Many Athletes struggle with digesting processed energy gels and find it really difficult to ingest during long endurance training. Here is my recipe for a much healthier and clean homemade energy gel that will load you with optimal fuel and hydration (particularly due to the use of chia seeds which absorb and retain water and contain healthy fats that allow you to feel more balanced and actually burn more fat!)

Ingredients:

- 8 organic dates (pitted and soaked in warm water for at least 4 hours or overnight)
- 1 tsp of coconut oil
- 1 tbsp of raw unpasteurized honey
- Sprinkle of Himalayan salt
- 1.5 tbsp of chia seeds in 1/2 cup water (combined and left in the fridge overnight)
- 2 tbsp of organic rasberries

Directions:

Blend all ingredients except for the chia seeds and water mixture. Combine this mixture to the blended mixture and enjoy!

Keeping my blood sugar levels balanced during the day can be a challenge, as it is for a lot of us because of our high paced work lives and demands. Despite this, I know that dysregulated blood sugar levels are often the route of a lot of physical and emotional experiences and are likely the culprit of feeling dips and lulls of energy throughout your day, feelings of anxiety, brain fog, intense sugar cravings, irritability, crying spells and much more. This is because our brain functions off of around 60% glucose and requires balanced blood sugar levels in order to create the energy in the body that is responsible for engaging trillions of metabolic processes and enzymatic reactions. When our body goes into low blood sugar levels or hypoglycemia (which may be a result of numerous factors, such as when someone has eaten something too high in sugar which results in excess insulin secretion causing that spike in blood sugar followed by the infamous "crash" or when someone is simply skipping important meals such as breakfast or lunch), the body attempts to balance by sending out stress hormones and causing the body to crave the quickest source of energy, often being high sugar snacks such as cookies, ice cream, carbohydrates such as bread etc. So many of my clients feel exhausted, a low mood and anxiety around 2-3pm, typically after having skipped breakfast and eaten a lunch high in sugar. Their blood sugar levels have therefore crashed, and thus many of them find themselves reaching home desperate to eat, craving sugar and having little to no energy nor the motivation to cook a more heartier healthier meal. This is again due to the body's innate ability to signal warning, since the brain and body literally require glucose in the blood to function. In it's state of survival we reach for the cookies, while placing blame and shame on ourselves for not possessing the "will power" to avoid "junk" food and opt for the healthier "choice". Yet, had we balanced our blood sugar throughout the day, the desperation, cravings, anxiety and exhaustion would not be a factor in the decision making process, which makes for a much easier time when deciding what to eat! I suggest to maintain your blood sugar levels, through consuming mini meals and snacks throughout the day that consist of some protein, such as lean chicken, nuts/seeds (if tolerated and no allergy), hummus, beans etc.,  healthy fats such as avocado, fish, olives etc.,  and carbohydrates such as fruits, vegetables and non-glutinous grains such as quinoa. Below is my favorite recipe for when I have a sweet chocolate craving!! It's made with vegan based protein powder containing lots of plant-based protein, vitamins and minerals, and is completely raw! Make a batch of around 5 balls and you have a lovely treat to help balance your blood sugar and your cravings throughout the day! I hope you enjoy :). 


Ingredients:

·         2 scoops chocolate vegan based protein powder (ie. Chocolate Sunwarrior)

·         1 tbsp coconut oil

·         1 tbsp chia seeds (optional)

·         1/2 a large banana or 1 tbsp of nut butter

·         1 tbsp to 2tbsp of of water

·         Shredded unsweetened coconut

 
Use a spoon to mash until you are able to form small balls. Refrigerate for 10 minutes and enjoy!

Whenever I think of Christmas time and Christmas treats, I think back to my childhood when my Nana would come to visit with freshly baked molasses and gingerbread cookies! Although nothing can compare to her perfect recipe, I was curious if I could come up with a recipe that would taste similar, but is gluten and sugar-free with a whole lot of nutrient dense ingredients like blackstrap molasses! Although a lot of us are aware of the amazing healing effects of ginger, little is often know about the great health benefits of blackstrap molasses!

Here are just a few of the amazing health properties of blackstrap molasses! 

1.      It is an excellent source of manganese - an antioxidant that fights free radicals, to which do damage to our cells and DNA. As a result, it is considered a "cancer preventative" food.

2.      It contains many nutrients critical for bone health including iron, calcium, potassium, magnesium, manganese and copper! 

3.     It provides a temporary boost of energy! 

4.      It is very high in iron. In fact, just one tablespoon provides us with around 20% of our Daily Value of Iron!

5.      It is very high in Calcium. In fact, just one tablespoon will provide you with over 17% of the Daily Value! 

Merry Christmas Everyone! I hope you Enjoy!

Ingredients

• 1-1/4 cup almond meal
• ½ teaspoon baking powder
• 1/4 teaspoon baking soda
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg (If you don't have nutmeg and cloves on hand, you can replace them with1/2 teaspoon of allspice)
• 1/8 teaspoon ground cloves
• 2 teaspoons fresh ginger, peeled and grated
• 2 tablespoons of molasses (unsulphured)
• 2 tablespoons coconut oil

Directions

1. Preheat the oven to 350 degrees F.
2. Add the first seven ingredients to a seperate bowl and mix all together.
3. Pour in the oil and molasses and mix well.
4. Use your hands or a spoon to scoop your cookie dough and form them into cookie shapes. Place them on a baking sheet.
5. Bake for 8 to 12 minutes or until they are noticeably browned around the edges.

Raw "Chocolate" and "Candy-Cane" Xmas Patties!

            Christmas is just around the corner!! For many of us, Christmas time can be a bit bitter sweet when it comes to our nutrition. While there's  lots of buzzing excitement around upcoming baking of traditional and decadent Christmas treats, for many this often triggers some anxiety around the potential after affects of eating during the holidays, especially for those who have just started or have been on the path towards bettering their health and nutrition. Many hope to "enjoy" but not "overindulge" and it can be the negative self talk around our belief in our ability to have "will power" that in itself triggers overconsumption. While TONS of research proves that there are several physiological processes in the body that cause intense cravings to which completely throws out the concept of "will power", there are some simple strategies that you can use that can help to reduce anxiety, so that you can fully and compassionately enjoy your holiday traditions (including food!) this season. Here are some examples;

1.      Become in tune with the critical thoughts that come onto you. Those conditioned beliefs of "I'm gonna blow it and not be able to control my eating", without addressing them can cause us to emotionally eat. So instead of ignoring them, each time these thoughts come up in your mind, have a little sit down with Mr. Negative and evaluate the efficacy of this thought. Surely there are times in the past where you were at an event and ate to satisfy or a time where you resisted overeating desserts. Empower yourself with the thought of previous successes and then tell that Mr. Negative voice to buzz off!!! You can even give it right back to him by using a mantra that connects with you, such as " I am worthy of compassion towards myself and I am giving myself the permission to enjoy my holiday season and the food I will be eating". Fully enjoying the food that you do eat, with compassion is then key. Fully taste and experience your food and you will find that you are more satisfied. Truly, the power of self talk cannot be underestimated.

2.      Listen to the language of your body. Family gatherings can be triggering and can cause old stories, beliefs and emotions to surface. This tends to manifest in sensations of our bodies. The chest pain, the throat strain, the butterflies in the stomach. It is our signal that something or someone has triggered emotions within us that need to be validated. Awareness of being triggered allows us to step back and use self talk to work through these emotions. When we acknowledge our feelings and are compassionate to ourselves, we engage in less self sabotage and tend to reduce emotional eating patterns.

3.     Come prepared! If you are aware that you are going into a situation that can trigger overindulgence, come prepared with healthy alternative treats that you know will satisfy you and will be available to draw on during a moment of intense craving. Find healthy alternatives to sweets (like my decadent healthy holiday treat recipe below) and bring these to holiday events. Come up with a game plan and use "I am" statements such as "I am going to eat healthy alternatives and I am going to give myself the permission to have a treat tonight." Research shows that the brain, in a state of stress, anxiety or "fight or flight", cannot register planned "I won't" statements such as "I won't have any sweets at this event". So when we set ourselves up with "I am" statements, we set realistic expectations, that reduce shame and prevent the cycle of guilt and indulgence.  

            The following recipe is full of amazing ingredients that also help to optimize and enhance our mood, so not only is it a perfect treat to prevent overindulgence and to help us to come prepared for holiday events, it also elevates the feel good pleasure centre of the brain, to help in reaching satiety! Indeed, cocoa, the main ingredient, has shown through research (such as a report conducted within the Journal of Psychopharmacology), to positively affect anxiety and enhance calmness due to compounds called polyphenols within cocoa. So FULLY and COMPASSIONATELY enjoy this amazing healthy "chocolate - candycane" alternative this holiday season!!!

Ingredients:

"Chocolate" Shell

·         1/4 cup melted cocoa butter

·         1 teaspoon stevia 

·         1/4 cup raw cacao powder

·         1/4 cup melted coconut oil 

·         1 teaspoon vanilla extract 

·         Tiny pinch of Himalayan salt 

 

"Candy Cane" Filling

·         1 cup shredded coconut

·         1 tablespoon of raw unpasteurized (ideally organic) honey 

·         1 teaspoon vanilla 

·         1 tablespoon peppermint extract/flavor (or more to your preference) 

·         1 tablespoon cocoa butter (optional, but really worth the add) 

·         Cacao nibs (optional) 

 

Directions:

1.  Melt the cocoa butter.  (To keep it raw while melting: fill a small pot with water (half full) and place 1 glass cup in the water.  Add the cocoa butter. Stir while it’s melting.  Once melted, remove from the water.  

2.  Add in all the above "chocolate" shell ingredients to the melted cocoa butter.  Stir until the raw cacao powder is mixed well.  

3.   Use a blender to emulsify the mixture (**no more than 10 seconds or it is destroyed).  If you skip this blending step, the honey will sink to the bottom and won't be evenly distributed throughout the "chocolate".  

4.  Poor "chocolate" (as much or as little) into the bottom of a mold such as a cupcake holder. Place in the freeze for about 5 to 10 minutes to harden.  

5.  In a food processor make the filling.  Add the 1 cup of shredded coconut and blend 3 to 5 minutes.  Scrape down sides as needed. Add in the rest of the ingredients and blend until well mixed.  If adding the cacao nibs, add last and pulse a few times to incorporate.  

6.  Remove the molds from freezer and (with your hands) add in the filling on the layer of chocolate, leaving enough room on all side for the top layer of chocolate to form around the filling and touch the bottom layer of chocolate.  

7.  Transfer to fridge or freeze to harden.  

8.  Makes 4 to 5 large peppermint patties.  I pour any leftover chocolate into small silicone candy molds and refrigerate.   

 

Hearty Tomato and Lentil Soup

I love this season of warming foods and today is a perfect day for it! This hearty Tomato and Lentil Soup is one of my favorites. It is super easy, quick to prepare and provides a nice punch of Vitamin C. Vitamin C is an amazing antioxidant that fights off free radicals and helps to prevent and treat the common cold. Further research has shown new applications of Vitamin C in protecting us against endothelial dysfunction, high blood pressure, and the blood vessel changes that precede heart disease. Additional research is discovering that vitamin C can be helpful in supporting healthy blood sugar levels in diabetics, preventing asthma and protecting against cancer. Overall, Vitamin C levels in the blood is an excellent nutritional marker and a critical supplement in your program to improve cardiac health and avoid degenerative diseases. Although many think of Vitamin C as mainly from oranges, it can actually be found in often greater amounts in other natural whole foods (and with less fructose!) such as broccoli, red peppers (190 mg of Vitamin C per cup), Kale (80.4 mg of Vitamin C per cup) and chili peppers (107.8 mg of Vitamin C per half cup). With the addition of these ingredients, this Lentil soup is therefore not only packed with great sources of Vitamin C, but also contains substantial protein from the lentils, which is especially great for those who are vegetarians/vegans.

With the upcoming winter, protecting our immune system is critical. This is especially since at this time, many face increased stress due to "end of the year" work related demands, exams and assignments, school application deadlines and the reduction of sun exposure (where many face a drop in mood - often known as SAD or "Seasonal Affective Disorder"). Protecting yourself physically, can help build a foundation that then supports our mental health and vice versa. Indeed, stress is known to affect our immune system and physical health. Thus with Vitamin C`s blood sugar regulating and immune boosting properties, soups such as this can absolutely assist in the balancing of both our physical and mental wellbeing. 

So this winter, eat lots of healthy, natural and nourishing foods, rich in immune boosting vitamins such as vitamin C (unless you have an autoimmune condition - then perhaps it would be beneficial to consult a physician or naturopathic doctor before adding immune boosters such as antioxidants into the diet). 

Ingredients: 
Serves: 4 

• 1 tbsp coconut oil
  
• 1 onion, roughly chopped
  
• 2 celery sticks, roughly chopped
  
• 1 carrot, peeled and roughly chopped
  
• Diced Red pepper, kale, broccoli
  
• 1 garlic clove, crushed
  
• 1 tsp ground cumin
  
• ½ tsp ground coriander
  
• 175g split red lentils (ideally organic)
  
• 1.2 litres vegetable stock ( Ideally homemade - if not ideally organic/low sodium or use water)
  
• 400g plum tomatoes 
  
• 2 tsp tomato purée
  
• 1 bay leaf
  
• Optional: For a spicy lentil soup with more Vitamin C, stir in ¼ tsp crushed dried chilies. 

Directions: 

1. Heat the oil in a saucepan. Add the onion and cook over a low heat for 7–8 minutes, stirring occasionally, until beginning to soften. Stir in the celery, carrot, broccoli, kale and red peppers and cook for 3 minutes, stirring frequently. Add the garlic, cumin and coriander and cook for a further minute, stirring constantly.
   
2. Add the lentils, stock, tomatoes with all juices, tomato purée and bay leaf. Bring to the boil, reduce the heat, then half-cover the pan with a lid and simmer for 25–30 minutes until the lentils and vegetables are very soft. 
   
3. Season to taste, then reheat until just bubbling. Serve drizzled with some of the coriander and sprinkled with freshly ground black pepper/oregano.
   
4. Enjoy!!!
   

As a runner, I have become addicted to the hydrating and nourishing benefits of incorporating Chia Seeds into my diet. Whether I toss them in my smoothies, in my water bottle, in my baking or cooking recipes, they always enhance the texture, taste and satiating effects of anything I eat. 

Chia is also packed with Omega 3's which research demonstrates, significantly helps to elevate mood, especially for those suffering from mood disorders. For instance, in one study, a group of individuals struggling with major depressive disorder and bipolar disorder provided evidence that omega-3 in chia seeds reduced their symptoms of depression. Omega-3 fatty acids in chia seeds, have been proven to increase brain function and helps keep you feeling full longer. Add in pumpkin which is very in season and nutrient dense, Pumpkin Spiced Chia Seed Pudding is a perfect tasty blood sugar balancing, mood enhancing breakfast or snack option for everyday nutrition! Here is the recipe. Enjoy!

Ingredients: 

• ½ cup coconut milk
  
• 2 Tbl of 100% pumpkin puree (not pumpkin pix mix) 
  
• 1 tsp pumpkin pie spice
  
• ½ tsp of ground cinnamon
  
• 1 tsp pure vanilla extract or inside of a vanilla bean 
  
• Couple of drops of liquid organic stevia 
  
• ¼ cup of chia seeds
  

Directions:

1. Take a jar, pour in the coconut milk. 
2. Add in your pumpkin puree, pumpkin pie spice, cinnamon, vanilla, and stevia drops and stir until everything is well mixed and incorporated. Try it here to see if it is the right spice ratio.
3. Add your chia seeds and stir vigorously so that the seeds don’t all clump together. Once your seeds are all independent and non-sticky, seal your jar or cover your bowl.
   
4. Place in the fridge to let the chia seeds absorb the liquid and puff up, for about 3 hours, or preferably, overnight. The longer you wait, the larger the chia seeds will get and the thicker the pudding.
   
5. Top with some more cinnamon/pumpkin pie spice and pumpkin seeds
   
6. And Enjoy!!! 
   

(3) Ross, B. M., Seguin, J., & Sieswerda, L. E. (2007). Omega-3 fatty acids as treatments for mental illness: which disorder and which fatty acid? Lipids in Health & Disease, 621-39. doi:10.1186/1476-511X-6-21

Super Simple Zucchini Patties!! 

Vegan friendly, Gluten-free, Dairy-free and full of protein packed black beans, these patties are full of nutrients and a great meal for breakfast, lunch and dinner! They are also cooked with turmeric which with its anti-inflammatory properties, makes this a perfect food for those struggling with arthritis or other inflammatory conditions. My favorite way to eat these are in lettuce wraps! Grab a collard green leaf, spread your favorite hummus (spicy or garlic are amazing!), then layer sauteed vegetables and of course the zucchini patties!!! Simply delicious. Enjoy!! 

Zucchini Burgers

 Ingredients:

1.      1 cup shredded Zucchini

2.      1 cup Black Beans (preferably soaked and boiled yourself, but if you do choose canned, opt for organic - low sodium version rinsed and drained)

3.      6 tablespoons Ground chia seed

4.      ½ teaspoon spice ie tumeric, cajun, dash of cayenne, garlic and Himalayan salt

5.       Coconut oil for grilling 

 Directions:

1.      In a medium bowl add all ingredients

2.      Mash together with a fork

3.      Let it sit to let the chia gel everything together for at least 15 minutes

4.      Grill until golden on each side (you may need to grease up the grill or the burgers to prevent sticking)

5.      Serve with Lettuce "buns" and Enjoy!!

This thanksgiving I decided to bake something unconventional rather than a traditional pie. The verdict? A nutrient dense treat, with simple, minimal, healthy and hypoallergenic ingredients. 

So here it is! Coconut-Lemon Squares! 

Enjoy!

With Gratitude, 

-Gut Instincts