How to Make a Healthy Smoothie

 Smoothies can be a very healthy breakfast option but a smoothie is only as good as what you put in it. Smoothies can be a great breakfast on-the-go option, packed with a lot of nutrients. However, it is very easy for the smoothie to be too high in calories and carbs, making it a less than ideal choice to start your day with. 

It isn’t that smoothies themselves are bad for you, but rather many smoothies are packed with way too much fruit with some sort of liquid base. Some store bought options may also have added sugar, which is a big no!

Don’t just add fruit and milk and call it a smoothie – this ends up being too high in carbs (even though these are natural sugars). Especially for a main meal, you need your protein and healthy fats.

A smoothie can be a great addition to a healthy balanced diet. You should be consuming 5-10 servings of vegetables and fruit in a day, which can be a challenge for some people. Smoothies are a great way to pack in 2-3 servings of veggies and fruit easily. 

Smoothies are also a great on the go option if you don’t have time in the morning to sit down for a meal. If done correctly, you can get the right amount of macronutrients in a cup! 

 

5 Things to Add To Make Your Smoothie Actually Healthy:

1. Protein

Protein is often overlooked in smoothies when it is actually a key macronutrient for not only smoothies but every meal.

It will help you feel fuller, manage your blood sugar levels, and help maintain muscle. The goal is to get at least 20g of protein to make it a full meal replacement.

Examples: plain Greek yogurt, protein powder, silken tofu

 

2. Healthy Fats

Healthy fats also help making your smoothie more filling.

Be careful to not overdo it as the calories can easily add up. Limit to 1 Tablespoon of nut butters and seeds. You also want to make sure there is no added sugar in your nut butter. Read labels to ensure the ingredients list only has nuts.

Examples: ¼ avocado, all-natural nut butter, hemp seeds, chia seeds, ground flaxseed 

 

3. Veggies 

Veggies will help increase the fibre, antioxidants, vitamins, and minerals.

The easiest choice is to go for a dark leafy green but you can also experiment with other raw veggies like cauliflower, zucchini, and carrots. For leafy greens, store it in your freezer so it is easy to add. 

Examples: kale, spinach, cauliflower, zucchini, carrots

 

4. Fruit

I like to think of fruit as the flavour enhancer of the smoothie.

The bonus is that while it is providing sweetness and flavour, it is also packed with nutrients. The key is to limit the portion of fruit to 1 cup. Using frozen fruit can help make a thicker smoothie and cut down on prep time, while fresh fruit may allow you to use in-season sweeter fruit.

Examples: berries, bananas, peaches, pineapples, bananas, dates 

 

5. Liquid 

The liquid is what brings together the smoothie.

However, you want to avoid using liquids with added sugar such as juices. To make a smoothie bowl, add less liquid with ice (¼ to ½ cup), whereas if you want a thinner smoothie, you can increase the amount of liquid.  

Examples: milk, unsweetened non-dairy beverage (coconut, almond, hemp etc), coconut water

 

If you struggle to find time to put together a smoothie in the morning, you can pre-measure dry ingredients and make small baggies to store in the freezer. The morning of, pop the bag out of the freezer, add your liquid and protein, blend, and enjoy!

Read More

Roasted Tandoori Salad Power Bowl

 When it comes to salads for a main meal, the most common concerns I hear are that they aren’t filling enough and they just don’t taste that great. And for people who think this, it is likely that you aren’t making your salads quite right! You are likely missing key ingredients and are not getting the right combination down to make the perfect salad you will actually enjoy.

When it comes to a nutritious and balanced salad, you want to have the right amount of your macros, which include protein, complex carbohydrates, and healthy fats. Here are examples of each:

Protein: chickpeas, beans, lentils, tofu, tempeh, eggs, chicken, or fish (in this salad I used chickpeas).

Complex Carbohydrates: quinoa, bulgur, couscous, whole grain pasta, sweet potato, peas, corn (in this salad, I used quinoa). 

Healthy Fats: avocado, nuts, seeds, and oils (in this salad, I used olive oil and I added this Creamy Avocado Dressing). 

The combination of these ingredients will ensure you feel full and satisfied when having a salad as a main meal. 

Once you have these 3 components down, you want to add a variety of other ingredients such as dark leafy greens and a variety of veggies.  A quick check to see if you are getting a variety of nutrients is by eating a variety of colours.

This Tandoori Roasted Salad Power Bowl is packed with the right nutrients but also a lot of flavour. The tandoori marinated veggies and chickpeas give a bit of spice and go really well with the Creamy Avocado Dressing. You could also swap the dressing for a homemade raita (yogurt based dressing). 

Now when it comes to using tandoori masala, here are a few things to keep in mind: 

• Look at ingredients list first. It should only have a blend of spices and not any additives.
• Avoid any tandoori masalas with artificial food colouring. You can get tandoori masala that is naturally coloured, with beet juice for example, or a spice blend that doesn’t add any colour at all.
• When possible, compare sodium content and get the tandoori masala with a lower sodium amount (i.e. less salt). 

A common concern when it comes to having salads regularly is also that it takes too much time to prepare. The great thing about this Roasted Tandoori Salad Power Bowl is that you can prepare a lot of the ingredients beforehand so that you can simply put together the salad during a busy weekday. For example, you can marinate and roast the veggies and chickpeas, as well as cook the quinoa in advance. Store these all separately in airtight containers in the refrigerator. You can also prepare the Creamy Avocado Dressing in advance and store in a glass mason jar in the refrigerator. To assemble, pull out all prepping ingredients and assemble your salad.

Roasted Tandoori Salad Power Bowl

 Print Recipe  Pin Recipe

SERVINGS  servings

CALORIES 403 kcal

INGREDIENTS

  

• 7-8 small eggplants chopped
• 1 tbsp tandoori masala
• 1 tsp olive oil
• 2 cans chickpeas rinsed and drained
• 1 head cauliflower chopped
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1 tsp olive oil
• 4 cup spinach
• 1 cup bean sprouts
• 1/2 cup cooked quinoa

INSTRUCTIONS

 

• Heat oven to 350 degrees. Line two baking sheets with parchment paper. In a large bowl, mix together chopped eggplants, tandoori masala, and oil. Place on one side of baking sheet. Mix together chickpeas, tandoori masala, and oil, and place on same baking sheet. Mix together cauliflower, olive oil, salt, and black pepper, and place on a separate baking sheet. Bake both trays for 35 to 40 minutes until veggies brown and chickpeas are crispy. When ready to assemble, layer spinach in bowl and top with chickpeas, eggplant, cauliflower, bean sprouts, and quinoa. Top with creamy avocado dressing (recipe here).

NUTRITION

Calories: 403kcalCarbohydrates: 56.8gProtein: 16.2gFat: 14.4gSaturated Fat: 1.8gPolyunsaturated Fat: 1.9gMonounsaturated Fat: 7.8gPotassium: 988.9mgFiber: 15.4gVitamin A: 143.4IUVitamin C: 104.5mgCalcium: 78.2mgIron: 13.2mg

COURSE: Lunch/Dinner

CUISINE: South Asian Inspired

KEYWORDS: easy lunch, salad

Read More

Top 5 Questions to Ask Your Eye Doctor

 

Sight is one of our most valued senses, which is why it’s so important to visit your eye doctor regularly to ensure that your eyes stay healthy. There may be as long as a year or more between visits so it’s so important to make the most of your time with your eye doctor. After all, you don’t want to wait another year to ask a question that came to mind ten minutes after your last appointment ended.

If this scenario sounds familiar, do yourself a favor and arrive prepared so it doesn’t happen again.

Where to Begin

Every patient has a unique set of concerns, so you’ll want to develop a list of questions about topics that matter to you, but here are five important questions that are relevant to almost everyone.

1. Are my eyes as healthy as they can be or are there things I can do to improve my vision and ocular health? Many patients wonder if there’s anything they could do differently to better care for their eyes and to safeguard their vision over the long term. If you have a disease such as glaucoma, diabetes or age-related macular degeneration, your doctor will likely educate you thoroughly on many steps you can, and should, take to safeguard your eyes. But even if you don’t have a serious condition, it’s great to be proactive about your wellness—especially with regard to something as important as your vision. Sometimes doctors may shy away from suggesting additional tests or improved glasses or contact lenses because they’re uncomfortable with the transactional nature of the conversation. For example, 92% of eye care professionals say silicone hydrogel 1 day lenses are the best choice to safeguard their patients’ eye health related to contact lens wear1, yet only half (52%) of the daily disposable fits recorded in 2017 used silicone hydrogel materials.2 If improving your health matters a lot to you, say so. You may be presented with options you never knew you had!
2. What are the best vision correction options available for my eyes? Over two-thirds (68%) of consumers say they expect their ECP to recommend the healthiest option regardless of cost,3 but as was mentioned in the example above, sometimes doctors hold back and feel prevented from making this recommendation out of concern for the patient’s budget. In truth, how you spend your money is up to you, so if you want to know if there’s something better, tell your doctor that you want to hear about the best options—not just the most frugal ones.
3. Are my digital devices affecting my eyes and, if so, what I can do about it? More than 83 percent of Americans report using digital devices for more than two hours per day.4 In many children and adults, screen time can lead to digital eye strain.5 Common symptoms include eye strain, headaches, blurred vision, dry eyes, and neck and shoulder pain.6 The good news is that your doctor can offer several tips on how to find relief. These range from lighting and display settings to specialized prescriptions, including contact lenses, which may help address symptoms of digital eye fatigue.
4. Do I need to take any particular steps to protect my eyes? If your doctor hasn’t already spoken with you about eye safety, this question will likely initiate a conversation about topics including protective eyewear, contact lens care, ultraviolet (UV) light and more. Notably, more than 2,000 workers experience some form of medical treatment due to work-related eye injuries every day in the U.S. alone, according to the Centers for Disease Control.7 Talk to your doctor about your workplace conditions to decide if special eyewear is warranted. You should also take precautions against UV. Several eye problems have been linked to UV exposure, including cataracts, macular degeneration, pingueculae, pterygia, photokeratitis, cancers of the eye and surrounding skin, and more. Sunglasses are your eyes’ best defense, but studies have shown that UV-blocking contact lenses can help block the peripheral light that sunglasses can't block.89 If you are a contact lens wearer, always replace your lenses as prescribed by your doctor and follow the required care and cleaning regimen. If you sometimes fall asleep in your lenses, ask about continuous wear options. Or, if you don’t want the hassle of rubbing and rinsing your lenses each night, enquire about 1 day disposable lenses.
5. When should I return for my next visit and is it time to make an appointment for any of my family members? Your eye care professional will determine how often you need an exam based on your age, vision and medical history. Staying on schedule is important for you and for your loved ones. Many offices will schedule your next appointment right way. If not, set a reminder in your phone. Also, if your spouse, child or parent under your care sees the same doctor as you do, don’t leave the office without making sure their exams are on the books too.

Finally, never worry that your doctor will think less of you if you show up with a list. On the contrary, most eye doctors are thrilled when their patients care as much about their eyes as they should.

Read More

5 Tips for First Time Contact Lens Wearers

July 01, 2021

Congratulations on getting your first pair of contact lenses! If you’re like most people, you’ll probably spend the first few days marveling at small visual details that you never noticed before—like dew on the grass and small specks of color on bright green leaves.

It’s a very exciting time but, as with anything new, it might be a little intimidating too. After all, contact lenses are high-tech medical devices and your vision is one of your most valued senses. As such, it’s important to make good choices for the health and comfort of your eyes. Here are five tips designed to put you on the path to a lifetime of success with your new contact lenses.

1. Relax. Lots of people worry that they’ll scratch their eyes while putting their lenses on or—worse—that the contact lens will get stuck behind their eye. Relax. Applying and removing lenses might make you nervous at first, but as awkward as it may seem, there is no need to be afraid to touch your eye as long as your hands are clean. Plus, the inside of your eyelids are connected to the back of your eye, so your lenses can’t possibly slip into an abyss.

2. Keep lenses clean. For monthly/2-week products, don’t take shortcuts with lens cleaning. Your doctor will give you instructions that are specific to the lens care regime that is chosen for you. For example, if you are told to use a multipurpose solution every time you remove your lenses, you should rub and rinse and then place them into fresh solution. Don’t just top off the solution that’s already in the case. When you put your lenses on in the morning, empty out the case completely, rinse with fresh solution and leave it uncapped and upside down on a paper towel to air dry. Your lens case should be replaced every 3 months. Interested in a fresh pair of lenses every morning that doesn’t require cleaning? Ask your doctor for a daily disposable, such as MyDay® daily disposable or clariti® 1 day. These lenses can be thrown out every night and exchanged for a fresh new pair each morning, eliminating cleaning and storage concerns.

3. Properly dispose of contact lenses and packaging. 

• Contact lenses:  Dispose of your contact lenses in a waste/garbage receptacle and follow guidance of your local sanitation authorities for further disposal – do not place contact lenses into drainage systems!

Depending on local recycling/sanitation vendors, the following can be included alongside other recyclable materials for regular pickup in ordinary bins. One of the most important tenants of recycling is to keep similar materials together, which makes sorting easier and prevents cross-contamination. Please check with your local government office and/or service contractor to ensure acceptance.

• Outer paperboard cartons: made from standard paperboard materials which are classified as recyclable paper (#21 PAP or #23 PAP, depending on location) in a typical  household collection
• Individual plastic blisters: classified as a #5/PP plastic, a designation similar to yogurt cups and hummus containers
• Foil blister covers:  remove the foil from contact lens blisters, then place collected foils together in a small ball in the recycling stream, allowing a better opportunity for it to be sorted as part of a municipality’s process

Interested in being more sustainable? Ask your doctor about the first net plastic neutral contact lens: clariti® 1 day1.

4. Follow your doctor’s recommendations. Use only the products that are recommended by your eye doctor. Don’t substitute lens care product without checking with your doctor first. The solution you have was chosen specifically for your type of lens, so don’t make assumptions based on broadly-defined packaging labels. It’s also important to keep your appointments. Whatever follow-up schedule your doctor sets, stick to it.

5. Adhere to the prescribed wearing and replacement schedule. Don’t try to write your own rules. Wear your lenses only for the amount of time that your doctor says is safe and replace the lenses according to schedule. Don’t try to stretch out the life of your lenses an extra week or extra day. Also, unless you were specifically prescribed continuous wear lenses, you should never sleep in your contacts.

Learning how to do anything new takes time. In fact, it may take about a week until you adapt to your new life with contact lenses and feel truly confident2. But, before you know it, contact lenses will become a valued part of your life.

Enjoy!

Read More