Abbey's Kitchen

Healthy Recipes, Nutrition Myth Busting, Healthy Eating Tips

Abbey Sharp

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The Shocking Truth About Stevia & Natural Sweeteners

I’ve set out to uncover the truth around low calorie natural sweeteners like Stevia, Monk Fruit & Yacon Syrup to find out whether they’re any different from non-natural artificial sweeteners.

If you’ve been reading the news lately, you may have seen the new developments in the area of artificial sweeteners. A recent 2017 systematic review has found that artificial sweeteners like Splenda and aspartame may cause weight gain and other serious health problems. Check out my post on artificial sweeteners and weight gain here where I explore some of these claims. Hearing this news may have triggered a variety of reactions. The first one might be: “I don’t believe it and until they ban them, I’m still using em.” Or maybe your reaction was: “What the F, #ByeFelicia!”. Or maybe your reaction looked like this: “it’s all good, I use low calorie NATURAL sweeteners, like Stevia so I’m in the clear.”

artificial sweetener packets.

All of these reactions are totally valid, but for a while now I’ve questioned the super powers of Stevia and whether low calorie natural sweeteners are the way to go are really any different than the artificial stuff. To answer these questions, I’ve set out to uncover whether natural low calorie sweeteners, like Stevia, carry any of the potential dangers that artificial sweeteners have and whether natural necessarily equates to healthy.

What are Artificial Sweeteners?

Person holding cup of coffee.

Artificial sweeteners are VERY low calorie sweeteners and have a higher intensity of sweetness per gram compared to common caloric sweeteners. You can find these sweeteners in diet soft drinks, yoghurts, desserts and gum. You can also purchase sweetener all on its lonesome to add to baking and beverages. As you can see from this handy dandy infographic here, Stevia extract is considered part of the artificial sweetener family, however the only difference is that it is extracted from nature and not synthetically made in a laboratory.

Artificial Sweeteners vs. Low Calorie Natural Sweeteners

Low Calorie Natural Sweetener 1: Stevia

a green plant

The hottest newest addition to the artificial sweetener list is Stevia. Stevia comes from the leaves of the stevia plant native to South America. You can buy Stevia in liquid or powder form. Stevia is used for medicinal purposes and indigenous groups use stevia leaves to sweeten herbal teas.

There are two forms of stevia that you should know about. Health Canada regulates purified stevia extract and is safe. Health Canada does not regulate Unrefined stevia extracts, leaves and powders. The unrefined version is a Natural Health Product (NHP). We don’t know much about this unrefined type of Stevia and its safety. In the United States Stevia is not needed to be approved by the FDA because it’s considered safe for use in food.

Since governments have deemed purified stevia extract safe, I want to know a few things. Does it carry any health benefits? Could it cause weight gain and other health problems like other artificial sweeteners?

First of all, in the 2017 systematic review stevia was one of the sweeteners examined, which means chronic consumption of stevia may lead to possible weight gain. Having said that, there is some research that shows that stevia may lower blood pressure. In a double-blind placebo-controlled trial, when oral stevia was given to 106 Chinese hypertensive subjections. After 3 months, their systolic and diastolic blood pressure decreased significantly compared to the control group. This was also shown in a study with rats, here and here.

A more recent 2010 systematic review found that two long term studies demonstrated that stevia may be effective at lowering blood pressure in hypertensive patients. However the results from shorter studies did not support those findings. That 2010 review was the most recent evidence I could find on the subject. Researchers concluded that a long-term investigation is necessary to make a more convincing claim that stevia carries any superior health benefits.

LOW CAL Natural Sweetener 2: Monk Fruit (Lakanto)

Monk fruit in a tree.

Photo: Carl99 / Getty

Is monk fruit safe?

Another natural sweetener is monk fruit, known by its commercial name: Lakanto. Monk fruit resembles a green melon and was first used by Buddhist monks. The fruit’s extract is used as a sweetener and is considered by the FDA as generally safe. The antioxidant, mogroside makes Monk fruit syrup sweet. As of yet, no studies have looked at monk fruit and its effect on weight specifically. I did find one recent 2017 study that compared aspartame, monk fruit, stevia and sucrose on energy intake.

In the randomized study, 30 healthy male subjects were allocated to four treatment groups (aspartame, stevia, monk fruit, sucrose). The study found that those who had any of the artificial or low calorie natural sweeteners ate more than those who ate the regular sugar drink. It seems that any energy they “saved” with the artificial sweeteners was fully compensated at the meal to yield no difference in daily energy intake between the treatment groups. The glucose response also did not differ between all groups. There also was no difference in the outcome when people consumed the artificial (aspartame) vs the natural low calorie sweeteners (monk fruit vs stevia). Not surprisingly, when people think they’re eating something low calorie, they feel they’re being “good” so they binge on unhealthy foods. You know, I call it the Diet Coke and Supersize fry effect.

Low Calorie Natural Sweetener 3: Yacon Syrup

Close up of yacons.

Photo: Authority Nutrition

I also wanted to touch on a fairly new trend which is the use of Yacon syrup as a low cal natural sweetener. Yacon syrup has recently become popular as a weight loss aid.

In the Andes mountains in South America, you’ll find Yacon syrup from the roots of the Yacon plant. The yacon plant is used for centuries as a medicinal tool. You might even mistake a Yacon root for a sweet potato. Through a very natural process, a tasty syrup resembling maple syrup, is extracted and filtered for use. Yacon syrup isn’t a zero-calorie sweetener, but it does contain one third of the caloric value of sugar.

How Did Yacon Syrup Become a Weight Loss Fad?

Well, you can thank America’s favourite doctor: Dr. Oz. Not surprisingly, all of the research supporting the weight loss benefits of Yacon syrup come from one single study. In the 2009 study women consuming Yacon syrup lost 33 pounds over a period of 120 days compared to the placebo group. This was a super short study with a small sample group. Also, there could have been a variety of factors that contributed to their weight loss (change in diet, increasing physical activity). Since 2009 there haven’t really been any new studies to support these findings.

This sweetener isn’t a weight loss aid in itself but does carry some key nutrients. Yacon syrup contains 40-50% fructooligosaccharides, which we cannot digest and pass through our digestive system. Fructooligosaccharides also contain inulin fibre which is a prebiotic that acts as a food source for the beneficial bacteria in our gut. So, if you want to get your prebiotic fix or cut back on sugar, sure go for it, but don’t rely on it as a reliable weight loss tool on its own.

Bottom line on monk sugar vs stevia vs yacon

Listen, I am all for natural foods. Meaning, I strongly advocate for eating food that is as minimally processed as possible. But to say that these low calorie natural sweeteners are a completely separate breed from artificial sweeteners is possibly not true. We still need a ton more research on most of them to catch up with the research we have on traditional artificial sweeteners. Ultimately, I think we should be focusing less on which sweetener to use and more on how much sweetener we’re using.

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If you liked this post, you may like:
The Truth About Artificial Sweetener & Weight Gain
Aspartame & Artificial Sweeteners vs Sugar | Pros, Cons & Controversy
Should You Quit Sugar? Is Sugar Making You Sick?

 

Now I want to hear from you!
Have you heard of monk fruit syrup or Yacon syrup before?
Have you used Lakanto or stevia?
What’s your go-to sweetener of choice!
Comment below with your thoughts!

 

pinterest image of Monk fruit plant and artificial sweetener packets with text overlay

Contribution By:

Sofia Tsalamlal, MHSc, RD

Last Updated . Published By 19 Comments

The Ultimate New Mom Essentials List | 0-6 Months Postpartum Guide

DISCLAIMER: This post was developed in sponsored partnership with Chef’s Plate, Wonderful Pistachios, MadeGood, Baby Gourmet, Playtex, Pampers, and VTech, however, as always, all opinions are genuine.

As a new mom myself, I share the ultimate new mom essentials list to help you plan your registry for the first 0-6 months postpartum. Get all of these products and more HERE.

Walk into any baby store and you’re bound to feel overwhelmed. Even when I was just an innocent mom ally, searching naively for a baby shower or first birthday gift, I would feel like I was drowning in excess and options. Well, I’m now a few solid months into motherhood, and I can attest that even when you kinda know what you need, these places are black holes. SO-MANY-THINGS. SO-LITTLE-ROOM. (AND BUDGET, OBVS). So while I don’t know everything (okay, so I often feel like I don’t know much), I do feel like I have a good grasp on all the stuff us new moms do and don’t really need. Here’s my mom essentials list for the first 6 months.

The Ultimate New Mom Essentials List

A baby room filled with furniture and a large window.

MOM ESSENTIALS FOR THE NURSERY

VTech Baby Monitor

Vtech baby monitor

Unless you plan to watch your kid 24 hours a day, 7 days a week, you’re going to need a reliable baby monitor. As a working mama, I love the VTech Safe & Sound Baby Monitor with Wi-Fi because it lets me check in on baby E at home using the 5-inch parent screen, or remotely on my phone with the MyVTech Baby app. It’s got a really high quality HD camera, and this cool Pan & Tilt function that allows me to adjust the camera remotely so I don’t have to go into the room and wake babe up. You can also expand the system with up to 10 cameras for when babe starts to get a little more active.

Rocking or Glider Chair

pregnant Abbey on a rocking chair

You’re going to spend a lot of your time in this chair, so make sure to try out a few options and find something that moves smoothly and quietly! You don’t want a creaker when you’ve JUST managed to get babe to sleep.

Dresser

I love my Babyletto dresser because it doubles as a change table and looks adorbs, but really anything that matches the decor of your nursery with easy-to-access drawers will work.

Toy basket

toy basket for infants

I bought a few of these baskets and had NOTHING to put in them but then I had a baby and everyone and their grandma wanted to buy him a teddy. Well, babies don’t NEED teddies but you will need somewhere to put all of the toys people buy you so maybe get two.

Side Table

person sitting at a side table eating food

This is really key for housing the coffee and snacks (see the Mom section below) while you bottle feed, nurse, read stories and rock your kid to sleep.

Baby Books

lineup of baby books on a shelf

You’ll of course need the classics like Goodnight Moon for lulling babe to sleep.

MOM ESSENTIALS FOR SLEEPING

Bassinet and/or Crib

Photo of a bassinet/crib.

So the bassinet is definitely optional and a crib is totally safe for a newborn, but basinets are smaller, and cozier which young babies prefer. They’re lighter so you can often move them around the house, and they don’t have high sides so it’s easier for plucking up babe in the middle of the night. The downside is that your little one will outgrow the bassinet in a few months, so if you do buy one, you may want to get something inexpensive and then splurge on the long term crib.

Mattress for bassinet and/or crib

Depending on what you’re going with, you’re going to need a mattress that fits your baby’s bed.

Mattress Cover

A good waterproof mattress cover is really important since babies WILL poop and pee in bed, and this way, you’ll protect the mattress (which would be a lot harder to clean).

Crib and/or Bassinet Sheets

I recommend at least two or three sets of fitted sheets because it’s not uncommon for babies to have accidents, and you won’t want to have to do a late night laundry load if you have a blow-out.

MOM ESSENTIALS FOR DIAPERING

Playtex Diaper Genie and Garbage Bags

playtex diaper genie and garbage bags

The Playtex Diaper Genie is the number one diaper pail for a reason. It has a double-lock design, natural carbon filters and a 7-layer bag to help keep odours from escaping. It comes pre-assembled so it’s really easy for us scatter-brain mamas, and comes in a variety of colours to match your nursery.

Change Table

There are a lot of simple change tables, and most of them come either on top of a dresser or on a smaller change-table station. Depending on how much space you have to fill in your nursery, you may want to opt for the version that sits on top of the dresser like I did.

Change Table Mattress

On top of the table, you’ll need a mattress, and the safest version is one that is contoured (kind if has higher sides) because it will help prevent baby from rolling off.

Change Table Liners

I have like 4 or 5 liners that I place on top of the linen and mattress for changing. This just protects the cute linens when babe takes a massive poo or pee and it inevitably gets all over while changing.

Change Table Linen

Hopefully you won’t get these too messy if you’re using a liner, but I still like to have at least two to alternate in case of a major leak.

Diaper Caddy (or Dresser if it’s attached to the table)

pampers diapers in a diaper caddy

If your babe’s dresser is attached to the change table, then you likely don’t need a separate diaper caddy, but it’s good to have a little container or vessel to hold some of the diapers so that they’re really easy to grab when you’ve got babe spread eagle on the change table.

Pampers Swaddlers Diapers

abbey packing pampers diapers in a bag

Babies poop and pee a lot. The Pampers Swaddlers are perfect for your baby between month 0-3, and offer dryness protection up to 12 hours! They are super soft like a blanket, and pull wetness and mess away from baby’s skin to help keep babe comfy and dry. They even have an umbilical cord notch to protect baby’s delicate belly!

Pampers Sensitive Diaper Wipes

Don’t forget those wipes! Pampers Sensitive Wipes are dermatologist tested and hypoallergenic, so they’re perfect for baby’s bottom, hands and face!

 Bum Balm / Cream

You definitely want to use a bum balm regularly when you change babe’s diaper to prevent diaper rash from ever occurring. It also will help to be using a good quality diaper (see above).

Diaper Bag

Image of a diaper bag.

There are so many stylish options out there, so I say choose something that you are actually excited to wear. Ideally you’ll want a bunch of pockets and bonus points if there’s a fold-out change mat attached.

MOM ESSENTIALS FOR HEALTH AND HYGIENE

Baby Bath

My baby bath is convertible so it adjusts as baby grows and develops but you’ll want to decide if you’re looking for a stand alone bath tub or something that can go into your bathtub (depending on your bathroom set up).

Baby Soap and/or Shampoo

Newborns don’t need to be bathed daily, but you may want to just for the sake of routine. When you do wash babe, I suggest looking for a gentle soap (maybe even a 2 in 1 with shampoo) that is paraben free.

Hooded Towel

hooded towel for infants

Yes, you can use a regular bath towel, but I like having a little hood to keep baby’s head warm while I massage and dress him.

Hairbrush

This may or may not be essential (my babe basically has no hair), but if yours was born with a full head, you may want something to get it under control.

Soft Washcloth 

Like the towel, you can use an adult one, just make sure it’s a super soft weave for baby’s delicate skin and face.

Baby Lotion and/or Coconut Oil

coconut oil next to a coconut

It may be tempting to just use your go-to lotion on baby, but they may contain harsh chemicals or fragrances that can irritate baby’s delicate skin, so always choose a product specially formulated for babies. Another option is just to use coconut oil, which is natural and a nice moisturizer for babe’s body or hair.

Baby Nail Clippers

Baby’s nails are SHARP and they love to scratch their face and bodies if you’re not careful. Trimming those nails can be a bit of a scary experience for us parents, but we’ve literally had no choice in our house. They were getting dangerous! Choose a set of nail clippers specifically designed for babies- they’ll be a lot gentler and help you get a closer (safer) clip.

Baby Thermometer

You’ll definitely want to pick up a reliable digital thermometer for taking babies temperature under the tongue, armpit or bum.

MOM ESSENTIALS FOR FEEDING

Playtex VentAire Bottles

playtex ventaire bottle

I’ve tried a lot of bottles at the start since my son was pretty colicky, and these Playtex Ventaire were hands down the best. These bottles are uniquely designed to reduce colic by channeling air to the back of the bottle while baby drinks with micro-channels. It also has an angled design to promote semi-upright feeding, which is recommended to help prevent ear infections. These bottles are available in 6 oz and 9 oz and you can pick these up at Babies “R†Us for $28.99 for a pack.

Playtex Natural Shape Nipples

For moms, like me, who go back and forth between breast and bottle, these nipples are clinically proven to mimic baby’s natural latch on mom. Translation? No “nipple confusion”.

Baby Gourmet Baby Food and Snacks

baby gourmet food packet

Once babe hits about 6 months of age, and all signs point to being ready to start solids (can hold head and neck up independently, has at least doubled birth weight and is interested in real food), you can start to introduce solids into your feeding regime! Baby Gourmet is for those of us mommas who want the quality of homemade, organic, farm-to-table food but can barely find the time to shower, never mind make baby food from scratch. Their Great Grain Cereals are fortified with iron and made from whole grains like oats, quinoa and brown rice so they are a great first choice for babe (Iron is a key nutrients that babies need more of right from six months). They also have an amazing line of Simple Purees that combine veggies and fruit with no added sugar or salt (these are great to pair with plain full-fat yogurt too!). And for a great snack option, I’m a huge fan of their Puffies which combine 100% quinoa, veggies and fruit into a crunchy snack that dissolves in babes mouth, that pack protein plus 1 billion probiotics per serving (these are safe right from 6 months too!)!

Breast Pump

Image of a breast pump.

I don’t know what I would do without my pump. I’ve talked in detail about my struggles to breastfeed my son here, and how having a breast pump literally saved my supply. Well, I actually have four breast pumps. Two Spectra S1, one Medela Sonata and a Medela manual. If you want to feed breastmilk, I highly recommend that you get a breast pump, even if you plan on exclusively breastfeeding because hey, things don’t always work out the way you hope they would. Having a pump ready to go after the hospital may help you boost your supply while you work on your latch (if there’s an issue like there was for me). I also recommend an electric double pump because man, having to pump manually is EXHAUSTING and time consuming and NO MAMA has time for that.

Milk Freezer Bags

If you do pump, even if it’s just after nursing, you may have some extra milk to freeze. This definitely comes in handy any time you maybe want to get away from babe for a date night, or if you want to continue to feed milk after you ween. I am three months in and I’m running out of space in my freezer!!

Nipple Cream

Oh gosh, this is legit a NEW MOM ESSENTIAL right here if you are breastfeeding or pumping. Your nipples may feel like they’re going to just fall off at one point so get ALL THE CREAMS. You can buy lots of moisturizing versions in the store, but ask your doctor for Dr. Newman’s Nipple Ointment. It’s a special formula developed by the master of breastfeeding knowledge and will legit save your faith in humanity. Insider tip: ask your doctor to add ibuprofen to your prescription. It’s not in the original compound, but definitely helps with the pain.

Nipple Pads

You know, for big meetings and parties when you hear a baby cry and you don’t want to leak through your silk shirt.

Bottle Cleaning Brushes

Milk is messy, so you’ll want a special brush that’s thin enough to get into those corners.

Bottle Sterilizer

bottle sterilizer for baby bottles

There are a lot of options here, some are stand-alone that you plug-in, but I love my microwave version that you just add water to and microwave for 4 minutes. Super portable, inexpensive and fast!

Bottle Warmer

If you’re planning to bottle feed (breastmilk or formula), a bottle warmer may speed the process. I recommend one with a timer so you can walk away / change baby / deal with his screaming and not worry about it totally overheating.

Bottle Drying Rack

Any drying rack will work technically, but the baby bottle ones have a specific prong orientation that means you can get more bottles on the rack.

Pacifiers

We originally attempted to avoid giving a pacifier, but my kid was colicky, so hey… #survival. You’ll want to stock up on an orthodontic brand to make sure you have one handy in every room, purse, diaper bag, etc.

Formula

If you’re choosing to feed formula exclusively or as a supplement to breastmilk, you’ll want to speak to your pediatrician about choosing the right one for babe. While powdered formula is cheaper, doctors don’t recommend it for babies under two months because it’s not sterile.

Burp Cloths

This is mainly to protect your outfit from projectile vomit situations, of course.

High Chair

high chair for babies

This is key for when you start solids between 4 and 6 months of age. There are stand alone options or there are those that clip onto the side of the table, so figure out what you have space for.

Baby Bib

You may want some of the plastic/ silicon options for when baby starts solids, and some nice soft cloth ones for when baby starts to drool or blow bubbles more between 2 and 3 months.

MOM ESSENTIALS FOR BABY’S CLOTHES

Baby Laundry Detergent

Most moms find that something super gentle, hypoallergenic and free of dyes or fragrances is best for baby’s delicate skin.

Receiving Blanket

receiving blanket for infants

Despite what many of your baby shower guests might think, you don’t need a million receiving blankets. A few will likely be more than enough for throwing over your shoulder, or even throwing down in a pinch to change your kid. I recommend having one in each room or bag for easy access. They also are really great for rolling up and fitting beside baby’s head when you travel in the car seat.

Heavier Blankets

Depending on when baby is born, you might only need one or two blankets. It’s not recommended that baby sleeps with any blankets or swaddles, but it’s nice to have something to throw down for changing, swaddling and cuddling.

Swaddles

Honestly, I don’t think I swaddled once after I left the hospital. It’s not recommended that baby sleeps swaddled so I just never perfected the technique. But some people swear by their swaddle game so get a few light muslin or other lightweight fabric blankets for keeping baby calm and comfortable.

Onesies (with no legs)

I wouldn’t go crazy on the newborn size onesies until you see how big your babe is since they can grow into the next size QUICK. I would estimate my kid is in three outfits a day, so how many you need depends how often you want to do laundry.

Pajamas

These are the full length outfits with feet and arms that are ideal for sleeping in. I recommend ones with a zipper if you can find, which are SO much easier to get in and out of quickly than the snaps or buttons.

Sleep Sacks

sleep sack for infants

So I mentioned I don’t swaddle, but I swear by a sleep sack. We have about 5 Halo Swaddle Sleep Sacks which is like a bag that you zip up and then you can swaddle them with their arms in or out. It’s a lot safer than a swaddle because it doesn’t come unwrapped and become a potential suffocation hazard. These things saved my life.

Socks or Booties

Babies don’t need shoes at this point (even though, I know they’re adorbs). But socks or booties are good for cool days or as a supplement when the PJ’s don’t have feet.

Hats

Most babies don’t need to wear a hat inside, but if you’re going out in the cold, it’s a must. I also like to put one on after bath time just until he warms up and is cozy.

Sunhat

sunhat for babies

Okay so even the newborn sunhats look silly on my kid, but you can get some that adjust to fit the head as it grows. It’s better than nothing when you’re outside in the sun since it’s not recommended to use sunscreen on babies under 6 months.

Mittens

The mittens are less about keeping babe’s hands warm as they are to protect them from scratching their face before you can cut their little nails. Good to have a few sets since they’re so small, they’ll inevitably get lost somewhere in the laundry.

Pants

Im obsessed with pants, and I like them as a daytime option to throw on top of a onesie when you just need that extra layer of clothes.

Sweater or Jacket

It won’t always be necessary (especially for summer babes) but there will likely be times when you’ll need a little sweater to throw on when you go out.

MOM ESSENTIALS FOR TRAVEL

Stroller

abbey looking into a stroller

When shopping for a stroller, you will want to consider the weight, how easy it is to fold up and store, how much storage you have in the bottom and also if you want the option to add a second seat for a second child down the road. I love my Uppababy Vista because it’s one of the only options that allows the second seat, and I have lots of space below for groceries, my diaper bag and other essentials I’m toting along.

Car Seat

car seat for infants

This is FOR SURE one of the most important new mom essentials here. If you want to leave the hospital, you’re probably going to need a car seat. Make sure if you’re buying used that it’s not expired and meets all of the current safety criteria. You’ll also want to test them out to try to find one that’s not too heavy because once you add the babe in there, it can become quite the bicep workout.

Playard

This is essentially a portable crib and/or bassinet (some even also have change pad stations attached). It’s ideal for taking with you on trips or when babe is sleeping somewhere outside their usual nursery.

Carrier / Wrap

carrier or wrap for babies

You don’t have to be a granola mom to need or want to baby wear. If you’re by yourself with baby, it’s nice to have your hands free while keeping him cozy and happy. You can go with a structured carrier that is easily adjustable to fit yourself and your partner, or a soft wrap that you manually wrap baby in for carrying. I have both depending on the temperature and my mood.

Stroller Umbrella

If you’re babe is out in the summer, it’s a good idea to have a stroller umbrella to shade babe from the sun. This is a lot safer than throwing a cover over the stroller seat which can trap in heat and cause babe to overheat.

MOM ESSENTIALS FOR ENTERTAINMENT

Moving Musical Mobile

moving musical mobile for babies

Okay so I’m not sure what we did before we had this. If you even just need a few minutes here and there to get a chore done, having a moving musical mobile may help keep baby’s attention. It may also help lull him to sleep, depending on the tune. Warning: these get SUPER annoying after a while, so it’s a good idea to get one that you can turn the music off if you want to add your own tunes.

Bouncer or Swing

bouncer or swing for babies

There are a lot of different options here, and you may want to borrow a friend’s if possible before you purchase since they can be pricey and some kids love them, others hate them. You can get an electric moveable swing that will help rock baby (again so you can have a moment’s peace), or a simpler swing or bouncer that holds baby in place and may just give a gentle bounce with a little push. Either one is really just there for your sanity.

Activity Gym

These are great mats for tummy time and also just to place the baby so he can have a look at the fun toys above him and keep himself occupied and entertained for a hot minute.

MOM ESSENTIALS FOR MOM

Chef’s Plate Meal Delivery Kits

birds eye view of chef's plate meal delivery kit

I may cook for a living, but even I don’t have time to plan and make dinner most nights during the week as a new mom. If you want to ask your friends and family for a baby shower gift you’ll actually use, ask them for a Chef’s Plate gift card. Chefs Plate is a super convenient way to get dinner on the table. You just go online and choose your meals for the week and they send the step-by-step recipe cards and pre-portioned ingredients so you have everything you need to make dinner. They’re also the only meal kit in Canada with a 15 minute meal option. With the 15 Minute Meal, they send you pre-cut vegetables and perfectly prepped ingredients so you can make a delicious meal even faster! If you want to give it a try, check out the ABBEY50 code to get 50% off your first order.

Pelvic Floor Therapy

Seriously, this will save your lady flower and a bunch of your pants because peeing yourself every time you stand up isn’t cool. A pelvic floor physiotherapist will help you strengthen your pelvic floor with kegels and repair any diastasis recti, so that you can get back to feeling like you down there again.

Wonderful Pistachios Nuts

birds eye view of pistachios in a bowl

Busy moms need snacks on the go, and Wonderful Pistachios are one of my go-tos. They’re a smart option that I can toss in my diaper bag, store in my stroller and keep by my rocking chair for late-night feedings. Wonderful Pistachios, like all pistachios, contain a satisfying combination of fibre and monounsaturated fats which can help curb hunger throughout my crazy hectic days.

Postnatal Massage

Whether you’re breastfeeding or bottle feeding, you’re going to spend a lot of time hunched over and that’s going to start to hurt. Treat yourself to a regular massage to make sure you don’t end up with serious back pain in the long run.

MadeGood Crispy Light Granola

made good strawberry granola in a clear jar

Moms, you’re going to need a good, fast and healthy breakfast, that is if you want to make it through the day. I’m a huge fan of this MadeGood Crispy Light Granola because it’s made of simple, minimally processed organic ingredients with a full serving of veggies in every portion. Since my breakfast can usually sit untouched for a little while, when babe throws me a curve ball and wakes from his nap early (every-single-time), I love that it stays crunchy for a long time sitting in milk! It’s also delicious with yogurt or just eaten straight out of the box as a midnight nursing snack. I’m partial to the Strawberry, but it also comes in three other tasty flavours

Nursing or Pumping Bras and Tanks

If you’re nursing or pumping, you’ll need some easy comfortable bras and tanks that are made for nursing and pumping. I’ve used a wide range of pumping bras and I love the tanks that allow you to just insert the pump flange best.

Lactation Consultant

If you’re planning on breastfeeding, speaking to a lactation consultant after you give birth will help ensure your latch is solid to prevent long term breastfeeding struggles or pain. They can help diagnose supply issues as well as a lip and/or tongue tie before it leads to serious latch issues, bad habits or damaged nipples (which really just perpetuates these issues). I strongly advise at least one session to ensure everything is on track.

Maxi Pads

Okay so I know you don’t want to hear this, but you’re going to bleed *a lot* after you give birth so it’s best to have a variety of pads at home (plus some granny panties you don’t mind ruining in the beginning).

I hope this ultimate moms essentials list is helpful to you new mamas out there. You can use this as your list for your baby shower or for sending to friends and family when they ask what you need. Get all of these products and more by shopping in my Amazon Affiliate store.

So moms, let me know, what would you add to this list of ultimate moms essentials?

What have I missed that was essential to you as a mom?

Leave me a comment below with your thoughts!

pinterest image of abbey holding baby E post partum wth text overlay

Disclosure: This post was sponsored by Chef’s Plate, Wonderful Pistachios, MadeGood, Baby Gourmet, Playtex, Pampers, and VTech, however all opinions are genuine.

 

Last Updated . Published By 53 Comments

Gluten Free Chocolate Chip Banana Bread | Dairy-Free & Super Moist!

This gluten free chocolate chip banana bread was created in partnership with HP. It’s totally dairy free but manages to stay incredibly moist thanks to the natural almond butter and eggs.

If you’ve been following along with my HP Passion Project, I recently started making a DIY cookbook for my family as a thank you for helping me through my wedding planning. I shared my recipe for vegan pesto that was inspired by my dad’s basil garden, so this time around, I wanted to share my gluten free chocolate chip banana bread inspired by my mom.

gluten and dairy free chocolate chip banana loaf

I know my family is going to love my take on our old childhood favourite so I can’t wait to add it into our cookbook. I’ve been using this awesome HP Instant Ink subscription service that detects when I’m low on ink and sends it to me automatically in the mail. Not only does that save me so much time (that I’ve been using to plan my wedding), but it also saves me a lot of money! Their plans start at $3.99/month so I’m saving about 50% on my ink purchases each month. That, my friends, is what we call a honeymoon fund. I may even print my wedding thank you cards this way too because the quality is incredible.

This recipe is the perfect addition to our family cookbook, because even though my mom was never a baker, she could make a mean banana bread any night of the week. Banana bread is one of those tricky foods that always “feels” like the healthy choice (I guess because it has the words “banana” and “bread” in it). Even when there’s chocolate inside, we still think of banana bread as a wholesome choice. And hey, I’m all for sweets for breakfast, but let’s call it what it is. If we were to put frosting on top we would definitely call it cake.

birds eye view of healthy chocolate chip banana bread on a wooden serving dish

That is, unless we make it a little bit better so that it earns its healthy stamp of approval. My take on mom’s recipe was inspired by my sister Skye who recently discovered she had some serious GI issues and her doctor suggested she trial a gluten free diet. I didn’t want Skye to miss out on our favourite childhood snack bread, so I made a gluten free chocolate chip banana bread.

How to Make Gluten Free Chocolate Chip Banana Bread (That Doesn’t Suck)

Now, I will be honest. I find a lot of gluten free baked goods pretty gross. They’re dry, they’re pasty, they’re everything that a good banana bread should never ever be. Not my gluten free chocolate chip banana bread!

homemade chocolate chip banana bread on a wooden counter

It’s made with a combination of gluten free oats and coconut flour, which is super high in healthy fats and fibre. I then make them super moist with ripe bananas, eggs and almond butter. OMG it basically melt in your mouth.

pinterest image of gluten free and dairy free chocolate chip banana bread with text overlay

I have one more recipe that I want to share with you guys that will be making its way into my family cookbook so be sure to subscribe to my blog so you never miss out!

two slices of homemade banana bread on a white plate topped with butter

You will also want to make sure you’re subscribed to my Youtube channel where I will be sharing my DIY cookbook soon!

What are some of your family’s favourite recipes? Have you tried making GLUTEN FREE chocolate chip banana bread?
Leave me a comment below about what recipes would make it into your family’s cookbook!
 
pinterest image of gluten free and dairy free chocolate chip banana bread with text overlay
This gluten free chocolate chip banana bread was created in partnership with HP. It's totally dairy free but manages to stay incredibly moist thanks to the natural almond butter and eggs.
Print Recipe
4.78 from 9 votes

Gluten Free Chocolate Chip Banana Bread | Dairy-Free & Super Moist!

This gluten free chocolate chip banana bread is totally dairy free but manages to stay incredibly moist thanks to the natural almond butter and eggs.
Prep Time5 minutes
Cook Time50 minutes
Total Time55 minutes
Course: Snack
Cuisine: American
Servings: 1 Loaf
Calories: 350kcal
Author: Abbey Sharp

Ingredients

Instructions

  • Preheat oven to 350 F and grease a 9×5” loaf pan
  • In one bowl, mix together the banana, almond butter, honey, coconut sugar, vanilla, almond milk, and eggs.
  • In another bowl, mix together the salt, cinnamon, baking soda, powder, coconut flour, oats, and flax.
  • Mix the dry ingredients into the wet ingredients and add in half of the chocolate chips.
  • Fill the loaf pan with the batter and place the banana half, cut side up, in the centre of the loaf. Sprinkle with the remaining chocolate chips and bake for 50 -60 minutes, or until a skewer inserted into the middle comes out with only a few crumbs clinging onto it (but not super damp crumbs). Allow to cool on a cooling rack before removing from the pan and serving.

Video

Nutrition

Calories: 350kcal

Disclosure: This recipe was developed in paid partnership with HP, however, as always all opinions are genuine. This post may contain affiliate links. If you purchase from the link, I make a small commission that adds no cost to you, but helps me pay for my blog! Thanks for your support.

Last Updated . Published By 64 Comments

Keto Mozzarella Sticks | Low Carb, Gluten Free Party Snacks

These NEW and IMPROVED Keto Mozzarella Sticks make delicious Low Carb, Gluten Free Party Snacks that everyone at the party is going to love!

Mozzarella sticks served on a wooden plate.

Remember bowling allies? Remember all the delicious (yet kind of crappy quality) food that you used to get to share with friends (along with your free-refill Pepsi, obbbbvs). Well no joke, a bowling alley inspired this recipe. Okay, and I guess the overwhelming request I’ve received for more keto friendly recipes. But let’s be real- we can all get on board with mozzarella sticks and these keto cheese sticks are as healthy as they can be since they’re made with almond flour instead of refined white breadcrumbs and make a really tasty vessel for antioxidant-rich tomato sauce.

How to Make These low carb Keto Mozzarella Sticks

Two fingers dipping a mozzarella stick into marinara sauce in a red ramekin. Two tall glasses of beer in the background.

This really couldn’t be easier. You remember those mozzarella cheese strings from your grade 3 lunch box? This is what you can do with them now that you’re an adult.  Simply cut them into pieces and bread them in almond flour mixed with spices. Then bake or pan fry those keto mozzarella sticks until golden brown. The key to ensuring they brown up nicely before the inside cheese melts too much is to pop them in the freezer for a few minutes just to firm up.

Person pulling cheese stick

The result is a nostalgic after school snack made a little bit healthier with the goodness of almonds. So these keto mozzarella sticks are also totally gluten free for my GF followers. You can also play with the different seasonings and spices depending on what you’re in the mood for or what you have on hand. Even a little salt and pepper is enough since there’s so much flavour in the cheese, almonds and tomato dipping sauce.

If you liked this post, you may like:
Keto Pizza Fondue
Everything Bagel Avocado Devilled Eggs
Keto Grilled Avocado Bruschetta

 

Now I want to know, have you tried these NEW and IMPROVED keto cheese sticks?
What kind of recipe would you like to see me make keto friendly or gluten free?
Leave me a comment below with your thoughts!

 

pinterest image of two hands pulling cheese from a keto mozzarella stick and a pile of mozzarella sticks on a wooden platter next to marinara sauce in a red ramekin topped with oregano and parmesan cheese with text overlay
These Keto Mozzarella Sticks make delicious Low Carb, Gluten Free Party Snacks that everyone at the party is going to love!
Print Recipe
4.25 from 44 votes

Keto Mozzarella Sticks

These NEW and IMPROVED Keto Mozzarella Sticks make delicious Low Carb, Gluten Free Party Snacks that everyone at the party is going to love!
Prep Time30 minutes
Cook Time10 minutes
Total Time40 minutes
Course: Appetizer
Cuisine: American
Servings: 32 sticks
Calories: 76.97kcal
Author: Abbey Sharp

Ingredients

  • 16 mozzarella cheese strings
  • 4 eggs beaten
  • 1/2 cup almond flour + 2 tbsp
  • 2 tbsp coconut flour
  • 4 tbsp ground flax
  • 1 cup parmesan cheese finely grated
  • 1/4 tsp garlic powder
  • 1/2 tsp salt
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1/2 tsp chili flakes
  • Tomato sauce for dipping
  • olive oil for drizzling

Instructions

  • Put the beaten eggs in one bowl.
  • In another bowl, mix the almond flour, coconut flour, flax, parmesan, salt and spices.
  • Dip the mozzarella sticks in the egg, then in the almond mixture, then in the egg and almond mixture again.
  • Place the sticks in the freezer for 20 minutes.
  • Place the sticks on a parchment lined baking sheet and spray/drizzle each stick with olive oil. Place baking sheet in the oven set to broil at 500F. Broil for 3 minutes or until golden brown.
  • Serve with tomato sauce and enjoy!

Video

Nutrition

Calories: 76.97kcal | Carbohydrates: 1.6g | Protein: 5.42g | Fat: 5.63g | Saturated Fat: 2.59g | Cholesterol: 30.14mg | Sodium: 206mg | Potassium: 17.58mg | Fiber: 0.63g | Sugar: 0.16g | Vitamin A: 65.33IU | Calcium: 57.62mg | Iron: 0.3mg

Last Updated . Published By 30 Comments

Chocolate Cherry Cobbler Overnight Oats | Vegan, Dairy Free, Gluten Free!

This Chocolate Cherry Cobbler Overnight Oats recipe is totally vegan, Dairy Free and Gluten Free! It’s an easy way to start your morning by doing a little prep work ahead!

two clear jars filled with cherry cobbler overnight oats garnished with fresh cherries

I have lots of busy mornings, so I love breakfasts like overnight oats that can be made the night before. I made a really fun matcha rainbow version for St. Patrick’s Day (check it out here!) and I was dying to get back in the kitchen with a new creative version.

I love cherry cobbler so my Chocolate Cherry Cobbler Overnight Oats have quickly become my go-to morning meal.

How to Make Chocolate Cherry Cobbler Overnight Oats

I grew up making cherry cobbler in the summer, so I couldn’t resist turning my favourite dessert into breakfast and adding a little chocolate crunch. It feels so decadent, but honestly- it’s incredibly good for you thanks to the yogurt, oats and cherries.

close up of vegan and gluten free cherry overnight oats topped with fresh cherries

Also, my version of chocolate cherry cobbler overnight oats is actually totally gluten free and dairy free, so it’s perfect if you are making breaky for someone with a food intolerance. Having said that, it’s a totally versatile recipe, so you can totally use regular greek yogurt and dairy milk and/or standard granola or oats if you’d like. You basically just have to mix together all of the ingredients in a bowl, then transfer them to a few mason jars to set up over night.

pinterest image of cherry cobbler overnight oats topped with cherries

Go to sleep and ta-da!! You’ll wake up to an all ready to go jar of chocolate cherry cobbler overnight oats. Yep. Your morning just became more decadent.

But is it Healthy?

Hell yes. You’ve got fibre, protein and lots of antioxidants going on in these overnight oats! Plus… CHOCOLATE!! What’s not to love?

close up of vegan and gluten free cherry cobbler overnight oats in glass jars topped with cherries
What are some of your favourite overnight oats recipes?
Have you tried making chocolate cherry cobbler version? Leave me a comment below with your ideas for the ultimate breakfast!
pinterest image of vegan gluten free cherry cobbler overnight oats with text overlay
This Chocolate Cherry Cobbler Overnight Oats recipe is totally vegan, Dairy Free and Gluten Free! It's an easy way to start your morning by doing a little prep work ahead!
Print Recipe
4.72 from 7 votes

Chocolate Cherry Cobbler Overnight Oats | Vegan, Dairy Free, Gluten Free!

This Chocolate Cherry Cobbler Overnight Oats recipe is totally vegan, Dairy Free and Gluten Free! It’s an easy way to start your morning by doing a little prep work ahead!
Prep Time8 hours
Total Time8 hours
Course: Breakfast
Cuisine: American
Servings: 2 people
Calories: 420kcal
Author: Abbey Sharp

Ingredients

Toppings

  • Pecans halved
  • Fresh cherries pitted and sliced in half
  • Cacao nibs

Instructions

  • In a food processor or blender, puree the banana, cherries, yogurt, almond milk, flax, spices and vanilla. Stir in the oats and transfer to two mason jars. Refrigerate over night.
  • The next day stir in some pecans, cherries and cacao nibs, sprinkle a few on top and enjoy!

Nutrition

Calories: 420kcal

Last Updated . Published By 28 Comments

Vegan Olive Oil Chocolate Mousse with Macerated Berries | Gluten Free Healthy Chocolate Dessert

This vegan olive oil chocolate mousse with macerated berries is the perfect healthy dessert to celebrate the Summer’s best fruit.

Gah. How is it half way through July?! Where did these warm months go? Oh yah, we’ve had a super crappy Summer and have barely had one. Regardless, as of today, I’m determined to slow this summer down and soak up every moment. That means we need to enjoy berries while they’re local and in season. Not that water-logged crap they bring up from Mexico (sorry Mexico, love your beaches, but your shipped produce sucks).

healthy vegan chocolate olive oil mousse topped with berries

While I am usually totally A-OK with a big beautiful bowl of berries for dessert, I had a few bricks of chocolate in my pantry SCREAMING my name. Hello chocolate, meet summer berries, you’re going to get along just fine in my Vegan Olive Oil Chocolate Mousse with Macerated Berries.

How to Make Vegan Olive Oil Chocolate Mousse with Macerated Berries

birds eye view of chocolate olive oil mousse topped with macerated berries

So this recipe was inspired by a dessert I had at this year’s Taste of Toronto festivities. They were selling a beautiful chocolate mousse surrounded by ripe berries and green olive oil, and I got an idea to make mine vegan. It starts with the super simple combination of melted chocolate and whipped coconut cream (which is easiest to scoop from a can when it’s been sitting in the fridge). I then whisk in some olive oil until it emulsifies theVegan Olive Oil Chocolate Mousse and adds a delicate grassy flavour to balance out the sweetness of the chocolate and berries. The key here is to use really really good quality extra virgin olive oil. Like, the stuff you would only garnish a really fancy salad with to serve friends. We’ve written about spotting fake olive oil before here so I definitely suggest investing in a good quality bottle (and yes, price is usually a solid indicator of quality).

two clear dishes filled with vegan chocolate olive oil mousse garnished with macerated berries

Now, the Vegan Olive Oil Chocolate Mousse is definitely delicious in its own right. I have been known to pipe the stuff right into my mouth, but I promised you Summer berries, so you’ve got to add this step. It’s as simple as mixing together sliced strawberries and raspberries with a touch of honey to draw out some of the juices, and tossing them with fresh basil and mint. It’s the perfect sweet juxtaposition against the beautiful Vegan Olive Oil Chocolate Mousse that’s going to make you savour every last day of Summer.

two tall glasses filled with gluten free chocolate mousse topped with berries
Now, I want to know, what is your favourite way to use summer fruit?
Have you tried making my Vegan Olive Oil Chocolate Mousse with macerated berries?
Leave me a comment below with your thoughts!
pinterest image of vegan gluten free olive oil chocolate mousse with macerated berries with text overlay
I share a one week high protein paleo meal plan filled with healthy recipes that provide around 1700 calories and 100 grams of protein. 
Print Recipe
5 from 5 votes

Vegan Olive Oil Chocolate Mousse with Macerated Berries

This vegan olive oil chocolate mousse with macerated berries is the perfect healthy dessert to celebrate the Summer’s best fruit.
Prep Time1 hour 10 minutes
Cook Time5 minutes
Total Time1 hour 15 minutes
Course: Dessert
Cuisine: American
Servings: 4 people
Calories: 280kcal
Author: Abbey Sharp

Ingredients

Chocolate Mousse:

Macerated Berries:

  • 2 cups sliced strawberries
  • 2 cups raspberries
  • 4 tsp maple syrup
  • 2 tbsp basil chiffonade
  • 2 tbsp mint chiffonade

To serve:

Instructions

  • Place the chocolate in a heatproof, stainless steel, or glass mixing bowl, and place it on top of a small saucepot filled an inch-high with water. Bring the water to a simmer, and allow the chocolate to gently melt while stirring often. Just make sure the water doesn’t touch the bottom on the bowl or get any hotter than a gentle bubble.  Optional microwave method: Place the chocolate in a microwave safe dish. Melt in the microwave on 50% power in 30 second increments until almost fully melted (you may see just a few small bits in the dark pool of chocolatey goodness). Allow the chocolate to cool to room temperature.
  • Transfer the coconut cream to a stand mixer fitted with a whisk. Once it has melted to room temperature (and isn’t hard from the fridge), beat until fluffy and light. Beat in the extra virgin olive oil then fold in the chocolate. Add a pinch of fleur de sel.
  • Meanwhile, in a bowl, mix together the berries, maple syrup and herbs. Allow them to mascerate for about an hour.
  • When ready to serve, place a bit of the berries onto the bottom of four bowls, top with the mousse, and a bit more berries. Drizzle with extra virgin olive oil and top with a pinch of fleur de sel. Enjoy.

Nutrition

Calories: 280kcal

Last Updated . Published By 25 Comments

VEGAN Tahini Caramel Chocolate Cups | Gluten Free No Sugar Added Chocolate Dessert

These vegan tahini caramel chocolate cups are the perfect dairy free gluten free no sugar added healthy desserts for those days you just need a sweet fix.

I hate when people ask me what my favourite recipe on my blog is. To me, that’s like choosing a favourite child (only harder, because let’s be real- all parents have a bad egg). But if I were to point you towards one of the best recipes on my blog, it would be my Healthy Salted Banana Peanut Butter Cups. I mean, that shit is just genius.

stack of vegan tahini caramel chocolate cups topped with flaky salt

So today I decided I would take the inspiration from myself and reinvent my idea into something equally divine – my Vegan Tahini Caramel Chocolate Cups. OMG yes please. I have two types of desserts that I adore in my life- peanut butter desserts and caramel desserts. So riding on the success of my epic Tahini Caramel Chia Pudding, I decided to fill these adorable chocolate shells with the rest of my hopes and dreams.

How to Make Vegan Tahini Caramel Chocolate Cups

birds eye view of vegan chocolate caramel cups with no added sugar topped with flaky salt

So I used to think this was a “how do you get the caramel into the Caramilk bar” situation, but then I bought silicon muffin and candy molds and I figured out that it’s actually really simple.

hand holding half eaten vegan chocolate caramel cup topped with flaky salt

It starts with a quick layer of deep dark chocolate onto the bottom on your chocolate molds or muffin tins. Let that freeze for a hot minutes (okay, so more like 5 minutes) while you work on your filling for your Vegan Tahini Caramel Chocolate Cups.

stack of vegan tahini caramel cups with no added sugar

This is tahini caramel filling is simple and oh so delicious. I’m not going to lie, I eat it with a spoon all the time. It’s made without any added sugar, and is just juicy dates and nutty tahini paste. Sweet, rich, and everything in between. It’s literally my BFF. Then you roll tiny balls of the filling and insert them into your chocolate cups. Being very careful not to touch the edges, you envelope the yummy filling with chocolate.

floral plate containing vegan chocolate caramel cups topped with flaky salt

The next part is the hardest step of making your Vegan Tahini Caramel Chocolate Cups. You have to wait until it solidifies in the fridge. For the minis, this takes like an hour, but for the momma sized Vegan Tahini Caramel Chocolate Cups (aka Abbey sized), it can take a little patience AND PATIENCE IS NOT MY FORTE. Stay strong lovelies, STAY. STRONG.

vegan gluten free tahini caramel chocolate cups on a wooden serving board

Once they’re hard and amazingly delicious, you finish with a little salt (or a lot, because salt is bae) and OMG get at me!

vegan gluten free tahini caramel chocolate cups on a floral plate
Now tell me lovelies, have you tried making these Vegan Tahini Caramel Chocolate Cups?
Did you enjoy my classic Peanut Butter Banana Peanut Butter Cups?
Are you going minis or major size?
Leave me a comment below with your thoughts!
pinterest image of a stack of vegan no sugar added tahini chocolate caramel cups with text overlay
I share a one week high protein paleo meal plan filled with healthy recipes that provide around 1700 calories and 100 grams of protein. 
Print Recipe
5 from 5 votes

Vegan Tahini Caramel Chocolate Cups

These vegan tahini caramel chocolate cups are the perfect dairy free gluten free no sugar added healthy desserts for those days you just need a sweet fix.
Prep Time10 minutes
Cook Time1 minute
Total Time16 minutes
Course: Dessert
Cuisine: Middle Eastern
Servings: 10 regular sized cup or 50 mini candy cups
Calories: 160kcal
Author: Abbey Sharp

Ingredients

Chocolate Shell

  • 300 grams 70% Dark Chocolate (vegan or dairy free, if desired), finely chopped
  • 1 1/2 tablespoons melted coconut oil

Garnish

  • Pinch of fleur de sel

Instructions

  • In a food processor, puree the dates until they reach a gummy ground consistency. Add in the tahini, coconut oil, vanilla and salt. Puree until smooth and set aside.
  • Place the chocolate and coconut oil into a medium sized glass bowl and set it over a small pot filled 1 inch up with water. Bring the water to a simmer and slowly stir the chocolate until it melts. Once melted, remove the bowl from the heat, and set aside. Optional microwave method: Place the chocolate and coconut oil in a microwave safe dish. Melt in the microwave on 50% power in 30 second increments until just melted (a few tiny pieces left unmelted is fine- they’ll melt in seconds outside of the heat).
  • Using a small spoon, carefully spoon a thin layer of the dark chocolate onto the bottoms of 10 regular sized silicon muffin containers or 50 very miniature silicon molds. Place the molds onto a baking sheet and transfer to the freezer to harden for at least 5 minutes.
  • Once set, make a ball of the filling smaller than the diameter of the muffin or candy mold and press it on top of the chocolate base, being careful not to touch the sides of the mold but also to try to make as flat a surface as possible. If using a regular sized mold, I recommend about a tablespoon and a half of filling, and if using the mini candy molds, about ½ teaspoon.
  • Using a small spoon, very gingerly pour the chocolate down the sides to envelope the filling and on the top to fully cover the peanut butter. Transfer to the freezer to fully set, at least 20 minutes.
  • Right before serving, sprinkle the cups with a pinch of fleur de sel.

Nutrition

Calories: 160kcal

Last Updated . Published By 50 Comments

The Truth About Having High Functioning Anxiety and Working the Spotlight (Plus Amazing Tips to Manage Anxiety)

I share my story of having high functioning anxiety and working in the spotlight in media. I also share how I overcame it and continue to manage my anxiety.

Hey friends, I had promised to write and share more personal posts about my life. I have shared my story about PCOS, and I know you all appreciated that, but otherwise, I know, I’ve been a bit slow. GAH! I hate to fail at my own damn goals but I had been frantically trying to finish up my cookbook which had legit TAKEN-OVER-MY-LIFE. But, I’m on the home stretch and ready to get back to it.

In today’s post, I wanted to chat about something that’s super scary to me to chat about. I’ve literally opened this blog post about a million times only to write a sentence, and then stop. Then write another one, and then stop. But after a discussion with some of my fellow media dietitians where I realized HOLY FUCK, I am not alone in this, I decided it was time to share my struggle. Let’s talk about living and working in the media with high functioning anxiety.

A History of my High Functioning Anxiety

scrabble letters spelling "anxiety"

So first, a bit a short history. I’ve always been an anxious person. My mom said when I was little, I wouldn’t cross the street or get on a bike until I was 100% sure I could do it safely and perfectly every-single-time. I’m sure my mom was happy I was a cautious child and not letting cars run over me like the other kids in the neighbourhood but pretty soon, it started to impact my life.

When I was 6, I started competitive dancing, and my forte was Scottish (you know, the weird one with the kilts and swords). I loved getting up on that stage to dance, but the night before a competition, I would stay up all night crying, worrying that I wouldn’t win. I usually won, I’m not going to lie. But by the time I was 12, the pressure was becoming too much for me, and I quit.

close up of a microphone

Then I started singing. I was good at that too. Really good, actually. I travelled to New York and London (UK) to meet and work with top song writers, producers and agents. I had a lot of major recording labels interested in me, but I obsessed over every appearance and meeting, worried sick that I would mess up my big chance. Trying to catch your breath during a panic attack while attempting to hold a perfect pitch in a high stakes audition is KINDA tough. So, yeah, I quit that too.

Blackboard.

Next was school. This is where my anxiety and perfectionistic tendencies started to weave into my eating, leading me into the dangerous world of Orthorexia. If you haven’t read about my eating disorder past (and this new devastating “clean eating” disorder), I suggest you bookmark it for reading afterwards here. OK – so back to the root- my anxiety. I know a lot of people who feel pressure to do well in school, often from strict overbearing parentals. Well, despite both of my parents working in education (my mom owns a private school, my dad is a University professor), they never pushed me to excel in school. Honestly, I had that down myself. I would spend every waking moment memorizing every word on every page to ensure I got to each test more prepared than the rest of the class. I would go to office hours every week for each prof to make sure they knew that I understood it all. I would sit in the front row and answer questions when nobody else could. I hate to brag, but I really did know it all, and even that didn’t stop me from worrying.

I suffered from something I used to call “post-test anxiety” where no matter how hard I surely rocked each test, I would worry about wildly unlikely scenarios. Did I miss a page accidentally? Did I accidentally skip a line on the scantron sheet and cause all of my answers to end up out of order? Did I write enough in the written responses section? Did I write too much? The questions kept me up all night, and fueled my obsessive word habits all day.

I remember getting my 4th year University report card where I got my first A after a perfect track record of A+. I cried. I cried because I got a fucking A, instead of an A+.

What the actual fuck.

The day I graduated (with all of the top honours, including the Gold Medal for all of my University), I felt like the world had been lifted off my shoulders. I was free. Only, I wasn’t. Like dance and singing before it, exiting my anxiety at school was just a brief moment of peace before I found a new outlet to park my perfection. I was just waiting to find out what it was.

hand holding a video camera

Enter, my career in media. I know what you’re thinking- why the fuck would you get into such a high-pressure, performance-based, anxiety-riddled profession as working in the public eye when you have OBVIOUS anxiety? Why didn’t you work a desk job, or work in a lab, or bag groceries for G-ds sake? Just do SOMETHING where you had more control and calm?! But this is high functioning anxiety, and as much as it’s a burden, it’s also my drive.

gif of abbey and another woman

I have always, and will always, love being the centre of attention. Anxiety cannot take that away from me. In my job as a media dietitian, I get to do a lot of fun things that lets me shine. I host on-stage activations with top food personalities like Mario Batali, Tyler Florence and Chuck Hughes. I appear on national TV on behalf of top food and lifestyle brands. I am in front of a camera being silly AF on my YouTube channel.

gif of abbey in the studio

Entering a job working in media at a more mature stage in my life allowed me to approach it with a bit more logic. In other words, I figured out a way to be happy with an A (or even a B). In fact, I’ve learned that perfection doesn’t read as well for the camera as genuine, authentic, wildly imperfect Abbey.

gif of abbey and another woman sitting at a table

Sometimes I feel like I’ve got a bit of a Dr. Jeckle and Mr. Hyde thing going on. The true me thrives on that stage or in front of the camera, and I feel so lucky that I not only get to do this for fun, but that I get paid for it too. But every once in a while, my anxiety gets a hold of a teeny tiny insecurity and chips away until it all caves in.

hand holding mug of coffee

This happened to me a year ago on a media tour and it all started with a third cup of coffee. I’m caffeine sensitive as it is AND I naturally have an “essential tremor”(which is exacerbated by caffeine) but after I had literally three large cups of coffee on an empty stomach, my hands were shaking like a leaf. I had to somehow pour chocolate into a VERY small candy mold and when I tried, my hand shook a bit. I blew it off, really, until someone pointed it out to me after the fact and I started to become really self conscious about it. I replayed the scenario over and over and over again. After that, every time another appearance or Youtube shoot day came up, I started to worry I would shake again. Anxiety is a self-fulfilling prophecy, you know. Once you believe something to be true, it often becomes true.

I had had enough of letting my high functioning anxiety interfere with my life. I had to quit the cycle before my anxiety led me where it always did – to quit. So I got help.

The treatment for my anxiety was multi-pronged and laborious. It wasn’t something that just went away after a meditation session. Here’s what I did to get my groove back.

Therapy for Anxiety

It wasn’t my first kick at the can in therapy. In fact, I believe that 99% of people can likely benefit from therapy in some way (whether you self-identify as having anxiety or not). My therapist used a lot of CBT (cognitive behavioural therapy) techniques to help me get to the heart of my anxiety and nip the negative self-talk in the bud. Is this an expensive endeavour? Yes. Do I still go regularly? Admittedly not. I usually have waves of therapy-going whenever I am feeling down.

Hypnosis for Anxiety

This was the second time in my life that I tried hypnosis. I think I went about 5 times. In this series of sessions, the hypnotist helped me re-live some of the stressful situations that I was constantly thinking about and had me visualize a more confident Abbey teaching the stressed Abbey what to do and how to feel. I don’t know if it worked but I did always feel much better afterwards and it was nice to have those recordings to listen to when I was feeling tense. Honestly, it was basically like a personalized guided meditation, so if you have the budget, it may be worth trying.

Progressive Muscle Relaxation

person doing progressive muscle relaxation

So I do this pretty much every day. I lay on my back for 20 minutes with a recording (you can find one on Youtube if you google it), and they just walk you through tensing and relaxing all of the different parts of your body, one at a time, until each body part is completely relaxed. It feels nice and is a good way to start my day.

Meditation for Anxiety

person meditating outside

Ok, so being a busy body, I totally suck at this. I have a tendency to spend most of the class just replaying conversations I’ve had that maybe have upset me and then struggling to get back to the visualization. My sister (a yogi) says as long as I’m recognizing that my mind has wandered and I’m bringing it back, I’m doing pretty good.

Improv!!!

close up of a microphone

Improv has been KEY!!! I literally sing the praises of improv every chance I get because it has made me better at my job AND just is a load of fun. I did the full A through E improv series at my local Second City training centre, and have gone back for a few random semesters when I’m craving that experience again. If you find uncertainty and unplanned situations stressful (OH HELLO THERE!), improv helps you get comfortable with the uncomfortable.

Speech Therapy

speech therapy room

I kind of saw speech therapy as an extension of my media training, but with a therapeutic edge. While I wasn’t looking to hone my voice so much, speech therapy helped me learn how to breath long and deep- much like meditation but with actual sound.

ANTI-ANXIETY DIET

mug of tea on a wooden table for anti anxiety diet

So obviously, no caffeine. Downing the coffee is not a great way to chill the F out. So on days when I need to be zen, I opt for chamomile tea and a healthy high-protein meal. I find that even a small amount of hunger can make me anxious on a good day, so I like to have a satiating snack before I do any TV or filming.

My Power Pose for High Functioning Anxiety

person doing yoga outside

Okay so up until now you’re probably thinking I’ve tried all the usual recommended treatments (outside of medication which I have tried really hard to avoid before I get pregnant.) What the heck are power moves and what does that have to be with anxiety? Well I watched a really interesting TED Talk once where she described the research on power posing and the association between your body and your mind. In short, it suggested that when you stand like Superwoman in the mirror, you actually suppress cortisol (stress hormone) and increase your confidence. So I do it before every single stressful situation, or really before anything where I feel I need an extra boost of confidence.

My Power Song

The other thing I do is that I choose one song that pumps me up and gives me confidence and I listen to it when I feel anxious. Ha, want to know what my song is? “That’s my Girl” by 5th Harmony. Hey, don’t judge. I just like that power anthem chorus and I can’t help but smile. Think about what your “power song” might be and make sure it’s readily available in your playlist.

My Power Mantra

This was something I actually discovered while in my hypnotic trance, but it has stuck with me as something to recite when I feel stressed or when my high functioning anxiety is fired up. Everyone has something that makes them feel calm, and confident, so you have to find those little words that work for you. For me, I say “Let’s have fun” to myself. I find that telling myself to “calm down” or “it’s going to be fine” or “don’t worry” just makes me more anxious, but “let’s have fun” takes the thought away from the anxiety all together and makes me smile. When I’m smiling, I can’t be stressed.

Let’s Have Fun.

gif of abbey and another woman drinking green juice

I hope a lot of you reading this can relate to my experiences with high functioning anxiety and find my tips useful. It’s not easy living with high functioning anxiety, but at the same time, I wouldn’t want to be any other way. My anxiety has brought me every success I’ve had so I’m not ever looking to get rid of it. I just have had to develop strategies to help me manage the days where it interferes with my life.

Do you have high functioning anxiety?

I would love to hear what has helped you with your anxiety?

Leave me a comment below!

pinterest image of person working at a computer above an image of a video camera with text overlay

 

Last Updated . Published By 20 Comments

Vegan Keto Pasta Alfredo | Gluten Free, Low Carb, Paleo Friendly Dinner

DISCLAIMER: This post was developed in sponsored partnership with Mann's, however, as always, all opinions are genuine.

This vegan keto pasta alfredo is gluten free, and paleo friendly and absolutely loaded with flavour- a perfect low carb swap for a traditional pasta dinner!

close up of vegan keto pasta alfredo on a wooden plate garnished with herbs

Guys. Let’s talk pasta. I have no qualms about inhaling a big bowl of the regular starchy noods, but I think healthy eating is all about balance and compromise. When you have dessert, you maybe cut back on the wine. When you have pork belly, you maybe go easy on the fried rice. And when you have a luxurious creamy alfredo sauce, you go with low carb, paleo and gluten free veggie noodles. Trust me, this vegan keto pasta alfredo is made with Mann’s Kohlrabi Linguine and is so delicious, you’ll forget about missing the carbs.

How to Make Vegan Keto Pasta Alfredo

birds eye view of vegan paleo keto pasta alfredo garnished with herbs on a wooden plate

I’m all over the veggie noodles and have used them to make a wide range of low carb, gluten free pasta dishes (shout out to an Abbey’s Kitchen favourite, my Zucchini Noodle Carbonara!)

fork taking a bite of vegan keto pasta recipe from a wooden plate

But this week, I’m switching things up from zucchini and have been LOVING these Kohlrabi Linguine noodles. As a busy new mom, Mann’s has totally taken all of the annoying work out of making spiralized veggie noodles and veggie rice in a ready-to-steam bag perfect for getting dinner on the table STAT.

birds eye view of paleo low carb alfredo pasta recipe on a wooden plate

Kohlrabi is actually part of the cabbage family and it has a really delicious mild semi-bitter-sweet flavour that is absolutely perfect with this vegan keto alfredo sauce. They also have just 25 calories per serving and a ton of satiating fibre, so you can face plant into that creamy sauce and still feel like you’re eating light.

keto pasta recipe on a wooden plate with bread in the background

To make my vegan keto pasta alfredo, I saute some garlic in olive oil, then add it to some of Mann’s steamed Cauliflower Rice (that I literally just threw in the microwave!), some soaked cashews, nutritional yeast and almond milk and puree it until very smooth. Then I give the Kohlrabi Linguine a quick saute in my pan and add the sauce just until everything is warmed through. Guys, this is one of those legit 10 minute meals you need to keep in your back pocket for crazy weeknights.

image of keto pasta selection

You can also experiment with some of Mann’s other new veggie noodles including their Butternut Squash Rotini and Sweet Potato Fettuccine, all of which would be delish with this vegan keto alfredo sauce.

Now lovelies, let me know, have you tried making this Vegan Keto Pasta Alfredo?

What’s your favourite pasta dish that you would like to see me make gluten free, low carb and paleo-friendly?

Leave me a comment below with your ideas!

pinterest image of vegan keto pasta alfredo topped with herbs on a wooden plate
This vegan keto pasta alfredo is gluten free, and paleo friendly and absolutely loaded with flavour- a perfect low carb swap for a traditional pasta dinner!
Print Recipe
4.20 from 15 votes

Vegan Keto Pasta Alfredo

This vegan keto pasta alfredo is gluten free, and paleo friendly and absolutely loaded with flavour- a perfect low carb swap for a traditional pasta dinner!
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Dinner
Cuisine: American
Servings: 4 people
Calories: 340kcal
Author: Abbey Sharp

Ingredients

Instructions

  • Microwave the bag of Mann’s Cauliflower Rice according to the bag’s directions. Set aside.
  • To a pan, heat the olive oil over medium heat and add the garlic. Saute until golden.
  • Transfer to a blender with the cauliflower rice, almond milk, cashews, nutritional yeast, and lemon juice. Puree until very smooth and season with salt and pepper, to taste.
  • Return the pan to the heat and add the bag of Mann’s Kohlrabi Linguine. Saute until softened, about 7 minutes, then add in the sauce. Toss until fully coated. Divide between plates and sprinkle with parsley.

Nutrition

Calories: 340kcal

 

Last Updated . Published By 8 Comments

Herbs and Foods to Induce Labor

We take a look at the evidence behind old wives tales to find out what the research says about whether we should take these herbs and foods to induce labor.

You know that episode of Friends where Rachel is pregnant and is desperately trying to go into labor? Now imagine being in that frantic state and having Google at your fingertips. There is no shortage of foods and herbal remedies that supposedly induce labor. There are even special restaurant dishes out there like the “Maternity Salad†with a secret dressing that has apparently helped to induce labor for the past 28 years. But do these foods really work or are they just the stuff of old wives tales? Before you rush out to eat mystery salad, we took a look at the research to find out what works and what doesn’t.

What Does the Research Say about herbs and foods to induce labor?

Red Raspberry Leaf Tea
red raspberry leaf tea

Raspberry leaf tea has been used as a herbal remedy to induce labor as early as the 6th century. There is very little research that raspberry leaf tea has any impact on pregnancy. The only human studies we were able to find showed that taking raspberry leaf tea made no difference on labor outcomes. These studies also did not find any negative side effects of taking raspberry leaf tea. We can assume that even if doesn’t help put you into labor its still safe to drink while pregnant.

As for animal studies on raspberry leaf tea, the results are pretty mixed. Some studies show that raspberry leaf tea causes contractions in animals. Other studies found that it causes relaxation of the uterus. These differences most likely have to do with the type of animal tested, how the tea was prepared, and the dosage. Overall, we can’t really draw conclusions on whether or not raspberry leaf tea works based on the existing research.

The Bottom Line: The evidence on raspberry leaf tea is very weak. We don’t have an understanding of how it would induce labor, if it does. It is generally considered safe to consume.

Castor Oil
close up of castor oil

Castor oil has been used since ancient Egypt as a natural way to induce labor. One possible reason has to do with something called Ricinoleic acid. This active component of castor oil is said to help with the release of a hormone-like substance called prostaglandins. This hormone ripens the cervix and prepares it for labor. This sounds pretty convincing so far, but what does the evidence say?

A Cochran review looked at three different studies on pregnant women who took castor oil to induce labor. Two of the three studies found that more than 50% of women who took castor oil went into labor within 24 hours. The third study found that going into labor was 3 times more likely for women who took castor oil.

hand holding castor oil

Although these studies may favour castor oil as an effective way to naturally induce labor, the authors of the review suggest that these results should be interpreted with caution. The studies are low quality and contain small sample sizes. Even though castor oil may have worked for the women in the study, we cannot say for sure that it would work for most women. Some not-so-fun side effects are nausea and diarrhea. This can put expectant moms at risk for dehydration.

The Bottom Line: Castor oil may help induce labor for some women. Higher-quality studies are needed. Be aware of the risks of nausea and diarrhea if you choose to use it.

Dates
dates on a counter

The amount of energy your body uses up when going into labor is comparable to running a marathon or any other type of high-cardio workout.  This means that your energy needs are going to be much higher than usual (around 10g of carbohydrate an hour). Research suggests that dates are a good source of energy for women in late pregnancy because of their high carbohydrate content. This makes dates a good energizer that helps to store and supply the energy you need for your high-cardio pregnancy marathon aka giving birth.

dates in a granola bowl

Research has shown that eating dates at the end of pregnancy may improve dilation and cervix ripening. This may increase the likelihood of spontaneous labor and vaginal birth, and lowers the need for other medical interventions. Sounds pretty great right? What’s even better is that there are no known side effects of eating dates during pregnancy. However, it is important to mention that research has yet to be done on how dates might impact women with gestational diabetes. Considering dates are high in carbohydrates they might not be a good option to induce labor in women with gestational diabetes. 

The Bottom Line: Eating around 60-80g of dates a day during late pregnancy can have a positive effect on several labor outcomes.   

Pineapple
close up of pineapple

Pineapple and pineapple juice have been used as a traditional medicine to induce labor and abortion in some South Asian. However, the effect of eating pineapple has not yet been tested on pregnant women. The only research that we do have is limited to animal studies and isolated human uterine tissue.

birds eye view of pineapples

Although the research on pineapple is few and far in between, the studies that do exist have found that pineapple juice can cause contractions in both non-pregnant rat uteruses and pregnant uterine tissue from humans. The study found that the uterine tissue contracts when exposed to pinapple extract. This effect could possibly be explained by an enzyme in pineapple called bromelain, which researchers believe might cause cervical ripening. However, this theory has yet to be proven. The studies that we do have don’t explain what happens when pineapple is eaten by mouth.

The Bottom Line: Very limited research suggests that pineapple may cause uterine tissue to contract. More research is necessary.

Evening Primrose Oil
Primerose flowers.

Using evening primrose oil to induce labor is generally understudied. One study showed that evening primrose oil might improve cervical ripeness and increase the likelihood of vaginal delivery. However, other studies have found that evening primrose oil did not make a difference. It did not affect how quickly women went into labor or the length of their pregnancies.

Primerose flowers.

Some minor negative side effects of taking evening primrose oil during pregnancy have also been reported. This includes gastrointestinal issues, like constipation and diarrhea, and headaches. Although, these side effects may or may not just be a symptom of pregnancy in general.

Bottom Line:  There is a lack of scientific evidence on evening primrose oil and more research needs to be done to understand its effectiveness and safety in inducing labor.

Spicy Food
closeup of chilli peppers

Eating spicy food is a pretty popular theory and many women swear by spicy foods as the saving grace to labor induction. Whether spicy food works or not, we can’t say for sure because the research on spicy foods and labor induction has yet to be explored. What we do know is that eating spicy food can cause heartburn and diarrhea in some people. So if you want to trying eating some Kung Pao Chicken and see if it gets your pregnancy juices flowing, make sure you have some tums in hand just in case.

The Bottom Line:  There is a lack of scientific evidence on spicy food and more research needs to be done to understand its effectiveness and safety to induce labor.

Blue/Black Cohosh
blue/black cohosh herb

Black and blue cohosh are two herbs used by Native Americans to induce labor. Although there isn’t a ton of research on blue or black cohosh, the research that does exist suggests that taking these herbs to induce labor can cause some major health risks for mom and baby.

blue/black cohosh herb

Some negative health outcomes that have been reported include a severe drop in sodium levels in the blood (otherwise known as hyponatremia). This is particularly risky because it can lead to brain damage, seizures, coma, respiratory arrest, and sometimes even dead. Some potential risks for baby include perinatal stroke, heart attack, brain damage, and multi organ injury. It is best to stay safe and completely avoid black and blue cohosh during pregnancy. 

The Bottom Line: There are a number of safety concerns with using blue and black cohosh to induce labor. For this reason, using the herb during pregnancy should be completely avoided.

BOTTOM LINE ON HERBS AND FOODS TO INDUCE LABOR

Overall, there is not a whole lot of reliable research out there on foods that can naturally help induce labor. Most of the foods and herbal remedies we looked at are pretty understudied. There is a need for more research in this area to be able to recommend them. Our advice is to go ahead and give these foods a try as long as there are no health risks that can potentially harm you or your little one. So sit back, relax, and sip on a pineapple smoothie, snack on some dates, or enjoy a nice warm cup of raspberry leaf tea. Even if your little babe doesn’t end-up making their their grand debut after doing these things, you still get to reap all their nutritious benefits! Sounds like a win-win to me.

pinterest image of granola in a pink bowl below an image of pineapple to represent foods that induce labour with text overlay

Contribution By RD2B:

Giselle Segovia