Healthy Pantry Staples

Welcome to my pantry!

I like to take a balanced approach with food.

That means no labels, and nothing strictly off limits. My version of balance looks like finding healthier options for all the classic pantry staples. Truly enjoying what we eat and having fun with food is most important. And I believe we CAN create healthier versions of all our favourite recipes. It just comes down to choosing more wholesome alternatives, and releasing fear around trying new things.

What's "healthy", and what's not?

Everyone has a different definition of healthy. I personally like to think that healthy = whole. This means choosing foods in their most real, close-to-the-earth state as possible. For example, a potato vs potato chips. Steel cut oats vs packaged granola. Dates vs granulated sugar. Do you get the idea?A note on product quality - I try to buy organic whenever possible. This is especially important for pantry items like grains, nuts, and seeds, as these crops are heavily sprayed with toxic chemicals when conventionally grown. Just do the best you can, and let go of the need to follow this perfectly. Even choosing organic for one or two products every week makes a huge difference over time.

The List:

Flours

• Almond - My personal favourite substitute for wheat flour.

• Coconut - A little trickier to bake with, but a staple for paleo or grain-free recipes.

• Buckwheat - I love using buckwheat for pancakes or homemade bread.

• Oat - Just grind up rolled oats to make your own!

• Chickpea

• Cassava

Oils

• Coconut oil - look for cold-pressed, organic, and virgin. My favourite for baking!

• Olive oil - Best for salad dressings and medium-low heat cooking. Stick to extra-virgin.

• Avocado oil - Best for frying and high-heat baking (this oil doesn't oxidize at high temperatures!)

• Ghee - Another delicious option for frying or spreading on toast. It's also incredibly healing to our gut.

• MCT oil - MCT gives us a quick burst of energy and noticeably improves brain clarity. Ideal for blending into your morning smoothie or latte.

Sweeteners

• Honey - My favourite natural sweetener. Honey contains medicinal properties and antioxidants. It's also extra-sweet, so you can use less when subbing for sugar. A little goes along way!

• Maple Syrup - Perfect for sweetening baked goods or drizzling over paleo pancakes, gf french toast, coconut yogurt, or oatmeal bowls.

• Dates - I love using dates to naturally sweeten things like smoothies, bliss balls, or raw desserts.

• Stevia - I have a love-hate relationship with stevia. While stevia is a plant and natural zero-sugar alternative, it's still considered an 'artificial sweetener'. I think it's best used in moderation, and comes down to the type of stevia you buy. Some varieties are MUCH more processed then others. Look for a liquid stevia over powdered (this means it's been less processed), and make sure it's 100% organic stevia leaf in it's purest form.

• Monk fruit - another plant sourced, zero-sugar alternative. It's more sweet than sugar, so a little goes along way.

Grains

• Rolled oats - I buy certified gluten-free. Stick to rolled or steel cut, and avoid instant oats as they're more processed.

• Buckwheat groats - Perfect for making homemade flours or grain-free porridge!

• Quinoa

• Brown or wild rice

Nuts & Seeds

I always look for raw over roasted and organic whenever possible. Make sure there's only one ingredient, and avoid products with added salt or oils.

• Nuts: Almonds, walnuts, cashews, hazelnuts, pecans

• Seeds: Chia, hemp, pumpkin, sunflower, sesame

Protein Powders

I like to stick to protein powders with minimal ingredients. Think: plant-based seed or legume sourced proteins!

• Hemp protein

• Pea protein

• Pumpkin seed protein

Speciality Items

• Nut butters - Cashew, peanut, almond, and tahini are my favourites

• Shredded coconut or coconut flakes - Make sure they're unsweetened!

• Cacao powder - The raw, unprocessed version of cocoa powder.

• Collagen peptides - Incredibly healing for our gut.

Packaged Snacks

Before I buy any sort of packaged products, I like to ask myself:

Do I know what all these ingredients are?

Could I make this at home?

Is this REAL food?

• Larabars - Super minimal, whole-foods ingredients. Typically just dates and nuts!

• Low-sugar granola - I love Rawcology's grain-free, low-sugar, sprouted granola

• Organic popcorn - I LOVE LesserEvil's coconut-oil and ghee popcorn

Healthy Shopping on a Budget

Buying organic and high-quality products can be pricey. Thankfully, more and more well-known stores are beginning to lower prices and make healthier options more accessible to everyone.

• Your local farmer's market - The best place to buy fresh fruits and in-season vegetables.

• Costco - Costco is FULL of healthy / organic products, and the selection is constantly growing. It's the best place to bulk items like nuts, seeds, nut butter, cooking oils, organic frozen fruit, fermented vegetables, kombucha, and organic meat. They even sell larabars in bulk!

• Amazon - The most selection of affordable organic nuts, seeds, flours, and grains I've found so far.

• Whole foods - My favourite spot for finding fun, speciality items like interesting nut butter and healthy chocolate.

• Superstore - Surprisingly, Superstore is gaining an incredible selection of (extremely affordable!) natural groceries. This is an excellent place to if you want to experiment with healthier options, but follow a tight budget. They have everything from organic product and nut milk, to vegan protein powder and coconut chips.

 Where do you like to shop? And what are your go-to healthier pantry staples? Please share your tips, tricks, and favourite products below!

Cultivating a Morning Routine

My morning routine is everything to me.

The way we start our day has a profound impact on our mental state, emotional-wellbing, and how the rest of our day will unfold. Cultivating an affective morning routine doesn't need to be lengthy or complex. It's about listening to your body, and doing what feels right to you. And this will change, each and every day.

My morning routine never stays the same. I check in with myself upon waking, and choose rituals based on how I feel, how much time I have, and what I need that day. I used to feel a lot of pressure to 'do everything' and have a morning routine that included all the things. But when we fall into that mindset, our practice becomes yet another thing to add to the 'to do' list. Our morning routine should be supportive and feel good - not become another source of stress.

When cultivating a morning routine, it's important to start slow. Implement one practice at a time and don't be afraid to add or subtract things! There is no right or wrong, and it's important to honour what feels good for your mind and body. Our needs change on a yearly, monthly, weekly, and daily basis. They shift with the seasons, our work, mood, and daily schedules. Allow this change, and don't let yourself become fixiated on your practice always looking a 'certain way'.

Presence Practice

The idea of meditation used to scare me. But now, it's the most constant part of my daily practice. I think meditation is intimidating because there's a lot of expectation around it: sitting for hours at a time, completely quieting your mind, and reaching a state of enlightement. But mediation is simply practice of sitting in stillness, fully present to the moment. That's all it really is. Whether you choose to mediate for 5 minutes or 50 minutes is up to you. The time isn't as important as the intention behind it. I like to focuse on my breath, body sensations, or any noises around me. This helps us stay grounded in the moment. Thoughts will come up, again and again. This is okay. Some days will be easier than others, and sometimes your mind will never stop flowing. Allow whatever is happening and however you feel to be okay. Let go of any judgement around it.

Apps I like to use:

• Insight Timer (free)

• Daily Calm ($60CAD/ year)

Water

Do not underestimate the power of water. Staying hydrated is one of the most beneficial things we can do for our health. And, it's completely free! I like to drink a huge glass of water first thing in the morning. It's a beautiful and simple way to cleanse the body and wake our mind up. Room temperature or warm water is excellent for digestion. You can add a splash of lemon juice or apple cider vinegar for further support.

Making My Bed

The act of making your bed might sound simple, but it's actually a very powerful practice. Making our bed starts the day off in a positive way, and encourages us to further accomplish our dreams. And personally, having a clean space enhances calmness, clarty, creativity, and my overall sense of well-being. This practice is now a special little part of my daily ritual.

Morning Gratitude

I started a gratitude practice about 3 years ago, after realizing my tendancy to get stuck in negative thought patterns - especially first thing in the morning. I used to wake up and immediately dread the day ahead, quickly becoming lost in thoughts of worry and resentment. Unfortunelty, this mentality only has a harmful impact on our day. When I started focusing on the good, my outlook naturally began to shift. Gratiude works in a special way where the more we focus on it, the more grateful we become. You can write a list, create a gratitude journal, say them outloud, or simply think about them in your head. Just start with 5 things, and really feel into the emotion of gratitude. Let your mind flow from there.

Movement

Gentle stretching, a walk around the neighborhood, yoga, a long run, or a workout in the gym - all movement is beneficial, no matter the length or form. My excercise practice changes daily, depending on my schedule and how my body feels. Choose a form of movement that feels right for you.

Time Outside

Nature is so healing. Fresh air cleanses the mind, and exposing our eyes to natural light first thing in the morning can actually help us sleep better! Daylight naturally regulates our circadium rhythm, and will help you feel more tired at night. Whenever I'm feeling down, fatigued, or in a funk, going outside automatically boosts my mood. Try to step outside in the morning, even if just for a moment. Let the daylight touch your skin and take a few deep breathes.

My Amenorrhea Journey

What is Amenorrhea?

Amenorrhea:  is classified as not having your menstrual cycle for more than 3 months at a time.

It all started back in high school. I was a young girl, struggling with bad body image, her relationship to food, and to herself. And that's when the food restriction and exercise obsession began. It was an obsession to change her body any way she could. A belief that the smaller she made herself, the more she would be loved.

By the world, by others, and most importantly - by herself.

Fast forward to a year after graduation. I was still exercising vigorously, but my relationship with food had improved. Around this time, I started learning about the negative affects of hormonal birth control pills, which I had been taking religiously over the last three years.  At the time, I was bleeding regularly. I decided to stop the pill, assuming my period would continue on as normal.

But the following month, it never came.

My period was gone. And this was the beginning of my journey of hormonal imbalances, irregular cycles, and periods of amenorrhea. Little did I know, I'd still be on this journey three years later.

The down-low on hormones.

Our hormones are produced by a number of glands located all throughout the body. This network of glands is called our Endocrine System. Not only do these glands secrete hormones;  but they also control almost every function that takes place within the body. From our sleep cycles and appetite, metabolism and digestion, to balancing blood sugar levels and our natural response to stress.

The Hypothalamus is a small, almond-sized gland located at the top of our brain who plays a very important role:  he is the overseer of the entire Endocrine system.  Essentially, the Hypothalamus controls all the other hormonal glands by ordering them to either start or stop the production of various hormones. By doing so, the Hypothalamus helps maintain balance within the body and reproductive organs. The health of our reproductive system depends largely on the Hypothalamus, and his ability to release or inhibit specific sex hormones at just the right times throughout the month.

Amenorrhea occurs when there is a miscommunication between the Hypothalamus and our Ovaries. For some reason, the Hypothalamus stops telling the ovaries to release the necessary hormones needed to complete our cycle and induce a bleed. The result? No ovulation, and no period.

According to the ‘FLO website’, almost 50% of females who exercise regularly experience some form of menstrual irregularity/ dysfunction, such as irregular or missing periods. And 30% of these females struggle with amenorrhea.

What causes Amenorrhea in the first place?

After years of nutrient depletion (from both food restriction and the pill), combined with the physical stressors of intense workouts and low body fat, it was no wonderful I didn't get a period. My hormones were completely out of balance!

Birth Control Pills

Birth control pills can cause SO MANY issues, especially if you've been on the pill for quite some time. Basically, "the pill" supplies our body with a dose of synthetic hormones, and induces a "fake" bleed. So, when we're on hormonal birth control, we're not actually getting a real period. This constant supply of synthetic hormones tells our Endocrine System it no longer needs to make sex hormones. And when we go off the pill, our body often forgets how to produce these hormones on it's own. On top of this, the pill depletes our body of nutrients necessary for a healthy cycle. Post-pill induced amenorrhea is one of the most common causes of losing our periods.  

Low Body Weight

This typically happens one of two ways, or a combination of both:

1.) Over Exercising

We always hear about the benefits of exercise, but no one ever talks about the danger of taking it too far. Society tells us we need to constantly push our bodies in the gym to be "fit" and "healthy". But in reality, too much exercise can wreak havoc on our hormones and reproductive system. Long, intense workouts and heavy energy expenditure raises cortisol levels (our stress hormone) and puts additional stress on our bodies. You don't have to be exercising at extreme levels to loose your period. Every body is different, and a workout schedule that might seem "normal" for one women, can be hormonally damaging to the next. It's important to let go of comparison and really tune into your own body. Do what feels supportive to you.

2.) Under Eating

This means not eating enough food, calories, or nutrients (like carbohydrates or healthy fats) to encourage and support a menstrual cycle. It can be especially hard when society tells us to look and eat a certain way. Not to mention the huge emphasis on clean eating and certain trendy (yet restrictive) diets like keto, sugar-free, raw vegan, etc.

Chronic Stress

Constantly elevated levels or cortisol and adrenaline (our stress hormones) can contribute to a variety of hormonal imbalances. Stress causes a reduction in the production of hormones that are necessary for ovulation to occur. And when our body is under high levels of stress, it doesn't feel safe. The last thing it wants to do is grow another human being inside! So to save energy, our body shuts down it's reproductive system as a form of protection.

Undernourishment

This could be caused by poor eating habits or nutrient malabsorption due to gut disorders and digestive imbalances.

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Bringing back my period.

My plan: Focus on good, wholesome nutrition and make sure I'm eating enough to support my cycle. Supplement with products that boost hormones naturally, and ensure I don't have major nutritional deficiencies. Exercise LESS, and give my body permission to rest whenever it needs. And last of all, continue learning to manage stress and take care of my emotional well-being.

DIET

Food is medicine, and supporting our bodies with nutrition might be one of the best ways to bring back our period. Aside from eating enough calories in general (this was big for me), it's also important to eat a balance of all 3 macronutrients: Wholesome carbohydrates, protein, and healthy fat. Foods to focus on:

Complex carbohydrates:  Whole grains like quinoa, buckwheat, amaranth, and brown or wild rice, starchy root vegetables and tubers like squashes, potato and sweet potatoes, carrots, turnips, and beets.

Organic protein:  Animal protein like poultry, free-range eggs, wild-caught fish, grass-fed beef, bone broth, and vegetarian protein sources like beans and legumes (soaked to improve digestibility), spirulina, fermented tempeh, and nutritional yeast.

Healthy fats:  Omega 3's like wild-caught sockeye salmon, flax, chia, and walnuts, coconut and coconut oil, avocados, and hemp seeds.

SUPPLEMENTS

Chastebarry:  Also known as Vitex, it's an herb used to naturally balance estrogen and progesterone levels.  Studies show that the plant dramatically increases our sex hormones when taken regularly over a period of time. I started taking Chastebarry 3 weeks ago, and plan to continue until my period returns.

Vitamin B Complex:  B-vitamins are needed to maintain healthy menstrual function, but are often severely depleted from chronic stress or birth control pills. I take a multi b-complex everyday, and have noticed a huge difference in my stress levels.

Zinc:  Women who don't have a period are often zinc deficient. Especially if you've been on birth control pills for a number of years! I personally feel zinc supplementation is so important for me after having a Copper IUD for over 2 years. This is because excess copper levels in our body can cause a major zinc deficiency. If you've ever had a Copper IUD, I highly recommend researching this topic on your own - and consider getting your zinc levels tested!

Maca:  Maca root is said to help increase fertility and libido in both men and women. I recently started taking it again, and already feel like the powder is helping restore hormonal balance. I like to mix together 1 tsp Organic Traditions maca powder, 1 tbsp of cacao powder, and some full-fat coconut milk to make a delicious, chocolate-ey drink.

LIFESTYLE

Exercise appropriately

Support your body and hormonal system by exercising appropriately.

For many of us, this might mean reducing the intensity AND amount of exercise we do on a weekly basis.

Exercise is actually a huge stressor on our bodies.  Sometimes that stress is good, and sometimes it's not. It really comes down to the person, your body, and what's going on in your life at that time. Certain workouts like HITT (high intensity interval training) or lengthy cardio sessions raise cortisol levels and and intern affect all other hormones.  Focus on shorter workouts and slower, more calming movements like walking, yoga, pilates, or gentle resistance training instead.  And when your body's asking for it, give yourself permission to rest.

Balance blood sugar

Balancing our blood sugar levels results in more balanced hormones. This means having breakfast within 1 hour of waking, and eating every 2.5-3.5 hours throughout the day. Snacks are your best friend! And if you get to the point of "hanger", you've waited to long. I also try to include a protein and fat source with my carbohydrates so I don't spike my glucose too much.

Create stress management techniques

• A mindfulness practice like meditation or deep breathing - this has been HUGE for reducing my stress

  1. Social media detoxes regularly

  2. Creating time for yourself (I like morning and evening routines)

  3. Declutter your space

  4. Setting boundaries and learning to say no

  5. Make time for fun, creativity, and play

Do you deal with amenorrhea or missing periods? Please share your stories and what's worked for you.