A True JUSU Story: The 28 Day Cleanse

A few months ago, Mike Miller, a regular Jusu Bar customer, approached us with the idea of a month-long cleanse to shift his health to the next level.  Together, after an assessment of his lifestyle and health we created a customized cleanse program for Mike.  

Mike Miller is the president and founder of Abstract Developments, a successful property development company here in Victoria.  He leads an extremely busy life, that includes a fast-paced career, spending time with his wife and children and volunteering. His current state of health was effecting his life in a negative way and his motivation to become healthier for his family, his business and for himself became of utmost importance.

To create the best cleanse possible for Mike, I made sure he was getting enough calories, protein, healthy fats & fiber to live his active life and maintain his healthy energy.

Once Mike had completed his cleanse, I informally interviewed him about what worked, what didn’t work and how he’s feeling now. Check it out below! 


Me: Mike, what inspired you to do a month-long cleanse? 

Mike: With my busy life and career, I was starting to feel more fatigued than ever before.  I felt it was due to my diet, my age and my stress level.  What I eat affects me.  I was also not sleeping very well at all. 

My ultimate goal was to have more energy & to change my habits.  I basically wanted to feel better and healthier.  I wanted to lose a bit of weight and increase my fitness level.  So, I suppose I wanted to change my body composition. 

 Me: What type of cleanse did you end up doing?

Mike: I ended up doing a 28-day cleanse.  I cut out coffee completely (until close to the end).  I had a smoothie in the morning, two Jusu Cold-Pressed juices and one Jusu Cold-Pressed nut mylk during the day and another smoothie in the evening.  I initially started with three juices and one mylk during the day but discovered that I only needed two juices and one mylk.  I drank water and occasionally a green tea in the morning. 

Smoothies really helped because of the higher fat and protein content.  I either made them at home or came in and got a Popeye from Jusu Bar. 

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Mike’s cleanse was more of a clean-eating cleanse as opposed to a juice cleanse.  Smoothies can be packed with veggies, fruit, greens, protein and healthy fats.  They are important for added fiber in a longer cleanse.  Seeds, nuts or nut-butters, kale, spinach, berries & good quality protein powders etc, are a great way to load in the nutrients. 

Me: Tell me about your 28 days.  How did you do?

Mike: I’m very focused. So when I want something, I go for it.  I’ve done a 3-day juice cleanse before and knew I wanted more.  I found the whole thing to be quite easy and loved how available everything was to me.  I carried around a small cooler with my day’s items.  I didn’t really feel deprived or miss anything.  I didn’t miss sugar or salt or carbs and I don’t drink alcohol. 

The biggest challenge for me was the social side of it and sometimes with my family.  I didn’t want to send the wrong message to my kids.

Talk about it. 

It’s important when you embark on any sort of cleanse that you explain to your kids the importance of healthy eating & why you are choosing to do your cleanse.  It's an ideal opportunity to educate your children. Children should not cleanse until they are 18 or older. 

 

Me: Did you exercise during your cleanse and if so, how was it?

Mike: Yes, I exercised.  I did both cardio and weight training.  I had good workouts but I ran out of gas a bit sooner than I normally did and I had slightly lower strength and less power. 

Remember that this is a fairly drastic way of eating and not sustainable for longer than 28 days.  It may be right for you if your health and lifestyle are optimal for this type of cleanse but should be organized by a nutritionist or health-care professional. 

Me: What else did you notice?

Mike: I slept way better during my cleanse.  I lost 20lbs and gained back 5, so overall I lost 15 lbs.  I had less highs and lows and felt a lot less jumpy.  I also noticed a modest level of mental clarity. 

Me:  Tell me about your diet now.

Mike: I am more back to normal but I drink a lot more healthy juice and smoothies.  Often, I’ll juice cleanse after the weekend especially when I didn’t eat very healthy.  A Monday morning juice cleanse weekly. 


I’d like to thank Mike Miller for sharing his experience with the Jusu community.  Mike is a very busy, focused career man and wants to be around a long time for his wife and children.  When he noticed his health declining he took it into his own hands and states that his body reacted in a very positive way.  Congratulations Mike for hitting all the goals that you set out to hit and living out Jusu Bar’s mission of inspiring health and energizing lives. 

I do not recommend cleansing for longer than 7 days unless you’ve talked to a health care professional or your doctor.  Everyone’s needs are different and 28 –day programs should be customized to meet those differences.   

Questions, concerns, queries, conundrums?  Please don’t hesitate to email me at kells@jusubar.com

Kathi Ells
Holistic Nutritionist

The Skinny on Fats

When I was a teenager, low fat diets were the rage if you wanted to be healthy and/or lose weight.  If it had fat in it, it was to be avoided like the plague.  Back then (the 80’s to be exact) it didn’t matter what type of fat you ate. It was ALL was considered bad.  Avocados, olive oil, fatty fish, nuts etc. were not for you if you wanted to shed unwanted pounds.  The only things I would buy had to say ‘Low Fat’ or ‘Fat Free’ to be considered for my healthy diet. 

We now know that some fats are excellent for us and some fats are very bad for us.  In order to live a healthy, energetic life, good fats are not only important but we can’t live without them. 

Types of Fat                                               

1.     Monounsaturated fats
2.     Polyunsaturated fats (Omega fats)
3.     Saturated fats
4.     Tran-fatty acids

 

The Good Guys

Basically, the good fats are UNSATURATED fats.  These include MONOUNSATURATED and POLYUNSATURATED fats. The difference between poly and mono unsaturated fats is their chemical makeup.  Poly means ‘many’ chemical bonds and mono means ‘one’ chemical bond. monounsaturated fats are liquid at room temperature and solid when chilled, whereas polyunsaturated fats are liquid at room temperature and when chilled. 

Monounsaturated Fats - Should be eaten daily.

Examples of foods that contain monounsaturated fats

·      avocados
·      olives
·      olive oil
·      canola oil
·      sunflower oil
·      seeds
·      most nuts
·      most nut butters
·      fish (halibut, sablefish, mackerel)

Benefits of monounsaturated fat

·      raises good HDL & lowers LDL
·      decreases risk for breast cancer
·      reduces risk of heart disease & stroke
·      aids in weight loss
·      ease pain & stiffness in arthritis
·      reduce belly fat
·      helps control blood sugar

Polyunsaturated Fats (Known as OMEGA fats) - Aim to eat fish 3times/week and plant based polys often.

Examples of Polyunsaturated fats.

·      fatty fish (salmon, mackerel, tuna, herring, trout, sardines)
·      sunflower oil
·      corn oil
·      flax seed oil
·      soybean oil
·      walnuts

Benefits of Polyunsaturated fats / Omega fats

·      cholesterol - raises good HDL and lowers LDL
·      anti-inflammatory
·      reduces risk of diabetes
·      lowers risk of heart disease and stroke
·      lowers blood pressure
·      combats depression
·      helps with ADHD

The Middle-of-the-Road Guys

Saturated fats used to get a bad rap, but today it’s more controversial and depends on who you talk to.  It was once said that saturated fats caused high cholesterol, clogged arteries & led to heart disease.  Recent research says there is no link. The American Heart Association recommends consuming plant-based saturated fats in moderation and animal-based saturated fats sparingly or avoided.  Avoid saturated fats if they are combined with high sugar items. 

Saturated fats are carbon atoms saturated with hydrogen atoms and are solid at room temperature. 

Saturated Fats

Should be eaten in moderation or sparingly.

Examples of foods that contain saturated fats

·      fatty beef, pork, lamb, processed meats, chicken skin
·      whole cow’s milk
·      cream
·      butter & lard
·      cheese
·      ice cream
·      palm oil
·      coconut
·      coconut oil/butter
·      some nuts

 
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Benefits of Saturated Fats

·      cholesterol - raises good HDL and lowers LDL
·      cardiovascular health
·      lowers risk of heart disease and stroke
·      increased bone health
·      increased brain health
·      increased immunity

 

The Bad Guys

The worst fats, that should be totally avoided, are TRANS fats.  Trans fats include anything with ‘Partially-Hydrogenated Oil’ in it.  Trans fats are manufactured by adding hydrogen bonds to oils to extend the shelf life. Trans fats are cheap and add flavour to food.

Trans Fats (Should be avoided all together)

Examples of Trans Fats

·      processed foods
·      margarine
·      chips, cheezies, crackers
·      pastries, cakes, cookies, doughnuts
·      soda pop
·      most microwave popcorn
·      fried fast foods

Adverse Health effects of Trans Fats

·      raises LDL and lowers good HDL
·      raise cholesterol
·      increases risk of heart disease and stroke
·      increases risk of developing type 2 Diabetes

So now we have an overall scope of the good, the bad and the ugly fats.  Remember that healthy fats should make up approximately 20-30% of your calories per day and are essential for superior health. So based on a 2000 calorie day, you should consume approximately 50 grams of healthy fats (polyunsaturated and monounsaturated fat). Trans fats should make up ZERO% of your calories per day. 

Questions, comments, concerns, queries, conundrums?  Don’t hesitate to ask. 

Yours in health,

Kathi Ells
Holistic Nutritionist


Sources
American Heart Association http://www.americanheart.org
Harvard Health Publication: Harvard Medical School
Livestrong: Andrea Johnson 2015
Mayo Clinic: Healthy Lifestyle/Nutrition & Healthy Eating

Back Pain? Joint Pain? Let's take a look at your diet.

It may be an obvious statement to some, but there may be a few of you out there scratching your head.  What the heck does what you put in your mouth, have to do with how your back feels?  EVERYTHING!  Some of you may believe that spine and joint pain is solely part of aging or heredity.  Not true. 

I have been teaching in the fitness industry for over 3 decades. Two of my passions are Pilates and spin (group indoor cycling classes).  Both keep you strong and fit and help ease joint and back pain.  My Pilates students often hear me say, “You’re only as old as your spine”.  Of course I promote and teach specific movement and exercise for spine health, but something else I encourage that is surprising to some, is a healthy diet involving a few key guidelines to move towards a pain-free body. 

In a typical Pilates class, I teach very specific movement and stabilization exercises to meet your body where it’s at, with the goal being improved posture, alignment, power and for many, decreased pain.  Poor alignment and posture usually occur over time and are the result of repetitive positions and movements that are not uniform.  This wreaks havoc creating an imbalance in muscle length and strength and inferior alignment leading to an inefficient muscular and skeletal system. With proper movement strategies to keep your body flexible and strong you can keep your posture in check, which adds power to your core and your limbs AND may keep you out of pain.  Unfortunately, you can do this type of exercise until the cows come home but if you are eating the wrong foods, you will continue to experience pain.   

Here are a few do and don’t diet suggestions (and a few non-diet suggestions) that will move you closer to a pain-free body.

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1.     Avoid refined sugar!  Refined sugar is highly addictive.  Keep in mind that the less you eat, the less you crave. If you have back pain or swelling, omitting sugar will change your world. Sugar releases chemicals in your system that cause inflammation. This can then lead to pain and stiffness. Surprisingly, you may feel pain as soon as 20 minutes after ingestion of refined sugar. Dr. Jeffrey A. Morrison, award-winning physician, nutritionist, and author of “Cleanse Your Body, Clear Your Mind” says “…people who have inflammation in their bodies are more susceptible to prematurely develop worn-down joints.”

(Harvard research, American Journal of Clinical Nutrition). 

 

2.     DO eat foods high in antioxidants. Top choices for joint and spine pain: pineapple, turmeric, papaya, strawberries, blueberries, cherries, ginger, apples, oranges, olive oil, green leafy vegetables, nuts & fatty fish.  These foods will reduce inflammation, joint pain & swelling.  They will also help with circulation and therefore oxygenation. (Harvard Health Publication, Memoria Sloan Kettering Cancer Center)

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3.     Avoid foods that are high in gluten & refined carbohydrates like pasta, breads, muffins etc.  These can cause inflammation and are best eaten in moderation or avoided all together.  (Scientific American, Arthritis Foundation)

4.     Try to cut down on foods cooked at high temperature (grilled, broiled and fried).  Foods cooked at high temperature (often meats, fish & eggs) create specific toxic chemicals.  High levels of these toxins lead to swelling and can add to back pain, joint pain and arthritis.  Steaming, stewing, braising in liquid or simmering in a sauce will lower levels of these toxins.  (Mount Sinai School of Medicine)

5.     DO detoxify your system periodically.  Cleansing or detoxifying is a way to rid your body of harmful waste.  “Detoxifying might be critical for you to get healthy and feel good again,” Says Dr. Mark Hyman, American physician, founder and medical director of the Ultra Wellness Center.  Many of my clients in the past have felt relief from back pain after only one day of juice cleansing.  It’s worth trying an organic juice cleanse for 1-5 days or a clean eating detoxification for up to 30 days. 

6.     DO try omitting ‘nightshade’ vegetables such as tomatoes, potatoes, peppers & eggplant.  Research suggests that up to 90 percent of individuals who suffer from any form of pain or discomfort in the body are sensitive to nightshades (Dr. Norman Childers of Rutgers University).

I would recommend cutting these out for 30 days to assess whether nightshade vegetables effect your pain level.

7.     Avoid ‘processed food’ and ‘trans fats’.  Avoid fast foods, fried foods, processed snack foods, donuts, crackers, most margarines, etc. Check out labels and run for the hills if you see ‘partially hydrogenated oils’ on the label.

8.     DO eat 100% organic:  The more toxins you consume (those found in non-organic foods) the higher chance of cellular inflammation which can lead to spine & joint pain. Ouch! Not only is 100% organic food higher in nutritional value - it’s tastier as well. 

9.  DO drink water:  Adequate hydration helps with removing toxins from your body.

Non-diet ways to decrease spine pain

1.     DO exercise regularly.  Cardiovascular exercise is great for circulation which oxygenates your cells. Sweating helps to release toxins and exercises like Pilates and yoga help with alignment and building strength and power. Impact, strengthening and stretching exercises are also important for bone density. 

2.     DO meditate & relax.  “Meditation provides lasting pain relief, promotes healing, creates better health and relieves stress, which is the major cause of many ailments including back pain,” says the Brainwave Research Institute of London.

Long story short, the food you eat may be adding to your spine or joint pain. If your goal is a pain-free body, it is important to eat a healthy diet high in antioxidants and low in inflammatory foods and move your body to assist with circulation, detoxification, strength and alignment. 

Like I always say though, don’t believe anything I say.  Try these things and see if they help with your pain level.  I’d love to hear if you notice any difference.

Questions, comments, concerns, queries, conundrums?  Don’t hesitate to ask.  info@kathiells.com

Yours in health & vitality,

Kathi Ells
Holistic Nutritionist

Bye Hanger, Hello Smoothie Bowls

HANGRY = HUNGRY + ANGRY. 

Studies have shown that “hanger” is a real concept. 

HOW IT WORKS: Your brain is a hungry little guy. In fact, about 20 percent of your caloric intake goes toward feeding it! Aggressive impulses and angry feelings require energy in order for your brain to control them.  This energy is provided in part by glucose.  When your blood glucose drops (if you haven’t eaten for a while or you aren’t eating foods that sustain you) the big boss in your head has to prioritize functions to spend energy on.  Emotional self-control is not at the top of that list. (Thank goodness! Imagine if you got a little hungry and suddenly your heart stopped pumping.)  

Thus, irritability ensues. 

Wanna stop the hanger before it even gets a chance to rear its ugly head?  

GREAT, you’re in the right place! 

There are a number of snack foods that’ll help curb your hanger, but smoothie bowls are my personal fave. They keep me full and happy longer than a regular smoothie and  I can use my creativity to make them as beautiful and colourful as I want! Eating pretty, delicious food makes me happy. 

Smoothie bowls are also the bomb.com because you can make them whatever flava flave you want.  Citrusy and green, sweet and tart with berries, thick and nut-buttery, decadent and chocolatey; or a mixture! Artist’s choice.  

Last weekend I whipped up this green bowl, and it was FAB.  The secret is to add healthy fats, fibre & protein to keep you full longer and keep the hanger monster under the bed where it belongs.  

OSCAR THE NOT-SO-GROUCHY GROUCH BOWL (get it, cus he’s green???) 

Chia Pudding Topping: 

- ½ cup coconut milk
- 1/8 cup chia seeds 

Stir chia seeds and coconut milk together in a small bowl. Cover and let sit at least 2 hours.  I like to throw mine together before bed, this way it's ready for morning.  

Smoothie Ingredients: 

- ¾ cup almond mylk / other plant mylk
- Juice of ¼ lemon
- 3 large handfuls of spinach
- 1 handful of frozen raspberries
- 1 handful of fresh or frozen mango
- ¼ ripe avocado
- 1 frozen banana
- 1 rough tbsp. cashew butter
- Pinch of sea salt 

Blend smoothie ingredients in a high-speed blender until dreamy & creamy, then add a dollop of chia pudding, and whatever other toppings your pretty little heart desires. 

I topped mine with: 

- Coconut Ribbons (unsweetened, for added fibre and vitamin e) 
- Mango chunks (B vitamins and beta-carotene – great for eye health) 
- Strawberries (an extra anti-oxidant boost for fighting disease) 
- Dried dragonfruit (to make it look pretty)

This hearty bowl is sure to keep you energized and make you a happy camper until you sit down to your next meal.   

P.S. If you don’t have time to whip up one of these batches of goodness at home, you can always stop by JUSU bar and grab my personal fave, the Berry Insane Bowl. ;) It sure beats that muffin and coffee you would have grabbed otherwise.  Make it your own and ask us about extra yummy toppings! 

By Aislinn O’Neill

Top Reasons to Cleanse

Juice cleansing is more popular now than ever and there’s good reason for this.  Dietary theories come and go but juicing for health purposes has been around for thousands of years.  Some of the first evidence of juicing comes from 150 BC where produce was pounded and mashed to extract small amounts of juice for healing purposes (and of course it was all organic back then). Juicing is not a new ‘fad’ or ‘hip’ theory.  It is simply an efficient and powerful way to deliver concentrated nutrition into your system.

A juice cleanse is a period of time, usually 1, 2 or 3 days, where you consume only fresh, raw plant foods in the form of juice.   Cold-pressed juice is considered the highest quality juice because of the slow compression process. I’m sure that 2000 years ago it may have been an even slower process of smashing and mashing.  Most home juicers are very efficient but considered sub-par to cold-pressed as far as the nutritional benefits.  If you choose to juice at home be sure to consume your juice within one hour because centrifugal and mastication-type juicers heat the nectar mildly which compromises the cellular structure of the enzymes within the juice. When home juicing becomes a hassle, pick your juice up from a 100% organic, cold-pressed juice bar.  

A Message from Mother Nature

PLEASE only use 100% organic and raw produce for your juice cleanses.  When you juice non-organic produce you are putting concentrated chemicals into your beautiful body.  Yuck! This is exactly the toxins you are trying to flush out.

So, why a juice cleanse?  Our top reasons: 

1. Your Body Needs a Break
The digestion of food takes up more energy than you may think.  Consuming only organic, cold-pressed juice gives your digestive system an opportunity to rest from the work you put it through daily.  This gives your body more energy for healing, eliminating toxins and restoring cells.  You are setting your system up to recharge itself.

2. Pump It Up
Your immunity that is.  Now that the obstacles of digestion are gone the powerful nutrition from vitamins, minerals, phytochemicals and antioxidants are efficiently absorbed into your cells.  According to Dr. Joel Fuhrman author of The Super Immunity Diet, “Juicing can help with headaches, elevated cholesterol, high blood pressure, asthma, heart disease, colitis, lupis, autoimmune disease (like arthritis, digestive problems and skin conditions) and help unleash the natural healing power of the body”.  Pump up your immunity and take your health into your own hands.

3. Let It Go
Juice cleansing will help rid your body of heavy metals and toxins.  ‘When you eliminate toxins from your system, your entire body feels better and reacts both internally and externally’, says New York-based registered dietitian, Stephanie Middleberg.  Even if you eat impeccably you still absorb toxins from the air, skin products, cleaning products, fabrics, plastics, etc. Flooding your cells with organic nutrition will move these from your body leaving it detoxified and restored

4. Settle Down
One of the best things about juice cleansing is the oxygenation from chlorophyll which improves circulation and therefore helps settle down inflammation. Inflammation can present as physical pain but it will often be silent within your cells and lead to a multitude of health problems.  Inflammation, which is damage to your cells and arterial walls, can be caused by physical injury, poor dietary habits, sedentary lifestyle, pollutants, infections and/or toxin build-up. A juice cleanse is a great way to start healing your body of inflammation and send you on the road to recovery.

5. Somebody Stop Me!
Yahoo!!! Probably the most common reason people choose to cleanse is more physical ENERGY!!! Juicing is all about efficiency. Nutrients are efficiently delivered to your cells supporting your metabolism and increasing your physical stamina. Juice cleansing will also keep you properly hydrated.  Without food slowing you down and with juice adding nutrient-based hydration, your energy level will get a big, bold, boost

6. I Can See Clearly Now   
Often people don’t know they are mentally foggy until they have mental clarity.  The feeling of crystal clear thought and the ability solve problems in a calm, centered manner without distraction is very common feedback. Because you are absorbing high levels of nutrition, your system is stimulated and oxygenated and this leads to calm energy, improved focus and the ability to relax without feeling sluggish.

7. Lighten Up
Juice cleansing is a great way to jumpstart a healthy eating regime with a weight loss goal in mind or if you just want to feel lighter. Negative cravings are often eased and the desire to eat healthy food is increased.  Joe Cross, creator of “Sick Fat & Nearly Dead” and author of “Juice It, To Lose It: Lose Weight & Feel Great” lost over 100 pounds, went off several medications and healed a rare autoimmune disease. His life changed dramatically and he is now a wellness advocate who shares his message about the powerful benefits of juice cleansing to the masses.  Joe’s story is not unique. 

8. A Happy, Juicy Life
Drinking healthy, raw juice helps regulate and balance blood sugar and as a result, elevates mood.  You may experience euphoric feelings and deep contentment that helps in every area of your life. Clair Georgiou, Naturopath, B.HSc ND explains, “My juicing clients actually experience greater contentment and happiness…reducing moodiness and energy crashes”.  Need to turn that frown upside down?  Add a few juices to your day or try a 1, 2 or 3-day juice cleanse. 

9. The Simple Truth
So we now know there are many reasons to cleanse with juice.  A few more not mentioned thus far include better skin, better elimination, improved sleep, higher libido and the list goes on.  The simple truth is, juicing makes you healthier and adds quality to your life.  Boom! 

My advice…don’t believe everything you read, try it for yourself.  Take your health to the next level and see how your body responds to an organic juice cleanse. 

Note: Before starting any cleanse, make sure to consult your physician, especially if you have a medical condition like diabetes. Also, don’t participate if you’re pregnant or nursing. Juice cleanses are also not a substitute for medical diagnoses or treatment.

Questions, comments, concerns, queries, conundrums?  Don’t hesitate to ask. 

Yours in health,

Kathi Ells
JUSU Holistic Nutritionist

 

Make your own almond mylk

Make Your Own Almond Milk

The amazing weather had us feeling extra fresh this week & we wanted to bring that freshness to your fridge! Next time you are at the grocery store instead of reaching for your standard supply of almond milk pick up a bag of fresh almonds to make your own. 

Making something yourself is the best way to know what you're putting in your body. Often times so many things are added to store bought almond milks. Trust us, you will be able to taste the difference after you make your own and never go back!

Almond milk is the perfect substitute for milk. It's a great source of healthy fats, which can contribute to everything from mood balance to good skin and stronger immune systems. Not to mention almonds are high in Vitamin D and antioxidants, something we can all use more of, especially in North America. 



Here is what you need: 

- 1.5 cups almonds (soaked overnight)
- 4 cups filtered water

Instructions:

- Drain and rinse the almonds
- Put in blender & add water
- Blend on high for about a minute or until very smooth
- Option to add vanilla in this stage if you want a sweeter milk!
(our nutritionist likes to keep it plain so it can be used in anything)
- Once blended, pour into nut mylk bag (AKA cheese cloth or sprouting bag) over a bowl  Squeeze until all the liquid is in the bowl
- Depending on the gradient of your bag, you may want to strain it after
- Put it mason jar (or something that seals) and store in fridge for up to 1 week!

Enjoy! 

Variations to traditional almond milk: 

Maca Vanilla Almond Mylk:

2 cups homemade almond mylk
1/4 tsp vanilla powder
1/2 tsp maca powder
maple syrup to taste (optional if you like sweet)

Blend until maca has dissolved.
Maca is an awesome antioxidant, to help keep your cells from rusting! Maca is an excellent energizer, mood stabilizer and libido enhancer ;) perfect for Valentine's day!

Recipe & Instructions by Maggie Archibald
Photos by Shelby Stewart

Bio-Uniqueness

When I first became interested in nutrition, in my late teens, I read every diet book I could get my hands onto.  I had a huge fear of gaining weight and wanted to know exactly how to eat to keep a lean body.  I now realize that my obsessive interest was actually not in nutrition but more on body image and my ego-fueled drive to be slim.  The more I read about health and nutrition the more confused yet obsessed I became and the more it consumed my life.  At that point, full blown eating disorder and all, I would try something new weekly.  I know I am not alone in this and my story is actually quite common for teenagers in the 80’s & 90’s.  Nutrition can be extremely confusing.  I know so much more about my body and how it reacts to what I feed it now. A big realization that took me decades to figure out is there is not one ‘cookie-cutter’ method that will work for everyone on the planet.  My goal in writing this post is to level the playing field for all dietary theories and to explain why Jusu Bar is taking a specific stance on our menu offerings. 

Dietary Theories

If you read a well written book about veganism (eating entirely plant-based foods), the benefits of a vegan diet and the environmental impact of a vegan planet, you may feel inspired to become a vegan and adopt an entirely plant-based way of life.  There is research that backs up this healthy habit and the physical benefits it brings.  There are environmental benefits to eating vegan and, if done properly, it can help you live your life in optimal health.  In a perfect world all our vegan meals would be combined properly to include our daily recommended nutrition.

On the flip side, if you read a well-written book on the Paleo diet (eating animal products and plant-based foods) & the benefits of a Paleo diet you may also feel inspired to adopt a Paleo way of life.  There is also a lot of research to back up this way of eating, the physical benefits it brings and it can help you live your life in optimal health.  If done in an organic way there is also argument for environmental benefits of organic farming over factory farming. 

To confuse you even more there is also well-written books, with research to back them, on many other dietary theories like the following:

·      Pescatarian Diet
·      Eating for Your Blood Type Diet
·      Low Carb diets
·      Raw food diets
·      Mediterranean diet
·      Glycemic Index diet
·      Macrobiotic diet
·      Personality type diet
·      South Beach diet
·      Weight Watchers diet
·      The Zone diet

(…and my son’s, teenage-boy diet the “Dessert-atarian Diet”. This is where you eat vegetarian most of the time but also eat dessert every day.  No books or research to back this one up though.)

The list of dietary theories goes on and on to include hundreds, if not thousands of more dietary theories.

You eat THAT?  I don’t want to be your friend!!!

What I understand now, that I didn’t understand in my younger years, is that all of these are just ‘theories’.  Theories are basically ideas based on experience and/or research that help to explain specific principles.  The fact that there are SO many theories around nutrition makes it challenging to know what’s right. 

It’s also very interesting to me that not only can people get very passionate around food choices but very judgmental as well.  I’ve seen friendships challenged over dietary choices and I’ve had customers say they won’t shop at our stores if we serve certain products. I sometimes find myself slightly uncomfortable when people ask me what dietary theory I live by.  What I would like to propose is that we do our own due diligence and a lot of trial and error to find out what works for our own body AND save judgement of others who do not adopt our choices. 

Bio Uniqueness
As a company we believe in bio-uniqueness. Everyone is unique in their anatomy, body composition, metabolism, ethnicity, genetics, activity level etc., etc.  Because of this, different dietary theories will appeal to and benefit different people.

Jusu Bar strives to serve ALL and we certainly do not want to pigeon-hole ourselves into any one particular theory. We do however have an opinion that has little base for disagreement and hopefully judgement. Jusu Bar promotes eating a diet that is 80% plant-based and 20% from whatever theory makes sense to you and your bio-uniqueness. Sometimes this 20% is not obvious and may require some investigation.  An 80% plant-based diet may also require further explanation for some, which I will do in a later blog post. What we promote is a well-rounded organic diet choosing mostly foods that grow from a seed.  

Of course we want to serve the ‘already healthy’ crowd that understands nutrition but our ultimate goal is to appeal to the ‘fast-food’ demographic to show that nourishing food CAN be delicious and fast. We want to convert! We want to steer this crowd away from fast, processed, carcinogenic food industry to healthy, life-giving food. If we can help this demographic eat well the rest is easy. People feel the benefits of a nutritious diet within days. More energy, mental clarity, less pain, better sleep… and the list goes on and on.  We strive to create a menu that is not only geared to the ‘already converted’ but also to the ‘just-testing-it-out’ and sometimes this brings judgement.  By adding a very small percentage of our offerings to include animal products we can appeal to hundreds of dietary theories.  We realize that this decision may bring criticism but please be assured most of our menu is still vegan, raw, plant based food, juice, smoothies and snacks. Our entire menu is, and will always be, organic.  We want to empower people to eat well without discrimination or judgement. 

In Conclusion
If you have an abundance of calm energy, sleep well, in good spirits, have healthy skin, at your ideal body weight, have a clear mind and generally feel fantastic from top to tail then keep on doing what you’re doing.  If you are tired, sick, in pain, don’t sleep well, depressed, overweight or lethargic then maybe your diet needs a tune up. 

If you’re unclear on how to eat for optimal vitality, book an appointment with me to get your road map to a healthy life. 

I love it when people are passionate about health and nutrition.  It is important to remember that research, trends and theories change throughout the years and what’s ‘in’ now may later be questioned.  

Questions, comments, concerns, queries, conundrums?  Don’t hesitate to ask. 

Yours in health & vitality,

Kathi Ells
Holistic Nutritionist
Inspiring Health. Energizing Lives!

Spring Swap - Yam Toast

 
 

This spring we want to help you make some easy lifestyle changes which have a big impact. Sometimes we get in the habit of buying the same things over and over, forget the importance of variety, and therefore miss out on nutrient diversity which is the key to a well-balanced diet. Bread is a staple in many people’s lives. Some of it is super nutrient dense while some of it is not. We love bread and absolutely don’t think cutting it out cold turkey is something that you should do (unless of course you always feel like garbage after eating it), however, maybe consider occasionally swapping your morning toast for a couple slices of fully loaded toasted yams/sweet potatoes and seeing how you feel. Yam toast is a fun and cost-effective way to ensure you are getting mega nutrients, and is perfect for breakfast, lunch or dinner!

Why yams & sweet potatoes are awesome:

 

Okay, first of all, we need to clarify that yams and sweet potatoes are two different vegetables, though they look very similar! There are also different varieties of these two starchy veggies, however, all share a similar flavour profile that is starchy and slightly sweet making them perfect for your toast creations. We encourage you to mix it up and grab a few different varieties when you’re shopping - For this recipe we used a sweet potato and a yam.

Yams and sweet potatoes are very high in fibre and packed with nutrients. They are full of antioxidants, and vitamins C, A, B3, B5, B6, potassium, manganese, and copper.

Adding these starchy veggies into your life is sure to keep you glowing from the inside out!!


How to make yam toast:

  1. Cut your yam lengthwise into medium-thick slices.

  2. Toss the slices onto a baking sheet with a fat of your choice (coconut oil or ghee are best as they have a high smoke point).

  3. Roast the slices at 425F for approximately 40 minutes, flipping them once after the first 20.

  4. We suggest you make a bunch of slices and store them in the fridge for later. They are easy to throw in the toaster or frying pan for whenever heart desires.

  5. Add your toppings…. We teamed up with Mia Shettler (@the_wellth) and created some killer yam toast topper recipes to try!


Roasted Bananas + Walnut Lucuma Butter

What you will need:

1 Banana
Walnut Lucuma Butter (recipe here)
1 Tbsp Bee Pollen
Sea Salt

What to do:

  1. Slice your banana(S) length-wise and roast in the oven at 425F for 20 minutes, flipping once after 10 minutes. Throw them on the pan with your yams to be extra efficient!
  2. Spread a generous amount of nut butter on your freshly toasted yam slice(s) and top with the roasted bananas - We chose mash ours!
  3. Sprinkle with bee pollen and sea salt.

Crunchy Peanut Butter + Blueberry Chia Seed Jam

You will need:
1 Cup Blueberries
2 Tbsp Chia Seeds
1 Tbsp Lemon Juice
2 Tbsp Pure Maple Syrup

Crunchy Peanut Butter

What to do:

  1. Add berries to a small saucepan. Over medium-low heat, stir the berries until they start to breakdown. Stir frequently, approximately 5-7 min.
  2. Remove from heat & use a fork to mash the berry mixture until you achieve the desired texture.

  3. Stir in the fresh lemon juice & pure maple syrup.

  4. Add chia seeds & stir until well combined. Allow jam to thicken & transfer to a glass storage container or mason jar (you can store it in the fridge for 10-12 days).

  5. Spread a generous amount of peanut butter and freshly made jam on your toasted yam slice(s) and sprinkle with chia seeds.

Basic Roots Cashew Nut Cheese, Pea Shoots + Edible Flowers

What you will need

Basic Roots Cashew Nut Cheese
Pea Shoots
Edible Flowers
Sea Salt

What to do:

  1. Grab some Basic Roots cashew nut cheese - For our recipe, we used the pink peppercorn flavour! You can find Basic Roots products at Amaranth, and Community.

  2. Whip the nut cheese with a fork to get all the great spices sprinkled on top mixed in.

  3. Spread a generous amount on your freshly toasted yam slice(s).

  4. Top with pea shoots, edible flowers, and sea salt


Avo-Collagen Mash, Chilli Peppers + Cumin

We love avocado and we love collagen, so this was bound to happen….

You will need:

½ Avocado
1 Scoop Collagen Peptides
1 Tbsp Lemon Juice
1 Tsp Dried Chili Pepper Flakes
1 Tsp Cumin
Sea Salt

  1. Mash collagen, avocado, lemon juice and a pinch of sea salt together
  2. Spread a generous amount of the avo-collagen on your toasted yam slice(s)

  3. Sprinkle with the chilli pepper flakes

  4. There’s lots of protein in the collagen however, we recommend adding an egg to the top of the mash for an extra kick of protein, and even more healthy fats!

We hope these toppings inspire you to make your own creations!
- Jamie & Mia

Yam Recipe & Photography by Jamie Owen
Topping Recipes by Mia Shettler (@the_wellth)

Green is the new black

Want a healthy body?  Load up on your dark, leafy greens. In the world of nutrition, there are very few topics that most experts will agree on but this is one of them.  There are many ways to get more greens into your diet and no matter where you’re starting from, adding more greens is a good thing. 

It’s Not Easy Being Green – Kermit the Frog

Green veggies are more often than not either lacking or completely missing in our standard diets.   When you are addicted to sugar, salt or unhealthy fats you don’t crave healthy green foods.  Your taste buds send pleasure signals to your brain when the right combination of sugar, salt and fat are present.  The food industry spends millions on getting the perfect combination of toxic, carcinogenic substances so we not only want to eat more, to the point of overeating, but we crave it later.  These negative, false cravings are when unhealthy ‘food’ creates chemical reaction in your body so that your body needs it to feel ‘better’.  Your brain, the pleasure points and toxic physical reactions cause these cravings.  Your organs, blood, muscles, joints, tendons, ligaments & systems do not NEED added sugar, added salt or unhealthy fats…ever!  The only way to be at optimal health is to get to a point where your body naturally CRAVES healthy food, mostly plants. 

How do you get from junk-food-addicted to optimal health?  One leafy green at a time.  

The more you add, the more you crave.  Every few days add ½ cup more until you are consuming 4-6 cups. This amount may seem daunting at first but see “It’s SO Hard. Wah!!!” below and you’ll be surprised how easy it is and more importantly, how fantastic you feel.  You may also be surprised to feel your negative cravings dissipate.  It’s win, win all round.  Yay green!!!

By adding dark, leafy greens into your diet you are accomplishing a lot. 

Eating more greens:

·      will naturally cleanse your blood and respiratory system.
·      help alkalize your system which will neutralize acidity and create superior health.
·      filters out toxins, creating a healthier system.
·      helps with elimination because they are high in fiber and chlorophyll.
·      improves circulation.
·      improves your immune system.
·      keeps your bones healthy.
·      can prevent heart disease, diabetes and cancer.
·      will provide your body with vitamins, minerals (iron, calcium) and antioxidants.
·      assists in weight loss.
·      lowers cholesterol.
·      combats inflammation.
·      helps improve eye health.
·      will give you more physical energy!

Choose from the following list for the ultimate nutrient blast

Kale, collards, turnip greens, Swiss chard (in moderation), spinach, micro greens, sprouts, mustard greens, beet greens (in moderation), broccoli, rapini (broccoli rabe), arugula, romaine (red and green), parsley, cabbage, Bok choy, watercress, mint.

It’s also best to switch it up regularly and ALWAYS choose 100% ORGANIC.

 

“…people tend to pass you over ‘cause you’re not standing out like flashy sparkles in the water or stars in the sky” Kermit the Frog.

 

In all honesty, I get it.  It can be challenging if you have a busy life, travelling or eat out a lot.  Try some of the following ways to slide more greens into your life:

Smoothies

Smoothies & shakes are a great way to hide a LOT of powerful greens.  Try spinach, micro greens, arugula, kale, mint, sprouts or a combination. 

Or try my go-to favourite that has withheld the test of picky children and teenagers.

·      1 packed cup of spinach (I will often add more than one cup)
·      1 Cup frozen blueberries (or strawberries, raspberries or a combination of all)
·       ½ banana
·      ¾ cup almond or cashew milk (add more or less to appeal to your ideal consistency)
·      1 Medjool date
·      1 TBS each ground flax seeds, chia seeds & hemp hearts.
·      If you want to add, try a tablespoon of almond butter or your favourite protein powder. 

Blend and enjoy!

Salads & Salad Wraps

Salads, of course are a great way to get raw greens.  The most delicious salads include fresh, green herbs for extra flavour.  Try adding fresh mint, basil, cilantro, dill &/or parsley to your spinach, arugula, romaine, micro greens and/or sprout salad.  With a variety of flavourful herbs, you won’t need a thick, unhealthy, toxic dressing.  Try a little bit of olive oil and a sprinkle of Himalayan Sea Salt for a delicious, nutritious salad. Also, try using your greens (romaine, lettuce, cabbage) instead of a pita or tortilla shell wrap.  Load it with your favourite fillings and enjoy. 

Hot Bowls

Cooking a chilli, stir-fry, stew or jambalaya?  Try cutting up some leafy greens like kale, spinach, arugula, micro greens, sprouts, collards, turnip greens etc. and load your stew on top.  The heat from your creation will wilt your greens perfectly and add to the nutritional quality of your meal. 

Breakfast

Remember greens aren’t just for lunch and supper.  Add greens to your breakfast omelet or wrap or, live on the edge, and try a salad for your morning meal.  Start your day fully fueled with vitamins, minerals and antioxidants for ultimate energy.

Pesto, Hummus, Sauces & Spreads

Throw in an handful of spinach the next time you make hummus, pesto or guacamole.  The taste won’t change but the colour will and so will the nutritional load.  High nutrition, little effort!

Juice It

Juicing leafy greens is an extremely efficient way to bombard your cells with nutrition.  The most nutritious way to drink juice is Cold Pressed.  If you don’t have access to a cold pressed juicer or a cold pressed juice bar in your area, then a home juicer is a close second.  Try juicing spinach and kale with vegetables with a higher water content like cucumber or celery.   Add some green herbs like mint or basil, lemon, ginger and a piece of apple for a little sweetness.  Try your own concoctions to suit your palate but remember to drink your greens!  ONLY juice 100% organic produce.  Juicing produce that is not organic is like drinking concentrated chemicals. Yuck!

“I am green and it’ll do fine, it’s beautiful! And I think it’s what I want to be.” Kermit the Frog. 

Feeling Green?

Take the two-week Green Challenge. Eat a minimum of 4 servings of leafy greens a day for two weeks and notice what happens to your energy, your mental clarity and your overall vitality.  I dare you! Please let me know how you feel. 

Greens are like fresh air… you will live longer if you consume them (daily). 

Leafy greens are simply the BEST food you can eat to improve your health.  Boom!

Questions, comments, concerns, queries, conundrums? Please don’t hesitate to ask.

Kathi Ells – Holistic Nutritionist
Inspiring health, energizing lives!

kells@jusubar.com

 

Charcoal (Hangover) Pancakes

Why you should make these:
The only thing better than pancakes are black pancakes. These are best enjoyed after a night of maybe one too many drinks. The Activated Charcoal is a very efficient detox, as it goes through the body and absorbs toxins and heavy metals.

INGREDIENTS:

1.5 cups Whole Wheat Flour
2.5 tsp Baking Powder
2 tbsp. Coconut Sugar
3.5 tbsp. Coconut Oil (Melted)
2 tsp Activated Charcoal
1 Cup Almond Milk (or other milk of your choice)
1 Flax Egg

How To Flax/Chia Egg:

1. Blend Flax/Chia Seeds in a blender
2. Combine 1 tbsp. Flax with 3 tbsp. Water
3. Place in fridge for about 15 minutes

These are great and can be substituted for a real egg!

For the love of Tumeric

Oh turmeric, how do I love thee?  Let me count the ways (quite literally).

I have always prescribed turmeric to clients as an immune booster, a fantastic anti-inflammatory and a spice very high in anti-oxidants.  After digging deeper into this lovely little root (pun intended) I’m in awe of its power and capabilities. 

Most of you may know turmeric as a delicious spice found in South Asian and Middle Eastern dishes. Turmeric is also used to colour food, fabric and skin and has many medicinal benefits.  Belonging to the ginger family, turmeric has been popular in some countries dating as far back as 2,000 B.C.  To date, close to 10,000 clinical and medical studies have been conducted on the benefits of turmeric & specifically ‘curcumin’. Curcumin is the phytochemical in turmeric and is the most important medicinal compound found in this spice.

Experts say that Turmeric is one of the most effective nutritional supplements on the planet making it a super, super-food.  I have listed several proven health benefits & uses for turmeric below.  Some of them may surprise you.    

HEALTH BENEFITS

1.     Acne: prevents and improves (topically and ingested)   - Biofactors Journal

2.     Alzheimer’s Disease: prevents and improves Ringman et al.; Annals of Indian Academy of Neurology

3.     Anti-Aging: prevents and improves (topically and ingested) - BioMed Central & Current Pharmaceutical Design; Nirmala et al

4.     Anti-Depressant: prevents and improves - Scientific World Journal; Sanmukhani et al., 2013; Psychopharmaocolgy

5.     Anti-Inflammatory: prevents and improves (topically & ingested) - National Center for Biotechnology Information; Departments of Genetics and Complex Diseases and Nutrition

6.     Arthritis: prevents and improves (topically & ingested) - Chandran & Goel 2012; National Center for Biothechnology Information

7.     Balances Blood Sugar -  Molecular Nutrition & food Research

8.     Brain Function: improves -  Science Direct: Brain Research

9.     Cancer: Reduces growth of cancer cells (particularly skin, breast, colon, liver & prostate. American Assoc for Cancer Research & Medicinal Chemistry; Meht,K et al;  Aggarwal et al

10.  Reduces Cholesterol  -  Shubha et al.

11.  Diabetes: prevents and improves - Molecular Nutrition & Food Research

12.  Heart Disease: lowers risk, prevents - National Institute of Health

13.  Immunity: improves - Xiyuan Bai, Journal Respirology

14.  Memory: improves  - Public Library of Science; Biogerontology

15.  Mood: balances and enhances European Journal of Pharmacology

16.  Joint Pain: prevents and improves (topically & ingested) - Arthritis Foundation

17.  Joint Stiffness: prevents and improves (topically & ingested)Arthritis Foundation, National center for Biotechnology Information

18.  Scar Tissue: helps reduce (topically & ingested)  - Phan et al.

19.  Weight Loss Asai, Miyazawa

20.  Wounds: expedites healing (topically & ingested)  - Mani et al.

Turmeric is very versatile. It can be consumed in food or taken in capsule form. It can be made into a tea, a hot or cold milk, a syrup, a paste or a mask.

WAYS TO PREPARE TURMERIC

Turmeric Paste

Mix organic, powdered turmeric with warm water, coconut oil and/or shea butter. There are many variations of these recipes online. 

·      Skin irritations: apply to affected area.

·      Eczema, dermatitis, ring worm, scars, hemorrhoids: apply to affected area.

·      Teeth whitener:  either leave the paste on your teeth for 5 minutes (or longer) or brush with it for 2-3 minutes.  I assumed turmeric would stain your teeth…au contraire.

·      Dental pain: apply to affected area and leave on for 10 minutes.

·      Inflamed joints and joint pain: apply to affected area. Leave on for 15-20 minutes.

Turmeric Mask

Mix organic, powdered turmeric with ground oats & milk or yogurt. There are many variations of this recipe online.

·      Insect bites: Apply to affected area. Leave on for 15-20 minutes.

·      Vertigo: Apply to forehead and temples. Leave on for 15-20 minutes.

·      Anti-Aging: Apply to face and let it dry.  Once dry, leave it on for an additional 5 minutes. 

·      Scars: Apply to affected area. Leave on for 15-20 minutes. 

Turmeric Syrup

Mix organic, powdered turmeric with maple syrup or honey. 

·      Cough, sore throat, throat infections, laryngitis:  1 teaspoon. 

Turmeric Shot

Cold-pressed turmeric juice, orange juice, ginger juice, lemon juice & water.  Cold pressing is the best way to juice turmeric.  If you can’t make it yourself, pick a shot up from your local, organic juice bar.  Try the Turminator Shot at Jusu Bar for the ailments listed below.=

Turmeric Milk

Mix cold-pressed turmeric juice (or powdered) turmeric with milk (cow, almond or coconut milk), ground ginger, dash of pepper & honey.  Heat and mix. Enjoy warm or cold. If you don’t want to make your own pick a turmeric milk from your local, organic juice bar.  Try the Double Jointer Almond Mylk from Jusu Bar for the ailments listed below.

Turmeric Tea

Mix cold-pressed turmeric juice (or powdered turmeric) with ginger, honey, pepper and hot water. If you don’t want to make your own, pick a turmeric tea from your local, organic juice bar.  Try the Holy Sunrise hot elixir from Jusu Bar for the ailments listed below.

Additional Ailments:


All the ailments above (1-20)
Allergies
Cough, sore throat, throat infections, laryngitis
Dental Pain
Diarrhea
Digestion
Fever
Inflamed joints, joint pain
Pain relief
Stomach ache

 

A word about Organic vs. Non-organic turmeric.

100% organic is always best.  Non-organic turmeric not only negates the ailment you may be trying to cure but it can actually worsen it.  In Canada and the U.S. most non-organic spice and herbs are irradiated (radiation) which destroys the nutrients & vitamins.  Pesticides used on non-organic turmeric can disturb the endocrine system which regulates several important functions in your body by releasing hormones.  Pesticides have also been linked to headaches, nausea, fatigue, reproductive harm and even cancer, not to mention the negative impact it has on our environment

It’s a clear choice.  Always use organic turmeric!

Note: This information is not intended as a substitute for medical diagnoses or treatment. Be sure to always consult a medical professional before trying to self-diagnose or treat any ailment.

Questions, comments, concerns, queries, conundrums?  Don’t hesitate to ask!

Yours in health, 

Kathi Ells
JUSU Holistic Nutritionist

 

 

 

 

CAROB CHAGA LATTE

Why you should drink this:

Carob: 
Carob is an evergreen flowering shrub belonging to the pea family and can be found in heath food stores in the form of a powder or small chips. It is often used as a substitute for chocolate as it has a similar flavour and is naturally sweet! Unlike chocolate it contains no caffeine so it can be consumed morning or night. The tannins in carob contain gallic acid which is ananalgesic, anti-allergic, antibacterial, antioxidant, antiviral and antiseptic. Carob aids digestion, lowers blood cholesterol levels and helps keep your bones strong with it’s high levels of phosphorus and calcium.

Chaga:  
Chaga is a type of mushroom that grows on birch trees and is quickly becoming recognised as one of the world’s superfood leaders. It has the highest level of antioxidants of any food which is important for counteracting free radical damage.It is also an excellent source for vitamin D, vitamin K, multiple B vitamins, and minerals like iron, calcium, copper and zinc. Its various other constituents include betulin and betulinic acid, responsible for much of its positive effects, as well as flavonoids, polysaccharides and other phytonutrients. Consuming chaga will help keep your immune system strong, keep your skin healthy, alleviate stress as well as aid liver function and cardiovascular health. You can find chaga at any heath food store.

Coconut Oil: 
Coconut oil is a particularly unique oil. It does not contain any omega 6’s and is rich in medium chain triglycerides (MCT’S) which are special short chain fatty acids that doesn’t require bile salts for digestion.They diffuse passively from the intestines into the blood and do not require modification before being used as energy for your cells. Because of this consuming the oil is said to help your body burn fat. In addition, it has manyantibiotic, antiviral, antibacterial, antifungal and antimicrobial properties and is high in copper iron and selenium which are minerals important for a fast metabolism!

Recipe by the lovely Jamie Owen, she is constantly mixing up healthy & delicious things so make sure you get around to following her on instagram. 
Photos by Shelby Stewart

Turmeric Tea Recipe

Our in-house nutritionist was in the kitchen whipping up some magic & came up with an amazing Turmeric Tea. This guy is anti-inflammatory, great for digestion, aids in a healthy metabolism and is an excellent immune booster. Basically it's a reset button for your system.


Here is what you  need:

3 cups boiling water
1-inch fresh ground ginger root
1/2 tsp. ground turmeric
1/4 tsp. ground cinnamon
pinch of cayenne - be careful, a tiny bit goes a long way
juice of 1 lemon
pinch of sea salt
2 tsp honey (or to taste)

Mix it all together & #drinkup

Recipe made with love from Maggie Archibald

Books we are crushing on

When we decided to do a book review for our fourth blog, I knew exactly what book(s) I was going to review.  It’s not very often that I come across recipe books that I love as much as the “Oh She Glow Every Day” and “The Oh She Glows Cookbook” by Angela Liddon.

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These books hold huge value above and beyond the recipes themselves.  Angela’s story is inspiring and motivating and it feels as if every word comes from her heart.  The stunning photos encourage me to want to try each recipe and reminds me that healthy food is so much more beautiful than unhealthy food.  The recipes are easy to follow, super nutritious and delicious.  Angela also offers extra information about specific ingredients and homemade staples that are very informative and valuable.      

With one of the most popular vegan-recipe blogs, Angela Liddon has an obvious passion for healthy eating, cooking and recipe development.  Both of these cookbooks offer more than a hundred recipes including breakfasts, soups, salads, appetizers, entrees, power snacks, desserts and (my personal favourite of course) smoothies & smoothie bowls.                        

Angela’s Journey

Angela’s passion for a healthy diet stemmed from over a decade of struggle with an eating disorder, that ruled her relationship with food.   After making small shifts in her eating habits, she started to reap the benefits of a plant-based diet.  She quickly began to feel and look better and this encouraged her to start a blog documenting her experience.  Her blog is very candid and she speaks openly about her challenges and her wins.  I encourage you to check out her blog to see for yourself and maybe you too will feel inspired by her words, her struggles and her successes. 

The Photos

The stunning photos that accompany every recipe will entice you to want to taste them. When deciding whether to purchase a cookbook, I always look to see if there are pictures of the finished product. Photos are helpful for preparation of each recipe.  I was surprised to learn that Angela is the photographer for her books and blog.  She is self-taught and you can see her passion within every photo. I’m sure that a big part of the success of these book is due to the alluring photos that accompany the delicious recipes.  Check out the Sweet Potato & Black Bean Enchilada with Avocado-Cilantro Cream Sauce.  You don’t have to like Mexican food to want to try out this yumminess!

The Recipes

Ok, full disclosure…I don’t love cooking…AND I often have limited time for food prep.  This is precisely why I love these books.  After scanning for photos, I look for the prep-time when I’m deciding whether to make the purchase. These books are loaded with 10-25 minute, easy-to-prepare, fool-proof meals that are high in nutrition. My kind of cooking!

I’ve had the “Oh She Glows Cookbook” for about a year now and I bought myself “Oh She Glows Every Day” for Christmas (from Santa of course) because they have everything I look for.

Each recipe is clearly explained with information on how to adjust for allergies and/or preferences, such as grains, gluten, soy, nuts, sugar etc. Angela also adds ‘kid friendly’ variations, which is ideal for parents. My child however, loves everything I’ve cooked from these books so far without using the ‘kid friendly’ version.  He has also successfully created meals and snacks from these books.   

I love the Grilled Portobello Burger with Sun-Dried Tomato, Kale-Hemp Pesto.  Even a true carnivore will appreciate the full flavour of this satiating meal. The Ultimate Flourless Brownies are to die for, definitely kid friendly and take only 15 minutes to prepare.  I second Angela’s advice for the Flourless Brownies to “prepare for an obsession”. 

Extra Information

I like to know what chef’s favorites are when it comes to kitchen tools and gadgets. 

Angela lays out exactly what she relies on in the Kitchen Tools section. Most tools on her list will be in your cupboards but there are a few I didn’t have, that now I can’t live without.  The vegetable spiralizer/julienne peeler is not a must-have but it’s fun to use and makes ribbon-like strands that are otherwise very challenging and timely to do by hand. The Spiraled Zucchini Summer Salad & the Tomato Sauce with Mushroom (spaghetti) is so much easier and prettier, when you have the right equipment.

One of my favourite parts of these cookbooks is the Homemade Staples section.  “…everything tastes better when it’s homemade and it’s easier on the wallet.” Says Angela.  Recipes from savoury sauces & salad dressings to sweet toppings and condiments.  You’ll find vegan mayonnaise, spice blends, whipped coconut cream (yum!!!) and MUCH more.   

These cookbooks make it easy to get back into the kitchen and prepare delicious, nutritious meals for your entire family. It is apparent when reading these books that Angela has poured herself into each and every chapter.  It’s hard to resist these vibrant books and they will easily make you fall in love with plant-based meals.  Be sure to check out Angela’s blog at ohsheglows.com and tell me what cookbook is your favourite in the comments. 

Here’s to nutritious, delicious food & a ‘glowing’, energized body! 

Questions, comments, concerns, queries, conundrums?  Don’t hesitate to ask. 

Yours in health & vitality,

Kathi Ells
Holistic Nutritionist