Cleansing is always a hot topic around this season, and for good reason! After a long winter we typically feel heavy, bloated, and want to shed some of the winter weight for the summer season.

What is a cleanse:

• There is a huge misconception that a cleanse refers to some sort of fast, or detox diet.
• A cleanse is any change in your diet that takes a load off of the digestive system and removes toxins.
• Most cleanses consist of raw foods full of live enzymes. These enzymes promote digestion so that the digestive system does not need to do  all of the work.
• A few rules: No chemicals, No sugar, No dairy, No white flour

Juicing:

• Juicing is a major part of most cleanses. Juicing removes the fibre from fruits/veggies/herbs so the nutrients go directly into the blood stream.
• This means the digestive system does not have to break down anything and the nutrients can EASILY and QUICKLY get absorbed.

Why cleanse:

• Take a load off of the digestive system
• Weight loss
• Remove toxins from the body
• Increase vitamins and minerals in the body
• Reduce cravings
• Increase overall health & wellness
• Increase energy levels
• Improve digestion
• Reduce inflammation in the body

How to start:

• Start slow. Don’t rush into a cleanse.
• The week before: Drink 6-8 glasses of water daily and experiment eating at least 1 raw meal per day.
• Do at least 45 minutes of physical exercise 3/week
• You can do a cleanse from 3 days to 1 month in length- there are tons of options!

Tips and Ideas for a 1 week cleanse:

• Cut out white sugar & white flour…duh
• Cut out meat
• For breakfast, lunch, & dinner, eat only raw foods
• Replace breakfast, lunch or dinner with a juice (homemade, none of that store bought stuff)
• Suggested eating schedule: For breakfast have a juice, for lunch enjoy whatever you want, and for dinner have a salad (full of leafy greens and other goods)
• Add chlorophyll to every glass of water

Favourite Juice Recipe:

• 2 organic carrots
• 1 organic green apple
• Tons of ginger
• Bunch of parsley

p.s ihartnutrition will be launching a 1 week cleanse program in late June. Email hart.jordana@gmail.com if you would like more details.

This past weekend I had the pleasure of going to one of my favourite brunch spots: Hibiscus in Kensington market. Somehow I was able to lure one of my friends into joining me who believe it or not, doesn’t exactly hart nutrition. Little did she know she would be eating a delicious crepe and not even know it was a gluten-free crepe of goodness.

You walk in and it’s this TINY little family-run whole in the wall with limited seating. But this tiny little whole in the wall has A LOT to offer (clean, delicious, fresh, healthy) I can’t even begin to reveal how much i hart this place.

coffee $2.00

I prefer a stronger cup of coffee but it was still tasty and is accompanied by your choice of (milk, soy milk, almond milk)

soup & salad $8.83

I opted for the soup & salad combo:

My salad included an array of marinated beets, quinoa, kale, carrots, lentils and tofu, and was accompanied by a raw dehydrated cracker. They bring the soup in a cute little mug, and this time the flavour was ginger squash soup-heaven!

This salad & soup combo is out of this world amazing, not to mention under $10. To put things into perspective, this salad and soup combo is the only salad and soup on the menu, and it’s a best seller.

Brie Cheese & Pecan Crepe $9.00

My friend got the brie & pecan crepe. The crepe is made using  gluten free buckwheat flour. It was absolutely delicious, but oddly enough, they included spinach in the crepe which was not indicated on the menu. (*if you order a crepe just double check with them if there are other ingredients in there too).

I strongly urge you to try out Hibiscus. They use fresh and local ingredients. Check out the menu!

Restaurant Details:

Address: 238 Augusta Ave

Phone Number: 416.364.6183

Hours: Monday –Sunday 11-6pm

Why i hart Smoothies:

Smoothies are one of the easiest ways to get tons of nutrients in 1 go. You can balance protein, fat, and carbohydrates into 1 delicious snack/breakfast/dessert/meal.

Remember you want to include at least 3 servings of leafy greens into your daily diet. Why not get 1 serving out of the way by hiding it in your smoothie? You won’t even taste it…I promise!

Pineapple blueberry Spinach Smoothie:

½ cup of pineapple

½ cup frozen organic blueberries

½ scoop of vanilla protein powder

Bunch of spinach

½  cup of almond milk

¼ cup water

1 tsp cashew butter

1 tbsp of “Holy Crap” to sprinkle on top

Some Nutrient Benefits:

Pineapple → Contains “bromelain” a proteolytic enzyme that helps your body break down foods in the body.

Spinach→ Extremely nutrient dense! Anti inflammatory, rich in Vitamin K & magnesium (to name a few)

Holy Crap→ full of omega 3 & 6 (fats that make you skinny)

With love in the air, February is a time to keep our hearts pumping, and commonly referred to as “Heart Healthy Month”

Did you know that cardiovascular disease is the number 1 cause of death in North America? To name a few, cardiovascular diseases include heart attacks, high blood pressure, and obesity (which by the way, collectively kills 1 in 4 people every day).

Well…some good news- Most cardiovascular diseases can either be prevented or controlled.

Reduce the risk with these simple suggestions:

Diet:

• Increase fruits, vegetables, whole grains, nuts, seeds, beans,  fish, and poultry
• Lower your sodium intake
• Increase fibre
• Limit saturated fat and bad cholesterol
• Increase HDL (the good cholesterol) fish oils, nuts, olive oils. Etc.

Physical Activity:

• Cardio- at least 30 minutes everyday
• Lift some weights- lowers blood pressure
• Lose some weight/ maintain a healthy weight
• Yoga- regulates heart rhythm

Lifestyle:

• Deep breathing
• Don’t smoke-but obviously that’s a given!Who even smokes these days…it’s gross, unattractive, expensive, and annoying. ( Just as a reminder smoking ruins your lungs, clogs and hardens arteries, and increases your blood pressure).  I don’t care if you want to look cool on the patio this summer. Enough is enough.
• Find time to relax
• Get 8 hours of sleep every night

Extras:

• Check out your cholesterol levels (once every 5 years ish)
• Laugh-  It improves your circulation (among many other things)
• Find out your family’s health history

p.s ihart Heart Health

Well Kids, it’s cold & flu season. And that means it’s time to vamp up your immune systems and defend yourselves from those annoying, lingering colds.

You could be the next cold victim if any of the following apply to your lifestyle:

• Long hours of work
• Lack of sleep
• No time for the gym
• A sugar diet (well, white sugar)
• Poor eating habits
• STRESS

The problem with these lingering colds, is, THEY LINGER, and even though you may still function, you find yourself weak, tired, sneezing, coughing, and seriously annoyed.

Fear not, follow this ihart protocol:

1. Echinacea- immune stimulant that protects your body from bacteria and viruses.

When to take: Take short term. Start using the moment you feel a tingle in your throat, feel your lymph nodes feeling a bit swollen, or when you are not getting enough sleep and feel stressed.

2. Vitamin D – Needed for normal nervous system function, healthy cells, bone health, immunity. Most Canadians have low levels of this sunshine vitamin.

When to take: Long term. Take this everyday- unless you are sitting naked in the sun for 15 minutes daily. (take 1000 IU)

3. Probiotics- Required to maintain and re-establish normal intestinal microflora (good bacteria) which leads to a strong immune system. (stress, pollution, white sugar, white flour, antibiotics all deplete the good bacteria)

When to take: Everyday. Especially after using antibiotics. ( I highly recommend the brand Genestra)

4. Sleep-  Lack of sleep not only encourages colds & flues, but also contributes to an array of mental, emotional, and physical issues.

When to take: 7-8 hours of sleep per night.

5. Leafy Greens- Nutritional powerhouses that fuel the body with an array of vitamins (B’s, C, K, E), minerals (iron, calcium, potassium, magnesium) and fiber.

When to take: minimum of 1 serving daily (kale, collards, mustard greens, spinach)

Goodbye Kleenex.

Fasting this Yom Kippur? Here are some helpful tips to make the fast easier:

Days leading up to Fast:

Remember that thirst is the real difficulty to overcome! Not hunger.

• Hydrate your body
• Avoid “dehydrating” foods and beverages leading up to the fast (chocolate, tea, coffee, alcohol)
• Drink Plenty of water……this cannot be stressed enough!
• Drink liquids with electrolytes (coconut water)
• Eat complex carbohydrates
• Limit sugar intake because it creates cravings!

Morning & Afternoon Pre Fast:

Remember that you are eating an early dinner….make sure to save room for this meal!

• If you are a heavy coffee drinker, try limiting your intake to 1
• Have a large breakfast, small lunch, so you can eat a normal size dinner
• Choose foods that will sit well in your stomach and are easy to digest
• Opt for fruits and herbal tea for dessert, sugary desserts will only create more cravings and make it a hell lot more difficult to fast
• Limit sodium
• Eat protein and complex carbohydrates: these give you long term energy
• Do not over eat at dinner!

Day of Fast:

•  Take an afternoon nap
• Overcome headaches and food cravings by sniffing spices (cinnamon and cloves)
• Mind over matter: You can do it!

Breaking the Fast:

•  Do not eat anything too heavy
• Make sure to drink lots of fluids and to eat slowly
• Have a small cup of juice before the meal to release sugar back into your bloodstream
• Do not over eat, I promise you will see food again!

Examples of Complex Carbohydrates:

•  fruit→ plums, pears, grapefruits
• vegetables→ spinach, yams, carrots, cabbage
• Legumes→ chickpeas, kidney beans, lentils
• Whole Grains

Good Sources of Protein:

•  Lean chicken breast
• Salmon
• Tempeh (fermented soy)
• Egg Whites

The Holidays are often a time where the average individual suffers from a perma “food coma”. Get your body and health back on track by following a few simple rules for the next 5 DAYS.

Rules:

• 6-8 glasses of water daily
• Limit carbohydrates (bread, pasta, rice, etc.)…..it’s just 5 days babe!
• Limit Dairy
• Warm water with fresh lemon every morning upon wakeup
• One serving of leafy greens daily (spinach, kale, arugula, collard greens, etc.)
• Include at least 1 serving of veggies at every meal
• Have raw vegetables or fruit at every meal
• Include Omega 3 & 6 fats daily (almonds, walnuts, eggs, fish, chia seeds, flax seeds, avocado, etc.)
• Make your own food!

Avoid like the plague:

• Everything white (pasta, flour, bread, sugar!)
• Potatoes
• Ketchup
• Soft Drinks (even diet ones!)

Need some ideas:

Day 1:

Before breakfast:

Glass of warm water with lemon

Breakfast:

¾ cup of non fat greek yogurt  with ½ cup of berries, and 10 raw almonds chopped up on top!

Snack:

Sliced veggies & hummus

Lunch:

Spinach Salad w/ tuna (veggies, 1 tbsp goat cheese, ½ can tuna)

Snack:

Apple with 1 tbsp cashew butter

Dinner:

Grilled Chicken with steamed cauliflower and Israeli salad

Day 2:

Before breakfast:

Glass of warm water with lemon

Breakfast:

1egg + 2 egg white omelette with onions, mushrooms, 1 tbsp light feta

Sliced tomatoes and cucumbers on the side with salt and pepper

Snack:

Pear with handful of nuts

Lunch:

Chickpea salad: (1/2 cup chickpeas, ½ cup diced red pepper, ½ cup cherry tomatoes halved, handful alfalfa sprouts). (dressing: olive oil, white wine vinegar, garlic, salt & pepper)

Snack: Simply Bar

Dinner:

Grilled salmon, arugula salad, and veggie soup

The recipe for the hottest duo in town is here, and no it’s not peanut butter and jam or apples and honey… Drum roll please…..

It’s warm water with lemon! Drinking water is a no brainer. We know it’s good for us and blah blah blah. But is drinking warm water with lemon also a no brainer? It should be! And especially when you wake up in the morning. Get it? Got it? Good!

Okay fine, I guess this merits some explanation, so here it goes:

The Recipe:

“1 cup of warm water & 1 tbsp fresh lemon juice”

The Why:

Picture your body as a car, it needs to be serviced and maintained for optimal function.  After a long tiring day you go to bed to get some rest, but guess what, your body is working at full force. It uses this recovery time to filter blood, process unwanted toxins, and restore the body. This process dehydrates the body, so when you wake up the first thing you want to do is rehydrate your system. Drinking warm water with lemon hydrates the body, while aiding the liver in removing unwanted toxins.

What’s so good about lemons?

• High in vitamin C- boosts immunity, fights colds
• High in potassium- stimulates brain function
• High in pectin- Pectin is a fiber that helps battle hunger cravings. The more lemon you include in your diet, the less “bad” food you will crave. a.k.a weight loss!

More reasons I hart warm water with lemon:

• Boosts your immune system
• Aids in digestion
• Prevents and soothes nausea
• Relieves heartburn
• Improves constipation
• Helps the liver flush out toxins
• Refreshing
• Natural diuretic
• Alkalizing
• Clears skin
• Hydrates lymph system

Over the past couple years I have been experiencing seasonal summer allergies. Very normal. Very annoying. But bottom line, I totally DO NOT hart allergies. 

They are quite mild, but I do have this annoying itchy feeling at the back of my throat, and my sister often complains that I make weird and terribly unattractive facial expressions where I use my tongue to itch the back of my mouth…nobody else gets that? Any help here? Okay, needless it say…it is NOT OK.

On the quest to stop hopelessly relieving the itch at the back of my throat I have learned that the summer heat, humidity, pollen, weeds, and pollution are all culprits causing me allergy symptoms.

 5 tips for allergy relief:

1. Hot Peppers:

The heat from the peppers helps clear the sinuses and acts as a natural decongestant. Add peppers into your next meal: sandwich, eggs, pasta, stir fry!

2. Tart Cherry Juice:

When you juice cherries, a compound known as “quercetin” gets released and concentrated. This prevents the immune system from releasing as much histamine, which reduces allergy symptoms.

3. Reduce Dairy:

Dairy products are a mucous forming foods. Even if you have not been diagnosed with a dairy intolerance it is not the easiest food for your body to digest.

4. Oil of Oregano:

Oregano Oil is quite potent and has a very pungent bitter flavour. It is rich in vitamins, minerals, and anti microbial compounds (inhibits bacteria). Look for an oil with at least 80% concentration of Carvacrol. (Some people get carried away with this magical oil, if you are using it make sure to use it minimally because it is quite strong)

5. Neti Pot:

Following my morning spin class, I came home and decided to replenish my body with a smoothie.

 
I used a Vega Energizing Smoothie as my base and then added some of my own ingredients! Really you can simply add water to the mix and enjoy, but I wanted to spice things up a little!

For the base, I chose the Vanilla Almond Flavour, which I had yet to try (it is a brand new product!). The base alone has 2 servings of veggies, 10 grams of protein, fibre, and omega fats.

What i hart about the Vega brand is that it is totally natural and vegan. The beauty of a smoothie is that it’s liquid form allows for easy and quick absorption of nutrients. Because our bodies quickly absorb these liquids, you really want to ensure that you are sending good quality ingredients into your system. (Many protein powder mixes are FULL of chemicals…..ew)

Vega Energizing Smoothie Review:

The smoothie was really delicious and served as the perfect post workout treat.  Well it was almost perfect; I did find it slightly too sweet for my liking so I will definitely be adding more water and ice to my next batch!  I did not add fresh greens to this serving as I most often do for my morning smoothie routine. Next time I’ll throw in some spinach or kale.

Here is the recipe I made:

• Vanilla Almond Vega Energizing Smoothie Mix
• ½ banana
• ½ cup frozen blueberries
• ½ cup almond milk
• ½ cup water
• ½ tsp cashew butter
• Handful of ice

my delicious vanilla almond blueberry smoothie!