Morning Boosts: How to make Breakfast Quick, Easy, and Enjoybable

The first in a series of many morning wake-up boosts to leave you feeling great for the day

With this post I am starting a series of my favourite breakfasts and morning meals that are healthy and energizing. I was never a breakfast person, but I think it might be because I never found foods that I actually enjoyed eating for breakfast.

This is one of my favourite breakfasts; not only is it healthy but the prep time is quick. If you feel you are one of those rushed people in the mornings, do not fear, you can make this the night before including everything but your choice of fruit, which will give the chia seeds and other superfoods time to soak up the nutrients.


Although this is very straight forward and anyone could do it, sometimes you just need to see some inspiration and new ideas, am i right? So here it goes, a simple and healthy morning boost

 Ingredients: 

•  Probiotic Yogurt
•  Chia seeds
•  Hemp seeds
•  “Superfruit” topping … a mix of dried superfood fruits and seeds
• Your choice of fruits - I have chosen mangos, blueberries, and peaches (also depending on what is in season)
•  I would also recommend adding some matcha powder or Açaí powder to the yogurt mix, to add some more flavour and good nutrients!

After mixing it all together, I like to add a little bit of cinnamon to top it off! This is a super quick, easy, and healthy meal to throw together in the morning. To speed the process up, I would suggest preparing for the week by making a little fruit salad so you are not spending time cutting up fruit in the morning. Additionally, you can mix all the seed ingredients together, since they all require the same amount.

Tip: Adding yogurt to fruit actually helps keep the fruit for longer. That way you can meal prep by cutting up a fruit and mix it with yogurt to keep in the fridge. You can add all the seeds and fruits on top of that!
                              

This is a very basic outline for a yogurt boost… change up the seeds, the ingredients that you mix in with the yogurt, or the fruits you use!


                                    

Breakfast is an underestimated meal. As mentioned before, I often did not eat breakfast and waited for snacks or for lunch. With this series I will be posting breakfast foods that are not your traditional eggs and toast. I find these meals easy to make in the morning and I actually enjoy them as well. Breakfast has become something that i look forward to every morning … and looking forward to something every morning is a great way to start your day! 

Two Week Paleo Diet - Detox and Organization

Five Steps to Making and Keeping a Paleo “Practice-Run” Diet

It is really hard to make sure you eat healthy when you are at university. Ok, not really hard. But it takes a lot of planning and preparation. It's very easy to buy food on campus and come home and make a meal that is not necessarily “unhealthy” but lacks certain elements of a healthy balance.
You have so much to do that you don’t want to spend your time cooking, but it really only feels overwhelming when you don’t feel like you are fuelling your body properly.

I know this has been said before, but I have personally truly found that what you put in your body affects your mood, your mindset and outlook, and your emotions… the effect of food is not only a physical but also a mental one.

I also have a lot of stomach complaints and I figured changing my diet would hopefully ease the discomfort. I’m not going to talk a lot about the paleo diet because I am no expert, but I am going to provide you wish the dishes I made along with a few simple steps to do to help with eating healthy on a busy schedule. My goal was not to lose weight (or at least not a significant amount), but to feel healthier and feel like I was putting good food into my body… unfortunately, it turns out that pasta every night isn’t so great for you after all.

The idea of a Paleo Diet is to eat “real food”. This means eating natural, non-processed foods such as meats/seafood, plenty of fruits and veggies. In turn, you are supposed to steer clear of carbs such as wheat's and grains (sadly meaning no pasta - my greatest weakness), dairy, alcohol, sugars and processed sugars, and even legumes such as soy foods and beans.

Just like my other posts on food, most of these meals will be made to serve 1… or 2 because I like left-overs! I feel that that is another hard thing to find as someone cooking for “one”… I tend to not be so excited about a meal when it’s on the table again for the fifth day in a row.

Here are a few steps I took to plan this two-week diet some of the struggles I had, and my personal opinion on the whole adventure.

Whole 30 Cook Book

Step 1 - Spend time picking out recipes

I was inspired to try a paleo diet when I found “The Whole 30” recipe book, “A 30-Day Guide to Total Health and Food Freedom”. I brought this book back to university with me and read through it, picking out recipes and understanding the philosophy and purpose of the Paleo Diet. I also looked on Pinterest for other recipes and ideas. I picked out a bunch of recipes that I wanted to try and that I knew would motivate me to stick to the diet since they looked so delicious.

Step 2 - Make a Meal Plan

After I had picked out all the different recipes that spoke to my food soul, I compiled them into a self-made calendar. Below is the chart calendar I made, which states the date, the meal, the link to the meal if necessary, and the groceries needed to make the meal. That way, I could go grocery shopping once for the whole first week, know what each recipe needed and be prepared. I also wrote out two “Emergency Meals”, that fit the Paleo Diet requirements but that did not require a recipe or preparation, in case I did not get to the grocery store or feel like preparing.

I also added a “treat” to attempt in between the week. That way, I could still satisfy my sweet tooth without breaking the rules. Unfortunately, being a busy student, I only got around to making the first treat, which I had actually made a few times prior.

Paleo Diet Calender

Step 3 - Make an Organisational Plan

For each week I made a grocery list of what I needed. I tried to make one meal a night for the first few days so that I would have plenty of leftovers since I knew I would be less inclined to continue if I did not have time to actually make the meals. It turned out to be a lot of food and a lot of leftovers, so I did not end up making everything I planned to. Regardless, having a plan is just guidance and it is okay to adjust it to your life as you go along.

Step 4 - Prep, prep, and more prep

I feel like I have basically covered this one in the previous two steps, but it is the most important point so it deserves its own step. When you don’t prepare, you get lazy, you’ll make excuses, and it will feel beyond difficult to stick with your plan. The first week worked really well for me; however, in the second week I lacked preparation which led to

Step 5 - Stick to it!

I find that this one goes hand in hand with step 2 and 3 … when you have a plan and you know what you are eating, when you are eating it, when you are cooking it, and how you will be using the leftovers, it is easy to stick with it.

Here are three of the meals I made from the first week of my calendar, all from the "Whole 30" Paleo cook book.

CHICKEN HASH

SEARED SALMON BENEDICT

CHICKEN COCONUT CURRY WITH GRILLED VEGGIES AND PINEAPPLE
                   

COMING SOON… post paleo diet meals to come... I continued a healthy diet and meal plan prep post the strict paleo diet rules. I still tried to stick to the requirements generally speaking, but I did not guilt myself if I did not follow it or if i needed a pasta or chocolate fix. I focused more on healthy meal preperation for each week. After the pelo diet I realized the main problem with keeping a health diet is having the food ready. No one wants to come home at 9pm and spend another hour making a healthy meal. Especially not when that requires clean up and there is still other work to be done. I will be posting another meal preperation post, which focuses more on preparing and maintaining a healthy die through meal prep opposed to a strict diet.

Reflection and Paleo Diet Thoughts

To be honest… the first week went really well. I stayed away from sugar and anything else that isn’t part of the paleo diet. By the second week, and a weekend at in a university town (meaning a few parties and alcohol), I was less strict with the diet and got a bit lazy. I still stuck to my meal plan, but in turn, I would slip up on a few other things… have a little sweet treat or on a bad day make pasta for dinner instead of following the meal plan. However, these slip ups came down to preparation because if I had had a meal made, I would have been less inclined to opt out for some comfort food. But I’m just gonna be real; sometimes you just NEED comfort food and no amount of preparation can do anything about that.

In general, this two-week test was a really good introduction to incorporating the Paleo diet in my life. I find that following a diet becomes easier when you know how to make the meals well and you do not have to follow a recipe. It also becomes easier the more you do it. If the full two weeks or even 30 days (as Whole 30 recommends) is too daunting, just try doing one or two paleo meals per week. That goes for any diet or food goal, whether you are trying to stay away from dairy or meat or attempting a more vegan based diet. Start with baby steps and grow from there.

One more big thing is to not be too hard on yourself. So what if you had some chocolate after dinner or needed to just make a quick pasta meal. Know you are in the right frame of mind and on the right track by just being aware of what you are putting in your body. Regardless of whatever diet I try or how I am feeling, the main rule I live by is 'everything in moderation'. Enjoy food; don't create negativity around it!

(Back)Packing Light

 7 Tips And Packing List On What To Bring On A Short Backpacking Trip

When I went on my mini backpacking trip to Scotland I was impressed with how little I brought along. Especially when city touring I usually like to bring a different well-coordinated outfit for each day, but with staying in hostels and going from city to city I didn’t want to be lugging a suitcase with me, regardless of how small. I wanted a backpack.

So I packed just enough that I could mix and match to still create a "put-together-look". It definitely was not as glamorous as a big city but for this trip it was perfect. I also did not have a large range of weather conditions to be packing for as Scotland is pretty consistent in rain and clouds. Therefore, my aim was to pack for layering. Even though this packing list is one I specifically used for Scotland I think it is a good basis to build on for future travels, adjusting main pieces based on the weather or adding a few things depending on how long the trip will be.

Looking back, I could have lasted longer with just these few things. (They might have eventually needed a wash, but I didn’t once find myself wishing I had packed more). You never really see the same people again, so even though a few pieces can create many different outfits it also doesn’t matter if you wear the EXACT same thing multiple times. Ultimately, it is important to pack just basics that can easily be mixed and matched to create ease when travelling.

What to Pack 

 

Packing list

• Two Basic Long Sleeve Shirts
  I chose black and white - solid colors go with everything.  
•  One T-Shirt and a Pair of Leggings
  Wear leggings during the day, but they can also be used as a PJ. (Especially is the weather isn’t that nice and you're sleeping hostels, you stay warm and it can also calm your nerves about the beds and sheets). 
• Jeans and Light Pants
  In case it gets warm or to just mix it up! I packed a thin pair of linen track pants. 
• Two "Nicer" Long Sleeved Shirts
  Under both of these “nicer” long sleeves, I layered the basic long sleeves for colder days.
• One Big Warm Sweater
  You can fit lots of layers underneath to create a warm and stylish look. Add a scarf to that and you definitely look like you should be reading that captivating book at that cozy corner table in a cafe. 
• One Patterned Tanktop
  This is where I suggest you bring patterns in. The tank top can be worn underneath the basic long sleeves or nice shirts, or under multiple layers of clothes if it's cold out. It brings a nice contrast and some color into the outfit. 
• Extras
  Some other things that aren’t included in the picture…
• I would keep undergarments to a minimum. It's easy to quickly wash small things like underwear in the sink, and you definitely don’t need 3 bras for a short trip… I’d say one normal and one sports bra is enough. Again here it might be fun to bring a patterned sports bra, in case its warm out and it shows through your t-shirt.  
• Wash kit and toiletries I would also suggest keeping these to a minimum. Use lots of small (plastic) bags so that you are not struggling to fit one big wash-kit into the backpack. Instead, the smaller bags can be stuffed in all the little leftover spaces. I did bring a small wash-kit for essentials - things I needed multiple times a day.  
• On this note, purchasing a few smaller containers that you can fill with your shampoo, conditioner, creams, face soap, etc.. is also a good idea, specifically if you are bringing the small backpack as carry-on for the short trip.

Bags, Shoes, Accessories

I packed 2 pairs of shoes… running shoes for walking and flip flops if the weather is warmer, but most importantly for showering.

In the picture above lies the black backpack I took in which all my clothes fit. I have my travel wallet where I keep my passport and any other important documents such as bookings, extra money or different currency needed. You can find travel wallets like these all over that place.


A notebook to write things down in is important ... see my reasons in the previous post, “Why You Should Travel Alone” post. I also brought coloured pencils in case I decided to sketch or wanted to color code… it just makes things more fun! Just as important is a good book to read. Read Why You Should Travel Alone to see why I think an insightful book is a must.


I also brought a small purse along which I used every day while exploring. While travelling between cities, it had all my important travel documents that were easily accessible. While travelling I could store those documents safely in my bag and take this small purse sightseeing with me. It was big enough to hold maps, tour flyers, my wallet, and sunglasses. I would suggest bringing a small bag to carry around with you because you really don’t need much especially if the weather is staying somewhat consistent.

Outfit Options and Examples  

Here are five simple outfits that you can put together with the packing list above. 

Outfit 1 - “Causal Layer Day"

Knit or warm sweater

Basic Long Sleeve

Patterned Tank top (to show out the bottom)

Jeans

Running Shoes

  
Outfit 2 - "Comfy and Warm" 

 “Nicer” long sleeve
Basic Long Sleeve (to layer underneath)
Leggings
Optional: Tank-top underneath for more warmth and layering
Running Shoes

Outfit 3 - "Museum Day"

“Nice” warmer top

Patterned tank-top underneath (to show out the bottom) 

Jeans

Necklace

Running Shoes

Outfit 4 -"City Touring"

Wrap around sweater 

patterned “cute" tanktop

Jeans

Necklace

Running Shoes

Outfit 5 - Comfortable Travel  

Knit or warm sweater
Basic Long Sleeve
Patterned Tank top (to show out the bottom)
Light Pants
Running Shoes

Six Packing Tips:

1. Bring multipurpose clothes.
   
Basics and sold colors can be worn multiple times without you getting bored of them or it being noticeable.
2. Flip-flops are a MUST.
   If you are travelling on a budget and nice hotels aren’t on your “To-Do” list, flip flops for a shared bathroom are 100% a necessary. 
3. Have travel documents ready and research done. 

   It is important to know HOW to get from one place to another. Especially if you are travelling alone, know what trains to use, where the location of your hostel is or the general area you would like to go to if you’d rather spontaneously find one. It is simply a good idea to have some idea of where you are headed. 
4. You DO NOT need as much as you think.
   
Practice being minimalistic. I promise you right now, that you do not need to bring that extra sweatshirt or a “going out dress”. Regardless of whether you are travelling for a number of weeks or months, keep in mind that less is more. Bring your few favourite things and you’ll wear them all the time. 
5. You can ALWAYS dress an outfit up.

   The more simple the clothes are the more use you will get out of them and you can ALWAYS dress something “plain” up! 
6. Pack Snacks.

   Now to the important things in life: Food. Snacks are never a bad idea. They will come in handy for long trips and anytime you are not hungry enough to get a meal (or want to save money). 
7. Roll Up Clothes for Packing This will save space by rolling your clothes as small as possible. Wrap an elastic around multiple rolled up pieces of clothing to keep them rolled up. This will keep things organized as you can put like pieces together for example by tying an elastic around all long sleeves.

Why You Should Travel Alone

 Solivagant: (The Spectacular) Wandering Alone

I recently took a backpacking trip to Scotland by myself. Initially, I was planning on staying with a friend for part of it but in retrospect, I am so glad it didn't work out. It was an amazing trip and I had some incredible experiences. Let me give you a few reasons why I think traveling alone is so important and why I can’t wait to do it again!

You Plan Around Yourself

One of the biggest advantages and benefits to traveling alone is that you don’t have to factor anyone else into your plans. You get to do whatever it is you want to do whenever you want! It is interesting to see how everything seems to fall into place when you just let life happen. You wake up and begin your day with a few things in mind that you would like to see and without a real plan, the day unfolds itself. You happen to arrive at the museum just as it opens and skip the lineup, and as you walk down the street the correct bus just happens to pull into the stop. When you let go of plans and have no worries about time, it starts to seems as though life is planning for you.

Observation Allows You To Stay In The Moment

Whether you are walking through the streets, immersing yourself in a nature hike, or are simply people-watching from a cafe window, be aware of everything you see. Every little detail matters. While you are observing you might start to notice things about the people walking by, the architecture, a single beautiful flower perched on a windowsill. Don’t be afraid to start a conversation with yourself. That doesn’t make you crazy, don’t worry. But it will allow you to get to know yourself a bit better. Amuse yourself a bit and make note of everything that is going on around you and maybe you’ll even feel comfortable enough to start a little inside joke with yourself! You will be amazed at the amount of company you have while just being alone!

You Learn To Deal With Things

One of those things is getting around on your own. Of course, google maps and smartphones give you an easy way out. Still, you are able to get familiar with the city when the only person you have to rely on is yourself. You can no longer be mindlessly lead around, blindfolded, by another person who has “the good sense of direction”. On my trip, I also got into a bit of a money situation where my bank shut down both my credit card and my bank card. Thankfully it all worked itself out, however, there was an extended moment of panic where I realized I did not have the safety net of another person. Having another person would have saved me from a lot of stress I experienced, however after it passed I was proud that I could deal with the situation on my own. It increased my confidence in myself for the remaining trip and for my future travels.

You Learn About Yourself

I think this was probably the most eye-opening and calming part of my experience. When you are alone you spend time with your thoughts, however, because there are not a million other things happening in the world around you that you have to pay attention to, you can actually focus on a single thought at a time. Everything slows down and there is a sense of serenity and a feeling of content. A thought would appear in my head whilst observing the small shops and cafes as I strolled the streets of Glasgow, and I would welcome it. One thought would come at a time and I would study and disassemble each, in order to understand why I was experiencing that particular perspective on the situation and why this other particular thing gave me a feeling of stress. I asked myself why I have particular feelings and reactions towards these thoughts. The answers just arose.

I was able to understand myself better in terms of my actions and feelings in relationships and friendships. I would also recommend researching a little about “finding yourself” before you go. I know that may sound a bit too spiritual for some people, but really all it is is asking yourself the important questions so that you can start prioritizing what’s important to you, being aware of how you act in relationships and understanding what you want in life. I made a list of things I should do to start understanding yourself better in my journal before I left. One afternoon I sat in a park and another I spent drinking tea in a coffee shop, simply jotting down thoughts and feelings that each point on the list arose.

Bring a Contributing Book

Bring a book that discusses the meaning of life, the world, love, or relationships. Bring a book that gets you thinking and reflecting on your life. Bring something that will give you time to think and contemplate your views on different aspects of life. I brought The Alchemist , one of my favourite books, by Paulo Coehlo. It gave me a lot to think about while I was traveling on my own. This book in particular has a lot to do with the idea that there is a greater force of energy in our world that ties everyone together. Paulo Coehlo uses this force to explain life lessons including the belief that everything happens for a reason. Reading this while traveling alone contributed to understanding myself better and added to my attitude towards life and everything that it thrown at you.

I would say this book contributed greatly to my trip. It was an interesting story with an eye-opening abstract but meaningful message and was able to almost apply the essence of it and I was able to re-examine my life, all while traveling and exploring on my own adventure.  One specific aspect of the book that really spoke to me was the phrase “Maktub”, translating loosely into “it’s written”… the reassurance that everything that happens exactly as it should, as long as you follow your heart. So that is what I practiced doing… listening to my heart. Because I was on my own, I was able to really think about what it is that I want in all the different aspects of my life and therefore listen more clearly to what my heart wanted and in turn what would ultimately make me happy.

Some other things to do…

• Take artsy pictures 
• Spend time in a bookstore 
• Mix it up and spend time in nature as well as in the city 
• Pick one part of the city and spend the day exploring that area 
• Find a cafe and people watch, read, or journal
• Go on a tour and get a feel for the city 
• Talk to people! Especially if you’re staying in hostels!
• Make a goal to make friends to hang out with for a day or night 
• Practice eating alone in a restaurant 
• Take a walk through nature or go on a hike 
• Sit somewhere and try not to think about anything, instead, just be in the moment 
• Have fun being by yourself and practice entertaining yourself! 
• Take note of the architecture 
• Contemplate what this place looked like a hundred years ago 
• Examine what the three most important things are in your life

Zucchini Brownies

A Healthy Sweet Treat! 

Recently I departed on a crazy mission not to eat any sugar or gluten. After returning home from my first year away at university in Canada, I felt like I had spent the year stuffing my face. Yes, I had been working out and trying to make healthy choices concerning food. Especially my final week in Canada though, I can chalk the unhealthy feeling down to the fact that my aunt and I just aren’t good for each other. And honestly, I love that and its always fun to have treats with her and no guilty feelings - that's the rule. After a time of letting go, however, I always need my health kick; My workout plan and my healthy foods. It was the need to feel healthy once again.

Back to the goodness that is good and sweets. This amazing Zucchini Brownie recipe that is both gluten free and (mainly) sugar-free has quickly become one of my favourite sweet treats. They satisfy my craving and are healthy enough that I feel I’m doing my body at least some favours. The following recipe is altered based on a few recipes that I have tried.

Ingredients  

 Instructions: 

1.  Turn the oven on to 180°C (350°F).  
2.  Mix all the wet ingredients; Almond Butter, Vanilla, Egg, Agave Syrup, Zucchini together. 
3.  I like to blend it lightly to make the pieces of zucchini even smaller. The mix of half big pieces and half small pieces makes for a nice consistency.      
4.  Add the remaining dry ingredients; Baking soda, salt, cinnamon, nutmeg. 

 

        5.  Oil pan and pour in mixture. Add chocolate chips and stir.

 
Of course, now if you made it, you know that it is healthy and has a vegetable and no sugar in it, and that might ruin it for you. Let me tell you though that these treats make it pretty close to top ten on my dessert list. And now please don’t think I’m a sugar-hating monster - I’m not. Chocolate is probably one of my favorite foods. Yet I still love these brownies. I also just put normal semi-sweet chocolate chips in so that's where the sugar some from, but dark chocolate also works! They just as gooey, sweet, and delicious as any other brownie!