Tag: holistic nutritionist Montreal

my Top 4 Favourite Cortisol Lowering Foods

Published on by soreiyaLeave a comment

Hi Everyone!

We are officially almost nine weeks into 2024 and already this year is surprising me in many different ways. I am officially free of a toxic situation that I have been miserably tolerating for the past couple of years, and I was reminded in the most dramatic way that health is wealth and must be prioritized. I studied health coaching and holistic nutrition for a reason, given recent events I am now going back to my roots and I am taking my readers with me!

In life, stress is somewhat inevitable. What is important is how we manage it and support ourselves during both good and trying times. Nutrition is a great way to help support yourself as certain foods can help you to decrease cortisol within your body. Getting your fill of vitamins and minerals such as magnesium (aka the stress lowering mineral) and zinc is important to maintain good health especially during life’s more challenging moments. Here are my top 4 cortisol lowering foods:

Avocados

Filled with heart healthy fats and helpful in balancing blood sugar, avocados are at the top of my list for a reason. Avocados are also source of b vitamins, magnesium and potassium. Including a quarter or half of an avocado into your meals is tasty way to reap the benefits of this delicious food.

Bananas

Admittedly, I have a bit of a love/hate relationship with bananas. I love a good banana bread but when it comes to eating a banana on its own, unless it is slightly unripe (aka a little bit green on the edges), I find them a bit too sweet. Bananas are also a source of magnesium and potassium along with soluble fibre which helps to lower inflammation within the body.

Dark Chocolate

My favourite food on this list! Dark chocolate is a source of antioxidants and minerals including magnesium, copper and zinc. Just be sure to watch the sugar content, look for at least 70% dark chocolate to reap the benefits while avoiding spiking your blood sugar.

Pumpkin Seeds

Pumpkin seeds are often recommended to help heal adrenal fatigue. Rich in magnesium and containing healthy fats and fibre, pumpkin seeds are a great way to support your body nutritionally during challenging times.

As with everything, moderation is key. When including any of the above listed foods in your diet, it is important to exercise portion control in order to maximize the benefits without any potential side effects.

Happy eating and I hope that you have a beautiful day! XXS

Disclaimer: Please note that the above is not intended as medical advice and are to be used at your discretion. It is not intended to diagnose, treat, cure or prevent any disease. The information contained in this website is for general information purposes only and it not meant to substitute professional dietary advice or treatment.

Photo credit:

All images used in this post are from http://www.bbcgoodfood.com and http://www.healthifyme.com

Hot Chia Oats

Published on by soreiyaLeave a comment

I often motivate myself to get out of bed in the mornings with plans about what I am going to eat for breakfast.  While I don’t often have a lot of time in the AM, I have developed an arsenal of quick breakfast recipes that are quick, delicious and easy.

Oatmeal has been one of my favourite breakfast foods for a number of years.  It is delicious, healthy and filling – a total winner in my book.  Recently though I decided to up my oatmeal game.  Combined with one of my favourite superfoods chia seeds, lightly sweetened  with some raw honey and topped with fruit (blueberries are my favourite) and a drizzle of almond butter,  it may be super simple but hot chia oats is my new breakfast obsession.

You can make this recipe two ways – you can combine the ingredients in a jar or bowl the night before and store it in the refrigerator as a ready to eat cold breakfast the next morning, but my favourite way is to make it hot.  There is something comforting and nourishing about a hot breakfast (especially oatmeal) in the morning and this hot chia oats dish tastes indulgent but is filled with nourishing and nutritious ingredients.  Love!  Love!  Love!

Hot Chia Oats (serves 1)

1/4 cup of oats

1 – 1 1/2 tablespoons of chia seeds

1/2 cup of unsweetened almond milk (or whichever type of milk you prefer)

1 teaspoon of raw honey or maple syrup (you can adjust the sweetness to your own taste)

pinch of cinnamon

Directions

Combine everything but the honey in a small pot over medium heat, stirring occasionally

Once the chia oat mixture starts to boil, remove from heat and stir in the raw honey (if using maple syrup, you can add it in while the oatmeal is still on the heat)

Top with fruit and your favourite nut butter

Enjoy!!!!!

I hope that you have a beautiful day!  XXS