Well Fed Health & Nutrition Coaching

Happy Saturday loves! As we begin to wake up to frost outside the window (yikes! ), it’s time to start incorporating more warming foods into our daily routine. Cold or frozen foods like smoothies, cold water, and raw foods can actually stall digestion and cause bloating or inflammation, especially during the cooler months. These Ayurvedic Golden Oats are replacing my beloved smoothie bowl this morning. Filled with warming spices like cinnamon, ginger, and cardamom, th...ey help to reduce inflammation, keep your digestive fires burning, and warm your body and soul from the inside-out. To make these, all you need are: Your favourite gluten-free oats Cinnamon Ginger, fresh grated or dried Turmeric Cardamom Raisins or chopped dates Optional: vanilla extract, ashwagandha powder, and/or the teeniest pinch of black pepper (this will help with the absorption of the turmeric) Your favourite toppings - for this one I used cashew milk, almond butter, sliced banana, pumpkin seeds, molasses, and another dash of cinnamon. Cook oats according to package directions. I like to add in my spices and raisins or dates during the cooking process. Remove from heat and stir in vanilla, if using. Cover and let sit until desired thickness is reached. Add toppings. Enjoy! And stay warm! #ayurveda #glutenfree #dairyfree #lowsugar #vata #plantbased #adaptogens

Ayurveda is considered by scholars to be the world’s oldest healing science, originating in India over 5000 years ago. It’s a school of medicine that is based on three principle life-force energies: Vata, Pitta, and Kapha - each possessing their own unique blend of the five elements: earth, air, space, fire, and water. It is the balance and interplay of these energies which Ayurvedic philosophers believe make up every element in the entire cosmos, including your indi...vidual biochemistry. Fall and early winter is considered in Ayurvedic Medicine to be the season of vata (the air/ether constitution). As we move out of summer, the rough, dry, mobile, and cold qualities of vata are elevated in our environment, our bodies, and our minds. Aside from the harsher weather, this time of year also tends to coincide with a sense of frenetic busyness as schools start back up and the holiday season approaches. Now more than ever, it’s important to slow down and ground ourselves with a sense of inner balance, peace, and calm. Getting enough sleep is a key element in this. This recipe is one of my favourites for sipping while wrapped in a blanket with a soul-nourishing book while the leaves dance in the chilly autumn breeze outside the window. It combines plenty of vata-pacifying ingredients - warming spices, sweet honey and dates, and a touch of healthy fat from the ghee. The additions of saffron and ashwaghanda also help to balance dopamine, norepinephrine, and serotonin levels, helping to lower stress levels and improve sleep: Ayurvedic Sleep Tonic 2 cups almond milk (or organic milk of choice) 1-2 pitted dates 1 tbsp ghee (or coconut oil) 1 tbsp raw honey tsp ground cardamom 2-3 threads saffron tsp ashwagandha powder Dash of cinnamon In a small saucepan, gently heat the almond milk until hot. Transfer to a blender or Nutribullet and add the remaining ingredients. Blend until smooth and frothy. Pour into a mug, top with a sprinkle of cinnamon, and sip slowly before bed. Makes two servings. If you would like to see more posts on Ayurvedic medicine, or would like to learn more, let me know in the comments below!

Happy Meatless Monday! For your next holiday party, why not try a vegan charcuterie board? Throwing together a smorgasbord of all the yummy, ready-to-eat things is simpler than you might think, and makes party appetizers a breeze! ... Here are some ideas for your snack board (one or two of each of the following will make for a nicely-balanced board; simply adjust the quantities to your party size): Your favourite chips, crackers, and/or bread (I got some fresh-baked sourdough from Brandner Farms). Dips (for this one I used salsa and homemade black bean dip, but you could also do hummus, tapenade, chutney, or any other spreadables you enjoy!) Fresh fruits and veggies like grapes, cherry tomatoes, cauliflower, radishes, baby carrots, celery sticks, etc. Salted or candied nuts Dried fruit such as figs or apricots Antipasto such as olives, sun-dried tomatoes, or artichokes Vegan cashew cheese such as this one by Nuts for Cheese, and/or vegan sausage by the Vegan Gardiners Toss everything on a platter, make it look pretty, e voila! Your guests will go nuts!

Happy Halloween! Almost-Healthy Vegan Snickers Bars: 12 medjool dates, pitted... Natural peanut butter Salted cashews 4 oz dairy-free chocolate chips Melt chocolate in a bowl over simmering water, stirring frequently. Once almost melted, remove from heat and stir until smooth. Set aside to cool slightly. Meanwhile, stuff pitted dates with a spoonful of peanut butter and 1 or 2 salted cashews. Squeeze dates closed around filling and dip in melted chocolate until well-coated. Place chocolate-covered stuffed dates on a parchment-lined plate and refrigerate until set. You’re welcome! #happyhalloween #trickortreat #healthytreats #dates #vegan #glutenfree #dairyfree #snickers #cleancheat #healthyalternatives #naturescandy #holsitichealth #sugarfree #yourewelcome

#wellness #holistichealth #selfcare