Amy Longard | Plant-Based Nutrition, Culinary & Wellness Consulting

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I'm feelin’ pretty good today! I had a full and productive workday AND tomorrow is the first official day of spring. 🌷 It's been a long, cold winter here in Ottawa, there's still snow, it’s icy and it's still pretty chilly, but walking home today in the sunshine felt a little more spring-like than usual. . I'm super excited about the change in seasons as I have so many offerings for those of you near and far to bid farewell to winter and welcome spring! If you're looking for a dose of wellness or perhaps wanting to try something new, hopefully you'll be able join me for some of the things I have planned. . First off... exciting news! I'm offering my first ever free online live mini-workshop. The topic is "5 Powerhouse Plant-Based Foods You Should Be Eating" and I'll be offering it in two time slots - Monday, March 25 at 7pm & Tuesday, March 26 at noon ET - to accommodate as many of you as possible. In the 45 minute interactive webinar, I'll share my favourite plant-based foods, the health benefits of these foods, and how to add them to your diet. To save your spot in one of the workshops, click on the link in my bio and pick your preferred date & time. . If you're in the Ottawa area join @bodyandbalance and me on Friday, March 29 for a snowshoe under the stars✨ in Gatineau Park. We'll snowshoe into a cabin, enjoy nutritious & delicious meal, and do a yoga class around the fire. It's the perfect way to close off winter and enjoy the last of the snow (yes, there will still be snow in the Gats!). Plus, we have some great prizes from @bandhabar , @purekitchenottawa, & @sagewellnessottawa. Link in bio! . My online program Plant-Based Breakthrough starts on April 1. If you're looking for a nutrition and meal makeover this spring, join me for 4 weeks to try new recipes, master meal planning, gain confidence in the kitchen, and much more. If you sign up by tomorrow (March 20) at midnight, you'll save 20% off enrolment. Click the link in my bio for details. . Finally, if you haven't entered my spring giveaway with @womandivineskincare you have until tomorrow at 9am. See my last post for details! 💐
💐 [SPRING GIVEAWAY] 💐 To celebrate the end of a very long winter I've partnered up with my brilliant friend Magdalena of @womandivineskincare for a seasonally inspired giveaway! Spring into wellness with nourishing plant-based food, nutrition, and replenishing organic skincare products. We're excited to gift two (2) lucky winners (you + a friend) an amazing prize bundle valued at over $500. The prize includes: enrolment for Plant-Based Breakthrough, my online nutrition & meal makeover program that starts on April 1 (total value $200/person); and @womandivineskincare face serum, rosewater mist, cleansing oil, & eye balm (total value $117/person). Swipe left to take a peek at the prizes! To participate: 1. Follow @womandivineskincare & me 2. Like this post. 3. Tag a friend who loves healthy food & natural skincare and you'll both be entered to win! The contest closes at 9am ET on March 20, 2019 (spring equinox). You can enter as many times as you'd like with different people. The contest is open to Canadian residents only. The winners will be announced in the comments of this post shortly after the contest closes. Good luck!
✨Plant-Based Breakthrough is back! ✨ Join me for the month of April to try delicious recipes, gain a better understanding of food and nutrition and create healthy lifestyle habits. My 4 week online nutrition and meal makeover program starts April 1 and here's what you can expect: 1 hour program launch webinar on Monday April 1. . An extensive guide outlining the program, plant-based whole foods, what to eat, what to avoid, which products to buy, health promoting lifestyle habits, and more! . Grocery shopping simplified with weekly plant-based recipes and grocery lists! . Greater clarity around what to eat and what to avoid . A deeper understanding of plant-based foods & nutrition with weekly interactive webinars. . Inspiration & motivation via regular emails with nutrition information & culinary tips. . Access to the private Facebook group for support and accountability! . Enrol early to save 20% on registration fees. Early bird pricing is available until March 20.
Most often, the weekends are when we do a bulk of our meal prep to get a head start on meals and snacks for the week. This photo was taken last week at one of my client’s houses. I spent a few hours with her daughters in the kitchen helping them prep and pack healthy lunches for the week! This lunch consists of veggie sushi with smoked tofu, roasted sweet potato, avocado, cucumber & red pepper, and homemade hummus. We also made oat, banana & chocolate chip cookies (the cookie is hidden in little compartment under the hummus). . Just to give you an idea of my meal prep situation, here’s what’s going down: Yesterday we roasted a bunch of cabbage and potatoes, and I’m about to start a big crockpot of baked beans. Chickpeas are currently soaking to be turned into our weekly batch of hummus. I also have the supplies for fajitas & black bean brownies (which I’ll make in the coming days). We also have an assortment of veggies, fruits, nut/seed butters, nuts and seeds on hand to accompany snacks and meals. We always have sourdough bread sliced and in the freezer and grains like quinoa, rice and oats to round out our meals. I don’t always cook in one foul swoop, but I definitely make big batches of things to reduce the number of days I actually have to cook. Also, my husband eat A LOT and we don’t eat at restaurants or do take-out often so having the extra food is key. Are you meal prepping today? If so, what’s cookin’? I’m always looking for plant-based meal inspo so please tell me below! 👇
Yesterday I posted this photo of my favourite breakfast half-eaten in my Instagram stories. I could barely finish my avocado toast & garlicky greens because I felt nauseous and headachy. I quit coffee ☕️ the day before and was in the throes of a mega withdrawal and it was no fun at all. I'm not sure that I’m off coffee forever, but I wanted to nip that dependency. I had been feeling really attached to my morning coffee & I wanted to break the habit. I'm an anxious person and I notice that coffee does trigger anxiety for me. I plan to enjoy other caffeinated drinks like green tea, matcha (which is powdered green tea), black teas, kombucha tea, and so on. I like the idea of adding decaf to my routine because I do like the taste of coffee. There are so many options that can satisfy the craving & the ritual of a hot drink first thing in the morning and I'm excited for this new routine. I was aware that I might feel terrible for a few days to a week, but I'm happy to say that 3 day out I'm experiencing no lingering symptoms and am back to my normal self. I received tons of feedback from people in my Instagram stories yesterday and it was really helpful when I was feeling like 💩. A few take-aways if you are trying to wean off coffee, based on my own experience and the advice I received from others. You can quit overnight like I did, or try weaning off gradually. Slowly reduce your intake over the course of a few weeks to a month, and start swapping in drinks like black tea or green tea that are lower in caffeine. Or start cutting your coffee with decaf and gradually go to fully decaffeinated. Drink lots of water throughout the process. Because I quit overnight I did experience withdrawal, so I went to bed early and slept as much as possible (despite some insomnia, a symptom of withdrawal). When I was awake I made sure to get outside and be active (walked in the woods and went skating on the Canal) and I think these things really helped. If you quit coffee, did you experience any negative effects? Any tips for us? Please share your story below! PS. I did eat my breakfast after all, but it took a while 😂

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Plant-Based Nutrition, Culinary & Wellness Consulting based in Ottawa, Canada.