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So obviously I am a huge sucker for a good cookie recipe LOL. Cookies and brownies are my weakness, but I never feel guilty for indulging because I love coming up with fun, healthy alternatives to all of my favourite treats!
Here's the recipe that many of you saw on my Instagram today.
(Note: I measured each ingredient in grams so that I could calculate the macros for each cookie. If you don't have a food scale, this may be more difficult to make).
Ingredients:
100g coconut oil80g coconut flour95g all purpose gluten free flour46g brown sugar (or coconut sugar)82g chocolate chips110g eggs (2 eggs)58g almond butter70g E.D Smith no sugar added maple syrup120g Vega Sport Vanilla Protein powder (2 tightly packed scoops) NOTE: you must use a vegan protein powder for this recipe or else the texture and consistency will not work
Instructions:
Preheat oven to 350F.Mix wet ingredients separately from dry ingredients in 2 large bowls.
Pour wet ingredients into dry ingredients once both have been mixed. Note: the coconut oil should be melted before mixing with the wet ingredients.
Mix the batter with a spoon and then your hands. When rolling them into golf ball sized balls, you will have to squeeze and tightly pack the batter to form balls.Spread evenly on a greased baking sheet and bake for 12 minutes.Makes 12-14 cookiesEnjoy!
Macros for each cookie:
12g fat
16g carbs (3g fiber)
9g protein
210 calories
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While the majority of my clients come to me with the goals of healing their digestion and losing weight, I still see my fair share of men and women who want to gain weight, build muscle, and keep their fat gain to a minumum.
There are obvious benefits to bulking, just as there are benefits to cutting. The benefits of bulking include having more muscle mass, enhanced strength gains, improved physical performance, and an increased metabolic rate which allows you to eat more calories just to maintain your weight! (my favourite part haha).
To bulk means to grow, or in other words become more anabolic. Anabolic is the opposite of catabolic. When you are anabolic, you are in a state of building and growth. When you are catabolic, you are in state of breaking down. When you are in a dieting phase, you are mostly catabolic, and when you are in a bulking phase you are mostly anabolic. Anabolic hormones include testosterone, insulin, and growth hormone. To get the most out of these hormones there are a few things you should remember and implement.
1) Do not over-train. Cortisol (stress hormone) becomes elevated when we overtrain. Cortisol is a catabolic hormone. This Is detrimental to muscle growth because cortisol actually blocks testosterone’s influence on muscle growth. Vitamin C after a workout helps to increase the rate of clearing cortisol and enhance recovery.
2) Resistance training increases testosterone production, especially when training larger muscle groups like legs and back. Don’t skip leg day.
3) Get adequate sleep! During sleep, your body produces a ton of growth hormone. Getting at least 8 hours of sleep every day is essential to muscle gains and tissue repair.
4) Use insulin and carbohydrate consumption to your advantage. Insulin sensitivity is means that your body can more efficiently use glucose as an energy source instead of storing it in fat cells. This is beneficial when engaging in physical activity such as weight training to grow, while keeping fat storage to a minimum. Insulin sensitivity is highest post-workout and in the morning. Reducing stress and getting enough sleep also improve insulin sensitivity.
5) Improve your growth hormones naturally with adaptogenic herbs like mace root and abhwagandha. Tribulus Terrestris is also a plant that contains plant sterols which have been shown to boost your body’s own testosterone production naturally. 250mg 3x daily is recommended.
Cardio is necessary when trying to build muscle but wanting to keep fat gain to a minimum. HIIT cardio is the best for maintaining size while burning fat. Sprint intervals on the treadmill, outside, or on the stair master 2-3 times per week should help.
Quality foods means quality gains. Do not think that you can eat anything when bulking. Not all calories are created equally. Most junk foods have very little nutritional value and will not benefit your metabolism at all.
Small gradual increases in calories over time is best to keep fat storage to a minimum. If you start with adding too many calories to your diet in the beginning and the amount is more than your body is used to, your body’s metabolism and energy needs won’t be on par/have time to adapt and the excess calories will likely be stored as fat. As your workload increases and you gain more muscle mass, your metabolism will increase and your body will become used to more food, putting these calories towards muscle growth instead of fat storage. This is otherwise termed metabolic adaptation and reverse dieting. I recommend determining your basal metabolic rate and your total daily energy expenditure and then adding roughly 500 calories more than what is needed to maintain your current body weight. I’d recommend at least 30% of your total daily calories coming from protein or 1.0 gram per pound of lean muscle mass. For carbohydrates, roughly 40% of your calories coming from carbs or 1.5 g per pound of body weight. This may be lower on non-training days such as 0.5g/pound of body weight as your energy expenditure is lower. Lastly, roughly 25-30% of your total calories should be coming from fat, or approximately 0.6g per pound of body weight.
Share this with a friend who is trying to bulk!
Custom meal plans and nutrition protocols in the SHOP section of my website.
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Hi friends! I recently did a poll on my Instagram story to find out why you guys visit my page. The majority of you said you prefer wellness related informative content, but some of you did say you really like personal content. Info content is my favourite because I am a major nerd at heart, but for those of you who wanted personal, here are 6 juicy things you may not know about me!
1. I grew up playing tons of sports and activities. I’ve been enrolled in soccer, ballet, gymnastics, ringette and track and field. Hated ballet, sucked at gymnastics, was scared of getting hit in the face with a ball in soccer, excelled in the 200m dash and somehow became pretty stellar at ringette, so I played that for 10 years (A and AA) 2. In high school, I won the chemistry award and the fitness award. I ran an 11.7 on the beep test, always beating every girl in my class (bragging- LOL). I was a big nerd (still am), have always loved School, loved homework LOL, and seriously thrive when I am learning. (Also didn’t party much in high school but certainly made up for that in my 20’s LOL) 3. I don’t read fictional books, only scientific, info books and I am obsessed with business and wellness podcasts 4. I can’t quote a single line from any movie I’ve seen (don’t come at me with your movie quotes I won’t laugh..) and I am terrible at anything to do with history or geography based knowledge. 5. I’d say I’m equally introverted and extroverted. Anyone who knows me knows that I’m crazy and that I loooveee to go out, talk, mingle and have fun. Butttttt after all the fun I need a few days of alone time to recharge. I don’t constantly need to be with people and love independent, self-development. #BalanceSeeker 6. I’ve had my own business now for 3 years but only took it full time 7 months ago and it was truly the best decision I ever made. Some days are harder than others and I question if it’s worth it (lack of financial stability and accountability) but MOST days I feel empowered, energized, self-motivated and SOOO excited to wake up every day and get to do what I love. . That was fun!!!! Did anything surprise you? Haha. Can ya’ll relate!? Let me know!
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Oh my good gosh, I am so obsessed with this recipe that I 1) had to make 3 batches in a matter of a week (LOL), and 2) perfected it so I could share it with you guys!
I HIGHLY suggest you follow this exact recipe. No substitutions or shortcuts. The texture/consistency and taste is perfect. So here goes:
Ingredients:
Bob's Red Mill Gluten Free all purpose baking flour3/4 cup coconut flour1/2 tsp baking soda 1 cup chocolate chips (use Daiya Dairy Free chocolate chips if you desire)3/4 cup coconut sugar (or brown sugar)1/3 cup pure maple syrup (or E.D Smith No Sugar Added maple syrup)2 eggs3/4 cup coconut oil (not melted when measured)3/4 cup peanut butter (or almond butter if you prefer)
Instructions:
Mix all dry ingredients (flours, sugar, baking soda, coconut sugar, chocolate chips)Beat 2 eggs in a bowlIn a separate bowl melt your 3/4 cup coconut oilOnce coconut oil is melted, mix it with your beaten eggsPour this into your dry batter and stirAdd your nut butter and mix into entire mixtureAdd maple syrup and stir. The batter should now be the perfect consistency to roll into balls the size of golf balls (or slightly larger)Bake in oven at 350 F for 12 minutes.LET COOL COMPLETELY - the consistency gets MUCH better once they have been in the fridge. Expect them to be SUPER soft when they first come out of the oven.ENJOY!!!
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It has been 7 years now since I have been using nutrition as a method of healing. For those of you who don't know my history, when I was a teenager I developed horrendous digestive issues, from frequent diarrhoea, bloating, gas, intense stomach pain and chronic fatigue. When doctors told me I simply had "IBS", or an "irritable" bowel, I knew this couldn't be the answer. I wanted to know WHY. What was I doing or eating that was irritating my bowel? I began my own research and found a strong link between gluten and digestive issues. Despite my love for traditional whole wheat bread and cereal, I knew this was something I had to try. Literally within 2 weeks after eliminating gluten, I felt like a completely different person. I hadn't known what it felt like to not be gassy or in pain for almost 4 years. This was the only motivation I needed to continue with eliminating gluten from my diet.
Fast forward 2 years when I graduated with my Bachelor's Degree in Kinesiology, my love for nutrition continued to grow and I definitely knew I wanted to learn more about the healing properties of food. It is safe to say that my studies at the Institute of Holistic Nutrition were life-changing. I learned everything from Ayurvedic food principles to herbal medicine, to the psychology behind the disease, and various diet types for various populations. A common trend was that so many of us eating the Standard American Diet are overfed and undernourished. Yes, it is totally possible to be obese and malnourished. People are choosing empty calories over nutrient dense ones and put themselves on a blood sugar rollercoaster with frequent cravings, low energy and heightened risks of disease.
One of the best things I think we can do for our health is simply swapping poor food choices for healthier alternatives. Removing foods with empty calories, inflammatory promoting foods, and foods that worsen digestive health, and replacing them for nutrient-dense foods that are easy to digest, are health protective, and balance our blood sugar to promote a healthy body composition and a healthy mind.
I wanted to share some of my favourite healthy food swaps with you guys. My hope is that you can increase the nutrient density of each meal for improved weight management, better digestive health, improved hormonal balance, and overall improved vitality.
Here are my favourite swaps:
1) DON'T EAT: REFINED WHOLE WHEAT OR CORN TORTILLA/WRAP.
EAT: GRAIN FREE PALEO WRAP.
This swap is especially great for those suffering from diabetes, obesity and women with PCOS as this swap is super blood sugar balancing. Grain-free paleo wraps are SUPER high in fiber, low in carbs, and high in healthy fats. Fiber helps to bind excess hormones and remove them from the bowels. Healthy fats help to reduce inflammation and promote glowing skin and hormonal balance. Lowered carbohydrates, higher fiber, and higher healthy fats help to balance our blood sugar, keep us feeling full longer and reduce cravings.
Here is my favourite brand. It can be found at Healthy Planet
2) DON'T EAT: DAIRY ICE CREAM.
EAT: DAIRY FREE ICE CREAM.
This swap is especially great for those who suffer from acne, hormonal imbalances, irritable bowel and obesity. Milk and dairy products (this includes butter) promote insulin production and induces acne. Acne is triggered by an insulin-disrupting diet, and milk and dairy products contain insulin-like growth factor 1, which then stimulates acne formation. Milk proteins also increase the male sex hormone testosterone which clogs pores and increases oil production in the subcutaneous skin glands. Dairy is also high inflammatory: The sugar and the proteins in dairy are what give it these inflammatory properties in the body. Especially susceptible individuals are those who are lactose intolerant as they do not produce the lactase enzyme, which is required to break down lactose, the sugar found in milk. This worsens the accompanied digestive issues whenever they consume dairy products.
I also swap my regular milk for almond milk and my dairy-based yogurt for coconut, cashew or almond yogurt.
Here are my favourite brands below for dairy substitutes. The salted caramel cluster ice cream flavour is AMAZING. These products can be found at Fresh Co, Healthy Planet, Sobeys and Metro.
3) DON'T EAT: POTATO CHIPS.
EAT: KALE CHIPS.
This swap is great for anyone who is as extra as I am (LOL). If you know me, you know how much I love kale chips, so I felt obligated to put this one in here. With all jokes aside, if you are a snacker you really need to try this swap. Kale chips are the perfect amount of crunch and come in both sweet and savoury flavours. Other chip alternatives include sweet potato chips, banana chips, cassava chips and plantain chips. Making them yourself will eliminate a lot of the pro-inflammatory oils (such as sunflower and canola) that a lot of cheap, store-bought brands use.
Here are my favourite kale chip brands below. They can be found at Healthy Planet and Bulk Barn.
4) DON'T EAT: WHOLE WHEAT PASTS/WHITE PASTA.
EAT: BLACK BEAN PASTA.
This swap is important for anyone looking to lose weight, improve energy and balance their blood sugar. A serving size of pasta is typically 1/2 to 1 cup but let's be real when people eat pasta they go beyond this and end up eating 2-3 cups. Who needs 200+g of carbohydrates before they go lay on the couch and watch Netflix? Unless you are a professional athlete or an extremely active individual, you probably do NOT need carbohydrates to this extent in one sitting. The insulin surge caused by eating this amount of carbohydrates in one meal will have you feeling exhausted within minutes, and then craving something sweet shortly after. It is a vicious cycle. Bean pasta, on the other hand, is LOADED with fiber and protein. This will help to keep you feeling full, longer, balance your blood sugar, and improve hormonal balance
Here is my favourite brand. It can be found at Bulk Barn and Healthy Planet.
5) DON'T EAT: WHOLE WHEAT/REFINED BREADEAT: GRAIN FREE FLAX BREAD.
This swap is again great for people looking to balance their blood sugar, manage their hormones, improve body composition, fight candida and improve digestive health. The number of healthy fats and fibre in this bread alternative will help to bind excess hormones such as estrogen and remove them in the bowels. Elevated estrogen levels are associated with weight gain (the more estrogen you have, the more fat you produce). Flax also contains natural phytoestrogens which help to block harmful xenoestrogens, associated with estrogen dominant cancers, from binding to our hormone receptor sites. Lastly, this recipe is grain free, gluten free, and dairy free so it is perfect for anyone with food sensitivities that can worsen digestive issues. Get the recipe https://www.marissaliana.com/single-post/2018/03/21/Paleo-Flax-Loaf
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What is a Keto diet?
A keto diet is a diet composed of high fat, moderate protein, and very low carbohydrates.
What does this look like in terms of macronutrients?
Generally, high fat means that 60-75% of calories are coming from fat, 15-30% of calories from protein, and. 5-10% of calories from carbs.
The purpose of the ketogenic diet is to covert the body from using glucose from carbohydrates to provide energy, to ketone bodies which are supplied from breaking down fat and used as an alternative energy source.
Free fatty acids and glucose from gluconeogenesis are the main fuel sources during ketosis
Although the emphasis is placed on little to no carbohydrates during a keto diet, there is often a misconception on how much protein you can eat while sticking to the strict keto diet. A common misconception is that protein can still be eaten in high amounts, however, this is simply not true. Here’s why:
Protein can actually be converted to glucose through the process of gluconeogenesis. This is when new glucose (sugar) can be formed from substrates other than carbohydrates such as from certain amino acids (from protein), lactate and glycerol.
These metabolic pathways are used to keep blood glucose levels from dropping too low (hypoglycemia), and is triggered during periods of fasting, starvation, low carbohydrate diets and during intense exercise.
Is weight loss more effective on a keto diet?
Another important point to note is that people typically follow a keto diet because they have been told it is a quick and effective way to drop weight fast. Initially, this looks true but is often due to the body losing large amounts of water and glycogen (the storage form of carbohydrates).
Your body can typically store about 2 pounds of glycogen, and with that comes another 7-8lbs of water bound to glycogen. This can explain why people may initially experience a somewhat rapid 8-10 pound weight loss while following a ketogenic diet, however, this is not fat loss.
But won’t keeping insulin low (our fat storage hormone that is spiked when we consume carbohydrates), result in weight loss?
Unfortunately, carbohydrates are not the only macronutrient that spike insulin. Protein also has an insulin boosting effect. This is another reason protein should not be consumed in excess on a keto diet. Additionally, in terms of fat storage, a person can still gain fat on a ketogenic diet. This is due to the hormone, Acylation Stimulating Protein, or ASP. This hormone’s role is to stimulate fat storage in a caloric surplus, so if you are eating more than you are burning off on a keto diet, your body can still gain fat.
So what ARE the benefits of a ketogenic diet?
Firstly, I want to say that ketogenic diets do a good job and promoting satiety, as fat is naturally satiating. This can be a benefit of someone looking to lose weight who may have trouble in the first place with overeating and portion control. The downside is that since ketogenic diets are often limiting in carbohydrates and protein, fibre, which is abundant in fruits and vegetables, and protein, which is limited, can also do a great job an promoting satiety. This means that we can get the same satiating effects on diets that do not limit carbohydrates and protein. Protein also has the highest thermogenic effect when eaten, meaning our basal metabolic rate is actually very much increased with protein consumption and metabolism.
Another reason why a ketogenic diet may ‘work’ for weight loss is that it is very limiting. By removing foods that would typically trigger cravings and poor food choices, you will naturally put yourself in a calorie deficit resulting in weight loss.
There are, however, specific populations that have been shown to benefit from a ketogenic diet.
Literature shows that subpopulations including those with neurological conditions, those who suffer from seizures and individuals with diabetes can benefit from low insulin, ketogenic diets.
Why is a ketogenic diet not for everyone?
Firstly, I should state that I am not a fan of dietary extremes, that is on any level. I believe the best diet, for the most amount of people, is one that is balanced, rich in colours, phytonutrients, and health-boosting foods. The idea behind improved energy levels from a ketogenic diet comes from the idea that you will not have sugar crashes. However, with a proper, balanced diet this should not happen.
Secondly, Ketogenic diets limit the intake of many carbohydrate-rich foods that contain a number of benefits including vitamins, minerals, phytonutrients and FIBER!
Cruciferous vegetables, for example, contain indole-3-carbinol that helps to detox our liver and remove excess hormones from the body
Sweet potatoes - rich in vitamin A and fibre to help boost the health of our eyes and skin.
Apples - contain apple pectin that helps to lower cholesterol
Blueberries - contain antioxidants that help fight free radical damage in the body, which will help slow the ageing process and wear and tear on our cells.
Thirdly, Women, in particular, need to be especially careful when following a low carb or ketogenic diet, as ketogenic diets can disrupt hormonal balance and lead to infertility.
Adequate glucose is actually needed to convert our inactive thyroid hormone T4 into the active T3 form.
Low carbohydrates available can also be seen as stress on the body, which of course will increase cortisol levels. Cortisol is the stress hormone that we try so hard to manage and decrease. Cortisol’s job is to INCREASE blood glucose levels when they are too low, or when we are in a state of stress. This places excess stress on the adrenal glands, which over time can become fatigued and disrupt our estrogen balance, which is also produced by the adrenal glands.
Lastly, Gut health is also affected, as our microbiome, or our body’s internal beneficial bacteria that keep us healthy, need a VARIETY of plant fibres and nutrients to support their biodiversity. When you limit your carbohydrate intake, this is not possible, and research has shown that high-fat diets can have a negative impact on our body’s microbiome.
If after all of these, you are going to try a ketogenic diet, there are a few things you should take into consideration:
1) Quality vs. Quantity
The problem I have with people jumping into kept diets is that some people don’t understand how the QUALITY of foods affects our health, not just the quantity. People think high fat and they immediately begin eating large amounts of butter and animal fats, without considering where their food sources are coming from and what impact this is going to have on their health. The quality of these fats is way more important than the quantity of these fats.
For my clients, I ALWAYS recommend grass-fed animals, free run, free of hormones and antibiotics. Grass-fed animals have been shown to have a much higher omega 3 content, which is one of the most potent anti-inflammatory fats that is extremely health-protective. If we are consuming stick loads of butter or pounds of meat from a cow that has been eating GMO grains, injected with antibiotics and hormones, this is going to be even more detrimental to our health than good!
2) Your Gut Health: why it is so important to overall health.
Our gut is actually our second brain. The enteric nervous system connects our gut to our central nervous system (brain and spinal cord) and is in constant communication with each other. This explains why mood and mental disorders such as depression and anxiety are actually gut-mediated, and not brain mediated. 70% of our serotonin production actually takes place in our gut. Serotonin is our body’s feel-good neurotransmitter that allows us to feel happy and satiated. If you are limiting your carbohydrate consumption, which is rich in pre-biotics, or foods that feed our gut bacteria, you may notice negative impacts on your mood and sex drive.
From a health perspective, 70% of our immune system is actually in our gut! When our gut’s beneficial bacteria are in balance, we are better able to break down and absorb the nutrients we consume and ward off harmful pathogens that lead to illness. A balanced gut flora comes from eating an abundance of fruits and vegetables, which supply those pre-biotic foods for our probiotics - beneficial bacteria.
The Take Home Message:
All in all, I am not a fan of ketogenic diets. There is simply not enough evidence to support any metabolic benefit in terms of fat loss or evidence to support that it does the best job at elevating our health, especially for women.
I think the best way to elevate health and promote fat loss is to truly address any underlying issues you may have FIRST. There is a saying that always stuck with me and it is, “get healthy to lose weight, don’t lose weight to get healthy”. Working with a health professional to ensure your hormones are in balance, your liver, gallbladder and digestive system are functioning optimally, and you’re at a good place mentally will do so much more good to your body than jumping into a limiting dietary extreme.
Eating a balanced diet, supporting your git flora, addressing any health imbalances and being in a consistent caloric deficit, is truly the best way to elevate health and lose fat.
If you are interested in working with me one-on-one to develop a diet plan that suits your health and dietary needs, check out the ‘shop’ section of my website for the various ebooks and one-on-one consultation packages I have.
Until next time,
Stay well.
Marissa Liana
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Want to have your bread and eat it too? This recipe is perfect for you, guilt-free!
Bread, it is one of my favourite foods to eat. You can prepare it to be sweet, savoury, or dip it in soup, YUM. Unfortunately, many people that come to me experience intense bloating when they consume too much bread, or grains in general. This could be due to many factors, common ones including bacterial imbalances in the intestines, candida overgrowth, allergies, food sensitivities and/or poor colon management. It is my job as a Nutritionist to find healthy alternatives for people to enjoy without feeling deprived, and this bread recipe is definitely one of them! It is entirely grain free, gluten-free, sugar-free, and is only made with a few simple ingredients. The ingredients make it perfect for anyone following an anti-candida meal plan, and it contains flax seeds which also makes it great for women looking to improve hormonal balance due to flax seeds being high fiber and their phytoestrogen content.
Here is what you'll need:
2 cups of ground flaxseed5 medium eggs1/3 cup of melted coconut oil1/2 cup water1 tbsp baking powder3/4 tsp sea salt
Instructions:
Preheat oven to 350. Grease the inside of a loaf pan or line it with parchment paper.In a medium-size bowl, mix together flax, baking powder and sea salt. Use a whisk and stir until well combined.In another bowl, beat the eggs with a whisk. Add water and coconut oil until well combined. Add wet ingredients to the dry ingredients. Mix until well combined.Let the batter sit for 1-2 minutes to thicken.Pour batter into loaf pan and smooth out the top with a spoon. Bake for 50 minutes.Once cooled, slice and store in fridge or freezer.
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As a Nutritionist, it is my duty and my passion to share all things #nutrition and #health with you guys to make your lives easier and help you feel better! As most of you may know, I am extremely versed in helping people solve their digestive issues, but preparing a mother for a healthy baby is a whole new ball game! Did you know that eating healthy prior to pregnancy is just as important as what you are eating during your pregnancy? Your nutritional status prior to pregnancy will affect the health of your baby's growth and development and the health of yourself. The problem is, many women are still relying on outdated Canada's food guide and advice from their Doctors who really have no formal training in nutrition.
It is for this reason I created an entire Holistic Pregnancy Ebook Guide for mommies-to-be. (for more info see the guide's description in the 'shop' section of my website) I think pregnancy and motherhood is such a special time and should be as low-stress as possible, amongst all else that changes in your life. Having access to the best information for the healthiest and happiest pregnancy is super important to me!
Aside from the Holistic Pregnancy Ebook Guide, I wanted to share here with you one of my favourite brands dedicated to making the lives of mothers and babies easier and healthier. (I also offer a complete baby food guide in my Holistic Pregnancy Ebook)
Homemade and Blessed is a brand that has created a line of freeze-dried baby foods that are EASY to take on the go, and are not just for baby!! They have created these products to be so pure, clean and simple that MOMMY AND DADDY can eat them too. Their flavours such avocado, make an easy and delicious avocado toast (YUPP..) and their coconut mango banana pack is a deeeelicious addition to your smoothies ;) ... talk about lunch made easy! #NoExcuses. The only ingredients in these products are what is listed on the labels, making it as close to homemade as you can get. Freeze drying the fruits and veggies also retains and even increases some of the nutrients compared to shelf stables purees which are cooked and packaged.
Flavours include Avocado, Banana, Sweet Potato, Mango, and Coconut Mango Banana. All of their food products are USDA certified organic, non-gmo, and have no fillers, no additives, no sugars or salts added. JUST fruits and veggies! Simply add the contents of the freeze dried food into a bowl, mix with a tiny bit of water and voila! Baby food ready. Definitely, Nutritionist approved :).
Their website even features a line of amazing, all natural beauty products. I am a HUGE fan of this because what we put ONTO our bodies is just as important as what we put INTO our bodies. FACT: 60% of what ’s on the skin goes into the bloodstream. Studies have even shown harmful chemicals can make their way into the umbilical cords of growing babies. We want to avoid this at all costs. Parabens, for example, found in many creams, soaps, shampoos and cosmetics have been linked to hormonal dysfunction, increased risk of breast cancer and reproductive toxicity.
Homemade and Blessed is a mother, daughter team that is super passionate about improving future generation's nutrition and health. I will leave their link below if you want to check out some of their delicious products as you prepare for your new baby :).
https://www.homemadeandblessed.com
Until next time,
Stay well!
Marissa
xo
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I normally wouldn't want a 'crumbly' cookie, but these crumbly gluten free cookies are not short of delicious and deserve to be shared!
Here is the recipe:
230g brown rice flour (about 1.5 cups)80 g coconut flour (about 1/2 cup)200 g chocolate chips (about 1 cup)20 g cornstarch (2 tbsp)120 g coconut sugar (about 3/4 cup)68 g almond butter (about 1/3 cup)145 g coconut oil (about 3/4 cup before melting)2 medium eggs1 tsp of both baking soda and baking powder1/2 tsp sea salt2 tsp vanilla extract
I preheated my oven to 350 F and baked for 12 minutes. NOTE: When making these into cookies once the batter is mixed, you will have to squeeze them into balls for them to stick together. When they come out of the oven they will be 'crumbly' but form solid cookies once cooled.
ENJOY!
XO
For more delicious gluten free goodness, check out my Deliciously Gluten Free Cookbook in the Shop section of my website :)
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Are you constantly eating the SAME foods over and over again? I see this a lot in the fitness community #mealprep #broccoliandrice #turkeyandquinoa #oatsandeggs Or simply not eating much of anything from earth that is plant based? Although you may be eating healthy or 'clean' foods often, you’re still putting you’re health and immune system at risk. Here’s why:
The collection of bacteria living in and on our body is referred to as the 'microbiome’ and consists of about 100 trillion bacterial cells, the highest concentration of which is in your gut.
Having a wide DIVERSITY of these microbes is essential to protect our health and immune system. Different foods feed different microbes. Unfortunately, many of us have compromised microbiomes because we are eating the standard American diet that is high in sugar, refined carbohydrate grains, processed foods, artificial sweeteners and antibiotics, and LOW in a VARIETY of FRUITS AND VEGGIES.
When our gut’s microbes are not flourishing, we extract LESS NUTRIENTS from our foods and, are more prone to being OVERWEIGHT because bacteria interact with hormones in our guts that regulate appetite, such as leptin and ghrelin.
What must you do? Eat more plant foods! Fruits and vegetables contain fibres and plant chemicals which feed your gut bacteria and help it grow which is why they’re crucial to a healthy gut, just as probiotics are, which feed the microbes in the gut. Aim for a minimum of 8 different plant foods per day, majority of which should come from vegetables and a portion coming from natural fruits.
In my Bikini Bod Beat The Bloat Ebook, I provide you with a 14-day digestive healing meal plan that supports your gut and helps to heal your digestion . Visit the 'shop' section of my website for more info!
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