Healthy Eating – tagged "nutrition" – terra20
  • 9 Reasons to Start Fermenting

    9 Reasons to Start Fermenting

    0 comments / Posted by Michelle Lauer


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  • Clear Skin from Within: Your Survival Guide!

    Clear Skin from Within: Your Survival Guide!

    0 comments / Posted by Michelle Lauer

    By Michelle Lauer, Certified Nutritional Practitioner

    We’ve all been there: you wake up in the morning to that angry pimple right before a presentation, event or, even worse, picture day. As the seasons change and we get back to the stresses of school and work, it’s no surprise that our skin can get a little upset. Our body has so many ways of communicating with us, and one way is through our skin. As our stress hormones shift, that clear summer skin can backslide. Since beautiful skin starts from within, I’m sharing a list of my favourite skin-healing recommendations along with some of our favourite acne-healing products to use topically.

    The Building Blocks for Clear Skin

    As we know, our bodies need a wide range of essential nutrients to feel and look our best. These nutrients are needed to keep our moods balanced and our skin clear and glowing. To achieve clear skin, we need to feed our body with these important building blocks at every meal (if possible) in order to balance hormones and reduce inflammation.

    Quality Protein

    Balancing your blood sugar is a major piece of the clear skin puzzle. High levels of insulin from a diet high in refined carbohydrates and sugar stimulate the production of excess sebum, leading to acne. Including a palm-size portion of plant-based or high-quality animal protein with every meal is the key to supporting healthy hormone balance.

    Healthy Fats

    Healthy fats are essential to clear, acne-free skin. Healthy fats are essential to many functions in the body from hormone balance to the absorption of skin-essential fat-soluble nutrients, such as vitamin A and E. They are also essential for blood sugar regulation. My favourite sources? Olive oil, avocados, wild-caught fish (loaded with anti-inflammatory omega-3 fats) and macadamia nuts.


    Getting lots of fibre to increase optimal bowel function is another important factor in achieving clear skin. Improper elimination leads to a back-up of hormones and toxins that can cause hormone imbalance and inflammation in the body. Aside from eating lots of fruits and veggies, throwing chia and flax seeds in your morning smoothie can be a great way to sneak that fibre in.

    Probiotic-Rich Foods

    Fermented foods like sauerkraut, kimchi and kombucha are loaded with probiotics that have been shown to be beneficial in improving skin conditions like acne by reducing inflammation and stress in the gut. They also help in regular elimination which we know is so important in keeping acne at bay.

    Foods Rich in Zinc

    Zinc helps to balance the skin’s sebum production and reduces the body’s inflammatory response. This nutrient also helps to block the conversion of acne-causing hormones. Best sources? Oysters, pumpkin seeds, grass-fed beef and spinach are some of my favourites.


    Our Favourite Skin-Clearing Products

    What we put on our skin can be just as important as what we put in our bodies. Relying on conventional, toxin-loaded acne care can often do more harm than good by stripping the skin of all the moisture it needs to heal. Often times, these conventional products also contain hormone disruptors which we now know is the last thing we need when we are looking to clear our skin. Here is a list of some of our favourite clean acne-healing products:


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  • Your Daily Dose of Healthy Fats – Made Easy!

    Your Daily Dose of Healthy Fats – Made Easy!

    0 comments / Posted by Michelle Lauer

    By Michelle Lauer, Certified Nutritional Practitioner

    Have you heard the great news? Fat is back and here to stay! As nutrition research evolves, we now know that healthy fats are actually essential for optimal health, not something to be blamed for the wide-spread health challenges we see today. Needless to say, the benefits of this macro-nutrient are something we get pretty excited about around here. Healthy fats are critical to manufacturing all those feel-good hormones, fueling our brains, stabilizing blood sugar levels and nourishing our nervous systems, to name a few benefits.

    We couldn’t be more excited to welcome Fatso, a Canadian brand built on the magnificent benefits of super fats. Made in Victoria, British Columbia, founder Jill set out to upgrade the classic PB with her all-time favorite—as she puts it—“life-giving fats.” Fatso’s hybridized peanut butter was born out of a unique blend of coconut oil, avocado oil, MCT (Medium-Chain Triglyceride oil), macadamia oil, chia and flax. She even managed to sneak tapioca starch in for some additional pre-biotic fiber, which acts as fuel for all those beneficial bacteria in our gut. All the best things in one place, right? So let us break down why these super fats deserve a place of honour on your shelf (and on your toast).

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  • A Better Pumpkin Spice Latte

    A Better Pumpkin Spice Latte

    1 comment / Posted by Michelle Lauer

    Don’t have time to carve and roast a pumpkin? We have the perfect solution. Farmers’ Market Organic Pumpkin Puree makes it easy to add this seasonal beauty superfood to your recipes. Nothing says fall more than the pumpkin spice latte. Instead of grabbing coffee shop pumpkin spice lattes that tend to be loaded with refined sugars and artificial flavours, we have opted for a healthier, homemade alternative made with real pumpkin and warming spices. Grab your favourite book, light a Paddywax candle and enjoy the season of simple pleasures!


    Blend all ingredients in a blender until creamy. Pour contents into a small pot and simmer for about 5 minutes until desired temperature. Garnish with some cinnamon and enjoy in your favourite mug!

    For more delicious fall-inspired pumpkin recipes check out: 

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  • "PB" & J Chia Pudding

    0 comments / Posted by Michelle Lauer

    Looking for a healthy breakfast for those busy mornings? Chia seeds to the rescue! These little seeds pack a powerful punch with a healthy dose of omega 3 essential fatty acids, fiber and antioxidants. Unlike flax, these little gems don’t need to be ground in order to absorb all their goodness. Just simply soaking them in your favourite plant-based milk is enough to get all the benefits. The omega 3 fats found in chia seeds are essential for so many functions throughout the body, from optimal brain development to eye health. Omegas 3s are especially amazing for little ones and their developing brains. In addition to the healthy fats found in the chia, we have paired this recipe with full-fat coconut milk for another great source of fat to keep brains fueled and bellies full until lunch. This twist on the classic PB & J is a great nut-free, dairy-free addition to the school day. We may have just found our new lunch box superhero!

    Stir together all the ingredients except the sunflower seed butter & chia jam. Let sit for 10 minutes until mixture begins to thicken and set. Next, layer the pudding with sunflower seed butter and jam. Enjoy with your favourite toppings like seasonal fresh fruit. These little guys are great to make a couple days in advance for a quick & filling snack on the go!

    Quick & Easy Chia Jam

    • 2 cups chopped fruit (we love using local strawberries)
    • 1 tablespoon lemon juice
    • 2 tablespoons honey or maple syrup
    • 2 tablespoons chia seeds

    Place all ingredients in a blender and blend until desired consistency. Place in a Mason jar and let stand for 10 minutes before using. Store in the fridge and enjoy with breakfast for up to a week. 

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