DIY Make-up Remover Cloths

Sleeping in your make-up can lead to clogged pores, acne, and collagen breakdown resulting in fine lines. It is important to give your skin the chance to breath so that it can stay clear and healthy.

These make-up cloths are quick, easy and inexpensive to make. Even more important: they do not include any of the harsh chemicals that can be found in some store-bought versions.  

Use a cloth to remove your make-up at the end of the day, then wash your face with your favorite cleanser. 

What you need:

• paper towel
• container with lid (an empty baby wipe container would be great)
• 4 cups warm water
• 1-2 tablespoons coconut oil
• 1-2 squirts baby wash
• a few drops of tea tree oil

Directions:

• Cut sheets of paper towel in half ,
• Mix all other ingredients until coconut oil is fully dissolved.
• Soak paper towel in the solution.
• Store in your chosen container.

*Note: Warm water is needed to melt the coconut oil. Tea tree oil prevents the cloths from growing mold. 

Guilt-free Chocolate Chip Cookies

Try these easy-to-make cookies as a fun and healthy addition to a lunchbox. No sugar, no oil or butter, and no flour in this recipe!

Ingredients:

·         3 mashed ripe bananas

·         1/3 cup apple sauce

·         2 cups oats

·         1/4 cup almond milk

·         1 teaspoon vanilla

·         1 teaspoon cinnamon

·         1/2 cup dark chocolate chips

Preparation:

·         Pre-heat oven to 350 degrees.

·         Combine all ingredients, except chocolate chips, until well blended. Fold in chocolate chips. Let stand for 5 minutes (this allows the oats to absorb some of the liquid).

·         Drop by spoonfuls onto a cookie sheet lined with parchment paper.

·         Bake for 15-20 minutes.

Makes approximately 20 cookies.

Hard-boiled Eggs

Hard-boiled eggs are a nutritious and very portable snack. 1 egg provides 6 grams of protein with only 70 calories. Make a batch early in the week and keep in the fridge so you always have a nutritious snack close at hand. Pair with raw vegetables of your choice for a great snack to quell hunger pangs.

Preparation:

• In a pot, cover eggs with water by 1 inch. 
• Bring to a boil over high heat. 
• Boil for 1 minute.
• Cover pot and remove from heat.
• Let stand 10 minutes.
• Drain; cover eggs with cold water.
• Let stand eggs for at least 5 minutes before peeling. Peel just before eating.

Baked Apple Chips

Try these delicious crisps next time you have a craving for sweets! Easy to make and even easier to eat.

Ingredients:

• 5-6 large apples
• 1 teaspoon lemon juice
• 1 1/2 tablespoons raw cane sugar
• 1 teaspoon cinnamon

Preparation:

• Pre-heat oven to 225 degrees F. Line 2 baking sheets with parchment paper.
• Core the apples. Slice as thinly as possible into rings.
• Place apples in a large bowl and sprinkle with lemon juice. Toss lightly.
• Combine sugar and cinnamon in a small bowl. Sprinkle over apple slices. Toss lightly to coat.
• Place apples on baking sheets, taking care not to overlap. Bake for 50 minutes, then flip. Bake for another 50 minutes, or until they feel dry to the touch.
• Allow to cool completely before transferring to an airtight container. 

Baked Zucchini Fries

Zucchini is a summer squash that comes in at about 17 calories per 100g. It is a good source of potassium, vitamin A, vitamin C and fibre. Try these delicious fries as a side dish.

Ingredients:

·         4 zucchini, quartered lengthwise

·         1/2 cup grated Parmesan

·         1/2 teaspoon dried oregano

·         1/2 teaspoon dried basil

·         1/4 teaspoon garlic powder

·         1/4 teaspoon dried thyme

·         freshly ground black pepper, to taste

·         2 tablespoons olive oil

Directions:

·         Preheat oven to 350 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside.

·         In a small bowl, combine Parmesan, thyme, oregano, basil, garlic powder, and pepper.

·         Place zucchini in a large bowl. Drizzle with olive oil and sprinkle with Parmesan mixture. Toss to coat. Arrange zucchini on cooling rack/baking sheet. Place into oven and bake until tender, about 15 minutes. Broil for 2-3 minutes, or until the crisp and golden brown.

Greek-style Salad with Chickpeas

This salad is crisp, delicious and very easy to make.  The chick peas (also known as garbanzo beans) add protein along with great flavor. Enjoy!

For the dressing:

• 3 tablespoons red wine vinegar
• 1/4 cup extra virgin olive oil
• 2 teaspoons oregano

For the salad:

• 1 cucumber, diced
• 4 roma tomatoes, diced
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1 small onion (preferably red)
• 15 ounce can garbanzo beans, drained and rinsed

Directions:
In a small bowl, combine all of the dressing ingredients and whisk to combine.

In a large bowl, add all of the prepared salad ingredients. Drizzle dressing over top and toss to combine. If desired, top with feta cheese.

5 reasons to eat more Raspberries

Raspberries are in season in British Columbia from July through September. Here are 5 great reasons to enjoy this seasonal treat!

1. Prevent Obesity: New research suggests that the phytonutrients found in raspberries increase the metabolism of fat cells, thereby decreasing the risk of both obesity and fatty liver.
2. Fight Cancer: The antioxidants and anti-inflammatory phytonutrients found in raspberries have anti-cancer effects.
3. Get More Fiber: Just 1 cup of fresh raspberries provides nearly 20% of your recommended daily fiber needs. Fiber is important for digestive health, weight management and heart health.
4. Get Your Vitamins: Raspberries are particularly high in vitamins A and C, both of which promote immune and cardiovascular health.
5. Snack Guilt-free: 1 cup of fresh raspberries has less than 60 calories! Use raspberries to sweeten your cereal or oatmeal, or enjoy with a few nuts for a satisfying snack anytime. 

Cucumber, Lemon and Mint Infused Water

This is a super refreshing and delicious drink that will keep you hydrated with a few extra benefits: 

Cucumbers are a diuretic, which will help prevent your body from holding on to unwanted water weight. They also contain: 

• vitamin C: supports the immune system and helps prevent skin wrinkles.
• vitamin K: supports blood clotting and bone health.
• vitamin A: supports your eye health, immune system, and cellular growth.
• potassium: has been shown to lower cholesterol and reduces high blood pressure.
• iron: supports red blood cells.
• calcium: supports bone health.

Lemons help to balance the PH of your body, keep your skin clear, aid digestion and support the liver. They also contain Calcium, Vitamin C, and potassium.

Mint will not only freshen your breath, but also aids digestion.

Directions:

In a large pitcher, combine:

• 1 gallon of pure, filtered water
• 1 lemon, thinly sliced
• 1/2 cucumber, thinly sliced
• 1 to 2 sprigs fresh mint

Allow to sit overnight (about 8 hours) for the flavors to infuse, then enjoy throughout your day!

What is the best time to exercise?

The best time to exercise is determined by you! While a number of studies have shown that exercising in the morning is best, just as many have shown that the afternoon is preferable. New research shows that the body will adapt and perform better if you exercise at the same time every day. 

Studies done with runners showed that those athletes who consistently trained at the same time as their race had better race times than those who trained at different times of day. 

So, if exercising early in the morning works best for you, exercise in the morning. If an evening sweat session is easier to schedule, commit to that. 

Happy exercising!

Vegan Chocolate Pudding

You won't miss the dairy in this pudding!

Ingredients:

• 1 block silken tofu
• 1 avocado
• 1/2 cup peanut butter
• 1/2 cup cocoa powder
• 1/2 cup maple syrup
• 1 teaspoon vanilla
• fresh berries (for garnish)

Directions:

Combine all ingredients in a food processor until smooth. Makes 4 to 6 servings.

What do produce stickers mean?

The little stickers that come home on your fruits and vegetables from the grocery store are called Price Look-up Codes or PLUs. They are used by grocery stores to make checkout and inventory control easier,  faster, and more accurate. The last 4 letters indicate what kind of fruit or vegetable it is. A fifth digit is added to the beginning of the code to identify non-conventionally grown produce. 

If the PLU starts with a 0 or is only four numbers long: the produce was grown conventionally with the use of pesticides. 

If the PLU starts with an 8: the produce is genetically modified. A genetically modified item can not be labelled as organic.

If the PLU starts with a 9: the produce is organic, meaning it was grown without the use of synthetic fertilizers or pesticides, hormones, antibiotics, genetically modified organisms, human sewage sludge or nanomaterials.

For example, if a banana is labelled 4011, it was grown conventionally. If the banana is labelled 84011, it is genetically modified (GE or GMO). If it is labelled 94011, it was  grown organically. 

Inspiring Healthy Eating Habits in Children

I had an experience in which I witnessed a mother belittling her 15 year old daughter for being fat. She went on at great length about how the daughter clearly didn't care, would never find love, would never be attractive, would die early, etc, etc.

The kicker is that the daughter was a near carbon copy of her mother. Same size, same features, same demeanor.

Unfortunately, this mother's behavior was not going to solve the problem. When one gets right down to it, there is only one way to help children to eat well and maintain a healthy weight:

LEAD BY EXAMPLE!

Children, regardless of their age, learn from their parents. If you eat healthy foods, that will be their normal. If you eat unhealthy foods, that will be their normal. If you are active and regularly exercise, this will be their normal. If you sit on the couch every evening watching the latest episode of reality-TV-at-its-worst, this will be their normal. If you are constantly trying the latest and greatest celebrity diet, starving yourself to be skinny, or binging on junk food every few days, this will also become thier normal. If you want to inspire a change in your offspring, stop harping on them and focus on yourself.

Understand, however, that if you always eat perfectly healthy  foods, this does not automatically mean that your children will always eat healthy foods. There will always be influences outside the home that will occasionally lead them astray. The point is, however, that being open and honest and setting a good example are the best things you can do for your children. You, as a parent, define what is normal for your children.

Make a choice. What normal do you want to create?

My challenge for you is this: If you want to inspire your children to be active, eat healthy foods, and be physically fit, invest the time to become so yourself. Involve your children. Discuss what makes a food good (or bad) for you. Walk together. Play together. Grocery shop together.

It takes dedication and commitment, but I promise you it will be worth it. Both your health, and the health of your family, will benefit.

Cashew Chicken Stirfry

Next time you are craving Chinese food, give this recipe a try. It contains 5 grams of fibre and loads of muscle-building protein. Another reason this flavorful dish is a great choice: less than 400 calories per serving.

Ingredients:

• 2 teaspoons peanut oil
• 1/4 teaspoon red pepper flakes
• 1 boneless, skinless chicken breast, cut into strips
• 1/3 cup matchstick carrots
• 1/2 cup zucchini, chopped
• 1 green onion, sliced
• 2 tablespoons unsalted cashews
• 1 tablespoon hoisin sauce
• 1/2 cup cooked brown rice

Directions:

1. Combine oil and red pepper flakes in a medium hot skillet.
2. Add chicken and cook for 2 to 3 minutes, stirring often.
3. Add the remaining ingredients and cook for 2 to 3 minutes, stirring often.
4. Serve over brown rice.

Healthiest PB&J Sandwich

So yummy and so much better for you than the traditional peanut butter sandwich! Ditch the added sugar and processed ingredients - your taste buds and body will thank you.

Ingredients:

• 2 slices whole grain bread
• 1 tablespoon organic natural peanut butter
• 1/2 cup fresh raspberries 

Directions:

• Spread peanut butter on 1 slice of bread.
• Cover peanut butter with the raspberries, then mash the berries lightly with a fork.
• Cover with the second slice of bread.
• Enjoy!

Easy eye make-up remover

There is a lot of talk out there about "greening up" your make-up routine. The idea is to eliminate unnecessary exposure to the array of chemicals found in many available cosmetics. 

Here is an easy (and inexpensive) first step for you:

Coconut oil not only smells great, but it also works as a very effective make-up remover. Simply take a little bit on your fingers or a cotton pad and rub in gentle circles over your closed eyes. Wipe the coconut oil off with a fresh cotton pad. Finally rinse your face with water and Viola! Make-up free and gorgeous.

Coconut oil is also a great natural moisturizer too, so the delicate skin around your eyes gets a double dose of TLC!

Spicy Peanut Chocolate Cookies

No flour in this quick-to-make cookie recipe! Chili powder gives these cookies an unexpected (but delicious) flavor twist. Chili powder, when added to the diet regularly, can help to ease digestion, reduce headaches and arthritis pain, as well as help prevent the development of type 2 diabetes.

Ingredients:

• 1 cup natural peanut butter
• 3/4 cup coconut sugar
• 1 egg
• 4 teaspoons chili powder
• 3/4 teaspoon baking soda
• 1/4 cup chocolate chips

Directions:

1. Preheat oven to 350 F. 
2. Combine all ingredients, except chocolate chips, in a food processor until smooth. Add chocolate chips and pulse to distribute. 
3. Form 1 1/2 inch balls and place on a parchment paper-lined baking sheet. Press each ball in a crisscross pattern with a fork. 
4. Bake for 10 minutes, cool on baking sheet for 2 minutes, then move to a rack to cool completely. 

Makes approximately 15 cookies.

Stressed? Eat these fabulous 5.

1. Almonds: filled with vitamin B2, zinc and magnesium, a small handful will help keep stress under control. Both B vitamins and zinc help are involved in the production of serotonin, which helps regulate mood and relieve stress. Zinc has also been shown to help combat some of the signs of stress.
2. Asparagus: an excellent source of folic acid, which helps stabilize your mood. 
3. Blueberries: full of vitamin C and antioxidants, which are both powerful stress busters.
4. Broccoli: another source of many B vitamins, broccoli also contains folic acid. Folic acid helps relieve stress, anxiety, panic and depression.
5. Fish: many fish contain B vitamins, particularly B6 and B12, which are often referred to as the stress-relief vitamins.

Gluten-Free Pancakes

Whether you choose to eat gluten-free or need to eat gluten-free, your food should taste good. These pancakes are so tasty, you won't feel like you are sacrificing anything. Enjoy!

Ingredients:

• 3/4 cup rice flour
• 1/4  cup tapioca flour
• 1 teaspoon xantham gum
• 1 1/2 cups almond milk 
• 2 eggs
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon organic honey

Directions:

1. In a medium bowl, mix all dry ingredients with a whisk. 
2. Add the milk, eggs, oil and honey. Whisk until well blended. You may need more or less milk to make the batter runny.
3. Pour about 1/3 cup of batter on hot frying pan coated with cooking spray. When bubbles form on the top, flip the pancake. Cook until golden brown on both sides.

Seasonal Vegetables of February and March in BC

Foods that are in season are picked at their freshest and have higher nutritional content than those that are out of season. Here are 5 vegetables that are in season right now:

• Kale is low in calories, contains no fat, and has 5 grams of fibre per 1 cup serving. Kale is also a great source of antioxidants, calcium, iron and Vitamins A, C and K.
• Leeks are a great source of folate and antioxidants. Leeks are related to garlic and onions, so they may have many of the same health benefits as these better researched foods.
• Onions (red and yellow) have antibiotic, antiseptic, antimicrobial and carminative properties, which means they help fight infections. They are also rich in sulphur, fibers, potassium, vitamin B, vitamin C.
• Parsnips are a good source of iron, calcium, copper, potassium, manganese and phosphorus, as well as many B-complex vitamins, vitamin K, vitamin C and vitamin E.
• Mushrooms provide vitamins B1 and B6, selenium and antioxidants. They also support the immune system.

Iron

Iron is one of the minerals that are most commonly deficient in the diet. One of the best known results of iron deficiency is anemia.

There are 2 types of iron, heme and non-heme iron. Heme iron is the kind found in flesh foods, whereas non-heme iron comes from plant sources. Heme iron is the most easily absorbed out of the two, but this is not to say that eating meat is the only way to get your daily requirements of iron!

Women between the ages of 19 and 50 require 18 mg of iron every day. Men over the age of 19 require only 8 mg of iron daily. An example of how to reach 18 mg in a day with only non-heme iron could consist of 2 cups of whole wheat pasta, 1 ounce of pumpkin seeds, 1 tablespoon of blackstrap molasses and 2 cups of cooked swiss chard. 

Here are just 5 of the many non-heme iron sources that you can add to your diet:

1) Blackstrap Molasses: Just 2 tablespoons provides with 7 mg of iron. Try mixing it half and half with maple syrup on top of pancakes, or mix into hot chocolate or coffee for a twist on these classic drinks.
2) Quinoa: 1 cup of cooked quinoa provides 6.3 mg of iron. Try this versatile grain as a dinner side dish. It also makes a great breakfast; try my recipe for Quinoa Breakfast Cereal for a quick and easy morning meal.
3) Pumpkin seeds: 1/4 cup provides 5.2 mg of iron. Try a handful as a healthy snack.
4) Kidney beans: 1 cup of cooked kidney beans provides 5.2 mg of iron. These beans are great in chili and soup.
5) Spinach: 1 cup of cooked spinach provides 2.9 mg of iron. Try cooking spinach with garlic and onions for a tasty side dish.

5 Benefits of Breakfast

1. Maintain a healthy weight: People who regularly skip breakfast are 4.5 times more likely to be obese than those who regularly eat breakfast.
2. Keep hunger under control: People who eat a well-balanced breakfast tend to report lower levels of hunger throughout the day.
3. Avoid cravings: Starting the day with a healthy breakfast that includes a protein source will help to stabilize your blood sugar throughout the day, thereby keeping cravings at bay.
4. Boost your brain power: Eating breakfast has been linked to improvements in concentration, memory and alertness. 
5. Avoid diabetes: Studies have shown that eating a healthy breakfast every day can decrease your risk of developing diabetes later in life by 81%.

Need some breakfast ideas? Check out my easy smoothie and breakfast recipes!

Daily Calorie Needs

Your daily calorie needs depend on a variety of factors, including your age, weight, activity levels, body composition and genetics. You can estimate your calorie needs by using your body weight and daily physical activity level. 

The basal metabolic rate (BMR) refers to the number of calories you burn at rest. This accounts for 60 to 75% of the calories you burn in a day. Men tend to have a higher BMR than women. As a starting point, the BMR uses approximately 22 calories for every kg of a woman's body weight, and 24 calories for every kg of a man's body weight. To calculate your BMR, multiply your weight in kg by 22 for women, and for men multiply your weight in kg by 24.

BMR for women: 

Weight in kg x 22 = BMR

BMR for men: 

Weight in kg x 24 = BMR

To calculate your daily calorie needs, multiply your BMR by your physical activity level (PAL). Use the equation below that best applies to your activity level:

• Mostly inactive (mainly sitting): BMR x 1.2
• Fairly active (walking plus exercise 1 to 2 times per week): BMR x 1.3
• Moderately active (exercise 2 to 3  times per week): BMR x 1.4
• Active (exercise hard more than 3 times per week): BMR x 1.5
• Very active (exercise hard every day): BMR x 1.7

BMR x PAL = required daily calories

Spicy Edamame

A half cup serving of edamame provides your body with 9 grams of fibre and 11 grams of protein - all in 120 calories. Edamame are also a source of calcium, copper, folate, iron, magnesium, manganese, phosphorus, thiamin, and vitamins A, C and K. Enjoy up to 1 serving of soy per day to enjoy it's many health benefits.

Ingredients:

• 1/2 cup edamame
• 1/2 teaspoon olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon chili powder

Steam  edamame, toss with olive oil, season with garlic powder and chili powder.

Avocado

The avocado - the only fruit renowned for its fat content. Never fear though, it is monounsaturated fat, which is the healthy kind. The fat content, however, is only part of the story: 

Avocados are truly a super food. They are a great source of fibre, B vitamins, folic acid, vitamin E, and they contain twice the potassium of a  banana!

Avocados are known to support a healthy heart, skin and nails; are full of antioxidants, and may also help prevent liver damage.

For an easy and delicious way to enjoy this fruit, use it mashed in place of mayonnaise in your sandwiches. 2 tablespoons of mashed avocado has far fewer calories than a single tablespoon of mayonnaise, and also has far more nutrients. Another bonus? Avocados taste great!

Setting Goals

January starts, for many people, with a list of goals. As the month goes on, many of those goals are unfortunately dropped. It is important in goal-setting to make sure that your goals are things that you really want, are achievable and are personal. 

Here are 5 questions to ask yourself when creating your goals:

1. What, specifically, do I want? Be very detailed in your goals, and make sure they are phrased positively. If your goal is to lose weight, specify how much and when by.
2. What impact will achieving this goal have on me? Make a list of all of the positive outcomes of achieving your  goal, as well as a list of all the things you won't have if you do not achieve it.
3. Am I 100% responsible for this goal? The answer should be yes. Goals are only achievable if it is something you are completely responsible for. If your goal is to lose weight, but you feel it is only achievable if your spouse prepares or purchases different foods for you, then chances are you will not be successful because you have given away the responsibility for your goal.
4. What talents, skills or resources do I need in order to achieve this goal? Make a list. You may already have all you need, but if not, find out what you need and make it happen. Even a simple step like signing up for a class or reading a book on the subject will move you closer to success.
5. Why is it important to me to achieve this goal? Make a list of all the reasons you want and need to make this change. The more reasons you have, the more likely you are to stay on track!

Asking yourself these questions every time you set a goal will increase your odds of success. Vague goals are difficult to accomplish. Get clear on what you want and you will be much closer to achieving it!