This super simple salad is super nutritious. Even better is that the ingredients support liver detox and hormone balance. Kale, beets and lemon are three great ingredients to support the body’s cleansing process – and they go great together in this salad!
Makes 4 servings
For the Salad:
1 medium beet
4 or 5 large kale leaves, chopped and lightly steamed
Quarter of a red onion, thinly sliced (optional)
1. Cover the beet with water in a medium pan, and bring to a boil.
2. Reduce the heat and simmer until the beet is tender, approximately 20 to 30 minutes
3. Remove the beet from the pan, and rinse in cold water.
4. Slice off the skin, and cut the flesh into small thin pieces. Set aside.
5. Toss the kale, beet and onion together in a large bowl.
6. Top with the dressing and enjoy!
For the Dressing:
Mix together in a glass jar:
1/4 cup Tahini
2 garlic cloves, finely chopped
1/2 cup fresh lemon juice
2-4 Tbsp EVOO
Salt and pepper to taste
1 tsp maple syrup to taste
A bit of water as needed to thin out the sauce
Use on the salad and store the rest in your refrigerator. Will keep for up to a week.
I love muffins, but I don’t like how they often pass themselves off as a healthy snack, when in reality, most muffins are more like cupcakes with fruit added.
This version of muffins is high in protein, high in beta-carotene, and high in fibre and healthy fats, and low in sugar and inflammatory ingredients. They are a great way to use up your butternut squash too! They are healthy enough for breakfast, and make a great snack. They are even better with a dollop of coconut whipped cream!
Makes 12 medium muffins
Preheat oven to 375F.
In a large mixing bowl, beat eggs. Add in butternut squash purée, honey and coconut oil and mix thoroughly.
Add in all dry ingredients and mix thoroughly.
Line muffin tin with paper liners and fill them with the batter.
Bake for 20 to 22 minutes.
This chia seed pudding is a little richer and thicker than your typical chia pudding, which makes it just that much better! Enjoy it for breakfast, dessert or as a snack! It’s easy to pack up in a small glass jar to bring to work with you, or pack it up in a school lunch.
This chia pudding is balanced with healthy fats from the coconut and chia, loads of fibre from the chia seeds and mango, and beta-carotene from the mango. You can’t go wrong!
Pour the coconut milk into a medium sized bowl, and stir it well, making sure you get rid of all the lumps.
Add in chia seeds and maple syrup, if you are using it, and mix until they are evenly distributed.
Stir in mango.
Cover and refrigerate overnight. This is when it’s going to thicken up as the chia seeds absorb the water from the coconut milk.
Serve topped with you choice of:
Our quality of life is greatly determined by how we feel every day. If we feel stressed and tired everyday, our quality of life will reflect this general feeling. An endless to-do list and deadlines can get us feeling like we’re in a rut with no way out. And this, of course, doesn’t even take into consideration any other conditions or situations we may be dealing with on top of our daily life challenges.
If all our time is taken up with these preoccupations, there is no space left for cultivating health happiness. These things don’t happen overnight; they are the result of daily practices that create these outcomes. This means that the most powerful way to change this is by changing how you live each day. As Aristotle wisely said:
“We are what we repeatedly do.
Excellence, then, is not an act, but a habit.”
Health and happiness, just like excellence, are the outcomes of habits.
Now, starting new habits isn’t always the hard part; maintaining them is the hard part. This is why we have a hard time maintaining New Year’s resolutions. They say it takes 21 days to create a new habit, and 4 months to solidify it. So if you want to create new habits, you’ve got to be committed for the long run.
Here are four things to remember when you are creating new habits. Use all of these, and you will be much more likely to be successful!
Has anyone told you that they’ve been trying out this new diet and it’s working great, so you hop on board just to find out that it doesn’t work for you at all? The same applies when it comes to creating healthy habits. We are all unique, so we must all find what works for us. Of course, there are a few habits like drinking enough water and getting enough sleep that we all need to solidify, but when it comes to other habits such as exercise, nutrition and relaxation, we have to try them out different ones to find out which ones work. Remember that creating a habit should challenge you, but it should also be enjoyable.
Give it a fair chance though, try something out for a couple of weeks before deciding if you like it or not.
If you’re interested in creating a habit of deep breathing, you can use this heart to guide you and keep you focused!
If you want to create a new habit, set yourself a goal you can maintain. For example, if you want start exercising regularly, start with a goal of exercising two to three times per week. Once you’re comfortable with this, increase the frequency to four to five times per week, and so on.
The logic behind this is based on the internal reward system. When you achieve a goal, your internal reward system is activated and you produce endorphins. These make you feel good about yourself and motivated to keep going, so you’re more likely to continue keep up your new habit. With the exercise scenario, if you set yourself the goal of exercising twice in the week and you end up exercising three times, you’ll feel great about yourself and motivated to keep going.
On the other hand, if you set a goal and don’t reach it, you feel quite disappointed in yourself and will want to give up. Keeping the same example, if you set yourself the goal of exercising five times in the week and only exercised three times, you’ll feel disappointed in yourself and won’t want to continue with this new habit as it leads to a negative outcome, even the amount of exercise is the same as in the first scenario.
Creating a new habit can be hard as it requires you to do something that doesn’t feel natural to you. This means that you need to consciously make the effort to practice your new habit every day, or every couple of days, until it becomes second nature to you.
A little trick to make this easier is to start each day off with a healthy habit to get you motivated to keep going for the rest of the day. If you put it off until the end of the day, you’re more likely to put it off for tomorrow, or even worse, next week. If you get it done first thing in the morning, you can cross it off your list, you’ll produce those endorphins as you’ve reached your goal, and you’ll feel good about yourself for accomplishing an important task.
Having a person you trust or a supportive community backing you makes it much easier to carry through with your new habits as you’ll have support and motivation to keep going.
Tell someone about your new habits and goals, and get them to join your help keep you accountable. If you’d like, you can also join the My Soul Challenge Facebook group to keep you motivated. You’ll find new challenges to try and a community of people who are motivated to create great habits so they can feel their best and reach their greatest potential!
Bliss balls make a great snack! These bite-sized treats are packed with nutrition and are sweet enough to fulfill any craving for something sweet. Have 1 or 2 as a snack or dessert!
1 cup unsweetened shredded coconut
1 cup cashews
1 cup dates, pitted
pinch of sea salt
Blend the coconut in your food processor until it is finely chopped.
Add 1/2 cup of cashews and blend until they are finely chopped.
Add in remaining cashews, dates and sea salt. Blend until dates are finely chopped.
Form into little balls and refrigerate or freeze in an airtight container for up to 4 weeks.
Makes approximately 14 balls.
These apple cinnamon bites make a great snack. Use tahini to make them nut free and school friendly!
1 cup hemp hearts
1/4 cup ground flax seed
1/3 cup tahini or almond butter
1 apple, peeled and finely chopped
2 tsp raw honey
1 tsp – 1 Tbsp cinnamon
Combine all dry ingredients in a bowl and mix well. Add apples, honey and tahini and mix well.
Form into balls – should make approximately 14.
Refrigerate for at least 30 minutes in order for the balls to firm.
Store in an airtight container for 3 to 4 days.
Pumpkin is definitely an underused vegetable. Pumpkin pie and lattes is definitely only a small part of the gourd’s potential. It’s gentle on the digestive system, high in immune boosting beta-carotene, magnesium, potassium and a great source of fibre.
I’ve been experimenting with it in smoothies and was honestly surprised at how good it turned out!
1/2 cup pumpkin purée
1 scoop vanilla protein powder
1 Tbsp cinnamon (or more to taste)*
1 0.5cm thick piece of fresh ginger, peeled
1 Tbsp almond butter
1 cup (or more if needed) unsweetened dairy-free milk (almond, coconut, cashew)
1 Tbsp raw cacao nibs (optional)
*Pumpkin pie spice can be used instead of cinnamon.
Blend all ingredients EXCEPT cacao nibs in blender until smooth. Pour in glasses and top with cacao nibs and a dash of cinnamon.
Makes 2 servings, or 1 large serving.
At the beginning of Fall, I like to make this remedy to have it all winter. It’s so simple to make and I always have a good throat soothing syrup on hand.
Honey (I like to use raw local honey)
1 small jar (about 1 cup)
Peel and chop up your ginger to fill your jar 2/3 full and cover with honey. Let sit on the counter or in a cupboard (out of direct sunlight) for 4 weeks before using.
The honey will become more liquid with the ginger.
To soothe a sore throat, take a small spoonful several times per day.
*Avoid giving raw honey to children under the age of 2.
Turmeric has excellent anti-inflammatory and liver cleansing properties. You can use fresh or dried herbs (turmeric and ginger). For dried Turmeric, I like using Organic Traditions to ensure good quality anti-inflammatory properties (there are other good brands as well, I mention this one as I use it and like it).
The cinnamon adds a nice flavour. Cardamon and cloves are also a great additions to this latte and add a bit of the traditional Chai flavours.
1 cup coconut milk or almond
3/4 tsp ground or fresh grated turmeric or 1/2 tsp dried turmeric powder
1/2 tsp ground cinnamon
1/2 tsp grated fresh ginger or 1/4 tsp dried powdered ginger
small pinch black pepper
squirt of honey or maple syrup
1 tsp coconut oil (optional)
Makes 1 large serving or 2 smaller servings
Heat in a small saucepan, strain and enjoy warm. To make this drink frothy, shake it up in a mason share or spin it in your blender for a few seconds.