- Living Kitchen Wellness

Do we have an easy Thanksgiving recipe for you, in

You’re going to want to make this Sumac-Spice Ro

You’re going to want to make this Sumac-Spice Roasted Delicata (in case you missed seeing our stories with the steps, you can get the recipe by visiting our bio link!!).
⠀
Delicata squash is our absolute favorite and it’s only in season for such a short time. We know, we know there’s a lot going on today/tonight with the 🇺🇸 election so if you need to de-stress through cooking, we’ve got you with this recipe. Plus it’s the perfect addition to Thanksgiving if you’re planning on making some special recipes later this month.

Have you ever made broccoli pesto? It’s SO good

I want to tell you a story about eating healthy an

I want to tell you a story about eating healthy and still feeling awful 😤

I put a CGM (continuous glucose monitor) on the back of my arm and started experimenting with my diet. It was FASCINATING 🤩

CGMs track your blood sugar🩸 in real time so you can see how the foods you’re eating are immediately impacting your health. Ppl with by t1 and t2 diabetes wear them to manage blood sugar and insulin

I want to take you through one day of eating healthy food, yet still feeling awful🥗😫

This may give you insight into your own body and diet

👉Swipe through the photos to see the graphs

☕️ I started the day with coffee and a bit of oat milk

➡️it spiked my blood sugar high, worse, it crashed it so low (for me). I was shaky, hangry, in desperate need for food, especially carbs

🍞so I ate sprouted toasted with tons of almond butter, chia seeds, hemp seeds

➡️my blood sugar spiked so high (for me), after an hour I felt lethargic with a haze over my eyes, hangry again

🌮I ate coconut tortillas, black beans, sautéed veggies, lettuce, guacamole and hemp seeds

➡️Although I ate great fiber, it spiked high again (for me), stayed high = more glucose + more insulin in the blood…not good. Then I had a BIG CRASH right around 3pm

🍤For dinner I had a shrimp rice stir fry with lots of veggies.

➡️My body had a REALLY hard time with this and raised it to PRE-DIABETIC levels. An hour later I felt moody, tired and gross

🕵️SO, WHAT HAPPENED🕵️

📈I was riding the glucose rollercoaster all day, even with healthy food. I just wanted to 😴, drink more ☕️ and eat a 🥐

From lots of experimentation, based on how I FEEL + CGM = I learned my body prefers a bit more protein, fat and lower carb (not, no carb goodness no!)

This also depended on sleep, exercise and stress 😴 🏃‍♀️🧘‍♀️

So, how does your food make you FEEL????

Want to understand how the food you’re eating is actually being processed by your body??? No cgm needed!

We’re hosting a free 5️⃣ day workshop on Nov 16 in our FB group Health 365 on Learning to Personalize Your Own Nutrition and Health. Link in bio to join us ✨👆

AUTUMN RAINBOW SALAD with #MSCbluefish certified S

AUTUMN RAINBOW SALAD with #MSCbluefish certified SMOKED SALMON

We’re obsessed with 🌈 salads (hello, fiber!), we’re also obsessed with choosing sustainable foods like #MSCbluefish seafood that’s healthy for us (oh hey, omega 3’s) and oceans too 🌊

We think A LOT about-
🌎 where our food comes from
🌎 its impact on the environment
🌎 what the world is going to look like as we (and our kids) get older

This is why whenever we’re making seafood, we’re choosing the @MSCbluefish label

@MSCbluefish works to-
🌊 protect the oceans
🐠 prevent overfishing
🎣 support fishermen who preserve marine environments

So by making a small choice, like buying products with the @MSCbluefish label, we’re making an ENORMOUS impact on the future health of the planet 🌍 and health of our bodies 🧘‍♀️

Find the @MSCbluefish label at @LoblawsON and make a meal that’s a winner for dinner and the ocean too ❤️

Now go make this recipe that’s rich in omega 3’s, protein and fiber 💪 your body with thank you 🙏

Ingredients:
150 gram package of @Preschoice #MSCcertified wild caught sockeye salmon

½ lb beets, cubed
Butternut squash, peeled, de-seeded, cubed
½ lb brussel sprouts, halved
2 Tbsp EVOO
Sea salt + pepper

1 small bunch kale, chopped
½ cup walnuts or pumpkin seeds, toasted
¼ cup craisins or pomegranate seeds

1 lemon, juiced
¼ cup extra virgin olive oil
1 small clove garlic minced
1 tsp maple syrup
Sea salt and pepper

Directions
Heat oven to 375
Season beets, squash, brussel sprouts, roast for 25-35 minutes
Whisk vinaigrette, pour some over kale, massage.
Slice salmon into strips. Roll into “roses.”
In a big bowl, place kale, then veggies, then salmon “roses”
Pour dressing over and top with walnuts and craisins

#FeelGoodSeafood #BigBlueFuture #MSCbluefish

✨5 breast cancer prevention strategies in honour

✨5 breast cancer prevention strategies in honour of breast cancer awareness month ✨

🥦EAT 25-50g FIBER
- for every 10g fiber/day, the risk of breast cancer was 4% lower
- fiber reduces circulating estrogen + helps excrete it from the body
- It lowers insulin (more below)

🍩LOWER INSULIN
- insulin is a growth hormone that activates pathways for breast cancer
- breast cancer cells have more insulin receptors than healthy cells
- Eat low-glycemic (low sugar, more fiber, protein and/or fat with carbs)

🕦FASTING
- fasting 13+ hours overnight reduced risk of breast cancer recurrence (and possibly overall prevention risk)

😤LOWER CORTISOL
- stress suppresses immunity and may prevent cancer cells from killing themselves (apoptosis)
- listen to @tarabrach meditations

📖 ORDER #TheLivingKitchen cookbook
- learn to eat fiber-rich, low glycemic, insanely delicious, non-restrictive foods
- Buy a copy (or 3) for loved ones - link in bio
Study sources in comments 👇

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