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Issue 10 May/June 2016
In This Edition
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Amber Approved Recipes Banana Bread 2.0
5 Tips to Stay Healthy While Travelling 5 ways you can stay fit while travelling On the go? Dr. Heather D. Pritchard 6 Quick money tips - Paula Onysko
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On-The-Go Recipes with Wheatfree Mom
Let’s talk about ‘On the go’ skin care what’s in my bag? Gluten Free CAlgary Amber Approved Stampede Breakfast 2016 Spice Sanctuary cumin for stress relief
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market 17 - on the go grocery picks Wanda Baker Roasted Poblano Turkey Chili
Cover Shot: Jennifer Brazil Graphic Design: Fierce Web Designs Stock Photos from ShutterStock
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From the Editor
WELCOME TO AMBER APPROVED Welcome to the on-the-go edition of the magazine. Everyone is always busy with personal and work based activities and I wanted to provide an edition that supports busy lifestyles and on-the-go while keeping our health, eating and body in mind. Enjoy all the great knowledge from our contributors! Copyright Š 2016 Amber Approved Amber Approved Magazine is a bimonthly digital publication with limited print copies available in designated markets. Amber Approved Magazine welcomes all contributions. Amber Approved Magazine assumes no resonsibility for content or advertisement. No representation is made as to the accuract hereof and is produced subject to errors and omissions. Tenth Edition -
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When you are traveling the last thing you want is to get sick. There is no doubt that traveling itself can be a stress on the body whether it is being susceptible to infections on the plane or in a new environment, adapting to different time zones and new schedules, acclimatizing to different altitudes or trying to metabolize unusual foods.
There are a few tactics to stay healthy and strong, even through the stress of travel. Here are five tips to stay healthy while travelling: Take probiotics. It is important to keep your immune system strong. About 80% of your immune system is housed in your digestive tract, therefore if you support your digestive tract, you will also be boosting your immune system. The best way to support your digestive tract is to take probiotics. Probiotics are healthy bacteria and lay a healthy foundation for proper digestion and a strong immune system. The best form is from a human, vegetable or soil source; not a cow dairy source; in a capsule form that is room temperature stable and does not need to be refrigerated.
Take Digestive Enzymes with every meal. Digestive enzymes help to breakdown the foods that you eat. They promote effective breakdown of all foods that are consumed and make sure that the foods you are eating do not get stuck in your digestive tract and cause you digestive disturbances, including gas, bloating, indigestion, constipation or diarrhea. Taking digestive enzymes with every meal can give your body the extra support to ensure that you properly metabolize even the most unusual, unfamiliar foods.
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Have Grapefruit Seed Extract on hand, just in case Grapefruit seed extract is a powerful, natural, broad-spectrum anti-microbial, that acts against a number of pathogenic organisms including bacteria, viruses, parasites and fungi. If you happen to show any signs of an infection from the common cold to traveler’s diarrhea you can start taking Grapefruit seed extract to quickly and effectively get rid of that infection.
Intravenous (IV) vitamin therapy before travelling. It would be ideal to get IV vitamin therapy before travelling. Vitamin IVs help to give individuals the boost they need to enable them to more easily adapt to changes and function at their best. The vitamin IVs allow vitamins and minerals to be absorbed rapidly into the blood stream, boosting the adrenal gland function, and supporting the immune system.
Get grounded in your new environment. In order to adapt quickly to a new environment and especially a change in time zones, you can walk barefoot on the ground of your new location. Your feet need to come in contact with the earth, therefore you need to walk on the grass, soil or sand to reap the benefits of grounding. Grounding or earthing are old practices. The earth is naturally rich in electrons. When you are in contact with the ground the earth’s electrons are conducted into your body bringing it to the same electrical potential as the earth. This is a great way to balance your circadian rhythms, your internal 24-hour biological process, with your new destination and greatly reduce any signs and symptoms of jet lag. No one wants to be down and out when they are traveling. It is better to be prepared and take some preventative precautions to help you on your way. These simple tactics will help to keep you healthy and truly have that adventure of a lifetime.
Dr. Melina Roberts (@drmelinaroberts) is a Naturopathic Doctor, Author of Building a Healthy Child and Clinic Director of Advanced Naturopathic Medical Centre in Calgary. She is a leading authority in the field of naturopathic medicine specializing in European Biological Medicine effectively treating digestive issues, hormonal balancing, autoimmune disease and cancer.
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As someone surrounded by physical activity everyday, nothing terrifies me more than going on vacation and not having a fitness facility in the hotel. Even worse is when there is a gym consisting of a broken elliptical, a dusty Bowflex and pink 3-lb dumbbells. Sometimes I still wake up in cold sweats just thinking about those poor pieces of metal covered in that glossy bright pink soft vinyl. Being able to get somewhat of a decent workout while on vacation or travelling for work is something that most people would like to do. But when very few hotels have an adequate place to do this, and their precious time is also devoted to actually enjoying themselves (or not enjoying themselves if you are the poor bugger travelling for work), the likelihood of them completing a workout is, well, as likely as someone actually getting a quality workout from those pink dumbbells…NOT VERY.
The following are 5 ways you can stay fit and flexible while travelling from destination to destination. This way you can feel great, stay in shape, and enjoy your much deserved vacation (or much needed break from work…poor bugger).
Stretches
Sitting for prolonged periods of times can wreak havoc on the body, particularly your hip flexors and low back. Use these stretches after long periods of sitting or once you get to your hotel room, and especially after your workouts.
1. Lying Cross over (Figure 1)
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This is a fantastic stretch to loosen up those tight glutes, hips and low back. Particularly good after a long day of standing or walking when your back becomes grumpy. While lying on your back, gently pull your knee across your body, but ensure you aren’t twisting the spine too much. Extend the opposite hand above your head to increase this stretch. Perform twice per side for a minimum of 1 minute, but feel free to extend that time if you are getting a good stretch.
2. Hip Flexor Stretch (Figure 2) On one delayed flight home from Mexico, my hip flexors became so tight that my girlfriend mistook me for Quasimodo the entire next week. Prevent this humiliation with a simple hip flexor stretch. Get into a lunge position with your back knee resting on the ground. Make sure your front foot is underneath your knee as to not put too much stress on the front of the knee. Gently tuck your hips underneath you (get rid of the arch in your back), this will put your hip flexor FIGURE 2 into more of a stretch. Then push your hips forward until you feel a stretch in the front of the thigh you are kneeling on. Raise the arm on the same side being stretched overhead to increase this stretch. Perform twice per side for a minimum of 1 minute, but feel free to extend that time if you are getting a good stretch.
3. ‘Titanic’ Chest Stretch (Figure 3) Most people tend to have very rounded upper backs when seated, this can cause chest tightness and shoulder discomfort. One of the best stretches I have found to stretch the front of the shoulder and chest is the titanic chest stretch…I’ll let you figure out why its called that. All you need is the corner of the wall.
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You can play around with arm position but start by facing the corner with your arms 45 degrees from your body and palms flat against the wall.
Lean your chest in until you feel a stretch either in the forearm, bicep, chest or shoulder. To increase this stretch either crawl your fingers down the wall or pull your shoulder blades together and down. Depending on where you are tight, you may feel a stretch sensation anywhere in the arm or chest/ shoulder area. Perform twice for a minimum of 1 minute, but feel free to extend that time if you are getting a good stretch…I sense a theme. CONT.....
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Strength / Conditioning
In terms of training, you don’t need to get fancy or need much equipment while on the road. I like to stick to the basics; pushup variations, the basic crunch (just shoulder blades off the ground) and a body weight squat (or a squat jump if you are feeling crazy). You can substitute these with pretty much any body weight exercise to keep it fresh and entertaining.
1. Ladders The easiest way to get a training session in is ladders. So if we pick our three basic exercises (pushups, crunches, body weight squats) start the ladder with 10 reps of pushups, 10 reps of crunches, 10 reps of squats, then immediately start with 9 reps of pushups, so on and so forth. This will results in 55 reps of each exercises by the time you finish with 1 rep of each. Quick, easy, effective. If you are outside when doing this, pick two objects to run in between before you switch to the next lowest number (ie. two trees 30 meters apart). This way you get an extra cardio boost while enjoying the scenery. If you are really bold start the ladder at 15 reps (120 reps per exercise) or start at 1, go up to 10, then work your way back down.
2. Circuit If you want something a bit different and a bit more intense do timed circuits. The timing can get creative, and you can pick between 6-10 stations. My favourite set up when time and space are limited is 6 stations consisting of; speed squats, pushups, crunches, speed squats, crunches, pushups, for 10 seconds on / 10 seconds off x 2-4 rounds (3 minutes between sets). Doesn’t sound like much, but for that 10 seconds on, your are trying to move as fast as humanly possible while keeping good form. If that doesn’t leave you in a puddle of sweat…try harder. You can change the timing, so 10 on / 20 off, or 20 on / 10 off, or 30 on / 30 off etc, but just ensure you are moving at full speed. The exercises can change as well, if space permits add in 10 shuttles, or some jump variations like jump squats or jumping lunges. The possibilities are endless. Just pick a few exercises, do them fast, and repeat.
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ABOUT THE AUTHOR Nick is a Strength and Conditioning Coach at The Athlete Factory in Calgary, Alberta. Obsessive with human performance, he has begun his Professional Masters of Elite Performance in the hopes of changes the world of Sports Science. Besides coaching athletes and clients, Nick enjoys lifting heavy things and putting them back down again, anything coffee related or a nice glass of scotch. . .neat.
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“On the Go?” – Preventive Care - Dr. Heather D. Pritchard I treat patients all the time who are busy and “On-the-Go”. I ask that they participate fully in their own care by using some of the following self-care techniques. The following points will give YOU ways of caring for yourself on an ongoing basis where ever you may be. If you experience any unexpected discomfort when doing any of the following STOP and call to book a consult with Dr. Heather Pritchard at 587-353-4569.
1. Seated lower back stretches. While seated cross right leg over left, so right ankle resting on top of left knee (looks like a number 4). Keep lower back straight or slightly arched while leaning in the following 3 directions: a. Lean straight forward (30 seconds if able) b. Lean left at a 45 degree angle, again with straight lower back (30 seconds if able) c. Lean right at a 45 degree angle (Repeat with opposite leg position.)
2. Seated Neck and upper back stretch. While seated, reach down and grasp chair just beneath your right buttock. Lean away from the side you are holding on in the following directions: a. Lean with your left ear approximating your left shoulder. Let gravity do the work ONLY. (30 seconds if able) b. Lean head left and look down and away. (repeat on the other side)(30 seconds if able) (There is another part to this stretch but only when you are under my care.)
3. Feet are a very big deal and always need loosening for overall health and wellness. Feet are your primary shock absorbers. By keeping your feet loose you support your overall body’s ability to perform at its best. What you Need? 1.5 cm diameter wood dowel, approximately 20 cm long. What to DO? While seated, roll each foot on wooden dowel. Roll dowel back and forth along full bottom of foot from heel to ball of foot. In addition to the bottom of each foot you will also roll up on the sides reaching all ”meaty” parts. 10 |
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4. Rolling leg muscles. Using a rolling pin, yes a regular wooden rolling pin, roll your upper and lower legs, all surfaces. When you find areas of extra tightness roll a little more.
5. Foam Roller Use (I always encourage use of approximately a 1 metre smooth foam roller. The knobbed or wavy ones seem to only allow the muscle to escape the therapy being provided). 3 of my favourite roller uses: a. Roll each buttock individually on the roller, a few different angles due to the round nature of the muscles. b. Sit in front of roller, give yourself a hug and lean straight back against the roller. Lift hips slightly and roll your middle and upper back, back and forth in short movements to loosen the back muscles. c. Lastly, the “star position”. The roller will be positioned along your spine. Sit on one end of the roller then lean back so head is at the other end. Spread legs and lay arms out to the sides. Lying in this position helps open up the front of the body.
If you have any questions on the above “On-the-Go” Tips please do not hesitate to call Dr. Heather for clarification at 587-353-4569. Dr. Heather D. Pritchard Glow Health & Vitality 1128 - 10th Ave SW Calgary, AB T2R 0B6 email: drpritchard@go2glow.ca www.go2glow.ca
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When you’re busy and on the go, it’s easy to let important things slide – like healthy eating, exercise and sleep. But what about your money? Are you paying enough attention to it? Here are 6 quick money tips that become all the more important, so that you always have the cash you need and a savings account that’s smiling! SET SPENDING LIMITS: Whether it’s a trip, a weekend away, or a night out, set an amount in advance that you plan to spend and stick to it. The most under-utilized money management tool is a good ol’ budget, set in advance. While many people don’t love budgets, they are a sure way to stay on track, save more and build wealth.
ASK CLARIFYING QUESTIONS: If you are tempted to spend more than you allotted for something, ask yourself, “In 30 days, will I still feel awesome about this purchase? Is it adding value to my life and can I see a clear return?” These questions move you out of impulse buying. If you don’t have clear YES answers, then your answer is a NO, and walk away. Most of us don’t need more stuff. (We’ll just have to de-clutter it all later.)
KEEP CONSISTENT: Even when you’re busy, keep savings and any debt payments going. Always pay at least the minimum required debt amounts to protect your credit rating and make a dent in your outstanding balance. Remind yourself, “This payment is creating my financial freedom.”
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Wealth accumulation can happen in the smallest of decisions you make consistently. WATCH FOR FRAUD: Especially important when you’re on the go, regularly review all charges to your bank and credit card accounts. If you spot anything suspicious, report it right away. Unfortunately, fraud activity is on the rise. The more you are out and about swiping your cards, the more susceptible you are. So keep a close eye on your accounts so that you can catch anything quickly. KEEP A PULSE: Use online tools that you can access from anywhere to monitor your expenses. This allows you in real time to keep a pulse on where you’re spending your money. Quicken software is an example of a paid service. Mint.com is free. Both have budgeting functionality built in and are friendly to use (so really, there is no excuse!) STAY CONNECTED TO CASH: As convenient and easy as it is to “pay by plastic” with debit and credit cards, nothing keeps you more connected to your money than paying for things in cash. The famous saying, “cash is king” is still true today.
Your relationship with money is one of the longest-lasting and most powerful relationships you’ll ever have. (more powerful than with any partner, pet or your shoe fetish!)
So, even when you are on the go, don’t lose touch with your money, or its flow in your life. Treat your money with the respect you’d give a loved one. Acknowledge its power, value its contribution, protect it wherever necessary, and enjoy it immensely within the means you set for yourself. Then you’ll be sure to have it around for a long time.
Want help empowering your money situation? Money and Business Coach, Paula Onysko specializes in helping inspiring entrepreneurs make more money without burning out or selling their soul. Contact her at contact@paulaonysko.com for a complimentary 30-minute Money Breakthrough Session. Tenth Edition -
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This issue’s topic is “on the go” and I’ve been asked to provide some advice on how to maintain healthy skin when pressed for time. Well, in our house we exist in a perpetual state of “on the go.” With Lowen now being a perpetual motion machine at 5 years old (in a good way), a 3 month old baby (Simone Ryan), a day job and 2 growing companies (along with Lowen’s my wife Lindsay is also a partner in Within Interior Design)…yeah we’re pretty busy. Being a borderline metro/hipster kinda guy , I value versatility, meaning I appreciate having a go-to product that can pretty much do it all. Initially, I created Lowen’s Butter Balm for my daughter’s diaper rash and it works amazingly well for that. It also works well for cuticles, heels, hands, serves as a lip balm in a pinch. Delving into the more serious skincare issues, say your little one has eczema, throw some Butter Balm on there! That being said, sometimes it isn’t all that convenient to carry around a 90 gram jar of product around. It definitely doesn’t fit well into the front pocket of your jeans. So we’ve made a 15 gram “Super Salve” version that is conveniently sized for the savvy traveler.
While our Butter Balm takes care of your more intensive skin care needs, a little bit of (our) lotion goes a long way for your skin hydration needs on the go. I usually have a 55 gram tube of Rub it in Why Don’t Ya! within reach at all times. The tube format isn’t messy and carries easily. My wife says this is a must for the car; just don’t leave it on the dashboard unless you’re looking for an impromptu Amor All treatment!
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Finally, lip balm. I ALWAYS have many lip balms immediately available and my wife keeps one or more as a staple in her purse. I have to say there is nothing more distracting than chapped lips. Growing up in Saskatchewan, I always had a lip balm in my pocket. Sure, the kids made fun of me, but rarely did I have chapped lips. I can totally relate to the scene in Napoleon Dynamite when Napoleon calls Kip at home to bring some lip balm to school. I digress… We have an amazing natural lip balm formula with incredible flavors. I invite you to check them out. You will not be disappointed!
Chad is a registered pharmacist in Alberta with 15 plus years of experience in the industry. He created Lowen’s natural skincare in response to his daughter’s skin issues and a lack of effective products to treat them - Seeing the need at home, he developed Lowen’s line of natural products using novel, high quality, local ingredients.
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Add Wild Orchid Bistro to the top of your list of restaurants to visit when you head to Canmore. It’s most definitely worth the trip. Check them out at www.wildorchidbistro.com for the full menu and operating hours.
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I am one of those women with really big purses. There are a lot of us, trotting around town with our oversized bags, as we call them. Thankfully they’re in style. But we are carrying these suckers around not really for fashion reasons, but for utility. We are busy women, with a lot going on, and are “on the go” for most of our lives. We don’t live simple lives of waking up at home, heading (in our eco-friendly vehicles) to our offices where we spend the majority of our daylight hours, stationary at our neatly organized desks, only to head back home again for a quiet evening of homecooked food and a little Netflix. No way—that is not us. We are up early, before the sun usually, heading straight for some downtown locale to take the trendiest new overpriced fitness class (for which we need a stylish set of gym wear, which of course, we roll up and keep in our bag). Then we’re off straight from there to some remote location for some client meetings (and naturally, need a full, fabulous face of makeup to impress, which also fits in our bags). Then lunch, with friends or colleagues. Then an afternoon at a coffee shop, working away on our laptops (also, in our bags). Then an acupuncture appointment, perhaps, or a massage if we’re lucky.
“We are Busy Women, with a lot going on”
We also need to get our nails done while simultaneously running a conference call (so we had better have remembered to pack our headphones). If we’re lucky, we might pop home before dinner to freshen up, and lay our trusty oversized bag next to our beds in exchange for a clutch purse to accompany our fabulous evening attire. Does this day sound a little overwhelming to you? Well, it kind of is. But if you’re one of us—you thrive on this kind of go-go-go lifestyle. What you need to be successful on a day like this is fuel! Along with all the other crap listed above, we need to keep our bags stocked with healthy, nutritious (and of course, gluten-free) snacks. This is what keeps us going between the gym and the meetings. 18 |
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Here are some of my favourite on-the-go gluten-free snacks to pack in MY bag: NuGo bars (they’re coated in dark chocolate, so they really feel like a dessert) Baby Carrots and Spread Em Cashew Dip (Beet & Balsamic or Carrot & Ginger – both equally dip-alicious) Grape-flavoured Organice Raw Kamboocha Rumble Supershake (man, these babies are filling) Pistachios (I know almonds are healthier for you, and pistachios can be messy and exhausting with the whole shell situation, but they’re just yummier) Turkey pepperoni sticks (because sometimes a girl needs some protein)
As for non-food related stuff, I also keep the following on hand at all times (for those interested): My laptop (luckily I have the MacBook Air and strong shoulder so it’s manageable) My full makeup bag (I am often found doing my makeup enroute to somewhere—but no, not when I’m behind the wheel myself… I almost never drive). CONT.....
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A curling iron, A brush, Runners and/or flip flops An outfit of overpriced gym clothes that suck me in in all the right places, A sweater or jacket (who can work when they’re chilly?), My agenda book (that looks like it belongs to a 13-year old girl), Tylenol, Lipstick (add to any outfit for instant style), Lip chap (my trusty tin of Vaseline brand from Boots in London, England that I somehow never lose), Lip gloss (even though I never wear it) 2 pairs of earrings and a necklace (to jazz up outfits when required) 4 pairs of sunglasses (this is excessive, I know) 2 computer charging cables + 2 iPhone charging cables (I have charging cables everywhere somehow… who am I always stealing them from??) Headsets A lot of loose coin from foreign countries (which is not at all useful when I need Canadian coin for random things like yoga mat rentals) Loose receipts (that desperately need to be catalogued and filed so I’m not scrambling come tax time) A Saje roll-on headache stick thing A book I’m pretending to read (I will get through it—in about 6 months) My wallet of course (which won’t even close because it’s over-stuffed with loyalty cards I never use) My passport (always)
What is sometimes in my bag but really should be always packed: Business cards (I am so bad for forgetting these, so I often pretend it’s on purpose and suggest we connect on LinkedIn due to the fact that I’m so “social” also care about the environment)
So yeah, my bag is jam-packed, but so is my life. And I like it that way. Here’s to my ladies with the big bags! For a list of more glutenfree products we (the #GFcommunity) loves, head to www.gfyyc.com. 20 |
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ABOUT THE AUTHOR Tessa-May Marr GFYYC Tessa-May Marr has been living gluten-free for three years and is the founder of Gluten Free Calgary, an online resource centre for those living gluten-free in YYC and beyond. She is the CEO of Mad Media and also works as a flight attendant, and spends most of her free time traveling in and effort to see the world, or as much of it as possible.
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Proven to be high in Vitamin C and Iron and a great digestive aid, Cumin has also tested positive in recent studies to help reduce stress. The 2011 study concluded the
“scientific support for the anti-stress, antioxidant and memory enhancing activities of cumin extract and that its traditional use as a culinary spice in foods is beneficial and scientific in combating stress and related disorders.” You are constantly on the go, you have little time for yourself let alone any time to cook extravagant meals. So how can you use one simple spice to help reduce some of your stress and nurture you during the day? Ice cubes! Yes you read right – easy to make, easy to drink and take with you on the go and full of the one spice to help you de-stress - cumin!
1 mini cucumber (or 1/3 large cucumber), roughly sliced 4-5 fresh mint leaves 1 tsp Spice Sanctuary Cumin Seeds Blend all of the above ingredients in a high speed blender. Pour into an ice cube tray and freeze. When you’re about to leave the house, fill up your water bottle with filtered water and pop a couple of the ice cubes in it and off you go! And when you get home, take another couple of cubes and pop into a glass of sparkling water for a refreshing spritzer to have with your dinner! *try and use organic ingredients wherever possible. Stress can be induced by toxicity in our bodies too and the less we ingest the better. CONT..... Tenth Edition -
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If you’re after something more warming, simply steep 1tsp of cumin seeds in hot boiling water with a leaf or two of mint and drink as a tea. Or lightly toast the cumin seeds to release their volatile oil before adding to veggies before roasting them, your mashed potato or as a wonderful earthy garnish to soups.
ABOUT THE AUTHOR Trusha Patel, known as Canada’s Spice Queen™, is a former investment banking lawyer turned organic spice purveyor. As founder of the Spice Sanctuary, Canada’s most premium organic spice company, Trusha has quickly become one of Canada’s foremost spice experts and a respected resource in the culinary and healthy living markets, offering advice and recipes on how to integrate good flavour into your foods using the best quality spices, herbs and blends. Trusha is a regularly featured expert on CTV Morning Show and Global Morning and has been a guest on The Social. She shares her ongoing passion and deep-rooted knowledge through her blog ‘Living a Life of Spices’ and as a guest writer for blogs and magazines.
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My little organic grocery store, Market 17, only sells food without artificial preservatives, colours, and unhealthy ingredients. Our grocery team chooses things that we only would eat ourselves so it has to be delicious as well as nutritious. Here are five of my favourite “On The Go” products. They’re portable and delicious! If you don’t have time to wash and chop, or energy to bake and plate, I can recommend the following foods will step up and satisfy both your mouth and tummy!
Gaea Olive Snack, marinated in lemon and oregano. Are you a fan of savory, salty snacks? These fresh olives by Gaea are tasty, moist and with the right amount of crunch. But it’s the packaging that seals the deal for this pick. Open the small pouch, roll the pitted olives into your hand and zip shut using their sturdy re-seal. There’s no leaky brine or oil inside. Instead, you can safely carry these light pouches of olives in your bag or purse with no mess or breakable glass to wreck your day.
Mamma Chia Squeeze Vitality Snack Don’t overlook this pouch with its twist off cap by thinking it’s baby food. Vitality Snacks are for all ages and are delicious. Chia seeds are blended with organic pureed fruit and vegetables, so you get a jam-like liquid with chia’s gelatinous crunch. I love to grab Mamma Chias when travelling because you can squeeze them straight into your mouth when starving, or (if you have more restraint), squeeze and spread it on toast or crackers. And who doesn’t want more fibre when travelling? CONT..... Tenth Edition -
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Wild Friends Maple Sunflower Butter packet This is an easy vegetarian protein to lift you up when you’re low on energy. I love my Wild Friends nut butter squeezed right on to a tart apple slice: it’s a marriage of cool, moist and crisp fruit with creamy, warm and sweet nut butter. You’ll need to knead (hah!) the packet before you eat; Natural peanut butter’s oils will always separate so give it a short thumb massage prior to opening.
Blue Monkey Coconut Chips Coconut chips are one of Market 17’s best surprises. This healthy treat has the crunch of chips, they’re baked not fried, and they taste lightly sweet so they make a great dessert. I like the Blue Monkey brand in particular because it’s lower in sugar than it’s rivals. They use coconut nectar for their perfect amount of sweetness. Eating them straight from the bag won’t be hard, but also consider the perfection of coconut chips tossed on yogurt and fruit or for decorating cupcakes.
Navitas’ Naturals Power Snacks These are chewy little squares I can best compare to energy bars, but in easy-to-pop cubes. Navitas’ Power Snacks are organic and jam-packed with nutrition: superfoods, fibre and protein! The three flavours I’ve enjoyed ( Lemon Goldenberry, Citrus Chia or Cocoa Goji), all have a mild sweetness that comes from dates. Craving a cookie? Eat these. Need energy? Eat these. Avoiding refined sugar? Eat these. I love their versatility!
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Banana Bread 2.0
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Cook Time: 50 Min
Ingredients
Instructions
4 large very ripe bananas
Preheat oven to 350 degrees F
1/2 cup coconut sugar
Grease a 9x5 loaf pan with coconut oil
2 cups Bob red mills gluten-free one to one flour 1 tsp aluminum free baking soda 1 tsp aluminum free baking powder 1/2 cup Olive oil 2 organic eggs 2 tsp Almond Milk Pinch sea salt 1 tsp organic vanilla extract 1 tsp cinnamon
In one bowl combine flour, sugar, baking powder, baking soda, sea salt, cinnamon In a second bowl mash bananas and add eggs, almond milk, olive oil Mix the banana mixture with the dry and pour into pan Bake for 50-55 minutes or until it comes out clean with a knife. Let sit for 10-15 minutes to cool out of pan on a cooling rack and enjoy!
Notes Optional: My favourite is coconut oil with a pinch of sea salt to spread on it instead of butter for a dairy-free alternative.
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Ingredients
Instructions Preheat oven to 350 degrees F
4 large very ripe bananas 1/2 cup coconut sugar
Grease a 9x5 loaf pan with coconut oil
2 cups Bob red mills gluten-free one to
In one bowl combine flour, sugar, baking powder, baking soda, Protein Powder
one flour 1 tsp baking soda
In a second bowl mash bananas and add eggs, almond butter, olive oil
1 tsp baking powder 1/2 cup Olive oil
Mix the banana mixture with the dry and pour into pan
2 eggs 1 cup Rainforest Butter 3 scoops Vanilla Protein Poweder (Whey or Plant-Based)
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Bake for 55-65 minutes or until it comes out clean with a knife. Let sit for 10-15 minutes to cool out of pan on a cooling rack and enjoy!
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Protein Banana Bread
Cook Time: 55 Min
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1 large serving or 2 small ones
Apple Pie Smoothie Combine all ingredients in a high pow-
2 apples, peeled and cored
ered blender and process on high until it
1 ripe banana
is smooth.
1 cup coconut milk
Enjoy!
1/4 tsp nutmeg 1/2 tsp cinnamon 1/4 cup non-contaminated gluten free rolled oats
Tastes like an apple pie in a glass! Tenth Edition -
amber approved magazine | 37
Warm Quinoa Breakfast Serves 1 - This breakfast takes 5 minutes to prepare and can even be put in a small jar to go.
1/2 cup Quinoa Flakes 1/2 cup water 1/2 cup coconut milk 1 Tbsp chia seeds
1 Tbsp no-sugar jam Optional toppings of hemp seeds, sliced almonds, fresh berries Coconut milk
In a small saucepan add the water and coconut milk and heat on medium. Once hot add the quinoa and chia seeds. Stir and cook for about a minute. Pour warmed quinoa into a bowl. Turn off heat and cover pot. Swirl the no-sugar jam into the warm cereal. Let quinoa sit for 2 minutes. Top with hemp seeds, sliced almonds and more coconut milk.
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amber approved magazine -
Tenth Edition
Quick and Easy Tuna Salad Serves 1 - This salad can be layered in a canning jar also. Great one To-Go!
1 cup baby spinach or super green salad mixture
Dressing
1/2 cup sliced cucumbers
1/4 cup olive oil
1/2 cup leftover cold wild rice
1/2 tsp ground cumin
1/4 cup shredded carrots
2 tsp apple cider vinegar Juice from 1/2 lemon
1/4 cup pea shoots
1/2 Tbsp Dijon mustard
1/2 can tuna, drained
In a small jar place all dressing ingredients and cover with a lid. Shake until all is combined. In a small bowl add all salad ingredients. Pour about 2 Tbsp of dressing over salad. Toss and enjoy!
NOTE: Pour dressing into bottom of jar before adding other ingredients.
Tenth Edition -
amber approved magazine | 39