Overnight Oats- A Must-Have In Your Diet

Overnight Oats with persimmons

Overnight oats provide magnesium, fiber, plant-based protein, potassium, essential fatty-acids, and they contain absolutely no sugar. They’re also an excellent prebiotic, meaning it feeds the good bacteria and helps maintain healthy gut flora. This makes them a solid go-to for healthy morning meals and they’re super affordable. Soaking them overnight breaks down their starches which improves digestibility, and their natural phytic acid (which all plants contain) is greatly reduced which makes them more easily absorbed by your body.

 

 

Plus, they’re sooooo versatile. You can soak them in plain water, coconut cream, yogurt, coffee, combine them with fruit, chia hemp or flax seed, nut butters, coconut cream, pumpkin & top them with cinnamon or maca powder, cocoa powder, vanilla bean..the list goes on and on. This makes for limitless breakfast ideas, even for every single day of the year. See how many different variations you can come up with!

 

Overnight oats soaked in blended strawberries and coconut cream, topped with Banana

Remember to choose organic, old-fashioned rolled oats (gluten-free options are great too) when you can. Rolled oats are higher in fiber than instant or quick cook oats and will provide you with sustained energy for longer. Organic oats are a smart choice to reduce pesticide and other chemicals sprayed on crops, and gluten-free oats are great for sensitive digesters that don’t tolerate gluten very well.

 

Easy Overnight Oats Recipe:

 

Ingredients:

  • 1/2 cup old-fashioned rolled oats
  • 1 cup water or nut milk of choice
  • 1 tablespoon of chia seeds
  • 1 tablespoon hemp hearts
  • cinnamon (optional)
  • 1/3 cup unsweetened non-dairy yogurt
  • Toppings of choice (mashed banana plus coconut flour makes it taste like cake – just sayin’)

Directions:

Place all your ingredients in a jar or bowl, give them a stir, and soak covered overnight. Enjoy int he morning. Simple.

 

Try some overnight oats at home and let me know what fun flavor combos you come up with!

My go-to potluck dish: Chickpea Salad

This chickpea salad is one of the first recipes I learnt in my 20’s and it continues to me one of my top 5 go-to foods to bring to a potluck. It’s vegan, gluten free, and dairy free so most people are able to enjoy some. The flavor combination is really cool; every bite is a bit different.

Chickpeas are are an excellent source of plant-based protein, fiber, iron, zinc, phosphorus & B vitamins.

Goji berries are high in antioxidants, contain a wide range of phytonutrients (plant chemicals that have various benefits like reducing oxidative damage to our cells that can lead to various diseases) and contain a solid amount of iron, vitamin C and protein (18/20 amino acids).

The Salad

  • 1 19 oz can chickpeas, rinsed well
  • 1 or 2 clementines or mandarins, cut into pieces
  • ⅓ cup sliced almonds, dry roasted
  • ⅓ cup dried goji berries
  • ½ cup red onion, chopped fine
  • ½ cup parsley, chopped
The Dressing
  • 2 Tbsp apple cider vinegar
  • 1 Tbsp olive oil
  • Salt & Pepper to taste
Instructions
  1. In a dry skillet, quickly dry roast the almonds in a saucepan until golden.
  2. In a large bowl, combine all the salad ingredients.
  3. In a separate small bowl, mix together all the dressing ingredients with a fork and pour over salad.
  4. Mix well and store in fridge overnight.
  5. Enjoy 🙂

 

Wellness Wednesdays – Au Naturel Hair Care

Here are various pictures of how much I tried to hide my hair as a teen. Bottom right shows you just how stripped & lifeless my hair actually was

I’m always preaching to my girlfriends with hair & scalp complaints to ditch the commercial products and start using homemade, natural options instead. I hated (yes, hate is a strong word, but accurate) the hair I was born with for sooo long. People who had known me for years would tease me that they’d never seen my hair down. It would always be tightly restricted in bun(s) or braid(s). Otherwise it was a wild frizzy disaster – no matter how much i spent on top of the line shampoos, conditioners, leave in creams etc.

It was only when I started to experiment with baking soda shampoo and apple cider vinegar conditioning that i started to see my hair in a whole new light! The most notable was that my curls were more defined and less of a frizzy mess, and it shined like never before!

If you have troubled hair (or scalp), try this out for a few weeks and notice the results!

Shampooing 

  1. Mix together 1 part baking soda with 3 parts water in a clear jar for multiple use (adding a few drops of essential oil for fragrance if you like).
  2. Scrub the paste into your hair and scalp. Let it sit for a minute or two; then, rinse clean.

Benefits of Using Baking Soda:

  • It balances your natural PH so your scalp produces the proper amount of oil, clearing up dandruff, excess oil & an otherwise irritated scalp
  • It’s paraben, sodium laurel sulfate, DEA/Diethanolamine, dye and fragrance-free
  • It contains a single, all-natural ingredient (sodium bicarbonate)
  • It’s cheaper than any commercial shampoo on the market
  • It doesn’t create build up

It takes time for your body to adjust its oil production so don’t be surprised if your hair feels greasier (or drier) than usual when you first make the switch. As soon as your body adjusts, your hair will look and feel better than ever, and it’ll stay clean longer, too. Most baking soda shampooers find that they only need to wash their hair a few times a week

Conditioning

  1. Mix together 1 part cider with 4 parts water in a big jar for multiple use (adding a few drops of essential oil for fragrance if you like- my favorite is eucalyptus).

Apple cider vinegar moisturizes, adds shine and reduces frizz. Don’t worry about the vinegar smell if you choose to not use any essential oils, it’s 100% gone by the time your hair dries.

Dry Shampoo

If you find yourself in a pinch & don’t have time to wash your hair, just sprinkle some baking soda onto your roots, flip your hair upside, and tousle it all in. It’s way cheaper & cleaner than purchasing the chemical ridden cans of dry shampoo at the store, and works just as well.

Honestly you’ll wonder what took you so long to make the switch!

Let me know what your before and after is like.

This is my hair now, far less maintenance, no leave in creams, so much healthier

Curly but not frizzy 🙂

 

 

 

It’s Cherry Season, and here’s why you should be eating them

The unofficial mantra of a Holistic practitioner is to help guide people towards eating live, natural, good quality foods. That includes buying fresh, local organic foods as much as possible. And guess what? Cherry season is among us! Grab yourself a pound or 2 and enjoy their sweet juicy goodness along with all of their health benefits.

Cherries are a nutritionally dense fruit rich in:

Continue reading

What kind of Nutritionist Am I?

As a Holistic Nutritionist, I am trained to evaluate your main health concerns and/or goals, assess your symptoms and investigate the root causes that could be affecting your ability to achieve these health goals.

For example: Do you have acne or other skin issues? Instead of recommending creams and cleansers to help manage them, I investigate possible root causes such as food sensitivities, stress, hormonal imbalances and gut health, and nourish your systems through different holistic recommendations.Continue reading

11 Reasons to Hire a Holistic Nutritionist

Nutrition advice is everywhere: talk shows, newspaper headlines, news feeds, personal trainers, friends, and even family members. But how do you know what advice and information is accurate? It can be pretty confusing as what seemed healthy one week may be considered unhealthy the next. This is one of the many reasons you should hire a nutritionist – to help you sort out the fact from the fiction.

Nutrition and lifestyle changes have an incredible impact on your overall well being when you make small modifications over time (not all at once). I’ve seen people heal their digestive problems, overcome emotional eating, and no longer need medication for heartburn, anxiety or depression. I’ve seen people become energized and vibrant simply by making small and steady changes to their diet and lifestyle.Continue reading

The importance of SLEEP

Sleep is just as crucial for optimal health as nutrition and exercise. There are so many important processes going on while you’re sleeping. The way you feel while you’re awake depends in part on what happens while you’re sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health.

Ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others.Continue reading

The Many Benefits of Exercise

Growing up I always saw the benefits of exercise in a superficial way; to lose weight and to be fit. To me, fit meant not flabby, and that was about the extent of my education around it. So basically exercise if you want to improve your appearance, which was never a huge motivator for me (those of you who know me know I don’t know the first thing about make up.. and that my sense of style can be questionable).

Into my 20’s I had developed a slightly wider understanding that it also kept your lungs and heart healthy. Well that sounded more important. But what else? Turns out, there’s a lot more benefits involved with exercise. Like, a lot more.Continue reading