Super-Packed & Ready to Go (Canada!)

As you can see by my jam-packed bag full of goodies – I am headed on a trip. I am going to the Vancouver Olympics YAY. By the looks of my bag – you may wonder why I am so overly prepared. If you don’t know this about me already – I don’t take any chances. I make sure that food is of #1 priority – even when I am on Vacation. I am sure there will be some delicious things to enjoy in the Whistler village, but you really never know. In a previous post that I wrote “On the Fly” I talked about the problems associated with not traveling with enough food or being prepared – especially when you get stuck in an airport for 8 hours! But this time my food needs to cover me for more than a week  to keep me nourished and satisfied. Not only is it going to be busy and bustling in the village – but if my memory is correct (when I was there 3 years ago) – there was many a bar and pub in the village and not so many yummy spots for me to eat.  Of course I will make do with the grocery store there and some of the meals that will be enjoyed out (choosing salads, steamed veggies and whole grains where I can) but the rest of my meals and snacks need to be covered (thank goodness we are staying in a place where I can cook). I will not settle on “food on the go”, pizza, wings, burgers – these are main staples that will be easily and widely available. Instead I will have brown rice pasta, quinoa and lentils  to cook up and greens powder, goji berries and cacao in my pockets to keep me fueled throughout the day while I cheer our teams on!

But it does make me wonder… the Olympics portray the most amazing athletes and physical bodies the world has ever seen – and why certain chain companies and poor quality foods (not mentioning any names) are the major sponsors and endorsers to represent fitness, health and performance – drives me nuts! There is so much more to comment on this – but I will keep my cool for now.

But on the flip side….

If only Olympic athletes were on a super-food and plant based diet and these were the foods that were advertised and supported by the media, then others like me would be on cloud nine. When will the day come that we will see a commercial with an athlete biting into a Vega bar or downing a Sun Warrior Shake ? I would be that much more proud of our Canadian Olympic Athletes. But for now I will just focus on myself and make sure that my own health and nutrition is taken care of – and hope for the best in the future! One day – and hopefully soon the world will start to see the wonders of these foods and the incredible impact they have on the human body – whether it is for athletic performance or just day to day vigor – yummy, organic, plant based foods are super-packed full of nutrition and keep you going!

Marni’s Checklist

- Packets of Vega and Sun Warrior protein powder to make yummy goodness throughout the day!

- Homemade Granola

- Rolled Oats – for porridge

- Brown Rice Pasta

- Quinoa

- Organic Dark Chocolate

- Spelt Flatbread

- Rice Cakes

- Almond Butter

- Raw Crackers and Kale Chips

- Mac and Chreese ( just in case !)

- Rice Milk

- Sprouted Lentils and Brown Rice

- Organic Food Bars/Lara Bars/Goji Berries/Cacao/Acai/Hempseeds

- Herbal Teas

I think there is more floating around in there somewhere

I would love for you to share your thoughts, leave a comment, post on twitter – whatever you can do to show your support and let me know that you:

Love super-powered plant based foods?

Travel with food and what  you pack?

Agree that Athletes should eat super-foods?

Or anything else that you want to share!

Say NO to GMO!

At the annual Canadian Organic Growers conference - which I attended yesterday there was a plethora of information – from how to grow as a farmer, to how to shop as a consumer. However the main theme of the day was the topic of GMO’s. If this is a new term to you – it means Genetically Modified Organisms. Doesn’t sound so appetizing does it? Since there are so many questions, concerns and comments around this area,  I thought I would bring to you, my readers, some of latest and most currently research in the area and what you can do as a consumer!

Firstly – you should know that many GMO’S are currently found in most of the food that we eat. Sounds crazy…right? But they can be found among very few crops such as cotton, soy, corn and canola – and these few crops are the basis of most commercial and packaged food that is sold in the market. So a simple solution of course, is to just stop eating these foods and do I what I have been advising all along…eat whole foods!

But the problem with GMO’s goes much further than this. There are many claims, policies and science that goes into this whole field. This has all caused a substantial amount of controversy as to whether GMO’s really actually beneficial to us? The initial theory and “claim” was that they would help to save world hunger, give new variety of foods, improve rural livelihood, help facilities and the environment. Instead they have created more harm that proved to be beneficial. GMO’s have proved to be unsustainable as farmers have to use new seeds every year while destroying the land, they have also created numerous allergies, health problems and deadly conditions, contaminated large sources of our foods and crops that certain populations rely on-  and this is just to name a few! So really the goals that may have been in mind, aren’t really accomplishing what they had set out. In fact Europe has already figured this out. In Germany GMO’s are not only rejected by consumers but farmers are liable if they are caught planting GMO crops. Unfortunately in North America – the trend is not the same. There are large companies behind this that will do anything they can to protect their “seeds” and make sure that “their seeds” are the only ones used by farmers in a majority of North America’s farmland. This is a sad truth but there is something you can do. You have a choice to make each time you buy food. There are resources available like the Non GMO project which has set out to help consumers find products that are free of GMO’s. It is important to know and learn what you can do as a consumer and what you can do for your health.

Okay I know, now comes the question of Organic!

I still constantly get asked, how do you know? What is the benefit of organic – is there a difference? Well the proof really is in the pudding. Just try it and see for yourself. It has taken me several years to get the point where I am at now – where I am pretty much 100% organic, local – with the exception of eating out sometimes and other such factors. I have to say that not only do I feel better physically but I know that I am not contaminating my body with pesticides, hormones, residues and GMO’s!  I have made the choice not  to put toxic foods into my body and have it affect my children one day or my health down the road. You too have this same choice to make. So choose wisely!

The other huge question around organic is the cost. “Organic food is sooo expensive!” The same point that I make to my clients and cooking class participants was also made yesterday.

The initial costs of buying organic – yes “seems” more expensive when you look at your bill and start to compare. But it is the bigger picture that needs to be looked at. First of all, most people consume and eat a lot of meat during the week. Well, meat is expensive – so cut down on that, have more vegetarian meals and you will be saving (plant based foods such as beans and grains go a long way in terms of $ value!) The nest point to mention is that most people also dine out  during the week- this is the perfect opportunity to start to make your own healthy organic meals and Dine In! Then you will also be saving and it’s more fun! So in turn by making these small changes you will begin to afford organic and high quality foods – and there actually may not be more actual dollars spent but the value of your health will increase. Isn’t that what it is all about anyways…eating the best foods  so that we can feel our very best? (then you will also save on health bills/prescriptions down the road etc..). Why else are we on this planet? Just think about this and it will start to make sense – even if it is not right now.

So just to reiterate you have a choice to make. What do you want to eat?  how do you want to feel? where do you want your food coming from? – if you don’t know then start by saying NO to GMO!

The Delicious Organic and NON GMO plate of food served at the Conference…can you say YUM!

Preventing with Plants

Last week I held a workshop in conjunction with the Holistic cooking Academy. The topic and premise was focused on meal planning for Cancer. Whether you are a cancer survivor or preventing and living each day to it’s full health potential -  I discussed the importance and essentials of a plant based diet. There is no better way to attain optimal health than through a plant based diet. Within this very specific yet broad topic there was so much to discuss. But I had to limit myself as this workshop could of gone on for hours. Instead it was a 4 hour class which comprised of a  two hour discussion of some of the vital nutrients for cancer and then went on to a hands on cooking class in the kitchen. We made some incredible and tasty recipes!

There are many different dietary approaches when it comes to Cancer and when it comes to any kind of healing for that matter.

Here are some of the possible dietary approaches:

• vegetarian/vegan
• superfoods/raw foods (sprouting, smoothies, etc.)
• macrobiotic diet
• organic whole foods / balanced proteins, carbs, fats

Here are the FOOD GROUPS for Optimal Health:

1) Vegetables

With a strong emphasis on veggies… ideally 50 % of your meals should come from vegetables. Leafy greens are amongst the most important and are often neglected (Kale, spinach, swiss chard, collards, bok choy and the list goes on). Let’s not forget about sea vegetables either – this includes Arame, Dulse, Nori, Kombu and Wakame. They are especially beneficial in preventing breast cancer. Almost all vegetables can be eaten raw or lightly steamed.

2) Fruits

Fruit is best eaten between meals or at least 1/2 hour before other foods. It is also best to eat fruit in season rather than stored, bottled or frozen.

3) Legumes (beans, lentils, split peas…)

Excellent source of protein, carbohydrates, dietary fiber and many important nutrients. Approximately 15% of your meals should come from this category.

4) Whole Grains

This includes the whole grain and preferably gluten free grains such as quinoa, amaranth, millet, brown rice, wild rice and limited amounts of spelt, kamut, barley, oats and rye. Grains should comprise of a good part of a balanced diet as whole grains are high in fiber, complex carbohydrates and B vitamins. Whole grains provide long lasting energy and are critical nerve conduction. Try to limit/avoid refined and processed flours and flour containing products – they are high in sugar and stripped of their essential nutrients.

5) Animal protein

Best avoided, but this is not the case for everyone. So if you feel you must consume meat, limit it to wild-caught fish, naturally raised organic poultry, and small amounts of organic, pasture-fed beef. Dairy is mucus forming, and is best avoided. Good quality kefir, sheep’s milk or organic dairy is an exception, and can be consumed in moderation.

6) Soy

Fermented soy products (tempeh, miso, tamari) and edamame (young soy beans) are beneficial. Tofu and other processed soy products (milk, cheese, ice cream, soy protein) should be avoided. These foods have been considered healthy meat and dairy alternatives for a long time, however recent research shows that they are poorly digested and may even inhibit proper protein digestion.

7) Nuts and seeds

Up to 5% of your meals should come from this category. Nuts and seeds are high in protein and healthy fats, and they supply various vitamins and minerals as well. Soaking and dehydrating will make nuts more easily digestible. Enjoy things such as almonds, walnuts, pumpkin, sunflower, hemp, chia and flax seeds!

Oils

Use good quality oils in moderation (cold pressed, extra virgin). For light cooking olive oil is the best, for higher temperatures use coconut or grape seed oil. Hemp, walnut, and flax oil are great for salads – never heat these oils. You can also add them to smoothies, but make sure you just mix them in with a spoon at the end, and do not blend.

Avoid all hydrogenated and processed forms of oils (ie. margarine).

9) Sweeteners

Refined sugar feeds cancer cells. Artificial sugar substitutes are linked to cancer as well. Honey (raw) and pure maple syrup are great in moderation.

10) Additional Items (condiments, herbs, spices)

Apple cider vinegar, lemon juice, carob powder, dark chocolate, unsulphured dried fruits, miso, herbs, spices, sea vegetables

Lots of herbs also have potent anti-cancer properties. (turmeric, ginger, garlic, cinnamon, basil, rosemary, clove, chilli pepper,  thyme, parsley, fennel, anise or coriander)

Green Powders

In addition to green leafy vegetables, pure green powders are key to alkalizing they body and help to rid the body of excess toxins and residues. They provide energy because of their concentrated and easy to absorb form of nutrients. Enjoy 1 tsp – 1tbsp of pure powder with water in the morning or add them into smoothies and vegetable juices. - vitamineral greens, ormus supergreens, chlorella and E3 live are among my favourites!

The Hit Recipe of the day was this super powered dish – which is full of fiber, vitamins, antioxidants, low in sugar and can be enjoyed for breakfast, dessert or a midday snack.

Apple-Berry Crumble

Apple-Berry Crisp

Filling:

6-8  McIntosh or Golden Delicious Apples

8 ounces fresh or frozen blueberries

1 tablespoon lemon juice

Pinch of sea salt

¼ teaspoon cinnamon

Pinch of cardamom

½ cup apple juice mixed with 1 tablespoon arrowroot powder (this acts like corn starch)

Crisp:

2 cups rolled oats

½ cup whole grain spelt flour

¼ cup cold pressed coconut oil

2 tablespoon maple syrup

Pinch of sea salt

Pinch of cinnamon

1. Rinse apples (peeling is optional if they are organic). Quarter them, remove seeds and slice thinly.
2. Place apples and blueberries in baking dish. Sprinkle with lemon juice, sea salt, cinnamon and cardamom and pour juice over fruit. Toss to mix.
3. Mix crisp ingredients and crumble over fruit evenly.
4. Press down gently; bake at 350 degrees F, for 30 to 45 minutes, until crust is crunchy and golden and apples are soft.

The Word is Getting Out!

Yes…the word is finally getting out that America needs a reality check on their eating habits. If there is any one way to start to get the message across America it is through Oprah!

I was a little skeptical when the show began, worried that the right message wasn’t going to get across – but it did. What basically needed to be heard is that people need to be more conscious of their food choices. More importantly to understand that that when you buy “that” chicken, breakfast cereal, fruit juice or any packaged snack at the grocery store, you aren’t buying just that single item, but buying into a whole other “business” that does not have your health in mind. Their are very conflicting nutrition and health claims that are made – “naturally raised”, “heart healthy”, “low fat” which unfortunately have left most consumers confused and often “less healthy” as a result. As outlined on the show – ever since the “low fat” trend took flight in North America – people got fatter? That doesn’t make any sense? Well actually it does, when food is stripped of it’s essential nutrients, packaged and processed – something else needs to take it’s place. Whether is a man-made chemical or sugar – both contribute to weight gain and other long term diseases that so many people suffer from today.

On this particular show, Oprah had the acclaimed food journalist Michael Pollan to interview. The words and values that he defined on the show, are messages that everybody needs to hear or at the very least read in one of his many books.

America also got to get a glimpse at other people and businesses are that are in complete support of a more plant based diet. Alicia Silverstone talked about her transition to veganism and the impact it has had on her health, energy and beauty. Even though it is not expected that everyone should become vegan, what can be taken away from this is “eat more plant based foods” and you are on your way to good health!

A huge emphasis of the show was also dedicated to scenes from Food Inc. A film that was created to show America just how twisted the food industry is. This film will most definitely show you the dark side of factory farming. It is important for consumers to know that their meat, chicken and pork – is not coming from friendly-happy grass fed pastures. In fact it is quite the opposite! It is also essential to learn about the the true food costs that are lost along the way. Where it appears that fast food and processed foods are “cheap”  – the truth is that the price is paid somewhere. Whether it is your health, unfortunate workers from other countries or animals lives – somewhere, someone or something has to be sacrificed. So your 99c burger – is no where near that price!

The take home message at the end of the day – is become more aware, become more conscious and ay attention to the food going into your mouth! You have the right to make a choice with your fork three times a day, so choose wisely. You just might live a long life!

Some food for thought – From Michael Pollan’s newest book FOOD RULES!

#18 – Don’t ingest foods made in places where everyone is required to wear a surgical cap

#14 Avoid foods you see advertised on television

#8 Avoid products that make health claims

#5 Avoid foods that have some for of sugar listed among the top three ingredients

#19 If it came from a plant, eat it; it it was made in a plant, don’t

#27 Eat animals that have themselves eaten well

I could list them all, those are some that have stuck out!

If you have read Food Rules – please feel free to share a rule or two or if you saw the episode on Oprah…what did you think?

Vegging Out!

With the season of resolutions upon us, some of you may be thinking of reducing the meat in your diet. This could be a pretty major lifestyle change, so know that you don’t need to become 100% vegetarian right away. But beware, once you start eating more greens there’s no turning back! I can say from personal experience you just start to feel better – even if it’s adding one more salad a day. But if you’re not sure how to approach a more plant-based diet, here are a few tips to get your going:

How to start…

Start small – find the reasons you are choosing to become vegetarian or starting eating more plant foods (animal rights, health, weight loss) and stay true to your goals

Get educated – do the best you can and find resources (books/websites/ blogs) that will support you (www.veg.ca is a good option in Toronto)

Eat the best- as much as possible choose local/sustainable and organic foods as much as possible

Get stocked – by going to local farmers’ markets/health food stores/or have an organic box delivered to your door (www.mamaearth.ca)

Take a vegetarian cooking class – www.marniwasserman.com

How will it help me?

More nutrients (vitamins, minerals, enzymes)

More variety and colour in your diet –meals are more exciting

Health benefits –  (plant based foods support cancer, diabetes, heart disease)

Saves you money

Saves the animals

You Feel better

More energy

Better digestion

Choosing to eat more plant-based foods is the way of the future. Agricultural systems, communities and resources are now finally in place to help support the growing desire to eat more plant based foods. If you have access – make sure you get to local farmers markets or better yet, plant your own garden in the spring. There is nothing better than eating your own home grown food. Take advantage of the immense diversity of plants that exist on our planet. The winter months can be challenging for fresh, local produce, but there are definitely good options out there if you’re willing to do a little digging. Good luck, and if you need a little recipe inspiration please join me at my Comforting Vegetarian Feast Class on January 21^st.

Inspired by Chickpea Curry!

Since the winning post for my FAVOURITE VEGETARIAN MEAL contest, was a Chickpea Curry, I am more than inspired to share the recipe!

Making a chickpea curry seems to appeal to so many – hence the number of votes that we had on this post.

A warming meal such as a curry is a perfect hearty meal for this time of year. Making a bowl of warming curry, can re-energize, revitalize you and make you feel good all over. As long as it is not too spicy (for me!). A curry typically means a blend of a number of spices that are extremely fragrant and have many healing properties. These include things like turmeric, ginger, cardamom, cinnamon, cumin, cloves, fenugreek and  chilies. You can use any combination of spices to make your own delectable recipe! There are three main varieties of curries starting with yellow which is more mild (this is my favourite), green and red – which is hot and spicy.

Chickpeas often make up the bulk of many curry dishes. Chickpeas are extremely healthy boost the nutrition profile of any dish. Chickpeas are a great source of veggie protein, they are rich in complex carbohydrates and high in fiber. So added a dose of chickpeas to a soup, salad, stew or curry and you are going to get delicious flavour and an amazing chewy or crunchy texture.

Some curries, especially the ones I like to create have a base of coconut milk. This makes it rich and creamy and it tastes amazing when it is dressed on top of brown basmati rice or quinoa. Some more authentic curries are based in a tomato sauce and this is what is known as “chana masala“.

Since Sandy, the winning post’s meal sounded so enticing, I am going to post her authentic Chana Masala (chickpea curry) recipe.

Channa Masala recipe (chickpea curry)

2 cans of chickpeas

2 tablespoons of oil

5 cloves

3 cardamom pods (closed pods, do not break open)

2 bay leaves

1-1/2 cups of chopped onions

2 tsp garlic paste (available in the fridge section at East Indian stores)

2 tsp ginger paste (available in the fridge section at East Indian stores)

1-1/2 cups of chopped tomato

3 tbsp tomato paste

1 tsp salt (or to taste)

1/4 tsp red chilli powder (or add more to taste for a spicier flavour)

1/2 teaspoon of ground cumin

1/2 cup water (or add more if you want more gravy in the curry)

1 tsp garam masala (or add more to taste for a spicier flavour)

To prepare:

Rinse garbanzo beans in cold water and drain.

Heat a saucepan on medium heat and heat the oil in the pan. Add cloves, cardamom pods and bay leaves. Fry for approx. 30 seconds and you will smell the beautiful fragrance from the spices coming out…

Keep heat on medium and add chopped onions. Fry the onion and spice mixture for a few minutes, until the onions turn light brown (translucent). Add garlic and ginger paste, stir and cook for 1 minute, stirring frequently.

Raise heat to medium-high, add chopped tomatoes, stir and cover pan. Cook for approx. 10 minutes, stirring occasionally, until tomatoes become soft and break down. The mixture should start to look like a chunky gravy at this point. If not, you may need to cook it for a little bit longer. Add the tomato paste to the mixture and stir.

Take 4-5 tablespoons of your chickpeas and put them in a dish and mash them down a bit. Then add the mashed chickpeas and the balance of the whole chickpeas to the tomato mixture. (The mashed chickpeas will help to create a great gravy for your chickpea curry). Cover and cook on medium heat for 5 minutes, stirring occasionally.

Add salt, red chilli powder, ground cumin and water. Keep heat on medium, stir, cover and cook for approximately 20 minutes, stirring occasionally, until chickpeas have reached your desired consistency. Add garam masala, stir and return to the heat for another minute or so. Check seasoning at this time and add more salt, red chilli powder or garam masala if desired, keeping in mind that the curry should be cooked for another minute after any additional seasonings have been added, to allow the flavours to combine.

When it’s time to eat, serve the chickpea curry garnished with a sprinkling of chopped cilantro (if desired) either over basmati rice or serve with fresh naan bread or rotis.

Note: For the lacto vegetarians out there, this dish tastes great with a side of cucumber raita (in a bowl, mix a cup of peeled, deseeded, finely chopped cucumber and a small deseeded chopped tomato with 2 cups of plain (unsweetened!) yogurt, 1/2 teaspoon of salt (to taste) and fresh ground pepper).

Enjoy! Yum!

Thanksgiving in Ottawa – Veggie Style!

I hope you all had a fantastic Thanksgiving weekend! It was such a perfect weekend for me to get away. My boyfriend decided to take me to Ottawa for the weekend. I had never seen Parliament, and it was about time! I also knew that Ottawa had some other amazing things to offer – so we took off and had a fun filled, veggie eating weekend.

I was also actually surprised to find out that Ottawa had quite a bit to offer in the way of vegetarian, healthy living and local fair. It was so nice be completely accommodated for in a new city. We frequented a delicious restaurant called The Table. It is buffet style, and I am normally not one for a buffet – but this was the freshest and tastiest buffet I have ever been too. I don’t even really want to call it a buffet, but it was more like a table topped with organic, local and vegetarian goodies – and mostly gluten free too! The first night we were there, I was in heaven, I just filled up my plate with quinoa, squash, cabbage, broccoli, tempeh, spinach and seaweed, lentil dhal. I love when I can pick and choose everything what I want on my plate (especially when I am not home). I also love when all the ingredients are listed for me on a little card, so I know exactly what is in it!

So being more than satisfied the first night – we made sure to come back on our way back to Toronto – here is what my take out dish looked like! Can you say YUM!!!

We were also so lucky to find an amazing Farmer’s Market on Sunday morning. It had such a nice community feel and was loaded with some goodies. We went there on an empty stomach – which is never a good idea but we found some local pears and carrots to munch on. There was so much amazing produce, but I didn’t have a kitchen to cook in or else I would have gone wild! Cabbage, Brussels sprouts, squashes, greens – all of the ingredients for the perfect fall harvest vegetarian warming meal! I had to hold back and now I will have to wait until next weekend at the Brickworks market to stock up.

After we left the market, I was still hungry of course – and we were lucky enough to find this cozy little bakery called The Wild Oat – which featured an amazing menu like toasted spelt veggie sandwiches, salads and soups. So we sat down to a chai latte and a toasted spelt sandwich with tahini and roasted veggies. It was fantastic!

We spent the rest of the day perusing through Ottawa, the Byward Market, Parliament Hill, The Rideau Canal and other little nooks. So I have to say, for a first trip to Ottawa, I was not only impressed with the city itself and all of it’s history but the amazing culture and organic veggie food that it had to offer!

BY the WAY: For those of your with your FAVOURITE VEGGIE MEAL posted on my blog – tomorrow is the day where I am going to list the top three picks (so you still have today to GET POSTING!) and then YOU my readers will vote which ones (out of the three) are your favourite posts and why! Then the lucky winner will be selected, contacted and will attend any one of my classes for FREE!

My Favourite Vegetarian Meal!

This is a tough one for me, but I assure you – I do have a favourite vegetarian meal and so do you!

But first let me tell you about my favourite meal and then read on to find out why yours is important too.

Okay, so my favourite vegetarian meal is one that I like to create when I want something nourishing, warming and revitalizing. In which case I pretty much go for the foods that connect with this energy and make me feel amazing. My go to grain is usually quinoa, this is the best foundation for a wholesome dish. It is nutty, light, high in protein and digests immediately. Then I like to add in all of my favourites – starting with some baked marinated tempeh for it’s juicy and hearty texture, roasted sweet potatoes for some natural sweetness, steamed kale – a meal isn’t a meal without some greens, avocado – for it’s creamy and smooth consistency and then some chopped almonds for some raw crunch. Then to top this dish off I like to add in some tamari – natural salty flavour and tahini for a rich boost of calcium. This is my absolute favourite meal!

Now why am I telling you this, because I want to make it apparent that everyone has a favourite food or a favourite meal, maybe it’s a snack or a drink. Whatever it may be there is something that you have eaten that has made you feel amazing – and I want to know what that is – especially if it is plant-based!

So if you tell me, this is going to work out for you because I am having a contest in which you will have a chance to win a FREE Fully Nourished Cooking Class!

Yes you heard me, you can attend any one of my cooking classes for free!

Well… there are some conditions that this contest is based on.

The premise: Tell me your favourite plant based/vegetarian meal, snack or drink. It can be raw, cooked, gluten free, sweet, savoury – anything you like! Just nothing that comes from an animal (this means NO fish, chicken, meat, eggs, cheese).

The reason: I want to know WHAT about this plant based or vegetarian food item that made you feel happy, excited, proud, energized, nourished, balanced etc…You don’t have to be vegetarian or vegan to do this or have had this experience!

There is significance and purpose to this contest. Not only will I highlight the winning answer on my blog, but the winner will also get to come to any on of my vegetarian Fully Nourished Cooking Classes absolutely free of charge (value over $100). This contest will also demonstrate to people that plant based foods not only taste amazing but have an incredible impact on your health and I want as many people as possible to exploit and share their experiences!

So there are many factors that this veggie experience can be based on. It can be the taste, texture, smell, colour, flavour of the meal – it doesn’t matter to me. I just want you describe what it was and what it did to you that made you excited about healthy plants based food. This can be anything from a simple salad with pumpkin seeds to a coconut banana smoothie. Please share your story, your experience – the more detail you give me, the better chance you have to win.

I am giving you (my readers) one week to post your foodie delight in my comment section – share it on twitter, share it on facebook. And then after that week, I am going to pick my three favourite ones and post them and then you (my readers) will be the judge and pick your favourite one. Then I will contact the winner personally and invite them to come to any vegetarian cooking class of choice to have more amazing experiences eating delicious plant based foods.

I have one more question…are you ready?

Get posting!

This could be you!

The Nourished Traveler

It is so important to make sure you nourished when you are away. That may mean that you have to pack a yourself a whole bunch of goodies to take with you on the go just in case! It really is the worst thing when you are away somewhere with no access to healthy food. If you choose not to bring your own food for whatever reason, then it is important to make use of the internet and source out some of the healthy, vegetarian and organic restaurants and stores that may be nearby. There are some great resources for you to use like Happy Cow which is an amazing site with listings of health centered and vegetarian restaurants and health food stores located all over the world. I have used this resources many a time – in London, New York, Los Angeles, Florida, Vancouver – you name it!

After just coming back from vacation to Scottsdale Arizona, a common landing spot for the Wasserman family – I was more impressed this time than ever before. I have been traveling here with my family for years. The first few years – most meals were centered around your standard American chain restaurants ( Cheesecake Factory, Houston’s, P.F Changs) as the years passed and as my palate became more refined (and discriminating) I have had a yearning for more sophisticated and health based options – which Arizona clearly lacked. Luckily we have a “place” ( or a second home) down there and I have the ability now to stock up on my favourite groceries from Whole Foods and Trader Joe’s which usually takes care of breakfast and lunches for me but often dinner is out at a restaurant and now finally I had places to go! So after much research online and just merely keeping my eyes open my family and I have now found more places to eat here than I have ever imagined. An amazing restaurant called True Food Kitchen - has become a new favourite. It is a restaurant built on the foundation Dr. Andrew Weil’s anti-inflammatory diet. “The dishes feature whole grains, omega-3 rich fish, organic fruits and vegetables, whole soy products and anti-inflammatory herbs and spices such as ginger and turmeric. The result: food that is delicious, satisfying, healthy and environmentally responsible.” This makes me so happy and of course fully nourished! Then there were some other hidden gems along the way like Pizza Fusion a happy eco organic pizza place that has gluten free crust and goat cheese! So as you can see I was very well nourished while I was away!

So here are some quick tips to make sure you can be just as successful on your next vacation!

Things to bring with just in case you have limited resources:

- quick grab goodies like healthy snack bars (lara bars, pure bar etc..) trail mixes (raisins, almonds, goji berries, walnuts)
- organic whole grain crackers or spelt flatbread
- organic dark chocolate bar
- a loaf of spelt or kamut bread or gluten free bread or rice cakes
- a jar of almond butter or now you can get them in little squeeze packs
- dried fruit (mango, apple, pear slices)
- seaweed (nori, dulse)
- rolled oats so that you can make them anywhere ( you may want to bring some cinnamon too!)
- a bag or box of spelt, kamut or brown ricepasta (this can really come in handy)
*** For the record – if you know you are going to be somewhere where you don’t have many options on the menu and you have the guts to do so, bring in your own pasta – ask the head chef to make it for you and just add some tomato sauce or olive oil, order some steamed veggies and voila you have your very own healthy pasta dish! ( I did this while in Scottsdale, at a family dinner at a hotel – the only options for me were cheese layered lasagna or white pasta with tomato sauce – neither would satisfy – so I worked a little magic and instead of sitting there starving – I had an amazing dinner!)

Or if you are in big city (Vancouver, Montreal, New York, L.A, Chicago, Miami) be sure to:

- check out web resources such as happy cow or you may find a local website that has listing of local restaurants
- go to any health food store (such as whole foods) and ask if they can recommend restaurants
- find areas in the city that cater to a healthy living lifestyle and you can ask there – also any yoga studio or spa may have some ideas for you

Don’t be afraid to nourish yourself and ask questions as you may discover some amazing organic and friendly places where the food is delicious!

If you have any suggestions or other resources to share all readers please leave a comment below!

Balance is Everything!

Balance really is everything when it comes to your blood sugar levels. It is extremely important to make sure you moderate and regulate your sugar intake everyday. As participants learned in tonight’s Sweet and Low Cooking Class, whether you have diabetes, hypoglycemia or just want to stay within a normal range and avoid cravings, it is vital to learn which foods will do the job and keep you in balance!

Here is a quick resource of some daily things you can be doing to keep your levels in check while creating overall, balanced and healthy eating habits!

Tips for Regulating your Blood Sugar Levels on Daily Basis Naturally

Always eat a balanced breakfast, everyday!
Do not go more than 2 hours without food or consume large heavy meals. Eat six to eight small meals throughout the day. Even eating a small snack before bed might help.
Eat a diet high in fiber (whole grains, legumes) and include large amounts of vegetables, especially dark leafy greens, squash, spinach and green beans and whole fresh fruits.
Consume beans, brown rice, oats, oat bran, lentils, sweet potatoes, tofu and fruits such as apples, apricots, avocados, banana, lemons.
For protein eat white fish or wild salmon, turkey, lean chicken breast, eggs and goats and sheep’s milk cheeses or sheep’s milk yogurt.
Use natural low glycemic sweeteners such as: brown rice syrup, barley malt, agave nectar, dates, stevia* and maple syrup (in moderation)
Stay away from high fatty foods and fried foods and choose healthy fats and oils instead: (avocado, coconut oil, olive oil or other cold pressed natural oils, raw nuts and seeds)
Remove alcohol, processed foods, sulphured dried fruits, table salt, white sugar, saturated fats, soft drinks and white flour. Also avoid food with artificial colours and preservatives.

Special foods with special properties for blood sugar:

Avocado: contains a sugar that depresses insulin production, which make them an excellent chose for people with hypoglycemia.
Cinnamon: has a lowering affect on blood sugar levels by reducing the amount of insulin secreted. Consume at least 1 teaspoon everyday!
Brewer’s Yeast: (1 Tbsp. twice daily) provides a rich source of the mineral, chromium, which has a glucose tolerance normalizing effect.
Soybeans and other legumes: (1 cup or more daily) Kidney beans, lentils, black-eyed peas, chickpeas, and lima beans retard the rate of absorption of carbohydrate into the blood stream.
Onions and garlic: (1/2 a clove twice daily) normalize blood sugar regulation by decreasing the rate of insulin elimination by the liver.
Other blood sugar controlling foods include: berries (especially blueberries), celery, cucumber, green leafy vegetables, sprouts, string beans, parsley, garlic, onions, psyllium, flaxseed, lemons, oat bran, radishes, sauerkraut, sunflower seeds, squash, watercress.