My Journey To Accountability

My transition into accountability coaching was one that happened naturally and over time, starting around October 2018. I’ve been working 1:1 with clients, coaching them through their nutritional and health needs for years and noticed a that some clients needed a bit more help when it comes breaking unhealthy habits and patterns. One of my clients was on a weight loss journey and we upped our level of communication to keep her on track with her weight loss goals. Through our constant connection, she felt more supported, as if she was able to make healthier decision for herself and it kept her accountable. She raved about the results and was able to smash her goal of losing 30lb’s in a healthy way that didn't involve any extreme dieting!

As you can imagine, we were both elated with her results and her newfound confidence! She finally saw her ability to take her health into her own hands and understand how to live her life in balance. She developed healthy habits and an understanding of her body, she had never felt more connected to herself.

While watching her grow into her confidence, I became inspired to launch a program that enabled others to feel supported in the same way. I wanted to merge my passions: nutrition coaching + energy work + fitness into one platform.

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I originally developed my “Healthy Transformation” as a program under my umbrella of offerings. The program was geared towards transforming into the healthiest version of yourself. Overtime, the program became successful and my love for Accountability Coaching took over. The results I was seeing with my clients was so inspiring that I decided to re-brand my entire personal business into the emBODY Method: an accountability platform.

emBODY Method mission: to provide clients with a built in support system on the path to achieving their health and wellness goals. To inspire a complete and sustainable lifestyle shift towards becoming the healthiest version of yourself.

My core focus during accountability coaching is working with my clients on their individual needs. I believe healthcare is SO personal and should be geared towards your personal goals, needs and lifestyle. Through accountability coaching I am able to help my clients 1:1, full time to reduce inflammation, promote a natural detoxification process and develop healthy habits that come together to enable you to lose or maintain a healthy weight.

SO, what do we actually do throughout the program?

Let me break it down for you:
(Ps - for information on pricing or other things not mentioned in this article, check out our FAQ page)

Weeks 1-3, “Jump Start”:
Focus - Reduce inflammation + create healthy habits that work for your lifestyle

  • We start with a 1:1 phone consultation where we go over your unique health needs and goals. I give you a run down on what the next few weeks will look like and go over any questions that you have at this time.

  • You’ll receive a Welcome Packet that includes:

    • Workout planning tools

    • Meal guide

    • Nutrition Hacks

    • Goal achieving tips & tricks

    • Mindset shifting tools

    • Tracking tools that helps you to track your progress and overview your eating/workout/self care habits

    • Custom recommendations to ramp up your program

    • 20% off supplement code (as well as optional supplementation recommendations)

    • Instant access to our Private Facebook Group (workout videos, recipes, health tips, etc.)

  • Immediately after your 1:1 consultation the accountability process begins. This is all done through texting/phone calls so it’s easy and accessible.

  • How it works:

    • You’ll text me a photo of your meals + proof of workout everyday.

    • Any questions or concerns that pop-up, we’re able to tackle on the spot through our daily chats. I’m here for your 100% of the way!

      • Common questions that arise:

      • I’m headed to this restaurant, can you recommend a healthy eating option?

      • I’d like to enjoy a cocktail while I’m out for dinner tonight, can you review the menu and give me your recommendation?

      • I’m hosting a family dinner, could you give me a recommendation that stays on track with my eating but also works for my family?

      • I’m traveling for work and am nervous about being away, could you please give me some tips on how to travel while maintaining my healthy lifestyle?

      • I’m feeling like I need to switch up my workout routine, could you please give me some suggestions?

      • I’m experiencing ____insert symptom_____, could you please give me some ideas on how to reduce/stop this?

    • 15 minute “check-in” phone consultation/2 weeks

  • During this first few weeks, we use an anti-inflammatory meal guide to prompt a reduction of inflammation in your system. This reduces bloating, enables your detox pathways to open up, helps to drain your lymphatic system and creates a natural platform for weight lose. It also reduces symptoms such as: constipation, diarrhea, headaches/migraines, breakouts, nausea, bloating, insomnia, low-energy & so much more.

During the first 3 weeks of the program, clients experience ranges. The first week is often the hardest, wrapping your head around all the information received and getting into a routine of healthy eating, self care and exercise. Clients express that they are noticing a difference in their mindset and after about a week they see a huge reduction in bloating. We are constantly chatting the first couple of weeks to ensure that you are well supported and we’re squashing any difficulties that may arise.

After the “jump start” phase, the protocol changes based on individual needs. Most clients are ready to move towards ramping up detoxification. The accountability process remains the same, however the protocol changes for exercise & diet. We continue with the process of re-evaluating how things are going through the remainder of the program, making adjustments where needed.

Every two weeks following the "jump start” phase, we do check in’s and go over your progress, any questions you may have and how to continue. This program is all geared towards your continued success, enabling you to maintain a lifestyle that’s sustainable and your confident in continuing post-program. Every client has a unique reason for joining the program, and therefore the timing ranges for how long they stay. Most people enjoy staying on our “maintenance plan” once they’ve reached their goals to keep themselves accountable, however this is entirely up to you! After our “jump start” portion of the program, you have the ability to cancel the service at any 2 week interval.

Everyone’s health and wellness journey is so unique, and it’s my greatest honour to watch my clients (who quickly turn into friends) grow confident in themselves and achieve things they never thought possible. This program is not all about weight loss or maintenance, it’s about re-connecting with your body and understanding that nothing is impossible. You are a powerful human, and have the ability to control your own destiny. You should feel confident, sexy and full of life!

Jehna has been my weight loss accountability coach for the past three months. She has helped me lose 20 of my 30 lb weight loss goal already! Losing weight is super hard and takes a lot of work, but Jehna's expertise and supportive coaching makes it achievable. She has given me sound, practical and reasonable advice around menu and exercise planning and has helped me tackle the root cause of my weight gain STRESS! - N. B

If you’re interested in transforming your health to emBODY the sexiest version of yourself, let’s chat! Book a no-obligation discovery call today!

Sending you so much love & light!

xx,

Jehna

Intermittent Fasting: Let's Dive In!

Intermittent Fasting is a hot topic in the health and wellness world right now, and for good reason! The first time I heard about it was through my fiancé, Chris, when we started dating. I thought it was so bizarre that he didn’t eat until the mid-afternoon everyday and was constantly lecturing him on his missed opportunities to “nourish himself” throughout the day. Chris has always suffered from GI troubles, and explained to me that he managed this through fasting.

I decided to give it a try and I’m not going to lie, it didn’t go well at first. I was miserable, I had been eating breakfast my whole life so waiting until the afternoon to eat was not my jam. I gave up pretty much instantly. Once we moved in together I started gaining weight slowly but surely. I figured out that I was WAY over consuming due to the fact that I was eating all day long, and then would come home and Chris would be in his peak calorie consumption and I would join right in. (I’m Italian, if there’s food around I have a hard time saying no.) The weight gain was minor and wasn’t my main reason for considering another round of IF, I was also developing GI issues because I was non-stop eating, something we are very familiar with as a culture.

I decided something needed to change (hint hint, my willpower didn’t) so I made the decision to try it one more time and give it a fair chance. This time I would listen to my body and focus on nourishment. I dove into research and learned the in’s and out’s of what to do, why it was healthy and again, how to do it right for MY body. After about 2 weeks, everything just clicked and I started loving my new routine.

It’s now been 3 years, I’ve worked the kinks and wouldn’t go back to how I was eating before, so I thought I’d share some tips & tricks with you.

Let’s dive in!

  • What is intermittent fasting?

    • Essentially, IF is the alternation between fasting and eating cycles with the main goal of achieving nutritional ketosis.

    • The alternation between eating and fasting varies based on the individuals needs and health goals. To figure out which eating window is best for your needs, see this awesome article by medium.com, for breakdowns of popular fast times see below.

    • IF got its claim to fame as it promotes weight loss, improves metabolic health, aids with maintaining cellular integrity and protect against disease. It also helps to control insulin levels, reduces blood sugar, balance hormones and reduce inflammation which keeps bloating at bay.

    • Fasting is a tool that has been used for thousands of years by our ancestors. As our culture has changed and become more food-oriented, we have become wary of the idea of not eating and have been overeating. As obesity and health issues are on the rise, health care professionals have been studying IF as a tool to help reduce and reverse this epidemic.

  • Can you drink water while fasting?

    • As a HUGE water advocate I’d like to first and foremost point out that it is incredibly important to stay hydrated during your fast. Not sure if you’re drinking enough water? Calculate your body weight (lb) x 67% and that’s your total minimum oz’s you should drink in a day. My recommendation is that you get that in while you’re fasting. Of course while you’re in “eating mode” you should continue to hydrate, but for prime digestion you should only consume around 4oz of liquid within a 30 minute period surrounding your large meals so it can become tricky to get a large amount of water in while you’re focusing on eating post-fast.

  • What can you consume while fasting?

    • This is a debated topic due to the different health goals while doing IF. Generally speaking, if you’re fasting to achieve nutritional ketosis, the liquids to stick to are water, black coffee and pure green tea (yes, pure matcha’s too!).

    • It is important to note that anything that sparks your metabolism, will break your fast but will not always take you out of ketosis. See the medium.com article about the variables to consider while choosing your fasting style (explains the in’s and out’s of metabolizing foods/supplements/vitamins while fasting for different purposes)

  • When do I fast, when do I eat?

    • This question is very personal and there are SO many options! It is very important to look at your schedule and factor in the following:

      • Do you take medications that require food? (Make sure you contact your doctor before fasting while on medication for approval)

      • If you take supplements, when do you take them?

      • When are you most active?

      • Is there a priority meal for you? Ex: a meal that you repeat at the same time everyday with your family.

      • What is your normal sleeping pattern?

    • Once you’ve factored in what time during the day works best for your eating window, it’s important to choose your ratio & remain consistent.

      • 13 hours - circadian rhythm: you begin fasting at sunset and break your fast in the morning. (generally done by vast majority of people)

      • 16:8 - 16 hours fasting, 8 hour eating window (recommended to start)

      • 18:6 - 18 hours fasting, 6 hour eating window (this is what I do!)

      • 20:4 - 20 hours fasting, 4 hour eating window

      • There are also those who fast for long periods such as: 24 hours fast and eat normally for 8 hours and then being their 24 hour fast again. There are 36 hour fasts, 7 day fasts, etc. We won’t get into those as they require a lot of guidance and understanding of your own body.

    • Once your body is in it’s normal cycle of fasting-eating, you will start to become hungry within that window and not crave for food outside of it.

    • Note: If you slip up on your eating window, if you’re off by an hour or a few minutes, that’s okay! Don’t stress about your fasting, it should be an enjoyable process. Becoming addicted to the timing of it can lead to unhealthy habits. Enjoy the process and know that it is flexible.

  • How do I properly break my fast?

    • When breaking your fast it is important to reach for the right foods. Since your window of eating is shortened, choose foods that will nourish you and give you energy for your fasting period.

    • I suggest breaking your fast with: protein + healthy fat + antioxidants + veggies

      • Example meal: 1/2 cup black beans, 1 avocado sliced, 1 tps chopped red onion, 1/4 cup artichokes, 1/4 chopped peppers, 1/4 cup chopped cucumber, chopped basil, spinach base topped with hemp hearts, a squeeze of lemon and a drizzle of olive oil.

    • Avoiding carbohydrates during your first meal of a fast is a great way to maintain the balance in your insulin levels avoiding sugar spikes and hormone imbalance, which helps with weight loss/maintenance.

    • The meal described above is also amazing for amplifying your bodies natural ability to detoxify. Intermitted Fasting is a wonderful way to open up the 7 channels of detoxification in your body and allow for proper expelling of toxins.

I hope this gives you a basic understanding of intermittent fasting, please let me know if you have any follow-up questions. My biggest takeaway for IF is: do your research, know your body & understand your why. Everyone has a different healthy journey and it is SO important to understand what your goals and what’s right for you. Take your time and be patient with yourself as this is a learning opportunity.

As I said, my experience with IF has been nothing short of amazing for my health and lifestyle as a busy entrepreneur. I’ve experienced heightened energy, GI benefits, weight maintenance, I am able to fall asleep a the drop of a hat and wake up feeling rested. My blood levels have balanced to and I find it easier to focus on nourishing my body through healthy choices during my eating window, as it is scheduled around my day-to-day operations. I do not feel rushed or overwhelmed while making healthy choices as the extra fasting time gives me time to think my choices through and balance my meal plan.

A wonderful tool that I’ve recently discovered for monitoring your fasting is an app called “Zero.” I highly recommend it for tracking your fasts, especially while getting started. There are different levels of fasting on the app, to help you build your fasting cycle as well as helpful articles (some referenced throughout this blog) to enhance your awareness and understanding.

Sending love!

xx,

J

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PLANT BASED MYTHS DEBUNKED

I was asked to speak on being plant based at the fabulous Vegan Dinner & Speaker Series last night (hosted by Holistic Rain, catered by Knifey + Spooney at the Sanctuary). It was an awesome night filled with delicious food and great conversation. I thought I would share my speech with all of you who weren't able to make it! So, here it is.

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Veganism is the #1 trend of 2018. Looking back even 10 years ago many people would have never believed we would be at this point in history. Veggie-based “meat” products are predicted to outsell meat this year by almost double. At this point, 57% of the Vancouver population is self-proclaiming to be plant based.

It’s a veggie revolution! I love it.

With all these positive changes there have been a lot of questions arising about how transitioning to the veggie-life. The most frequent question’s I’ve received: Is the veggie-based lifestyle best for everyone? How do you know if this is the right move for your body? How will I know if I’m getting enough nutrients? What about the protein? B12? And so, so much more.

So I’ll start out with some answers to the more common questions:

  • Is veganism for everyone? This is a tough question for me as from a nutrition stand point I do believe that everyones diets should be very personal. I make meal plans for clients and I customize each one, none of them are the same because everyone functions differently day-to-day. That being said, I do believe that a plant based diet is for everyone if done properly. The issue is that there is lot of misinformation out there and generally when I see clients or customers that have switched to plant based, they aren’t doing it properly. They tend to resort to the “fast food” version of veganism instead of the “whole food” concept. So thats generally what we are going to look at today.

  • Lets start out with everyones favourite topic. Protein. So how much do you actually need? As a women, you need around 46grams per day, which is about 10% of your daily calories. The average women consumes around 68grams without supplementing. 46 grams might sound like a lot but lets break it down with plant based sources. (based roughly on a 130 pound women, as I said, everyone is different - these are average stats)

    • BREAKFAST: You have 1 slice of toast with almond butter. That’s 3.8grams

    • LUNCH: You have a raw spinach salad with carrot, beet, black beans and dressing. That’s 25.5grams of protein, so now we’re at 29.3grams.

    • DINNER: You have a buddah bowl. In your bowl there is quinoa, broccoli, cauliflower, lentils, hummus and sprouts.

    • That’s 37.44 grams. That makes for a total of 66.74grams of protein in a day without including any beverages or snacks that you might have!

        That day of eating doesn’t even sound that unattainable right?

So, now you can probably see why vegans/plant based people get annoyed when asked “where do you get your protein?”  Then we move on to the “well, your protein isn’t a complete protein” argument. 

        So what makes a complete protein?

A complete protein is a protein that has all 9 of the essential amino acids. Amino acids are basically the building blocks of protein. There are 20 amino acids in total, 9 of which the body can’t make up on its own - those are the essential amino acids. What most people don’t understand is that you don’t need to get all your essential amino acids from one place. As long as you are getting a sufficient amount per day, they will work together in the body and combine appropriately. If you are worried about getting some plant based complete proteins, there are ways!

  • Quinoa

  • Buckwheat

  • Chia seeds (low in lysine but still complete)

  • Soy - so tofu

  • The combination of beans & rice together (beans are low in methionine & high in lysine, rice is the opposite)

  • Hummus and bread

  • Nut butter sandwiches

What bothers me about all the attention focused onto protein, is the lack of attention to something that most people are deficient in, fibre. It is MUCH more common to get your daily dose of fibre as a plant based eater than as a carnivore. In fact, a study done by the USDA shows that only 3% of Americans are getting their daily requirements for fibre. Our daily requirement for fibre is in the 28-30grams/per day range. (depending on body weight/size/activity level)

Why is a lack of fibre scary? We need fibre to move our food. If we aren’t getting enough fibre, it stays stagnant in our bodies and begins to cause a variety of different issues. Essentially we need to be moving our food or else diseases start to present. What kind? There are many. Diabetes, cardiovascular disease, obesity, IBS, chrons colitis, bowel cancer, the list goes on. Generally speaking a person who is deficient in fibre tends to hand high cholesterol. Why? Well fun fact:

There is no fibre in meat. You have to get if from plants.

The highest fibre is found in legumes. Generally speaking, people who are eating meat don’t really tend to add legumes onto their plate as the meat fills them up. Another fun fact: 

There is not cholesterol in plants! Cholesterol is manufactured in the liver, and plants have no liver! 

So if we refer back to the meal that we started with while calculating out protien, lets see if it gets us to the daily required amount of fibre. If you ate: 

  • BREAKFAST: You have 1 slice of toast with almond butter. That’s 3.7 grams.

  • LUNCH: You have a raw spinach salad with carrot, beet, black beans and dressing. That’s 25.5grams of fibre.

  • DINNER: You have a buddah bowl. In your bowl there is quinoa, broccoli, cauliflower, lentils, hummus and sprouts.

  • That’s 43.8 grams. That makes for a total of 70.6 grams in a day without including any beverages or snacks that you might have!

So the problem generally lies with the fact that meat eaters don’t really eat their legumes. Legumes are an easy swap for a meat protein, and they are packed with fibre. So like i said before, there is no fibre in meat. You have to get it from veggies. 

So for breakfast a meat eater might eat a piece of toast with an egg. The only fibre they’re getting there is from their bread. For lunch they probably arent going to have black beans, they will probably add a chicken breast. No fibre in chicken, 15 grams in 1/2 a cup of black beans. For dinner, same thing. No fibre in meat, 15 grams 1 cup of lentils. So right there they are down 31.8 grams of fibre that their counter, a plant based eater might consume. However, that still leaves them with 38.8 grams if they were to consume everything else in the meal the exact same, which is enough fibre for the day. 

The second problem is that we live in North America where the general population follows a S.A.D diet. Those who are carnivores don’t tend to focus on their veggies or whole grains either. They might drop the bread, have a boiled egg or eggs and bacon with a hash brown for breakfast. Zero fibre. Instead of a salad, have a turkey sandwich. Instead of a buddah bowl, have meat & potatoes, maybe a canned or frozen veggie. There goes all the extra fibre they were consuming, and we’re back down under the daily recommendations.

TESTING TIME: A way to check in to see if you are eating enough fibre in a day is to eat a meal with beets in it and see how long it takes for your body to move them. A healthy timeframe is the next day. After 3 days if you haven't seen any movement, you know you are definitely not eating enough fibre. (This does not work if you have any kind of inflammatory bowl disease, and is not 100% proven, it is a general test that gives you an IDEA of where you're at.)

Now that we have debunked some of the myths about plant based eating, lets focus on 4 of top tricks to transition properly into plant based eating. 

  1. Cheese, most people panic of the thought of not being able to eat cheese. When switching over to alternative cheeses, most people start with daiya cheese because it’s everywhere, and to be honest its not the best tasting, they panic and want to return back to their normal cheese! However, there are so many delicious cheese alternatives out there that there is no need to panic ! My absolute favourite is Nuts For Cheese, a cashew cheese. It’s sold at Sigrids, and I recently saw a couple options at Panchancho. All of their flavours are amazing and it is canadian made. It’s also easy to make cashew cheese at home. If you guys follow my @simplywell.living account on instagram, I am constantly making a cashew cheese sauce. Recipe posted soon! You'll never miss cheese again.

  2. B12, supplementing with a good b12 to maintain energy levels are important. Just make sure that you are choosing a vegan b12, otherwise it is generally extracted from sheep or goats fur. I sell a MegaFood Vegan b12 at SimplyWell, it works wonderfully!

  3. Eating out! Eating out can be tricky as a plant based eater because although the food industry has gotten better, there are still times where you are stuck in a situation where you don’t seem to have any food options. My trick is to order off the sides menu or to pick apart ingredients in dishes. Just because there isn’t a “set” vegan option, or maybe there is and you just don’t like the sounds of it, doesn’t mean you cant eat there. If there is a chicken stir fry with veggies and then another dish has black beans. Ask if you can swap the chicken for black beans! Most places with be okay with it. Otherwise, there are generally lots of options you can add together on the side menu and add to a salad!
    Warnings: always ask to see the ingredients in soups, always ask if there is pig fat in baked beans, if you are ordering rice beware of chicken broth & butter.

  4. And lastly, don’t forget about your veggies. Choose whole food instead of processed. It is pretty easy to go to the grocery store these days and instead of getting a piece of chicken, you get the vegetarian chicken fingers in the fridge, and forget all about your veggies. We need to focus on whole foods plant based eating, not just eliminating meat. As we saw with the slippery slope into a lack of fibre, it is easily done when we are choosing alternative options instead of whole foods. Your plate should be colourful and full of veggies. You should be full, but not too full after eating!

If you have any questions or you'd like to chat about whether or not your transition into the veggie lifestyle is going well, I would love to help!

Email me: jehna@simply-well.ca

What supplements I'm Taking Now

As the owner of a store that sells a variety of different supplements, I am asked all the time "So, what do you actually take?" My answer is always the same: the I switch it up based on the season and what my body is needing at that time. Everyone is different, so I do not necessarily recommend you take the same things as me because everyones bodies are different and need different things. However, I have added in a description of why I take each supplement because I totally understand that it is helpful to have a general idea of where to start.
SO, here we go. This is what I am taking right now! 

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UltraInflamX Plus 360. 
What does it do? This protein powder was formulated to help people who have crohns and or colitis. It works to repair and decrease damaged caused by intestinal inflammation. However, it also works to relieve inflammation throughout the body as well. 
Description: Helps to maintain immune function. Source of antioxidants that help decrease the adverse effects of free radicals on normal physiological functions and for the maintenance of good health.
Why am I taking it? I LOVE THIS PROTEIN. It is probably my favourite supplement. Although I do not have crohns or colitis, I do have a lot of inflammation in my GI track. I have a lot of food sensitivities and have a hard time with digestion in general. (Stemming back to years and years of damage due to undiagnosed food allergies.) It also is jam-packed with nutrients and is high in fibre. So I take this protein about 1-2 times a day to keep bloating at-bay, as well as to help heal my GI track.
Tip: I personally like the mango flavour the best. 
Purchase here. (also sold in store at SimplyWell)

 
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Dr. Ohhira's Probiotics by Botanica 
What does it do?
Probiotics are amazing because they help modify your gut-flora. What that means is that they are inserting good bacteria into your gut. Helping your body to rid itself of bad bacteria. Your body thrives off of good bacteria in the gut. A healthy gut = a healthy you. 
Why Am I Taking It? I am taking 2 probiotics a day at night before bed (on an empty stomach) because it maintains good health. Again, like I said before, I have a really hard time with GI issues so I take a probiotic preventatively. It helps reduce bloating, aids digestion, increases mood, etc. 
Sold in store only (at SimplyWell) 

 
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What does it do? B12 gives you energy! It is also a vitamin that works with your brain to keep it at its peak performance. Long term, B vitamins help to ward off Alzheimer's & Dementia and other memory related diseases. 
Why Am I Taking It? Supplementing with B12 is not only a good choice for those who are plant-based, but for everyone. One night worth of drinking can depilate a years worth of B12. If you are plant-based, it is especially important to take because B12 is a hard vitamin to get through food. I take 1 a day in the morning or 2 after a night out.  

Sold in store only. (SimplyWell

 
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What does it do? This baby is jam-packed with antioxidants. The ORAC value is 5 servings of veggies! How awesome is that!?
Why Am I Taking It? I drink about 2-3 scoops of this a day. Mostly because I am addicted to the chocolatey taste (it literally tastes exactly like hot chocolate!), but also because it is so good for you! Antioxidants kill off free radicals. You want to be loading your body with antioxidants primarily through fruits and veggies. However, it is sometimes hard to ensure you are getting your daily dose of veggies, so drinking a good quality greens powder is a great option! It helps ease the mind. I drink it with my morning coffee, as an afternoon treat in the form of hot chocolate and sometimes I even put it in my smoothie bowl! This is an awesome product if you have picky eaters at home. Sneak it into their mylk as a "chocolate mylk" and voila! You've just served up a delicious glass of 5 serving of veggies without them knowing. 
Sold in store only. (SimplyWell

 
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What does it do? Vitamin D is essential for the maintenance and growth of healthy bones, as well as mood. Naturally, we get Vtiamin D from the sun. However, living in Canada, most of the year is not sunny and warm. As does the sun, Vitamin D helps maintain a positive mood. 
Why Am I Taking It? I take 10 drops once a week in my smoothies during the winter, and 3 drops once a week during the summer. I take this preventively so I have healthy bones as well as to avoid any mood dips during the winter months. 
Purchase here, also sold in store at SimplyWell

So that's pretty much it for my daily supplement intake. As I said, it changes day-to-day, week-to-week and definitely season-to-season. If you are unsure what supplements are right for you, I can definitely help! A great place to start is to fill out the Metabolic Detoxification Questionnaire to give me a general idea of where you're at. I will send back a custom supplement protocol within 24-48 hours!

Need more help? Email me! Jehna@simply-well.ca

Hope this was helpful! Chat soon. xx, 

J

 

5 Tips to eat out as a gf vegan

There are so many common reactions when people hear that you lead a plant-based lifestyle:

"That must be so hard!" "Where do you get your protein?" "What do you even eat?" "So do you just never go out for dinner?" "So you only eat salads?" "What about chicken? Or fish?" "But you must eat cheese, everyone loves cheese."

The biggest concern comes into play while planning a dinner with friends, they are always so concerned (like the adorably sweet people they are) about where you are able to eat. In my experience, anywhere you go will generally have a great vegan off-menu option for you!

Here are some tips to ensure you can eat-out anywhere:

    1    Be Understanding & Kind: My experience in the food-industry has taught me many valuable lessons, the most important of which to be nice. No server is excited to deal with an incredibly picky-person at their table and for the most part many people don't fully understand the limitations of a plant-based lifestyle. The best way to get what you want while out to eat (or just in general) is having a understanding, genuine attitude. Yes. Be understanding of your server, don't just expect they will be understanding of you.

    2    Speak Up: Don't be afraid to talk to your server and ask them if off-menu items/modifications are possible.

    3    Be creative: One of my favourite parts about being plant-based and eating out is that I get to explore my creative side. It basically works like this:

    ◦    Breakfast: Scan the menu. What do they have to offer? Instead of looking at each item, look at their individual ingredients. Most breakfast serving restaurants have eggs florentine which is composed of poached eggs, other things we aren't interested in & asparagus! Asparagus. Perfect. Moving on. Another key place to look is the side dishes. There is most likely a hash brown situation going on there (hopefully you're at a restaurant that serves onions in their hash browns). Ask your server if they have red peppers, or any other veg you are interested in & order them all together to make your own veggie-hash. Delicious!  

    ◦    Lunch/Dinner: Same situation - menu scan. Find a base in an entry that interests you: rice, quinoa, pasta, potatoes, whatever you're into. Look for some yummy veg. Is there a plant-based protein to complete your meal? Order them all as sides, or ask your waitress to tell the chef to surprise you with these ingredients. Chef's often love to get creative and I have had some delicious off-menu meals based on these concepts.

    4    Avoid soups: one very iffy item on every menu is a soup. Most places out-source their soups or soup bases and don't always know the ingredients. I have run into a few situations where I have asked the server and you can tell they are guessing. I don't like to take the chance. Unless it is a home-made soup that the restaurant can guarantee, most likely it is made with some form of animal by-product or meat-based broth.  

    5    Try ethnic: Western based restaurants are normally the most limiting

Hope this was helpful! You can do it!

xx,

J