you have the perfect sized baby crib. At a fraction of the cost of an actual crib. Because let me state the obvious: baby stuff is expensive! Seriously, companies that make baby and kids products know that parents will fork out anything when it comes to their kids. It's such a scam. And yes, you can tell that I am not yet a parent. If I ever do have kids I am sure I will become one of those parents shelling out all sorts of money for my babies. 

One of the most common questions I get asked is how I manage to travel so much and still eat paleo friendly foods. So I decided it was time to put together my tips for how to travel on the paleo diet. Because even though you are eating paleo doesn't mean you should have to miss out on things like traveling. Because let's admit it, travelling is amazing! 


 

1. STAY IN A PLACE WITH A KITCHEN

I cannot emphasize this one enough! Whenever I travel now I either rent apartments through sites like VRBO.com or find hotels that have kitchenettes in them. You would actually be amazed to know that it is often cheaper to rent an apartment then it is to stay in a hotel anyways. By having my own kitchen I am able to make whatever I want, and then I know exactly what is going into the food I eat. Plus it is way cheaper to prepare your own meals than to eat at restaurants anyways. It's a win win if you ask me!

2. PLAN AHEAD

Whenever I travel I always scout out the city I will be staying in ahead of time. Is there a grocery store close to where I am staying? Or a Farmers market? Trader Joes? Whole Foods? Hotels are usually great at recommending restaurants and tourist activities but when it comes to some of the basics like the places listed above I have often found them to be less than helpful. So, I rely on good old google and google maps to figure out where I need to go. It really doesn't take a lot of work and I often end up exploring areas that less tourists frequent which can be a nice break.

3. PACK FOOD

Yep I am that girl whose carry on (and sometimes suitcase) is filled with food. I usually pack a couple meals to take on the plane (breakfast and lunch) and snacks. Lots of snacks! I have to say that this got much more difficult when the restrictions on liquids were implemented many years ago but I have leaned to adapt. And here is a little secret from me to you. Just don't tell anyone that you have fruit in your bag and guess what... NOTHING happens to you! I have been bringing fruit with me on planes for years and have never had an issue. I am probably violating some sort of rule by sharing this with you (it's a good thing Donald Trump doesn't read my blog) but I figure border security has much better things to worry about than the banana or apple that I have in my carry on. Just saying. The one time I told the truth and said I had an apple in my bag lead to an hour delay while I and the rest of my family were thoroughly searched and my apple confiscated. And for what? I would love for someone from customs to explain just exactly how my store bought apple poses a threat to anyone. Except for those that are allergic to apples of course... 


As for snacks this really depends on what kind of food you tolerate. I usually pack some home made baked goods like my Paleo Pecan Muffins, Paleo Carrot Cake Banana Bread, Slightly Sweet Grain Free Granola, Grain Free Bagels, or Paleo Banana Coconut Blueberry Muffins. I also bring some nuts, canned tuna or salmon and fruits and vegetables. Other great options are dried fruit, plantain chips, jerkies, paleo granola or energy bars. 

And if you are looking for some pre-made options some of my favourites are:


4. BRING A WATER BOTTLE

Just remember to leave it empty until you get through security! I always carry water with me and I feel much better if I use a washable one rather than relying on disposable water bottles that just end up filling up the landfills. Plus I like to put lemon in my water and lets face it, those disposable water bottle tops just aren't big enough to hold a lemon slice!

5. BRING TUPPERWARE

This one sounds ridiculous I know but I have found that most places, while well stocked with kitchen utensils and cooking needs are often lacking in tupperware! I don't mean for you to go crazy here but I usually throw a couple containers in my bag to store things in once I get to my destination. The same goes for ziploc bags. Throw a handful in your suitcase and trust me you will end up putting them to good use!

6. ASK YOUR FRIENDS

Do you have any friends who are also eating paleo or gluten free? Ask them for advice! Have they ever been to where you are travelling? If so, where do they love to eat? I have a Facebook group full of other paleo bloggers and I am always asking them for advice when I have a trip coming up. I have discovered so many great restaurants and coffee shops this way. It never hurts to ask! 

Well friends, that's it. My tips for how to travel on the paleo diet. 

As always I would be thrilled if you followed me on my social media pages on InstagramFacebook and Pinterest

 

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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

Paleo Carrot Cake Banana Bread (Gluten Free, Dairy Free, No Refined Sugar)

Paleo-Carrot-Cake-Banana-Bread

Paleo Carrot Cake Banana Bread. That's what we're snacking on today. This recipe took me 6 tries to get right. Yes six. I almost gave up, but I was determined to make it happen. I have never had to work so hard to get a recipe perfect. But you guys are worth it. Plus I love banana bread and carrot cake so much that I was determined to make this combination a reality. This recipe is gluten free, grain free and dairy free. Yes friends, that creamy looking icing is totally dairy free. You can thank me later. 


Paleo-Carrot-Cake-Banana-Bread
Paleo-Carrot-Cake-Banana-Bread

Guess what??? I leave for Florida on Friday. God I can't wait. I live for beach vacations. Literally live for them. I am eagerly collecting all the books that I am going to take with me to read. There is almost nothing that makes me happier than laying on the beach with a good book. I usually read about 10 books in the 2 weeks that I am gone. Yes, I am most definitely a book worm. So if you have any book suggestions for me it's not too late for me to add a couple more to my stack! Speaking of books, I just finished reading The Magic Strings of Frankie Presto. Have you read it yet? If not I highly recommend it. Definitely a good one.   

Besides all the books that I am brining I am trying to leave my suitcase as empty as possible so I can stock up on the things I can't get here and bring them home with me. Goodies like Anthony's Almond Flour, Otto's Cassava Flour, Vital Proteins Grassfed Gelatin (I can get that here but the shipping costs hurt my soul), Beautycounter's Sunscreen and eye pencils, and Target swimsuits. I for one still wish Target was still here in Canada. If only they hand't messed up so badly. Store shelves that are constantly half empty and limited sizes of clothing items will never equal success. I don't know who was in charge of their Canadian launch but they sure dropped the ball on that one. Does anyone else in Canada wish that Target was still here? And besides the few goodies that I listed I am sure I will find a couple other treasures to bring home with me. Normally I buy a ton of stuff at The Limited, but they have gone out of business too. Man, all my favourite stores are dying... I was super surprised to here that The Limited had filed for bankruptcy. They had such nice stuff! I have a closet full of clothes from them to prove it. Although my closet is already bursting at the seams, so it's probably a good thing that I won't have as many brands to tempt me... 


This will be my first trip to the US since Trump became president. Ugh. That man literally makes my skin crawl and blood boil. Listening to him talk is like listening to a 5 year old. I will honestly never understand how he made it into power. Never. But I'm curious to see if I notice any difference when I do travel. As a blonde, white girl I highly doubt that I will (apparently in Trump's eyes that makes me a safe traveller) but I will be eagerly talking to some of my Florida friends to get their opinions on how things are now that he is in charge. I am already baffling at many of his decisions. And he has only been in power a few months. I can only imagine (and dread) what is yet to come... 

Paleo-Carrot-Cake-Banana-Bread
Paleo-Carrot-Cake-Banana-Bread
Paleo-Carrot-Cake-Banana-Bread

Ok, but I know you guys don't come here to listen to my political view points. So let's get to the real reason you are here. This Paleo Carrot Cake Banana Bread. Because yum! Is your mouth watering looking at the photos? I hope so! This might be one of the best recipes I have ever created. Ever. Two of my favourite recipes combined into one. It is so hard to get grain free bread recipes right but the texture of this one is just like real, grain filled bread. I promise. And the icing! Very reminiscent of cream cheese icing (which I used to love), minus the dairy and refined sugars. This bread is totally paleo friendly meaning there are no grains, gluten or dairy used. Only real, nourishing ingredients in this one friends. Because healthy food should still taste delicious! 

And because this recipe took me so long to perfect I decided to only make this one available to my loyal subscribers. So if you would like the recipe make sure you sign up for my newsletter below and it will be sent directly to your inbox! 

As always I would be thrilled if you followed me on my social media pages on InstagramFacebook and Pinterest

Until next time, happy eating friends! 

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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

Could Your Perfume Give You Cancer? (Health Information, Skincare)

Could Your Perfume Give You Cancer?

Could your perfume give you cancer? The answer is that it might. So could many of the skin care and makeup products that you use. Scary right? Unfortunately the answer is not totally black or white. There are many exposures that can contribute to cancer development, but most people never consider that the things they are putting on their body could be potentially harmful so I thought it was important to address this issue. Because how could something that smells so good be bad for you? Let's talk about it.


First, some quick cancer statistics: 

Currently, 1 in 2 men and 1 in 3 women will have a cancer diagnosis during their lifetime. That is terrifying. As well, currently 1 in 8 women will develop breast cancer during their lifetime. This has increased from 1 in 20 just 40 years ago. Changes in our genetics cannot explain these significant increases. It is all due to our environmental exposures, with our skincare and beauty products being one significant piece of that puzzle.

So, how on earth can the stuff you put on your skin or spray on your body possibly contribute to cancer? Well, you may or may not know that our skin is our largest organ. And much of what we put on our skin or spray on our body gets absorbed into our bloodstream within just seconds of application. Yes seconds. So, what we put on our skin doesn't just have local effects, it can potentially impact every single organ in our body once it gets into our bloodstream. And this wouldn't be a big deal if everything we were putting on our skin was known to be safe. But this couldn't be any further from the truth. 

Since World War II over 85,000 chemicals have been introduced into commerce. And only 10-20% of those chemicals used in skin care products have ever been tested for safety. Yes, only 10-20%. Could you image if only 10-20% of the drugs I prescribed as a physician were tested for safety. It would be a complete disaster and would never be allowed. But, for some reason the personal care industry has basically gone unregulated for many, many years. For example, the last time a Federal law was passed regulating the personal care industry in the United States was in 1938 (yes that is almost 100 years ago). As well, the European Union has banned 1400 ingredients from their skincare products while the US has banned only 30 and Canada only 600. And since there is so little regulation, currently when products are tested, 1 in 5 ingredients in skincare products actually contain ingredients that are known to cause cancer. Let that sink in. 1 in 5 ingredients in our skincare products are known to cause cancer. 

So, back to your perfume or cologne. 

Do you have any perfume or cologne in your house? If so go grab the bottle and look at the label. If you don't have perfume, scented body lotion or any scented skincare or hair product will also do. What words do you see on that label? Probably a few things that you can't pronounce, that sound like they were created in a lab (and they probably were) but I want you to look for a couple words that probably don't look that dangerous: "Fragrance" and "scent". 

Do you see them? If so, I highly urge you to throw that item out immediately (and recycle the bottle if you can of course). 


When you see the words "fragrance" or "scent" on a product, these terms are considered to be trade secrets. That means that companies don't have to disclose the ingredients in that product on the label. And right now, over 3,000 chemicals can be used to make up a fragrance, and you don't get to know what any of them are. Again, terrifying. How can you know if what you are putting on your body is safe if you can't even see those ingredients? The fact that companies can hide ingredients behind an innocent seeming word like "fragrance" just to make some money makes my blood boil. And it should make yours boil too. 

Beyond fragrances, there are also many other ingredients found in skincare products that are known to cause cancer. A few common ones are:

  • Lead: this known neuro-toxin and carcinogen is commonly found in color cosmetics as a contaminant. And right now there is no requirement for brands to test for heavy metal contamination in their products. In fact, if products are tested, right now 95% of lipsticks on the market contain lead. Yes 95%. 
  • Parabens: these compounds are used as anti-bacterial agents and stabilizers in skin care and cosmetic products. These chemicals are known endocrine disruptors which can contribute to hormonally based cancers such as breast cancer. In fact, one study showed that 99% of those with breast cancers had paraben accumulation in their breast cancer tumors. 99%. 
  • Formaldehyde: this is a known carcinogen that is commonly found in hair dye, relaxers, straighteners, shampoos, conditioners, and hair extension glue.
  • Tricloscan: this ingredient is used as an anti-bacterial agent and is commonly found in products like deodorant, body wash and toothpaste. It is also a known endocrine disruptor which can cause problems like infertility, thyroid disease and cancer. 

So, what can you do to help protect yourself and your family? Well, choosing products that only use safe ingredients is key. Unfortunately it is not always easy to do. One of my favourite resources to check if products or ingredients are safe is EWG's Skin Deep Database. You can look up individual ingredients there, or search for full products. You can also download the app which allows you to scan product bar codes when you are out shopping as well. 

You can also choose to buy products from brands that are 100% committed to safety. Personally I use and trust Beautycounter and all of their products. There are many reasons why I recommend Beautycounter products: 

  • Beautycounter is 100% committed to only using safe ingredients in their products. They have banned 1500 ingredients from their products (a list of ingredients they call their "Never List") and will always err on the side of safety. If an ingredient is questionable in terms of its safety data, they will always err on the side of caution or safety and not use it. One common example is retinol, an ingredient commonly found in anti-aging products, that has conflicting safety data. Some data says it's quite safe, while other data indicates it can be quite harmful, causing cancers, heart disease and other health problems. Beautycounter's stance is that until there is better data saying it is either safe or harmful, they are not going to use it as they cannot be sure it is safe for use.  
  • Beautycounter is actively trying to change the regulations for the skincare industry at the governmental level. Their ultimate goal is to help change legislation so that one day we can all walk into a drugstore, pick a product off the shelf, and not have to worry about whether or not that product contains health harming ingredients. Since November 2014, Beautycounter has had over 200 meetings with congress, made more than 2,500 phone calls and sent 40,000 emails in their efforts to start changing the legislation in the skincare industry.
  • Beautycounter discloses all of the ingredients on their labels. 
  • Beautycounter was one of the first companies to become EWG verified. 
  • Beautycounter has some of the most rigorous testing of any company in the skincare and beauty industries. They test all of their products for contaminants and the ingredients on their Never List to ensure their product safety. They also test every batch of their color cosmetics three times (yes three times) for heavy metal contamination which is more than any brand on the market that I am aware of.

If you love Beautycounter's mission as much as I do, there are a few ways you can get involved with the company:

1. Shop with Beautycounter: You can easily shop for products online at www.beautycounter.com/erincarter
We offer a 100% money back guarantee on all of our products within 60 days of purchase. If you are looking for specific product recommendations please contact me and I would be happy to help (email me at erin.carter.md@gmail.com). Or you can fill out my Skin Quiz and I will get back to you with product recommendations. 

2. Become a Band of Beauty Member: The Band of Beauty Membership is an annual membership that costs $29 and gets you free shipping on all orders over $100US or $125CAD, a free product at the time you sign up (as long as you spend $50 US or $75 CAD on your order - the free product changes monthly so just get in touch with me to find out what it is) and 15% back on all of your purchases in the form of a product credit. This program is such a great way to save money on products. You can sign up at www.beautycounter.com/erincarter - simply scroll to the bottom where it says "Get Credit for Shopping."

3. Become a Consultant: Joining Beautycounter as a consultant is such an amazing opportunity. The company is so young and growing at a tremendous rate. It is one of the only jobs out there that offers the chance to earn a significant income while at the same time having a significant social impact, all while making your own hours and working from home. There are many consultants in this business earning six figure incomes, and many of them are stay at home moms. It really is incredible. As consultants, we consider ourselves educators. Our biggest role is to educate as many people as we can about the importance of choosing safe skincare and beauty products, and the lack of regulation in the industry. I highly suggest you consider becoming a consultant if any of these apply to you:

  • You are looking to earn more money (whether thats a few hundred dollars a month or a full time income)
  • You are tired of your current job
  • You no longer want to work 9-5
  • You are a stay at home mom or dad
  • You are interested in health and wellness 
  • You have a big social network
  • You like educating and empowering others
  • You are business minded and driven 
  • You are a blogger looking to increase your revenue 

Becoming a consultant is simple. It costs $85 to sign up and this gives you access to printed materials to get your business started, plus an online business in both Canada and the US. There are no minimum monthly sales requirements and you can work as much or as little as you would like. The only requirement is that you sell $1200 of products in 6 months (and all of your own purchases count toward this requirement) and only $250 of that has to be from another person. As a consultant you will be fully supported by myself and my full team to help you achieve your goals with your Beautycounter business. Whether that's earning a few hundred dollars a month or a full time income. You will be generously compensated for your sales, earning between 25-35% on the products you sell.

If you want to learn more about this amazing opportunity please send me a message at: erin.carter.md@gmail.com
or if you want to sign up right away you can do so at www.beautycounter.com/erincarter - simply scroll to the bottom where it says "Join the Mission." 

Please let me know if you have any questions! As always I would be thrilled if you followed me on my social media pages on InstagramFacebook and Pinterest

References:

1. Human exposure to endocrine disrupting compounds: Their role in reproductive systems, metabolic syndrome and breast cancer. A review.

2. Methylparaben stimulates tumor initiating cells in ER+ breast cancer models. 

3. Parabens can enable hallmarks and characteristics of cancer in human breast epithelial cells: a review of the literature with reference to new exposure data and regulatory status.

4. Epigenetic alterations induced by genotoxic occupational and environmental human chemical carcinogens: A systematic literature review.

5. Review of the Formaldehyde Assessment in the National Toxicology Program 12th Report on Carcinogens.

6. Triclosan in water, implications for human and environmental health.

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Could Your Perfume Give You Cancer? (Health Information, Skincare, Natural Remedies, Cancer, Beauty Products)
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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

Citrus Mint Kombucha Cocktails (Whole 30, Paleo, Gluten Free, No Added Sugar)

Citrus Mint Kombucha Cocktails (Paleo, Whole 30, Gluten Free, No Added Sugar)

Citrus Mint Kombucha Cocktails. That's what we are sipping on this week. Don't they look delicious? 

Can you believe this is the first drink recipe I have posted on the blog? Seriously how have I let that happen? Other than smoothies you won't find any other drink recipes in the archives. Huge fail on my part. But don't worry, I plan on posting drink recipes more regularly from now on. Promise. 

I have been craving everything citrus lately which is why I created these Citrus Mint Kombucha Cocktails. They are so refreshing! Plus they have the gut health benefits of added kombucha. For those of you who are new to kombucha, it is sweetened tea that has been fermented with a colony of bacteria. Kombucha has many health benefits including helping the liver with detoxification, helping reduce arthritis pain, improving digestion and gut health and helping boost the immune system. One of my favourite authors, Real Food Renegade has written a great article about kombucha which you can read here.

Kombucha is honestly one of my favourite things. Anyone else? I go through a lot of it. Like a lot. My favourite kind is GTs Original and Gingeraide (and no this post was not sponsored by them). I really should just start making my own. I actually have access to an amazing course that teaches you how. My friend Sarah put it together. You can access it by clicking here as well. I would save so much money if I started making it myself! Seriously so much! 


Citrus Mint Kombucha Cocktails (Whole 30, Paleo, Gluten Free, No Sugar Added)
Citrus Mint Kombucha Cocktails (Whole 30, Paleo, Gluten Free, No Sugar Added)

Sorry I didn't get a chance to post last week. Life has been a little crazy. But good crazy! I did my first in person Beautycounter social last weekend! Eek! I must admit that I was a little nervous to do an in-person event but I totally didn't need to be. It was so much fun! And I got to meet such an amazing group of women. Honestly that has become my favourite part of this business. Meeting and connecting with like minded, goal driven, women. Plus the little bit of extra money I've been earning hasn't hurt either... 

I have never liked speaking in front of a crowd, but after years and years of mandatory presentations as a resident I have gotten much more comfortable with it. And it turns out it's much easier to talk about something you are passionate about, rather than something you are forced to speak about. Over the last 6 months I have become more and more passionate about educating others about the importance of choosing safe skincare and beauty products. The more I learn, the more and more horrified I become about the lack of regulation in this industry and all the potential health consequences that our skincare products can have. Problems that so many of us are dealing with like cancers, infertility, hormone imbalances, neurological problems and behavioural problems. It makes me so mad that I didn't receive any education around environmental health during my medical training. Such a shame. As a physician I think it's important for me to educate my patients around many aspects of their health, including the impact that their food and environmental exposures can have on them. I don't want to just treat their diseases. I really want to help them heal. Unfortunately, our medical system is really not set up for this. I have very little time to spend talking with patients about nutrition and environmental health. We are too busy putting out fires because by the time someone gets to see me, usually they are pretty sick. If we are ever going to turn our healthcare system around we really do need to start paying more attention to preventative medicine. I just don't know how our broken system is going to make that happen... Sad but true... 

Citrus Mint Kombucha Cocktails (Whole 30, Paleo, Gluten Free, No Sugar Added)
Citrus Mint Kombucha Cocktails (Whole 30, Paleo, Gluten Free, No Sugar Added)
Citrus Mint Kombucha Cocktails (Whole 30, Paleo, Gluten Free, No Sugar Added) s

But let's move on to these Citrus Mint Kombucha Cocktails shall we? Has anyone else been craving citrus these days? I can't get enough of it! I have been eating grapefruit and oranges almost daily. So I decided it was time to combine them into a drink. A really refreshing and tasty drink. These Citrus Mint Kombucha Cocktails are super easy to make and can be made with or without alcohol. The slight mint flavour combined with the citrus base just goes really well together. And this recipe can be made with, or without alcohol depending on your dietary restrictions. Depending on how you make it this recipe is paleo, Whole 30, gluten free and doesn't have any added sweeteners. 

Now I know that alcohol is a controversial topic on the paleo diet. Some paleo authors don't allow any, and some do. I personally drink alcohol occasionally. Although, when I first changed my diet 6 years ago I did completely eliminate alcohol for about 2 years when I was doing the majority of my healing. But eliminating alcohol forever is just no fun. I am a strong believer in balance, and as long as you don't notice any ill effects from the occasional glass of alcohol I say go right ahead! Just make sure you are choosing grain free alcohols if you are trying to follow the paleo diet. And like paleo treats, moderation is key. 

Please let me know what you think of this one! 

Until next time, happy eating everyone! 

And as always I would be thrilled if you followed me on my social media pages on InstagramFacebook and Pinterest

Citrus Mint Kombucha Cocktails (Whole 30, Paleo, Gluten Free, No Sugar Added)
Citrus Mint Kombucha Cocktails (Whole 30, Paleo, Gluten Free, No Sugar Added)
Citrus Mint Kombucha Cocktails (Whole 30, Paleo, Gluten Free, No Sugar Added) s

Citrus Mint Kombucha Cocktails Recipe

 

Ingredients

2 cara cara oranges, peeled (you could also substitute navel oranges) 

1/2 a grapefruit, peeled

1 cup chilled kombucha (I used this kind) (Or learn to make your own here

20 large mint leaves

1 TBSP organic vanilla extract (I love this brand) (omit for Whole 30)

pinch sea salt

Optional additions: 2 oz rum or grain free vodka (avoid if on Whole 30)


 

Directions

1. Place all the ingredients into your high speed blender (I use this Vitamix and love it

2. Blend well, until smooth

3. Serve and enjoy! 

 

Print Recipe

 

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Get Your Greens Mint Smoothie Bowl (Whole 30, Paleo, GAPS, AIP, SCD, Vegan)

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Citrus Mint Kombucha Cocktails (Whole 30, Paleo, Gluten Free, No Sugar Added)
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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

Paleo Banana Pecan Muffins (Gluten Free, Dairy Free)

Paleo Banana Pecan Muffins

I am so excited about the recipe this week! Paleo Banana Pecan Muffins. And why am I so excited? Well, not only do these muffins taste amazing, they are kicking off my new blog series called Calgary Favourites where I focus on working with, and highlighting some of the amazing local artisans and brands in and around Calgary. Because there is so much talent in this city! Honestly, it's incredible. And my first collaboration in this series is with Drizzle Honey


Paleo Banana Pecan Muffins
Paleo Banana Pecan Muffins

Drizzle Honey is a brand of local, raw honey produced in Calgary. Drizzle was started in 2015 by Aja Horsley after she recognized the need to support the Canadian honey industry and after she became drawn to the luxurious colours, aromas and flavours that naturally occur in high quality honey. Drizzle's goal is to bring you boutique, sustainable honey products that support local beekeepers. Drizzle's natural honey varieties come from pollen and nectar gathered from flowers and hives in different locations and seasons. Because Drizzle is only lightly filtered and unheated, healthy enzymes, vitamins and minerals remain plentiful in the honey.

Drizzle Honey

As you guys know honey is my sweetener of choice when it comes to natural sweeteners and paleo baking. This is because it is not only easier on the digestive tract than some other sweeteners but because of it's other added health benefits. Honey has so many potential health benefits including its anti-bacterial and anti-fungal properties, its ability to help heal wounds and skin irritation, its use as a cough medicine, its ability to help boost your energy and athletic performance and its ability to reduce symptoms of allergies (if using locally produced honey). Honey has also been linked to improved sleep, better diabetes management and weight loss. Plus it is full of antioxidants. And it does all this while tasting amazing.  

Drizzle Honey

Aja was kind enough to gift me a jar of her Summer Drizzle Honey for this recipe post. Beyond that I should mention that I have not, nor will not receive any other compensation for this post (I know it's sad that I have to specifically state this but I wouldn't want to make the internet police mad).

And this honey tastes amazing. I have been trying to make my jar last as long as possible because it has such a unique and beautiful flavour. Sweet, yet not overwhelmingly so, with hints of floral notes. Seriously it is delicious. And the Paleo Banana Pecan Muffins that I made with this honey turned out so good. Erik and I ate our entire batch in less than a week. Yes they are that good. We at them mainly as snacks because they are so easy to throw in a lunch bag and go. But they also make a great breakfast or brunch addition, or even a little treat. 


Paleo Banana Pecan Muffins

And because honey is so great for skin, I also purchased a jar of the Honey Face Mask that Drizzle has made in conjunction with another local brand, Wild Prairie Botanicals. Honey is one of my favourite natural skincare products for helping heal acne, and it is also really hydrating which is so great for our skin during these dry winter months here in Calgary. So far I have used the mask a couple times and love the way it makes my skin feel after I wash it off. The honey also acts like a gentle exfoliant so it leaves my skin feeling really soft and smooth. Plus my puppies love when I have it on my face (nothing like a little honey mask to bring on the puppy kisses). 

Paleo Banana Pecan Muffins

I would love to hear what you think about these muffins if you make them. And if you are in Calgary, definitely check out Drizzle Honey and all of their amazing products. You won't be disappointed. 

And if you are a local artist, designer, or entrepreneur with something you would like featured on the blog please get in touch! I absolutely love collaborations and meeting the amazing people behind products that I love. 

Until next time, happy eating everyone! 

And as always I would be thrilled if you followed me on my social media pages on Instagram, Facebook and Pinterest

Paleo Banana Pecan Muffins

Paleo Banana Pecan Muffins Recipe (Gluten Free, Dairy Free, Grain Free, No Refined Sugar) 

 

Ingredients

2 1/2 cups almond flour (buy here

1/2 cup tapioca flour (I use this brand

1/4 cup coconut flour (this brand is my favourite

1 TBSP ground organic cinnamon (I use this spice brand

1 tsp aluminum free baking soda (I use this kind

1/4 tsp sea salt

 

2 ripe bananas 

3 large eggs (choose free run) 

1/3 cup full fat coconut milk (I love this brand because they don't add any emulsifiers and the cans are BPA free

1/3 cup honey (choose local and raw if possible) 

1/4 cup melted coconut oil (this brand is my favourite

 

1 cup chopped pecans 

 

Directions

1. Preheat your oven to 350F

2. Add all the ingredients (except for the pecans) into your standing mixer (this is the one that I have and love)

3. Blend until well combined (I used the low setting)

4. Stir in the chopped pecans

5. Line a muffin tray with silicone muffin cups (buy here

6. Spoon the batter into the muffin cups so that they are heaping

7. Place the tray in the oven and bake for 30-35 minutes, until the tops are browned and a toothpick inserted into a muffin comes out clean 

8. Remove from the oven and let cool for 10-15 minutes 

9. Serve and enjoy! 

Yield: 12 muffins 

Print Recipe

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Paleo Banana Pecan Muffins (grain free, gluten free, dairy free)
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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

The Best Paleo Friendly Restaurants in Calgary

The Best Paleo Friendly Restaurants in Calgary.png

I've had a few of my friends and patients ask me recently, "where do you go out to eat in Calgary?" so I decided it was time to put together a list of my favourite paleo friendly restaurants in Calgary.

Now, I should say that none of these restaurants actually claim to be paleo or paleo friendly. But the reason I chose these places is because they focus on local meat and produce, seasonal ingredients, are extremely accommodating when it comes to dietary restrictions and still make delicious food. Can I guarantee that they aren't using cane sugar instead of honey or coconut sugar in their food? Absolutely not. But I have eaten at most of these restaurants many times and not gotten sick. So that says a lot. Whenever I go out to eat at restaurants I always tell my server that I have allergies to gluten, dairy and soy. I have found this to be the most effective way to find foods that are safe (at least for my needs). You may have to modify what I do depending on your own restrictions. Now, there are some restaurants on this list that I haven't eaten at yet. I will make note of which ones below, but I have friends who are paleo and belong to the Weston A Price Foundation who have eaten at these places and told me they were really good. So I am taking their word on that. 

And before you get to the list of restaurants I should say that this post was not sponsored by any of them, and these venues don't even know I am writing this post. I want you to realize that this is a totally unbiased review based on my own experiences. And if you think I have left any restaurants off of this list please let me know.  I am always looking for new places to try! 

So if you need any last minute restaurant ideas for Valentines Day tomorrow maybe try giving one of these places a call to see if they have any room left. Happy eating friends! 


 

The Best Paleo Friendly Restaurants in Calgary 

 

1. Open Range

This was one of the first restaurants I dared to eat at after switching my diet and I have been back many, many times. I highly recommend the Chili Rubbed Baby Back Ribs, the Local Duck Breast and the Apricot Glazed Wild Boar Rack. They also have sorbet for dessert which is both gluten and dairy free.  

2. Market

This was the first place that I ever tried pork belly. And let's just say I am now hooked. Although I haven't managed to make it well myself yet... I'm still working on that skill. If you eat here I recommend The Duck, Beef or Pork Belly (which I realize isn't currently on their menu as their menu changes frequently). Erik also loves (literally loves) their duck tacos, so if you tolerate corn this would be another great addition to your meal. 

3. Notable: The Restaurant

I just ate here for the first time a few weeks ago for my birthday. Our new house is actually about 4 blocks from this restaurant so it is going to become a new staple for us that's for sure. And besides being able to just eat in their restaurant they also offer some great "to-go" options including "happy chickens" which are great for those busy nights when you just don't have time to cook. I ate the Alberta Bison Flank which was super good. Erik had their Crispy Potato Rolls (definitely not paleo) and the Lamb Sirloin, both of which he said were amazing. 

4. Charcut Roast House

I have eaten at this restaurant a couple times and I think I ate the same thing both times. The Butcher Steak. I just can't say no to a good steak. Now, I don't believe this steak is grassfed which isn't ideal. It does bother me when I know I am eating animals that haven't been properly raised, and may not have been ethically treated. But, in order to keep my sanity and not say no to every event that I am invited out to, once in a while I figure it's okay to eat something that isn't perfectly paleo, but is still local. 

5. The River Cafe

This restaurant is a Calgary icon. It is located on Princess Island Park and has been around for a very long time. It even survived the horrible floods we had a few years ago and has come back stronger than ever. I personally love this restaurant and their philosophy. They are dedicated to sourcing the best tasting local ingredients that are available in season. They connect directly with growers and producers at their farms, gardens and ranches, and carefully choose purveyors who are responsible stewards of the land. Now it doesn't get much more paleo than that does it? Now their menu changes frequently and since it has been more than 6 months since I last visited I don't think anything I have tried before is still on the menu. I guess that means it's time for me to go back! 

6. OEB Breakfast Co.

This is one of the restaurants on this list that I have yet to try. But one of my best foodie friends highly recommends this place. As you can guess from the name this is a breakfast focused restaurant, with an emphasis on local ingredients. They even raise their own hens for their eggs! How cool is that? 

7. Char Bar

Besides the food at this place, the location is also something really special. Char Bar is located in the Old Simmons Building which was just restored a couple years ago. It's located right on the river so depending on your table location you could have an amazing view. They also have a rooftop patio which is incredible. I have only eaten dinner here once and it was here that I was first introduced in chimichurri sauce. And theirs is amazing. I had the Wood Fire Grilled Half Chicken for my meal and I couldn't even finish it. So I got two meals for one. Which is even better! I love tasty restaurant leftovers. It really is time for us to go back to this restaurant. 

8. The Nash

I am sad to say I haven't eaten here yet either. But I believe (and I could be wrong) that the same people that own The Nash also own Notables, so if the food at Notables is any indication, the food at The Nash will also be delicious. Looking at their menu there are so many things I would want to try including the Grilled Octopus, the Pan Roasted Duck Breast, Seared Scallops and Pork Belly, and the Pork Tenderloin. 

9. Deane House 

I was just told about this place by a friend and so I still haven't eaten here. This restaurant is run by the same group that runs The River Cafe so I know their food is going to be incredible. When I look at their menu I see many items that I would love to try: Salted Red Cabbage, Alberta Lamb Ribs, Seared Pacific Rockfish, Ranch Longhorn Beef and the Lamb Loin. 

10. Ten Foot Henry 

One more restaurant that I have yet to try. But many of my friends have eaten here and just raved about the food so I felt I had to include it. I will be going here soon I promise. If you have eaten here please give me your recommendations! 


 

Alright friends that's my list of the Best Paleo Friendly Restaurants in Calgary. As you can see there are a few of these places that I still need to try myself but I trust the words of my friends and once I make it to these remaining restaurants I will update this post with my thoughts. And if there are any places you think I have missed please let me know and I am happy to update this list. 

Until next time, happy eating friends! 

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The Best Paleo Friendly Restaurants in Calgary
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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

Coconut Mushroom Chicken (Paleo, Whole 30, GAPS, SCD, Gluten Free)

Coconut Mushroom Chicken (Paleo, Whole 30, GAPS, SCD, Gluten Free)

We're taking a break from all the desserts I've been posting lately and are getting back to a main dish this week. This Coconut Mushroom Chicken was inspired by the trip to Bali I took a few months ago. I can't believe it's already been 3 months since I was there. In some ways it seems like it was just yesterday, yet so many things have happened since then there is no way that it was just yesterday. Things like starting my rheumatology practice, moving into our new house and launching my new website. So many big, exciting things! 

 


Coconut Mushroom Chicken (Paleo, Whole 30, GAPS, SCD, Gluten Free)
Coconut Mushroom Chicken (Paleo, Whole 30, GAPS, SCD, Gluten Free)

So Erik and I have started a new tradition. Sunday night movie dates. It turns out that Sunday nights are a great time to go to the movies. The theatres are never that busy, and there are no children running around because they are all busy getting ready for bed and school the next day. It's perfect! In the last three weeks we have seen La La Land, Gold, and The Founder. Of those three, La La Land was definitely my favourite. Put Emma Stone and Ryan Gosling together in a movie and you just know amazing things are going to happen. Does anyone else have a little girl crush on Emma Stone? I don't know what it is about that girl but I love basically everything she does. Not to mention she is absolutely gorgeous and has an amazing sense of style. Yes, as I said, total girl crush! 

Coconut Mushroom Chicken (Paleo, Whole 30, GAPS, SCD, Gluten Free)
Coconut Mushroom Chicken (Paleo, Whole 30, GAPS, SCD, Gluten Free)

But let's talk about this chicken shall we? This Coconut Mushroom Chicken is great for those on the paleo diet, GAPS diet, SCD diet, a gluten free diet and the Whole 30 diet. It has both lime leaves and lemon grass in it, two ingredients which were commonly used in the foods I ate in Bali. And man was the food there good. Like so good. And for the most part Erin friendly which is saying a lot. There aren't many places in the world that I can travel to and safely eat the local food. It was a pleasant surprise I must admit because I really didn't do any research into the food situation before I left. That's so not like me, but I was way too busy studying for my rheumatology exams at the time so I just didn't have the time.  

Now, I can't say that I ate everything in Bali. I didn't dare try any street food and there were many dishes that did contain gluten in them that I had to avoid, but for the most part it really wasn't that hard to find food for me to eat there. And ingredients like coconut, lime, turmeric and ginger were in almost everything. Such delicious ingredients, with such amazing health benefits. So I decided it was finally time that I start making some dishes inspired by Balinese dishes. Starting with this Coconut Mushroom Chicken. I hope you like it as much as Erik and I did. 

Until next time, happy eating friends!

Coconut Mushroom Chicken (Paleo, Whole 30, GAPS, SCD, Gluten Free)
Coconut Mushroom Chicken (Paleo, Whole 30, GAPS, SCD, Gluten Free)

 

Coconut Mushroom Chicken Recipe

 

Ingredients

1 cup full fat coconut milk (I love this brand

1 package pre-cut cremini mushrooms (or other mushroom of choice) (mine was 454grams) 

12 lime leaves

2/3 cup chopped green onion (or sub 1 small white onion, chopped) 

1/4 cup chopped lemon grass

1 tsp sea salt

1/2 tsp black pepper 

6 chicken thighs from free-run chickens (buy here

Directions

1. Preheat your oven to 350F

2. Add all the ingredients to a glass or metal baking dish and mix well 

3. Cover the pan with tinfoil

4. Place in the oven and bake for 50 minutes 

5. Remove the tinfoil and bake for an additional 10-15 minutes

6. Serve and enjoy! 

Print Recipe

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Coconut Mushroom Chicken (Paleo, Whole 30, GAPS, SCD, Gluten Free)
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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

January Favourites

I've decided to start a new series on the blog. My Monthly Favourites. And first up, my January Favourites. Each month I'm planning to post the things that I have loved that month. This will include food, beauty products, kitchen gadgets, clothing and workout gear. Because my life (and yours too) revolves around way more than just food. 

Please let me know what you think about this new addition to the blog. I always love getting your feedback! 


 

KITCHEN GADGETS

S'well Water Bottles: So I have to admit that I had admired these water bottles for quite some time because of their pretty designs and sleek look. But, the price tag always scared me away. But I finally saw one with a pattern that I just couldn't resist (it's this one) and decided to give this brand a try. And well, I am a total S'well convert. These bottles keep my drinks cold FOREVER. Seriously it's incredible. I haven't used mine for any warm beverages yet but I am told they keep warm drinks warm for an extremely long time as well. So yes, while these water bottles may be more expensive than what you are used to, but they are totally worth it in my opinion. They come in so many colors, designs and sizes. You can browse them here.  

Food Huggers: Okay, whoever invented these little things is a genius! Seriously where have these been all my life. I drive Erik crazy with all the half cut vegetables and fruit that I leave on the cutting board or in the fridge, that just end up getting dried out or going bad in just a couple days. Well no more. These little guys keep your cut up vegetables and fruit fresh for days. Plus they look so cute! I got a few different sizes from my relatives for Christmas and have since stocked up on even more of them. These would make such a great gift for that foodie in your life. There are many different brands that make these clever items, but these are the ones that I have

Dehydrator: This had been on my wish list for a long time. But I just never got around to buying one myself. Well, Erik got me the 9 tray Excalibur Dehydrator for Christmas and it's awesome! We have been making dehydrated nuts, dried fruit and veggies and will be moving onto beef jerky soon. This will come in so handy for making safe snacks for travelling that won't go bad in my carryon or suitcase. We decided on the Excalibur brand after doing a lot of research and talking to some of my fellow paleo food bloggers and almost all of them recommend this specific dehydrator. It may be a bit more expensive than some of the other brands out there but so far it has been totally worth the investment. You can shop for the one we have here


 

CLOTHING

Sorel Boots: It has finally started to get a little warmer here in Calgary, but for much of December and January it was bloody freezing here. For weeks I wasn't venturing out in anything but my down parka and Sorel Boots. I have a couple different pairs that I have stocked up on over the years and love them both. I have tried a few other winter boot brands and they just never work as well as my Sorels. They aren't as warm, comfortable or waterproof. All of which are a requirement for a good winter boot if you ask me. I have linked a bunch of different Sorel options below. A couple of them I may just need to invest in myself... 

Blanket Scarves: These are by far my favourite winter accessory. They help keep me so warm! My dog walks just wouldn't be the same if I wasn't bundled up in a blanket scarf under my down parka. You can wear blanket scarves in so many ways, and they come in so many prints, colors and patterns that you can find one to go with any outfit. I have linked many different options below. 

WORKOUT GEAR

Nike Free Runners: These are my favourite runners to train in. They are light weight, come in pretty colors and have been great for all the boxing I have been doing lately. I managed to get a new pair during the boxing week sales after Christmas and have been wearing them non-stop since then. I have linked a bunch of different options below because I know everyone will have a style and color they like better than others. 

 

Zella Leggings: I recently discovered a new workout clothing brand: Zella. Have you heard of them before? It was Juli from PaleoOMG that first introduced me to them. And their leggings are amazing. Soft, thick, fun patterns and they have high waisted options.  Oh, and they aren't slippery! I hate slippery workout leggings. Who wants their pants sliding down in the middle of their workout? Not this girl thats for sure. They sell this brand at Nordstroms and you can also order them online. And just so you know they tend to fit small. I take an xs in the high waisted options and an xxs in the low waist options (for reference I wear a lululemon 4). 

 

SKINCARE and BEAUTY

Beautycounter's Cleansing Balm: This stuff is everything. Seriously everything. This winter has been so cold and dry and this is the only thing that is keeping my skin hydrated. This cleansing balm can be used as a cleanser, a hydrating face mask/overnight moisturizer, and even a spot treatment. I use it every night as my overnight moisturizer. I put it on top of my Balancing Face Oil. I also use it as a cleanser to remove my makeup on the days that I do wear makeup. And I know it may seem like an expensive item. But this stuff lasts forever. It is actually much more affordable than other beauty balms I have tried, just based on its size alone. 

Manuka Honey: Yes this belongs in the skincare and beauty section. Honey is so good for skin. It has antimicrobial and healing properties. And it is especially great for those with acne. I do a full face mask with this once per week and also use it as a spot treatment every few days. It is also great for those (like me) that have a tendency to skin pick. Nothing is a better deterrent from picking your face than having your hand come away with sticky honey on it. There are many brands of Manuka honey out there, but this is the kind that I personally use. 

Beautycounter's Charcoal Mask: Those of you that follow my social media pages have probably heard me rave about this product from time to time. It is honestly amazing for those with acne. This mask not only contains charcoal but other powerful ingredients like salicylic and lactic acids that not only help heal acne but also help shrink pores and soothe the skin. I use this as a full mask twice per week plus as a spot treatment every night. I wear this so much now that Erik jokes that he has forgotten what I look like without black stuff on my face. And yes, he uses this mask too. Because couples that mask together stay together right? 

Primally Pure Body Butter: I first discovered Primally Pure a couple years ago. They have a few products that I use and love but right now their body butter is my favourite. It is so dry in Calgary during the winter and this stuff is saving my poor skin. I am currently using the Citrus Mint scent and it smells so good (and no I am not affiliated with this brand, I just love their products and love what they stand for). 

 

FOOD 

Paleo Lemon and Vanilla Cheesecake: I just posted this dessert last week in honour of my birthday and I have to admit I've been snacking on this cake almost daily since I made it. Honestly it's one of my new favourite desserts. And it's made with no refined sugars or artificial ingredients so it'a a dessert you can actually feel good about eating. Because even though you are heating a healthy, paleo diet doesn't mean you have to miss out on cake on your birthday. At least not on my watch. 

Roasted Honey Dijon Pecans: This was my favourite snack that I posted last year. It was also one of your favourites. This was one of the most popular recipes of 2016 so if you haven't tried it yet you are missing out. These Roasted Honey Dijon Pecans are super easy to make and have such a unique, crunchy flavour. So far I haven't had anyone tell me they don't like them (so please don't be the first). 

10 Minute Blueberry Pork Chops: I have been making a batch of these pork chops almost weekly. They are just so easy and they taste so good. I have been pretty busy lately between working, running my Beautycounter consulting business and taking care of this blog. Needless to say it hasn't left me a lot of extra time to be making elaborate meals. So quick, yet tasty meals have been my go to lately. Plus who doesn't love blueberries? They are one of my favourite fruits. 

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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

Paleo Lemon and Vanilla Cheesecake (SCD, GAPS, Vegan, Gluten Free)

Paleo Lemon and Vanilla Cheesecake (SCD, GAPS, Vegan)

Paleo Lemon and Vanilla Cheesecake. That's what we're eating this week. Why? Because it was my birthday last week. And what's a birthday without cake? Miserable that's what. And yes, you can still eat a paleo diet and have cake. Because life without cake would just be miserable. Totally miserable. 

Those of you on your January Whole 30 are probably cursing me right now. Desserts two weeks in a row? I know, I know, it's not fair. But you'll just have to save this one for when you finish in a couple weeks. You're so close! 


Paleo Lemon and Vanilla Cheesecake (SCD, GAPS, Vegan, Gluten Free)
Paleo Lemon and Vanilla Cheesecake (SCD, GAPS, Vegan, Gluten Free)

So what did I do for my birthday? Not a lot to be honest. After all the work recently of moving, starting my rheumatology practice, running this blog and trying to grow my Beautycounter business, I just didn't have the energy to plan something. I know, totally lame. But I did have a couple amazing dinners, one with my family at Open Range, and one with Erik at Notable. Erik and I also went floating for the first time. Yes you read that right, floating. Have you tried floating before? It was a very interesting experience. For those of you who don't know about floating, what happens is you go into a pod filled with water and 1200lbs of Epson salts, turn out the lights and float in dark, silence, for 90 minutes. In other words it's 90 minutes of total sensory deprivation. Floating is said to help with so many health issues including chronic pain, enhancing creativity and focus, relieving stress and promoting deep relaxation. Now, since it was my first time I can't comment on most of those claims, but it was definitely extremely relaxing. And you might think that doing nothing for 90 minutes in the dark would be extremely boring, but it was amazing just how fast the time went by. I don't think I actually fell asleep, but I might have. It was an interesting experience for sure. 

Paleo Lemon and Vanilla Cheesecake Bars (SCD, GAPS, Vegan, Gluten Free)
Paleo Lemon and Vanilla Cheesecake (SCD, GAPS, Gluten Free, Vegan)

But let's talk a little more about this Paleo Lemon and Vanilla Cheesecake because I know that's why you are really here. Now, you might be thinking, "dairy isn't paleo." And you are right. So don't worry, there is no actual dairy in this recipe. But the texture is very similar to that of traditional cheesecake, hence the name. 

I used to love cheesecake before I turned paleo. It was one of my favourite desserts, and one of the treats I have missed the most since changing my diet. So I decided it was time to make something similar. And this one turned out pretty darn good if I do say so myself. The combination of lemon and vanilla just compliment each other so well. Plus this recipe is not only paleo, but it is also safe for those on the SCD diet, GAPS diet and those on a vegan diet. And beyond being dairy free this Paleo Lemon and Vanilla Cheesecake is also gluten and grain free and refined sugar free. 

And as always I would be thrilled if you followed my on my social media pages on FacebookInstagramPinterest and Twitter!

Until next time, happy eating everyone!

Paleo Lemon and Vanilla Cheesecake (SCD, GAPS, Vegan, Gluten Free)

Paleo Lemon and Vanilla Cheesecake Recipe

 

Lemon Layer Ingredients

2 cups cashews

1/4 cup coconut manna (buy here) (You can also use coconut butter or coconut cream concentrate

1/4 cup coconut oil (This brand is my favourite

1/4 cup freshly squeezed lemon juice

1/4 cup honey or maple syrup

1 TBSP lemon zest 

pinch sea salt

 

1 package shredded coconut (I use this kind

 

Lemon Layer Directions

1. In your food processor (I use this one) combine all the ingredients (except for the shredded coconut) and blend until smooth

2. Transfer the processed ingredients to a large bowl and stir in the shredded coconut

3. Transfer the mix to a round cake pan and spread evenly, pressing down so that it's all even

4. Place the cake pan in the freezer while you move on to the vanilla layer

 

Vanilla Layer Ingredients

1 1/2 cups cashews

1/3 cup coconut manna (buy here

1/4 cup coconut oil (I love this brand

2 TBSP honey or maple syrup 

1 TBSP organic vanilla extract (This is the brand I use

 

Optional: shredded coconut for garnish (buy here

 

Vanilla Layer Directions

1. Place all the ingredients in your food processor (clean it between the two layers)

2. Blend until smooth

3. Transfer the ingredients to the cake pan and spread evenly over the lemon layer

4. If you are adding the shredded coconut for garnish, add that now

5. Place the cake pan back in the freezer for ~2 hours 

6. Remove from the freezer and cut into desired sized pieces

7. Serve and enjoy! 

NOTE: Instead of making a cake, this dessert can also be made into squares. Simply use a 9"x9" square pan instead of the round cake pan. 

Print Recipe

 

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Paleo Lemon and Vanilla Cheesecake Recipe (SCD, GAPS, Vegan, Gluten Free)
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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

Weekly Workout Challenge: January 20, 2017

Weekly Workout Challenge January 20, 2017.png

The first weekly workout challenge of 2017! Are you excited? You better be! There is almost nothing that makes me happier than a good hard sweaty workout. Anyone else? One simple way to make me go crazy is to deprive me of exercise for a few days. 

 

I wanted to digress from exercise for a second to talk about opportunities. I was watching a video the other day that made this statement: "ignorance on fire is better than brilliance on ice". Those words totally resonated with me. As a classic type A perfectionist I tend to be cautious about things and often won't do something unless I know exactly what to expect, or wouldn't approach someone about something unless I felt 100% confident about what I was going to say. It's a trait I've been trying hard to work on the last couple years. Even if you don't know everything, if you are passionate about something, let that passion shine through. It is often passion and excitement that is more interesting to others anyways. People are drawn to those that give out positive energy. It's just true. So with that little thought in mind, let's get to today's workout shall we?

Weekly Workout Challenge: January 20, 2017

 

WORKOUT

5 rounds for time:

  • 10 pull-ups (I used a green resistance band for assistance - buy here
  • 10 burpees
  • 10 V-sits with a dumbbell (I used a 10lb dumbbell- buy here)
  • 10 squats with dumbbells (I used two 15lb dumbbells - buy here)
  • 10 spider push-ups
  • 10 jumping lunges

My time: 16:45 

Optional Modifications: use a band for the pull-ups (This is what I did as I cannot do 10 strict pull-ups in a row), don't use the dumbbells, do regular push ups instead of spider push-ups or do regular lunges instead of jumping lunges.

As always I would be thrilled if you tried this one! Please post your times and medications below if you do. Remember, the goal is not to see who has the fastest time, but to motivate each other to do better.  

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Weekly Workout Challenge: November 25, 2016

Weekly Workout Challenge: November 25, 2016

 

 

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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

Paleo Nut Butter and Chocolate Crunch Bars (Paleo, Gluten Free, GAPS, Vegan)

Paleo Nut Butter and Chocolate Crunch Bars

You guys I am sharing my first post on the new blog! And it's a pretty good one if I do say so myself. These Nut Butter and Chocolate Crunch Bars make such a delicious treat or snack. For those of you that are new here, I just transferred my blog from Blogger over to Squarespace last week. And after being on Blogger for the last 4 years it has been a bit of an adjustment. Plus I had to go back and edit EVERY SINGLE POST that I transferred over from the old blog so that the recipes were actually legible. It's taken me a week to do that. What a pain. But it's done! And it was quite a trip down memory lane this last week that's for sure. Man I really had no idea what I was doing when I started this little blog of mine 4 years ago. I honestly can't believe it's been that long! Some of you have even been reading from the very beginning. Thank you! And for those of you that just found me, welcome! 

Paleo Nut Butter and Chocolate Crunch Bars
Paleo Nut Butter and Chocolate Crunch Bars

It's now January 16. For those of you doing a January Whole 30 you are halfway there! How is it going so far? Since I'm posting these Nut Butter Chocolate Crunch Bars I am sure you can tell that I am not doing a Whole 30 this month. And there is one simple explanation for that: January is my birthday month. And what fun would a birthday be while doing a Whole 30? Like none! Because everyone deserves a glass of wine and a treat on their birthday. Everyone! But for those of you who have made it this far, please don't stop now! Just simply bookmark this recipe for later. Like for February 1st maybe? Because I promise you are going to like these. 

In the mean time I have a ton of Whole 30 compliant recipes to tide you over for the remaining 15 days of your challenge. In fact I have a whole page dedicated to those recipes. You can find all of my Whole 30 friendly recipes by clicking here

Paleo Nut Butter and Chocolate Crunch Bars

So what inspired these Nut Butter Chocolate Crunch Bars? Well, way back when, before I changed to a paleo style diet I used to love a dessert that my mom made called Peanut Butter Squares. My friends and family would all tell you how amazingly addicting those things were. Think lots of peanut butter, corn syrup, cereal flakes and a sweet chocolate icing. Looking back now it was basically death in a pan when it came to my gut. But man was it tasty. I hadn't thought about that treat until recently, and decided it was time to try and make a healthier version. And these bars are the result of that little experiment. And they are pretty darn tasty if you ask me. Erik would second that statement. We have both been sneaking one or two out of the freezer every day ever since I made them. I'm sad to say there aren't many left. I may just have to make another batch in the coming days here. 

Please let me know if you make these! I always love hearing from you! And please send me your feedback on my new website. Is there anything I need to change? Anything else you would like to see? 

And as always I would be thrilled if you followed my on my social media pages on Facebook, Instagram, Pinterest and Twitter!

Until next time, happy eating everyone! 

Paleo Nut Butter and Chocolate Crunch Bars

 

Paleo Nut Butter and Chocolate Crunch Bars Recipe

 

Nut Butter Layer Ingredients

1 500g jar of sunflower seed butter (buy here)

1/3 cup coconut oil (This brand is my favourite

1/4 cup maple syrup or honey (I recommend grade C maple syrup or local honey)

1 TBSP organic vanilla extract (I use this brand)

1 1/2 cups sunflower seeds

1 1/2 cups coconut flakes (I use this brand

 

Chocolate Layer Ingredients

1/3 cup coconut oil (This brand is my favourite

2 TBSP cacao powder (buy here

2 TBSP maple syrup or honey

1 tsp organic vanilla extract (I use this brand)

 

Directions

1. Place medium sized pot on the stove on low heat 

2. Add the first 4 ingredients for the nut butter layer and heat until melted together, stirring often

3. Once melted together remove the pot from the heat and stir in the sunflower seeds and coconut flakes

4. Transfer the ingredients to a 9"x9" metal baking  and press down well to form an even layer

5. Place the pan in the freezer for ~1hr

6. Make the chocolate layer while the pan is in the freezer by melting the ingredients together in a small pot on the stove on medium heat, stirring the ingredients together until combined

6. Remove the pan from the freezer and add the chocolate layer (pour it on top of the nut butter layer and spread evenly with a spoon or knife)

7. Return to the freezer for an additional hour

8. Remove from freezer and cut the bars into desired size pieces

9. Serve and enjoy! 

Print Recipe

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Paleo Nut Butter and Chocolate Crunch Bars (Paleo, GAPS, Vegan, Gluten Free
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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

The Top 10 Posts of 2016

Last year was the first year I posted a

Top 10 Post for 2015

and I decided it was a good tradition to continue. So today's post is The Top 10 Posts of 2016. It's always interesting for me to see which posts you guys loved and which ones you didn't. A couple of these recipes went viral after being posted on much bigger blogs and websites than mine, including Mark Sisson's A Daily Apple, The Huffington Post, The Feedfeed and The Greastist, to name a few.

Did you see all of these posts? Have you tried any of the recipes? If so what did you think of them? I think my favourite dishes from this list include the Paleo Ranger Cookies, 10 Minute Blueberry Pork Chops and Roasted Honey Dijon Pecans. What do all of these recipes have in common? They are all really easy to make. And they taste amazing of course. But when it comes to healthy, everyday cooking, easy is key for me. We are all way too busy to be spending hours slaving away in the kitchen right? Right!

Being that it's January 2nd I better not ignore the fact that we have started a new year. Did you do anything fun for New Year's Eve? We didn't. We were totally lame and stayed in with the puppies. We didn't even stay up until midnight. I know, I know, such party animals.

I personally could care less about New Year's Eve. If you ask me it's an overpriced, overrated evening. Plus I like to be in bed before 11pm. Yes I am basically an old woman trapped in a 30 year old's body.  True fact my friends. But I know that some of you lead much more exciting lives than I do so please let me live vicariously through you and share your exciting stories in the comments section.

Speaking of New Years, do you make resolutions for the new year? I personally don't. I don't believe that magic suddenly happens on January 1st making you a better, more determined person. That being said, I do think that ongoing personal growth and improvement is super important so I will be setting a few goals for areas of my life that I want to work on this year. My personal growth goals include:

  1. Improving my food photography
  2. Continuing to work on healing my adult acne and overcoming my skin picking disorder
  3. Writing an E-book
  4. Improving my flexibility 
  5. Growing my Beautycounter business 

Of all of my goals, the one I would most like to achieve is to stop my skin picking. I know I have spoken about this in the past and I realize that I have made gains in this area, but I still do pick my skin during times of boredom and stress. It has become such an unconscious habit that it has become a very difficult thing for me to overcome. I recently purchased this book to try and find more strategies that will help me stop this habit. I am also thinking of purchasing these Habit Bracelets when they are released.

Now, if any of you know of any other helpful strategies to help overcome skin picking I would be eternally grateful if you posted them or sent them to me. It's actually a pretty common condition, and one that's not talked about very often because most people are extremely embarrassed to talk about their skin picking. I was for a long time too. But as I've gotten older I've become more and more comfortable in my own skin, and talking about the positives and negatives has become that much easier. Because let's be honest. We are all struggling with something. Whether it's an illness, mental health issue, financial stressor, relationship problem, domestic abuse etc., no one gets away with a struggle-free life. No one. So let's help each other as much as we can shall we? But today's focus is not supposed to be about skin picking. It's about the Top 10 Posts of 2016.

Until next time, happy eating everyone!

And as always I would be thrilled if you 

followed me on my social media pages on 

InstagramFacebook and Twitter

Why Grains Are Not Healthy

To find out why grains are not healthy click here

4. Roasted Honey Dijon Pecans

Sweet Potato Nacho Dip

This dip was featured on Mark Sisson's Daily Apple site. Try the Sweet Potato Nacho Dip by going here

6. 10 Minute Blueberry Pork Chops

10 Minute Blueberry Pork Chops

These pork chops were featured on The Feed Feed and you can get the recipe by going here

7. Paleo Chocolate Mocha Ice Cream

The Top 10 Posts of 2015

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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

Weekly Workout Challenge: December 30, 2016

It's Friday which means it's time for your Weekly Workout Challenge. The last workout challenge of 2016. Crazy hey? I can't believe another year has already come and gone...

2016 was a big year for me.  I finished residency (finally!), started my medical practice, bought a house, got 2 new puppies, travelled to Florida and Bali, started my

Beautycounter consultant business

(best move ever when it has come to earning more money and getting to work with amazing women!) and continued to grow this little blog of mine.

However, it wasn't all sunshine and roses in 2016. There were definitely some low points throughout the year as well. My grandmother passing away, the stress of my rheumatology exams, an emotional end to a long-term relationship (and then later reconciliation) and dealing with a back injury that doesn't seem to want to fully heal. But, you guys know that I don't like focusing on the negatives, and like to view challenges in a positive light. Because some of the greatest learning and healing that we do comes from the challenges and hardships that we face. I firmly believe that.

But let's focus on the task at hand shall we? Getting sweaty! Because fitness is such am important part of overall health, and way too many people neglect this aspect of their health. So I am trying to make it easier for all of you to incorporate regular exercise into your routines by providing you with workouts that are not only challenging, but won't take you hours to do.  This Weekly Workout Challenge takes 30 minutes to do. It's a little longer than some of the other challenges I have posted in the past but you need to continue to challenge your body in order to get results when it comes to fitness. Just do what you can. Modify the weight (or use none) if you need to. Or take extra rest if you need it. We are all at different levels when it comes to fitness, the point is that we are all trying to get better. So listen to your body and do what you can.

Equipment Needed:

Weekly Workout Challenge: December 30, 2016

Set your timer to 10 and 50 second intervals. (The Gymboss timer can do this) 

3 rounds going 50 seconds on, 10 seconds rest of:

  • High knees skipping
  • Clean and jerk with dumbbells (I used 15 lb dumbbells) 
  • High knees skipping 
  • Thrusters with dumbbells (I used 15 lb dumbbells)
  • High knees skipping
  • Crunches with dumbbell in hand (I used one 15 lb dumbbell)
  • High knees skipping
  • 2 jumping lunges followed by 2 strict press using a dumbbell (I used one 15lb dumbbell) 
  • High knees skipping
  • Rest (this is optional - if you want to make it more challenging then don't take the rest between rounds) 

That's it! Wasn't that fun?

Now, please make sure that you warm up and cool down before and after every workout you do. This will help you prevent injuries and perform better during your workouts.

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Weekly Workout Challenge: November 25, 2016

DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. 

This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

Comment

DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

Slow Cooker Pineapple Pork Ribs (Paleo, low FODMAP, SCD, GAPS, Whole 30, Gluten Free)

Another Christmas has come and gone. And on the day after Christmas, I am sure the last thing you are thinking about is slaving away in the kitchen. So I have just the recipe for you. Slow Cooker Pineapple Pork Ribs. These are so easy to make and taste so good! The meat literally falls off the bone with these ribs. It was actually really hard for me to take photos of them for this very reason. I had to be very careful with these babies.

What did you get for Christmas? Anything special? I actually didn't ask for anything this Christmas other than things for the house. So my presents included things like tool kits, sheets, pillows, kitchen gadgets, towels, shower rods and step ladders. Yep very exciting things my friends. However, I would much rather receive those things as gifts than have to buy them myself. 

I did receive a couple exciting things though: a new camera lens (eek!) and dehydrator! I got this 24-70 Tamron lens, which I had had on my wishlist for ages. I have heard amazing things about this lens so I can't wait to start playing with it. Because if there is one thing I want to keep working on is my photography skills. I think my next upgrade will be a new camera. Right now I am using the Nikon D3200, which has been great, but I think it might be time to step it up one more notch. I am thinking of investing in the Nikon D7200 . But I am open to suggestions. So all you photography buffs out there pipe up! What would you suggest I upgrade to? 

Do you have any boxing day plans? Are you hitting the malls for some great deals? Or hibernating at home, avoiding the crowds at all costs? Now I know I have a lot of American readers here, so for those of you that don't know, Boxing day, or December 26, is the equivalent of your Black Friday for us Canadians. Think crazy good deals and sales. I didn't realize this wasn't common knowledge until recently. So there you go, maybe I taught you something new today? 

But whatever your plans are today, if you don't have dinner plans yet, you might want to consider adding these Slow Cooker Pineapple Pork Ribs to your menu. Not only do these taste amazing but they are so, so easy to make. Simply throw everything in your slow cooker and leave it alone for the day. And ta da - fall of the bone tender ribs for you to enjoy! Just like that. Plus these ribs are compatible for a gluten free, Paleo, Low FODMAP, GAPS, SCD and Whole 30 diet. Yes friends, almost everyone will be able to enjoy these. 

Or maybe you are planning on starting a Whole 30 as part of your new years resolution? Or just simply planning to eat better in the new year? Why not add these ribs to your meal planning? I promise you and your family will not be disappointed. Because who doesn't love ribs? Seriously who? And it's like I always say, eating healthy shouldn't be complicated or difficult. And these Slow Cooker Pineapple Pork Ribs are definitely the opposite of complicated or difficult. We all have better things to do than spend hours slaving away in the kitchen right? Right! 

As always I would be thrilled if you tried these ribs. And even more thrilled if you left me your feedback. I always want to know what you think of my recipes. 

Enjoy friends!

And as always I would be thrilled if you 

followed me on my social media pages on  InstagramFacebook ,  Pinterest and Twitter.

Until next time, happy eating! 

Slow Cooker Pineapple Pork Ribs Recipe

Ingredients

~3 lbs baby back pork ribs (ethically raised ideally) 

6 medium sized tomatoes, chopped

4 heaping cups chopped, fresh pineapple

1 cup chopped green onion, or sub 1 chopped white onion (use the green onion for low FODMAP)

2 TBSP dried basil (This is the brandI use) 

2 TBSP dried rosemary (I use this kind

2 TBSP italian seasoning 

1 tsp sea salt

Optional: 2 cloves of garlic, minced (Omit for low FODMAP) 

Directions

1. Turn your slow cooker onto low heat (I have this slow cooker  and love it) 

2. Add all of the ingredients to your slow cooker

3. Cook for 7-8 hours (if you can, stir them every few hours to distribute the sauce more evenly) 

4. Serve and enjoy!

Print Recipe

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DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!