Find Your Inner Buddha...... mindful eating

Find your inner Buddha ! But really..... why would we want to surrender to this !? I taught a class last PM on Leaky Gut - and I gotta say the class started off in the wrong direction — with technology issues , no Access to power point , just me - 25 students and a good ol chalkboard !! ‍The cool thing was I just surrendered to the class and what I was actually there to teach about ➡️➡️turned out we were meant to talk about a lot more then just #leakygut  ——-the conversation became about  finding your WHY behind Food choices - finding your WHY behind #weightloss —Finding your WHY behind#healing or reversing #disease #addiction etc   When your WHY is clear and important enough ppl will start making changes — lasting changes — HINT ➡️your why is not “ losing weight for vacation “ YOU have to go DEEPER then that - it’s totally OK for there to be physical wants for every person looking to change eating , lifestyle and body - but TRUE choices and behaviours will @change and be consistent when the DRIVING FORCE a behind it is clear , important.  Some will be diagnosed with cancer , heart disease , depression before deciding to make a change. Blog up about finding your inner Buddha and releasing the need to control everything - in my world this is seen as weight - healing - food etc. 

 

 

TIPS to FIND your INNER BUDDHA - for lasting transformation and healing

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1. Make some time for yourself -

what do you do for self love, bath , meditation, coffee with a friend etc. This is very important to " fill your cup " That way you can fill others around you.

2. Breathe

Everything works better in life when we breathe. From a physical sense our cells get the oxygen they need to work better, our heart rate becomes regular, our digestion improves and our cortisol and stress hormones balance. We remind ourselves of the abundance around us, oxygen is given in an moment of our breathe. Life breathes life- 

3. Present to the moment- Surrender

In any given situation- if you feel like your losing " control ", remember we actually dont HAVE control over anything, or anyone. Our only job is to stay present and choose how we want to react in any given situation. I often fall into the thought/belief of " EVERYTHING HAPPENS FOR ME, EVERYTHING IS HAPPENING FOR MY HIGHEST GOOD " , this allows us to surrender and receive the next direction or step from our higher consciousness.

4. EATING mindfully

Slow down ,  smell your food, taste your food, when you are fuelling your body , do ONLY THIS ! NO instagram and eating:))), Take the time to nourish yourself , and redevelop your relationship to food. When we take the time to fully be with our food, bless our food, set intentions with our food , we will have a very different relationship to our food- ie make better food choices, stick to our goals

 

5. Set intentions

this one is a funny one, bc although we set intentions for our day, our meal, our classes, our health, we also need to fully detach from the end result. Knowing again that " EVERYTHING HAPPENS FOR ME, EVERYTHING IS HAPPENING FOR MY HIGHEST GOOD ." 

Heres an example of setting an intention:you can make it your intention to feel loved today, by yourself and those around you;—today you will feed off that love. Maybe you want to feel healthy, so seek to feed your body and mind with good food and elevated energy. 

6. Get reconnected to your TRUE SELF- here is where the WHY will be revealed

Get quiet, get clear and ask yourself : in my perfect body - what do i feel like, move like, look like, sleep like, talk like, dream like, eat like, THINK like???? And get to writing--- allow this ideal image of your true HEALTHY self to come through- read that every day - every night before bed. 

Find your inner Buddha- for true transformation

 

 

- Brittany Lynn 

SWEET and SALTY

Sweet Salty Roasted Pumpkin Seeds

These sweet salty roasted pumpkin seeds are the perfect snack to make after carving pumpkins. Help curb the cravings for your HALLOWEEN yummies!

 It's the perfect balance of sweet, salty and cinnamon flavour.

SWEET AND SALTY SEEDS- Happy Halloween - Brittany Lynn

SWEET AND SALTY SEEDS- Happy Halloween - Brittany Lynn

 

 

 

cook time: 20 minutes 

total time: 25 minutes

 

 

  • INGREDIENTS
  • 1 1/2 cup rinsed and cleaned whole pumpkin seeds
  • 1 tablespoon olive oil
  • 1/4 cup Monkfruit/cinnamon combo
  • 2 teaspoon Sea salt (add more if you choose too)

 

DIRECTIONS:

Preheat oven to 400 degrees.

Line a half sheet pan with parchment paper.

Add pumpkin seeds, drizzle with olive oil and sprinkle with monkfruit/cinnamon and Sea salt.

Add seeds to oven and after ten minutes stir the nuts. Let the seeds cook for 7-8 minutes longer. Making sure to not let the minkfruit burn.

Pull the seeds out of the oven, sprinkle with a pinch more of kosher salt and let cool for 10 minutes.

Organic vs. Conventional Meat, What's the Deal?

Hormone free, antibiotic free, free range, grass fed, organic. We see these labels a lot and often times if we don't understand what they mean it can seem pointless to spend the extra money.

I was on a little vacation recently at Millcroft Spa in Caledon when I found a farm shop that sells grass-fed, antibiotic free, and hormone free meats! Of course I had to stop in and see what they had.

First I want to talk about why it was so important to me to choose high quality meats even early on in my health journey, and after my training as a holistic nutritionist, why I see it as a key part in many women's healing.

Many of us struggle with food intolerances, hormonal imbalances, and other gut issues that we find are helped by a gluten free, or entirely grain free, and dairy free diet. Many women find they heal much better on a diet consisting of lean meats, fruit and vegetables. When we are trying to heal, or prevent disease we have to be aware that we are eating what the animals we are consuming eat. If these animals are raised conventionally (not labelled hormone/antibiotic free, organic or grass fed) they are given hormones and antibiotics to grow faster and gain weight, as well as prevent sickness from being raised in a very poor environment. 

These excess hormones and antibiotics are then an extra burden on our system, especially our liver, that is left to process them. Antibiotics also disrupt our gut health causing many other issues that we are likely trying to fix or prevent.

Organic farming provides much better living conditions for the animals. A lot of conventional farming advertises "grain fed or corn fed" and to those who are uneducated about farming and animals, this can seem like a good thing. However, cows eat grass, not grains or corn. Most of the corn being used for feed is genetically modified, foreign to our system and an extra burden once again, for our bodies to try and process and eliminate.

The difference between grass fed meat and grain fed cows is drastic when we look at nutrient content of the meat. Grass fed beef contains anywhere from 2-5x more omega 3 (an essential fatty acid needed for hormonal balance and brain health). Grass fed beef also contains considerably more antioxidants, vitamins, and minerals.

Overall it can definitely be an increased cost switching over from buying conventional meat however there are many ways to make it cheaper. When I was first changing over my diet and struggling with affording all the changes and supplements I would go to the grocery store and check dates on the meat then go back a day or two before it was "best before" to get it at a discounted price. Costco also sells organic chicken now for a reasonable price. The farmers market always has great prices because you're avoiding the middle man and buying directly from the farmer. Its easy to find farms and markets in your area! The new place I found is called Heatherlea Farm Shoppe in Caledon and I highly recommend it. I love being able to get any questions answered while supporting local farmers. You can also buy meat in bulk from farmers at a significant discount. During the winter we have purchased an eighth of a grass fed cow which lasted us all winter (Canadian winter so like 8-9 months ;) ) and cost under $300. It is well worth the investment in your health even if you can only afford to buy organic or grass fed on occasion. You will taste the difference and feel good that you are supporting your body's health.

It's Never About the Weight

"I just need to lose 10 pounds then I'll..." Be happy? Date? Go after the career I want? 

We put such an emphasis on our weight, it's really all the media talks about. Whether it's a celebrity who has gained weight, or lost weight, or a new article of secrets to lose weight fast, we're constantly surrounded by the notion that we should obsess over it. Here's the thing though, weight is just a number and it can also be a symptom of an underlying issue.

Due to my own health issues, I have been every weight under the sun it seems, in the last 4 years. I'm generally a small person (5'3) generally around 110 pounds is where my body feels good. However, due to some health issues impacting my digestion, liver, and hormones, I went down to a tiny 96 pounds and one year later was up to around 150. I can tell you it is never about the weight and always about how you feel.

At 96 pounds I had a lot of digestive issues and felt awful most days, and at 150 pounds I also felt awful and not like myself because of hormonal imbalances. Every weight in between my health was also struggling a whole lot. I have spent the last 4 years getting to the root cause of my health issues, an overburdened liver and gallbladder. Since addressing the root cause, not only have I lost weight (something that NATURALLY happens when we genuinely listen to our bodies and support them rather than excessively working out or cutting calories) but most importantly I FEEL so much better than I have in years.

We let our weight stop us from really living, but as Tony Robbins says we create small problems so that we don't have to focus on our bigger problems. Sometimes it can just be an excuse to avoid addressing underlying fears and beliefs.

When we believe we are worthy of the lives we wish to live, we allow ourselves to start living them. You are worthy of going after your dream job, of putting yourself out there to date again, or of spending the money to treat your body how it deserves to be treated. These are still things I struggle with today, however, over the last 4 years I have gotten to know myself so much more and moved past many blocks that I previously held. 

I used to get so mad at my body for not losing weight, not working properly, etc. After I dove in and actually started learning about the human body and my health, I have so much more compassion for myself and my body. I actually wonder how it didn't give out sooner! I promise you if you knew how much your body was doing every single second you would only be amazed with it and do everything to support it. I had a yoga teacher year's ago say "your body is giving you everything it has today, even if that doesn't feel like a lot, it's doing the best it can" and this has stuck with me. Instead of beating our bodies up, we need to befriend it and take care of it! After all, it's the only place we have to live.

Top 5 Benefits and Uses of Lavender

 

Anxious? Sleepless? Bug bites? Wondering what all these things have in common? They all can be supported by lavender! Plants are amazing and do so much more than just smell nice. Lavender has over 200 different chemical constituents, meaning it can help with so many things!

This past weekend I went to visit a Lavender Farm, and yes it was as cute and relaxing as it sounds! Lavender is a daily staple in my house for so many reasons. I wanted to discuss my top 5 uses for this amazing oil:

1. Anxiety: most of us think about lavender being relaxing, so of course it is great for calming the mind and body when anxious feelings and thoughts surface. Personally this is my go to (along with another blend of doTERRA oils called Balance) that I carry with me in my bag for when I feel overwhelmed. I simply roll it on my neck and wrists to let the zen take over.

2. Sleep: of course with relaxation comes better sleep! When hormones are imbalanced (like when adrenals are taxed) sleep can suffer, even though our bodies are exhausted, our minds are still wired. Lavender is an oil that can help promote a more restful nights sleep by calming the mind and body. I diffuse it every night beside my bed and have noticed a huge improvement in my sleep.

3. Bug bites: summer, oh how I love summer. However, the mosquito bites that come with summer nights outside can be so irritating! A drop of lavender in some coconut oil on the bug bite instantly soothes the irritated area.

4. Acne scars: as someone who has struggled with acne due to a burdened liver, hormonal imbalances, etc. I have a lot of red scars on my cheeks from cystic acne. This DIY beauty hack actually came to me by accident one night when I used the lavender instead of frankinsence and then woke up with visibly less scarring! Now it's my nightly routine to fade redness, and even the tone of my skin.

5. Sunburn: again, with summer comes some unwanted things like sunburns. Lavender is so soothing to the skin, a couple of drops applied with peppermint essential oil and coconut oil make an amazing after sun lotion to cool and sooth burnt skin. I have unfortunately mastered this one this summer, it's a life saver!

*the 6th bonus use, because there are just too many, is as an air freshener. I use this super simple DIY in the bathroom to avoid hormone disrupting air fresheners and keep it smelling great!

Overall the uses are endless and these are just a few of my favourites. It's important to use high quality essential oils because unfortunately they aren't regulated so even those labelled "100% pure" may not be, and many contain synthetics, or are diluted with olive oil to make them cheaper. I did a lot of research and now choose doTERRA because of their sourcing, potency, and third party, small batch testing that ensures the highest standards. 

Let me know if you fall in love with lavender too!

xo

 

Grain Free, Dairy Free, Ice Cream Sandwiches

Summer is my favourite season, farmers markets, fresh fruit and veg, and these babies! Grain-free, dairy-free, ice cream sandwiches! Such a delicious and nutritious way to beat the heat. These sandwiches are high in fibre from the coconut flour cookies, and healthy fats because shhh... the centre is filled with avocado!

Cookie Ingredients: Makes 24 smaller cookies (or 12 sandwiches)

  • 2/3 cup coconut flour
  • 1/3 cup arrowroot flour
  • 1/3 cup coconut oil, melted
  • 1/2 cup coconut sugar
  • 2 teaspoons vanilla extract
  • 1/2 teaspoon sea salt
  • 2 whole eggs
  • 2/3 cup organic dark chocolate chips

Place all ingredients except chocolate chips in food processor (or medium sized bowl) and mix until well combined. Every brand of coconut flour is slightly different so feel free to adjust amount of flour/oil as necessary. It's important to let the batter sit for 5 minutes, as the coconut flour will absorb the moisture and thicken up! Once ingredients are combined, mix in chocolate chips.

Using a spoon, scoop out batter and roll into a ball, flatten to the size you'd like (coconut flour doesn't tend to expand much during baking). Bake at 350 for 10 minutes or until slightly brown. Set aside to cool.

Avocado Pudding "Ice Cream" Filling

The filling for these is really simple as well. On it’s own, it makes a great pudding, and frozen in the middle of two chocolate chip cookies is even better :)

Ingredients (makes enough for 12 sandwiches):

  • 2 ripe avocadoes
  • 1/3 cup raw organic cocao powder
  • 1/4 cup organic maple syrup (more or less depending on your taste)
  • 1 tsp organic vanilla extract
  • pinch of Himalayan sea salt optional

Add all ingredients into food processor and mix until combined.

Once the cookies have cooled, spoon the filling onto one cookie, top with second cookie. Once you have used up all the cookies, place in the freezer!

The sandwiches taste best when they are slightly thawed, so I recommend taking them out 10 minutes before serving.

Yum! You're ready for summer!

 

STARBUCKS OAT BARS - IMITATION

Oat Bars " Starbucks imitation " - WHOLE FOODS

 

Ingredients

4 cups gluten free oatmeal

1/2 cup coconut oil/butter ghee combo St Francis Herb Farm

1/3 cup MONKfruit

1/4 cup Honey

1/2 tsp sea salt

1 tsp vanilla extract

1/4 cup distilled water

pinch of almond extract

 

Instructions:

Put 2 cups of the oats in your processor and pulse until fine. It only takes me about a 4-second    Mix the ground oats with the remaining 2 cups of oats in a medium sized bowl. Add salt and Set aside.

Heat the remainder of the ingredients in a saucepan, until it comes to a boil. Boil for 2- 3 minutes-

NOTE** not the vanilla and almond extract

Remove from heat- and add the vanilla and almond extract- *****

Mix dry and wet ingredients together, press into a BROWNIE PAN, or GLASS PAN, 

Refrigerate for ½ hour to firm up, then cut into preferred size squares and DEVOUR !!!

 

Breakfast COOKIES----- Protein,Sugar free, High Fibre cookies you can feel guilt free about...

Sometimes we can stuck thinking BREAKFAST needs to be " breakfast like foods" , you know what im talking about right?... bagels, muffins, french toast , summed up'd, HIGH CARBO sugar laded items. This is definitely not something we want first thing in the AM, especially for women who are struggling with hormonal balance. We want PROTEIN, FAT to be our dominant macros, to start us off on the right track with hormones and blood sugar;) 

Check out these amazing ON THE GO breakfast cookies, they are good for you and the hubby of a very busy household, just grab and GO, and feel confident that you're helping yourself be set up for success!!!!

BREAKFAST COOKIE

Ingredients

2 cups of GLUTEN FREE oats " only oats is a good brand"

1/2 cup Almond Flour

1/2 cup of sliced almonds

1/4 cup sunflower seeds- unsalted

3 tbsp chia seeds

3 tablespoons flax seeds WHOLE

1/4 cup pumpkin seeds

1 full mashed banana

1/4 cup melted coconut oil

1/4 cup almond butter or cashew butter

1/8 cup MONK FRUIT- grains ( looks like sugar has no GI index)

1/2 tsp baking soda

1/2 tsp baking powder

1/2 teaspoon of real sea salt 

1/2 tsp vanilla bean powder

1 tsp cinnamon

Directions: 

Preheat oven to 350 

Mix all dry ingredients together in a separate bowl 

Wet ingredients in a separate bowl 

Mix CHIA seeds in 1 2 tbsp of water and let sit for 10 min ( this will act as a bind- egg like )

Add in chia egg

Combine all ingredients well, and scoop onto greased baking sheet

Use a spoon to measure out size of cookie

BAKE for 12-14 minutes, watch for the edges to get golden brown 

 

EXTRAS

- You can toss in some dried fruit- but pls keep in mind this changes the macro count as dried fruit is high in carbohydrate. 

- toss in some cacoa nibs for some magnesium and iron content

-toss in some of your favourite protein powder for an extra boost- just make sure its heat resistant