Laura Hughes Nutrition

One of the things I learned at the Academy of Culinary Nutrition is to make time after bringing in your groceries to wash, prep and store your produce right away. If it’s clean and ready to go it is more likely that you will use it and it is more attractive to those young snackers who can’t find anything to eat. It also makes meal prep easier later in the week.

In our house we have a variety of food sensitivities so I’ve had to learn about healthier options. The chocolate cake in this picture is made with quinoa, cacao and egg replacer instead of regular flour, dairy and eggs. It was a hit when I first made it and now a few of the kids request it for their birthday. I don’t mind serving this as dessert because it is a healthier option for our fam. It’s from Joy McCarthy - Joyous Health. I’ve adapted the recipe a little to accommodate our family’s needs but it is delish! If you are struggling with food sensitivities, I would be happy to help you with healthy swaps.

Our lymph system is amazing! It helps to clean and clear the blood and plays an important in the immune system. It can get sluggish and needs help moving. Dry skin brushing is one of the ways to get the lymph moving. Using a dry ski brush, start at one foot, brush in a circular motion towards your heart up each leg. Continue in circular motion up towards your heart. Raise one arm at a time and in circular motion, continue to brush toward heart. It takes 3-5 minutes. I usually do it before my shower. You Tube has some great videos on dry brushing.

Our indoor air can be full of toxins too. I love having a variety of plants around our house to help clean the air inside. A few options include spider plants, peace lilies and philodendrons to name a few. What plants do you have growing in your house?

Music can have such a dramatic effect on my mood, my energy and my productivity. Starting my day listening to my positive, mood boosting songs inspires me and gets me going. Do you have music that lifts you up and gets you going?

As I age my sleep patterns change - not always for the better Some decades have been better than others for getting quality sleep. Getting 7-8 hours of uninterrupted sleep is so important in helping our bodies detox, reset and recharge. The amount of sleep needed varies by person and age but the quality of sleep is important too. I’m always looking at ways of improving the quality of my sleep. A few things that have really helped me are: - having a sleep mask to block out ...any light as I’m now more sensitive to even a pin prick of light in the room. - Removing ALL electronics, including cell phones/landlines, computers and tv from the bedroom to decrease the EMF exposure, - Limiting screen time at least 30 to 60 minutes before bed to decrease blue light exposure that upsets my circadian rhythm - Wearing ear plugs (sometimes) when I’m feeling extra sensitive to noise if all the kids are home and up WAY later! - diffusing calming essential oils at night (ex. lavender) Do you need to improve the quality and quantity of your sleep? Happy to help with strategies anytime.

It’s important to remember to laugh WITH each other. We shake it up with dress up dinners. We have a tickle trunk filled with old costumes. It’s fun to see who can create the wildest outfit and sit through dinner. How will you include fun in your week?

When I get stressed or anxious, concentrating on my breathing can help to calm me down and get my body out of the fight or flight mode and into rest and digest mode. A few simpler options include breathing in through the nose for a count of 4, holding for a count of 7 and exhaling through the mouth for a count of 8. I do that 3-4 times and I can feel my body relax. Sometimes I will also do box breathing. Breathe in for a count of 4, hold for 4, breathe out for 4, hold for 4 then start again. I feel calmer already. Ahhhh

I try to include greens at every meal. Sometimes in a juice, sometimes a salad, sometimes in powdered form with water ( Botanica brand is my go-to). Botanica is Canadian, clean and contains chlorella or spirulina, types of green algae that support detoxification, the immune system and alkalinity. If you can’t juice your own, these powerful greens include protein, iron, zinc, calcium, potassium and even some B vitamins.

I love berries, not only for their taste but also for the nutrients they offer: high in antioxidants, vitamin C, soluble and insoluble fiber, as well as, a range of other vitamins and minerals. In other words, they pack a powerful punch. The healthiest ones are local and seasonal but I’ll substitute organic frozen berries when they’re not available. Berries can be eaten on their own, added to smoothies, baking and salads.

I had a live blood analysis done years ago and I was hooked. The technician was able to tell me how my immune system was functioning, that my liver was sluggish, that I had inflammation, some leaky gut issues and lots of parasites. With the help of the tech, as well as,my nutrition and supplementation knowledge I was able to help myself feel better. Loved the experience so much I became a live blood analyst myself with Microcell Sciences almost two years ago. Being part of this team of LBA techs I have the pleasure working with other brilliant health practitioners and naturopaths while helping our clients see what’s happening in their blood and what they can do to feel better. If you’re interested in scheduling your own live blood analysis, DM me and I’ll hook you up.

Listen to your body...it will tell you what it needs... Listen to the sounds of life around you when you’re outside...it is beautiful... Listen to each other...with an open mind and open heart.

Being grateful for big and small things can turn my day around. If I’m feeling low I think of at least three things I’m grateful for. Sometimes before we go to sleep my husband and I will write down three things we’re grateful for about each other. It’s a nice way to appreciate life and our relationship.