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10 simple ways to nourish your body

eat, EAT, family meals, LIVE By May 1, 2013 Tags: , , , , , No Comments

This may sound easy and intuitive to some and overwhelming and foreign to others, but regardless, we all want to feel our best. So if you already practice these, make these 10 Simple ways To Nourish Your Body a mainstay in your everyday. If you are new to these, then start incorporating them one at a time into your day. I promise your body will reap the benefits. It’s the small but daily decisions in your life that lead to the biggest transformations.

Here’s my top 10 hit list on how to Nourish Your Body.

1) Drink warm lemon water upon rising. 

This quick flush and detox alkalizes your body and sets your digestion up for the rest of the day.

2) Eat more greens

Incorporate greens into every meal. Salads, green juices, stews, pastas, eggs, soups. Throw in the kale, chard, spinach, arugula, watercress. The greener the better. Just eat more.

3) An avocado a day keeps the doctor away

Avocados are my god. They are loaded in vitamins, minerals and fiber and contain the healthy fats our bodies thrive on. This is the fat we so need. This is the fat that speeds up our metabolism; the fat that lowers the bad cholesterol; the fat that keeps us satiated so we don’t cave at 4 pm and eat whatever is in front of us.

4) Make dinner your lightest meal (An Avocado Will do)

This allows the body to actually refresh, rejuvenate and repair during sleep. Most the time we wake up tired because our body didn’t rest, digestion takes up so much energy. Try at first eating half of what you normally do. Never eat until you are full. You have eaten to much.

5) Exercise

Move your body. Movement heals everything. If you are tired, it invigorates; if you are upset, cranky, endorphins help you overcome that mood; if you are confused, it helps gain clarity.

Do yoga, run, bike, take a class, whatever it is, it will heal.

6) Body Brush.

Everyday before jumping in the shower or upon rising, dry brush your body in swift  circular motions. This flushes toxins, gets lymphs moving and is a great skin smoother.

7) Cook

When you cook your own food, you know exactly what’s in your food. You have the control of how sweet/salty it is. Once you get in the habit of cooking, you won’t go back to eating out every meal. Pack lunches; have breakfast at home. Make restaurants the occasion.

8) Notice Habits

Become aware of the little things you do everyday. Are they helping you? Are the just habitual? If they are, then break the habit and see how liberating it is.

9) Omega 3’s

Get more Omega 3’s into your diet. Their anti inflammatory properties help you now and prevent future degeneration issues. Eat salmon, flax seeds, chia seeds, walnuts, oil supplements.

10) Take Pleasure, be Passionate 

Do what you love. If you don’t know, make it a priority to discover your inner smile. Ignite and feel your spirit in your every step.


Alyssa Bauman is a holistic nutritionist, health consultant, speaker and writer who is on the crusade to empower healthy eating. The more you eat well, the more you want to eat well. 

Foods Alyssa can’t live with out: Coconut Oil, Raw Cacao, Her Green Go-Go Juice, Avocado and lemons.

Check out for easy, yummy, healthy recipes that will nourish your soul and your body. Sign up for monthly nourished newsletters for transformative advice and nutrition tips.

12 healthy breakfast ideas

12 Healthy Breakfast Ideas For Your Family

EAT, family meals By October 10, 2012 Tags: , , , , , , , , , , , , , , , , , No Comments

Truly the most important meal of the day, breakfast should not be skipped – especially for kids heading off to learn at school.  We’ve put together 12 healthy breakfast ideas, some of which can be made in advance and frozen.  Moms need to save all the time possible in the morning!

Smoothies are a fabulous option and a great way to add fruit and vegetables to the diet.  We like to ‘hide’ spinach in smoothies and disguise it with dark fruit like blueberries.

Mini quiche are great to make in mini muffin tins and an easy place to throw in tiny peppers, cheese, bacon and herbs.

Shaped pancakes are fun to make in huge batches and keep in the freezer.  You can pull out a few at a time for the kids and heat.

Breakfast wraps (we call them ‘hand snacks’) are fun with scrambled eggs, cheese and salsa.  Wrap the end in tinfoil and they become a great portable breakfast option!

Oatmeal from scratch is easy when you add mil to the oats and finish with with cinnamon and brown sugar.

Homemade muffins are fantastic for hiding pureed or grated veggies such as zucchini and carrot.  Here are our zippy zucchini ones.

Whole grain waffles that you can pop in the toaster make a great start to the day.  Try to opt of real maple syrup over the artificially flavoured ones..

Poached eggs on whole wheat toast are a favourite in our household.  You can skip the hollandaise to save a few calories.  And a ton of time!

Granola with a few hidden chocolate chips at the bottom of the bowl helps my kids eat everything.  Wink.

Scrambled Eggs and Smoked Salmon on brown toast is a great way to start the day, and packs a ton of lean protein.

Ham and Eggs is a great way to begin a day and the protein boost will help the kids retain the juicy tidbits they learn at school.

Cut up fruit with Greek yoghurt dip is a healthy snack, and you can make fun patterns with different shapes of fruit – a sailboat scene for instance.  Sprinkled with chia and hemp seeds, it packs a ton of omega 3’s. Enjoy your breakfast!!