Carley Patterson Nutrition

Peppermint Mocha Cookies Swapped in a few better for you ingredients to create my first batch of holiday cookies. These are super simple to make and are grain free, full of healthy fats, and low on refined sugars. For the cookie dough:... 1 1/4 cups almond flour 1/4 cup raw cacao powder (Cocoa powder will work as well) 1/4 cup coconut sugar 1/4 tsp baking soda 1/2 tsp baking powder 1/4 tsp sea salt 1/4 cup pure maple syrup 1 tsp. Peppermint extract 2 tbsp. Coconut oil 1 egg What to do: Mix all the dry ingredients in a bowl and stir until combined. Whisk together all the wet ingredients in a separate bowl and then slowly add to the dry mixture. Let the dough cool in the fridge for min. 20 minutes as it will be very sticky. Scoop about 1.5 tablespoons onto a cookie sheet and bake at 375 F for 10 minutes. Once the cookies have cooled I dipped them in white chocolate and crushed candy cane! #healthyholidayswaps #healthycooking #holidayswaps #holidaydesserts #christmascookies #nutritonist #peppermint #pepermintmocha #bakingsubstitutes #nutrientdense #easyrecipes #easybaking See more

Holiday GIVEAWAY If you know me you know that I am obsessed with holiday scented candles so I am beyond excited to team up with @rosecitycandleco this holiday season! Rose City Candles Co. is a small business born and bred in my hometown by two best friends who needed a creative outlet amid the COVID quarantine. What better way to relieve some pandemic stress than by cozying up and lighting a delightfully scented candle?! ... We’re giving away 2 x Holiday Tin candles in the scents of your choice. Such a perfect stocking stuffer or to keep all to yourself You Can Choose from: Apple Crisp Vanilla Scone Pumpkin Patch Maple Sugar Hey Handsome How to ENTER: 1. Follow me @cpatterson.nutrition and @rosecitycandleco 2. Like this post 3. Tag one friend who would love these candles! Each tag is a separate entry. This giveaway is open to Niagara, Ontario residents only since these lovely girls will be personally delivering your candles to your door step See more

BBQ Chicken Tortilla Pizza If you saw my stories from earlier this week you would have seen my veggie deluxe tortilla pizza....now I’m hooked! I’ve been making a different variation almost everyday and this one is by far my favourite! This is such an easy recipe that requires minimal ingredients and is so great for sneaking in extra veggies throughout the day! What you’ll need:... 1 medium tortilla 1/2 tbsp. Coconut or avocado oil 1 tbsp. of bbq sauce 2 tbsp. Mozzarella cheese 1/2 cup shredded chicken 1 handful chopped spinach Preheat your oven on broil. Crisp the tortilla in a pan with oil until it becomes nice and crispy. Add your toppings and broil for 2-3 minutes. Make sure to keep an eye on it as it will burn fast! For the veggie deluxe pizza I used the same crust and added: 2 tbsp. Tomato sauce 2 tbsp. Mozzarella cheese 1/2 cup sautéed spinach, bell peppers, red onion, and mushroom #nutritionist #kidfriendlyfood #kidfriendlymeals #sneakyveggies #getyourgreens #foodie #healthylifestyle #healthypizza #pizzarecipe See more

It’s Baking Season So why not add more nutrients in your treats? These are my top substitutions for common baking ingredients that will add more fibre and nutrients into your baked goods These are fail proof and whenever making baking substitutions, you may need to experiment at first to see what works best. ... My #1 tip would be to substitute one or two of the ingredients listed above at a time (no more) ....and have fun with it! #holidaybaking #bakingsubstitutes #baking #holidayseason #muffins #cake #nutritiononabudget #nutritionfacts #foodie #healthysubstitutes See more

THE SUNSHINE VITAMIN It’s no secret that during the winter months in Canada we don’t get much sunshine. Most of us wake up while it’s still dark out, and come back home after night falls. Sunlight exposure triggers the formation of vitamin D3 in our skin leaving many of us deficient during the winter months! Vitamin D: ... Promotes the absorption of calcium Regulates bone growth Facilitates normal immune function Regulates mood (can help with depression, anxiety and seasonal affective disorder) Supplementation is important during times where we might fall deficient and although it can be obtained from food it’s quite hard to get enough. Taking 1000 IU of D3 daily from October to March can ensure your body is getting enough of this important vitamin #vitamins #readyforwinter #wintervibes #lovewinter #hellowinter #wintertime #holisticnutritionist #integrativenutrition #foodmedicine #foodasmedicine #nutritionblogger #healthcoach #goodnutrition #vitamind #vitamindsupplements #genestra #genestrabrands #vitamindsupplements

RAW OR COOKED? Do you prefer your veggies cooked or raw? I’ve talked about seasonal eating many times on here but never about warming and cooling foods. From a Chinese medicine perspective, winter is a time to transition from cooling foods ( think citrus fruits, cucumber, tomato) that you would typically eat raw to more warming foods (root vegetables, legumes, broths, dark leafy greens). Cooking warming foods during the winter can help with your bodies natural abi...lities to nourish and stay in sync with the seasons Stir-fry is one of my favourite ways to incorporate high volumes of cooked veggies into my meals With that being said, however you like to eat your veggies is fine with me ! #nutrition #chinesemedicine #healthylifestyle #healthyfood #ayurvedic #nutritioncoach #eatyourveggies #recipeshare #healthyliving #foodie #fitfoodie See more

Salad Toppers The most nutritious, satisfying, (and not boring) salads are balanced, with 4-5 add-ins that each provide different flavors and nutrients. The mixture above is the easiest mixture to elevate any salad fast! I like to make a big batch once a week and at it in to any salads I’m making throughout the week.... 2 cups of chickpeas 15 cherry tomatoes, halved 1 large cucumber 1 red onion, diced #saladtoppings #saladtopper #nutrientdense #balancednutrition #foodie #nutritionist#plantbasedprotein #heartynutrition See more

BCAAs - what are they and do you need them? There is such a wide variety of supplements available on the market and looking through them can be quite overwhelming. One of the most common ones I see are BCAAs (Branch Chain Amino Acids). ?... These supplements are composed of the branched-chain amino acids valine, leucine, and isoleucine. ? These amino acids can help prevent the breakdown of muscle tissue during intense exercise. They can also be used directly as fuel by the muscles allowing you to workout longer and harder ? Research shows that 6-15mg may help improve your recovery during periods of hard training by reducing muscle protein breakdown. This means less soreness post workout Remember that the most effective way to achieve your fitness goals is through proper nutrition and these are only SUPPLEMENTS! If you get the proper amount of protein in your diet the effects of BCAAs are unlikely to provide many additional benefits. Always get your nutrition in check first #sportssupplements #betterforit #findyourstrong #fitfam #fitnessmotivation #getfit #training #workoutday #strongnotskinny #workoutmotivation #fitspiration #healthydiet #healthyfood #healthyfoodvideos #healthyfoodblogger #healthyfoodchoices See more

CINNAMON ROLL COOKIES Using my favourite grain free cookie dough! I post cookies with this base all the time because it is so versatile and fits pretty much every dietary need. For the dough:... 2 cups almond flour 1/3 cup maple syrup 1 egg 1/4 cup coconut oil 1 tsp. Vanilla 1/2 tsp. Baking soda For the cinnamon sugar: 2 tbsp. Coconut sugar 1 tsp. Cinnamon Slowly add a little maple syrup to make the mixture sticky Roll the dough into long strips and place the cinnamon sugar in the middle (swipe to see photo). Then roll as you would a cinnamon roll! Place on a baking sheet and flatten (they won’t on their own) Bake at 350 for 10 minutes and you’re done! (Swipe to see the process) #nutritiontips #bakersofinstagram #bakinglove #homebaker #bakingathome #bakedgoods #healthyfoodrecipes #healthyfoodshare #healthyfoodie #healthyfoodlover #healthydiet #healthymeals #quickandhealthy #healthyfoodvideos

NUTRITION LABELS Save these tips and make more informed decisions the next time you are selecting food products! HEALTH CLAIMS ... Here are some common health claims made by manufactures to make you think something Is healthier than it actually is : - simply means that at SOME point a one of the food items was in its natural form - more than one grain (often refined) ....always look for whole grain on the ingredient list not Multi - gluten free does not mean healthy it simple means no gluten is in the product (this usually means more preservatives and sugars to create the same texture and taste) - usually means lower calorie but more sugar Next time you’re in the grocery store don’t let these claims fool you! And remember: serving sizes are suggestions. Nutrition labels don’t know your current health or your health goals so only use the packaging to help guide you and not dictate how much you should or shouldn’t consume #nutritionlabels #healthyfoodblogger #healthyfoodvideos #quickandhealthy #healthymealideas #healthyfoodrecipes #healthyfoodshare #healthyfoodie #nutrition #nutritionaltherapist #integrativenutrition #holisticnutritionist #foodasmedicine #nutritiontips #nutritionists #balancedmeals #healthcoaching #healthcoach #goodnutrition #holisticnutrition #nutritionblogger #onlinehealthcoach #healthyeatinghabits See more

Sunday Hikes with my favourite explorer Hiking is one of my favourite ways to stay active on weekends when I don’t feel like working out. Don’t let the weekends detour the health goals you put so much effort into during the week and keep moving! #nutrition #sundayfunday #sundaymotivation #keepmoving

PUMPKIN PIE APPLE DIP with only 4 ingredients! It doesn’t get much more fall than this 1/2 cup natural peanut butter ... 1 tbsp. Honey 1 tsp. Vanilla 1 tsp. Pumpkin pie spice #fallrecipes #applepicking #pumpkin #pumpkinspice #pumpkinpie #fallrecipes #fallrecipeshare #nutrionist #gutheath #eathealthy #eatlocal #eatclean #applerecipes #cleaneating See more

Last chance to enter the GIVEAWAY with @orangenaturals Head on over to my original post and enter for a chance to win 3 supplements important to your winter skincare routine The winner will be announced October 7th!... #Giveaway #skincare #skinfromwithin #nutritioncoach #nutritiongiveaway #freesupplements #entertowin #foodie #digestivehealth #skincareroutine #skincareproducts #collagen #vitaminc #healthyfood #healthyfats #omega #omega3 See more

One of my favourite FALL inspired salads Sweet Potato & Brussel Sprout Caesar Salad 2 cups mixed greens ... 1/2 cup roasted sweet potato 1/2 cup roasted Brussel sprouts 1 tbsp. Pumpkin seeds 1/2 cup tofu as my protein but this also works great with chicken! For the dressing: 1 cup plain Greek yogurt 1/3 cup lemon juice 2 tbsp. Olive oil 1 tbsp. Dijon mustard 2 tsp. Worcestershire sauce 1 tsp. Minced garlic 1/2 tsp. salt 1/4 tsp. Ground pepper Foods grown out of season are not able to follow their natural growing and ripening rhythms. Studies on broccoli have show that when grown during its peak season (Fall) it contained a significantly higher vitamin C content than broccoli grown in the spring! Food travelling less km will also lose less nutrients on the journey! Most of us give little thought to the effects of this long-distance travel ....not only on the nutritional value of the food but the cost and environmental impact as well! Eating plants that are grown locally and in season will provide the most nutrition, flavour, and savings #eatlocal #fallvibes #fallnutrition #eatseasonal #eatingseasonally #nutritonist #dieticiansofinstagram #micronutrients #saladrecipes#foodie #foodiesofinstagram #nutrientdense #glutenfree #rootvegetables #fallveggies #fallcooking See more

GIVEAWAY with @orangenaturals ! With cold weather approaching it’s important to talk about skin health during the cold and dry winter months! Good nutrition forms the foundation of your skins structure and helps you set up a resilient barrier for when your skin is exposed to environmental challenges Remember: good skin always starts from within.... I’ve teamed up with @orangenaturals to gift one of you my top three picks to help protect your skin against the cold winter months VITAMIN C - vitamin c is a powerful antioxidant that has amazing anti-aging benefits but did you know that it can help prevent water loss through your skin allowing you to remain hydrated during the driest months of the year! ESSENTIAL FATTY ACIDS - healthy fats fight inflammation, reduce redness, and keep the skin barrier more durable to better withstand outside stressors COLLAGEN - collagen is essential for keeping your skin strong, elastic, and hydrated all year round but it can really help to fight dry and irritated skin throughout the winter. Collagen reduces transepidermal water loss (dryness) and skin roughness stopping moisture from leaving your skin ! To ENTER: 1. Follow me @cpatterson.nutrition and @orangenaturals 2. Like this post 3. Tag 1 friend and comment below one step of your winter skincare routine you can’t skip! Each tag will be a separate entry! Giveaway open to Canadian residents only. ONE winner will be randomly chosen. Giveaway runs until October. 6th! This is not at all affiliated, administered, or associated with Instagram. Goodluck everyone! #giveaway #giveawaycontest #giveaways #supplementgiveaway #orangenaturals #skinhealth #skincare #skincaregiveaway #nutritionist #nutritioncoach #giveawaytime See more

SUPPLEMENTS & SLEEP Sometimes vitamin deficiencies can be the root cause of sleep disturbances! That means that one or more of these important nutrients may be all that is standing between you and some much needed rest ... Remember: it is always important to get majority of vitamins and minerals naturally from food as your body absorbs it best this way. Always speak with a professional before introducing new supplements into your daily regime ! #sleep #melatonin #sleepdeprived #beautysleep #getyourest #supplements #supplementstore #nutritioncoach #nutrionist #nutrientdensity #nutrientdeficiencies #improvesleep #reducecortisol See more