Claudia CandeiasClaudia Candeias

Claudia Candeias is a certified Holistic Health Coach working with individuals online and in person as well. She practices a holistic approach to health and wellness, which means that she looks at how all areas of your life are connected; from nutrition to physical activity, sleep, stress, and more. She supports and helps people reaching their goals to find Health, Happiness and Harmony in their life.

Marbled Pumpkin Chocolate Bread

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Don’t let the name of this recipe fool you. This marbled pumpkin chocolate bread is moist, dense and decadent and could easily do double duty as a dessert!

~8 mini or 1 large loaf pan

Ingredients:

Wet

• 300g pumpkin puree (homemade or store-bought but NOT pumpkin pie mix) – I used butternut squash puree
• 50g raw honey
• 125ml soy milk (unsweetened)
• 3 tbsp avocado oil
• 1 tbsp lemon juice
• Vanilla extract

Dry

• 250g flour (100g almond flour (not almond meal) + 150g whole wheat flour)
• 2 tbsp baking powder
• 1 tbsp baking soda
• 2 tbsp pumpkin pie spice (cinnamon, nutmeg, ginger, clove)
• 1 handful raw walnuts

Chocolate layer:

• 3 tbsp warm water
• 3 tbsp cocoa powder (raw unsweetened)
• 1 handful dark chocolate chips

Directions:

1. Preheat the oven to 365°F

2. In a bowl combine all the wet ingredients and mix well

3. In another bowl combine all the dry ingredients. Add to the wet and mix until combined.

4. Divide the batter into equal parts in the 2 bowls

5. To one bowl add the cocoa powder and water and mix in.

6. To the other one, add the walnuts and mix.

7. Spoon the plain batter and chocolate batter alternately into the prepared loaf pan.

8. Swirl the batters together with a knife

9. Sprinkle chocolate chips or nuts on top

10. Bake for 50-60 min (or until a toothpick from the center comes out almost clean)

Note: Store well in the fridge up to 5 days

How To Create A Healthy Home Environment

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Healthy Home

Your home environment plays an important role in your health and happiness physically, mentally, and emotionally. Creating a space that feels safe and comfortable and brings you joy is crucial for living a healthy and happy life. In fact, studies have shown that a clean and comfortable living environment reduces stress and increases health and happiness. So learn how you to can create a healthy home by following these important tips.

DETOX YOUR HOME

Healthy Home Checklist

Create A Vision Board Of Your Ideal Home Environment

A vision board is an ideal tool to help you clarify and maintain focus on a specific goal. Paste images and words that represent your home goal onto a board and then put it somewhere you will see it daily.

Get An Air Purifier

There is more air pollution inside homes and businesses than outside of them, that’s why you have to make sure you’re breathing in clean air. Air purifiers remove triggers for asthma attack and also eliminate allergens, such as dust and pet odor.

air purifying plants

Get More Plants

Indoor plants are a great way to purify air, boost mood, improve health, and sharpen focus. Therefore fill your home with natural air purifying plants such as;

  • Spider plants
  • Aloe vera
  • Peace Lily
  • Golden pothos
  • Boston ferns
  • Rubber plants
  • Palm trees

Clean And Declutter Your Environment

Keeping a clean home has wonderful health benefits, both physically and mentally. A cluttered, dirty, or confusing environment can cause us to feel worried, sad, or helpless. And less stuff means less to clean.

Light Scented Soy Candles

Scented candles have been shown to promote focus and lift your mood.

Soy candles are recommended because they burn cleaner, preventing toxins and pollutants from being emitted into the air.

indoor herb garden

Start A Herb Garden

Having an herb garden in your home is a great experience that can save you money, relieve stress, and provide fun.

Create A Cozy Sleep Space

Getting enough sleep is vitally important to your health. Make sure to create a sleep space that is as comfortable for you as possible.

Click here to read, Top 4 Sleep Well Tips For Better Health .

Organize Your Pantry

If you keep your kitchen and pantry in order, you’ll be more likely to cook at home and enjoy spending time in your kitchen.

How to Organize: The Pantry

Your home environment is a mirror of your goals, priorities, and who you want to be. Have fun creating and maintaining a nourishing home environment that brings you countless health and happiness.

9 Ways Your Mind And Body Are Telling You That You Need Some ‘Self Love’

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self love

It could be any activity during a typical day; I’m cooking, my son is playing in the kitchen, my partner is asking me something and all of a sudden I’m like “uuuggghhh!!!” and I start feeling angry. Do you feel me? This is my body and mind telling me: Hey Mama show yourself some self love and get some “ME” Time.

As women, wives and moms, we get caught up in a cycle of doing things for others and we forget ourselves too often.

Click here to read, “Parental Burnout: When Exhausted Mothers Open Up”.

When you start feeling angry and impatient without any reason (especially if EVERYTHING and EVERYONE annoy you) that’s one of the signs that you need to take some time alone for self-care. If ignored, you risk becoming overwhelmed emotionally and physically.

Luckily, I’ve come to recognize the warning signs that appear when I’m pushing myself too much and stretching myself thin. Below you’ll find a list of what to watch before so you don’t self-destruct.

new year new me

9 Ways Your Mind And Body Are Telling You That You Need Some ‘Self Love’

You…

  1. Want to ignore your phone when it rings
  2. Frequently feel frustrated
  3. Want to hide in the bathroom, bedroom or closet
  4. Are overwhelmed by the little things
  5. Start snapping at your loved ones
  6. Find that nothing sounds enjoyable
  7. Feel uninspired
  8. No longer know what you want
  9. Constantly feel stressed

Taking some time for yourself it’s the key to having balance in your daily life. So next time you notice those signs, talk to your partner. Explain why you need some time for yourself to recharge. Then, find a way together to make it happen.

For further reading and information about the best way to get in some ‘me time’, click here to read, “Gentle Ways To Welcome The New Year With Self Care”.

I promise you will feel better, recharged and more focused. It will be beneficial not only for you but for all the people in your life. So show yourself so much needed love!

Click here to read, “What is Your Self-Love Language”.

 

the good life

Further Reading

In today’s fast-paced world, it can be difficult to find the time to look after ourselves.  There appears that there is no time for wellness.  Meal planning is a nuisance if we decide to do it all, and we often find ourselves scarfing down whatever is convenient, eating food to survive instead of to thrive. We find ourselves fatigued and wonder what is wrong, where does the day go? We must learn to make ourselves a priority. We need to pay attention to what we do with our bodies because it is our health that gives us the quality of life we want. It is essential that in chasing after these things, we do not forget the organism that is helping us achieve all these things—our bodies.

Click here to continuing reading, “6 Essentials for a Vibrant Life”.

Soft Gingerbread Cookies

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These festive, soft gingerbread cookies are a sure fire way to fill your home with holiday cheer with just the aroma alone.  After all, who can resist the taste of gingerbread during the holidays?

Did You Know?

Ginger belongs to the same family as turmeric and has many medicinal benefits which includes;

Ingredients

chewy gingerbread cookies

Instructions For Soft Gingerbread Cookies

  1. Preheat oven to 380°F.
  2. In a medium mixing bowl, combine the flour and the spice blend.
  3. Next add the maple syrup and the melted coconut oil stirring just until incorporated.
  4. Transfer the dough to the center of a large sheet of plastic wrap, and shape into a 1”-tall rectangle.
  5. Leaving the cookie dough between the sheets of plastic wrap, roll it out until ⅛” thick. Lightly flour your cookie cutter, and press it into the dough, making sure each shape lies as close to its neighbors as possible to minimize unused dough.
  6. Peel the unused dough away from the shapes, and place them onto the prepared baking sheets. Re-roll the unused dough, and repeat.
  7. Place baking sheets in the oven, one on the middle rack and one on the upper. Bake for 8-9 minutes.
  8. Place the baking sheets on cooling racks to cool *NOTE the cookies will further crisp as they cool.
  9. ENJOY!!

**If you prefer your cookies crisp, bake for an additional 3-4 minutes (for a total bake time of 11 minutes)

Keto Cauliflower Patties

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This recipe for keto cauliflower patties with feta cheese is a family favorite of mine. The simple and clean ingredients were carefully selected in order to get the most out of this dish. But be prepared to share your keto cauliflower patty recipe after the meal because everyone is going to want it!

Ingredients:

  • 1 tbsp mix of seeds (sunflower, pumpkin, sesame, chia, etc.)
  • 1 tbsp baking powder
  • 2 tbsp coconut flour
  • 1 cup feta cheese in chunks
  • 1 tsp garlic powder
  • 2 cups cooked cauliflower florets, finely chopped
  • 1 tsp paprika
  • 1 tsp onion powder
  • An organic egg

Click here to read, “Do I Always Have To Buy Organic?”

Instructions:

  1. To cook the cauliflower florets, steam a little over 2 cups raw cauliflower florets in a little water covered for 4 to 5 minutes or until tender but not mushy. Then drain well and dry on paper towel. Next, using a knife, finely chop and set 2 cups aside.
  2. Preheat oven to 400°F.  Grease a nonstick cookie sheet with coconut oil.
  3. In a medium bowl, combine all of the ingredients and add the cauliflower.
  4. Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the cookie sheet and bake for 25-30 minutes or until golden.

Serve with a soup or salad.

Healthy Carrot Cake

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Last week I was craving a good and crunchy carrot cake (I love when they have nuts). At the same time I had a few ingredients in my fridge that I had to use before they expire. So I improvised and created this healthy carrot cake recipe with cinnamon and walnuts.

This delicious cake will not only bring you joy with the flavor but it will also improve your health!  It’s ingredients are rich in antioxidants, fiber, Omega-3s and beta carotene. All in which are important to maintain good health. So it’s ok, you can now “have your cake and eat it too”.

carrot cake

Ingredients For 1 Loaf Pan

Click here to read, “Do I Always Need To Buy Organic?”

Directions

  1. Preheat the  oven to 400F and line a loaf pan with parchment paper (or grease very well)
  2. In a mixing bowl, stir together all the dry ingredients (flour, coconut sugar, baking soda, baking powder, 1 handful of walnuts and 1 handful of cacao nibs).
  3. In a separate bowl, whisk together the eggs, yogurt, hazelnut puree, milk and vanilla extract. Next, add the carrots and stir until combined.
  4. Mix the wet ingredients with your dry ingredients and stir until well combined but do not overmix. Then add the remaining walnuts and cacao nibs.
  5. Pour the mixture into the prepared pan and smooth down evenly.
  6. Bake 35 minutes or until a toothpick inserted into the cake comes out clean.
  7. Let it cool and ENJOY!

Gut Problems? 7 Key Steps For Healthy Digestion

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gut problems

Digestive health is important however digestive problems can be very common. For some people, gas, bloating, constipation, diarrhea or heartburn have become their new norm.

When your doctor can’t find the underlying cause of the problem, it’s called a gastrointestinal disorder with no specific cause.  Fortunately, in many cases, there is a way to get some relief by changing your eating habits.

Click here to read, “How to Detoxify without Retoxifying Your Body”.

Here are my tips on how to achieve digestive health.

Bring On The Fibers

A high-fiber diet helps to keep food moving through your digestive tract, making you less likely to get constipated.  You can progressively increase your fiber intake.  Fruits, vegetables, whole grains and legumes will help you reduce diarrhea and constipation.

Foods which contain soluble fiber:
  • Apples
  • Oats
  • Legumes
  • Carrots
  • Barley
  • Psyllium

All helps lower cholesterol levels and helps control blood sugar levels.

Insoluble fiber helps to keep you regular, and prevent constipation.  It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.

Foods which contain insoluble fiber:
  • Whole grains
  • Nuts
  • Beans
  • Vegetables such as cauliflower, green beans and potatoes

If you are constipated, add more insoluble fiber.  However, if you have diarrhea, go for soluble fiber.

hydration

Stay Hydrated

Low fluid intake is a common cause of constipation.  The fibers absorb water, making the stool softer and easier to pass.  If you are dehydrated, the fibers will be less effective and may worsen digestive disorders.

There are no specific guidelines for the amount of liquid to drink, but experts recommend drinking (1.5–2 liters) of non-caffeinated fluids per day to prevent constipation.  However, be weary of sparkling water, milk and juice as they can sometimes cause bloating.

In addition to water, you can also meet your fluid intake with herbal teas and other non-caffeinated beverages.

Click here to read, “Why You Should Be Drinking White Tea Everyday!”

Eat On A Schedule

Your digestive system likes routines so try to eat at the same time each day.  Also, eating late at night can lead to heartburn and indigestion.  If you experience digestive issues at bedtime, try waiting three to four hours after eating before going to bed.  This will give the food time to move from your stomach to your small intestine.

Take Time To Chew

Digestion starts in the mouth.  Digestive enzymes are secreted in the mouth by your salivary glands and work to start to breaking down food, especially starches.  The longer you chew, the more saliva is made.

Try chewing at least 20 times before swallowing each mouthful.

Manage Stress

Stress negatively impacts your digestion and has been associated with stomach ulcers, diarrhea, constipation and IBS.  If you have too much stress or anxiety your body thinks you don’t have time to rest and digest.

Reducing stress with deep belly breathing, meditation or yoga can improve not only your mindset but also your digestion.

Click here to read, “The Healing Power Of Mantra Meditation”

mindful eating

Mindful Eating

It’s easy to eat too much too quickly if you are not paying attention.  This can lead to bloating, gas and indigestion.  Avoid having a meal on the run, while watching TV or scrolling on your smartphone.  Take time to:

  • Sit down
  • Eat slowly
  • Focus on your food
  • Savor every bite

Enjoy the flavors, textures and smells of your meal.

Exercise Regularly

We all know the health benefits of exercise for our heath, wellbeing and shape.  But moving your body in a regular basis will also improve your digestion.

Indeed, regular exercise helps keep foods moving through your digestive system and reducing constipation.  Moreover it increases endorphin level and reduces stress levels.

Most exercise, including yoga, cardio workouts and sports, can aid the digestion process. Pick the one you like the most.

Click here to read, “What is the Best Type of Exercise for My Body?”

Your food choice and your lifestyle can affect your digestion.  Eating on a regular schedule, staying hydrated and reducing your stress, all contribute to better digestive health.

For further reading, click here for, “6 Easy Ways to Improve Your Gut Health”.

A Fun Way To Beat Depression & Anxiety!

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mental health benefits from playing sports

How many times have you heard, “You should exercise! It helps you lose weight!”?  There’s no doubt that physical activity is great for your health and well-being.  It strengthens your coordination.  It helps you to accomplish daily tasks and helps you have a better posture.  There are obvious physical benefits from playing and participating in sports.  However, there’s more good news; playing sports can positively affect your mental health too.

Feeling Stressed?

When we are stressed or we have negative feelings, physical activity is recommended as a good antidote.  A kind of natural antidepressant.  Indeed, it would evacuate our black ideas as if by magic!  There’s a reason why we say “Go get some fresh air.  It will calm you down”.  So, let’s find out why exactly this is.

Some researches show that a brisk walk helps to increase our positive emotions which in turn decrease our negative emotions.  Ten minutes of brisk walking would be the equivalent to ninety minutes of well-being.  So, finding an activity to practice each day (or at least four times a week) will make you feel better both physically and mentally.

How To Naturally Overcome Depression & Anxiety?

When it comes to depression or strong anxiety, physical activity improves intellectual capacity and mood!  Thus, in certain states of chronic fatigue, we wouldn’t prescribe rest but rather physical exercise.  This would create a flow of energy and optimism! Exercise can also serve as a distraction.  Allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression.  Click here to read, “5 Natural Solutions For Coping With Stress!”

Moreover, it promotes several changes in the brain including neural growth, less inflammation and releases endorphins .  These are chemicals in your brain that cope with pain or stress.  In addition to all of that, there are other amazing benefits.

Physical activity contributes to:

  • Increased longevity
  • Strengthened immune system
  • Reduced risk of cancer
  • Decreased risk of diabetes and increased insulin sensitivity
  • Sexual wellness
  • Improved sleep quality

Click here to read, “5 Ways To Heal The Mind & Body By Using This One Oil!”

Exercise – A Natural Booster For Self-Esteem!

Yes, exercising helps you fall asleep faster and get into a deep sleep.  And we all know that a good night of sleep helps us with our performance at work but also improves our mood.  You know what one of my favorite benefits of working out is?  Self-esteem!  Exercising regularly can boost your confidence and improve your self-esteem.

As your strength, skills, and stamina increase through playing sports/exercising, your self-image will improve as well.  However, even if exercising is good, doing it voluntarily while savoring these moments is better!

Do not impose something on yourself.  Studies have shown that mental presence in exercise affects our psychological state.  Being aware of the ‘goods’ exercise provides when you perform it will be much more profitable.

Do Not Force It!

Regularity is more important than the intensity of the effort.  If all goes well, you will see changes in both your physical and mental health after eight weeks.  Patience is the key word!  Don’t forget, whatever you decide to do, do it with a smile!

For more information on how to improve your life and well-being, click here to read, “Wellness – 6 Essentials for a Vibrant Life”.

Chocolate Bread/Cake Recipe

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Tired of banana bread?  Try this delicious and easy chocolate bread/cake recipe made with almond flour, cocoa and raw honey.  It will satisfy your sweet tooth but won’t last long!

If you want a vegan version, replace the eggs with “flax or chia eggs”  What exactly is flax or chai eggs?  Click here to find out!

Ingredients – What You Will Need:

  • 185g almond flour
  • 1/2 cup unsweetened cocoa powder
  • 1/4 cup tapioca flour
  • 1 1/2 tsp baking soda
  • 1/4 cup avocado oil
  • 3 Tbsp raw honey
  • 1 tsp vanilla extract
  • 3 organic eggs
  • 2 Tbsp unsweetened almond milk (or dairy-free milk)
  • 2 handfuls dark chocolate chunks + 1 handful for topping

Instructions – How To Get Started:

1. Preheat oven to 350ºF
2. In a bowl add almond flour, cocoa powder, tapioca flour and baking soda
3. In an another bowl whisk together eggs, oil, raw honey and vanilla extract. Pour dry ingredients into the bowl with wet ingredients, using spatula to stir and add the 2 tablespoons of milk to fully combined.
4. Add the dark chocolate chunks and stir. The batter should be thick and wet. Pour batter into a loaf pan.
5. Add some chunks for topping.
6. Bake chocolate bread for 30 min.
7. Let it cool in pan for 15 minutes.
8. Enjoy!

If you liked my chocolate bread/cake recipe, click her for my Homemade Chocolate Clusters or click here for my Healthy Chocolate Truffles!

Simple French Toast Recipe

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Your favourite morning breakfast just got a healthy makeover!  Gather around the table and try this simple french toast recipe.  A great way to start your morning off with an extra pep in your step.

Ingredients (serves 2):

  • 1 egg
  • 1dL (100 mL) Almond milk (unsweetened)
  • Cinnamon
  • Maple syrup
  • Bread
  • Ghee

What exactly is ghee?  Ghee, is a class of clarified butter that originated in ancient India.  To learn more about the use and benefits of ghee, click here to read, “Ghee Benefits: Are They Better Than Butter?”

Simple French Toast Recipe Directions:

  1. In a small bowl, whisk together cinnamon, egg, and milk.
  2. In a skillet, melt ghee over medium heat.
  3. Dip bread in egg mixture, soaking both sides.
  4. Place in skillet and cook on both sides until golden.
  5. Drizzle maple syrup.
  6. Serve and enjoy!

If you enjoyed this recipe then I encourage you to try some of my other favourites including my orange walnut macaroons and my delicious healthy chocolate truffle using avocado.