As I'm sure you know, juicing has been all the rage lately. My passion (more like an obsession) for juicing started after I watched the eye opening documentary Fat, Sick and Nearly Dead with the always inspiring Joe Cross. In the film, Joe travels through small town America educating "averages Joe's" (get it?) on the power of juicing. While travelling Joe aims to cure is own autoimmune disorder by drinking the fresh juice concoctions he is making out of the trunk of his car. Seriously, he had a juicer in his trunk that he used every single day #LifeGoals.
So after seeing Joe's transformation I wiped my tears, got myself off the couch and did the same thing most viewers of the film did...I went out and bought myself a juicer. Although my juicer is now collecting a bit more dust than it was when I first bought it, I still use the big giant machine from time to time to enjoy a delicious glass of goodness!
But if you're like me and you have a crazy busy schedule, dragging out the juicer, waking up the neighbours with a flip of the switch and then cleaning each tiny piece might not be a realistic option for enjoying fresh juices. So in come the juice bars! I am fortunate enough to not only have amazing juice bars in walking distance from my house but I also get fresh, cold pressed juices delivered to my office! I know...I have it made! I can enjoy all the benefits of fresh juice anytime. So let's actually talk about the benefits of juicing. And keep in mind, I'm talking about juices that mainly consist of vegetable juice, not just fruit.
Fresh, cold pressed juices are:
Cold pressed juices are great additions to a healthy diet consisting of high quality protein, healthy fats and lots of vegetables. Now if you're planning on doing a juice cleanse, meaning you're only going to have juice for a set period of time, there are a few more things to consider. Juices have a lot of naturally occurring sugar in them, even if it's mostly vegetable juice. Since we don't have fibre, fat or protein in the juice, all that sugar can cause a spike in your blood sugar which can cause multiple issues in your body.
My suggestion is to enjoy your juice with meals and if you're doing a cleanse then try to still include a handful of nuts when sipping the juice and have some raw vegetables throughout the day.
The lovely folks at Goodvibes Juice Co. have invited me to do a one day juice cleanse and share my experience with all of you! Follow me on Facebook, Twitter & Instagram to get live updates throughout my cleanse that is starting TOMORROW! I'll also be posting a post-cleanse blog to give you a final round up of all the ins and outs of the cleanse. And when I say "ins and outs" don't worry, physical ins and outs will be documented.
Head over to the Goodvibes Juice website or visit their lovely shop to see what delicious juices are included in my cleanse!
My students and clients ask me a lot of questions around my daily health habits and what I choose to fuel my body with. I love to influence others by the healthy life that I try to lead and always strive to be relatable by admitting, I don't always make the best choices either! But I do make every meal an opportunity to make healthier choices that will make me feel my best. Hey, I gotta practice what I preach right?!
I live by a few simple rules when I'm creating my daily or weekly meal plans:
So let's put this into practice. With a little prep time and planning, creating meal plans can be a snap! And if it's a task that you struggle with or you simply don't have the time or resources to create meal plans, let me know and I can make on for you based on your specific health goals! But why not use my personal 1 day meal plan for a little inspiration.
Emily's One Day Meal Plan
So there you have it! A simple, delicious and nourishing meal plan that included over ten servings of vegetables, lots of fibre and great sources of healthy fat. With this meal plan, you would feel satisfied and full of energy throughout the day. Give it a try and let me know how it goes in the comments! Can't wait to hear from you.
For a company that claims to “enrich the health and wellness of every Canadian” (J&J, 2016), Johnson & Johnson sure has been under a lot of fire for doing the exact opposite. You may have have seen that Johnson & Johnson has been featured in quite a lot of news headlines in the last few days. This surge of media coverage is unfortunately not to promote the brand, but to shed light on the multiple legal battles the company is involved in. Most recently, a jury in Missouri awarded a family with $72M for damages after a female member of the family died from ovarian cancer, caused by using Johnson & Johnson’s talcum based products (The Guardian, 2016). Instead of reviewing the ins and outs of the case, which you can read about here, I want to discuss the central issue around the case and explain that the truth of the matter is that Johnson & Johnson is NOT the only company that includes dangerous ingredients in their products that you most likely use every day. Now I’m not trying to scare you, I’m trying to inspire you to educate yourself...but more on that later.
So what exactly is talcum powder? Talcum powder’s main ingredient is talc, which is a mineral made up of multiple elements like magnesium and silicon. Doesn’t sound so bad right? But research has shown that talc also contains a substance called asbestos, which if inhaled can cause cancer. Now because asbestos is known to cause cancer, it has been removed from personal products and what is left is “asbestos free” talc. But what does the research say about “asbestos free” talc? Well the jury is still out on that one, but if we go look to the case in Missouri, that jury was pretty clear on what the apparent “asbestos free” talc did to a frequent user of Johnson & Johnson’s talcum powder. Even Johnson & Johnson themselves have staff that are sceptical of their product. In 1997, Johnson & Johnson conducted a medical consultation and the memo that followed stated those who deny the risk of developing ovarian cancer when using “hygenic” talc would eventually be looked upon in the same light as those who denied the risk of developing cancer when smoking cigarettes (The Guardian, 2016). And keep in mind, Johnson & Johnson’s talcum powder is not just used by adults who have the chance to be educated on the ingredient list, but it is mostly used on...you guessed it, babies!
So why would Johnson & Johnson continue to include this ingredient in their products? Why do any companies have harmful ingredients in their products that most people use everyday? Well it could be for many reasons. Cost could be one reason. Lower quality ingredients that can cause us harm are typically pretty cheap. Another reason could be that people are still buying these harmful products, literally by the truck load, so why change anything and spend more money making a better quality product? There are loads of harmful chemicals in personal care products that can cause health problems, in addition to cancer. And all these companies continue to use these chemicals even when they are proven to cause disease. So if the companies aren't going to change their ways, what can we we do? We can change OUR ways. We can VOTE with our dollar. We can take RESPONSIBILITY for exactly what goes into our bodies and the bodies of our loved ones.
My advice? Read every label on the products in your house and ensure you know exactly what each ingredient is and what effects it has. That sounds like a lot of work right? It is, unless you use products with just a few clean ingredients. Or better yet, make your own products! I make my own all purpose cleaner, scented room sprays, deodorant, face wash, moisturizers and even teeth whiteners - all with ingredients that provide health benefits instead of harm. When it comes to items that you eat, breath or lather onto your skin, knowledge is key. Know what every ingredient is because we now know, we can’t trust every company out there.
Join the conversation and leave your comments below!
Johnson & Johnson, 2016
The Guardian, 2016
As a child and young teen, I was incredibly active but never really thought about the food I was consuming. With a high metabolism and 6+ hours of high cardio dance classes every week, I maintained a relatively healthy appearance. Even with a slim figure , a feeling of good health was not something I felt very often. From as far back as I can remember, I have suffered from headaches and migraines. Even as a small child, I remember having to take breaks at the park because my head hurt so much. As I approached my later teens and no longer participated in my competitive dance classes, my activity level drastically changed and so did my small waistline. In addition to my lack of exercise and my increasing attendance at parties that included alcohol and cigarettes, my body was feeling and looking progressively worse. Needless to say, I was not treating my body very well. When I arrived at University with an “all you can eat” meal plan card in one hand, a pint of beer in the other and a stressful pile of assignments looming over me, my migraines brought me to a debilitating halt. It was no longer about the fact that I couldn’t get into my jeans, it was about the fact that I couldn’t get out of bed!
I saw a few different specialists, had some blood tests, got an MRI, got a pair of glasses and was lectured by a stern neurologist about not drinking pop anymore. The doctor prescribed a medication (very similar to an antidepressant) and sent me on my way. Nothing ever came from any of those tests, either. I only lasted about a week on the medication, as it made me feel even worse, and shortly came to the conclusion that migraines were just something I would have to live with … people live with them every day, right?
Fast-forward five years and there I was. University educated, a successful & demanding corporate job and my own apartment with a great guy – the picture of success, right? But I felt worse than ever! I was exhausted at all times, had a headache 24/7, my stress levels were through the roof and a positive outlook on my life was not something I had very often. I needed a change. And it hit me … I am in control of all of this. I am in control of the thoughts I have, the food I eat and the life I live. As Oprah might say, I had my “aha” moment … and I knew everything could be different.
After standing up and making the conscious decision to take control of my health, my life has significantly improved. I educated myself on food, nutrition and the effects that food can have on my body. I adjusted my diet and really started listening to my body after each meal. After a few short months and just a few simple changes … I lost weight and felt more inspired than ever to go for the life I truly want. The best part is that I am almost headache and migraine free! I still have a headache from time to time, but now I know that that is just my body telling me to smarten up and to put down the pizza!
What I Changed:
Learning to listen to my body and taking control of my health is one of the best things I could have done for myself. It truly changed my life. And I can help you take control and change your life too! We can do it together!
We all know that there are plenty of chemicals out there that we should avoid. One of the most vital areas of your daily life to focus on, when it comes to eliminating those chemicals, is in your personal care items. Mainstream hair products, skin cleansers, moisturizers, soaps and even toothpaste are full of harmful toxins that are detrimental to our health. But there's one personal care item that you might not have thought of when you were tossing those toxins. Let's talk about deodorant!
Those drugstore deodorants/antiperspirants that most people lather on each day are full of lymph node clogging chemicals that not only add toxins to our blood stream but stop our bodies from eliminating naturally produced toxins from under the arms. Where do all these toxins go that come in and can't get out? They go right for that juicy breast tissue! The fat tissue in your breasts soak up all those toxins that our bodies normally would eliminate. A lot of these toxins are hormone disruptors and they can cause havoc in your body, especially in your breast tissue where excess hormones can lead to cancer. Hormone disruptors can also have a negative effect on your thyroid. And when you see "fragrances" listed as an ingredient it's usually referring to Phthalates, which have been linked to reproductive disorders. Thinking more about what your putting into your body now? Keep in mind that just because you're not ingesting these toxic chemicals, doesn't mean your not consuming them. Your skin in your biggest organ and everything you put on it gets absorbed right in.
So what do we do? Stink up our office cubicles, yoga studios and bedrooms? No, we take our health (and personal hygiene) into our own hands! Literally, into your own hands, because I'm going to share a deodorant recipe with you that you just rub on with your fingers! Deodorant doesn't have to be full of chemicals to work. You can make your own with simple ingredients that you probably already have in your kitchen!
"Put the Lime in the Coconut" Deodorant
5-6 Tbsp Coconut oil (slightly warm on the stove if needed)
1/4 cup baking soda
1/4 cup arrowroot powder or cornstarch
10-15 drops of lime essential oil (I love the smell of lime and coconut together but you can use whatever essential oil you like most)
Just mix all your ingredients together in a medium size bowl and transfer to a small mason jar to keep in the bathroom. You can even keep a mini jar in your yoga bag for when you get your sweat on!
When I joined the awesome team at Goodness Me! Natural Food Market, I never expected for my career to grow as much as it has. When I step into the big bright store everyday I get to work within the supplements department as a Holistic Health Coach. Working with customers and helping them improve their health is so rewarding and I love that I learn from the customers just as much as they learn from me. I have also been able to teach my very own cooking class in the store's one of a kind community classroom. It was a huge success and I've already got a couple more cooking classes in the works - so stay tuned for those details.
With all the other great opportunities and experiences I get with this inspiring company, I was shocked and super stoked when I found out that the Education Department was giving me one of the biggest opportunities possible. I'm so happy to announce that I'll be joining the Education Department as the newest LifeWatchers Instructor! Now you might be asking yourself, what the heck is LifeWatchers?! LifeWatchers is an incredibly unique 10 week program designed to improve your health and wellbeing. During the 10 weeks, we'll give you all the tools and education you need to make permanent improvements to your health, energy levels, mood and waist line! In order to give you a better idea of the different things you will learn during the program, I have included a little preview below.
During the 6th week of LifeWatchers, we will discuss the importance of having "liver-loving habits" in order to reach your health goals. Detoxing is a great way to give your liver a break and cleanse your body of built up toxins. And you don't need go on an extreme detox plan or do it for weeks at a time. Just having one detox day a week or every two weeks can work wonders. Here's a look at the simple instructions for our LifeWatchers Liver Detox Day.
During your liver detox day be sure to consume:
Also enjoy during your detox day:
By registering for the upcoming program, you'll get access to tons of great information like this guide to a liver detox day. During the 10 weeks you'll also receive a free copy of Discover the Power of Food, complementary products, opportunities for 1:1 time with me, loads of recipe samples and all the support you need to change your life for the better!
The fall 2015 class starts on September 23rd @ 6:30PM at the Waterloo location (668 Erb Street West). You can sign up online or in person at the Waterloo store. Be sure to select the correct date to ensure you'll get me as your instructor! I can't wait for you to experience all this program has to offer and I'm so excited to be there with you, every step of the way! See you in September!
Be sure to follow me on Instagram, Twitter and Facebook for more updates and a behind the scenes look at the program once we get started!
Happy 1st day of summer! There are so many exciting things I want to do this summer but I can't do them without lots of energy, good health and of course - some great company! Here are my tips for enjoying a happy and healthy summer.
As my cooking skills grow, so does the number of gadgets, appliances, mixing bowls and cutting boards I have stored in any unused space. I'm learning more and more about how important it is to use organic materials that are free of chemicals when selecting items that will be part of my kitchen. I'm currently going through a plastic purge and replacing everything with glass - something I would recommend you do as well! But when you have natural material in your kitchen, like wood bowls, utensils or cutting boards, it's important to know how to care for and properly clean everything. It's even more important to use organic or all natural products because everything you put on that cutting board or in that bowl, you essentially ingest later on.
I was recently lucky enough to have my friends at Caron & Doucet Cuisine sent me a sample of their Cutting Board Oil. Not only is it great for cutting boards, it can be used on wooden bowls, utensils, butcher blocks, etc. Two of my most frequently used items in the kitchen are wood and are very dear to my heart, so of course I would want to use the best products to keep them looking their best!
My personalized cutting board (pictured below) was a Christmas gift from my cousin, Jennifer. It has the logo of my very first blog etched into the surface of the wood. I was so surprised and touched, when I unwrapped this gift on Christmas morning, that I had to wipe away a tear when I gave Jen a big hug. Not only was it an incredibly thoughtful gift but seeing my logo on something tangible gave me such a feeling of accomplishment, as if my blog and growing business was real and not just a hobby.
Another frequently used item that also has a lot of sentimental value to it, are my wooden bowls (pictured below) that a very dear friend gave me. I know it sounds a little funny, even writing this I am thinking to myself "really Emily? You have sentimental attachment to bowls?!". But it's true. Items like this that hold personal memories are always near and dear to my heart. Every time I use the small serving bowl or the large salad bowl, I think back to my 25th birthday when Michelle so graciously made me a Luau themed birthday cake and gifted me with these natural, wood bowls because she knows I would squeal with excitement for anything that goes in my kitchen and better yet, anything from Target!
So if you're anything like me, there are certain items in your kitchen that you value more than others. Maybe because of sentimental reasons or simply because you invested a lot of money into them, which you absolutely should for certain items. Whatever items you have in your kitchen, they should be cared for properly. I'm so glad I got to try this new product. The natural oil from Caron & Doucet will keep my special items well protected from moisture damage or cracking and will help to eliminates any odors. Unlike many other cutting board oils that are made from petroleum by products, this cutting board oil is made of 100% natural ingredients including, my favorite, coconut oil.
Click on the picture below to find out more about this awesome product, purchase your own and get access to a handful of other natural kitchen products. _
I always encourage friends, family and clients to shop local and organic. With the growing popularity and known benefits of organic produce and meat productions, almost everyone is familiar with organic farming practices. But have you ever heard of biodynamic farming?
Biodynamic farming takes a holistic approach to agriculture. Farmers create a balances ecosystem that promotes healthy growth from the agriculture, gardens and plants themselves. For example, if one crop depletes magnesium from the soil in order to grow, the farmer plants magnesium rich plants alongside, to improve and replenish the soil. Without using chemicals or processed fertilizers, biodynamic farmers allow the plants and crops to flourish together, creating a balanced ecosystem.
With the spring and summer months upon us, and a bit of biodynamic inspiration, I can't wait to create a mini vegetable garden on my tiny balcony. I'll have to do some serious pinteresting and get creative to make it work, but I'm so excited about the idea of growing some of my own food. As a child, my grandparents had huge vegetable gardens and my favorite thing to do on warm summer days was explore the gardens and snack on fresh vegetables straight from the ground. Have you ever heard of a child that suggests pulling out carrots from the cold soil as a fun past time? Well that was me! And to my Papa's dismay, he would find an empty carrot row after every one of my visits and I would leave happy, with a full belly.
Have you ever started your own vegetable garden? Leave your tips and tricks in the comments below!
One of the first pieces of advice I give people when they are looking to add more healthy habits into their daily routine is to drink a BIG glass of lemon water every morning! With a ton of health benefits and weight loss promoting elements, lemon water is your new best friend!
Benefits of drinking lemon water (to name a few):
So run, don't walk, to your fridge every morning and chug that lemon water! Cheers!