Recipes

What’s the Big Deal About Collagen?

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You may have seen the word collagen popping up lately in health and nutrition articles, but what exactly is it?

Collagen is a special type of protein in the body that is particularly important in having healthy joints, skin, hair, nails, and digestion. According to natural medicine guru Dr. Josh Axe, "it's the 'glue' that helps hold the body together."

Our natural production of collagen slows down as we age – even faster if we eat a high sugar diet or smoke cigarettes.

The best sources of collagen can be difficult to find and incorporate into a healthy diet, as it’s derived from uncommon animal parts, such as the bones, skin and connective tissue.

Consuming homemade or high quality bone broth is an excellent way to ingest collagen, but did you know that it also comes in powder form?

My favourite brand is this Bulletproof Upgraded Collagen, which I order online at The Canadian Vitamin Shop.

It dissolves easily into both hot and cold liquids, making it the perfect complement for tea, coffee, or even a green morning smoothie.

It's never been easier to give your skin, hair, nails, joints, and tummy the quality collagen they've been craving. What are you waiting for?

Originally Published: June 11, 2018

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Carolyn Coffin, Contributor and Health Coach at Eat Real Food Academy

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Carolyn Coffin empowers people to crave the foods that help them thrive. A former physiotherapist turned health coach and educator, Carolyn uses a unique blend of nutrition, lifestyle, and mindset coaching to help her clients feel their best. She works privately with people all over North America and offers an engaged online community and affordable group coaching through her website eatrealfoodacademy.com. Carolyn enjoys going for a run in the great outdoors, visiting her local farmers’ market, and living a healthy lifestyle with her family.



My Favourite Oatmeal Substitute

So many people love to eat oatmeal for breakfast. Heck, I used to be one of them!

It’s quick. It’s easy. It’s delicious.

And its fibre content and cholesterol- lowering properties have earned it a reputation for being one of the healthiest and most virtuous of breakfast choices amongst modern health-conscious eaters. Oatmeal sure seems to have a lot going for it. So why did I give it up?

I’m not saying oatmeal is a bad choice – especially if you’re a high calorie burner or athlete, but from a nutrient- density and insulin-stimulating (aka: fat storage) standpoint, there are better options. (Like bacon and eggs with a side of sweet potatoes and avocado. Mmm!)

Here’s what I’ve noticed, though. The oatmeal-loving breakfast crowd doesn’t abandon their morning bowl of mush at the drop of a hat just because some so-called expert hit them with a bunch of nutrition facts.

Just hear me out for a minute. Imagine if you could recreate a morning bowl of mush that has the same look and feel as regular oatmeal, but with even more nutrients and virtually zero insulin-stimulating properties?

Imagine this magical bowl of mush has the same great taste, but keeps the hunger pangs at bay all the way until lunchtime. Enter ... primal porridge. It’s just like oatmeal but without the oats. It’s no-oat-meal.

Primal porridge is a delicious oatmeal substitute made out of nuts, seeds and banana. It can be prepped in the same amount of time as regular oatmeal – even less if you make a big batch of dry mix in advance.

And the same standard toppings work well — such as berries, shredded coconut, chopped apple, nuts, and raisins. With all of this natural sweetness, even the brown sugar is optional.

What do you have to lose by giving primal porridge a try (other than maybe a few pounds)?

If you like it, please share it with your family and friends so we can spread the real-food-lover’s porridge recipe far and wide.


PRIMAL PORRIDGE

It has the same look and feel as regular oatmeal, but without the oats.

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Prep time: 10 mins   |   Cook Time: 5 mins   |   Total time: 15 mins   |   Serves: 2 servings

INGREDIENTS

DRY MIX:

  • 1 small handful walnuts
  • 1 small handful pecans
  • 2 tbsp ground flax seed
  • 1⁄2-1 tsp ground cinnamon
  • pinch ground nutmeg
  • pinch ground ginger

WET MIX:

  • 1 egg
  • 1⁄4 cup unsweetened almond milk (coconut milk works well too)
  • 1 tbsp almond butter (sunflower seed butter works well too)
  • 1 banana

TOPPINGS (OPTIONAL):

  • pumpkin or sunflower seeds
  • shredded coconut, unsweetened
  • handful berries
  • apple, chopped
  • raisins

INSTRUCTIONS

Place walnuts, pecans, ax seed, cinnamon, nutmeg, and ginger in food processor. Pulse to coarse texture (stop before reaching fine powder) and set aside. Tip: Make extra dry mix to use another day. Store in a sealed container and refrigerate (or freeze).

Using a blender or Magic Bullet, mix egg, almond milk, almond butter, and banana. Tip: Extra wet mix can be stored in the fridge, but only for about two days.

Pour both wet mix and dry mix into a saucepan and stir until thoroughly combined.

Cook over low-medium heat, stirring continuously for about 4-5 minutes or until desired consistency is reached. (Steps 4 and 5 can be completed in microwave if desired. If so, microwave for 1 minute and stir. Repeat if necessary.)

Transfer to a bowl, sprinkle with toppings and add a splash of almond milk if desired.

 

Originally Published: December 11, 2017

Author opinion disclosure.jpg

about the author.jpg
Photo 2017-05-20, 5 57 05 PM.jpg

Carolyn Coffin, Contributor and Health Coach at Eat Real Food Academy

+ Read Bio

Carolyn Coffin empowers people to crave the foods that help them thrive. A former physiotherapist turned health coach and educator, Carolyn uses a unique blend of nutrition, lifestyle, and mindset coaching to help her clients feel their best. She works privately with people all over North America and offers an engaged online community and affordable group coaching through her website eatrealfoodacademy.com. Carolyn enjoys going for a run in the great outdoors, visiting her local farmers’ market, and living a healthy lifestyle with her family.



Tips for Staying Healthy on the Road

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There is perhaps no greater test of how committed you are to your health habits than travelling. Being out of your regular routine, eating

in restaurants and socializing with others — all without the comforts of home — can be a perfect storm for eating junk food, skipping workouts and staying up way too late.

If this sounds like you, please know you’re not alone! Maintaining good eating, moving and sleeping habits while on vacation or away from home is one of the biggest stumbling blocks I hear about from clients. And I’ve experienced it, too.

Luckily, there are some creative ways to feel well on the road. Pack a cooler and utensils. It may sound obvious, but access to healthy snacks can either make or break your experience. Fill it with whole foods that travel well like raw veggies, muffins, pancakes, energy balls, hard-boiled eggs, jerky, apple chips, cheese, Greek yogurt, trail mix, fruit and dark chocolate. Throw in some condiments like guacamole, salad dressing, mayonnaise and salsa for ready-made meals or snacks on a moment’s notice.

Eventually you will have to eat at a restaurant. Do not panic. There are always healthy options, even if it means having to ask for them.

Here are my favourite “special requests” at restaurants.

  • Can the kids please order off adult menus? (Let’s face it, grilled cheese sandwiches, pizza, chicken fingers, spaghetti and fries that comprise nearly every kids’ menu don’t exactly scream nutrient density!)
  • Can you please hold the breadbasket? Ditto for croutons?
  • Is it possible to have a grilled chicken breast instead of the breaded one?
  • Do you have oil and vinegar dressing? And could I please have that on the side?

As for staying active, try these tips.

  • Get a hotel with a pool. Particularly for those with young children, this tip will keep you active for hours!
  • Check out your hotel’s exercise room for a brief, high-intensity weight workout or long, slow cardio session.
  • Discover your surroundings. Is there a mountain to climb? A trail to jog or hike? A beach to sprint or toss a flying disc? A lake to swim in? A park to chase your kids around
  • Checkout the city on a bike or on foot. Most cities now have affordable bike drops that allow you to do your own exploring on wheels powered by you. Or kick it back old school with a comfortable pair of walking shoes. It’s always surprising how much ground can be covered on foot.

    Once you know a few simple tricks of the trade, you’ll be able to return home from stints away feeling just as amazing as when you left.

Road Trip Recipe 101

Healthy Living Now | healthy living | healthy living Ontario | healthy living Canada | wellness | wellness Ontario | wellness Canada | fitness | fitness Ontario | fitness Canada | healthy eating | healthy eating Ontario | healthy eating Canada | mindfulness | mindfulness Ontario | mindfulness Canada | lifestyle | Ontario lifestyle | Canadian lifestyle | family | Ontario family | Ontario family magazine | Canadian family |  David Suzuki | Dr. Natasha Turner, N.D. | Dr. Oz  | living green | green living | green living Ontario | green living Canada | green living magazine | family strategies | family strategies Ontario | family strategies Canada | products new & now | healthy products | healthy products Ontario | healthy products Canada | lifestyle products | lifestyle products Ontario | lifestyle products Canada | healthy living products | Ontario healthy living products | Canadian healthy living products |  beauty | beauty products | Ontario beauty | Ontario beauty products | Canadian beauty | Canadian beauty products | fashion | fashion products | Ontario fashion | Ontario fashion products | Canadian fashion | Canadian fashion products | home | home products | Ontario home | Ontario home products | Canadian home | Canadian home products  | Nutrition | Healthy Eating | Travel | Primal Poppers | Recipes |   Fall 2017 | Tips for Staying Healthy on the Road | Carolyn Coffin

PRIMAL POPPERS

Prep time: 15 mins

Total time: 15 mins

Serves: 3 dozen

INGREDIENTS

  • 1 cup sunflower seed butter (or almond butter if no nut allergies)
  • 1.5 cups unsweetened coconut, shredded
  • 8-10 figs or dates
  • 1/2 cup dark chocolate chips
  • 1/4 cup ground flaxseed
  • 4 tbsp honey
  • 2 tbsp cocoa
  • 1-2 scoops protein powder (chocolate or vanilla)
  • 1 tsp vanilla essence

INSTRUCTIONS

Mix all ingredients in food processor until paste forms. Form into bite-sized balls.
Eat immediately or freeze to make them last longer!

 

Originally Published: October 14, 2017

Author opinion disclosure.jpg

about the author.jpg
Photo 2017-05-20, 5 57 05 PM.jpg

Carolyn Coffin, Contributor and Health Coach at Eat Real Food Academy

+ Read Bio

Carolyn Coffin empowers people to crave the foods that help them thrive. A former physiotherapist turned health coach and educator, Carolyn uses a unique blend of nutrition, lifestyle, and mindset coaching to help her clients feel their best. She works privately with people all over North America and offers an engaged online community and affordable group coaching through her website eatrealfoodacademy.com. Carolyn enjoys going for a run in the great outdoors, visiting her local farmers’ market, and living a healthy lifestyle with her family.



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