Perfect Balance Nutrition

08/17/2021

In this FREE GUIDE, you’ll learn “3 Reasons Why Popular Diets Hurt Women’s Health” so you can finally break the cycle of dieting and start to understand how healthy yet simple eating habits make a lasting impact.
https://www.perfectbalancenutrition.ca/3-reasons-why-popular-diets-hurt-womens-health-2/

09/17/2020

What is your way to deal with stress?

09/17/2020

Rich in protein and plant-based, these lentil burgers are a good idea if you are looking to have a good quality meal and cut back/stay away from animal products. Aside from being rich in protein, lentils are also high in dietary fibre, which helps keep cholesterol at healthy levels, balance blood sugar, and achieve a healthy weight. Vitamin B1 ( thiamine), which helps regulate the nervous system, is also found in lentils. These burgers are very filling, and most likely way more nutritious than the plant-based burgers from your local grocery store.  
 
Recipe:  
 
Ingredients:  
 
• 2 cups washed lentils 
• 1 carrot, shredded 
• 1/2 cup chopped parsley 
• 1 onion, chopped  
• 1 red pepper, chopped 
• 1/2 lb brown mushrooms, chopped  
• 1/4 cup quick-cooking oats ( rolled oats or oat bran)  
• 2 tsp smoked paprika 
• Sea salt to taste 
• Olive oil as needed  
 
Directions:  
 
If you can, soak the lentils the night before you make the burgers. Soaking them the night before will speed up the cooking time. Cook the lentils in water for about an hour or until they are soft. Remove them from the heat and drain.  
 
In a medium pan, lightly sauté the onion, pepper, mushrooms, and carrots, using a bit of olive oil. When the mixture is ready, remove from the heat.  
 
Mix the lentils and the veggie mixture in a blender and add chopped parsley, smoked paprika, and salt until you get a smooth paste. Add the oats and mix well. If it is too mushy, gradually add more oats until you get the proper consistency.  
 
Shape into burgers and bake at 350 degrees for about half an hour, or until golden brown. Remember to flip them halfway through the baking.

09/11/2020

The fall hasn’t quite arrived yet, but my whole house already smells of apples and cinnamon. If you adore the taste of autumn, like I do, you might love this Applesauce Quinoa Breakfast recipe. Quinoa is a source of complete protein, as it provides all of the essential amino acids. Compared with other grains, quinoa is rich in iron and gluten-free. Both apples and quinoa are high in fibre, so this meal will keep you full all morning long. You can prep this breakfast the night before and heat it up in the morning. 
 
Recipe: 
 
Ingredients: 
 
• 1/2 cup quinoa, cooked  
• 1 cup unsweetened applesauce  
• 1/2 tsp cinnamon  
• A handful of raisins 
• 1/4 tsp vanilla extract 
• 1/4 cup walnuts 
• Raw honey or maple syrup to taste (optional)  
 
Directions: 
Mix all the ingredients, and your breakfast is ready! 🍎🍏🍎

09/08/2020

Swipe to read the full post about the importance and sources of magnesium.

08/13/2020

Buddha Bowls are a fun way to incorporate more healthy nutrients into your diet. The beauty of Buddha Bowls is that they are so simple to make, yet so nourishing. This Green Buddha Bowl recipe makes a great lunch or dinner for two. For a full recipe go to http://www.perfectbalancenutrition.ca/green-buddha-bowl/ .

08/12/2020

Today, I came across this fascinating study about how stress affects our health. The study looked at 30,000 adults in the US over 8 years. It showed that stress impacts health only if one perceives stress as harmful.  
 
If, while going through a stressful situation, you believe that you can handle it and you look for the things you can learn from it, you become resilient and are less likely to experience health consequences of stress.

08/11/2020

It’s that time of the year when fresh peaches are beyond delicious in Ontario, where I live.  
One of my favourite things in the summer is to go to a nearby farm and pick fresh fruits with my own two hands. It is so much fun, and it keeps me connected to my food source.  
 
Did you know that peaches originate from China, where they are considered an uplifting and rejuvenating fruit? They are fantastic for weight management, skin health, and may even contribute to healthy digestion. Take a few minutes to make this Uplifting Peach Smoothie, or eat some peaches on their own, and enjoy all the benefits of this beautiful fruit.  
 
Recipe:  
 
Ingredients:  
 
• 2 fresh or frozen peaches 
• 1 frozen banana 
• 1/2 cup non-dairy milk  
• 1 cup fresh water 
• 1 tbs maple syrup or honey (optional)  
 
Directions:  
 
Place all ingredients in a blender and blend until smooth. Drink right away.

08/06/2020

Is healthy living at the top of your priorities?

08/05/2020

A protein bar is a convenient way to boost energy and add more carbs, protein, vitamins, and minerals to a diet. However, the problem with some store-bought protein bars is that they are overly high in calories, added sugar, and artificial flavours and they should never be in the health food department. These homemade protein balls are a fantastic alternative to low-quality store bars and are my favourite post-yoga snack. It takes 10 minutes to make them and can be stored in the fridge in an airtight container for several days, waiting for you to grab a few on the go.  
 
Recipe:  
 
Ingredients:  
 
• 2 cups raw almonds 
• 2 cups dried dates 
• 3 tbs raw cacao powder 
• 3 scoops protein powder 
• 3 tbs h**p seeds 
Directions: 
 
Place all ingredients in a food processor and process until smooth. Once the mixture is ready, form into balls. Try not to eat them all at once :).  
 
Notes:  
 
1. For even better texture, soak the almonds the night before you intend to make the protein balls. Drain and mix with the rest of the ingredients in a food processor and form into balls.  
2. If the mixture is too thick, add a dash of water and process until it is soft enough to make balls.

08/04/2020

We say those two beautiful words “THANK YOU” to our families, friends, coworkers, and people around us all the time. But do we sincerely feel grateful, or are we just saying them because it is a nice thing to do?  
 
Feeling grateful on a deep level is so powerful that it causes a chemical reaction in our brain. When we express gratitude, our brain releases dopamine and serotonin, the two essential neurotransmitters responsible for promoting positive feelings, including happiness and pleasure. And guess what? Scientific research has shown that people who practice gratitude heal faster and are likely to LIVE SEVEN YEARS LONGER. How amazing is that? 
 
What are you grateful for today?

07/29/2020

Here is a recipe for the spicy food lovers. This mushroom risotto is made with chili peppers and cayenne powder, both of which may protect your heart from disease. The health benefits come from a substance in hot peppers called capsaicin. Capsaicin has been found to work as an anticoagulant and thus possibly help prevention of blood clots that could lead to strokes and heart attacks. Studies also showed that capsaicin could help reduce “bad” (LDL) cholesterol and regulate blood sugar levels. To get the most from the capsaicin content, use the hottest chili peppers you can tolerate. 
 
Recipe:  
 
Ingredients: 
 
• 1/2 lb mixed mushrooms ( brown, shiitake and oyster), sliced  
• 2 medium-size red onions 
• 1/2 cup wild rice ( cooked with a dash of saffron)  
• 1 Jalapeño pepper (or to taste). 
• Salt to taste 
• cayenne powder to taste 
• 1 tbs ( about 15 gr) butter  
• 1 cup vegetable broth 
 
Note: Alternatively, use spicier peppers such as Serrano, Habanero, Thai chiles, or any other hot peppers you like.  
 
For full recipe visit http://www.perfectbalancenutrition.ca/spicy-mushroom-risotto/ 

07/28/2020

07/28/2020

07/21/2020

Many of us feel overburdened these days and could use some help to relieve stress. In addition to stress management techniques, certain foods can also help you feel more calm and relaxed. The ashwagandha ingredient in this smoothie can improve the body’s ability to resist different forms of stress, including physical, emotional, and environmental stressors. In addition to ashwagandha, vitamin C from strawberries can help you fight fatigue and strengthen your body’s resistance to exhaustion. It takes 5 minutes to make this smoothie, which you can then have for breakfast or snack.  
Recipe: 
 
Ingredients: 
 
• 1 frozen banana 
• 2 cups fresh or frozen strawberries 
• 1 cup almond milk 
• 1 tsp ashwagandha powder  
Directions: 
 
Place all ingredients in a blender and blend until smooth. Consume right away.

07/19/2020

Did you know that imbalanced blood sugar levels are linked with moodiness, anxiety, depression, OCD, and difficulty controlling emotions? ⁣
Keeping your sugar levels stable can make a huge difference in your mental status.⁣
So, the next time you reach for some processed snack, how about treating yourself with a handful of berries instead? 🍓🍓🍓 Fresh raspberries, strawberries, and blueberries all have a low glycemic index, which means that they do not rapidly raise your blood sugar. Just keep in mind that berries alone won’t help you balance blood sugar levels, but they are an excellent choice if you are looking for a healthy snack.

07/19/2020

• Leafy greens such as organic brocolli, kale, and spinach are high in nutrients like vitamin K, folate and beta carotene that all boost brain health. ⁣
• Fatty organic fish such as salmon, sardines and mackerel are rich omega-3s, that can be miracolous for your brain function, memory and mental heath and stability.⁣
• Berries - contain flavanoids, that help improve memory.