Spring is finally here! Along with this wonderful season of warm weather, new life, and reinvigorated health and wellness goals comes another annual practice: Spring Cleaning! That’s right, time to dust down the cobwebs, de-clutter your desk, and throw away all that extra baggage – and that includes your conventional chemical cleaners! When you’re cleaning your house this Spring, think of it as your second skin: would you put chemicals on your skin? Why “clean” with a product that isn’t clean to start with? The chemicals and ingredients in conventional cleaning products might kill germs, but what else are they killing?

This year, commit to cleaning green. For the next couple of weeks, we’ll be featuring some easy and fun ways to upgrade your regular cleaning supplies for cleaner, more natural versions. And we’re not just going to be talking about house cleansers, either. If you’re cleansing your home life, why not cleanse your body, too? Take part in a day or week-long detox to rid the toxins from your body, re-energize yourself, and cleanse your liver – your body will thank you. You can get plenty of detox tips from any Goodness Me! location, or refer to our article section at our website here.

A great way to cleanse your body is to cleanse your home of chemical-laden personal care and beauty products. Did you know that on average, women put 515 synthetic chemicals on their bodies each day? In fact, there are 10,500 unique chemical ingredients used in personal care products – what chemicals did you use this morning? Now is the time to stop the madness! Make the switch to natural or organic beauty and personal care products and save yourself from a lifetime of chemical use. We’re going to help you make the switch, starting today.

Though we’ll delve into cleaner cleaning products, body lotions, detox tips, and other strategies to “Spring Clean” your home and body this Spring, today we’re going to start with a simple, relaxing recipe for a face mask. Instead of spending money on a face mask at a spa or picking up a chemical-laden face mask at your local drugstore, try whipping up this Nourishing Coconut Mask – the results will amaze you, and it’ll get you in the right mindset to start all your cleaning. Get ready for a whole Spring free of clutter and chemicals: it’s time to start cleansing!

Nourishing Coconut Mask

Nourishing Coconut Mask

2 tbsp. coconut milk (not light)
1 heaping tbsp. quick cook oats
3 drops lavender essential oil

Mix well so that oats absorb some of the liquid before applying to your face. Leave on for 5-10 minutes. To remove, add water and gently massage off. Once completely removed, moisturize with a natural lotion. Use every 3-4 weeks. Makes 1 mask.

This decadent coconut mask will nourish your skin like nothing else. The coconut milk base will not only soften the surface of your skin but will also protect against damage, giving your skin a youthful glow. Unlike other masks, this nourishing coconut recipe concentrates on healing and rejuvenation.

We’re right smack in the middle of March Break. This week kicked off with a small tease of Spring weather and temperatures in the mid teens, and as of today, we’re back to snow squalls and chattering teeth. If your kids were enjoying the warm weather outside and now find themselves cooped up inside repeating that they’re bored every 10 minutes, we’ve got the cure for March Break Madness: Nut Butter Surprises!

These delicious treats are fun and easy to make. Once the ingredients are blended together, your kids can help roll the treats into balls to enjoy. Who can roll the smoothest one? The biggest? What fun shapes can the kids make? Once you and the kids are finished making the Nut Butter Surprises, the kids will be so preoccupied with eating them that you might not hear from them all afternoon! But don’t worry – the ingredients in these delicious snacks are completely natural and balancing.

Often times, if kids have a sugar-laden or carby snack in the afternoon or morning, they’ll be running around like crazy for hours, will have a shorter attention span, and will have more behavioural issues. However, these Nut Butter Surprises have wholesome, real ingredients like flax and sunflower seeds, cocoa powder, oats, almond butter, honey, coconut, and cranberries. These won’t spike your kids’ blood sugars, won’t play havoc with mood swings and behavioural issues, and will keep their appetites at bay until lunch or dinner. Plus, with the added power of protein powder, these treats are a filling, nutritious snack to keep their energy steady!

So go ahead and prepare a batch. It’s a fun activity to do on March break, or anytime! And we promise – they’re delicious for kids and parents alike. Enjoy!

Nut Butter Surprises

NUT BUTTER SURPRISES

1/2 cup unflavoured protein powder
1/2 cup dried cranberries
1/2 cup ground flax
1 cup cocoa powder or carob powder
1/2 cup sunflower seeds
1/2 cup dried shredded coconut
1/2 cup large flake oats
1 cup almond butter or sunflower seed butter
1 cup honey or agave nectar

In the bowl of a food processor, combine the dry ingredients (everything EXCEPT almond butter/sunflower butter and honey/agave) and pulse a few times. Then, add the nut butter and honey/agave nectar to the dry mixture and process to combine. Roll into balls. If mixture is too dry, moisten with a little water. Enjoy!

Recipe by: Sandy Pomeroy, Goodness Me! Cooking Instructor

Calling all Brantford-tonians: it’s time to power up your health and reinvigorate your energy! On March 23rd, we’re going to help you do just that! That’s right, on Saturday, March 23, Goodness Me! in Brantford is going to have an all day event to inspire, motivate, educate, and thank all of our customers in the Brantford community. Whether you’ve been with us from the start or have never stepped foot in our store on 605 West Street, you’ll be in the right place at the right time at our Power Up Your Health event!

So, what’s so special about this event? Well, first of all, we have two great complimentary classes booked with some of our most dynamic speakers. From 10:00-11:30am, we have the one and only Janet Jacks, founder of Goodness Me, radio host, and educator, speaking on how to go Gluten Free the Healthy Way. Living gluten free is a lifestyle that many people are choosing to follow, but how do you do it healthily? Is it the right lifestyle for you? Come and find out at this educational class and get the tools and information you need to live this lifestyle the right way. Then from 1:00-2:30pm, nutritionist, author, and TV host Julie Daniluk will be leading a discussion on Meals that Heal Inflammation. Learn how to change your immune system and inflammation response through diet – for free! To learn more about either of these classes or to register, visit our class calendar here.

When you’re not being motivated in one of our classes, feel free to roam the store and experience our live demos happening all day. This gives you the chance to try products you’ve been wondering about, and learn about new ones that might just make it onto your weekly grocery list. Ask questions and talk to our expert staff to find out what products are right for you, and to get guidance on your journey to health. Plus, Janet Jacks will be in store with us after her morning class to talk to our customers personally and help them discover the power of food!

Then, just by showing up, you’ll have the chance to enter to win a variety of health prizes. All you have to do is visit our store and enter to win! We’ll also be having spontaneous giveaways throughout the day as a thank-you to our customers for helping us celebrate health on March 23rd. Will you be one of the lucky winners?

So come on out and join the fun on Saturday March 23rd, all day long at our Brantford location at 605 West Street. Whether you’re attending a class, sampling our delicious food products, or have a health question you’re burning to ask, this is the place for you. We’ll see you there!

Calling all men – have we got the course for you! Whether the idea of standing over a stove intimidates you, or you know a few basic recipes but would like to wow your wife or family, or even if you’re a pretty knowledgeable chef but could use some information on how to make your cooking healthier: we’ve got the class for you! It’s time for the men to shine in the kitchen, and we’re going to show you how to do this.

Men's Cooking Course

Brand new to Goodness Me!, our men’s Cooking Course starts on Wednesday March 20 from 6:30-8:00pm and runs for four weeks. Led by cooking expert Dan Mackay, this course promises to be fun, hands on, and will enrich the lives of the participants by making them healthier and full of delicious food. Dan believes that every bite of food makes us more or less healthy, and the participants in this class will come to understand this principle in a realistic and practical way. Participants will not only learn how to cook quick and easy meals with just a handful of ingredients, but also will understand the importance of the ingredients being used.

Each week, Dan will prepare a full meal with appetizer, soup or salad, an entree, and something on the sweet side to finish it off. The class includes samples of all food prepared, as well as recipes and information about why the ingredients used will help the body. It’s a fun way to enjoy four weeks of cooking, eating, and a guys night out! Space is limited for this great new class, so be sure to sign up soon! You can find more information and sign up to register here.

So, gentlemen: it’s your time to shine! It’s time to treat your tastebuds and wow you friends and family. Become the next Jamie Oliver in just 4 short weeks, and learn to love delicious food made with a few healthy ingredients. We’ll see you there!

Spring may be only a few weeks away, but the weather hasn’t transitioned into bright and shiny quite yet. If you’re in the area of any of our Goodness Me! stores, right now you’re experiencing a day of snow, rain, slush, sleet, ice – you name it! It’s damp, cold, and gray, and it’s a day that makes us feel like curling up on the couch under a blanket and staying warm and cozy all day long.

Whether you’re lucky enough to be at home, or are at work on this dreary day counting down the minutes, we’ve got just the thing to brighten your day: Mac ‘n’ Cheese ‘n’ Chicken. That’s right: chicken, pasta, and cheese – all the best comfort foods rolled into one delicious meal. Cold weather and the winter season makes us crave comfort food, and that’s okay as long as we take the steps necessary to make that comfort food healthier with each ingredient and every bite, which is what we’ve done here for you!

This hearty casserole combines organic vegetables, gluten free pasta, juicy chicken, and creamy cheese for a dish packed with flavour and nutrition. It takes just under an hour to make from start to finish, but you’ll be rewarded with a classic comfort food with nourishing ingredients – and enough for your lunch tomorrow! Try out this recipe and let us know what you think!

Mac 'n' Cheese 'n' Chicken

2 tbsp. coconut oil/butter ghee
1 cup chopped organic onion
1 clove minced organic garlic
4 cups finely sliced organic mushrooms
1 tbsp. le Paludier sea salt
1 piece wakame, crumbled
2 tbsp. tomato paste
2 cups soymilk
2 cups cheese
2 cooked organic chicken breasts, cut into bite-sized pieces
1 package Rizopia brown rice pasta (or other brown rice pasta), cooked until al dente

Melt oil and saute onion, garlic, wakame, sea salt, and mushrooms until mushrooms sweat. Add in tomato paste. Stir to incorporate and add in the soymilk and cooked chicken pieces. Let thicken a little and add in cheese. Gently add the cooked pasta and place mixture in a casserole dish. Sprinkle with remaining cheese if desired. Bake uncovered at 350F for approximately 20 minutes or until cheese melts. (If you make the casserole ahead of time and refrigerate, the baking time will be closer to 40 minutes.) Enjoy!

February may be viewed as the month of love (thanks to Valentine’s Day), but it’s also Heart Health month! It goes without saying that heart health is vitally important for all of us. After all, without a steady heartbeat, nothing else matters! This February, I’m going to challenge you to take a closer look at your cardiovascular health. Are you eating properly for your heart? Are there any supplements you need to take that would help? How about physical activity – how much do you engage in each week?

Below, we’ve got six great tips to help keep your ticker ticking healthily. Take a look and see which ones you’re already doing, or which ones would benefit you the most. Take action this February and give a little back to your heart – since it gives so much to us!

1. Eat Your Veggies
Research has shown time and again that diets high in plant foods are associated with a reduced risk of heart disease. They help to lower cholesterol and blood pressure and provide the body with key nutrients for regular detoxification and repair.

2. Don’t Cut the Good Fat!
Essential Fatty Acids (EFAs) cannot be produced by the body and must be supplied entirely from dietary sources. Omega-3 fats, such as those found in fish oil, have been known to improve or reserve atherosclerosis and help to prevent angina, heart attack and stroke by maintaining the elasticity of artery walls.

3. Protect Yourself with Antioxidants
Antioxidants, such as Vitamin C, help to protect the body from the free radical damage that has been linked to the hardening of artery walls. They also help to reduce bad cholesterol and blood pressure.

4. Choose Low Fat Protein
Many Canadians have diets high in animal proteins, which contain excessive saturated fats that can increase bad cholesterol. By choosing high quality sources of low fat protein, you can go a long way to supporting a healthy heart.

5. Up Your Fiber
Fiber is an essential player in a healthy heart by lowering bad cholesterol and blood pressure as well as reducing the risk of heart disease. It also helps you feel full faster and for longer, so you eat less of the wrong foods.

6. Exercise!
Even getting out for just 30 minutes of physical activity a few times a week has great cardiovascular and overall health benefits. Try going for a walk around your block, joining a fitness class such as yoga or pilates, or partnering with a buddy to engage in a different exercise each time. The opportunities are endless!

Provided by Progressive.

February 14th is a date that means a lot to some people, and not much to others. It’s typically a day filled with chocolate, hearts, red decor, and letting those close to you know how much they mean. While it might not be that special of a day for all of us, odds are we all know someone who could use a little Valentine’s day love and cheer. Maybe a parent, sibling, spouse, significant other, friend, co-worker – no matter who they are, everyone likes to know that they’re appreciated and loved.

As we enter the Valentine’s Day weekend, consider doing something different for that special someone. Pick them up a variety of fair trade, organic chocolate bars such as Rainforest Organics, Theobroma, or Cocoa Camino. Pamper that lovely lady in your life with all natural and organic bath bombs, body lotions, and perfume. Bring home some all natural beeswax candles and essential oils for a lovely scent and atmosphere in your home all weekend long. Whatever you decide, reach out to someone who might need an extra spring in their step and let them know you’re thinking of them.

And if you decide you want to do more, we’ve got just the thing! Whip up a batch of these chocolately, mouth-watering molten lava cakes and serve them with whipped cream or vanilla ice cream (trust me – these are better than a bouquet of flowers any day!). Follow up these decadent cakes with comforting Coconut Hot Chocolate, and your treat will be complete! Check out these great valentine’s-day-approved recipes and have fun treating someone to a little love.

Molten Chocolate Lava Cake

1 1/2 cups organic dark chocolate chips
1/3 cup butter
1/4 cup Fair Trade Cocoa Camino cocoa powder
4 egg whites
1/4 cup sucanat

Preheat oven to 350F. Butter 8 muffin cups or ramekins. Melt chocolate and butter together in top of double boiler, stirring until smooth. Remove from heat and stir in cocoa powder. Beat the egg whites until stiff and add in sucanat. Fold this mixture into the chocolate mixture. Fill ramekins 2/3 full. Bake about 10 minutes (until top is cracked and cake is still runny in the middle). Serve with fresh whipped cream and vanilla ice cream. Enjoy!

2 cans full fat coconut milk
1/2 cup maple syrup
3 tbsp. Cocoa Camino Fair Trade cocoa powder

COCONUT CREAM
1 can full fat coconut milk
1 tsp. maple syrup

For hot chocolate: pour 2 cans coconut milk into a saucepan. Sift in cocoa powder. Whisk in maple syrup. Whisk until mixture is smooth and hot. Pour into mug and top with coconut whipping cream.

For coconut cream: Place coconut milk, small bowl, and egg beaters in refrigerator for about 4 hours. Use the heavy cream portion of the milk (add the liquid portion to the hot chocolate mixture) and whip it with maple syrup until it thickens. Place a dollop on top of hot chocolate and top with grated dark chocolate if desired. Enjoy!

One week from tomorrow, Goodness Me! on Locke Street will be having a vibrant, exciting, and energizing Health Fair at 176 Locke St. S.! It may be cold outside, but we’re going to help you re-invigorate your health and heat up your motivation. Mark it in your calendar, put a reminder into your phone, or write it on your forehead – whatever it takes for you to remember, just make sure you get your feet in the door on Saturday, February 9th!

Why, you may ask? Well, first off, we have two inspiring complimentary classes booked for the day. To start us off right at 10:00am, Janet Jacks, founder of Goodness Me!, will lead you through a free class on A Healthy Diet – the Easy Way! Receive great tips on how to make simple changes to your lifestyle and diet to set yourself up for success.  Plus, Janet will be in-store after her class to answer any questions you might have for your unique journey and situation. Then, from 1:30pm-2:30pm, Naturopathic Doctor Carly Wendler will guide her listeners through a talk on Gluten & Dairy Free Eating Made Simple. If you’re avoiding gluten or dairy, this is the class for you! You can sign up for either of these great classes online at goodnessme.ca/calendar or by calling our Locke Street store.

Whether you’re in-store before or after a class, or browsing our organic produce section for your weekly shopping trip, we’ll have lots of free food sampling going on all day long. From nutrient-rich sea vegetables to all natural personal care products to warming teas, gourmet oils, and gluten free baked goods, there will be something for everyone. Take a walk through our aisles and taste them all – and let us know what your favourite is!

Just for stopping by, you’ll have the chance to enter to win a variety of health and food related prizes valued upwards of $50 a piece. All you have to do is enter your name! We’ll also be doing spontaneous giveaways throughout the store all day long for some lucky customers. Will you be one of the people chosen to win a gourmet prize, simply by being in store?

Come join the excitement and see what we’re all about. Everyone’s invited to help us celebrate our Health Fair on Locke Street, so bring your family, friends, and kids for a day filled with prizes, sampling, giveaways, free classes, organic produce, and great doorcrasher deals. On Saturday February 9th, visit us at 176 Locke St. S. and re-discover the power of food!

With the arrival of a new year (even though we’re already 4 weeks into it) comes an awakened interest in detoxification and cleansing. This year, many people have been experimenting with juicing – essentially, blending a whole whack of fresh produce into a nutrient-rich, colourful, powerhouse beverage that’s supposed to bring about a feeling of energy and wellbeing. Whether you’ve tried juicing or not, perhaps you’re wondering: what’s all the fuss about, anyway? Are there benefits to juicing? How long should you practice it for?

The truth is, there’s not one universal guideline for juicing. Some people go on a “juicing cleanse” for a few days; others for a week. Some people practice it more regularly as a way to pack veggies and fruits into their diet. Like I said: no universal guideline. However, if you’re thinking about trying juicing, a way to ease into it might be to replace one meal with a juice beverage for a few days, and then replace two meals with a juice drink for a few more days, and see how you feel. It’s important to work within your limits and listen to your body when trying something new. If you want more specific information or guidelines for your individual health, consider talking to a health expert at Goodness Me!, or pick up a book on juicing.

For our purposes, though, we’re going to outline some of the key benefits of taking part in a juice cleanse a few times a year. For starters, it’s a quick and easy way to skyrocket your vegetable and fruit intake – and who doesn’t love a shortcut? With this huge increase in fresh produce, you’re going to be adding tons of essential vitamins, minerals, and nutrients into your diet that your body may be lacking. This can lead to increased energy, better concentration and focus, stronger immunity, stable blood sugar levels, and so much more. Plus, taking on a juice cleanse helps eliminate toxins from your body: a gentle detoxification, so-to-speak. This will benefit your digestive process and mood, and can help make your skin, hair, and nails more radiant. Finally, juice cleanses, when done properly, almost always lead to some weight loss or slimming down of the body. Simply put, you’re giving your body what it needs to work optimally and properly.

There are hundreds of resources at your disposal if you’re interested in juicing. Books, articles online, websites, experienced staff, and so much more. Goodness Me! also stocks a wide variety of juicers and organic produce to get your cleanse off to a dynamic start. Start a challenge today with a friend and experience the benefits of juicing for yourself – you won’t regret it!

In the last blog entry, I listed 5 easy tips to help you get on track with your health and wellness goals for 2013. Have you tried any of them? All of them? Dedicate yourself to continuing the powerful changes over the coming weeks and start to feel the difference! If you’re finding yourself craving more information, more tips on how to get started, more guidelines on becoming the best “you” in 2013, you’re in luck!

This Saturday January 12th, Goodness Me! is hosting an event to help you Power Up Your Health! Running from 9am-7pm, this event will be filled with features and highlights that will help people from all walks of life on their journey to health. We’ve got an exciting day booked, filled with free classes, food samples, giveaways, prizes, and a team of energetic staff to answer your questions and point you in the right direction. Plus, Janet Jacks herself will be in-store to provide expert guidance and support. So, what’s happening?

Janet Jacks will be leading a free class, Gluten Free the Healthy Way, at 10:00am sharp. Here, she’ll be touching on why gluten free diets aren’t always the healthiest, and how you can do it the right way. Then, at 1:00pm, celebrity fitness expert Bruce Krahn helps you sift through the weight loss myths and truths with his free class: Weight Loss Support – Fact vs. Fiction. You can sign up for either of these classes at www.goodnessme.ca/calendar.

We’ve also got a day full of delicious food tasting and beneficial supplement sampling so you can experience a wide range of new healthy products. Want a sneak peak of what we’ve got in store?  Fish oils, natural deodorants, weight loss products, personal care and make-up items, organic coffee, energizing kombucha, greek yogurt, and so much more! There will be something for everyone so grab your kids, husband, girlfriend, parents, and friends, and come on down to find your new favourite product.

Plus, just for coming in to see what all the hype’s about, you’ll have the chance to enter to win a number of gourmet, quality gift baskets! With everything from natural products to weight loss help to supplements and personal care, you’re bound to find something that YOU want to win. We promise it’ll be worth the trip.

Join us this Saturday for our Power Up Your Health event at 2300 Fairview St. in Burlington, and get your new year off to the right start! We’ll see you there!