Vegan Magazine: Meet Joanne Rose, Maui Wellness Coach

Joanne Rose

Joanne was born and raised in Melbourne, Australia and lived in Los Angeles for over 20 years but in 2018 big city life no longer appealed to her, so she gave up the city for simplicity by moving to Maui, Hawaii. She says it was the best decision she ever made because she wakes up everyday to endless sunshine, the fragrance of plumerias, lush green nature, and pristine beaches.  She believes nature is a great teacher and healer and she has been vegan since 1994.

When she was living in LA as a screenwriter, she was told that in order to be a successful screenwriter, she would need to write 4-5 screenplays per year. But to her, creativity can’t be forced, so now she writes when she feels like it. She formed her own production company so she could write strong roles for women. She says she loves to write all-female comedies for fellow Gen X women.

Vegan Vision Productions was the first Los Angeles film production company she started in 2008, which focuses on web series and unscripted programs for TV. She opened her second production company Sweetest Pit Bull Productions in 2015, which focuses on female-driven comedies and options for film books.

The very first show she wrote, produced and performed in, was the multi-award winning sketch comedy web series, Vegan 101. The series launched online in 2009 and ran for 3 Seasons, ending in 2012. Season 2 guest-starred Oscar-nominated actor, Eric Roberts with music by Keaton Simons.

Her TV pilot script, Life of Groupies, won an award as an official finalist at the 2014 Hollywood Screenplay Contest and 2014 Beverly Hills Screenplay Contest. She also wrote a romantic-comedy feature film called You Had Me At Aloha™ which was a 2017 Screenplay Award-Winner at the Honolulu Film Awards.

Joanne had visited Maui a few times before she made the decision to move. She says that being a natural born city girl, adjusting to island life wasn’t easy. She still had many city girl traits and expectations and couldn’t get her head around the slower pace. She used her time to meditate more, connect with nature and slow down. She says it was like shedding the ego and reconnecting to her authentic self.

Now she helps women transform themselves to create a life of freedom, fulfillment, and happiness. As a wellness coach, she wants to make a difference.

She works with clients to achieve optimal health by providing support that will positively transform your life through positive psychology, improving your mindset, discovering your strengths, goal-setting and developing strategies to overcome obstacles.

When it comes to wellness, she says we need to look at a holistic approach through the mind-body connection. Good nutrition can improve mental health. A whole food plant-based lifestyle is good for your mood, heart, and increases blood flow to the brain. Joanne has been vegan since 1994 and can help people smoothly transition to plant-based foods, so you can nourish your body and thrive.

Each of her coaching sessions is tailored to your goals and vision to help you flourish and live your best life ever because now is all there is. You’ll be given the necessary tools to help restore your mind, body, and spirit to become the best version of yourself.

Many people from all over the world visit to Maui to heal. Healing comes from the earth, the water, the people and the surroundings. For those who come to Hawaii, the ocean “calls” to them and helps them heal.

Joanne offers one-on-one coaching in-person, Skype or phone, so no matter where you are, she can help you on your journey.

Contact Info:

This interview originally appeared in Vegan Magazine

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Voyage LA Magazine: Meet Joanne Rose of Maui Wellness Coach

JUNE 5, 2019

Today we’d like to introduce you to Joanne Rose.

So, before we jump into specific questions about the business, why don’t you give us some details about you and your story.
I was born and raised in Melbourne, Australia and lived in Los Angeles for over 20 years but in 2018 big city life no longer appealed to me, so I gave up the city for simplicity by moving to Maui, Hawaii. It was the best decision I made. Everyday I wake up to endless sunshine, the fragrance of plumerias, lush green, and pristine beaches. Nature is a great teacher and healer.

Living away from the entertainment industry and choosing a life of simplicity actually proved to be a win-win for me. I began to have a whole new perspective on life once I moved to Hawaii. I had less distraction, and as a result, more inspiration because I was now living life in the flow. It’s interesting when you think about it. The ocean flows and lava flows…basically, life just flows in Hawaii.

I was a columnist for the Australian magazines, Vegan Voice and Nature & Health and wrote the foreword for the book, Vegans Are Cool by Kathy Divine. I’ve featured in magazines such as The Australian Vegan, The Vegan (UK) and the book Everyday Vegans. I also wrote a cover story on Supermodel Carol Alt for Natural Health & Vegetarian Life, which appeared in the HBO documentary About Face: Supermodels Then and Now.

For as long as I can remember, I’ve always forged my own path and love to inspire others to do the same. It’s never too late to change your life. I became a Certified Health & Wellness coach and my company is Maui Wellness Coach. I help women transform themselves to create a life of freedom, fulfilment, and happiness.

I’ve always had a natural ability to inspire others to live their dreams and a passion for health and wellness.

My specialty areas as a wellness coach are holistic wellness, plant-based nutrition, and self-care. I have been a vegan since 1994 and recently launched my e-book called Healthy Hawaiian Ice-Cream Recipes.

I’m still a screenwriter but that’s not all I do anymore. When I was living in LA, I was told that in order to be a successful screenwriter, I would need to write 4-5 screenplays a year. To me, creativity can’t be forced and now I write when I feel like it. I formed my own production company so I could write strong roles for women. I love to write all-female comedies for fellow Gen X women.

Vegan Vision Productions was the first Los Angeles film production company I started in 2008, which focuses on web series and unscripted programs for TV. I opened my second production company Sweetest Pit Bull Productions in 2015, which focuses on female-driven comedies and optioned for film books.

The very first show I wrote, produced and performed in was the multi-award winning sketch comedy web series, Vegan 101. The series launched online in 2009 and ran for 3 Seasons, ending in 2012. Season 2 guest-starred Oscar-nominated actor, Eric Roberts with music by Keaton Simons.

My TV pilot script, Life of Groupies, won an award as an official finalist at the 2014 Hollywood Screenplay Contest and 2014 Beverly Hills Screenplay Contest. I also wrote a romantic-comedy feature film called You Had Me At Aloha™ which was a 2017 Screenplay Award-Winner at the Honolulu Film Awards.

Overall, has it been relatively smooth? If not, what were some of the struggles along the way?
I’d visited Maui a few times before I made the decision. Being a natural born city girl, adjusting to island life wasn’t easy. I still had many city girl traits and expectations and couldn’t get my head around the slower pace. I used my time to meditate more, connect with nature and slow down. It was like shedding the ego and reconnecting to my authentic self.

Please tell us about Maui Wellness Coach.
I help women transform themselves to create a life of freedom, fulfilment, and happiness. As a wellness coach, I’m here to make a difference. To help you feel better about yourself and build a life you love.

I can work with you to achieve optimal health by providing support that will positively transform your life through positive psychology, improving your mindset, discovering your strengths, goal-setting and developing strategies to overcome obstacles.

When it comes to wellness, we need to look at a holistic approach through the mind-body connection. Good nutrition can improve mental health. A whole food plant-based lifestyle is good for your mood, heart, and increases blood flow to the brain. I’ve been vegan since 1994 and can help you smoothly transition to plant-based foods, so you can nourish your body and thrive.

Each coaching session is tailored to your goals and vision to help you flourish and live your best life ever because now is all there is. You’ll be given the necessary tools to help restore your mind, body, and spirit to become the best version of yourself.

Many people from all over the world come to Maui to heal. Healing comes from the earth, the water, the people and the surroundings. For those who come to Hawaii, the ocean “calls” to them and helps them heal.

I offer one-on-one coaching in-person, Skype or phone, so no matter where you are, I can help you on your journey.

How can a wellness coach help me?
I will help you get unstuck and live a more authentic and fulfilled life.
Help you identify your strengths and find your life purpose.
Assist you in setting positive lifestyle goals.
Offer motivational tools to help you overcome obstacles.
Provide you with accountability.
Encourage and support you on your journey.

Specialty Areas:
Holistic Wellness
Whole Food Plant-Based Nutrition
Self-Care

If you had to go back in time and start over, would you have done anything differently?
Listen to my inner guidance instead of resisting it. Pay attention to those urges.

Contact Info:

This article originally appeared in Voyage LA

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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

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How To Restore Yin Energy For Feminine Wellbeing

The principles of yin and yang date back to China. The symbol represents the belief that everything in the universe consists of two forces that are opposing but complementary. 

Yin is the female energy which represents restorative and receptive energy. Yang is the masculine, action-focused energy. We need both in life to stay healthy and balanced.

In today’s busy world it’s crucial that we take time to balance these energies. In particular, we need to replenish our yin energy from sleep deprivation and workaholism. Slowing down and taking the time to nourish yourself will have a positive ripple effect that will restore your energy, creativity and mental/emotional balance. 

How To Restore Yin Energy for Feminine Wellbeing

  • Meditate
  • Be in nature every day 
  • Surround yourself with people you love
  • Nourish your body by eating a whole food plant-based diet
  • Hydrate with water
  • Slow down 
  • Reduce the use of technology
  • Get 8 hours sleep
  • Practice moments of stillness by doing nothing
  • Be present
  • Wind down and relax in the evening hours
  • Be patient with yourself and others
  • Limit time in loud or crowded places
  • Attend a yin yoga class
  • Do something creative
  • Journaling
  • Be receptive

By nourishing yin energy you can be in harmony with yourself and maintain balance.

Would you like to have more confidence and balance in your life? Book a session with me here

 

 

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3 Healthy Travel Hacks For Women

No More Airplane Nausea

Nothing says vacation buzz kill quite like feeling nauseas on an airplane and especially during a long-haul flight. If motion sickness meds aren’t your thing, I’ve got the next best thing that is sure to keep you calm and relaxed during your flight minus the drowsiness. I knew you’d be excited.

It is well known that peppermint essential oil is one of nature’s healing gifts -giving a cooling sensation and having a calming effect on the body to reduce stress, mental exhaustion and depression. It is also recommended for its anti nausea benefits, which makes it ideal for motion sickness.

Even with restrictions placed on carrying liquids on the plane, the easiest way to take aromatherapy with you on-board a flight is to just take essential oils that have already been absorbed into a tissue, handkerchief, and cotton ball or roll on essential oils. Since there isn’t any restrictions for the amount of liquid packed in a checked bag, you can still take your oils with you to have after you land.

Try condensing liquids in order to maximize the variety of liquid items you can carry with you. Place essential oils in smaller 5ml glass vials. Like peppermint, ginger and spearmint can also be applied to pressure points, rubbed gently over the stomach and intestinal area to bring relief for nausea.

Do Free Activities 

They say the best things in life are free, and for every fun-loving traveller out there, it’s an idea worth keeping in mind. Imagine seeing famous paintings, entertaining your kids with activities, going for a hike while overlooking waterfalls and seeing gorgeous views of sunset from the mountain. Now imagine doing it all for free. For free? That’s right!

Tourism websites are an awesome way to seek out free sights, events and activities happening in and around town. Try taking a walking tour and get a free history lesson at the same time; go to a music festival in the park; stop by cultural center; check out a farmer’s market; sample local food; stroll through the botanical garden or visit a museum. It’s a fun way to navigate your way through a new city and see all kinds of cool things you wouldn’t usually see if you were sitting on a tour bus or on an airplane. 

Healthy Instant Airplane Breakfast Ideas

The worst thing about flights is without doubt, the food. Airline food is jam-packed with 20-30% more sugar and salt to bring out the flavor. Calories in airplane meals are pretty high – between 255 and 360 per food item. 

Whether you’re sitting in first class or coach, all the food comes from the same place: An industrial kitchen near the airport, where it’s cooked before departure and then reheated on board. Usually the meals are made between 12 and 72 hours in advance. It’s enough to make your stomach churn.

Why not take your own breakfast and make it a healthy one? Put some quinoa flakes in a baggie along with your favorite toppings (dried fruit and nuts). During the meal service, ask your flight attendant for hot water and prepare your healthy breakfast in a coffee cup. You can also take a spread like almond butter and some rice cakes. People tend to eat out of boredom and especially on long-haul flights. Plan ahead of time so you’ll be prepared to reach for something healthy when hunger strikes. By the time you reach your destination, you will feel better for it. It’s time to leave those nasty sky-high-calories behind.

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

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How to Work Out With A Busy Schedule

These days, finding the time to exercise for a busy person can be a challenge. With so many work demands and family responsibilities, the thought of having to go to the gym can feel like just another thing on your to-do list.

While it seems like everyone and everything needs your attention, truthfully nothing needs your attention for every single minute of every day. What if you could find easy and enjoyable ways to incorporate exercise as part of your important me-time? There’s no need to limit your idea of exercise to just going to the gym. It’s important to carve out special time for yourself. When you put yourself first, you maintain both your mental and physical health, giving you more energy and enthusiasm in other areas of your life.

It’s easy to feel motivated about the idea of exercising but when it comes to the crunch, we often lose motivation when we try to do too much too soon. What’s most important for motivation is accomplishing and completing a task on a consistent basis, not the size of the task itself.

Let’s consider breaking it down into achievable steps so that you can find fun ways to include more movement and exercise into your busy schedule to get your heart pumping and muscles working everyday, no matter how busy life gets.

How Do I Fit Exercise Into My Schedule?

While you don’t need an hour or even half an hour a day to lose weight or get into great shape, doing 15-20 minutes of exercise a day may be enough exercise for a busy person.

Going for a walk around the neighborhood, not only burns calories but the fresh air and sunshine are mood boosters as well. It’s okay to break things up. Try doing two 10-minute walks. Walk over to co-workers, rather than phoning or sending an email or IM. Take a walk during your coffee and lunch breaks. Walk while you’re talking on the phone. Bike to work, get off your bus or train a few stops earlier, or park the car further away to extend your walking time.

 How Do I Exercise Everyday?

A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine is all it takes.

Expecting too much only leads to frustration. Try not to be discouraged by what you can’t do or how far you have to go to reach your fitness goals. Instead of worrying over results, the key is to focus on consistency.

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

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How to Choose a Healthy Protein Bar

Protein bars make for the perfect snack. They are extremely convenient, affordable, easy to carry and handy for active people who are looking for meal replacements or a nutritious snack in between meals. However, not all of protein bars are made equal or even considered healthy protein bars.

While protein bars may help you reach your muscle building or weight loss goals, a large number of them can actually sabotage your health and lead to weight gain. If you were to carefully look at the list of ingredients contained in these, “protein bars”, they would actually fall into the category of junk food rather than nutritious. So which protein bars are best?

By understanding exactly what to look for, you will know how to pick a healthy protein bar from an unhealthy one. Here’s what you need to know.

Choose Real Ingredients

 Unfortunately, many protein bars have a lot of chemicals and derived ingredients added to them. The best protein bars are made up of whole foods and simple ingredients, such as dried fruit, nuts and veggies. Ideally, the ingredients are organic, non-GMO, dairy, soy and gluten-free. 

Look At Carbs To Protein Ratio

You will want to look at the carbs to protein ratio of the protein bar. This is important because a protein bar should have at least 15 grams of protein per bar. You want to be sure the protein content is higher than carbs. So if there are more grams of carbs than protein, or more grams of sugar than protein, you’ll definitely need to look for another bar.

Look At High Quality Protein

Protein is essential for recovery after exercise and for building muscle. Too little protein will delay your recovery and could even mean your muscles shrink rather than grow. Protein is also important for fat burning. When it comes to selecting the best protein bars, the more protein, the better but only if that protein is good quality. The best proteins to look for are milk and whey. Some protein bars contain soy in the form of soy protein isolates, which can cause a stomach upset.

Stay Clear of Artificial Sweeteners

Manufacturers often add things like artificial sweeteners such as sucralose and high fructose corn syrup. Also sugar alcohols like lactitol, maltitol, mannitol, sorbitol and xylitol. Sugar alcohols have gained popularity as sweeteners because they have fewer calories, don’t affect blood sugar as much as regular sugar, and don’t cause tooth decay. However sugar alcohols do have a downside because they may cause bloating and intestinal discomfort in some people.  

Avoid Unhealthy Saturated Fats

You will want to avoid any protein bar that contains trans fat, and watch out for bars that have palm kernel oil, which is a type of saturated fat. If you can find a good protein bar with a healthy amount of healthy fat this will make for a far better addition to your healthy eating plan and will definitely be a smarter choice than one of the commercial protein bars that are on the market that may contain trans fats.

Choose High Fiber

Look for bars that contain at least 6 grams of fiber. Fiber will help promote regularity, control blood sugar spikes, and help you feel fuller longer.

Check The Calories

If you’re restricting daily calorie intake in order to lose weight, pay attention to the total calories of your protein bar, as well as the actual size of your bar. After a workout, you’ll need to replenish your energy and prevent muscular pain by making smarter choices.

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

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19 Tips to Stay Healthy on Your Vacation

When the holidays roll around, it’s the perfect time to celebrate with good food, great company and a much needed vacation. So what happens when you come down with a cold on vacation?

Viruses are known to spread by coughing and sneezing, inhalation or contact with surfaces that we touch then spread to our eyes, nose and mouth. Sitting within a close proximity to a sick person in public on the bus, airplane, train, restaurants and cafes puts you at a greater risk of catching a bug.

So if you want to spread caution and learn how to avoid getting sick on vacation, I have 19 handy tips to stay healthy on vacation.

Get Vaccinated

Not all vaccinations are required for every individual for every trip. A lot depends on what country or region you are visiting, and individual factors, such as your personal medical history, your duration of travel and activities. Seek advice from your physician before you travel.

Avoid New Germs

Getting a flu shot is a recommended and in some cases a pneumonia vaccination for people at risk.

Motion Sickness Pills

Always pack motion sickness pills if you get nausea on long distances. Having a supply of motion sickness pills on hand is an excellent preventative if you’re asking “why do I always get sick on vacation?”

Avoid People Who Seem Sick

If someone coughs in your face, you’re at risk of picking up a virus. You need to at least turn away from them as best as you can.

Wash Your Hands

Washing your hands is essential to stop the spread of infection and can dramatically reduce your chances of getting ill. Having a hand sanitizer is a great way to prevent getting sick when soap and water is not readily available.

Drink Water

If you’re unsure of the purity of the local water, it’s always best to avoid it including ice. Use bottled water to brush your teeth.

Eat Fresh Food

Food contamination is one of the biggest causes of diarrhea and gastrointestinal problems. Always be sure that your food is freshly prepared.

Exercise

Exercise is one of the best ways to stay fit and healthy and to fight of unwanted bugs. It improves your overall health and wellbeing and strengthens your immunity.

Boost Your Immunity

Taking vitamin C supplements increases your body’s resistance to fight off airborne germs.

Non-Dairy Probiotics

Taking non-dairy probiotics will help you when you travel. The healthy bacteria will help reduce gas, bloating, and diarrhea.

Avoid Jet Lag

Pack melatonin supplements. Your body produces melatonin on its own, but if you’re traveling, your internal clock may get thrown off.

Don’t Forget To Stretch

Flying and lengthy periods of sitting tend to have a dehydrating effect on the body. Remember to move your legs and stretch regularly, since sitting in one position for hours on end can increase the dangerous risk of blood clots (aka Deep Vain Thrombosis).

Prevent Back and Neck Pain

Ask your hotel if they have any Orthopaedic pillows. This will help you relax and sleep better and easing into the next day.

Meds To Pack

Imodium and Pepto Bismol are both available over the counter without a prescription. They can help treat diahrrea, heartburn, nausea, and indigestion.

Don’t Drink From Unclean Hotel Glasses

If you find a glass in your room that has not been hygienically wrapped, thoroughly wash it before using.

Don’t Drink Too Much Caffeine

Avoiding too much caffeine will keep you hydrated. An increase in your daily caffeine intake disrupts your sleep. Keep your caffeine consumption within range of your normal levels to avoid problems.

Don’t Skimp On Sleep

Partying too hard and skimping on sleep can be detriment to any vacation. Ensuring that you stay hydrated and get plenty of rest will boost your immunity.

Don’t Swim In Polluted Water

Before diving in, look around for signs, pipes emptying into the water, scum on the surface and other common-sense indicators that the water isn’t safe for swimming.

Snacks On The Go

Being prepared when you’re out and plenty of water will keep you nourished and energized like – Larabar’s, cut up veggies, fruit and nuts.

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

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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

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7 Ingredients to Avoid When Choosing Your Protein Bars

Protein bars are a perfect snack for people who simply don’t have the time to sit down for a complete meal and who are looking for a quick, nourishing and convenient snack on the go. But how healthy are these protein bars? Have you ever stopped to wonder what’s actually in them?

While the very mention of a protein bar can conjure up an image of perfect health in one’s mind, it is extremely important to choose your protein bars very carefully, since they can truly make or break your health. Many protein bars vary from being healthy and nutritious to being completely loaded with harmful ingredients such as: hydrogenated oils, sugars, chemicals, additives and fillers, as well as preservatives. If you’ve ever wondered do protein bars make you put on weight? In truth, the answer is yes. These harmful ingredients can actually lead to stomach problems and weight gain.

Perhaps you’ve even asked yourself, are protein bars good to eat for breakfast? While starting your day with a delicious high protein breakfast does keep you satisfied all day, it’s important to opt for whole foods over protein bars. However, by choosing high protein bars made with real ingredients, most will range anywhere from 3 – 20 grams of protein per serve but you’ll want to pay attention to good sources of fat, carbs and fiber. The amount of protein you need depends on your needs and your activity levels. A bar with 6 grams of protein would be ideal.

What To Look For

Before you buy another protein bar, you’ll need to educate yourself on the seven most common unhealthy protein bar ingredients, along with what makes them the worst protein bars and why you should avoid them.

Soy Protein Isolate (SPI)

While all soy is not created equally, soy protein isolate is processed as unhealthy soy. The process of “isolating” the soy protein can leave behind traces of the neurotoxins hexane and aluminium and even cause digestive issues due to higher concentrations of trypsin inhibitors that could block the digestion of plant protein. If it isn’t organic, you can count on it containing GMOs (genetically modified organisms). Look for soy free protein bars.

Carrageenan

A seaweed derivative that’s used as an emulsifier in many products, carrageenan is often found in protein bars. It has been known to cause intestinal irritation in many people. Always check the label for this ingredient if you suspect that it’s a problem for you.

High-Fructose Corn Syrup (HFCS)

Made by adding enzymes to corn syrup to convert its glucose into fructose, HFCS is a chemically made sweetener that studies have linked to weight gain, increased abdominal fat and insulin resistance thanks to the high fructose content. Choose low sugar protein bars.

Fractionated Palm Kernel Oil

Palm kernel oil is a cheap and unhealthy fat. Unlike plain palm oil, palm kernel oil can’t be obtained organically. Instead the oil must be extracted from the pit with gasoline-like hydrocarbon solvent. The fractionated form is the most processed.

Sugar Alcohols

This includes ingredients like Maltitol Syrup, Xylitol, Sorbitol, Lactitol, Mannitol and Erythritol. Sugar alcohols are included in bars for sweetness, especially in low carb protein bars. Sugar alcohol doesn’t impact blood sugar as much as regular sugar because they’re not well absorbed in the digestive tract.

Artificial Sweeteners

One of the most harmful ingredients commonly found in protein bars is artificial sweeteners, which can lead to severe insulin imbalances in the body and which, in turn, can lead to blood-sugar spikes that will increase cravings for sweet foods. Some research even suggests that these artificial compounds may hinder your body’s natural ability to produce a hormone responsible for controlling the feeling of satiety and blood-sugar levels – a hormone called GLP-1 – which makes you feel even hungrier after consuming the protein bar, instead of satisfied. Artificial sweeteners not only make you overeat, but they can also increase your risk of developing type 2 diabetes.

Inulin                                                                                                                      

A type of soluble fiber found in asparagus, onions and artichokes, works as a prebiotic to promote digestion and good gut bacteria. However, the inulin found in most protein bars is extracted from chicory root to raise the fiber count. When consumed in large amounts, it can actually do the opposite to promote healthy digestion leading to an upset stomach, diarrhoea, gas, bloating or constipation.

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Healthy Vegan Travel Snacks For The Plane

When it comes to travel and healthy food options, often the two don’t go hand-in-hand, especially given the limited choices available in an airport that are either overpriced or loaded with sugar, fat and calories. And let’s not forget the unhealthy food choices on the actual flight itself.

The best way to avoid sabotaging your diet is to save time and money by bringing your own healthy travel snacks for the plane and airport. You can do this by planning ahead of time without spending hours in the kitchen the night before. Preparing easy snacks takes about an hour, which means, you can do this on the same morning that you’re leaving.

Packing your own healthy travel snacks will also help you resist the temptation and help you stay on track with your diet. They key is to focus on protein snacks that will help you stay energized and keep those hunger pangs at bay.

Protein is an essential macronutrient that supports several structures in your body and many people rely on protein supplements to get their recommended daily amount. It is also an essential nutrient needed for muscle growth and repair.

Grains, nuts, seeds and legumes are quality sources of protein to include in a healthy diet. Sunflower seeds provide 6 g of the macronutrient in a just quarter-cup serving (or a small child’s handful). Combine seeds with nuts and dried fruit in a trail mix for snacking. Almonds and cashews provide a healthy source of protein with approximately 8 g and 5 g per a quarter-cup serving.

Healthy Vegan Snacks For The Plane

  • Fresh fruit (Apples, bananas, grapes, cherries, berries)
  • Cut up veggies (Broccoli florets, cauliflower florets, snap peas, celery sticks)
  • Nuts
  • Rice cakes (plain)
  • Seeds (pumpkin, sunflower etc.)
  • Dry quinoa flakes in a cup (add hot water in-flight)
  • Trail Mix
  • Nut butter packets
  • Unsweetened non-dairy yogurt
  • Home-made hummus or guacamole
  • Almond butter stuffed dates
  • Air-popped popcorn (plain)

Want to add more plant-based foods to your diet or transition to a vegan lifestyle? Click here to book a session with me.

 

 

 

 

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How Mindful Eating Could Help You Lose Weight

Being aware of why we are eating is essential to changing the behavior. Mindful eating involves paying full attention to the experience of eating and drinking. It has been shown that by practising mindful eating, people may be able to control their emotional eating and overeating habits, enjoy their food and feel more aware of the body’s physical hunger and satiety signals.

Mindful Eating Techniques 

  • Eat small or moderate amounts of food every 2-3 hours
  • Pause before eating and ask questions e.g. Am I hungry? Am I thirsty? How do I feel? Why am I eating? Ask what type of food/drink do I want? Will it satisfy the hunger?
  • Sit down to eat at a table with food served on the plate
  • Sit in a quiet environment with no distractions
  • Eat slowly and pay attention to the food using all the senses
  • Put utensils or food down between mouthfuls
  • Wait 10-20 minutes after a meal before eating more food if you’re still hungry
  • Feel grateful for your food

Looking to add whole food plant-based foods to your diet? Book a session with me here

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How The Gut Affects Your Mood

Did you know the health of your gut plays a key role role in your overall health and wellbeing? There is actual truth to the saying “go with your gut”, as research has found a powerful connection between the mind and body.

Many people experience digestive problems such as bloating and stomach pain on a regular basis. What you eat can help or hurt your digestive system, and influence how you feel. Emotions and thought patterns can contribute to imbalances within the body, and therapies like hypnosis, visual imagery, meditation and yoga, are being used to reestablish balance and promote health.

Certain food additives such as emulsifiers may affect your gut health. Emulsifiers are added to many processed foods like gluten-free bread, to improve texture and extend shelf life. However, they can actually cause more harm to your gut flora.

Try to eat fruits and vegetables at every meal. A variety of fruits, vegetables, whole grains, and nuts can provide a healthy variety of different fibers and nutrients to your diet. Plus the more fiber and whole foods you eat, the less room you’ll have for unhealthy options. Start increasing your fiber intake with small amounts throughout the day. 

Non-dairy probiotics can also improve your gut health. These are also called “friendly bacteria” or “good bacteria.” Probiotics are available in dietary supplements and in certain foods, such as non-dairy yogurt.

Are you looking to transition to a whole food plant-based lifestyle? I’d love to help you on your path to wellness.

Click here to book a session with me. Don’t forget to take advantage of my FREE 15 minute phone consult. 

 

 

 

 

 

 

 

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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

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