Homemade Nutella

Homemade Nutella

Happy CHOCOLATE DAY!!! Talk about the best day in the whole wide world. I personally believe that chocolate should be a food group as it is that delicious and somewhat nutritious😉 Back in the day I used to LOVE Nutella, I would put that shit on everything! But now after being in the health field and discovering how much sugar is in a container (21g per serving of 2 tbsp!!!!) of one of those I have stood clear of it ever since! Making homemade Nutella is even easier than I imagined and honestly more delicious! Being that it is chocolate day… you need to try this recipe out!!!!

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This recipe is:

  • Creamy
  • Nutty
  • Smokey
  • Chunky
  • Sweet
  • Savory

Homemade Nutella
 
Barefoot Brit:
Recipe type: Dessert
Serves: 1 C
Ingredients
  • 1 C hazelnuts
  • ½ C cocoa powder
  • 2 tbsp monk fruit sweetener (or any form of sugar you desire)
  • 1 tsp vanilla
  • ½ tsp salt
  • 3 tbsp coconut oil
Instructions
  1. Place the hazelnuts on a baking sheet and bake for 10 mins at 400°F
  2. Remove hazelnuts from oven and place on a hand towel or paper towel and rub all the skins off
  3. Place hazelnuts in a food processor and process for 5-10 mins -- occasionally scraping the sides down
  4. The hazelnuts should form a nut butter consistency
  5. Add cocoa powder, salt, vanilla, coconut oil, sugar to the hazelnut butter and process until completely incorporated
  6. Transfer to an airtight container and store in the cupboard
  7. ENJOY

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XO

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Hydrotherapy

Hydrotherapy

Hydrotherapy is one of the oldest treatments that has been used by ancient Egyptians, Greek, and Romans who used spring water to help heal sickness. It was brought back to modern times by Sebastian Kneipp in the 1900’s… so we can thank him for all the wonderful water spas like the Scandinavian spa in Whistler😉 We learn hydrotherapy in school and I think it is very underused. It is the cheapest treatment you can do for yourself…FREE! This post is here to inspire you to incorporate water into your life in different ways💦

What is Hydrotherapy

Hydrotherapy is the application of water to the body in any form (internally or externally) to help treat disease or maintain a healthy life. This could be drinking cold or hot water or applying that to your skin in the form of a bath, shower, foot bath sitz bath, etc. the options are really endless. Comparing naturopathic hydrotherapy to conventional hydrotherapy, naturopathic hydrotherapists focus on the normal + healthy flow of blood. They believe that water treatments can help with the quality of blood and circulation. By doing this it enhances the blood flow through the elimination organs like the liver, kidney, bowels, and skin to cleanse the blood. They also believe that water treatment can build blood by increasing things like oxygen, nutrients, red blood cell, and white blood cells. Blood is what gives humans life and hydrotherapy is able to optimize that!

[Optimize blood quality — Improve efficiency of circulation]

The Hot + Cold Water

  • Hot = 98-104°F (tolerable but parts turn red)
  • Cold = 51-65°F (tolerable but uncomfortable)

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Hot application followed by cold allows for the blood vessels to open up, contract and then open up again. This increases the pumping of the heart and helps to increase circulation.

Why it is Good for YOU!!

  • Boost the immune system
  • Decreases muscle tension + spasm
  • Increases circulation
  • Detoxifies the body
  • Relieves stress
  • Pain management

Therapeutic Effects of Hydrotherapy

Sedative — will soothe and relax the body (muscles + nervous system)

Anti-pyretic (anti-fever) — water is the most efficient and quick way to decrease body temperature (no drug can do this!)

  • Remember that a fever can be healing to the body when it not out of control. 102°F is the optimal temperature for healing.

Analgesic — help to decrease joint, muscle, and burn pains

Anti-convulsive — warm water is effective to relax and alleviate convulsions and muscle spasm as it brings blood flow to the tissues

Conditions It Is Useful For

  • Cold, flu, sickness
  • Insomnia
  • Headache
  • Stress + anxiety
  • Detoxification
  • Digestive complaints
  • Immune deficiency conditions
  • Gynecological disorders (PMS, infertility, dysmenorrhea)
  • Circulatory issues (varicose veins, Raynaud’s, hemorrhoids)
  • Pain relief (MSK complaints)

Contraindications

*Don’t use or use caution when:

  • Circulation issues
  • High blood pressure
  • Diabetes
  • Pregnancy
  • Heart disease
  • Fever

How It’s Done

It really depends on what kind of hydrotherapy treatment you are doing! They are all so different. I am going to teach you the simplest way to incorporate hydrotherapy into your everyday life.

At Home Procedure

Adding hydrotherapy into your daily routine can be simple… all you need is a working shower! The way I love to do is a really beginner way. Take your normal shower and then at the end of the shower flip the tap to super cold for 10-30seconds. For more advanced you can take the last 5 mins of your shower and alternate between 1 min hot and 10-30 seconds cold and repeat 3 cycles (that is if you are feeling really brave😉)

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I hope that inspires you to use more water in your life. May you be happy + healthy!

XO

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Mini Egg Brownie Parfait

Mini Egg Brownie Parfait

With the mini egg consumption fully underway its safe to say the Easter celebrations have begun! I started off the celebrations with a healthy recipe (raw vegan carrot cake bites) to have you feeling good by the time this one came out as it’s not as nice for the waste line but will have your taste buds lovin’ you forever! This mini egg inspired treat is an amazing dessert to follow your Easter dinner. It is a mix of warm chewy browny with a fluffy coconut whipped cream and a mini egg crunch🐣. Believe me, you are gonna wish this dessert was bottomless😉
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Raw Vegan Carrot Cake

Raw Vegan Carrot Cake

April is an exciting month because we get to have an extra break from school to celebrate Easter! To me when I hear Easter, I think all thing chocolate, easter eggs, cute pastel colors, and fuzzy little bunnies! We all know that bunnies enjoy carrots so what better way to celebrate Easter than a carrot cake (raw and vegan to boot)🥕🐰. When I was younger I absolutely loved carrot cake especially all the cream cheese frosting that was slathered on top… my mouth is watering just writing about it! I wanted to recreate a healthier version of carrot cake to help counter all the mini eggs you will be consuming (stay tuned for my next recipe if you LOVE mini eggs😉).
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Detoxification Smoothie

Detoxification Smoothie

Spring is the time to detoxify the body! If you read my previous post all about detoxification you will know what I am talking about! Including detox promoting foods into the diet can be a little bit difficult but with a few easy changes, you can have yourself a morning detox smoothie that will be super easy to incorporate into your morning routine!!!!! I know that adding a bunch of health crap into the blender normally ends up being like swamp water but believe me when I say this tastes like a berry-citrus Orange Julius 😉
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5 Tips to Improve Sleep

5 Tips to Improve Sleep

Let’s talk about everyone’s favorite thing to do… SLEEP! I know one of my favorite things is my bed and I don’t think I’m the only one 😉 For humans sleep is a ritual, it is something we do every day so why not make a bedtime ritual to help you have a wonderful sleep each night. Did you know, more than 25% of Canadians suffer from some sort of insomnia (crazy but true!!!). Putting in place a nightly routine can help to reduce insomnia symptoms and promote a restful sleep. Here I have put together what I do in my nightly ritual to give you some ideas to help craft your own so you can be sleeping like a baby every day of the week!
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Detoxification

Detoxification

Spring has finally sprung in Vancouver!! Sun is shining, birds are singing and I couldn’t be happier! Spring is the perfect time to detoxify the body. According to TCM, the 5 elements theory shows that the liver is related to the wood element, which is associated with spring (you can learn more about TCM here)! The main organ that is focused on when doing a detox is the liver but you don’t want to forget the kidney too!!! The whole purpose of doing a detox is to give the body a break and eliminate toxins allowing you to feel AMAZING!!!!
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Key Lime Tartlets

Key Lime Tartlets

St. Patrick’s day is right around the corner and I am sure you need a little green inspired treat to take to your St. Patty’s party to enjoy with your shamrock shake!😉☘️ These key lime tartlets are the perfect little individualized dessert and they pack a punch of flavor. They are smooth, creamy, tart and satisfying. Just follow the leprechaun to the end of the rainbow and hopefully, you will hit the jackpot of unlimited key lime tartlets🌈💚
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Matcha Lemonade

Matcha Lemonade

Who wants a beverage that is refreshing and packed with nutrients!? This matcha lemonade is a great mix of earthy and tart flavors that will have your taste buds singing! Matcha is a great additive into your daily routine as it is packed with polyphenols, amino acids, theanine, proanthocyanidins, and caffeine. So ditch the coffee and grab a matcha, you won’t regret it 😉
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PMS!? Not anymore!

PMS!? Not anymore!

Who likes PMS!?! NO ONE! While most people in North America suffer from PMS they really don’t have to as it is not a natural part of womanhood. Although this is thought to be normal it is not!!! Since starting to do clinical rotations I have found that many women don’t understand their cycle. This post is intended to inform women more about their cycle and empower them to understand their bodies so they can feel their very best! ❤️
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