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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!

If you're like me, summer sun and heat do a number on my hair. Dryness, frizz, split ends... shall I go on.
By this time of year, my locks end up looking more like straw. 

I've tried a number of hair masks... keratin, protein, paraben free, leave ins, wash outs. All expensive, and none as effective as this home remedy...

Castor oil!

     Citrus and fresh herbs never disappoint in this fresh Basa marinade that makes a perfect addition to a summer night dinner plate. 
      Basa is a light, flakey, mild flavoured fish that easily soaks up butter, citrus and herb flavours, making it a great option for marinades. Don't have Basa? Try other white fish such as sole, mahi mahi, or herring with the same marinade.

Heres what you need: 
1. juice of 1 fresh lemon or lime
2. 2 chives/green onions
3. 2 tbsp freshly chopped basil 
4. 1 tbsp capers
5. dash of garlic powder
6. splash of extra virgin olive oil
7. Basa fillets
+ salt and pepper to taste

Heres what to do: 
1. Rinse fish and place in a deep dish or plate. Always marinade at room temperature. 
2. Combine the lemon juice, olive oil, fresh basil, garlic powder, and capers into a bowl and stir. Drizzle over fish and allow to marinade for ~20-30 mins. The acidity of the citrus will start to mildly cook the fish - not to worry. Toss the slided rind of the lemon/lime on top for some added flavour.
3. Heat a skillet or pan on medium high, and toss in 1 tbsp of unsalted grain fed butter just before you're ready to cook. 
4. Place fish into the hot skillet, pouring in the remainder of the marinade as well. Cook ~3-4 mins each side. 

Voila! 
So simple, so quick, so delicious! This made a great addition to a fruit-filled side salad, cooked quinoa, or whatever you heart desires. 

Remember, when choosing fish sources in the supermarket, always reference www.seafoodwatch.org for the most sustainable and clean fish options. 

Enjoy!

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!

     Unless you've been living under a rock, I'm sure you've come across the ingredient every product is labelling free-of and every consumer is trying to avoid, gluten. One of the most common questions I'm asked with regards to dietary changes in practice is "should I be gluten-free too?" Stats say roughly 29% of households now have a family member who eats gluten free, and the "Gluten Free" label has become the top 5th label claim since 2011. But when asked, less than a third of respondents (including those who claimed to be gluten free) actually knew what gluten was and where it was found.
     So... what is it? Why is it bad for us? And what's with all the hype anyways?

    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