Breakfast is served.

After more than a year of planning, recipe creating and testing, writing, and design, Mind + Body and Breakfast is finally done. Well, at least the e-book is done.

I’m excited but also a bit nervous about putting Mind + Body and Breakfast out there. I joked with a friend that I was ready to “throw it to the wolves.” But it’s not just a matter of throwing it out there. I’ve put a lot of time and poured a lot of myself into it. And the latter is why I’m a bit nervous.

The project was meant to be more than just a compilation of healthy breakfast recipes I created. My intention was to take a negative portion of my life and channel it into something positive, something that would hopefully open up a conversation.

The part that I left out when talking about this project, my e-book, was that I was including short personal essays about overcoming an eating disorder and negative body image. At first this might seem like a random thing to add into a cookbook. That’s where my big idea comes into play.

In a nutshell, Mind + Body and Breakfast was conceived because when I started my journey to recovery and finding a healthy balance, I started in the kitchen. Learning how to cook and develop my own recipes from wholesome ingredients helped me shift my focus from counting calories to giving my body the nutrition it desperately needed.

Cooking and baking is my way of relaxing, and perhaps, sometimes procrastinating. Either way, my kitchen has become an important space for me. I love getting creative with new recipes and sharing the fruit of my labour with friends and family. Now I can share some of my favourite recipes beyond my group of friends and family. And I can share my story.

The hardest and most time consuming part of putting together Mind + Body and Breakfast was writing, editing, re-writing, and editing (again), what I refer to as “Food + Body Philosophy.” These four short essays touch on the topics of restriction, balance, guilt & intuition, and recovery. I know my experience is not unique, many women and men have dealt with negative body image and eating disorders. However, there is still so much silence around these topics.

I have just started to skim the surface. I’m not an expert – I can only speak from my own experience. It’s important to look at issues such as mental health and recognize that we can bring them to the forefront. Just look at the massive success of Bell Let’s Talk campaign at bringing mental health awareness to the masses.

This project will definitely not bring awareness and start a conversation about eating disorder awareness at the same capacity as #BellLetsTalk, but it’s my tiny step in that direction.

Fit Girl, Johanna Seier

I had the pleasure of sitting down with the bubbly girl-on-the-go, Johanna Seier. At 21, she’s already started her own personal training business, Aurea Fitness. We chatted over smoothies at Green Carrot about what inspired her to start her own business and her latest project– The Fit Girl Guide.

All photos courtesy of Pantel Photography

Johanna started Aurea Fitness after returning from a gap year trip to Australia.

“When I got back from Australia I had gained a lot of weight, I wasn’t feeling great about myself. It’s so silly that I spent time on this trip and there were times when I knew I wasn’t getting the most out of experiences because I was stressed about the way I felt about my body,” says Johanna.

She jokes about having an “a-ha” moment of realization, “I was on the plane and I was having a moment as I sat next to a mom and a screaming baby and I thought, ‘this is going to be different, I’m going to educate myself.”

And that’s exactly what she did. Like many other young females, Johanna had tried various fad diets. This time around, she decided to ditch the diet and focus on effective, healthy ways to get in shape.

Johanna has spent the last three years reading about different exercises and trying them out at home and at the gym. From there she started her business which offers personal one-on-one training, group training sessions, or group bootcamps.

“I want to help girls and women feel better about themselves and have balance in their lives, so that they can be proud and confident, but they’re not obsessed over things.”

Johanna believes that fitness, like most things in life, should be about balance. That’s why her workouts are designed to be intense, quick, and effective.

“I know during my bootcamps some people hate me in the moment, but they’re also fun. We blast some pretty hard rap music and work together as a community. Everyone supports eachother.”

Aurea Fitness has built a large community on social media. So when Johanna decided to start her current project, The Fit Girl Guide, she reached out to her followers on Instagram and Twitter to see if any females would be interested in trialling a ten-week fitness plan, completely free of charge.

“I didn’t know what the response would be and the messages were over-whelming, it was really exciting.”

She had originally wanted 4 girls to trial her fitness program and ended up having 6 because the response was so great.

Johanna has spent the last 8 months creating The Fit Girl Guide and all the exercises featured in the 10-week program she’s carefully curated from what has worked for her one-on-one and group fitness clients.

The Fit Girl Guide features dynamic exercises that are a combination of cardio, strength and plyometrics. All the workouts are around 30 minutes, so that they fit easily into your day.

“I believe in pushing yourself, I think that so many people want the results but don’t want to put in the effort. Unfortunately that’s not the way it works.”

The program is specifically designed for girls on-the-go. The workouts are short and intense. To do the program you’ll need very little equipment. And at around $50, The Fit Girl Guide packs a fitness punch at a great price point.

“I was broke from traveling but I wanted to get in shape. A lot of my friends were in the same predicament. We’re in our twenties, we don’t have a lot of money, or money to spend on a gym membership. We definitely don’t have money to see a personal trainer on a regular basis.”

Johanna notes that her personal training rates, bootcamps, and The Girl Guide are priced very competitively because she wants getting into shape to be accessible to a large demographic. She has meticulously designed The Fit Girl Guide so that even fitness newbies can easily complete the 10-week program. Each exercise has several photos to illustrate proper form. And minimal equipment is needed for the exercises– a mat, free weights, a weight bench, and a stability ball. All of these items are relatively inexpensive and Johanna says you can find them all at Canadian Tire.

The Fit Girl Guide also features smoothie recipes that are great on-the-go meals or post-workout snacks as well as a “healthy swap” section that has ways to health-ify certain foods.

“I’m not a nutritionist and I don’t claim to be… I don’t want to set up strict meal plans which can lead people to ‘cheating’ and I don’t really like that term… ‘what the hell are you cheating on?’”

She’s truly a girl after my own heart. I couldn’t agree more with Johanna’s health and fitness philosophy. There’s no cheating, there’s only eating. And there’s no cheating when you want to get in shape. You gotta put in the work!

I’m super excited to try our The Fit Girl Guide. The ebook will be available in late January through the Aurea Fitness website.

 

Juicing 101: Tips for Juice Newbies.

This week’s post is a bit of a continuation from last week. A part two, perhaps.

At what point should you stop shelling out $6, $8, or upwards of $10 for fresh- or cold-pressed juice and start making your own? It depends.

I thought that I would be saving massive amounts of money if I bought a juicer and started making my own juice. Reality is that juicing is costly whether you’re buying it or making it. I’ve heard several complaints about the price of the juices at Green Carrot Juice Company. Come on, it’s a business! Good produce ain’t cheap. I mean, you can go for all the deals all the time, but you’re probably compromising your health at some point. I can’t trust a $3 six-inch sub, Subway. No thanks.

Sometimes, the adage is true– you get what you pay for. Juicing is expensive, but the benefits out weigh the cost (of good produce and a juicer).

So, if you’re considering buying a juicer, I have a few tips for getting started.

Why Juice at Home?

It’s fresh. And it can be slightly cheaper in the long run. During the summer months, farmer’s markets are a great option to find an abundance of fresh, affordable produce. In winter, juicing at home is on the pricier side. Someone should start a green house and supply me fresh fruit and veggies. Thanks!

I like having a juicer purely for the convenience. Before Green Carrot, the options were pretty slim in Winnipeg.

Lastly, I like having the creative control over what goes into my juice. Juice and smoothie bars don’t generally offer customizable bevys in the Starbucks sense. I like making weird combinations. Just don’t try juicing an avocado or a banana; that’s not a thing. It will also destroy your juicer. Not that I’ve tried, but the Internet told me so.

Tips on Buying a Juicer:

I’ve mentioned this a multiple times: I’m frugal. I perused the Internet a lot before deciding on my current juicer. I’ve owned two juicers in the past four-ish years. A relatively cheap ($90) Kenmore juicer that lasted almost three years and my current Breville Juice Fountain Plus. I spent around $170 with taxes on the ‘ole Breville and I’ve been extremely happy with it. It usually retails for closer to $200 before tax, but I obviously waited for a sale. Shout out to Bay Days!

I’ve also used the world’s shittiest juicer and a friend’s $350+ juicer. However, I don’t remember the brand of these. The important thing is, that as a newb, I would strongly suggest that you don’t spend a billion dollars on a juicer. The difference between a $75 juicer to a $150ish juicer is way better than going from a $150 juicer to a $300+ juicer. Shoot for something at a mid-range price.

According to my research, and partially my experience, super pricey juicers create less foam and (maybe) slightly more juice. I don’t really get the point of having less foam. I like a good fruit and veggie latte!

The last (and most important) tip: look for a juicer with more than one speed. Any single-speed juicer is probably one of the rare $75 breed that can’t juice anything harder than a lemon. Steer clear. Or just buy a cheap citrus juicer.

Quick N’ Dirty Juicing Tips:

1) (Too much) citrus peel tastes gross juiced. Remove it. No need to peel apples, though, just wash ’em.

2) Go gingerly with the ginger. A 1-2″ piece is plenty for a single serving. Also, if you’re going to juice raw garlic, go easy on that, too. A clove will suffice.

3) When juicing leafy greens, or herbs, put them with a soft fruit (or veggie) to maximize your juice extraction. Think kale + oranges, or basil + berries.

4) Don’t force produce into your juicer, especially anything of a hard variety. Beets can kale your vibe, let me tell ya!
Pro tip 4.5: for hard fruit and veggies (apples, beets, carrots, etc) make sure you have your juicer set on “high” or power level two… we’ve already been through this, no using a one-speed juicer!!

5) Clean your juicer, or at least the filter, immediately after use. This may seem annoying, but trust me, dried on fruit and veggie pulp is way more annoying.

 

Get Juiced: whole-food juicing & extraction juicing.

We could all use more fruits and veggies in our lives. And this is why I started juicing three years ago.

The Winnipeg juice scene has exploded with the arrival of Green Carrot Juice Company in Osborne Village. Before this hip juice and healthy snack joint opened up there was a small handful of places to get fresh-pressed juice in the ‘Peg– Organic Planet, Fresh Cafe (now closed), and at smoothie chains such as Jugo Juice. But I usually went between Organic Planet and Fresh Cafe until I was given a juicer. Best gift ever.

A batch of Beet Zinger juice made by yours truly

 

Until Green Carrot there wasn’t a storefront business that sold primarily cold-pressed juice. Well, not at least in my time. Correct me if I’m wrong. And up until pretty recently, I didn’t realize there were two categories of juicing: whole-food and extraction.

I assumed there were only smoothies and (extraction) juice. I was wrong.

Extraction juicing is the type of juicing that I’m familiar with. It involves extracting only the liquids and nutrients from fruits and veggies with a juicer. With this method there is a significant amount of waste– all the fibre and pulp from the fruit and veggies. Apparently you can re-use the pulp to either add to smoothies or make into fruit leather. I haven’t tried either.

Whole-food juicing is what the name implies– using the whole fruit or vegetable and not creating any waste. This variation of traditional extraction juicing was introduced by the people behind the legendary Vitamix blender.

The main premise behind whole-food juicing, besides creating no waste, is that it’s healthier for you than juice made in a traditional juicer. It’s said to be healthier because it has more fibre. Fibre helps to both keep you full longer and balance out the natural sugars in the juice of fruits and vegetables. Another side benefit of whole-food juicing is you can save money, because you use fewer ingredients.

These all seem like great benefits. Whole-food juicing for the win… or not so much.

Fibre is great, but as someone who eats a primarily plant-based diet, I know that too much fibre isn’t a good thing. When I need some extra nutrients in my life, extraction juicing seems like the right option. You can easily digest the nutrients in the juice from an entire head of kale, but consuming a whole head of kale, blended or not blended, is another story.

One of the main reasons I started juicing was to be able to easily absorb nutrients. I have digestive issues, so consuming an abundance of raw fruits and veggies isn’t always an option for me. Like I mentioned, too much of a good thing (fibre) isn’t always so great.

Another claim from whole-food juicing supporters: The natural sugars from the juice of fruits and vegetables can make your blood-sugar levels crash. The fibre in whole-food juice helps to balance out these naturally occurring sugars. This might be relevant if you were consuming juice as a meal.

I don’t believe in juice detoxes or cleanses because your body is designed to detoxify itself. The only real way to get healthy is to eat better and exercise. If you’re interested in this topic, check out this article.

I don’t want to disqualify whole-food juicing. It has it’s benefits. It all depends on what you’re looking to get out of your juice. Either way you go, you’re taking a step in a healthy direction.

PS. I’m sure having a Vitamix would be magical, so much so that maybe a whole-food juice fairy will drop $600 into my palms. Until then, it’ll be smoothies and extraction juicing for this girl.

One Size Fits Most.

So I read this article on BuzzFeed earlier this week. And yes, I know BuzzFeed isn’t very journalistic, but that’s not the point. The point is that when did sizing get so whack? There is no such thing as “one size fits all,” or “one size fits most.” What this apparently all-inclusive size does is exclude. So do most size ranges at stores marketed to young women.

Let’s look at one example, Abercrombie & Fitch. I cringed as I typed that name. I can’t believe that I was one of those preteens that got sucked into the “cool and skinny people only” marketing bullshit that this company promotes.

Flashback to 2013 to when A & F’s CEO Mark Jeffries was called out for his stores not offering any sizes over a size 10. Jeffries and A & F made a half-ass attempt at apologizing for not being inclusive, but really what they implied what that the brand targets a certain demographic. However, the company did create plus sizes, presumably to appease tweens’ and teens’ moms.

Wait… what? Jeffries, since when is size 10 a plus size? So, basically the store (well, the online store only) provides an actual size range now. Not really, adding a size 12, and maybe a 14 to select (minimal) styles is not really solving the problem.

If you had a chance to read the article I posted above from BuzzFeed you’ll know that the American retail chain, Brandy Melville, primarily offers sizing that is “one size fits most.” And you’ll notice that as the lovely BuzzFeed infographics show, basically one size means anything under size 6.

I think that’s pretty gross and unacceptable, Brandy Melville.

Statistically speaking the average North American woman is around a size 12. The sizes that are offered at most chain retailers don’t match up with the size the average woman is.

I don’t want to focus too much on the specifics, the numbers, because sizes do vary among stores and brands. I try not to not get fixated with numbers personally, but it’s easier to say than actually follow through with. Our society is number obsessed. Weight and the size on a tag are somehow important determiners of a young women’s worth. And the “cool and skinny people only” marketing model needs to go away. Go away for good.

Oh, and maybe stores should sell sizes that are more relevant to the population they’re serving. Just a suggestion.

After gaining a healthy 30 pounds, I had such a hard time accepting the size(s) that fit my body. But the sizes I needed were at least available in-store. Who wants to buy their clothing exclusively online? I don’t want to. And I don’t think it should have to be that way. I mean, buying pants online seems like a total nightmare. I have a hard enough time finding a good-fitting pair of pants after trying on a dozen at a store.

Anyways, enough of my rant and back to the real point of this post. One size fits most is not a thing. Offering a minuscule size range ostracizes potential customers. Obviously some stores are still going to market to who they want to market to. And wishy-washy attempts to change the perception of a brand as inclusive to all body types should be reconsidered. And size 10 is not a plus size.

Let’s face it, the only pieces of clothing that should be one size are, as my coworker put it, “scarves, hair elastics, maybe bobby pins.”

Regardless of size, all bodies are good bodies. I don’t think we tell ourselves this often enough.

 

To Photoshop or to Not Photoshop: Kim Kardashian Breaks the Internet

Last month my friend and classmate, Kaylene, delivered a powerful speech about the over use of Photoshop in fashion magazines. She related it to her personal experience being convinced she should model when she was a teenager. Kaylene later learned how to use Photoshop to drastically alter images when she was in photography school. She believes firmly that there should be regulations on Photoshop usage.

It’s common knowledge that Photoshop is used heavily by the advertising industry, especially in fashion magazines. But how much is too much when it comes to re-touching and perhaps, re-configuring a model’s face and physique? I don’t have an answer for that.

I think it’s extremely interesting that some countries have taken action to try to stop the mis-representation of the female (and male) body in publications. In 2012, Israel enacted a two-part law that bans using underweight models and limits the alterations that can be made on Photoshop and other digital media editing software.

I don’t know exactly how this would be policed because, I mean, how do you determine if someone is too altered? What’s the line that has to be crossed? Do you need to supply the original, un-edited photo along with the edited photo to a regulatory body?

As I was in the process of writing this blog post, the following photo “broke the Internet.” I’m not going to get into all my issues with Kim’s photo shoot for Paper Magazine. If you want an interest read that goes beyond what I’ll be discussing, check out this article from USA TODAY. Similar articles like this one have actually been taken down from other sites…

Maybe I’m making an assumption here, but these images look mighty Photoshoped, granted most magazine cover models do. But this seems next level to me. Beyond the hypersexualization of the female body, this is (probably) not an accurate depiction of Kim’s body. I suppose I could be wrong, though.

Although 2014 has been declared “the year of the booty,” thanks to some bootylicious pop stars and celebs, promoting a specific body type is still perpetuating what is, or isn’t, a desirable body type. What happens when 2015 is declared the year of the flat butt?… or whichever idealized body (part) is en vogue. I’m not into it. And I’m really not into this photo shoot Kim did with Paper Magazine.

…

After my photography class last week, I saw first hand how easy it is with a few clicks to completely skew facial features. My first thought after learning a few Photoshop tools to “enhance” the head shots we took was, “I can have defined cheekbones!” Guilty as charged, Breanne.

Learning these simple tricks amplified my desire to have what I don’t have. It often seems like it’s that way, especially when I was a tween/teen. I used to despise my curly hair and take a clothing iron to it. Because poker-straight hair was much cuter. I’m glad that phase ended at the ripe age of 16.

I don’t think that the glossy (overly) Photoshopped ads in fashion magazines necessarily cause low self-esteem in their viewers. But they certainly are not helping promote body positivity. Similarly to the claim that video games cause gamers to become violent, I don’t think that over-Photoshopped models are the root cause of low self-esteem or poor body image. There are other factors that make young women susceptible to poor body image.

I’m not trying to under-estimate the negative effect that these images play on promoting idealized body types. They do play a role.

Do I think that there should be regulations on how Photoshop can, or can’t be used? It depends. I’m on the fence on this issue. In the case of the Kim Kardashian photos I posted above, I think Photoshop has been used to a ridiculous extent. And I won’t even get into the other messages these photos send.

I agree with using Photoshop to blur out pimples or reduce the dark circles under one’s eyes. But I’m not sure how far is too far. What I do believe is that Photoshop and image editing software, and even filters used on Instagram, create an idealized image of one’s self. Everyone wants to look–and feel–their best. And why not obscure that raging pimple on your forehead if you can?

I want to know what you think. Should there be regulations on how Photoshop and image-editing software can be used?

 

 

 

I don’t know what it does… but it’s healthy, right?

Does anyone else eat certain foods because they’ve heard they’re healthy? Please tell me I’m not the only one. I feel like I’m constantly being inundated with the latest super foods, cure-all foods. Off the top of my head I can think of a few…

Kale

Quinoa

Pomegranates

…And the list goes on. A few days ago as I was downing a shot of raw apple cider vinegar, I asked myself – why am I doing this? Because apple cider vinegar is really healthy for you, duh. I’d heard from various sources that the bacteria cultures in it are good for your digestive system. Thus, I’ve been taking cider shots ever since. I’ve gotten pretty good at them; I hardly even cringe after.

Just as a side note, I like to take my  shot of apple cider vinegar straight up, rather than mixing it with water. Mixing it with water definitely burns a lot less though.

I decided it was about time I research the actual health benefits and claims of apple cider vinegar. Allow me to share a few with you. I can’t promise that these are all legit claims proven by science. In fact, I’m not going to even provide you with the science behind these claims. I’ll just speak to my own experience. And like anything else, I suggest trying them out for yourself.

• Alleviates stomach troubles / Prevents indigestion
This is the main reason I got on the apple cider vinegar bandwagon. I have some stomach issues which seem to have calmed down lately, but it could also be cutting down on dairy that has helped as well…

• Soothes sore throats
Supposedly, it cures hiccups too. I can’t remember the last time I’ve had ’em, so someone else should test this out and keep me posted. As for soothing sore throats, it hasn’t helped me out in the past week. Still battling a sore throat.

• Makes dandruff disappear (topical application)
Mix a few tablespoons with about a cup of water and spritz on scalp. I’m not a huge fan of this idea, but my dry scalp might enjoy it.

• Boosts energy
I’ve scientifically proven this one. Well, I think. I’ll sometimes drink a teaspoon or two pre-workout. Just beware of taking it on an empty stomach… it’ll feel pretty weird if you’re not used to it.

• Helps cut down night time leg cramps
This is an actual problem for me. It doesn’t happen too frequently, but when it does it’s SUPER annoying. It would be nice to not wake up at 4 a.m. and have to walk around my room until my leg cramp subsides. I think this usually happens when I’m dehydrated, like after hot yoga or an intense workout. Maybe I should just choose h20 over apple cider vinegar…

• Whitens teeth / tackles bad breath
Not sure about either of these claims. Still also not sure about the benefits of oil pulling either. I’m such a skeptic.

• Helps control blood sugar
This is a good thing, especially for me. My body likes to surprise me with low blood sugar levels sometimes.

• Helps your body detox / balance body’s pH
Ugh, detox. This word annoys me almost as much as the word diet. Detoxing is such a hyped up phenomena… juice detox, Master Cleanse, etc. If you eat healthy, wholesome foods and exercise moderately, I don’t really see the need to detox. But that’s just me.

Stay tuned for part dos of this post next week.

Oil Pulling: The Secret to Optimal Health?

I don’t have any secrets to divulge, but I do want to talk about something that’s been buzzing on social media lately – oil pulling. I know what you’re thinking, oil pulling? Yeah. That’s exactly what I thought when I first saw this term pop up on the Merrymakersister’s Instagram. Well, I mostly thought “Ew. Gross, wtf is that!” Scroll.

But I couldn’t avoid it much longer; the term kept popping up everywhere. I finally gave into reading about the process of oil pulling after my friend, Nik, sent me a link. I had been whining that my teeth are too sensitive to whiten with at-home kits, and that the unseasonably cold wind was making it even more painful. Oh, vanity.

I had initially decided to try the process as a means of making my not-so-pearly whites, whiter. Wearing bizarre shades of lipstick really makes them stand out, ok. As I read about the process, turns out it has many health benefits.

Oil pulling is an Ayurvedic practice that dates as far back as 5,000 years ago in India. Swishing oil daily in one’s mouth is said to remove toxins and bacteria that cause infections, headaches, skin problems, and discoloured teeth. Oh, and it’s supposed to give you more energy too.

I’m all for a more holistic approach to health, but I have to admit, I was pretty skeptical. The only way I could put my skepticism to rest was to try oil pulling for myself.

One week. Seven days. I made the commitment to try the process every morning for an entire week. I’m now on day eight, not on purpose though. This morning I woke up feeling drowsy, and the last thing I wanted to do was swish around a tablespoon of coconut oil in my mouth. But, I had to finish my week. After I had finished, I realized it was day eight. Crap.

I guess you’re wondering exactly what the process of oil pulling entails… here’s the how-to in a nutshell.

• Use only organic coconut, olive, or sesame oil… coconut is the least offensive, in my opinion. ( 1 tsp to 1 tbsp)
• You must swish the oil around in your mouth for 15-20 minutes.
• You must swish the oil first thing in the morning on an empty stomach.
• Do not swallow any of it! It’s filled with germs, toxins!
• Discard the oil into a plastic bag, or garbage can not the sink or toilet. It’ll mess up your plumbing.

The final verdict:

My teeth looked whiter after day 2. They’d probably look even whiter if I stopped drinking caffeinated beverages. I did notice a surge in my energy levels every morning, but I’ve also been on a green smoothie kick and drinking lots of Mate this week. I noticed that my usual  headaches from staring at screens all day were subdued. I was also surprised by the overall amount of energy I had this week, despite running on very little sleep.

I have to be honest though, swishing around oil in my mouth for TWENTY minutes was annoying at times. A lot of people have said they enjoy the process because it gives them “me” time, but I don’t have that much time to sit around in the morning. Every morning I would wake up, stumble to the kitchen, grab the jar of coconut oil and shove some in my mouth. I would then carry on my normal morning routine – shower, put on make up, do some planks, and get dressed. It was the most annoying while I did my make up. The only positive aspect of that situation was that I couldn’t open my mouth while I applied mascara, and avoided making the classic “ugly mascara face.” So, I guess that’s a positive.

Am I going to keep oil pulling? Maybe. We’ll see how I feel about it tomorrow morning.