Super Easy Vegan Ice Cream

I’m ending my year-long blog hiatus to bring you what is the most revolutionary recipe I’ve tried yet. I’m not joking – this is life-changing stuff, guys.

I love a good banana as much as the next guy. But, the window for eating the perfect canary-yellow banana is small. Mike and I buy one bunch every weekend and, invariably, we are left with a handful of brown ones by Sunday. Normally, I would take that opportunity to bake some spicebread for my staff. Sometimes I swear Mike buys too many bananas on purpose, so I’m forced to bake his favorite treat: toasted-coconut banana muffins.

But, you can really only eat so many muffins and bread before it starts to taste kinda stale and bland.

A few weeks ago, I noticed some new channels were added to Apple TV, including Tastemade. Admittedly, I am addicted to food and nutrition media. I consume the Food Network with the same enthusiasm as a dog with a pizza. My comically-long podcast queue is primarily nutrition-themed. And, my entire library is cookbooks and nutrition textbooks. So, my obsession with Tastemade comes as no surprise.

Tastemade introduced me to “Raw. Vegan. Not Gross.” – a YouTube-based cooking show hosted by the delightful Laura Miller. Her show is true to it’s name; it’s quirky and original. She interjects humor along with important nutrition anecdotes. Her recipes for Avocado Pudding, Red Cabbage Sauerkraut, and Zuchinni Pasta are fresh, delicious and nutritious.

To say that she has inspired me would be an understatement. The past year has been insanely busy for me. I juggled wedding planning with proving myself as a leader in retail management. The pace has slowed in 2015. I’ve got more time to read and try new recipes. Still, nothing really stood out as something worth sharing until I tried Laura’s recipe for vegan banana ice cream. It’s so damn good, I’ve got to share it with you. Frankly, I’m compelled to share it with the world, haha.

 

I love adding strawberries, walnuts, coconut, chocolate or chia seeds.

And, there you have it: you’ll never throw out another rotten banana.

You’re welcome.

Promoting Beauty from the Inside Out

It’s the first day of Spring. And, I’m ready to come out of hibernation. It’s been the worst winter in my memory, with endless snowfall and frigid temperatures. I lost my inspiration for a little while, but now it’s time to snap out of snuggle-in-a-blanket-on-the-couch mode, and get back to work. I decided to write a short piece on promoting beauty from the inside out.

I don’t know about you, but winter really does a number on my sensitive skin, hair, and fingernails. My hands feel tight and dry, my nails keep peeling/breaking, and my hair has lost it’s shiny luster. Instead of making a trip to Sephora to invest in pricey skin creams and hair conditioners (of which I have no shortage), I’m going to attempt to heal my winter-ravaged body through nutrition.

The inspiration to ditch the cosmetics came about through a few different channels. I recently watched a film by James Colquhoun on Netflix that inspired me to question the myriad of chemicals that have made their way into our daily consumables. In addition to that, I’ve been reading some of Geneen Roth’s books on the topic of women and food. I’m starting to explore important ideas around self-love and acceptance. I’m questioning how important physical appearance really is, and how we can shine from a meaningful place. I’m loving the prevalence of the #nomakeupselfies that are crowding our newsfeeds this week. Just a whole bunch of women showing their true, unaltered beauty. Every single one of them has been stunning and inspirational.

In an effort to love my own body, here is how I will be supporting my natural beauty through nutrition this spring.

1) To soothe the dry skin on my hands and forehead, I will drink 1-2 cups of Oolong tea per day. The tea leaves used to make Oolong are harvested later than the ones used to make green or white tea. The antioxidants found in Oolong tea fight free-radical formation in the body. Researchers in Japan conducted a study that showed people who suffer from eczema that drank three cups of oolong tea felt relief from their skin condition within one week. Steep the tea in very hot water for at least three minutes before drinking.

2) To support the growth of healthy hair, I will supplement my vegetarian diet with additional omega-3 fatty acids (DHA). It is challenging to get all of the vitamins and minerals you need through food alone, especially as a vegetarian. Specifically, veggie-eaters need to make sure they get sufficient B-vitamins, zinc, iron and Omega-3s (DHA). Vegetarian sources of omega-3 fatty acids contain only ALA (alpha-linolenic acid), which can be found in foods like walnuts and ground flax seed. I will be taking a 400mg daily vegan DHA supplement sourced from microalgae. Omega-3 fatty acids nourish your hair follicles for stronger, shinier hair that grows faster.

3) For stronger fingernails, I will pump-up my plant-based protein intake to 55 grams per day. Hair and fingernails are made-up of keratin – which our bodies synthesize from the protein we eat. Vegans can source their daily protein from nuts (like almonds and cashews), seeds (like pumpkin and sunflower), soy products (like tofu and tempeh), legumes (like chickpeas and black beans), food yeasts and fresh-water algae.  Aim to have 15 grams of protein per meal. For example, one serving of organic tofu (10 grams of protein) served on a spinach salad (3 grams of protein) with a vegan coconut milk dessert (2 grams of protein) would constitute a balanced meal with all your required protein.

I’ll let you know how it all works out. Feel free to share some of your nutritional beauty secrets in a comment below. Before I leave you to enjoy the first evening of spring, here is my #nomakeupselfie from a hike in Gatineau park with Mike.

Blueberry G’Morning Muffins

moofins

It’s been an eventful week for me; I traveled to Montreal to complete some training for work, and I spent most of Saturday trying on beautiful wedding dresses. Honestly, there is no greater way to spend an afternoon than twirling around in sparkly white gowns. After visiting four stores in Ottawa, I found “the one” in a little shop in the west end. It’s a huge relief to have the dress ordered. Now, Mike and I can just focus on planning the beach-side ceremony.

As I do most weekends, today I whipped up a batch of healthy muffins for us to eat for breakfast over the course of the week. Sometimes I make carrot-spice, sometimes coconut-walnut, and sometimes banana-bran. But today, I felt like adding some real “superfoods” in the mix. I choose to feature wild blueberries, which contain anthocyanins. Anthocyanins are what give blueberries their deep blue colour. Anthocyanins act as powerful antioxidants, which aid in the prevention of disease, such as cancer and heart disease. I also added a healthy dose of ground flaxseed, which is an excellent source of fiber and omega-3 fatty acids, as well as phytochemicals called lignans. Lignans have been linked to reduced instances of colon and breast cancer, as well as increased metabolism and lower BMI in women. And, finally, I chose organic oatmeal. I love using oats in baking, because they add a rich, buttery flavour (so I can use less sugar). Oats are a great source of fiber, which can help to regulate blood sugar levels. They also contain vitamins, minerals and antioxidants, and are a source of protein and complex carbohydrates. The soluble fiber content of oatmeal can help to lower cholesterol levels, and reduce the risk of heart disease.

This recipe will make 12 muffins.

• 1 cup whole wheat flour
• 3 cups rolled oats
• 1/2 cup brown sugar
• 2/3 cup ground flaxseed
• 2 teaspoons baking soda
• 1/2 teaspoon baking powder
• 2 teaspoons cinnamon
• 1 large eggs
• 1/2 cup coconut oil
• 1 cups kefir
• 1 cups blueberries

1. Preheat oven to 350 deg F.

2. Stir together flour, oats, flaxseed, baking soda, baking powder and cinnamon.

3. In a separate bowl, mix the eggs, kefir, coconut oil, sugar and a 1/4 cup of water.

4. Mix the wet and dry ingredients together, and stir  in the blueberries.

5. Bake muffins for 20 to 25 muffins. Let muffins cool on a rack before serving.

These muffins will  keep you feeling fuller longer. A delicious addition to your breakfast, or as an afternoon snack. Enjoy!

Mel xo

Natural Cures For The January Blues

It’s been 20 days since my last post; I think it’s safe to say I’m experiencing some writer’s block. I suppose it’s not surprising; I’ve recently started a new job, and I’m planning a wedding. And, if that wasn’t enough stress, I’ve caught a couple nasty viruses this season. Normally, when I’m feeling stressed, I just go outside: get a little sun, sit in a park, maybe go for a run. But, it’s January, and the bitter cold seems to suck away my energy and trap me inside. This is difficult to share, but recently I have even felt sharp chest pain and had difficulty breathing during particularly stressful days.

To combat this terrible feeling, I’ve come up with a few natural, healthy ways to ease anxiety and beat the blues.

1) Take a St-John’s Wort supplement. This remedy was suggested by my colleague, and after doing a little research, I’m quite pleased she did. (Thanks, Faith!) Hypericum perforatum is a flowering plant with 370 species worldwide. It has been used for centuries to treat many different ailments. It has been shown to be as effective as tricyclic antidepressants (TCAs) and selective serotonin reuptake inhibitor (SSRI) antidepressants in the treatment of mild to moderate depression. It’s also proven effective in treating  insomnia and other sleeping disorders. There are some drug interactions to note, so it’s important to do a little research before trying it. But, I find it a great alternative to traditional medicines. I’ll be taking 900mg  per day for the remainder of the winter season. Make sure you get a good quality brand of capsule (which are easier to digest).

2) Drink a green juice every day. I can’t think of anything more energizing than a tall glass of vegetable juice. It contains all the vitamins, minerals and live enzymes of a large amount of raw veggies in one easily consumed beverage. Good nutrition goes a long way towards helping with depression and restoring nervous system function. I like to add lemon and ginger to kale, celery, cucumber and spinach, and serve it over ice. I recommend the Brevel Juice Fountain Elite. It’s not recommended that you store your juice in the fridge – drink it right away while it’s fresh and none of the nutrients have degraded. Juicing is a great way to gain the nutritional benefits of green leafy vegetables that may otherwise be unpalatable to you.

3) Find fun activities to stay active in winter. (Emphasis on fun!) Exercise helps ease depression by releasing feel-good endorphins. I might not be able to ride my bike or go for a run, but that doesn’t mean I’m stuck inside. This winter, I dug out my old ice skates and gave myself the goal of skating the entire length of the Rideau canal. The only way to stick to an exercise regime and feel motivated is to find activities that you truly enjoy. Another great activity to try is a trip to Sky Zone to jump on trampolines all afternoon. Or find an indoor pool and swim a few laps, then treat yourself to a soak in the hot tub or sauna.

4) Eat more omega-3 fatty acids. These are essential for optimal functioning of brain cells and neurotransmitters, particularly serotonin. A great way to increase your omega-3 intake is to incorporate ground flaxseed into your diet. Try sprinkling it into smoothies, cereals, or salads. Other plant sources of omega-3 include kiwifruit, chia seeds, and hemp oil. 

5) Replace screen-time with craft-time. It’s easy to get caught-up in our technology and forget to flex our creative muscles. I have to admit that since getting an iPad at Christmas, I spend less time writing or making soy candles. There’s something to be said for crafting things. You can temporarily escape your  day-to-day stress, and focus on a productive endeavour. And, at the end, you might be left with a phenomenal piece of art, instead of wasted hours watching Netflix and feeling blue. I recently invested in some oil-based paint pens and I’ve really enjoyed the stress-release of doodling on a canvas with them. At the end of a long day, it’s a nice escape, with pretty results.

Talking about depression isn’t easy: not for me, not for anyone. On January 28th, Bell will donate 5 cents to mental health initiatives for every tweet with the hashtag #BellLetsTalk, every Facebook page share, every text and every phone call made on the Bell network. The funds will be donated towards anti-stigma initiatives, improving care and access, workplace mental health initiatives, and donations to research. You can learn more here.

Small Resolutions to Try Out in 2014

 

Mike and I enjoyed a very tame New Year’s Eve. We avoided the frigid cold by staying in to watch half a season of Suits and drink champagne in our pyjamas pants. Today, I’m feeling quite refreshed and ready to enthusiastically welcome 2014. I’m currently enjoying a green juice from my new Brevel Fountain Elite juicer. I juiced some celery, kale, lime, carrots and apples with pretty tasty results. Now, you may already know, that juicing leaves you with quite a significant amount of vegetable pulp leftovers. So, I’ve spent the afternoon thinking of ways to use it. It might be pretty tasty added into guacamole dips, vegetable soups, quinoa or bean salads, veggie burgers, and walnut-lentil balls. Mike also suggested we try to making our own vegetable crackers or bread, and I’m on board. You can look forward to a post about this in the near future, as I experiment with new recipes.

You may be undertaking a new resolution today – about 45% of us do. We envision ourselves healthier, happier, and wealthier in the New Year. It’s a fresh start, where we are free to transform into a more ideal version of ourselves. According to the Journal of Clinical Psychology, only 8% of us will follow through with that resolution until the end of the year. Kind of a bummer. Some people speculate that it’s because we set big goals, without a clear plan to achieve them. This year, instead of setting impossibly high standards for yourself, why not try out one small change?  Research shows that it takes at least 66 days (on average) for someone to adopt a new habit.

Here are a few examples of small things you can try out over the next 60 days to enrich your life:

For Health: Eat an extra serving of fresh fruits or raw veggies with every meal.

For Happiness: Get outside for 30 minutes every day.

For Organization: Purge one unnecessary item per day. Keep only things you absolutely love.

For Weight Loss: Swap out all beverages (soda, coffee, juice, alcohol) for filtered water.

For Confidence: Try something new each day (a strange food, a group activity, a new face cream – whatever)

For Anxiety: Complete one mindfulness activity each night.

For The Soul: Find a small act of to do kindness per day.

For Energy: Commit to eight hours of quality sleep per night.

For Wealth: Leave your wallet at home, and bring only what you need for that day.

For Love: Reach out to someone you care about (via email, text, call, or in person) every day.

Remember to do it every single day. Put notes around the house and reminders on your phone. Tell your friends and family so they can support you. If you are diligent, in the end, it will become like second-nature. You will be one step closer to your goal, and you will feel awesome.

And, if you ask Mike about his suggested New Years resolutions, he’ll tell you “don’t eat tacos for breakfast.”

Thanks, honey.

Crushed Candy-Cane Cacao-Walnut Cookies

It’s been a particularly hectic holiday season this year. Nature has thrown several winter storms our way, making everyday travel both treacherous and slow. It’s also been unbelievably cold compared to last year. I’ve been staying inside drinking spiced lattes and watching Elf on repeat. Once again, I crafted approximately 50 soy candles for family and friends as holiday gifts. They took about six weeks to complete. I love giving soy candles as gifts, because they are personal and beautiful. A small, but luxurious gift that anyone can enjoy.

And, lastly, I’m happy to announce that I am starting a new job in January. It was a lengthy process, but so worth it. I think this company represents the same values that I have. They provide a truly great and unique retail experience in the industry. This position will allow me to really flex my creative skills. I am so grateful for this new opportunity and also looking forward to any other surprises that 2014 has in store.

Today, I have a small gift to share with you, my readers. A recipe for a holiday treat that is both delicious, and nutritious. They are soft, chewy chocolate cookies with walnuts, topped with drizzled dark chocolate and crushed candycane bits. They are about as festive as a cookie can get. I’m on a real candycane kick this year, from flavoured-coffees to peppermint bark – I can’t get enough of this minty delight.

Alright, let’s talk about what’s healthy about them! Walnuts contain more omega-3 fatty acids than any other nut. These will help lower your triglycerides and reduce plaque formation – in other words, great for your heart health! Walnuts also support brain function and can regulate mood. These cookies also contain dark chocolate, which is loaded with flavanoids. These provide protection from environmental toxins and prevent clogging in your arteries. Real cocoa also contains magnesium, and many antioxidants. Antioxidants are compounds found in food that help fight the process of oxidation, or oxidative stress, a factor in virtually every degenerative disease. Remember to use fresh, organic ingredients whenever possible, to retain the most nutrition possible.

Ingredients

2 cups dark chocolate chips

1 cup chopped walnuts

1/4 cup natural, unsweetened cocoa powder

1 tsp baking powder

1 tsp espresso powder

1/2 tsp salt

1/2 cup unsalted vegan butter

1 cup raw sugar

1 tsp vanilla extract

1 tsp peppermint extract

2 vegan egg substitutes

4 crushed candycanes

1. Preheat your oven to 375 F.

2. Melt your chocolate chips in a double-boiler.

3. Sift together all dry ingredients – flour, salt, espresso, baking powder, and cocoa – in a medium sized bowl.

4. Using a hand-mixer in a large bowl, cream together the butter, sugar, eggs, vanilla, and peppermint until smooth. Next add in about two thirds of the melted chocolate.

5. Stir together wet and dry ingredients just until mixed. Stir in the walnuts.

6. Measure a level tablespoonful of dough; roll dough between palms to form a ball. Place on a baking sheet. Repeat with remaining dough, spacing cookies 1 1/2 inches apart.

7. Bake cookies until cracked all over and tester inserted into center comes out with large moist crumbs attached, 8 to 9 minutes. Cool cookies on a baking sheet for five minutes. Transfer the cookies to a cooling rack.

8. Using the leftover melted chocolate, use a fork to drizzle chocolate over the cooled cookies. Sprinkle crushed candycanes over, arranging some pieces with red parts showing. Chill just until chocolate sets, about 20 minutes.

Coconut Craze: Can Saturated Fat Be Healthy?

It’s late November in Ottawa – a pretty gloomy time if you’re a nature-lover, like myself. In an effort to stave off the winter blues, I’m about to get a little nutty. Today, I want to explore the most tropical fruit of all: the coconut. You’ve probably noticed these hard-shelled, water-filled fruits getting a lot of attention lately; they are touted as the next “superfood”. There is an abundance of nutty products available, from coconut oil, to coconut water and coconut milk. What makes this particular food so special is it’s versatility and abundance of health-promoting properties.

A 1/2 cup of shredded coconut meat contains 4 grams of fiber, 142 milligrams of potassium, 13 milligrams of magnesium, less than 3 grams of sugar, and 13 grams of heart-healthy fat. People often shy away from eating coconut because it contains saturated fat, but there is no significant evidence of deleterious health effects. It has been observed that people from the Pacific Islands and Asia – whose diets are very high in coconut oil – are surprisingly free from cardiovascular disease, cancer and other degenerative diseases. A long-term study showed that coconut-eating islanders, from Tokelau and Pukapuka, are lean, healthy, and rarely suffer from digestive problems. They also show no signs of kidney disease or high blood cholesterol.

Coconut contains medium chain triglycerides (MCTs), which are easier to metabolize and are preferentially used for energy – rather than stored as fat in your body. Our bodies metabolize this type of fat in the liver, immediately converting it into energy to fuel brain and muscle function. There are studies that show consuming coconut oil boosts metabolism and raises body temperature to promote thyroid health. In one study, researchers found that participants who consumed two tablespoons of coconut oil per day burned more calories than those who consumed less.

Perhaps the most important thing to know about coconut is it’s ability to strengthen our immune system. About 50% of the fat in coconut is composed of lauric acid. In the human body, lauric acid is converted to monolaurin, which has strong anti-viral and antimicrobial properties. It is well documented that the lauric acid present in coconuts has the ability to kill harmful pathogens (such as Staphylococcus, and Candida). I recommend reading some of the research done by Dr. Mary Enig on healthy, dietary fats. Furthermore, there is preliminary evidence that consuming coconut milk may be helpful in treating some cancers. Coconut milk contains kinetin riboside, a compound shown to inhibit the growth of multiple myeloma and many other cancers in animal studies, including prostate, colon and breast cancer and lymphomas.

Now we know that eating coconut oil and flesh can improve our immune system, increase our metabolism, and improve heart-health. You can increase your consumption of coconut in the following ways:

• Use coconut oil when cooking vegetables or tofu
• Drink chilled coconut water as a refreshing beverage
• Add coconut milk to your favorite curry recipe
• Stir shredded coconut into your breakfast cereal or oatmeal
• Add coconut water to your fruit smoothies
• Use coconut oil when baking muffins or breads
• Add shredded coconut to your stir-frys
• Combine all three with some chocolate and nut-butter to make energy bars

Or, my personal favorite, you can bake up a batch of coconut-lime cupcakes (which contain shredded coconut, coconut oil and coconut milk) . If you are interested in trying the recipe, let me know in a comment.

Sources

Bowden, J. (2007). The 150 Healthiest Foods On Earth. Gloucester, MA: Fair Winds Press.

Enig, M. G. (2001). Coconut: In Support Of Good Health in the 21st Century. Spring, MD.

Rodger E. Tiedemann, A. Keith Stewart. (2008). Identification of kinetin riboside as a repressor of CCND1 and CCND2 with preclinical antimyeloma activity. Journal of Clinical Investigation.

Monica L. Assunção, M. T. Florêncio. (2009). Effects of Dietary Coconut Oil on the Biochemical and Anthropometric Profiles of Women Presenting Abdominal Obesity. Lipids.

Which Cold Remedies Actually Work

I hate to admit this, because my infallible immune system has been a source of pride for many years, but I have a cold. I woke up Saturday morning with a sore throat and husky voice, while sneezing and coughing. I haven’t had a cold since 2003, when I lived in a filthy germ-incubator most college students call a dorm. It’s been so long since I’ve had one, that frankly I’m not sure how to treat it. Mike immediately made a jug of orange juice and brought out the ginseng caplets. In the afternoon, my mom brought over some organic echinacea lozenges and powdered vitamin C pouches. Other people swear that cough syrup and chicken soup is the way to go.

But. which remedies actually work? I decided to do a little research…

A cold is an infection of the upper respiratory tract caused by a virus. There are over 100 types of viruses that can cause the common cold, but rhinovirus causes more than 50% of them. Viruses thrive in a dry nasal canal, so at the first sign of a cold you should make sure you drink plenty of water (approximately 9 to 12 cups of water per day). Staying hydrated will reduce the effects of many symptoms, while preventing dehydration. Try adding fresh orange slices to your water for flavour and extra vitamin C. Hot herbal teas and soups are a good way to increase your liquid intake, while relieving sinus congestion and reducing inflammation in the nose and throat. It’s important to avoid caffeine and alcohol during this time.

Vitamin C acts an anti-histamine and anti-inflammatory to help dry out a runny nose. It also improves immune function by promoting the production of interferon – a natural anti-viral agent that fights infection. Taking 2000 milligrams of vitamin C per day has been proven to shorten the duration of a cold. But, don’t drink orange juice. Orange juice contains loads of sugar, which prevents vitamin C absorption into the body. Glucose competes with vitamin C for the same receptors. Instead, eat whole foods (like citrus fruit, peppers, kiwi) along with a supplement.

Another drugstore remedy that has been proven effective are zinc lozenges. Zinc in the nasal passages prevents rhinovirus from multiplying and binds to it so the virus can be flushed out. Cold-sufferers who used zinc gluconate or zinc acetate lozenges experienced faster recovery from coughing, sore throat, runny nose and headache. It is recommended that you take 1 lozenge every 2 to 3 hours (but no more than 5 per day).

According to the Canadian Medical Association Journal, North American ginseng enhances immune response and stimulates natural killer cell cytotoxicity to keep the body healthy through peak illness periods. Taking two 200 milligram capsules per day can reduce the severity and duration of a cold. In fact, North American ginseng is the main ingredient in COLD-FX.

If you’re looking for other ways to support your immune system, try taking a probiotic. Probiotic supplements containing lactobacilli and bifidobacteria can ease the severity and duration of a cold. Probiotic microorganisms soften your immune system’s reaction to a viral infection by reducing your body’s inflammatory response. Look for supplements that contain 1 billion to 10 billion live cells, and take one with food three times per day.

Other natural remedies include garlic, elderberry, and raw honey.

Now, please excuse me, I’ve got to go drink some herbal tea and sniffle into a tissue.

Experiments in Health: My Two-Week Caffeine Detox

I regularly listen to Yuri Elkaim’s Super Nutrition Academy podcast. I love listening to podcasts while I’m preparing a meal, cleaning the house, or traveling in the car. Yuri regularly interviews guests in the field of nutrition for insightful discussion and debate of current scientific research. A few months ago, he discussed the link between caffeine and adrenal gland fatigue. Proponents of adrenal gland fatigue believe that it occurs when your adrenal glands become tired and stop functioning properly, thereby not producing adequate amounts of hormones.

When we drink caffeine, the drug causes uncontrolled neuron firing in the brain. The excess neuron activity triggers our pituitary gland to secrete a hormone that tells our adrenal glands to pump out adrenaline. As you well know, that extra kick of energy we get from the surge of adrenaline wears off after a few hours and we need to get another fix. The theory is that after several months of putting our bodies through this cycle every day, it can wear out our adrenal glands.

Currently, adrenal gland fatigue is debated within the medical community. And, there has been no large research done on the topic. I am highly skeptical of anything that hasn’t been properly researched, but Yuri made some very interesting points that really resonated with me (you can read more about it here.)

I drink one or two caffeinated beverages every day. We own a Keurig brewer at home. One of the very first things I do in the morning is fill it with water, and turn it on. I depend on my morning coffee to make me feel alert and awake. And, most afternoons, I have a latte to get me through the second half of the work day. Lately, I have been paying more attention to my mental well-being; I’m looking for clues to what prompts occasional anxiety and stress in my day-to-day life. I’m beginning to notice that on the days when I have a second coffee, I feel increased anxiety and think less clearly.

This isn’t one of the symptoms of adrenal gland fatigue (which include sleepiness, muscle aches, salt-cravings, hair loss, and sleep disturbances). But, I think Yuri’s discussion really forced me to re-evaluate my dependence on caffeine, as a drug. And, any potential side-effects from using it daily.

I’ve decided to eliminate caffeine for two weeks to see if I feel any different. During this short experiment, I am hoping to see increased energy, improved focus, and less stress, overall.

The Night Before: I did a quick Google search to see which items (other than coffee) I’ll have to eliminate for the next two weeks: no more tea, cola, chocolate, or yerba mate. I also did a 20 minute yoga session to stretch before heading to bed early – I”ll need some extra ZZZs to get me through tomorrow.

Day 1 Caffeine Detox: I got up early, ate breakfast, then promptly went back to bed – ha! Definitely feeling sluggish, and slow-to-start today. During the day, I felt in good spirits, but with a mild headache. Actually, I felt achy all-over. After work, I was totally exhausted.

Day 2 Caffeine Detox: I feel better this morning. I slept well; I feel rested. The headache didn’t kick in until the afternoon. The muscle aches have somewhat subsided, but I need an afternoon nap to regroup. Mentally, I feel more calm and absolutely no anxiety.

Day 5 Caffeine Detox: I feel great -no more head or body aches. Though, it’s a little harder to get through my runs this week. I guess I was depending on caffeine to give me that extra push when I workout. I’m drinking ice-cold lemon water throughout the day to help deal with cravings and hydrate my body.

Day 7 Caffeine Detox: Still feeling good. It’s November in Canada, and as such, I’m craving hot beverages. I find a an extra hot, caffeine-free herbal tea really hits the spot. I’m also doing some mindfulness exercises.

Day 10 Caffeine Detox: It’s sort of cliche, but I would describe my current state-of-mind as “zen”. I feel calm and better prepared to deal with stressful situations. I take the time to think things through more carefully and I even walk at a slower pace.

Day 14 Caffeine Detox: I need less sleep lately. I’m consistently waking up earlier and feeling more rested than usual.

This experiment was positive for me. Though, I’m glad that it’s over. I won’t go back to drinking caffeinated coffee daily, but I will occasionally indulge in green tea. It contains less caffeine, but lots of antioxidants.

10 Ways To Get Your Child To Eat Some Vegetables

As a child, I wasn’t a particularly picky eater. I loved snacking on orange slices, cauliflower florets and cottage cheese.  I’d try any green veggie that was smeared with a little butter, and I loved a savoury mash of turnip and carrot.

That isn’t always the case with kids. Their growing bodies and developing minds need high quality nutrition. Yet, their sensitive taste buds can dictate otherwise. I’m not a mom yet, so I enlisted the help of my good friend Karie, veteran blogger and local super-mom, to teach us a few tricks for little picky eaters. 

Vegetables and kids can be a bit of a conundrum.

Veggies tend to get a bad rap with the little ones. It makes sense; it’s hard for broccoli to compete with, let along win against, peanut butter and macaroni.

Children between the ages of two and 13 need at least four to six serving of fruit and vegetables per day and for some parents making that happen is often more frustrating than trying to chop a carrot with a plastic spoon while standing on one foot and wearing a blindfold.

But it’s worth the effort. Vegetables contain all kinds of vitamin, minerals and other compounds that improve the immune system, digestion, eyesight and the skin; prevent obesity and anaemia; and reduce the risk of heart disease, high blood pressure and certain cancers. Seriously, I could go on forever about how vegetables are just covered in awesomesauce.

In our house we eat a mostly meat-free diet. When our daughter came along we knew we would need to get her on board with plant food right from the start because we were going to be serving a lot of it.  It was tough. One day she would love peas and the next day she would look at us like we were nuts if we suggested she eat them. Heck, for a few months all she would eat was yogurt. Ensuring she got enough veggies often required a little creativity.

She’s only three but I think overall we’re doing okay. She likes some vegetables and even occasionally requests carrots for a snack. But, we are faced with an occasional veggie strike and there are times, like when we’re travelling or are really busy, where carbs are the feature attraction. So, I’m always looking for ways to get in a few extra bites of the good green stuff.

Here are some ideas to get your kids eating more vegetables:

1. Dips. Dipping is fun and dips taste good. Let kids use their veggies to scoop up some plain yogurt, hummus or a little salad dressing.
2. Sauces. You can put ANYTHING in a sauce, especially tomato sauce, if you stick it in a blender. Grab some kale, squash or even Brussels sprouts and toss them in. Use the sauce for pasta, rice or homemade pizza.
3. Smoothies. Just like with sauces, anything goes. The sweet fruit will usually offset the more bitter vegetable tastes and once it’s all blended up your children won’t even know they’re drinking spinach.
4. Popsicles. Make a batch of smoothie then freeze it in a popsicle tray. Your child will think he’s having a treat and you’ll know he’s licking a carrot.
5. Muffins. Store-bought muffins are usually loaded with sugar and fat but you can make your own healthier versions packed with grated vegetables. Carrots and zucchini work really well.
6. Soups. Soups are just like sauces; you can sneak all kinds of stuff in there if you puree it. You can even make big batches of soup and freeze it, making for an easy and nutritious meal.
7. Brainwash. Go ahead and serve up heaping spoonfuls of parsnip propaganda. Talk constantly about the super powers of vegetables right from day one and try to eat them yourself. Explain how they help us grow, keep us from getting sick and give us energy to play more. Kids are gullible and impressionable; so try using it to your advantage.
8. Abuse the “try one (or two) bite rule.” If your family has this rule, load up the plate with a variety of vegetables. One bite of carrot, one bite of cauliflower, a spoonful of peas and a cucumber slice can almost make up a serving.
9. Make it fun and give options. Make skewers of colourful peppers, tell them to eat their cucumber cookies, let them pick out a new vegetable at the grocery store and ask if they want their carrots hard or soft.
10. Garden. Gardening is fun for children and it’s fun to eat the stuff you grow. The experts all say to get children involved in the meal prep and gardening gets them helping right from the start. They might even start snacking on snap peas and cherry tomatoes while playing in the backyard…

And if everything fails…just cover everything in ketchup (kidding…sort of).

Karie is writing teacher, federal public servant, music enthusiast and lover of the internet, candy, wine, high heel shoes, swings, naps and cheese. She hates olives. Oh, and she’s a mom to a really awesome three-year-old girl. She lives in downtown Ottawa with her family, their dog and four goldfish and blogs about urban parenting at Pub Patio Playdate. You can also find her on Twitter. 

Thanks, Karie! I bet there are a few adults who will use these tricks to sneak more vegetables into their own diets, too.