How To Heal Your Body With Whole Foods

Every day we make choices that will either support or worsen our health and wellbeing. The food you eat today impacts how you’ll live tomorrow. Food is supposed to be nourishing and pleasurable. Every time you eat, it’s an act of self-care but everything you put into your body is a choice you make and will have a direct impact on your mood, energy and health.

While eating on the go can seem like a time saver for busy people, it can actually have a detrimental effect on your digestive system leading to an upset stomach, heartburn, nausea, constipation or diarrhea. A healthy gut is the foundation for optimal health and wellbeing.

Thankfully a whole food plant-based diet helps your body receive the right nutrition through adsorption, digestion and elimination.

By adding a few small changes one step at a time, you can help improve your health right now. Start by replacing unhealthy foods with healthy whole food alternatives.

13 Healthy Food Swaps

  • Avocado or apple sauce instead of butter
  • Whole fruit instead of juice or smoothie
  • Plant milk instead of dairy
  • Cinnamon instead of sugar
  • Veggie bowls instead of burritos
  • Garden salad with walnuts instead of fries
  • Popcorn (plain)  instead of chips
  • Trail mix instead of candy
  • Brown rice or quinoa instead of white rice
  • Almond yogurt (unsweetened) instead of Greek yogurt
  • Frozen bananas instead of ice-cream
  • Cacao instead of cocoa
  • Energy balls instead of cookies

Would you like to add more plant-based foods to your diet? Book a session with me here

8 Tips For Staying On Track With Your Fitness Goals

Trying to stay on track with your new fitness goals can often prove to be a little challenging. Changing existing habits or adopting a new lifestyle isn’t something that magically happens overnight. The good news is there are several proven techniques that’ll help you achieve your fitness goals and get lasting results.

Every day is a new day to make good choices. The trick is establishing a plan like having a monthly wellness calendar and sticking to it.

Here are 8 tips to staying on track with your fitness goals to ensure you have everything at your fingertips.

Develop A Positive Attitude

A positive attitude is key. Even if you’re tired or stressed, unless you are physically incapable of moving due to medical reasons, remind yourself that sticking to a healthy lifestyle has a ripple effect. You’ll sleep better when you eat better and by eating better you’ll ultimately think and feel better.

How To Fit Exercise Into Your Busy Routine

Small steps really do lead to big rewards, you just have to get moving and keep it real by aiming for a realistic first step. Try increasing your workout schedule from 2 to 3 days a week, or exercise for 15 more minutes each time.

Not a morning person? Consider working out in the evenings with a calmer routine like yoga that will also help you relax and sleep well after a busy day.

How To Stay Motivated

Revamp your fitness gym wear. Let’s be honest looking good makes you feel good and girls gym clothes are like your personal investment as the image of who you see in the mirror can sometimes determine how motivated you are for your workout.

Keep a fitness journal or use an app to record your progress, for example, how much you run, walk, or lift and the calories you burn.

Get A Good Playlist

Say no more to workout boredom. Put together a few playlists for various workouts, something hip and upbeat when you go for a run, and something calm and instrumental for your yoga practice or when going for a walk.

Get An Accountability Partner

On days when you’re opting for the couch instead of the treadmill, a workout buddy can steer you back in the right direction. Studies have shown that you’ll also work out longer when you have a friend join you. Plus you can hold each other accountable to stick with your fitness goals. So grab a buddy and set some fitness goals together by mixing together different workouts. Create a schedule that you can both keep up with on a weekly or daily basis, and that will eventually become a routine in your life.

Reward Your Goals

Rewards are a key part of the fitness journey. They motivate us and can make a tough workout feel worthwhile. Reward yourself whenever you hit an important milestone or achieve a specific goal. What works as a reward should be inspiring to you; otherwise it won’t inspire you to stick to your program. Maybe you need a new set of hot yoga clothes or an fitness magazine subscription. This can be especially rewarding if you have gone up or down a size thanks to your hard work.

Add Variety To Your Workout Routine

Mixing together different workouts keeps things interesting and exercises different muscle groups. If you usually do a spin class, Pilates routine, or yoga at the gym, you can do a series of squats and lunges before your spin class to make riding the bicycle just a little more challenging. Or you could do a full body weight-training workout that works all your muscles except your abdominals before you go into a Pilates class.

Plan Healthy Meals

Planning meals and snacks is a key part of healthy eating, but will also help you with budgeting, shopping and avoiding unhealthy temptations.

Prepare your meals for the week ahead. It won’t feel like “dieting,” and it’ll save you the effort of thinking about what you’re going to eat every day.

Be mindful of calorie intake, which can sneak up on you with portions that are larger than you think. Use the nutrition facts to your advantage so you know how many macronutrients carbs, fats, and proteins go into your body. That’s not to say you should count calories, but you should balance out your consumption to make you get enough protein (for building muscle) and fats and carbs (for energy).

Looking for more healthy tips? Book a session with me here

25 Travel Nutrition Tips to Help You Eat Healthy While Traveling

Whether you’re heading out on a business trip or taking a vacation, being away from home and routine can throw many of us off our nutrition game. A long flight or car trip can mean being stuck in your seat for hours on end but that doesn’t mean letting boredom give in to temptation. Believe it or not, many of the unhealthy cravings we experience on the road can be satisfied with a refreshing drink of pure water. Besides, staying hydrated, water helps you eat less by staying full and energized.

With so many fast food chains and large food portions served in restaurants, being too casual and having a mindset of, “I can eat whatever I want”, can actually wind up working against you, leaving you bloated, irritable and tired. Therefore, the phrase “If you don’t have your health, you’ve got nothing”, rings true.

Make eating healthy while on vacation a goal by sticking to a normal eating routine as much as possible. When you go for long periods of time without eating, you’re far more likely to pick up something unhealthy. Live by the golden rule of eating something every 2-3 hours. It doesn’t have to be much, just a handful of nuts or a small tub of unsweetened non-dairy yogurt to keep your hunger at bay.

Being prepared is your first step. You can still indulge in a nutritious diet while on the go. Here are 25 nutrition tips to help you eat healthy while traveling so you can plan accordingly and stay happy, healthy and energized while you’re on the road.

In The Car

By the time you’ve hit the road everyone in the car has a ravenous appetite. The last thing you want is to have an endless supply of junk food. Instead, pack a few snacks and easy meals. To keep things fresh, bring some airtight containers and a cooler along. Here are some foods to eat while traveling in a car:

  • Unsweetened non-dairy yogurt
  • Home-made hummus with baby carrots
  • Gluten-free vegan sandwiches
  • Quinoa black bean salad
  • Celery stuffed with almond butter

On The Plane

While most airlines don’t provide healthy food choices, you can still plan ahead so that you can stay on track with your healthy eating goals. Instead of spending money on fast food at the airport or junk food on board, you can save time and money by being prepared. Traveling with some protein sources and a full litre of water can help prevent dehydration and fatigue, as well as excessive hunger and overeating later. Consider these healthy options next time you travel so when the flight attendant comes around passing out bags of pretzels, you’ll be able to reach for a healthy snack alternative.

  • Rice cakes with almond butter
  • Home-made hummus
  • Homemade trail mix (raisins, pumpkin seeds, sunflower seeds, almonds, walnuts)
  • Larabar’s
  • Whole fruit

At The Hotel

Find out ahead of time if there is a supermarket nearby. The good news is there is supermarkets pretty much everywhere. Ask hotel staff for recommendations. You can also request a refrigerator or microwave in your room to keep anything that you’ve purchased from going bad. Stock your hotel refrigerator so you have snacks on hand if you get the late-night munchies.

  • Non-dairy milk
  • Pre-cut veggies (carrots, bell peppers, cucumbers, celery)
  • Gluten-free bread
  • Nut butter
  • Brown paper bags and popcorn kernels to pop in the microwave

By The Shore

When you need energy for a long hike, a long drive, or a day at the beach, stick with high-quality plant-based protein. It’s important to eat balanced meals throughout the day and to include a plant-based protein, such as tempeh, nuts or legumes and add some veggies to your plate. Be sure to include some of these healthy foods choices:

  • Collard Green wraps
  • Brown rice salad
  • Rice cakes with avocado
  • Homemade vegan sushi
  • Homemade energy bars

Dining

Depending on your accommodation, having access to a kitchen at an Airbnb as well as other vacation rental services, can set you up with all the amenities of home and are usually the least expensive option compared to a hotel. This means you can buy and cook your own food, which can save you money on a trip. Or search out healthy restaurant options close to the hotel you will be staying in. Here are some smart healthy choices:

  • Steamed vegetables
  • Brown rice
  • Legumes
  • Tempeh
  • Quinoa salad

Looking for more healthy tips? Book a one-to-one session with me here

When Your “Healthy” Diet Is Making You Unhealthy

I wrote a column for Vegan Voice magazine for several years. One of the most commonly asked questions I got from readers was how they could lose weight despite the fact that they were already vegan. It turns out all of these people were consuming highly processed fake meat alternatives and other types of vegan junk food.

Start with real food by eating a whole food plant-based diet. Whole food is jam-packed with vitamins and minerals, that will also make you feel lighter and satisfy your appetite for longer.

Whole foods include:

  • Vegetables
  • Whole grains
  • Nuts
  • Seeds
  • Legumes 
  • Fruits

Would you like to add more plant-based foods to your diet? Have more energy and vitality? Book a session with me here