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Holistic Nutrition embodies the whole person; physical, mental, emotional and environmental. As a Certified Holistic Nutritional Consultant, it is my job to work collaboratively with you to identify how those factors interrelate, as well as connect the dots to discover the potential root cause of symptoms, imbalances or concerns. My passion is to empower you, provide simple instructions and gentle guidance in making nutrition and wellness choices that meet your biochemically unique needs and your personal goals. I believe in creating an understanding of balance and instilling the lifelong habits needed to create the changes required for you to Rejoice in health and lead a full and happy life.

I don’t believe in diets, I don’t believe in “one size fits all” programs and I don’t believe that what works for one person will work equally well for the next. I believe that your story, your body, and your health journey is unique, and therefore deserves a customized approach. I believe in honest and factual individual conversations that can assist me to understand what best meets your needs, and which will empower you, not only through nutrition but through a lifestyle that is livable and sparks positive sustainable change. Together we will discover the best approaches and create a plan that will enable you to regain balance, reclaim health and rejoice in the most vibrant body possible!

Holistic Nutrition can support clients with a variety of conditions such as:

Low Energy and Fatigue
Digestive Concerns
Weight Loss & Weight Gain Management
Stress & Anxiety
Skin Conditions
Healthy Aging
Food Allergies & Sensitivities
Reproductive & Hormonal Issues
Insomnia & Headaches
Cardiovascular Health
Mental Health
Inflammatory Disorders & related Pain
Blood Sugar Balance
Hyperactivity in Children

The post 70 Percent of Your Immune System is Located in Your Gut appeared first on Rejoice Nutrition and Wellness - Edmonton, AB.

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When I was in University, there was a breakfast diner across the street from the main building. My study group and I would typically skip the first class to frantically study for an exam or finish our assignments due that day. The comfort of a greasy breakfast skillet and a cup of strong black coffee was always the perfect solution to start the day right. However, in hindsight it was not the healthiest breakfast, it would make you want to have a nap right after, and I don’t think my digestion could handle that today.

However, the breakfast skillet always meets that desire for carbs, fats, protein, and gooey cheese. We can all fall into a breakfast rut of smoothies and overnight oats which gets a bit mundane after a while. I dared to ask the question, “can I healthify that greasy diner skillet?”. I set out and after a few failed attempts I have 4 Healthy Breakfast Skillet recipes for you that balance nutrition and taste. From the loaded veggie skillet to the cleaned-up meat-lovers skills, or the quick and easy Turkey Skillet for weekday morning to a gut-loving greens skillet which supports digestive functioning thanks to the fermeneted sauerkraut. There is something for everyone. Each recipe below makes 1-2 servings (based on how hungry you are). Enjoy

1) Easy Turkey Zucchini Breakfast Skillet


Ingredients:

  • 1 tsp Coconut Oil or grass-fed butter
  • 5 oz Extra Lean Ground Turkey
  • 1 small Zucchini,  diced
  • 1/4 cup Organic Salsa or 1/2 cup cherry tomatoes
  • 2 Organic Eggs
  • 1/2 Avocado, sliced
  • Sea Salt & Black Pepper, to taste
  • Dash of hot sauce of siracha (optional).

Instructions:

  1. Add the coconut oil or butter in a skillet over medium heat.
  2. Cook the ground turkey, breaking it up as it cooks through. Once it starts to brown, stir in the zucchini. Continue to saute until the zucchini until soft.
  3. Add the salsa or tomatoes to the skillet and stir well to mix.
  4. Use a spoon to create a small pocket for the eggs. Gently crack an egg into each pocket and cover the skillet with a lid. Let the eggs cook until done to your liking (2 minutes for soft, 3 for medium, and 5 minutes for hard).
  5. Divide onto plates and season with sea salt and black pepper to taste,  hot sauce if you’d like, and serve with sliced avocado. some heat.
2) Sausage, Spinach, & Sauerkraut Skillet 

Ingredients:

  • 3-4 oz Organic Chicken Sausage
  • 1 tsp Coconut Oil or grass-fed butter
  • 1/4 Yellow Onion, diced
  • 1/2 Apple, diced
  • 1 Garlic clove, minced
  • 1 cup Spinach, chopped
  • 1/2 cup Sauerkraut (liquid drained off)
  • Sea salt & pepper to taste

Instructions:

  1. Preheat oven to 350ºF. Line a baking sheet with parchment paper. Add sausage and bake for 30 minutes or until cooked. Remove from oven and cut into bite size pieces
  2. Heat coconut oil or butter in a skillet over medium heat. Add onion, garlic, and apple saute till soft. minutes). Add spinach and saute just until it is wilted.
  3. Reduce heat to low and add in chopped sausage and sauerkraut and saute for another minute or until heated through. Remove from heat and divide into bowls, season with salt and pepper and serve.
3) Loaded Cheesy Garden Skillet


Ingredients

  • 1 tbsp coconut oil or grass-fed butter
  • 1/2 cup of mushrooms, chopped
  • 1/2 red onion, sliced
  • 1 cup bell pepper, chopped (i like using yellow and red)
  •  1 cup broccoli florets, chopped
  • 1/2 cup of cherry tomatoes
  • 3 organic eggs
  • 1 tbsp cream or whole milk
  • 1/4-1/2 cup grated cheddar cheese
  • Salt and pepper to taste.

Instructions:

  1. Preheat oven to 375 degrees.
  2. Saute all veggies in butter or oil in an ovenproof skillet until soft and cooked
  3. Meanwhile, whisk the remaining ingredients in a bowl (serve tomatoes till the end), and pour into the egg mixture evenly into the pan.
  4. Place the skillet in the oven and bake for 15 minutes. Open the oven door, sprinkle the reserved tomatoes on top and quickly close the oven door for another 5-10 minutes.
  5. Carefully remove the hot skillet with oven mitts, season with salt and pepper and serve.
4) Cleaned-Up Meatlovers Skillet

Ingredients:

  • 4-5 slices of turkey bacon
  • 2 chorizo sausages
  • 1/2 small zucchini, chopped
  • 1/2 red pepper chopped
  • 1/4 yellow onion, chopped
  • 1 medium russet potato and small sweet potato, chopped into bite-size pieces, or 1 cup of hashbrowns or if you are following keto use 1 cup of bacon rinds
  • 2 organic eggs
  • salt and pepper to taste
  • a spring or fresh chopped cilantro or parsley (optional)
  • a dash of hot sauce or sriracha (optional)

Instructions:

  1. Place the bacon and sausage in a skillet over medium heat and cook through. Remove and set aside on a paper towel on a plate to remove any excess grease.
  2. Using the same skillet cook all the veggies in the fat until tender (i like to put the potatoes down first and top with the remaining veggies on top to cook faster.
  3. Use a spoon to create a small pocket for the eggs. Gently crack an egg into each pocket and cover the skillet with a lid. Let the eggs cook until done to your liking (2 minutes for soft, 3 for medium, and 5 minutes for hard).
  4. Season with salt, pepper, fresh herbs, and hot sauce if you like, Serve warm.

I hope that you enjoy these Healthy Breakfast Skillets as a way to enjoy comfort food that is also loaded with nutrition. Shake up your breakfast routine with these simple 4 recipes and I would love to hear which one was your favorite. Leave me a comment below!

In great health,

Jo

The post 4 Healthy Breakfast Skillet Recipes appeared first on Rejoice Nutrition and Wellness - Edmonton, AB.

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I recently had a client who was allergic to gluten and nuts, plus she was a diabetic and wanted to stay away from any added sugars. When we were creating recipes together, I asked her what was the one food she most missed with her recently diagnosed food restrictions? “Yogurt with Granola,” she said. What I found was that granola was also something terribly missed by mom’s that wanted to send granola and yogurt to school but they could not due to nut-allergies in the school, and then my Keto clients… well they could not find granola to eat due to the gluten and sugars in most of them. So this sent me on a mission!

By using seeds instead of nuts, I am able to get the healthy omega 3 fats and fiber that I want with lower carbs and it allows me to be nut-sensitive. I choose to not use maple syrup or honey as I typically would to sweeten my granola to be mindful of those with blood-sugar balancing issues, parents who are keeping sugars lower at school for attention, and again for my Keto clients. After a few attempts, I found this recipe to be totally delightful. I sprinkled it onto my Instapot Homemade Yogurt and it was completely delicious. If you are not monitoring your sugars adding a few berries and a drizzle of honey, agave, or maple syrup onto the yogurt with the granola is super yummy and a great snack or treat. I hope you enjoy this recipe. As always I love hearing from you so feel free to leave a comment below.

XO Jo

Grain-Free Paleo One Pan Granola, 3-Ways (Sugar-free & Nut-free)
Grain-free, Sugar-free, Nut-free, Plant-Based One Pan Paleo Granola. I have some flavor suggestions below to keep things interesting. Enjoy.
    Servings5 cups
    Prep Time5 minutes
    Cook Time25 minutes
    Ingredients
    Basic Grain-Free Granola Recipe
    Grain-Free Chocolate Goji Berry Granola Recipe
    Grain-Free Cardamon Orange Granola Recipe
    Instructions
    1. Preheat oven to 350 degrees and line a baking sheet with parchment paper. Mix all ingredients together on the pan and evenly spread out.
    2. Place the sheet in the oven for 20-25 minutes, stirring the granola around every 5-10 minutes.
    3. Remove from the oven and allow to cool. Place in an air-tight container and keep in the fridge for 2-3 weeks.

    The post Grain-Free Paleo One Pan Granola, 3 Ways (Sugar-free & Nut-free) appeared first on Rejoice Nutrition and Wellness - Edmonton, AB.

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    ‘Fat Bombs’ and weight loss may not sound like they belong together in the same sentence but they actually do. The 1980’s-1990’s diet industry marketing did a great job of placing fear in the hearts of everyone where fat is concerned. The old idea that “fat makes you fat”, has been a hard one to shake off for many people. You can still see “low-fat” products lining the grocery store even though we know now that fats are essential for hormone balance, brain health, energy, and metabolism. Now, the catch is that NOT all fats are created equal and higher fat diets work best as it relates to weight-loss goals when used strategically in a low carb diet.

    Fat-Bombs are a Keto spin on a no-bake energy ball. It allows you to hit your daily fat macros (70%), crush cravings, boost energy pre a workout, increase plant-based protein intake (20-30% daily), and simply satisfy the taste buds. I have 5 quick and easy Killer Keto No-Bake Fat-Bomb Recipes that are perfect to grab when you need a little whole-foods energy boost.

     

    1) Supergreens Keto Fat-Bombs


    Ingredients:

    • 1 ½ cups unsweetened desiccated shredded coconut
    • 1/8 cup raw cacao powder
    • 1/2 cup of coconut butter at room temperature
    • 1/4 cup hemp seeds
    • 1 tbsp MCT oil
    • 2 tbsp your favorite greens powder (Tripow, Spirulina, or Choleralla)

    Instructions:

    1. Place everything into your blender, food processor or standing mixer and process until smooth.
    2. Using a tablespoon or a mini ice cream scoop, take a scoop of the mixture, roll in your hands to form a ball then drop onto a tray and place in the freezer to set for 10 minutes.
    3. Store in an air-tight container in the fridge for 1 week or freezer for 2 months.
    2) Cookie Dough Keto Fat Bombs 

    Ingredients:

    • 4 tbsp almond flour
    • 2 tbsp softened coconut butter
    • 2 tbsp nut or seed butter of choice
    • 2 drops of stevia
    • 1/2 tsp alcohol-free, sugar-free vanilla
    • 1/8 cup Sugar-Free Chocolate Chips

    Instructions:

    Place everything but the chocolate chips into a bowl and mix until flour is well blended and the batter is creamy,  a standing mixture is nice if you have one.

    Sprinkle in the chocolate chips and mix so the chips are evenly distributed throughout the mixture. Set the bowl in the fridge to chill for 15 minutes which makes rolling the balls easier. 

    Using a tablespoon or a mini ice cream scoop, take a scoop of the mixture, roll in your hands to form a ball then drop onto a tray.  Store in an air-tight container in the fridge for 1 week or freezer for 2 months.

    3) Chocolate Almond & Coconut Keto Cups


    Ingredients

    • 8 tbsp of grass-fed butter, ghee or coconut butter
    • 2 oz of unsweetened dark chocolate
    • 2 tbsp heavy cream
    • 1/2 teaspoon vanilla
    • 1 tablespoon MCT oil (or coconut oil)
    • 1/2 cup of almond butter
    • Pinch of sea salt


    Instructions:

    1. Melt dark chocolate and butter over low heat, stirring to ensure ti it does not burn. Add the cream and vanilla and take off the heat.
    2. Place muffin tins in a mini muffin tray or use a silicon mold to make your chocolates. Divide the melted mixture in half, use half the mixture to fill 1/4 of the tin with the chocolate. Place the tin in the freezer for 5-10 minutes until hard.
    3. Mix almond butter, MCT oil, and salt together and evenly top each cup with almond butter and MCT mixture. Place the tray back into the freezer for another 5-10 minutes.
    4. Top each cup with the reserved chocolate mixture and set in the freezer for 30 minutes.
    5. These cups keep in the freezer for 2 months. When you want one simply take one out and let it sit at room temperature for a few minutes and enjoy.
    4) Blackberry Coconut Keto Fat Bombs

    Ingredients:

    • 2 tbsp blackberry powder
    • 1.5 tbsp almond flour
    • 2 tbsp softened grass-fed butter or coconut butter
    • 1 tbsp MCT or coconut oil
    • 1/2 tsp lemon juice
    • 5 tbsp coconut flakes cups (reserve 2 tbsp for rolling).
    • 2 drops stevia

    Instructions:

    1. Place everything into a blender, standing mixture, or food process and process until smooth.
    2. Set the bowl in the fridge and let it chill for 10-15 minutes to make rolling easier.
    3. Using the same method as above, use a mini ice cream scoop or a tbsp to take a scoop of the mixture and roll it in your hands. Gently roll the ball on a plate with the reserved 2 tbsp of coconut and pop into the fridge to set.
    4. These will keep well in the fridge in an air-tight container for 2 weeks or 2 months in the freezer.
    5)  Cheesecake Truffle Keto Fat Bombs (sugar-free)

    Ingredients:

    • 6 oz cream cheese softened
    • 2 tbsp espresso instant coffee granules 
    • 1/4 tsp sugar-free vanilla
    • 1/2 tbsp organic heavy cream
    • 1-2 drops of stevia
    • 1/4 cup unsweetened raw cacao (reserve 1/8 cup for rolling)

    Instructions:

    1. Whip the cream cheese, espresso powder, whipping cream, stevia, half cacao,  and vanilla in a standing mixture or food processor until smooth. Place the bowl into the fridge to chill for 20-30 minutes.
    2. Using a mini ice cream scoop or a tablespoon, roll a spoonful of it into a ball in your hands. Gently roll the ball in the remaining cacao powder on a plate and place on a tray.
    3. Once all the balls are rolled, leave the tray in the fridge for an hour. It is best to serve these cold, they will keep well in the fridge in an air-tight container for one week or in the freezer for a month.

    These Keto Fat Bomb recipes are designed to reduce cravings, help you hit your fat macros using whole foods, regulate hormones, and support your body to burn fat all day long! Leave me a comment to let me know which one you loved the most.

    Cheers,

    Jo

    The post 5 Killer Keto No-Bake Fat-Bomb Recipes appeared first on Rejoice Nutrition and Wellness - Edmonton, AB.

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    Many of my nutrition clients come to me and ask for Keto meal plans and programs to align with their goals. At first, my temptation was to decline as the default in my head was when I heard “Keto”, I just heard “Atkins” and longterm “heart disease”. However, one thing I have learned in the field of nutrition is that the “It” diet is always evolving and as a nutrition & wellness lifestyle consultant it is my job to look beyond the trendy diet and search for good ‘food science’ that supports it.

    Keto is the diet associated with the research derived from the study of Ketosis. Ketosis is a state in which our body no longer runs on glucose (carbohydrate) fuel for energy, but instead, in the absence of carbohydrates, the body will choose its next ideal fuel, fat. Once your body is in Ketosis your body becomes a “fat-burning” machine and this is where the weight-loss success stories flood in and why it is getting much attention at the moment. Now, being trained as a Raw Food Chef, and in the field of Holistic Nutrition, the traditional Keto diet that includes all the butter, bacon, pork rinds, beef jerky, and cheese you can eat clearly raises some red flags for potential long-term health implications. So, when a client would come to me with their current diet of pickles, cheese, and pepperoni sticks I knew that I needed to support my clients with their choice of short-term diet goals but with whole foods in order to support their long-term health and wellness.

    Balance Keto, became an approach that I use with my clients where we are able to achieve the ideal macros (70% fat, 20-30% protein, 5-10% carbs) using whole-foods and eliminating processed or refined foods to do it. Additionally, lots of my clients are busy working parents and they still wanted the convenience of a quick and easy meal prep for the busy week ahead. This is one of my favorite weekend meal prep sessions because its quick and simple and I can interchange the dinners and lunches based on what I want. You will also see minimal ingredients and the same ingredients repeated in both of the main dishes to save money on your grocery bill.  If you are new to the idea of Keto or follow a low-carb diet then give some of this simple plan below a try.

    • Breakfast Rocket Fuel Fat Burning Lattes
    • Interchangeable Lunch & Dinner Bowls: 15-Minute Baked Salmon with Greek Lemon Zoodles and Kale Avocado Salad Bowls with Lemon Garlic Shrimp. You can change things up or if you don’t like seafood use baked a turkey or chicken breasts or beans in the kale bowls for a plant-based option.
    • Morning & Afternoon Protein Snacks: Hard-boiled eggs and Tuna Salad.

     

    1) Breakfast: A Rocket Fuel Latte

    Rocket-Fuel Lattes are a great way to start your day. Brew your coffee or tea, add your fats, proteins, and superfoods to your blender, blend, and head out the door for your busy day ahead. It’s like swapping your breakfast smoothie with a latte that will support your energy level and turn up the fat-burning potential for the whole day. I have 5 Fat-Burning Rocket Fueled Latte Recipes for you to choose from.

    2) 10-Min Baked Salmon & Greek Lemon Zoodles 

    I get the pan of salmon in the oven while I use my spiralizer to make zucchini noodles. I toss the noodles in a bowl and divide them into meal prep containers while I wait for the salmon to be done. I cut the salmon into 5 equal portions, add them to the containers with 1/4 avocado and pop them in the fridge for the week ahead.

    Ingredients:

    • 1 full salmon fillet
    • 3 tbsp avocado oil divided
    • sprig of fresh dill
    • 2 small lemons
    • pinch salt and pepper to taste
    • 2 large zucchini’s
    • 1 tbsp greek seasoning
    • 2 avocado’s

    Instructions:

    1. Place the Salmon on a baking sheet lined with parchment paper. Brush salmon with 1 tbsp of avocado oil, a pinch of salt and pepper, cut a lemon in half (one half I squeeze the juice onto the salmon and the other half I slice thinly and spread the lemon slices across the salmon.
    2. Bake in the oven at 400 degrees for 12-15 minutes.
    3. Meanwhile, spiralize 2 large zucchini’s and toss in a bowl with the remaining oil, juice of the lemon, and greek seasoning and divide equally between 5 containers. Slice the avocado’s and evenly divide in each container. I like to rub the juiced lemon across the avocado’s so they don’t brown.
    4. By now the salmon is ready, I divide it equally, put a lid on the containers and store for 3-5 days. 
    3) Kale Avocado Salad Bowls with Lemon & Garlic Shrimp

    In a pan on the stove, I toss quickly heat and cook the shrimps with lemon, butter, and garlic. I grab the same bowl I tossed the zoodles in, tear up my kale leaves and toss it with the lemon, avocado oil and sea salt. I assemble the bowls and add the fresh ingredients and pop them in sealed containers for the week ahead.

    Ingredients

    • 4 cups of cooked frozen shrimp
    • 1 tbsp grass-fed butter, ghee or coconut oil
    • 2 cloves of garlic
    • 2 large heads of curly kale
    • 1 pint of cherry tomatoes
    • 1 large avocado
    • 2 tbsp of avocado oil
    • 2 lemons
    • pinch of sea salt
    • 1 tbsp greek seasoning


    Instructions:

    1. Heat butter in a medium pan and saute garlic until fragrant for about 1-2 minutes. Add shrimp, the juice of one lemon over medium heat for about 5 minutes.
    2. Meanwhile, massage Kale in a bowl with the remaining oil, lemon juice, and salt. Divide into bowls, top with cherry tomatoes and quartered avocado slices. Sprinkle greek seasoning on the avocado and add with a slotted spoon divide the shrimps to salad bowls evenly. Place a lid on and store in the fridge for 3-5 days.
    4) Morning and Afternoon Protein Packed Snacks

    Snack One: Yup, the humble and effective hard-boiled egg. Quick and easy!

    Ingredients:

    • 5 grass-fed, organic eggs

    Instructions:

    1. Place eggs in a large saucepan. Cover them with cool water by 1 inch. Cover with a lid and bring water to a boil over high heat; when the water has reached a boil, set the timer for the desired time. Boil for 6 – 7 minutes over medium-high heat for perfect hardboiled eggs.
    2. Remove the pot from the stove, drain the water and fill the pot with cold water immediately.
    3. Store the eggs in an air-tight container for 5 days for a quick protein snack.

    Snack Two: 4-Ingredient Tuna Salad Snack Packs are highly effective at meeting your fat and protein needs in the day. By using avocado-based mayonnaise you get a healthy fat dose versus the traditional canola oil mayo. Click here for the full recipe. 

    I am able to make 2 full meals and 2 protein snacks in under an hour, and the breakfast rocket fuel latte is quick and easy for my mornings. This is a very simple and effective meal plan to try some low-carb, high-fat recipes with whole-foods instead of highly processed food.  These Keto Burning recipes are designed to reduce cravings, help you hit your fat macros using whole foods, regulate hormones, and support your body to burn fat all day long! Cheers,

    Jo

    The post Simple Keto Meal Prep Menu appeared first on Rejoice Nutrition and Wellness - Edmonton, AB.

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    Granola. There is something so satisying and versitle about a good granola mixture. Granola can be a healthy breakfast option in a bowl with milk and fruit, sprinkled ontop of greek yogurt, or even as a baked topping on your breakfast muffins. Granola can also be a high protein, high energy snack that you can take on a hike with you or as a 3pm snack. Granola can even eleveate your dessert by adding a crunchy topping to your roasted stone-fruit and whipped cream. Clearly, I am a fan of yogurt.

    However, not all yogurt is equal. Much of the store-bought brands are loaded with sugar, preservatives, and shelf stabilizing ingredients we just don’t want in our granola for ourselves or our kids. Also, if you or your kids have nut allergies it can feel like an impossible task finding a nut-free granola recipe. THEN… what if you are trying to follow a Paleo or Keto lifestyle? The high carb and sugar grams in most of the packaged options means you need to say goodbye to granola while following those diets. Or do you….?

    When I counsel my nutrition clients and they are following a gluten-free, sugar-free, nut-free, keto, paleo, or even a plant-based option I want to provide them a whole-foods, simple, and easy solution to the foods that they love while supporting their health goals. It took a few rounds of recipe creation but when I busted my kids going to the fridge and pouring themselves handfuls of this granola to just eat, well, I knew I hit the granola recipe jackpot! I also felt great about the nutritional density of this recipe, it used affordable ingredients, and it met all the dietary checkmarks requested by my clients. I hope you enjoy the recipe as much as we do and see the simple “How To Make” video below.

    Happy Snacking! Jo

    Grain & Nut-Free Granola (paleo, keto, allergy friendly)
    This granola is very satisfying, simple to make, and is a great gluten-free, sugar-free, paleo, keto, nut-free, and allergy sensitive granola for all your needs.
    Servings6 cups
    Prep Time5 minutes
    Cook Time10-20 minutes
    Instructions
    1. Line a baking sheet with parchment paper or grease with a little butter or coconut oil
    2. Mix all ingredients together and spread evenly on the baking sheet
    3. Bake for 10-20 minutes, stiring every 5 minutes to toast the granola to your desire (softer vs a hard granola).
    4. Allow the granola to completely cool and then store in an air-tight container in the fridge for 3 weeks or freezer for 3 months.

    The post Grain & Nut-Free Granola (paleo, keto, allergy friendly) appeared first on Rejoice Nutrition and Wellness - Edmonton, AB.

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    So I finally caved and bought an Instapot. Now my hesitation has been the high pressure and high heat we know from food science destroys delicate minerals, enzymes, and vitamins. So I was really hesitant to purchase one since I felt my slow-cooker was able to produce the same convience but gave me control over the slower temperatures to keep my nutritional value higher. However, more and more nutritional clients kept asking me for Instapot recipes, so I figured I better break down and buy one to meet the needs of my clients and learn more about it.

    After playing around with it for a few weeks I can totally see the benefits for a busy family or someone who works long hours and wants to walk in the door and make a whole meal in less than 30-minutes. I started with a chilli recipes, then I tried shredded chicken, and went to making a soup in the instapot. It was easy to use and made a chilli that would need to sit in my slow-cooker for 4-6 hours in less than 30-minutes. If this helps busy families eat more at home than ordering in or hitting a fast food drive through then its a great step towards meeting one’s health goals and that as a nutrition and wellness consultant makes me very happy.

    Now, I still make my bone broth on the stove ‘old school’, because I know collagen pepetide bonds and delicate minerals I want out of bone broth are going to be damaged in a high heat/ high pressure situation, however the idea of yogurt made me very happy! Homemade yogurt was what really got me excited to buy the Instapot. After I finished making it, I personally like to add in a probiotic cultures to ensure I am obtaining the digestive benefits I want post the cooking process. This way i get the best of both worlds, easy cooking and keeping nutritional density high. I also am able to control the sugar content in the yogurt which makes me very happy.

    Instapot No-Boil Homemade Yogurt
    Simple & Easy Homemade Yogurt in the Instapot. No boiling, High Sugar Condescend Milk needed, and added probiotic benefits.
      Servings8 hours
      Prep Time2 minutes
      Passive Time9 hours
      Ingredients
      Instructions
      1. Pour 1/2 the milk into the Instapot with the active bacterial cultured yogurt. Whisk until well combined
      2. Pour the vanilla and remaining milk into the pot and mix well. Place the lid on the pot and hit the yogurt button for 9 hours.
      3. Open the Instapot and allow the pot to get to room temperature. Add your stevia if you want to sweeten it and gently add the probiotic capsules, cover with the pot with a tea towel and place in the fridge to chill.
      4. After an hour check your yogurt and it should be ready to stir with a wooden spoon. Transfer it to a large glass container with a lid.
      Recipe Notes

      Yogurt will keep well for 1-2 weeks in an air-tight container in the fridge. 

      The post Instapot No-Boil Healthy Probiotic Yogurt appeared first on Rejoice Nutrition and Wellness - Edmonton, AB.

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      If you are looking for a plant-based nacho cheese dip to align with your vegan, paleo, gluten-free, or dairy-free lifestyle than look no further because I got you covered! Now, I have many my fair share of plant-based cheeses that make claims that have not really lived up. Watering cheese-like bowls that when you dip your chip into it has no substance, but by using Cauliflower you get the rich and creamy consistency of a nacho dip with a healthier spin on it.

      One Pan Roasted Cauliflower, Onions, Garlic, & Spices

      Cauliflower gives the dip depth and substance, the carrots deliver vitamins, fiber, and the needed dose of orange to achieve that “cheese-like” color we want. Nutritional Yeast is loaded with Vitamin B’s and minerals while giving it that cheesy flavor we want. Feel free to spice this dip up by adding a jalapeno into the mix or an extra dash of chipotle chili powder. This recipe is fantastic on nachos, for your steamed broccoli, or even to top off your plant-based enchilada casserole. Yummy! There really is no limit to what you can do with this healthy “cheesy” sauce. Grab the recipe below and I would love to know how you enjoyed it, so leave me a comment below or post a pic on social media and tag @rejoicenutritionwellness.

      The Best Paleo, Dairy-free Nacho Cheese
      Plant-based Nacho Cheese! Devor this dip in any way you like and feel great thanks to its healthy ingredients. It is perfect for anyone looking for a healthier option, or who follows a plant-based, vegan, dairy-free, or paleo lifestyle.
      Servings4-6 servings
      Prep Time5 minutes
      Cook Time40 minutes
      Ingredients
      Instructions
      1. Preheat oven to 400 degrees. Cover a baking sheet with parchment paper. Soak your cashews.
      2. Toss the chopped cauliflower, onion, and jalapeno pepper in the avocado oil with spices in a bowl until coated. Spread evenly out over a the baking sheet and bake on the top rack for 25-30 minutes.
      3. Once the cashews have soaked, strain and rinse them well. Add them and all the remaining ingredients into a high powered blender or food processor and process until well combined.
      4. Once the cauliflower pan is done, let it cool for a few minutes till warm and safely add it all to the blender and process for 2-3 minutes until everything becomes a rich and creamy sauce.
      5. Taste and if you want a little more spice or salt, add it now to suit your tastes and blend again. Pour into a bowl for dipping or over nachos and serve. Cooling it in the fridge also thickens it so you can make it a day ahead before servings too.
      Recipe Notes

      The sauce will keep well in the fridge for 3-5 days in a sealed container. 

      It freezes well in a container or Ziploc bag for 1-3 months. 

      The post The Best Paleo, Dairy-free Nacho Cheese appeared first on Rejoice Nutrition and Wellness - Edmonton, AB.

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      Sometimes the simplest recipes are the best kinda recipes. I had forgotten about Tuna Salad for years as my association with it was this thick salad that had a higher ratio of Mayonaise to Tuna as a kid that I did not like to eat. However, working with some food insecurity groups I rediscovered canned Tuna as an affordable non-perishable protein option and began playing around ways to “healthify it”.

      4 Simple Ingredients

      First, I selected Tuna that was of the best quality I could find in my grocery store. I really liked the Raincoast Training Wild Albacore Tuna for taste, low mercury, and environmental impact. Some of the benefits from this tuna product include:

      • RCT tuna uses only young, smaller albacore that have proven to be amongst the lowest mercury in the world.
      • BPA free cans
      • No bleaching or pre-cooking
      • No added water or oil
      • High in selenium and very high in Omega 3 fatty acids
      • Wild caught Albacore tuna
      • Product of Canada
      • Caught in the Pacific Northwest
      • No bycatch, no habitat damage
      • 100% traceability from boat to can

      Next for me was the Mayonnaise. I wanted a healthy fat, so I choose to swap out the traditional canola oil based mayo with an avocado mayonnaise which adds an extra creamy taste, not too mention additional health benefits for our brain health. A pinch of good quality Pink Himalayan Sea Salt provides electrolyte balance, Boosts your mineral intake with regular use. Contains minerals like potassium and magnesium that help you get the most out of the sodium your body needs while countering the negative effects of sodium.

      Finally, it’s nice to add a little crunch to your Tuna Salad. In this recipe, I like a small green apple. It adds a bit of sweetness, additional pectin fiber, and Vitamin C. If you are following a Keto or low carb diet, you can swap the green apple for celery or pickles for a nice crunch. I like to double the recipe and divide them into small containers for a quick and easy protein snack to go. I also like to double the batch for meal prep and use the salad in a wrap or on top of a bed of microgreens or lettuce for a quick lunch salad. This Tuna salad is versitile, simple, and an affordable protein option.

      Healthy 4 Ingredient Tuna Salad Recipe
      This recipe is simple and delicious. A healthy spin on a traditional tuna salad that is great on its own as a high protein snack, or can be used in a wrap or salad for lunch prep.
      Servings1 serving
      Prep Time2 minutes
      Instructions
      1. Mix all the above ingredients in a bowl and enjoy.
      Recipe Notes

      Tuna Salad will keep well in the fridge in a sealed container for 3-5 days. 

      The post Healthy 4 Ingredient Tuna Salad Recipe appeared first on Rejoice Nutrition and Wellness - Edmonton, AB.

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      Are you wondering what on earth a Rocket-Fuel latte is? Basically, I discovered them after I had a pretty adverse reaction to the classic “Bulletproof Coffee”. The Rocket Fuel Latte is a great took for those that are looking for a healthy, balanced Keto approach to shift your body into burning fat as fuel instead of carbohydrates as its primary source of fuel. However, the Rocket Fuel Latte is not a new idea but was used by the Amazonian Indians as a stimulant and a Rocket Fuel Latte today is often defined as a strong full-flavored intense coffee to promote energy and satiation.


      I like to think of a Rocket Fuel Latte like you took a healthy whole-foods superfood exilir and married it to the science behind a Bulletproof coffee for the desired result you want on Keto but with the benefits of whole foods and really supporting your health long-term versus for short-term health goals. I don’t like to load unhealthy fats in my body for the sake of hitting macros, so these Rocket Fuel Lattes meet the daily fat intake needs but in a way that feels good in your body, plus so many other added benefits.

      First, they taste awesome! If you are struggling with removing your sugary Starbucks latte when following a Keto, Paleo, or low-carb diet these provide that rich and creamy fix using foods that support health. This, in turn, reduces cravings and enables you to succeed with your health goals with ease. Secondly, by using plant-based fats such as coconut butter and MCT oil instead of cow butter it can be easier on the liver and digestive system for those that felt nauseous or sick on the Bulletproof Coffee or “Butter Coffee’s” that typically follow a traditional Keto diet.

      The protein source in many of my keto recipes is Hemp Seeds or Collagen. Sometimes I like to incorporate both into a latte or rotate between the two.  If you are interested in the benefits of Collagen Proteins, check out my bone Broth Blog post here. I enjoy using Bone Broth or if I do buy a powdered form, I like Vital Proteins for their quality products. 

       

      1) My Go-TO Rocket Fuel Latte

      Ingredients:

      • 1 .5 cups of hot brewed dark coffee
      • 1 tbsp of coconut butter
      • 1 tbsp of hemp hearts
      • 1 tbsp MCT oil
      • 1 serving of collagen protein (liquid from broth or powdered form)
      • 1 tsp cinnamon
      • pinch of sea salt

      Instructions:

      * Blend everything in a blender till smooth pour into your to-go coffee mug and rock your day. 

      2) Pumped Up Rocket Fuel Bone Broth 

      Ingredients:

      • 1 cup of Hot Immune Boosting Bone Broth 
      • 1 tbsp hemp seeds
      • 1 tbsp MCT oil
      • 1 tbsp coconut butter or grass-fed butter
      • 1/2 teaspoon turmeric root, grated
      • pinch sea salt and pepper

      Instructions:

      * Place everything in a blender, blend and enjoy in your favorite mug. 

      3) Rocket Fuel Turmeric Latte

      Ingredients

      • 1/2 teaspoon ground turmeric
      • 1 cup unsweetened full-fat coconut milk
      • 1 tbsp of coconut butter
      • 1/2 teaspoon vanilla
      • 1 tablespoon MCT oil
      • 2 drops of stevia
      • Pinch of cinnamon
      • Pinch of black pepper (increased absorption rate of turmeric)


      Instructions:

      *Combine all ingredients, except stevia in a saucepan over low-medium heat. Once warm, pour into your blender, add stevia and process for 30sec-1 min till frothy. Pour into your favorite cup and add a pinch of extra cinnamon to serve.

      4) Rocket Fuel Metabolism Boosting Hot Chocolate

      Ingredients:

      • 1.5 cups of hot coconut milk or brewed dark coffee
      • 1 tbsp MCT oil
      • 1 tbsp raw cacao powder
      • 1/2- 1 tsp maca root powder 
      • 1/4 tsp cayenne pepper
      • 1/4 tsp cinnamon
      • 1 scoop of your favorite Collagen protein or 1 tbsp hemp seeds
      • 2 drops stevia
      • pinch of sea salt

      Instructions:

      • Everything into a blender and blend until rich and frothy. Pour into your favorite cup and enjoy.
      5) Hormone Balanced Matcha Rocket Fuel Latte 

      Ingredients:

      • 1 tsp organic matcha powder
      • 2 oz boiling water
      • 1 tbsp MCT oil
      • 1 tbsp coconut butter
      • 1 cup of unsweetened almond milk or coconut milk

      Instructions:

      1. In a bowl, add matcha and pour in the hot water to whisk.
      2. Add the MCT & Coconut butter continue whisking
      3. Pour the contents of the bowl into a blender with warm milk and blend for 30sec-1min. Pour into your favorite mug and enjoy.

      These Keto Burning Rocket Fuel Latte recipes are designed to reduce cravings, help you hit your fat macros using whole foods, regulate hormones, and support your body to burn fat all day long! Leave me a comment to let me know which one you loved the most.

      Cheers,

      Jo

      The post 5 Keto Fat-Burning Rocket Fuel Lattes appeared first on Rejoice Nutrition and Wellness - Edmonton, AB.

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