CTC021 – F**K Diets and Stop Judging what I Eat

CTC021 – F**K Diets and Stop Judging what I Eat

F**k Diets and Stop Judging what I Eat

Hello everyone, I’m very excited about todays show. It’s just me. I don’t have a guest today. It’s been some time since I’ve done a solo show, so I hope to keep you entertained, make you laugh, make you think and share something new with you.

Because you listen to my show Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

I’m not going to read a review this week. But I do want to share my free 7 day mini course to better digestion. This is a free video course I create that gives you super easy simple steps to help improve your digestion.  Sign up now and you’ll get your first video immediately.

So this week, I’m talking about diets. I’ve been receiving some requests from you guys to talk about specific diets. What diet should you be on, what are the pros and cons to these diets and are they healthy. So, I’m going to briefly touch on some of the popular diets out there today and talk about labels, not the labels we find on products, but the labels we actually put on ourselves.

In this episode I talk about

  • Foods and my own tips to reduce PMS symptoms
  • My rant about judging others and what they eat
  • Pros and cons of eating a vegan diet
  • Pros and cons of eating a paleo diet
  • What I think is the best diet to consume

Resources & Links Mentioned

Episode 9 – Get the Skinny on Fats and Oils

Episode 20 – Mooncycles with Ali Schueler 

Free 7 Day Mini Course to Better Digestion

Listen to Episode 21


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If you feel this episode has added value to you, please rate and review on iTunes and Stitcher

 If you do, I’ll send you a virtual hug!


Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.

 

 

 

Crazy for Coconuts

Crazy for Coconuts

Crazy for Coconuts

Coconuts, this has to be one of my favourite foods on the planet.  I could eat anything and everything coconut.  My weakness…coconut ice cream, it is divine.  Coconuts not only taste awesome but they are also a powerhouse of nutrition.

Around the world the coconut tree is known as “the tree of life” because it’s a source of shelter, food and medicine.  Dr. Mercola has a great infographic that shows the many uses of the coconut tree and fruit.  But I want to share with you the many many many benefits of introducing coconut to your diet whether it be coconut milk, water, meat, sugar, flour or cream.

Here are just a few of the many benefits of coconuts:

Coconut Milk

This is a blend of coconut water and coconut meat resulting in a wonderful milk emulsion.

  • easier to digest than cows milk because it’s lactose free
  • very healing to the digestive tract and may even heal damage done to the intestinal system in cases of IBS and  Crohn’s disease
  • helps maintain balanced blood sugar levels because it’s a great source of manganese (this mineral is usually deficient in people with blood sugar issues)
  • aids in lowering blood pressure levels because of its high levels of potassium
  • keeps immune system strong because it’s rich in vitamin c
  • helps keep bones strong because it contains phosphorus (phosphorus is needed along with calcium to prevent bone loss)
  • contains high levels of omega 3, 6 and 9 along with rich amounts of amino acids (this is an excellent combination of fats and protein to make it a complete meal)

Skin and Hair

Coconut milk is also excellent for your skin and hair.  It can be used as:

  • an effective skin cleanser and exfoliator
  • helps blood vessels and skin stay elastic
  • rich in vitamin E and oil that work together to moisturize hair deeply
  • also effective at controlling excessive hair loss

Note: if you are buying a can of coconut milk look for a can that does not contain some kind of binder such as carrageen.  You really only want the real deal, 100% coconut milk.

Or try making your own.  Here is a simple way to make your own coconut milk without having to track down actual coconuts.

1 cup shredded unsweetened coconut

2 cup filtered water (or even better use 100% coconut water)

Heat the water.  Put the coconut and hot water into blender.  Blend it until the coconut is completely pureed.  Pour the milk through a milk bag or cheesecloth (incase there is still shredded coconut).  Keep in a glass jar and store in refrigerator for up to 5 days.  Because there are no stabilizers, the fat may rise to the top, just give the jar a shake before you use it. Or scoop out the cream and make your own frosting for cupcakes and other desserts.

Coconut Water

This is actual “living” water.  Yes, that’s right, the water is alive!  Coconut water is actually living tissue of the coconut palm, even months after a coconut has been separated from the tree, it remains alive.  Coconut water is a superfood rich in vitamins, minerals, amino acids, enzymes and sugars.  The primary minerals (or electrolytes) found in coconut water are essentially the same as those found in human blood.  Doctors have been know to use coconut water as an intravenous fluid for rehydration.

  • a great source of electrolytes such as potassium which is necessary for proper hydration.  Drop the sports drinks and start drinking coconut water!
  • contains enzymes that help detoxify and repair the body
  • been known to be of benefit in relieving fatigue, constipation, dehydration, kidney and bladder disorders, slows down the aging process
  • boost energy and endurance, enhancing physical and athletic performance
  • improves digestion and bowel function

Note:  read the labels when buying coconut water.  You only want 100% coconut water in the ingredient list.  I’m seeing many coconut water products out there that are from concentrate or have a lot of added sugar in them.

Coconut Oil

I’d say is one of the healthiest oils out there.  Yes, coconut oil is a saturated fat, that has given a bad rap in the past, but it’s time to be no longer afraid, enjoy the many benefits this health promoting oil has to offer.

  • is anti-fungal and anti-bacterial
  • promotes weight loss
  • safest oil to cook with at high heat
  • strengthens immune system
  • great for skin and hair
  • boosts metabolism

Note:  look for organic, virgin, cold pressed oil

There are many other coconut products out there for you to try.  Coconut cream could be used in desserts or soups, coconut sugar used as a healthy sweetener, or try coconut flour in baking.

What coconut products do you love to use?

Warm Chickpeas Salad with Asparagus

Warm Chickpeas Salad with Asparagus

Warm Chickpeas Salad with Asparagus

Gluten Free, Vegan

Spring means asparagus and what better way to enjoy it than a warm salad with quinoa and chickpeas.

Ingredients

  • 10 asparagus talks (cut in half)
  • 1 cup cooked quinoa
  • 1 cup cooked chickpeas (or from a can)
  • your favourite lettuce such as romaine, arugula etc.
  • 2 cloves garlic (minced)
  • thinly sliced raw carrots
  • 1 tsp dried oregano
  • salt & pepper
  • coconut oil

Directions

Step 1 – In a pan heat some coconut oil on medium heat.

Step 2 – On a plate lay out your lettuce and sliced carrots.

Step 3 – Once oil has melted add cooked quinoa and chickpeas and mix so that oil covers them

Step 4 – Add minced garlic and oregano, a little salt and pepper and mix well

Step 5 – Once warmed, take quinoa mixture and put on top of lettuce

Step 6 – Add more oil to your pan if needed, add a little salt

Step 7 – Place asparagus in pan and cover in the oil and salt until tender

Step 8 –  Add asparagus to your plate and enjoy!

Dark Chocolate Trail Mix

Dark Chocolate Trail Mix

Dark Chocolate Trail Mix

Keep this in your fridge and it will last months. I just love the different textures with a little sweet and a little salty. Depending on the nuts and seeds you like you can totally change-up this recipe. I also recommend you use raw unsalted organic nuts and seeds.

Ingredients

  • pumpkin seeds
  • pistachios
  • macadamia nuts
  • almonds
  • 70% -85% dark chocolate (chopped)
  • sun-dried cherries (try to find cherries that have no added sugar)
  • sea salt

Directions

Step 1 – Add all ingredients into a glass container or jar, or a ziplock bag.

Step 2 – Add just a pinch of sea salt

Step 3 – Give the jar or bag a good shake

Step 4 – Enjoy!

 

Almond Milk

Almond Milk

Almond Milk

Homemade almond milk in my opinion tastes way better than store-bought, I find it a little thicker and creamier! And you have full control over the sweetness. Play around with different nuts such as cashew, walnut and seeds such as pumpkin and hemp. Add vanilla or raw cacao power to make chocolate milk!

Ingredients

  • 1 cup almonds (soaked overnight)
  • 2 cups water
  • 2-3 dates (more if you want it sweeter)
  • 1 tsp vanilla (optional)
  • cheesecloth or Nut Milk bag

Directions

Almond Milk 1

Step 1

Step 1 – Add almonds, water and dates to blender.

Almond Milk 2

Step 2

Step 2 – Blend until smooth.

Almond Milk 3

Step 3

Step 3 – Pour mixture through your nut milk bag and strain into a bowl.

Almond Milk 4

Step 4

Step 4 – Pour milk into a glass jar and store in the fridge for up to 1 week.

Almond Milk 5

Step 5

Step 5 – Save the almond fibres. You can dry them out for your own almond meal (flour), use in baking or make almond crackers!

 

Banana Rhubarb Dessert

Banana Rhubarb Dessert

Banana Rhubarb Dessert

Gluten free, vegan, sugar free

This is a healthy guilt free dessert that is full of fibre, healthy fats and proteins.

Ingredients

Directions

Step 1 – Cut the banana into slices and plate

Step 2 – Add a dollop of the rhubarb apple chia jam beside the bananas

Step 3 – Drizzle with cashew coconut cream

Step 4 – Add mint leaves on the side and enjoy!

 

Cashew Coconut Cream

Cashew Coconut Cream

Cashew Coconut Cream

Gluten Free, Vegan, Sugar Free

I usually keep a jar of this cream in my fridge it’s great to put on fruit, desserts, granola parfait, in hot chocolate to make it rich and creamy or just eat by the spoonful. One of my favourites is enjoying this with my Rhubarb Apple Chia Jam.

I don’t put any sweeteners in this recipe because I usually have it with fruit or dessert which is sweet enough for me. However, if you want it a little sweet a 2 soaked dates for sweetness.

Ingredients

  • 1 cup soaked cashews (soak them overnight)
  • 1/2 cup coconut cream
  • 2 tbsp shredded coconut
  • 2 dates (optional)

Directions

Step 1 – Take soaked cashews, coconut cream and shredded coconut and put into a high-speed blender

Step 2 – Blend until smooth and creamy

Step 3 – Pour into a glass jar and put in the fridge to thicken.  Once thick, enjoy with fruit, dessert or your hot chocolate or coffee!

 

Rhubarb Apple Chia Jam

Rhubarb Apple Chia Jam

Rhubarb Apple Chia Jam

Vegan, Gluten Free, Sugar Free

Rhubarb reminds me of my childhood in Ireland. One of my favourite desserts was stewed rhubarb and custard. While I don’t eat custard anymore, I still love rhubarb, but now I had a little more nutrition to it. Add apples and chia seeds and you’ve got an excellent and tasty jam or spread. I don’t add any sugar or sweeteners to this recipe, I find the apple adds enough sweetness. However, if you find the rhubarb too tart you can add more apple or try apple sauce.

Ingredients

  • 5-6 stalks of rhubarb, cleaned and choppedRhubarb Apple Chia Jam
  • 1 medium apple, chopped
  • 1 tbsp chia seeds

Directions

Step 1 – Place rhubarb, apple and chia seeds in a pot with a little water to cover the bottom and bring to a boil

Step 2 – Once ingredients have soften, put into a blender and blend for a few seconds until smooth

Step 3 – Put mixture into a glass jar and let cool

Letting it cool over night, the chia seeds gelatinize, making this jam thick and easy to spread.

 

Egg and Greens in Avocado

Egg and Greens in Avocado

Egg and Greens in Avocado

This is a quick and easy snack or meal after a workout. It’s full of healthy fats, rich in protein and fibre.

Ingredients

  • 1 -2 organic eggs
  • 1 tsp coconut oil
  • 1 cup leafy greens (I used kohlrabi greens for this recipe), chopped
  • 1 avocado
  • salt

Directions

Step 1 – In a frying pan, heat the coconut oil  until melted on low to medium heat

Step 2 – Add eggs to the pan and scramble

Step 3 – Add in your chopped leafy greens and add a pinch of salt

Step 4 – Mix eggs and greens well with the coconut oil

Step 5 – Cut the avocado in half and remove the seed

Step 6 – Place eggs and greens in the avocado. Grab and spoon and enjoy!

CTC020 – Moon Cycles with Ali Schueler

CTC020 – Moon Cycles with Ali Schueler

Moon Cycles : A Monthly Death and Rebirth

 with Ali Schueler

We’ve reached episode 20, thank you for listening to me each week and sticking with me. It’s been a great journey so far. I truly appreciate all the feedback you have sent me, from questions to show topic ideas and sharing your accomplishments and changes you are making. I am so proud of you and honoured you have chosen me to help you on your journey to better health.

So, lets keep going and kicking some arse and making life happen for ourselves.

But first I want to share a fantastic opportunity for you to download a free audio book from audible.com.  All you have to do to get your free book is to visit audibletrial.com/cutthecrap.  They’ve got hundreds of titles to choose from. And let me know what you download, I’d love to know what you’re listening to.

Thank you for all the reviews that are coming in. I’d love read one from Goofyfootbetty “Tanya’s delivery is honest and fun. Filled with great ideas, information and loads of laughs. Love it! Keep it comin’!”

Thank you so very much Goofyfootbetty for listening and taking the time to review the show.  I truly appreciate it. If you’d like me to read your review all you’ve got to do is subscribe, rate and review the show on iTunes. If you’re not sure how to do that visit tanyafraser.ca/rate and I give you step by step instructions.

Ok, so let’s get to the show! Today we are talking about our menstrual cycles, our periods our special time of the month. So, men, I don’t want this to scare you off, please keep listening, this will be beneficial for you too. Ali Schuler is my guest today, she is the creator of wild woman speaks.com and we talk about how our menstrual cycles are connected to the moon, how to remove shame of our periods and feel more empowered as a wild woman, Because let’s be honest all of us woman are wild and beautiful!

In this episode we talk aboutAli Schueler - Wild Woman Speaks

  • Our menstrual cycles are connected to the moon
  • As women we go through a powerful death and rebirth each month
  • How to make PMS your bitch
  • Why it’s important to take time for yourself especial during our periods
  • How to remove shame from our bodies and menstrual cycles and feel empowered as a wild woman!

Resources & Links Mentioned

Ali’s Website

Ali on Facebook

Ali on Twitter

Ali on Instagram

Daniel Vitalis

Her Blood Is Gold* by Laura Owen

Women Who Run With the Wolves: Myths and Stories of the Wild Woman Archetype* by Clarissa Pinkola Estés

Diva Cup Model 1 Pre-Childbirth*

DivaCup Model 2 Post-Childbirth*

Cloth Menstrual Pads/ Reusable & Water proof Sanitary Pads*

Alter Eco Foods Organic Chocolate Dark Blackout*

Camino Organic Chocolate Bars-Panama Extra Dark 80-Percent Cocoa*

* = affiliate link

Listen to Episode 20


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If you feel this episode has added value to you, please rate and review on iTunes and Stitcher

 If you do, I’ll send you a virtual hug!


Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.