January 2013

Email Question~ Juicing


I receive a great deal of questions via email; from recipe advice to cooking preparations. But the topic that comes up the most in recent emails is the topic of juicing. I love juicing, it’s no secret; just take one look at my Instagram feed and you’ll see! The juicing questions run the gamut from what to juice with what, to what juicer to buy and everything in between; but I recently received a question that I knew I had to answer here because it’s very important.

“Bianca, I’m new to juicing and also a very busy mom of two; I recently lost 15lbs and now I want to start juicing. I was wondering, since I’m so low on time, can I juice my fruits and vegetables with skins on? I don’t buy organic food (it’s a bit too costly at the moment), so I want to know whether I should be peeling all my produce? I plan juicing for myself and my girls and I want to make sure that I’m doing it right. I’m hoping you’ll say I don’t have to peel them; but I’m willing to do whatever you say, because I want to get the most out of my juicing.”
~Tammy H.

Super Charged Post Workout Smoothie

post workout smoothie

Can you believe it’s the end of January? I feel like it was only yesterday that I was toasting to a New Year; time flies! As the New Year dawned I undertook a month long cleanse (wrap up video to come) and decided it was time to refocus my exercise efforts; and, although, eating healthy comes naturally to me, exercise is another matter all together.

I have been known to phone it in at the gym, meaning my exercises lacked focus and I ended up just spinning my wheels; which lead me to hire a training last year. But in an effort to be more fiscally responsible, I decided to take the responsibility of my own fitness on myself.

For a number of years I put all my eggs in my nutrition basket, but in the last few weeks since I have ramped up my solo exercise efforts, I have come to the conclusion that fitness and nutrition are the ying to each other’s yang- one is simply not complete without the other.

I have spoken enthusiastically about the merits of healthy eating on this website; but regular exercise improves metabolism and nutrient assimilation in the body. And, seeing as heart health awareness month is days away, it’s worth noting that regular exercise reduces the risk of cardiovascular disease, which leads to heart attack and stroke; and, straight up, a good sweat does wonders for the mindset too!

But when we exercise vigorously we increase our bodies demand for almost everything, nutrients and calories in particular. Because exercise improves elimination and metabolism, we then need to nourish our bodies on the regular. A solid diet for the athlete in all of us is centered on complex carbohydrates, such as quinoa and legumes, in addition to high quality protein, fruits, vegetables, nuts and seeds.

Now, as the image above would suggest, I love a good smoothie; they are an integral part of my day, especially now that I am exercising 5-6 times a week. I love them for their convenience and their nutrient dense nature; but not all smoothies are created equal. It’s essential to pack your post workout smoothie with as many high quality nutrients as possible.

The most essential part of a post workout smoothie for recover is protein, as protein is the cornerstone of recovery. After a solid workout our muscles have little tears in them, but fear not, when we refuel with a protein rich post workout smoothie, we help these tears heal up even stronger; this is how muscle definition is born.

The right kind of protein is crucial for building strong muscles. For the vegans (and non vegans for that matter) among us there are many high quality protein sources available, such as:

10 Reason To Buy Locally Sourced Food

The locavore movement is steadily gaining steam. I know this because my city which is the northern most metropolis in the world manages to deliver many a farmer’s market to choose from, as the demand for quality produce that is sustainable and supportive of small farmers is growing. But, in addition to being sustainable and farmer supportive, locally sourced food allows us, the consumer, to speak directly to the people who nurtured our food into maturity- I doubt either of us can get the people at Dole on the phone.

I digress.

As the weekend aka farmer market mecca is upon us, I wanted to share this guest post highlighting 10 benefits of eating locally sourced food.

locally sourced food

10 Reasons To Buy Locally Sourced Food

Nutritional Yeast Recipes ~ Cheese Sauce

nutritional yeast recipes

Cheese sauce. For some people- myself included- these two words conjure up images childhood pasta dishes, enjoyed messily much to our parents chagrin; to others this is a revolting thought, that bears the hashtag #DirtyDairy. Who knew that something seemingly so harmless could be so polarizing?

As my cleanse draws to a close, and I reflect on the experience, I have to say that I didn’t realize how much I enjoy cheese; barring the first two days, where in which I craved everything, the craving that almost got the best of me many times was my craving for cheese. It isn’t until now that I realize how deep my love for cheese runs.

I worked tirelessly to prepare meals that could satiate my cheese tooth; and I shared one of my valiant efforts on JoyousHealth with my Thyme Almond Cheese Beet Stacks– but I will admit that I grew tired of nut cheese, while still craving something cheesy. Enter Nutritional Yeast recipes or ‘Nooch as I heard the lovely Michelle from SolGloWellness call it.

Nutritional Yeast is a deactivated yeast product that comes in flake form. Now before you turn up your nose at the thought of yeasty cheese, hold tight, I’ll explain.

Crunchy Pecan Cauliflower Recipe

cauliflower recipe

We always hear the experts say “eat the rainbow”, and, of course, this is common nutritional wisdom; however, there are exceptions to this rule, namely mushrooms, whitefish and cauliflower. Now, I’ve waxed poetic about members of the brassica family, such as kale, cabbage and, of course, cauliflower; and the reason is because of the indoles, which give this monarchy of vegetables their well deserved reputation as potent cancer fighters.

On a cleanse or a detox- or any healthy living endeavor for that matter- it’s very important to eat foods that contain sulphur, yup, stinky sulfur; however, sulforaphanes, along with other isothiocynates  and indoles, are believed to be responsible for lower risk of cancer and incredible detoxification benefits.