Anyone can cook and everyone should know how. Don’t get intimidated by complicated recipes and just experiment in the kitchen to learn, this post has my basic tips on where to start and a link to my FREE meal prep guide.
There’s more water than any other substance in our bodies. We have all heard the statistic that human bodies contain up to 70% water, but really this is pretty inaccurate and depends on variables like how much fat is on your body, how old you are and whether you are male or female. But to put it into perspective, bone which is the driest body part still contains around 30% water.
Oxygen is our number one most critical substance for survival but we tend to forget that humans can only live a couple of days without water compared to many weeks with no food. There are countless headlines devoted to food, yet drinking more pure clean water is rarely discussed. It’s common for many people to drink no pure water and subsist on only tea, coffee, soda and juices. Yes, these beverages contain water but they can also be dehydrating.
Is water the number one most common deficiency?
Natural whole foods have a large percentage of water. Fruits, vegetables, meats. But the modern diet of highly processed foods has been completely stripped of all water to be shelf stable and are very hard to eat without some liquid. These dry foods will draw water out from the body to become more digestible.
Water is used as a medium in our body to transport nutrients, hormones and chemical messengers to organs, tissues and cells. It fills the volume inside of our cells and outside our cells.
Our entire GI tract relies on mucus to lubricate it and protect it from corrosive enzymes, acid and alkaline substances. Mucous substances are composed of 98% water so it’s no surprise that dehydration can cause digestive issues. If mucus dries out due to body dehydration it wouldn't be able to protect delicate tissue from corrosive substances. Water is also needed for all digestive juices including bile and stomach acid, these can dry up if not enough water is present.
Water is also used to cushion bones and joints, regulates body temperature, flushes toxins, maintains electrical properties of cells and much more.
Are we only really thirsty when our mouth is dry?
Our body in a dehydrated state may still prioritise some water for saliva to keep the mouth moist for digestion. So it is misleading to think that we are only thirsty if our mouth is dry, by the time saliva dries up completely we are probably severely dehydrated.
The thirst sensation begins to gradually fail if we are chronically under consuming water. Once I upped my water intake it became obvious that I was thirsty the whole time but didn't register because the sensation came back.
Some common signs of dehydration:
Some signs of chronic dehydration:
Are you drinking enough water?
The best way to know is to track your water intake. Get a bottle and count how many times you drink it daily, most people are surprised that they have been overestimating how much water they actually drink. There are many theories about how much water to drink, but it’s recommended to not exceed one gallon (3.7L) a day because you could be losing minerals and electrolytes. Aim for around 2L and adjust for more if it’s hot or you’re exercising. Once you start drinking more water your natural thirst response will come back and you will crave drinking pure water daily.
Meditation, oil-pulling, yoga, walking, time in the sun, essential oils, reading, foam rolling, green juices, dry brushing, 10,000 steps, long baths, candles, crystals, self-improvement, all of it.
The overwhelm of trying to do all the things that are good for us could be our undoing. Sometimes the stress and anxiety caused by trying to get it all perfectly right can be more detrimental than not even trying to do those things in the first place.
Nothing can bring you peace but yourself - Ralph Waldo Emerson
We hear about all the things we “should” be doing. Doing for us, for our health, for our family. But who has all that time? It’s a full-time job to get all of those things done. It’s no surprise that research has been published showing that we associate business with success. Many of us tend towards the perfectionist side and when we lapse on all of the things we want to get done, we tend to feel guilty and beat ourselves up.
Social media does not help here, it looks like everyone is getting it all done except for me!
I love this idea of listing out your weekly self-care non-negotiables here (be realistic!) and ticking them off as you do them. Next week start again. The Minimalists get it right in this blog post. I love their work and this is a great simple explanation on how to make sure you are devoting time to yourself each week.
But the key as always is balance let’s not be so hard on ourselves if we didn't get it done. Relax with the step counting, biohacking, measuring our self-improvement from time to time.
Every day do something that brings you one step close to your goals.
One of the biggest mistakes someone can make in their health is waiting until it’s too late to do something positive. Waiting until a doctor diagnoses us with a condition or a disease is leaving things too late. The many years leading up to an event like this is where prevention can happen. These years could have been filled with symptoms that were brushed off as not important. Like trouble falling or staying asleep, difficult digestion, irregular elimination, low energy, mood swings, bloating, gas, constantly runny nose, anxiety, fatigue, or an energy roller coaster of highs and lows that you can’t get off.
One of the hardest things to learn in our modern lives is how to slow down and listen to the body. It's trying to tell us what we need if only we would listen.
Being in the nutrition field or any health-related field can be all consuming. Health is part of everything we do, it is our life. But it’s easy to get caught up in all the things that are wrong or could be better - our diet, our meditation practice, our exercise, or stretching, vitamin protocol, yoga practise, time away from glowing screens. The list is endless.
Sometimes I have to remind myself that my body wants to be healthy. It is completely natural and innately inbuilt into us to be healthy and heal our body. So when things aren't perfect now, I give myself more grace.
Skincare is pretty important to me as I’m now in my 30’s, prevention is worth more than an ounce of expensive vitamin C skin serum. Since I love spending a lot of time doing outdoor activities, the effect this has on my skin is definitely something I have thought about. Not that I would ever choose to stay indoors to protect my skin, but to acknowledge that it needs extra support. My main concerns, if I can call them that, are skin evenness, tone, redness, dry patches, and fine lines/wrinkles.
Up until I hit 30 I just used Dr Bronners to wash my face and coconut oil or rosehip oil to moisturize, very low tech. But I thought I would branch out and try something new. I already had pretty good skin but maybe amazing skin was just around the corner. The criteria for me was that it had to have ingredients I could recognise, I’m not a fan of any perfumes or strong scents so it had to be gentle in that area too.
The first option.
The first option I tried was this Primally Pure beauty cream which I got back in December last year. It’s based on beef tallow from grass-fed animals so can’t get more natural than that. It also smelled pretty great, my man definitely commented on it. At first, I thought it could be giving me a slight break out when I changed from coconut oil to this. It’s a pretty thick cream and felt heavy at times, I used it before bed exclusively. After a month my skin adjusted to the weight of the cream but I don’t think this would suit everyone.
The second option.
The second option I tried was the Marie Veronique Protective Day Oil, I got this in March. The instructions say to warm up a whole dropper full of oil, warm up between the hands and then massage into face, neck and chest. Honestly, that was way too much oil for me. I would walk around greasy all day. Once I reduced down to around 4 drops my skin decided it liked the oil after all. It absorbs fast and did leave my skin radiant.
I also tried a sample of the Gentle Retinol Night Serum from Marie Veronique but my skin did not like it, and it led to some blemishes which I never usually get. I’m really not sure why. The texture is very light and the smell reminded me of Dr Hauschka products I had tried in the past. Luckily I just paid for a small sample to try instead of committing to a full bottle. I also tried the Cocokind matcha stick, but I just use this on my lips because I love the smell of matcha and coconut together. It reminds me of my peaceful morning at home drinking a mug of matcha.
Then about a month ago I started drinking my essential greens powder every morning as I had done in the past and that alone has made my skin glow more than any of the products I tried. This just reminded me that we can spend hundreds of dollars on skincare but in reality, good skin comes from within. Eating plenty of vegetables full of antioxidants and drinking enough water daily is a lot more important than what cream you smear on your exterior. Limiting processed foods, sugar and alcohol is also key. Skincare and cosmetics are also so heavily marketed to women that it’s hard to not fall victim to their message that we are less-than without the latest product. So this is just a reminder to myself that a consistently healthy diet and lifestyle wins over quick fixes.
I've posted about my favourite powdered greens powder before, check it out here
What are your tried and true skin products?
EPA + DHA
Let’s all agree that humans need Omega 3’s for optimal health, they are essential fatty acids that the body itself can’t make. We need them for brain health, inflammation response, and cardiovascular health. But everywhere you look now there are fish oil Omega 3 supplements; at supermarkets, at drugstores, on the internet. Countless brands are touting and selling these capsules and liquids. No wonder that it is a billion dollar industry.
The problem with fish oil
The problem with fish oil is that Omega 3 fats are polyunsaturated which means they are the most fragile. They are easily damaged by heat, light and processing. A study completed in New Zealand showed that “almost all” of the fish oil supplements that were available on the NZ market were tested and showed they were highly oxidised. They also found that levels of EPA and DHA (the two key Omega 3 fatty acids) were markedly lower than stated on the label. If you think this won’t affect you because the product you have is considered high quality, think again. The researchers found that “best-before date, cost, country of origin and exclusivity were all poor markers of supplement quality”.
In the past few years I have consumed many bottles of Green Pastures Fermented Cod Liver Oil & Butter oil blend, but this was for the fat-soluble vitamins not so much EPA and DHA. I recently tested really well for adding some essential fatty acids to my life so decided to jump into the deep end with fish oil. I went with a product that came highly recommended to me, Wiley’s Finest Wild Alaskan Fish Oil - 1000mg EPA + DHA. The fish used is guaranteed sustainable and the processing used ensures that the product is not contaminated with heavy metals. It is also free of GMO additives.
Whichever EPA & DHA supplement you go with, just remember to do some research and go with a trusted source because the risk of those capsules containing a rancid oxidised polyunsaturated fat which could be more damaging than good is very high. Or play it safe and stick to whole food sources of these key fatty acids like eating sardines and wild salmon a few times a week.
Update November 2018: How do we know if the fish oil you are taking has gone rancid during processing or in the capsule? The easiest way is to crack the capsule in your mouth between your teeth and taste the oil. It should taste like fish and not fish thats gone bad. These days I crack the capsule in my mouth every time I take one and have it with food. Why? Digestion begins in the mouth so I want to mix the oil with the enzymes in my saliva and make sure I’m really getting the most out of the supplement I’ve spent good money on. I take it with food so my stomach is already acidic enough to digest food which kicks off the digestion cascade and makes sure I’m releasing bile to digest these essential fats.
Do I get fish burps from this process? I’ll answer this question because it’s a common complaint from taking fish oil supplements. No, I don’t burp up fish smell. One thing is I taste the supplement and it doesn’t smell or taste any stronger than eating a piece of salmon. If you are plagued with fish burps make sure you are breaking the capsule in your mouth for optimal digestion, if it tastes bad then don’t take it because it’s probably gone off despite what the best before date says.
On that note let me mention the fermented cod liver oil I used to take. Everyone who’s taken it knows it doesn’t smell or taste anywhere near delicious, in fact when I started taking it I would gag. Now that I know what I know, I won’t take it again. You can’t ferment an oil, which seems so obvious to me now but back when I first started taking it fermented was such a buzz word and the product was so highly recommended it clouded my judgement and it seems like the judgment of many other people. Polyunsaturated oils go rancid within hours of being exposed to heat, light and air. If you’ve ever smelled or tasted the unflavoured product then you know the word that comes to mind is rancid.
Fear not, there are great cod liver oil options out there that are not fermented! Check out this post from Cheeseslave to find out more. Side note: I started reading her blog when I first discovered the book Nourishing Traditions nearly 10 years ago.
The elusive force that is holding us all back. If only we could find it and hold on to it long enough to get fit, eat healthily or overhaul all those bad habits. At least that's what many people tell themselves, scrolling social media to get inspired enough by someone to make a salad or hit the gym.
Choosing between what we want now and what we want most.
There’s plenty of articles and blog posts online talking about how to get and stay motivated. What’s missing is that successful people aren't always motivated. Everyone has the days when they are tired and take out is so much more appealing than the cold meal you have waiting for you in the fridge, the same one you’ve eaten the last two days. Or days when we drag out getting to the gym, wandering around the house aimlessly in activewear, procrastinating. But successful people push through not being motivated in the moment because they have a long-term goal in mind. Or have turned these actions into habits so they get done without thinking too much about it.
Talk does not cook rice.
Do you know a person who is always talking about wanting to get healthy, or shed a few pounds or take up a new sport but just doesn't do anything about it? “I don’t have time”, they say. Let me challenge that and say that you just aren't prioritising your time. If you are watching one show on Netflix a day or spending 20 minutes on social media that’s time you could have used to cook a healthy meal or do a bodyweight circuit at home to get a sweat going.
Make time or make an excuse
Write out your priorities in order of most important to least important and I will bet that watching TV or scrolling social media isn't at the top, chances are these aren't even on your list. Watching Game of Thrones in its entirety probably isn't a popular life goal.
One last tidbit. Don’t overcomplicate it! When trying to establish that healthy improved lifestyle, start small. When we change one thing at a time, we are much more likely to stick with it and turn it into a habit. Keep it simple and don’t sweat the small stuff. If you miss a scheduled workout or end up ordering pizza for dinner - that’s life. Just make sure you get to your next scheduled workout and your next meal is home cooked. Avoid extreme changes and set yourself up for success.
Coffee is my first love
Coffee and I have had an on and off relationship for a while now. I used to drink 2 or more cups a day in my early 20’s, which dwindled to a firm one cup rule and always before 12 pm. But now I really feel it negatively impacts me. I’ve noticed that it can make me jittery, lose my appetite, and worst of all sweat profusely. It sometimes also affects my sleep, even if I drink it in the morning. When I’m on holiday I tend to handle caffeine a lot better than in my usual day to day.
The first cup of matcha
In the past I have just switched to decaf - a swiss water process decaffeinated whole bean option. But on a recent holiday to New Zealand, I finally tried a delicious matcha latte at a vegan restaurant. But it wasn't love at first sip! The first cup I thought just tasted like a grassy powder suspended in nut milk, I had to add a spoonful of coconut sugar to make it more palatable. But strangely the next day I was wanting to have it again. Combine that with being on holiday, catching up with friends and family which resulted in at least two coffees per day, I was overloaded. The rough, acidic taste of my usual cup of bean water just didn't appeal (I drink my coffee black).
Apart from that first inaugural cup, I haven't sweetened my matcha since. The homemade fresh nut milk at the restaurant probably played a big part in my new love of matcha. In my opinion, it goes great with a slightly creamy nutty base instead of plain water. So once I arrived back in Canada the experiments started to try and nail a matcha recipe that hit all the marks for me. What’s important to me: taste, dairy free, sugar-free, mouthfeel/creaminess, cost-effective, fast and easy to prepare in the morning. This pretty much ruled out making my own nut milk, I ain't got time for that.
Playing with matcha at home
The first thing I tried was “Let’s do organic Creamed Coconut” - this comes in a hard block but when melted it’s a creamy coconut butter that I usually buy and use in curries. It was a fail, the coconut is definitely not fine enough and the result was really gritty - it was a mouthfeel fail.
The second try was just using coconut milk from a can, these usually have a lot fewer additives than a carton or bottle of nut or coconut milk. I picked up a Thai Kitchen Coconut Milk - the full-fat variety. Before using it has to be re-blended because it separates in the can due to the lack of said additives. This was a solid contender because it was smooth drinking but I just didn't get much of a coconut flavour despite it being just coconut. Maybe the flavour would have been stronger if I just used the solid part of the coconut cream from the can.
The next option was inspired by all of the cashew coffee I’ve seen on Instagram. So I blended a handful of raw cashews with hot water into a quick creamy nut milk - no straining required. The first time it was still kind of gritty, the bottom of my mug was a super thick liquid but I did enjoy the nutty taste. Next time I tried the same thing but with two teaks, I soaked the cashews in boiling water for about an hour while I cooked and ate breakfast. Then I blended for a full minute and a half, my new Vitamix has a timer showing so it made this part pretty easy. The result was a much smoother and creamier version, blending for longer definitely makes a big difference. The creamy, nutty flavour was spot on and balances out the grassy teaspoon of matcha.
I also considered but didn’t try regular almond milk from the store or NutPods which could both be solid options. I have also just procured Artisana coconut butter, which has been described as a very smooth and fine blended coconut so that will be my next try - Nutiva also makes a coconut manna that makes a good and slightly cheaper option. The matcha experiments continue. Can you tell I really want to nail a coconutty matcha blend? Have you tried matcha? What’s your opinion on the green, grassy, tea-like taste?