Plant-based Oatmeal

Plant-based Oatmeal, is it possible?

Some people wonder whether they will need to give up oatmeal once they start their plant-based or vegan journey. The answer is: of course not!

While there are many alternative plant milks on the market, all of them have additives that I am less than comfortable consuming on a regular basis. Hence, I go with milk and mylk-less version of the oatmeal, which tastes delicious.

Cocoa Nibs

I love cocoa nibs as they are the most pure form of chocolate. They come straight from cocoa beans, and have a delicious nutty flavour, with superb crunch that I just love!

Cacao nibs are one of nature's richest dietary sources of magnesium, excellent source of iron and dietary fiber. 

If you did not try them yet, I think your should! 

Here is the recipe for the oatmeal from my food blog. Enjoy it!

http://easyfoodcreations.blogspot.com/2017/03/vegan-oatmeal.html

Flavoured Oatmeal - Healthy or Junk?

Flavoured Oatmeal

Since we are in the January - Sugar Crushing month - I decided to look at more common products that are perceived as healthy. The product under the microscope today is flavoured oatmeal. The most popular brand of course is Quaker. The questions is: is it a junk food or a health food?

 

Sugar Content

For maple and brown sugar, as well as, apples and cinnamon sugar is an ingredient number two.  There are 14 g in maple and brown sugar (3.5 tsp) and 9 g in apples and cinnamon (2.25 tsp). Regular variety does not contain any sugar. Hence out of them only regular is comparable to traditional oats in terms of sugar.

I don't know about you but one packet is not enough for me for breakfast; so I would need to double that. I do not know anyone who would cook a traditional oatmeal and add more than 1 to 2 tsp of sugar or honey.

Additives in Flavoured Oats

As you can guess, traditional oats do not contain additives, so for fair comparison we need to look at them:
- guar gum (all varieties) - is used to thicken the oatmeal (also used in ice creams, and nut/seed milks); it can cause digestive issues with people with sensitive digestive problem. For most people it is considered safe.
- calcium carbonate (all varieties) - also known as E170. It is often used as an anti-acid; and is considered safe.
- calcium stearate - used to prevent oats from clumping (also used in meat tenderizers); it is generally considered safe. However, in sensitive individuals it can cause stomach pains.
- sulphites - are generally considered safe. Sensitive individuals complain about headaches after consuming food with sulphites.

Summary

I consider Quaker oats to be one of the foods parading as healthy food where in fact it is closer to junk. It does not meet the standard for a healthy breakfast that has at least 5 g of fibre, less than 5 g of sugar, and 5 g of protein. Hence I classify it as a RED FOOD - eat only occasionally; when possible look for better options.

Crushing Sugar Addiction

New Years Resolution

For many people healthy eating and exercise are main New Year resolutions. However, many people fail to succeed as these goals are too general, they are not measurable. I decided to create a challenge that is specific, measurable,  and has a clear deadline.

Sugar Cravings

Although we did not ask we have a little sugar in almost everything. Unknowingly many of us consume in excess of recommended daily 6 teaspoons of sugar a day. Anyone who watched the Australian movie "That sugar" knows how easy it to consume over 30 teaspoons of sugar by just opting for "healthy" alternatives, what if you are not opting for healthy food?

Challenge - Crush Your Sugar Addiction

Over the month of January I am doing a 30 day sugar cleanse. I invite anyone interested to join me for FREE. I will be providing daily information and motivation to keep everyone motivated and accountable. Also, I will be providing basic guidance how to read food labels to keep sugar intake under control.  All you have to do is to like my posts and follow me on facebook at fb.com/HealthyWithJoanna

Cheers to the second half of life!

Second Half of Life

I have to admit I do not consider myself a middle-aged woman. At heart I am still somewhere in my late 20s or early 30s - an active, curious, explorer of the world. However, the fact is, I am almost 40 and my body is changing whether I like it or not. On average women in Canada live 84 years, so that really puts my age number right in the middle of my expected life span.

How do you want to live your second half of life?

I certainly hope to keep all pills, doctors, and hospitals as far away as I can, for as long as I can. I want to enjoy life - skiing, skating, tennis, hiking trails for many years to come. While I may not be too excited to grow old, it is not much I can do to stop it, or prevent. Hence, instead of fretting about it,  I decided to embrace it and make it the most enjoyable process possible by truly enjoying each and every moment of growing old. 

Healthy is not limited by age 

If you feel healthy - full of energy, mentally sharp, have a purpose in life, there is no reason to complain about one wrinkle that might appear on your forehead!  It is important to be grateful and proud of reaching prime-time, as many people are not as fortunate.

I made health my hobby years ago, and I think you should too! I see health as the biggest asset we will ever have in life so investing in it makes sense.  A house, great trips, cars, or even businesses mean absolutely nothing if we do not have good health to enjoy all the pleasures in our life.

Prime-Time Health Workshop

I am teaching Prime-Time Health workshop that focuses on the needs of people over 40 who want to spend the second half of their life in health - by preventing diseases, by reversing current damage, and learning how to better control their symptoms. The course helps you understand how the body changes as we enter prime-time years, which will empower you to engage in more self-care practices.

The program is a scientifically proven plan for healthy ageing developed by Dr. William Sears. During the workshop we cover the following topics: 1) Open your Internal Pharmacy 2) Make Health a Hobby 3) Move Waste from your Waste and 4) Live Without Pain and Inflammation, and more! You will learn 9 steps that will help you enjoy your prime-time years.

Know How of Self-Care

Do you know how to engage in self-care in boosting your energy, reducing stress, better sleep, controlling your blood pressure and cholesterol,  and minimize inflammation? If you do not, or are not sure, join me for the Prime-Time Health workshop to learn what you need to know to enjoy your prime-time years to the fullest.

If you are interested in learning more or booking me as your coach drop me an email. 

3 Tips to Be More Active without Going to the Gym

No time for gym?

You are not alone, I often have no time to head to the gym when I am going through a busy season at work. However, I still manage to get my 10,000 steps on most days just by finding ways to be active throughout the day. All the little things quickly add up, and we all know how good activity is for stress management.

Healthy Lunch Box - Tuna Salad

Salads

I love salads for breakfast and lunch. I find them more filling and they do not make me feel sleepy in the early afternoon. 

Tuna Salad

I love this salad as it is fast to make and most of the ingredients I always have at home. The recipe combines number of sensations and tastes to tickle your senses. We have sweet (corn), umami (tuna), salty (dressing, celery), crunchy (celery, nuts), spicy (mustard), sour (yoghurt/kefir). This is one of the reasons it is a perfect lunch box food.

Ingredients

1 can of tuna chunks in water
1-2 tbsp corn
1 celery stalk
0.5 yellow/green/red pepper
0.25 red onion
2 tbsp pine nuts, roasted
Dressing: 1 tbsp mayo, 1 tbsp mustard (I like to use strong mustard line Colmans), 1 tbsp kefir or yoghurt, salt and pepper
Optional: dried herbs

Instructions

Divide drained tuna to smaller pieces. Dice celery, red onion, and pepper.

Mix tuna with veggies then add the dressing. 

Top it up with pine nuts and dried herbs.