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Beat The Sweets! Healthy Alternatives for Sugar Cravings

6/30/2019

Written by Yoga Mamas' Holistic Nutritionist, Adrienne Cote
By now we all know that consuming too much sugar is not ideal for our overall health. Sometimes though our bodies and our brains don’t quite get that message and we can find ourselves craving and wanting all of the sugary things! Chocolate, candy, ice cream, cake, donuts you name it and I bet at least one of those items may ring true for you.

While I don’t believe full avoidance of our favourite treats is realistic (I think that life is meant to be enjoyed and it’s ok to indulge every now and then), I DO think it is important to understand a bit behind WHY we crave sugar. The quick and dirty answer is that it could be a number of things! We are unique individuals after all: blood sugar levels that are out of whack, an underlying nutrient deficiency and being under stress are just a few possibilities. It’s always important to investigate the WHY if you feel you have a serious sweet tooth addiction or massive daily cravings as it can signal a health issue that you may want to address (an appointment with me can help you get to the bottom of it).

In the meantime, here are two simple and healthy snack ideas that will satisfy your sweet tooth AND your hunger. The combination of ingredients combine protein and fat which help give us a longer burning source of energy. The addition of a carb (in this case dates and bananas) also give an initial burst of energy and provide us with that sweetness we desire.

Healthy Recipes To Beat Sugar Cravings

Almond butter stuffed dates

Remove pit from a medjool date and stuff with almond butter or nut butter of choice
enjoy!

Banana Shake

1 frozen banana
Handful of spinach
1 tbsp nut/seed butter of choice (coconut and almond butter are my 2 faves)
1 date
1 tsp Ceylon Cinnamon
Scoop of protein powder of choice
1 cup of nut milk of choice (add more for desired consistency)
Blend until smooth
*BONUS for a cold summer treat you can pour these smoothies into popsicle moulds and freeze them!

Interested In Working With A Holistic Nutritionist?
Book A FREE 20 Minute Consultation With Adrienne To Find Out More.

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Easy Chocolate Chia Energy Bites

6/28/2019

From hurry-out-the-door mornings, to afternoon snack attacks, everyone can use a quick & healthy recipe to lean on in times of need. These Chocolate Chia Bites are not only packed with healthy whole ingredients, they also satisfy a sweet tooth with decadent dates and a hint of yummy chocolate—these may just be the ‘two-bite brownie’ of the healthy-eating world! The following recipe is quick to make and, because no one likes to wait when they feel the hangry coming on, require no bake time; Just blend, roll, and have yourself a chocolate-chia feast.

For Mama-To-Be: Send your bump all kinds of love with this single-bite delight! The extra calories (and energy boost) are especially important during the third trimester. Take a few to work and enjoy with an afternoon tea. We promise it will feel perfectly indulgent. If you’re feeling generous, bring the entire batch to the office! A healthy snack is sure to be appreciated by all. That said, as an expectant Mama, you are entitled to keep these treats all to yourself—no questions asked.

For The New Mama: Rolled energy bites are THE BEST for new Mamas. Although it’s important to continue to eat well after Baby arrives, it’s common to miss regular meals when you’re busy caring for your newborn. Having a bowl of these treats within arm’s reach will be a lifesaver! If you don’t have time to make them yourself—any “free time” should really be spent putting your Mama feet up—ask friends and family to make them before visiting you & Baby.

For Your Littles: Kids just love to help in the kitchen. Ask your Littles to help measure the ingredients, watch the food processor in action, and then roll the dough into bite-sized spheres. Unlike cookie dough, this mixture can be eaten raw—no need to fret when they take a nibble straight from the bowl. Because this recipe contains nuts, you won’t be packing them into your Little’s lunch bag, however this is a great recipe to have up your sleeve on snow days or over March Break! Check out more Indoor Activities Your Littles Will Love this March break.

Chocolate Chia Energy Bites

Approx. 24 balls

Ingredients

2 cups pitted medjool dates
2 cups almonds and/or walnuts
4 Tbs chia seeds
2 Tbs coconut oil
2 Tbs hemp hearts
2 Tbs cacao powder
¼ tsp salt
¼ cup peanut butter
½ cup chocolate chips

Method

Blend the nuts and chia seeds in a food processor until flour-like, about 1 minute.
Add the remaining ingredients, except for the chocolate chips, to the food processor. Blend until a thick dough forms, about 1 minute.
Scoop the dough into a bowl and fold in the chocolate chips.
Use your hands to roll the mixture into little balls, place in an airtight container and store in the fridge.

Freezing
These energy bites are so good, you can be sure the entire family will want to gobble them up! We recommend freezing half the batch for later (call it Mama’s secret stash…shhh). Place the energy bites onto a cookie sheet with space between each one. Let the uncovered tray sit in the freezer for an hour or so. Once each ball is frozen through, you can move them into a freezer-friendly storage container.

Our Chocolate Chia Energy Bites are a hunger-busting sweet treat you can feel good about! AND they are also incredibly versatile. Swap in different nuts and seeds according to what you like and have on hand. If your dough is too crumbly, simply add a little more nut butter or coconut oil. Too sticky? Just add a few more nuts or sprinkle in some extra chia seeds. Totally fuss-free and 100% delicious—Enjoy!

5 Ways to Nourish Your Skin in the Heat

6/27/2019

Our favourite parts of summer might be the warm weather and sunshine, but too much sun can zap skin of its natural moisture. To keep skin fresh, radiant and healthy, you’ll need the right tricks and tools in your pocket. Below are 5 beautiful tips for fighting summer dryness!

Healthy Tips for Your Next Family Roadtrip

6/12/2019

Spring may be a season characterized by recurrent frosts and unpredictable showers, but June always marks a turning point where things—most notably the temperatures—start looking up! We can finally count on sun-filled afternoons, plus evenings out on the porch as we near the first day of summer. And, with the onset of fine weather comes the planning of family vacations.

Whether you’re looking to enjoy fresh country air, a lakeside retreat, or a buzzing metropolis, there are bound to be dozens of getaway destinations in your area accessible by car. Armed with modern in-car comforts and mobile internet access (crucial for planning roadside stops), there’s no reason not to hit the road. That said, prolonged hours on the road could make sticking to your healthy routines a challenge—that’s why we’re sharing five healthy tips for your next family road trip. Roll those windows down Mama, it’s time to drive!

Eat Well
If you’re trying to keep your family well fed on the go, it’s better not to rely on the chain restaurants most commonly found at roadside rest stops. You may find some fresh produce, such as bananas & apples, or even prepackaged healthy snacks like hummus & crackers at some locations, however, you can’t guarantee it, and healthy convenience store foods are almost always overpriced. You’re better off packing a cooler bag filled with yummy options for the journey to ensure everyone stays satisfied—and no one ends up with an upset tummy. Fruit slices & fish crackers, hard boiled eggs, pureed fruit & vegetable packs, and lots of water are great to have on hand. That said, the occasional roadtrip indulgence could be something kids really look forward to. Think about stopping for ice cream at the halfway mark as a special treat--sprinkles all around!

Get Moving
After sitting for (what feels like) hours, your little ones will be itching to move their energetic bodies. Even babes need to be lifted out of their bucketed car seats for a good stretch—not to mention a diaper change! Unless you plan to exit into a town, you’re unlikely to find a full-fledged park to play in, but that doesn’t mean your littles can’t tumble and climb! Look for restaurants with ball pits or activity gyms to engage their gross motor play. You can also keep your eyes peeled for scenic look-outs which may have picnic tables, large rocks or tree stumps, and—if nothing else—green grass to play on. Green spaces are a great place to roll out yoga mats for a 10-minute family practice, jump with a skipping rope, or kick a ball around. Keeping a few outdoor toys accessible will make these much needed body breaks all the more fun.

Stay Entertained
Roadtrip entertainment is all about balance. After the rigermorale of getting everything AND everyone packed up, there is bound to be some residual energy in the air. However, the early leg of an in-car journey usually settles into a bit of quiet time. It’s wonderful to encourage the littles to look out the car window at the passing clouds, cars, and trees; let them wonder at the passing scenes for a while. Older children might like to read or listen to their own music. When they are ready, little ones will want toys or games to keep busy. Babes will love sensory objects and teething rings secured to their seats. Toddlers might like a few books, a magnadoodle, or a drawing pad (just be sure to tether 3-4 crayons to the pad, unless you fancy the ‘blind, one-handed, reach’ into the backseat!) Older children will enjoy travel sized games like checkers; some even come with magnetic pieces. And, when all their other entertainment options have run dry, it’s time to bring out the tablet for pre-downloaded TV shows. Sometimes a few episodes of Peppa Pig are all it will take to survive the last 30 kilometers of your journey in peace!

Plan Naps
Every parent crosses their fingers in the hopes that their little one will nap during long car rides. Their cozy cushioned seats, the hum of the motor, the warmth of the sun—surely they will sleep, right?… well, not always. That said, there are a few things you can do to encourage enroute slumber for your littles. Firstly, make sure they got to eat, play, and use the toilet before you hit the road. Next, time your journey to coincide with naptime. Let them bring their favourite bedtime buddy for the journey; Older babes can bring a pillow. Play some soft music or sing them a lullaby when they begin to get drowsy or wrangy. Be sure to avoid loud rattles and other noise-making toys so they are able to calm down (not to mention for your own sanity!). Some littles will nap easily while driving, and others simply won’t—try not to feel stressed about a missed nap while on the go. Littles do require routine to thrive, however they are also highly adaptable and any form of travel is a special case that can deviate from your usual schedule. If your partner is behind the wheel, you might lead by example by enjoying a little nap yourself!

Protect Skin
You might be protected from the wind and rain, but your family’s skin will still be at the mercy of Mr. Golden Sun while driving in your car. Make sure everyone is wearing broad spectrum SPF 30 or higher, and be sure to reapply at rest stops. If you plan to use your air conditioning, consider dressing the littles in long sleeves and lightweight pants to reduce exposure. Shades for the backseat windows are a great way to protect little eyes and keep your babes from overheating; plus they won’t stop your babe from enjoying the scenic view. A good set of sunglasses is also essential to protecting peepers. Look for sunnies that protect against UVA, UVB, and HEV light. Lastly, sunhats or ball caps are a good way to keep the solar glare from irritating your little passengers—IF you can get them to keep their hats on!

Travelling with your little ones is not only about taking a well-deserved vacation, it’s also about building memories as a family. One of the healthiest tips we can offer is to stay flexible along the way (ultimately serving your mental health). After all, isn’t it the journey, not the destination that matters most? So pack your bags, map your route, and ready your favorite playlist because it’s time to take your family on an epic roadtrip—without compromising healthy choices!

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Beat The Sweets! Healthy Alternatives for Sugar Cravings

Healthy Recipes To Beat Sugar Cravings

Easy Chocolate Chia Energy Bites

Chocolate Chia Energy Bites

5 Ways to Nourish Your Skin in the Heat

Healthy Tips for Your Next Family Roadtrip

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