Join us for the next 6 weeks as we challenge each other to incorporate healthy habits into our lifestyles. Share with a friend to challenge them with you!
 
Health Habits Challenge: Eat a BALANCED breakfast!
Thats right, its week 4 of the #healthyhabits challenge!
The goal this week is to start your day off right with a breakfast balanced with proteins and healthy fats.
The word breakfast literally means "to break the fast", and you want to do so by intaking nutrients the body has used up all night long. That primary macronutrient is protein. 
By reaching for something quick and easy on your way out the door, like coffee + a banana or bagel, you're essentially fueling your fasted body with a handful of sugar, and not much else. 
A simple, quick burning carbohydrate meal like the examples mentioned above leads to insulin spiking, cortisol release, and ultimately an energy crash a few hours later. 
Instead, consider proteins and fats such as like eggs, nut butters, overnight oats, or chia pudding.
Fruit can be a great, light option as well, but don't let it be your only breakfast item. Adding a fibre sources + some cinnamon offsets the blood sugar spiking effects of fruits, and breaks them down slower.
Most importantly, don't skip it. The food you intake in the morning stimulates metabolism, and fuels the rest of your day!

​Join us for the next 6 weeks as we challenge each other to incorporate healthy habits into our lifestyles. Share with a friend to challenge them with you!
 
Health Habits Challenge: Lemon Water in the Morning 
For the next 7 days, wake with a glass of fresh lemon water on an empty stomach. Not only is it citrusy and delicious, it's packed with health benefits you might not have known.
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#1 It aid digestion - lemon water stimulates gastric juice production, strengthening the effects of your stomach acid and building digestive enzymes. This makes it a great solution for constipation, bloating, gas, and heartburn.
 
#2 It's rich in potassium - you can skip the starchy banana, because lemon water is a great source of potassium, making it great for heart health, brain function, and the nervous system. 
 
#3 It promotes liver cleansing - waking every morning with a glass of this stuff slowly and naturally supports the body's natural ability to detoxify, since lemon water stimulates the liver and encourages enzyme production.
 
#4 It reduced inflammation - while we think of lemon as an acidic fruit, it actually creates a very alkaline state in the body. A more alkaline environment has been correlated to lower incidences of chronic disease and cancer.
 
#5 It stimulates your immune system - the acetic acid wakes up your mucous membranes, and the dosage of vitamin C helps support immune system function, especially during times of added stress. 
 
Always make sure the lemon is fresh (no concentrate), and be sure to leave some time between your glass of lemon water and brushing your teeth, to save the health of your enamel. 

     "I've been feeling down lately", reports patient X. "Its becoming harder to get out bed, I'm irritated by everyone around me, and I can't get a grasp on these negative thoughts. I know its all in my head, but...".
     
     More often than not, the way we feel easily becomes isolated to a psychological state. Depressed or anxious feelings = a mental condition, even though the symptoms can often be very physical. But what if I were to tell you that thats not the whole story, and that evidence suggests otherwise? 

     We know that our hormones (and feelings, for that matter) are continuously creating a series of beautifully coordinated chemical reactions with the intent of communication within the body. And while these chemical reactions may produce very metaphysical feelings, I assure you, the process is very physical.  Therefore, the way you feel isn't just all in your head, and believe it or not, theres a lot you can physically do to change it.

I thoroughly enjoyed this recipe tonight. Spaghetti squash is a great alternative to pasta, and when cooked right, you almost wouldn't know the difference. The best part is, its gluten free and doesn't spike your insulin the way usual pasta does. 
Plus, the scallops are high in protein, selenium, phosphorous, vit B12, zinc, choline, iron, omega-3 fats, copper, magnesium, potassium and calcium! Not to mention, delicious.

So without further ado, heres what you do...

Heres what to do:

1. Cook spaghetti squash (either roast in oven at 400F for 45 mins, or microwave like this.)
2. Dry Scallops with a paper towel and sprinkle with garlic powder. Set aside.
3. Chop up bacon into 1/2 inch pieces and add to a skillet on medium heat. Allow to cook until crisp and then remove onto a paper towel. Drain excess bacon grease, leaving about 2 Tbsp in the skillet
4. Chop up asparagus and scallions and sauté in the pan in the remainder of the bacon fat. Add garlic and salt and pepper to taste.
5. Add stringed spaghetti squash to the veggies, add the bacon and toss together. Keep on low heat while you cook the scallops.
6. In a clean skillet, add butter and turn to medium/high heat. Once it hisses when you throw a drop of water in, place all the scallops in the pan. Sear for 3-4 minutes (do not move or disturb them during this time). Once seared, carefully flip over and sear the other side for about a minute. Remove from the skillet carefully
7. Plate the scallops over the squash mixture and enjoy!

This recipe is dairy free, gluten free, & paleo friendly!

    Tis the season for soups and warming foods! A fall favourite in my household, this soup is packed with nutrition; from b-vitamins to fibre to immune stimulants (perfect to ward off cold and flu season). 
     But the best part ... its clean, free of preservatives, and easy to make