During this difficult time we are all staying at home more and one way to occupy our time is to eat. That’s okay if we stick to eating healthy foods and limit our sweets or treats.
I have a tendency to emotional eating and I love food. I eat when happy, stressed, bored, or anxious. I have had food issues all my life but I now know what unhealthy food items can do to my system and how they impact my overall health. There are better alternatives. I have posted some great recipes for healthier treats and comfort foods and will post more in the days ahead. Someone who survived the coronus virus asked people to not smoke, as you may one day need your lungs. I am asking that you not eat sugary nutritional bankrupt foods as you may one day need your immune system.
I am also trying to be patient, kind and forgiving to myself and ask you to do the same. I am not perfect, no one is, but I also do not want to come out of this quarantine worse off than before.
Here are a few things that might help with emotional food issues during stressful times:
I hope these suggestions help. This is a great time to reflect on how we are treating our bodies, our minds and even the environment. It is a great time to explore how what we eat affects well-being.
As promised, my favourite comfort food:
Sauteed Cauliflower Pearls with Veggies
2 tablespoons (30 ml) coconut or avocado oil
1 small red onion, diced
1 cup (250 ml) diced mushrooms
1 cup (250 ml) green vegetables such as zucchini, spinach, asparagus, cut in small pieces
2 cups (500 ml) cauliflower pearls (or small pieces of cauliflower)
¼ cup chicken or vegetable broth
½ to ¾ cup goat feta cheese, crumbled
In a large frying pan on medium heat, saute onions until soft. Add mushrooms, green veggies, and cook until tender. Add cauliflower and broth. Turn heat to low and simmer until cauliflower is cooked and liquid is reduced. Add the cheese, remove from the heat when it starts to melt. Serve. Great as leftovers.
“Will your marriage survive the coronavirus? “
That was a CNN headline I read and I also read a statistic that divorce rates in China have soared with the virus emerging. The stay home or shelter in place mandate has us spending much more time together, and that, combined with the stress of possible illness, financial stress and loneliness is taking its toll on each and every one of us.
Here are some suggestions that may help:
Take this time of togetherness to grow your relationship and help each other.. Some of the best advice a therapist gave me once was “just be nice”. A little ‘niceness’ goes a long way and can change the trajectory of your life.
Whenever I am feeling stressed or overwhelmed I do the grateful exercise. It really truly lifts my mood so I thought I would share.
Here are the things I am grateful for during these unprecedented times:
I am grateful I live in Canada which is taking the threat of the Coronavirus seriously and imposing strict regulations to stop its spread. I truly believe because of this we will conquer this threat and create the plank the Health Minister is talking about.
I am grateful that most Canadians are adhering to the rules of social distancing and staying home.
I am grateful for those who have had to go to work on the front lines exposing themselves to possibly catching the virus. This includes medical and hospital staff but also those that are keeping our grocery store shelves stocked and serving us at the check out.
I am grateful for my friends, family and clients and the long conversations in which we are indulging.
I am grateful to social media, Facebook messenger and skype that allow us to communicate with those we love who are not close by.
I am grateful for the “love you’s” at the end of those above conversations.
I am grateful for the musicians, entertainers, comedians, etc. who are putting out free concerts and amusing us with their funny posts.
I am grateful that we can still go out for a walk without being arrested.
I am grateful for employers who are sending their staff home and paying them as they realize that people need to pay the bills.
I am grateful for the generosity and kindness of all those who are looking out for their neighbours, friends and those who are in need. For example, those that rely on food banks.
I am grateful for the free cable channels that Cogeco provided to keep us entertained.
I am grateful for news that keeps us informed of what is going on but also that I can easily turn it off and distance myself from the bad news.
I am grateful that I know how to cook healthy vegetable packed foods that will keep us healthy and strong.
I am grateful that I have a safe place to live.
I am grateful for all the practices I have learned over the years that keep me sane and grounded. These would be affirmations, yoga, meditation, pranayama (breathwork), mantras, and mostly, savasana (relaxation).
I am grateful that even though the world is going through a crazy time I still feel optimistic about the future.
I am grateful that out of this isolation the planet has begun to heal itself. So amazing that it didn't take long for the rivers in Venice to become clear and fish to appear that hadn’t been seen for years.
I am grateful that there are people who will miss me during this exile.
I am grateful for the sun today.
I am grateful for the emails that are not selling something but just trying to help people. I realize we all need to make money but during these uncertain times do we need to be selling 24/7?.
I am grateful for changes that this crisis will evoke in the spiritual consciousness of some of the people in the world.
I am grateful for love, kindness and compassion
I am grateful for the opportunity to learn from this collective experience.
Please add what you are grateful for in the comments section and please share if you found this post helpful. And remember that during this crazy, difficult time there is so much to be grateful for.
I first read the book, The Five Love Languages by Gary Chapman at least 10 years ago and thought it was one of the best relationship books I had ever read. I chose it for the first book in our self-help book selections because it is all about cultivating and showing love and compassion for others. The book is based on the premise that we all have our own way of expressing love. One person might feel loved when being complimented, another when giving gifts. Misunderstandings arise when our love languages aren't in sync.
Here are some revelations from the book that I would like to share with you:
Are you being inundated with news of the spreading corona virus and the warnings that we are heading for a worldwide pandemic?
Aside from washing our hands what else can we do to protect ourselves?
The answer is to create a strong immune system. Here are some ways to boost our bodies natural ability to fight disease.
1.Wash your hands with soap and water. Hand sanitizers kill good and bad germs. The “all germs are bad” hypothesis leads to a weakened immune system. We need live bacteria for a healthy gut microbiome which determines the strength of our immune system. Our ancestors ate dirt on their veggies and didn't use strong chemicals to sterilize their environments. A new study compared a small town in Norway with a high incident of asthma, viruses and colds to one in Russia whose populations were unusually healthy. These towns were close to each other and similar in many ways. Results of the study determined that the Norway town members kept all their doors and windows closed and lived in a sterile environment. Bleaches and harsh chemicals were used to achieve cleanliness. They were not exposed to any live organisms and their health suffered. There are also studies that indicate that families with dogs have stronger immune systems because dogs bring in all kinds of bacteria from the outside. I am not saying to never clean but water with a little essential oil is a totally fine way to clean.
2. Keep moving – moving stimulates our lymphatic system. In fact, it is the only way to get the lymph moving as it doesn’t have its own pump system like the heart. Moving reduces stress in the body and lowers cortisol levels. Movement also helps with weight management and inflammation. Yoga and mind/body modalities are especially important.
3. Practise good sleep hygiene - go to bed before 10 p.m., try to go to bed at the same time each night, stay away from stimulating substances such as caffeine, alcohol and screen time, and wear a night mask or sleep in total darkness.
4. Avoid sugar, avoid sugar, avoid sugar! There is nothing that negatively affects our immune system more than white sugar. Stay away! If you need to use a sweetener choose honey which has anti-bacterial and anti-inflammatory properties, and is full of antioxidants.
5. Eat a clean, healthy diet with lots of vegetables, fruits, whole grains, nuts and seeds and organic meat. Stay away from processed and chemical laden foods. Toxins kill those good bacteria, destroying our gut health and causing a weakened immune system.
6. Increase your consumption of vitamin C through food but also through supplementation. Especially if you are feeling symptomatic then begin taking 1000 mg of C every hour or to bowel tolerance. 7.
7. Make sure you are taking enough Vitamin D3. Deficiencies are rampant in North America and studies show a correlation between low D and cancer, immune diseases, and mental health. Get tested and then make sure you are taking enough to be at the top end of the range.
8. Other supplements that boost immunity are Vitamin A, and E. If you are dealing with high levels of stress the B vitamins are important.
9. Look also at the adaptogen herbs such as ashwaganda, astragulus and tulsi or holy basil. They help with stress as well as being anti-viral, anti-bacterial and anti-inflammatory and are readily available at your local health food store.
10. There are other anti-virals that work such as oil of oregano, ginger, propolis, garlic, eucalyptus and peppermint oil, bone broth, coconut oil and echinacea. There are many good remedies with a combination of these factors in them you could try.
Last tip: gargle with salt water, or apple cider vinegar diluted in some water at the onset of a cold.
Just in time for Valentines Day - two super easy and delicious recipes featuring Chocolate!
The first is Dark Chocolate Superfood Bar from Joy McCarthy’s new cookbook, The Joyous Cookbook. Her recipes are similar to mine in that they are easy to make and healthy, with commonly found ingredients. You can check her out at https://www.joyoushealth.com/
I made these for our last full day seminar and they met with rave reviews! Dairy-free, gluten-free, grain free and vegetarian!
Dark Chocolate Superfood Bars
½ cup (125 ml) + 3 tablespoons (170 ml) coconut oil
1 cup (250 ml) raw cacao powder
1/3 cup (75 ml) real maple syrup
2 tablespoons (30 ml) unsweetened nut milk
½ teaspoon (2 ml) cinnamon
1 tablespoon (15 ml) chia seeds
2 tablespoons (30 ml) raw pumpkin seeds, divided
2 tablespoons (30 ml) raw sunflower seeds, divided
2 tablespoons (30 ml) hemp seeds, divided
2 tablespoons (30 ml) dried cranberries, divided
1 tablespoon (15 ml) bee pollen, optional
Line a 8 ½ x 4 ½ (1.5 L) loaf pan with parchment paper, leaving extra to hang over the edge to make it easier to lift pans out when completed. ( I used an 8 in square pan)
In a medium saucepan, melt the coconut oil over low heat.
Stir in the cacao powder and maple syrup. Once fully combined, add the nut milk and cinnamon. Stir and make sure not to burn the mixture.
Add chia seeds and 1 tablespoon (15 ml) each of pumpkin seeds, sunflower seeds, hemp seeds, and cranberries. Stir well.
Pour the mixture into the pan. Sprinkle with remaining 1 tablespoon (15 ml) of seeds and cranberries. Then sprinkle with bee pollen if you are using it. (I didn’t have any so left this ingredient out).
Cover with wrap and freeze for 4 hours or overnight.
To serve, remove from freezer and let sit for 5 minutes before slicing. Lift squares out of pan and slice into squares. ( I found that a small bar was quite satisfying but you can cut them to whatever size you like).
Store leftovers in freezer for up to 3 months.
The second recipe is from my cookbook, Fight Fire with Food and is one of my favorites. Not only are they addictive but they have a great combination of nuts and seeds making the texture unique and satisfying. Yum!
Dark Chocolate Quinoa Bark
½ cup (125 ml) maple syrup or honey
2 tablespoons (30 ml) coconut oil
2 teaspoons (10 ml) vanilla
Pinch of salt
1 cup (250 ml) uncooked quinoa, rinsed and dried
1/3 cup (75 ml) pistachios, roughly chopped
1/3 cup (75 ml) sliced almonds, roughly chopped
1/3 cup (75 ml) raw seeds (chia, hemp, flax, for example)
3 ounces (90 g) dark chocolate
Cranberries, coconut flakes, and additional nuts for topping
Preheat oven to 350°F (177°C).
Line a baking sheet with parchment paper.
In a small pot, melt together syrup and coconut oil until smooth. Stir in vanilla and salt. I
n a large mixing bowl, combine quinoa, pistachios, almonds, pecans, and seeds. Stir to combine. Add syrup mixture to the bowl.
Make sure all dry ingredients are wet. Spread mixture onto baking sheet in a thin layer.
Bake for 25 minutes until quinoa is golden brown. While bark is cooking melt chocolate and then pour over cooked quinoa in an even layer. Sprinkle with desired toppings. Place in refrigerator or freezer to harden. Break in pieces.
Both of these recipes are nutrient powerhouses and can be adjusted to your likes and desires. Add different nuts and seeds or different spices! Have fun creating and enjoy. And, of course, spread as much love and compassion as possible on both Valentines and Family Day.
Check out more delicious recipes in Fight Fire with Food.
What to eat versus all the things we need to avoid, however, danger lurks in our food - everything from pesticides to artificial ingredients. Some of these ingredients are there without our knowledge but most are listed in the ingredient list. We all need to start reading this list each time we buy a product. Processed food is killing us slowly but there are options. The first step is to be aware of what we need to avoid. Here are a few general rules and then we will get more specific:
The colder the weather the more I crave rich, warm soups and stews. This recipe has a unique mix of vegetables and spices and features lots of cancer preventing phytonutrients. It features sweet potatoes and cauliflower, an unusual combination but one I love. The cauliflower makes the soup super creamy and smooth. I think I will add it to other root vegetable soups. I adapted this recipe from Dr. Mark Hyman’s new book, Food, What the Heck Should I Cook? (Published December 2019 by Little, Brown Spark) I love all his work surrounding food and health.
Here is my take on Soul Food Sweet Potato Soup:
2 tablespoons avocado oil
1 large sweet onion, chopped (about 2 cups)
2 stalks celery, diced
2 cloves garlic, chopped
1 ½ teaspoons ground cumin
¼ teaspoons chili powder
1 medium sweet potato, peeled and chopped (about 2 cups)
1 small head cauliflower, chopped (about 2 cups)
4 cups filtered water
¼ teaspoon paprika
½ lime or to taste
¼ cup tahini
1 teaspoon sea salt
Dab of coconut sugar, maple syrup or honey
4 cups spinach, finely chopped plus more for garnish.
*the original recipe calls for fresh cilantro but many of my friends and family do not like the taste of cilantro so I left it out, but if you are a fan add it to the onions, celery and garlic.
1. Heat the oil in a large pot over medium heat and add in onions, garlic and celery. Cook until onions and celery are soft. Cook for about another minute adding in the cumin, and chili powder. Stir well.
2. Add the sweet potatoes, cauliflower, water, and paprika and bring to a boil. Reduce the heat to low and simmer for about 25 minutes or until the vegetables are soft.
3. In a high powered blender, add the lime and blend until smooth. Set aside. Blend the vegetables and broth, adding in the tahini and sea salt. Add in the lime to taste. Add in sweetener to taste.
4. To serve, place finely chopped spinach in a bowl and pour hot soup on top. Garnish with more spinach on top.
*Note: I used a whole lime on my first attempt and found it overpowered the taste of the vegetables. I reduced to ½ lime and added a little sweetness and perfection!
At this time of year, your body is craving warmth. Cooked foods nourish your body and soul. Avoid cold drinks and smoothies, switch instead to healing teas and cocoas. The key is to find a drink that is both delicious but also nutritious. Most take out beverages are full of sugars that cause inflammation. The following homemade drink is anti-inflammatory, easy to make, and full of nutritional benefits. This latte features Rooibos Tea which is Native to South Africa, and comes from the Aspalathus linearis plant. It has been used for centuries and is highly regarded for its health benefits. A serving of this tea contains iron, potassium, zinc, copper and magnesium and has been shown to balance hormones, prevent diabetes, soothe digestion, regulate blood pressure and prevent aging. On top of all that, it’s anti-inflammatory! The spices in this latte also have many health benefits. Enjoy!
Chai Rooibos Tea Latte
1 cup water
1 rooiboos tea bag
½ cup lite canned coconut milk
1 teaspoon chopped, fresh ginger
¼ teaspoon cinnamon
1/8 teaspoons ground cloves, allspice, and cardamom
Pinch of black pepper
1 tsp. raw honey (optional)
In a small pot, bring water to a boil. Prepare a mug for the tea bag, pour the boiling water over it and allow it to steep for 5 to 7 minutes. While the tea steeps, place the remaining ingredients in a blender and blend until totally combined and smooth. Return this mixture to the small pot and heat over medium heat until hot, about 1 to 2 minutes. Remove the tea bag from the mug and add the milk mixture. Stir in the honey (optional).
Check out other healthy drink options in my book, Fight Fire with Food. Check it out at susannej.com.
If you have ever had trouble sleeping you are well aware of the consequences of lack of sleep: fatigue,decreased brain function, cognitive decline, skin problems, insulin resistance, obesity, increased risk of major disease and accelerated aging. A good night sleep is paramount in maintaining good health and preventing aging. Here are some important tips to help increase deep sleep:
1. Your circadian rhythm is your internal biological clock triggering hormones like melatonin that
we need for adequate sleep. Sunlight is required to produce the melatonin we need at night.
The best time to get this dose of sunlight is first thing in the morning. So going for a walk in the
morning is the best way to get a good sleep at night. Cloudy day? No worries, there are still
melatonin producing rays.
2. No screen time for two hours preceding bedtime. Take a warm bath, read a book, and do some
3. Make your room pitch black, or as dark as possible. Black out curtains, getting rid of night lights
and electronics with lights on them, and wearing a sleep mask or hood all help. You will not
produce melatonin when there is light in the room.
4. Eating late at night dramatically affects your sleep. Try to finish your supper by 7 and avoid late
night munching. Eating something sugary leads to a blood sugar spike and then a crash that
triggers a release of adrenaline which keeps you up until 3 p.m.
5. Avoid caffeine, alcohol or drug use before 2 p.m. All suppress REM sleep.
6. Go to bed before 10 p.m. for better quality sleep and a balanced circadian rhythm. Try to be
consistent regarding going to bed and getting out of bed times.
7. Exercise regularly but no aerobic exercise before bed.
8. Drink herbal teas before bed such as chamomile, valerian, passion flower, lemon balm, talsa or
holy basil, kava or lavender. I rarely recommend a particular product, but I do like Distinctly
Tea’s Good Night tea blend. I have found it to be the most effective. Their website is
9. A warm glass of milk and some ashwaganda are my go to, but there are many supplements that
help sleep. Magnesium, melatonin, passionflower, valerian root, lemon balm, GABA, L-
Theanine (from green tea), Vitamin B6 and Lactam ( bioactive milk-derived peptides) are some
10. After my last restorative yoga class one of my students told me she slept 9 hours straight and
woke up pain free for the first time in months. We need to activate the parasympathetic
nervous system (versus sympathetic, fight or flight, system) in order to sleep and heal. Come to
a class or start a home practice of restorative poses before bed. (Read previous blog on
restorative yoga at susannej.com)
Getting between 7 to 9 hours of sleep is recommended by most professionals but the quality of sleep is even more important. During deep sleep our body and mind renews, heals and regenerates. This is important for our cells, brains, energy level maintenance, and for strengthening our immune system. I hope these tips help. Sweet dreams.
Susanne Jakubowski is a holistic nutritionist, yoga teacher, Thai Yoga Therapist, and cancer survivor.