Hello and welcome to our new lifestyle section! We're working with nutritionists to share advice and insights on healthy living, mindfulness and nutrition to help you learn to live a better life. Our first article is with our partnered blogger, Sisley Killam! She runs a blog called The Pure Life. A vegan and a registered holistic nutritionist, Sisley will be sharing her insights with you.
Article by Sisley Killam, R.H.N.
It’s 2018. Matcha lattes are the new coffee and avocado toast is all the rage. It’s easy to get swept up in the chaos of food trends and fad diets. We get it - you feel overwhelmed. We always like to bring it back to the basics with staple foods we can include in our diet every day. These foods are nutrient dense and packed with vitamins, minerals and phytonutrients to make you feel amazing.
Sauerkraut, Traditionally-cultured Yoghurt & Coconut Milk Yoghurt, Kimchi, Miso Paste, Tempeh
Fermented foods are something that we’ve lost in our food culture over years of convenient and fast-foods. They are ingrained in every culture in the form of sauerkrauts, miso soups and yoghurts. The healthy bacteria that is produced during the fermentation process helps to improve digestion, support the immune system and has even been linked to improving mental health.
Try this: Healing Miso Soup (link)
Bitter Green Vegetables
Dandelion Greens, Kale, Arugula
Bitter greens are another staple vegetable that we have lost over time, that are part of a balanced, whole foods diet. Bitter greens include dandelion greens, beet tops, kale and arugula. These liver-loving vegetables are packed with vitamin C, which is a great way to naturally boost the collagen in your skin, support immunity and help to eliminate toxic waste. Eating bitter greens also helps to stimulate digestive enzyme production and bile flow, which will help to digest and absorb nutrients properly. They will also help to reduce cravings and satisfy your taste buds.
Try this: Saute chopped kale and beet tops in olive oil and garlic and serve with poached eggs and avocado.
Flax Seeds and Chia Seeds
Flax and chia seeds are amazing anti-inflammatory powerhouses. Chia is a complete protein which is super versatile: add a tbsp to smoothies, make chia pudding, stir into yogurt or sprinkle on salads. Flax seeds are just as wonderful and must be consumed raw/unheated. Both are great for hormone health, packed with protein and healthy fats, making them a great post-workout snack.
Try this: Add 2 tbsp of chia seeds to your water bottle with a squeeze of lime to boost your hydration.
Kale, Broccoli, Cauliflower, Brussels Sprouts, Bok Choy
Cruciferous vegetables are rich in insoluble fiber, which help to remove toxins from the body, packed with phytochemicals which provide protection and support especially during healing stages. The phytochemical - sulforaphane - found in cruciferous vegetables, can stimulate enzymes in the body that detoxify carcinogens before they damage cells. They also help to reduce inflammation in the body, help with stress damage in your cells and organs.
Try this: Cauliflower Alfredo Pasta (link)
Coconut Oil, Coconut Milk, Coconut Butter, Coconut Meat, Shredded Coconut, MCT Oil
Coconut is a delicious source of healthy fat and can be a great thing to incorporate into your diet on a daily basis! Raw, organic coconut oil is made up of primarily medium chain triglycerides - when the liver digests medium chain triglycerides, it creates ketones which are a readily accessible energy for the body and brain. Coconut is brain food - your brain is made up of 60% fat, let’s feed it! Coconut oil is also anti-bacterial and antiviral and adds a wonderful texture to baking, curries or stir-fries.
Try this: Swap coconut oil for butter while baking, this creates a deliciously creamy and healthy substitute in most recipes!
Image: Headshot of Sisley via Tara Lilly