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Monday, June 19, 2017

Pantry Staples



I am going to admit upfront that we (mostly me) are food hoarders.  The photo above is NOT our pantry. Ours doesn't look photo worth. We like to be well stocked with our staples, and when we find our favorites on sale, we stock up big time. We also have a Costco membership, and, well, you know how that goes!

If you want to make it easy to be able to make quick, healthy meals at anytime, here are some things to make sure you have on hand (and these are the things you will find in our pantry...and massive storage room):


  • Canned beans and lentils and dried beans/lentils
  • Canned tuna, salmon and/or sardines
  • Soy sauce, Worcestershire sauce, and other condiments
  • Dried herbs and spices (buy in small quantities as they lose their flavour quickly, unless you use them a lot)
  • Dried pasta, rice, oats, quinoa and/or other grains
  • Jarred salsa and pasta sauce
  • Nut butters
  • Whole grain flours, cocoa powder, sweeteners (coconut sugar, xylitol, stevia, etc.), and other baking ingredients
  • Vinegar (white, cider, red wine, white wine, rice, etc.)
  • Oils (avocado, olive, toasted sesame, etc.)
  • Dried fruit, nuts, seeds
The great thing about stocking your pantry is that the items are non-perishable, so you don't have to be planning to use them immediately. It also means you will be well fed at least for some period of time, if there is an apocalypse.


Monday, June 12, 2017

What's in Our Fridge


Is your fridge bare except for a 6 pack of beer and an old jar of pickles?

Or is it full of a carton of sour milk and 50 bottles and jars of 3 year old condiments?

We are a family with a full fridge. Always.

Its usually over-full on market days, twice a week, but really its only empty when we go away on holiday.

I don't understand how people live without fresh food available, if they can afford it. When our contractor doing our renos last summer recommended we unplug our fridge and live without it for a few weeks it was no deal. NO WAY JOSE!

So what takes up all the space in our fridge?

Here are the things we always have on hand:

  • Fresh fruits and vegetables
  • Cheese, veggie meat, tempeh/tofu, etc.
  • Milk, eggs, egg whites, yogurt
  • Miso, Dijon mustard, lemon juice, sugar-free ketchup, salsa
  • Non-hydrogenated margarine
  • Minced garlic in a jar, pickles, olives
  • Salad dressing, sugar-free bbq sauce, maple syrup
  • Shirataki noodles
Many of my weight loss clients say they stop buying fresh fruits and veggies because the end up always throwing half of it away uneaten. OMG, wasted food makes me CRAZY! There is an easy way to prevent this. First, plan your meals. Before we head to the market, I plan the meals I am going to make and buy accordingly, so I don't buy stuff that will languish too long in the fridge. Second, if you do end up with stuff you can't use right away, cook or bake with it for the future, or at least freeze it.

Many of my clients also admit their weakness is a lack of motivation to cook at the end of the day and giving in to take-out. But if you have a well stocked fridge, it can take just minutes to whip up a healthy, yummy meal such as a main course salad, omelet, or sandwiches.

Fill your fridge, cook at home and your body (and your wallet) will thank you!!


Monday, June 5, 2017

Baby Gourmet Shakers


Any parent knows it can be a real challenge to get nutritious food into kids. So when Baby Gourmet offered to send me their new Shakers nutrition supplement for kids aged 1 and older, I thought it might be a great idea. They generously sent us 16 bottles of them, half vanilla, and half chocolate!

The best way to describe it is its basically "Ensure" for kids. Unfortunately, that is not a compliment. You know, that's the meal replacement they often give seniors or people lacking appetite, that is essentially chemicals and sugar with added vitamins.

Shakers are not nearly that bad, but my basic criticism is the second ingredient is SUGAR (after whole milk)! For that reason, I would never buy these for my kids, and I certainly would never have bought them when the girls were toddlers. Like couldn't they sweeten them with banana puree or something?

Sure, the sugar is organic, but who gives a crap? Its still sugar.

The girls certainly liked them. Big A liked both flavours, but Little A only liked the chocolate. I guess if you have a kid who is struggling to gain weight and doesn't eat many other foods with added sugars, these aren't so bad, but both my kids already eat way too much sugar (thanks to spending their allowances on junk, school events, daycare, birthday parties and pretty much anywhere we go, since our society encourages kids to eat garbage 24/7).

If your kids are like mine, I don't recommend Shakers. Fortunately, the company, which happens to be Canadian (I do love that!), also sells organic baby foods and snacks, many of which are a whole lot more nutritious than Shakers. In fact, they look great. Organic and free of added sugars and fillers. I recommend you stick with their other products for your little ones.

Disclosure: I was sent Shakers to review, but all opinions on this blog are our own.

I am going to be posting on Mondays from now on, and hopefully more often when I can.

Friday, June 2, 2017

Busy Body


The time I have available for blogging seems to keep shrinking. I used to try to write as many posts as I could ahead of time but I got nothin' for you right now. I have lots of posts and product reviews I plan to write, but haven't yet, and I have just been turning down requests for book reviews because I don't have the time. I used to read on the subway or bus to and from work, but now that I work closer to home, I've been riding my bike.  In fact, have just a few minutes to write this before jumping on my bicycle and rushing off to the office.

To be honest, I couldn't be more thrilled about my dearth of time to blog. My practice has just gotten too busy, and there are too many other balls to juggle. But I am loving it all and so grateful to have a career I adore. Life is really good! I am trying desperately to still get out 3 posts per week, but I may have to cut back. I will keep you posted on that.

Sorry folks, all I can do is wish you a happy, healthy weekend, and I promise that come Monday there will be a new post.

Wednesday, May 31, 2017

May Favorites

Happy Hump Day!

I thought I'd share a few of the things I am enjoying recently.

First, this cold brew from Loblaws. Once the weather heats up, hot coffee is a no go for me. This stuff is awesome, with a bit of sweetener (I use stevia) and cream or milk.

Unfortunately, its expensive. The carton is $3.99, which is about 2.5 servings for me, so it will not be something I buy regularly.

Loblaws also hits it out of the park with this Greek Yogurt Tatzkiki Spread. It is so yummy! You can smoosh it onto veggies, or a sandwich or burger. I am loving this stuff!

These wrist grips I got have been making my workouts better.

My forearms frequently cramp when I am lifting super heavy weights while doing deadlifts, etc. These are very helpful for preventing that. My one complaint is I find it a bit awkward to get them wrapped around the bar or dumbbell, which slows down my workout.

Finally, are you familiar with JP Sears, the comedian/life coach? He is frickin' hilarious. I love how he parodies the health and wellness industry. When I need a good laugh, he's my go-to guy.


Well that's all folks, have a wonderful day!

Monday, May 29, 2017

Super Easy Beer Bread


Good morning, and welcome to a new week! How does hot homemade bread, right out of the oven sound?

If the idea of making homemade bread seems intimidating to you, you have to try this recipe! It is so easy, its ridiculous!

I made it with organic spelt flour, but you could probably make it with different types as well. A gluten-free mix and gluten-free beer would probably even work, if you have to avoid gluten. It is also 100% vegan.

Its fresh, free of junk and preservatives, and doesn't even use yeast. Easy peasy, healthy and delicious!

Super Easy Beer Bread

3 cups whole grain flour

4 1/2 teaspoons baking powder

1/4 cup coconut sugar 

1/2 teaspoon salt

1 355ml bottle beer

Stir together dry ingredients in large mixing bowl. Pour in beer and mix, just until combined. Scrape batter into greased loaf pan and bake at 375F for 50-55 minutes (until toothpick comes out clean). Let cool and then remove from pan. Store wrapped at room temperature up to 3 days or freeze.

I have shared this recipe with Urban Naturale's Plant-based Pot-Luck Party link up.

Friday, May 26, 2017

Hyperbiotics: Product Review


As I am sure you well know, supplements are a huge industry. Go to any pharmacy, grocery store or health food store and there is a dizzying array said to cure or treat pretty much everything.

Some are amazing, many are okay, and many more are totally bogus. I don't take many compared to a lot of people I know. Just Vitamin D, CoQ10, and probiotics. I don't need antioxidants or calcium or a multi, not when I get about 300 servings of fruits and veggies every day, as well as whole grains, beans, soy, eggs, dairy and poultry. My diet is sufficiently healthy and varied, so I chose to save my pennies where I can.

But probiotics I am a big fan of. There is actually research behind their utility, and that matters a shitload to me. I have tried various brands and some definitely are better than others.

One critique I've heard is that our digestive juices may break them down when consumed in supplement form, before they have time to fully work. So some people recommend eating things like yogurt instead. Unfortunately, analyses of various consumer food products claiming to contain probiotics found that many of them contain much less than advertised or not enough to have any therapeutic value.

In any case, as someone with a history of IBS, I am all about finding the best probiotics out there so had no problem agreeing to review hyperbiotics PRO-15.

The claim is that they are formulated to bypass stomach acids so they reach your intestinal tract providing greater efficacy. They also don't need to be refrigerated, unlike many other brands of probiotic supplements.

There are also a bunch of different varieties to target different needs, from general digestive health, to dental health, to one just for kids.

According to their own lab research, their supplements are supposedly 15 times more effective than standard probiotic capsules. Since they don't provide the raw data in their literature nor on their website, and since the results have not been peer reviewed, its hard to know how accurate this is.

So what's my view on them? I have been taking them now for 2 weeks, and, honestly, my tummy has felt noticeably better. But my anecdotal experience is not scientific evidence. I do love that they don't have to be refrigerated since our fridge is always too full anyways, and it means you can take them when you travel. They are reasonably priced too, compared to other probiotic brands.

My only complaint is that because the pearls are round, they roll off the breakfast table. I guess you just have to pop them in your mouth directly from the bottle.

So, overall, I am quite happy with them and will definitely be switching to them as my go-to brand. They are available online and with free shipping for Canadians as www.amazon.ca .