Rachel was live on CTV Morning Live from her home office discussing ways to stop snacking while working from home!
Catch the segment HERE!
For more great weight loss tips, check out our new Instagram @ReBootWeightLoss
caven nutrition group
4 Ingredient Nut Free Cookies
If you want to make a fast easy, sugar free cookie, try these out! They are nut free so they can be sent to school with the kiddos.
INGREDIENTS
2 large very ripe bananas, mashed
2 cups gluten free oats
2 eggs
1/4 cup Sunbutter
Fun and Easy add-ons!
-vanilla extract
-cinnamon
-ginger
-allergen free chocolate chips
-peanut butter for not school safe!
-raisins (with no added sugar)
-cacao nibs
INSTRUCTIONS
Preheat oven to 350 degrees F.
Mash 2 large ripe bananas in a large bowl and add in your oats. Stir in your 2 eggs, then your sunflower seed butter.
Mix all together well and add any add-ons you would like. After use a spoon to drop the cookies onto a parchment lined baking sheet.
Bake for 10 to 14 minutes until the bottoms are baked.
These cookies will remain soft.
Cookies will keep in a covered container on the counter for a few days, or can be frozen and reheated for a fast treat.
We’ve opened a downtown location!
We will now be seeing clients at both of our locations for Nutrition and Weight Loss!
870 Campbell and Downtown at 116 Albert Street! (on the corner of Albert and Metcalfe).
Contact us to find out more and to book an appointment. We can’t wait to see you!
Unlikely Places for Added Sugar on CTV Morning Live!
Sugar CTV 2.0
In an effort to avoid sugar, people are drinking less soft drinks, but not realizing how much sugar is in so called “healthy” foods they continue to consume.
There is no Upper Limit for sugar in Canada, however the World Health Organization and the American Heart Association recommend that people limit their added sugar intake to:
Women- 25 g, 6 tsp
Men- 36g, 9 tsp
Children- 12g, 3 tsp
To put that in perspective, a can of soda has 40 g (10 tsp) sugar.
Sample Meal Plan of a “Healthy” Diet.
Breakfast:
1 package instant Oatmeal- 14 g, 3.5 tsp
Medium Specialty Latte- 30-40 g, 7-10 tsp
AM Snack:
3/4 cup Vanilla Greek Yogurt- 19 g, 4.75 tsp
Lunch:
2 cups Kale Salad with poppyseed dressing- 20 g, 5 tsp
4 oz Chicken with 2 TBS BBQ Sauce- 16 g, 4 tsp
Iced Tea- 46 g, 11.5 tsp
Drink at the gym:
Vitamin Water- 32 g, 8 tsp
Dinner:
Stir Fry- 57 g, 14 tsp!!
Recipe options for Stir Fry Sauces
Super Yummy Stir Fry Sauce
½ cup low sodium soy sauce (or Tamari if gluten free)
½ cup beef, chicken or veggie broth (Organic if possible)
1 tablespoon gelatin or arrowroot starch to help thicken up your sauce
1 tablespoon honey or skip all together.
1 to 2 teaspoons sesame seed oil
1 teaspoon rice vinegar
2 inch piece of ginger peel and minced well, or you can use 1.5 tsps of powdered ginger
2 garlic cloves minced well.
Instructions
Add your soy sauce or tamari with your broth and whisk. Add in you arrowroot or gelatin to thicken.
Next add in honey, sesame seed oil and rice vinegar. Peel and shop your ginger if using fresh ginger and then peel and chop your garlic. Add to the sauce mix. Whisk well until combined. You can adjust the recipe depending on how many people you are feeding but this should be good for two people eating generous servings of stirfry.
How to make this day better to get rid of the Added Sugar;
-Use plain instant oats and plain yogurt and flavour with berries, cinnamon, and sweeten yourself with honey, maple syrup, stevia or xylitol
-You can still go to the coffee shop! Just buy plain coffee and add your own sugar, or start drinking sugar free coffee and tea.
-Make your own salad dressing or buy a sugar free variety and keep it at work.
-Flavour chicken with salsa, guacamole, hot sauce or mustard.
-Make your own stir fry sauce with minimal ingredients.
-Just drink water! Or make your own iced tea.
Catch the segment HERE
Hot Cocoa, warming us up!
Hemp Heart Hot Chocolate
For any upcoming snow days: After a fun few hours sledding and fort building this warm drink is the perfect choice and you don’t have to feel too bad about kids having it. OR You!! 🙂
Ingredients:
3 cups of coconut milk
2 tbsp of raw cacao powder
2 tbsp maple syrup
4 tbsp of hemp hearts
2 tbsp of coconut oil
Splash of vanilla extract
Directions
In a pot warm coconut milk to desired temp (saving 1/3 cup to blend with hemp hearts)
When milk is warm add cacao powder, coconut oil, vanilla and maple syrup. Mix with whisk until well blended and frothy.
Take the hemp hearts and 1/3 cup of milk and mix in a blender to smooth out hemp hearts. Add to the warmed mixture.
Distribute into cups and top with coconut whip cream (optional)
A yummy, protein packed treat on this snowy winter day!!
Food Trends on CTV Morning Live!
Find out what is in and what is out for 2017 on CTV this AM. Catch the Segment here! Add these items to your grocery list for 2017 and keep them in all year round. Eating well is a habit so try making one of these upgrades on your next cooking adventure.
1. Beet Greens instead of Kale. Try your Beet greens in smoothies and soups. You can use the tops of carrots or even radishes. Waste less and start using these as your daily greens sources.
2. Sea Veggies aka Seaweed make your own sushi with nori sheets or use seaweed in place of salt! You can try a variety at the Natural Food Pantry such as dulse, nori and wakame! They even sell the SeaSnax brand which is a great brand to try when you are new to seaweed.
3. Turmeric is anti-inflammatory and rich in curcumin the active part of the root with proven antioxidant properties. Add to all your dishes like curries and stews for a rich colour in powder form, or drink in teas. WE love the Turmeric Avenue from Urban Juice Press.
4. Veggie Chips: Try roasting or dehydrating plantains, parsnips, beets and sweet potatoes.
Try out this sweet recipe below:
Sweet Plantain Chips
Ingredients
1 tbsp cocoa butter, melted
1 medium to large green plantain
1/2 tsp organic ground vanilla (optional)
1 tsp cinnamon
Directions:
a. Using a mandolin or taking your time with a knife slice the plantain into medallions. And place in a medium bowl.
b. Add cocoa butter, vanilla and cinnamon to plantains and mix until completely coated.
c. Using a dehydrator place plantain medallions in a single layer pan and set to 170F. Let the dehydrator do the rest. It will take 3-5 hours, if you like them chewier you will want to check them at the 3 hour mark and maybe take them out earlier, if you like em crispier leave them longer.
d. They will keep well in an airtight container in the fridge or in a cool place for a week or so if they last that long.
Veggie Chips
Ingredients
3 Parsnips and/or Beets/ Sweet Potatoes
Avocado Oil
Sea Salt
Pepper
Directions:
Slice beets, sweet potatoes and parsnips thinly or use a mandolin. Line a baking sheet with parchment paper. Toss your veggies in avocado oil, sea salt and pepper. Add your desired veggies onto the pan and bake at 435 F turning often as they can overcook when sliced thinly. This varies but some cook faster than others so check every 10 minutes. Thicker cuts will take about 40 minutes. Store in an airtight container in the fridge! These are best served right out of the oven for the crispiness!
If you have a dehydrator place in a single layer pan and dehydrate for at least 3 hours.
5. Fats:
Coconut milk, coconut oil, olives, avocados and grass-fed butter just to name a few to start. Use these all for a wonderful rounded meal. Try coconut oil in teas and coffees, olives in a salad and avocados in a smoothie.
