The Healthnut Cookbook

Introduction

I’m thrilled that you are holding this cookbook in your hands, ready to take on a new, non-restrictive, balanced way of healthy eating. A way of eating that is sustainable, because healthy living isn’t a fad diet or trend; it is a lifestyle. I can’t wait for you to flip through these pages and eat the delicious, colorful, and drool-worthy recipes I’ve created just for you.

I wasn’t always the green-smoothie-junkie, kale-chomping girl I am today. I did grow up in a pretty healthy-eating Portuguese household. My mom always bought whole wheat bread and 1% milk, and we always had a big salad at the dinner table. But as I got older and started working part-time jobs, partying on the weekends, and staying up all night—like most teenagers—I fell into a health rut.

I would often skip breakfast and run off a large coffee till noon. I was addicted to sugar and sweets, and although I was skinny, I had barely worked out a day in my life. Believe it or not, at one point I was even a smoker! The most unhealthy habit of all, though, was working 24/7. Even while going to college, I was working three part-time jobs and saying yes to everything because I just didn’t know how to say no to a good opportunity. Running off adrenaline, and not checking in with myself, quickly ran me right into a brick wall of exhaustion. I realized a change was necessary.

It was a slow process, but I steadily started adopting healthier habits, such as eating breakfast, drinking more water than coffee, joining a running club with my boyfriend, Matt, and of course I quit smoking. I didn’t know it at the time, but Matt played a huge role in influencing me to start working out, eating healthy, and enjoying life outside of work. Although I initially started eating better and exercising in order to reduce my stress and heal my anxiety, it had an overwhelmingly positive ripple effect. My brittle nails became stronger, my skin became smoother and brighter, and I just felt happier overall. You could say the proof was in the pudding (healthy Lemon Pie Chia Pudding, that is) because when I started to live a healthier lifestyle, all of the positive changes immediately hooked me onto a new way of life.

Throughout my journey I have experimented with just about every diet there is, from vegetarian, Raw Till 4, gluten-free . . . the list goes on. It took a lot of trial and error for me to find a balance that worked for me and my unique body. I quickly began to realize that the food I ate was largely connected to my emotions, stress levels, and mood. For me, food is a proactive approach to keeping my body running at its best. It’s medicine without the scary long list of side effects! And if the saying “you are what you eat” is true, then I would rather be a colorful bowl of salad than a sad plate of greasy fries.

I started my blog HealthNut Nutrition to share recipes and cooking tips as I was getting more comfortable in the kitchen. In the beginning, my audience numbered about ten people (a.k.a. my family). It wasn’t until Matt—or as he’s known on the internet, Mr. Matt—and I moved temporarily to Australia that my YouTube career was born. After a year of binge-watching YouTube videos, I finally got up the courage to hit the record button, talk to a camera, and publish my first video. Since then my audience of ten has grown to hundreds of thousands (and counting!) of “HealthNuts” all over the world. Now when I hit that record button I picture all the amazing, beautiful people I hope to inspire and connect with every week through my videos.

My Food Philosophy

People often assume that in order to be healthy and fit, their diet needs to be restricting. I personally don’t believe in counting calories, living behind labels, or feeling guilty about treating myself to a slice of cheesecake. There’s a misconception out there that because I drink green smoothies and love my veggies, (a) I must be vegan, and (b) I’ve probably never eaten a cheeseburger in my life. This couldn’t be further from the truth, and I’m going to share all my not-so-secret secrets to creating a healthy and balanced relationship with food.

HealthNut Nutrition is all about eating intuitively and consuming primarily unprocessed foods. You won’t find any calorie counting here because food doesn’t have to be your enemy! Real food is food that provides your body with the nutrients it needs to improve and sustain both your mental and your physical health.

Nowadays, regardless of how busy I am, I always make time for good food and self-care. I love discovering and playing with new foods and flavors to create my own delicious twists on everyone’s classic favorites. But to me, delicious is only part of the equation. The HealthNut in me loves to make sure that every dish I make is balanced in a way that proves healthy eating doesn’t have to be tasteless or boring. I live by the 80/20 approach; that means eating healthy 80 percent of the time, while leaving 20 percent for sweets and wine. So if you’re looking for recipes that are easy, healthy, and always tasty, you’ve found the cookbook for you.

My 10 Healthy Habits

One of the most important lessons I’ve learned over the years is that health should be approached in a holistic way. Health is not just about what you put into your body, how many minutes you work out, or shooting down wheatgrass shots. It’s also about the thoughts you think, the people you surround yourself with, connecting with nature, and listening to your body. Over the last few years, I’ve made self-care a priority in my life and, just like brushing my teeth, I spend time every day doing acts of self-care that support my health. Here are ten healthy habits that have dramatically improved my mental health, mood, relationship with myself, and overall happiness.

1. Listen to Your Body

It seems like every week there’s a new diet, food, or exercise regimen trending and, for many of us, it can create a lot of confusion about what it means to be healthy. When it comes to your health, I believe that becoming in tune with how certain foods make you feel can help you find a customized way of eating that fits you and your unique needs. Simply put, eat more of the foods that leave you feeling energized and less of the ones that leave you feeling sluggish. For example, I have learned to avoid caffeine because it triggers my anxiety and gives me excess energy I don’t need. Same goes for other common sensitivity foods like dairy, gluten, and soy. Pay attention to how you feel after you eat these foods. Just because everyone else seems to be on the gluten-free bandwagon doesn’t mean that it’s the right choice for you and that you have to stop eating gluten.

2. Follow Your Stomach

They say your gut is your second brain and that it not only helps you to digest your food but it also can affect your mental health. Ever notice when you feel nervous or anxious, your stomach is the first area you feel it? (Haven’t you said “I’ve got butterflies in my stomach” when you’re head over heels for someone or nervous about a job interview?) Since food can affect our mood, I focus on eating foods that I know will digest easily and keep both my blood sugar and mood balanced throughout the day. I also try to listen to my body about what types of foods it is craving, because cravings are often the body’s way of letting us know what it’s lacking.

3. Recognize That Calories Don’t Count

As a self-taught chef and food blogger/YouTuber in the health world, I often get asked for the nutrition data and calorie counts of the recipes I create. Truth is, I have no idea how many calories or grams of healthy fats are in my Almond Swirl Chocolate Brownies, and I’m okay with that. I focus my energy on knowing what ingredients are in my food versus how long it will take to burn them off. One hundred calories from a can of soda will react very differently in the body than 100 calories from broccoli. Instead of worrying about macros and food calculators, I focus on eating wholesome foods that my body will recognize and can easily absorb nutrients from. Besides, math was never my favorite subject in school anyway.

And forget about the concept of “cheat meals,” because last time I checked, eating isn’t a school exam. If you’d like to eat a cupcake, then eat a cupcake. If you’re at a cocktail party, enjoy the appetizers and a glass of wine (or two). In moderation, these foods are fine. The trouble starts when they become daily habits. Trust me, the stress of not eating these “bad foods” is going to do more harm to your body and mind than just treating yourself and enjoying the moment.

4. Sit Quietly and Meditate

Just like going to the gym to exercise your body, it’s important to exercise your mind through some kind of meditation that works for you. When I started, I found it extremely difficult to sit quietly even for 5 or 10 minutes—every minute felt like an eternity. After a lot of practice and patience, I have settled on a meditation practice that works for me. It’s called self-hypnosis and I do it for 30 minutes a day. This alone has been one of the biggest changes in my life for relieving negative thought patterns, anxiety, and stress. You can find a ton of free guided meditations on YouTube and via apps and podcasts, or you can just sit quietly with or without music. There is no wrong way to meditate, just one that works for you that you can consistently practice.

5. Unplug from the Digital World

As with most people, social media is a huge part of my life, but I’ve found it extremely important to find time to unplug from the world. This has been a tough one for me, but every night I try setting my phone to airplane mode and placing it in another room. I’ve also been trying to set aside one day a week (usually Sunday) where I don’t go on my phone for most of the day, so I can live mindfully with whomever I’m spending time with—even if that person is just me. You can download apps that track or disable your social media and phone usage to help you cut down. Another great trick I do, when I really need to disconnect, is to delete certain apps like Instagram and Gmail from my phone so I’m not tempted to check them every 5 minutes. The next morning it takes 2 minutes to add them back to my phone. Whichever way you choose to do it, reducing the amount of time you spend online can really increase your mental space and the creativity in your life.

6. Practice Self-Love

Loving yourself and having a positive conversation internally has a big influence on your beliefs, perspective, and attitude towards life. Throughout the day I like to say positive affirmations, such as “I release fears, anxieties, and worries and allow in peace, love, and happiness.” I’m usually doing this with sage burning while sitting on a pillow in lotus pose, but that may be too hippy-dippy for some people, so just saying them out loud in the car is perfectly acceptable too. Talking to yourself out loud may feel silly at first, but over time you will notice the difference when you actually start to believe what it is you’re telling yourself. Your mind only knows what you tell it, so if you’re constantly thinking the same negative thoughts over and over again (“I’m fat,” “I’m not good enough,” “I’ll never find the right partner”), then that is what your mind will believe. Instead, flip those thoughts! Repeat to yourself, “I love my body,” “I am enough,” “I will meet the right person when I am ready.” You’ll be amazed at how things start to shift just by changing your perspective.

7. Create Daily Routines

If you follow me on social media or my YouTube channel, then you know I am all about creating routines to help keep me grounded, focused, and calm. Every morning, no matter where I am, I try to start my day by drinking lemon water, spritzing my face with rose water, meditating, and making my bed. Some mornings I add extra things, like a yoga stretch or nature walk, but usually that’s on the weekends when I have more free time to play with. Similarly, at night I dim the lights, diffuse essential oils, turn my phone on airplane mode, and make a cup of herbal tea. Doing the same two or three things every morning and night allows your body to recognize it is time to wake up and start the day or wind down and have a restful sleep. Even when I travel I will pack essential oils and my journal and buy fresh lemons once I arrive at my destination, just to ensure I can stick to my routine as much as possible.

8. Practice Gratitude

Practicing gratitude shifts your focus away from what you don’t have and instead directs it towards the amazing things you do have. For this reason alone, gratitude can help increase your mood and overall well-being and happiness. Every day I write in my journal three things I am grateful for, and this allows me to think about small victories like finishing a new book I’m reading, or about things I take for granted, like my strong legs that get me around. Another reason I enjoy this practice is because it forces me to stop and appreciate the goals I’ve achieved rather than constantly focusing on my next step. Tomorrow morning when you wake up, reach out your arms for a good body stretch and repeat “I love my life and I am grateful.”

9. Get Grounded (Literally)

There is something so grounding and peaceful about spending time in nature. Ever notice how good you feel after a long day at the beach or after a hike in the forest? Although I live in a colder climate and work from home, I make it a priority to get outside every single day and enjoy some good old vitamin D and fresh air. It can be something as simple as walking to do an errand or eating my lunch outside on the balcony. However I do it, being out in nature helps the stress melt away and creates some mental clarity. Next time you are at the park take your shoes and socks off and feel the grass between your toes. Stop by a neighbor’s garden and smell the flowers. Or just buy a new plant for your home to bring some nature into your space.

10. Catch Your Z’s

They say “no rest for the wicked,” so unless you’re an evil villain in a Disney movie, get your beauty rest! Sleep to me is just as enjoyable as food—and I love food. Our bodies crave and thrive on consistency, so I make regular, quality sleep a top priority. Everyone is different, but I need seven to eight hours of sleep each night or I feel off the next day. Pick a time to hit the sheets and wake up the next day, and try to stick with that schedule on both weekdays and weekends. Once your body settles into a sleeping pattern, you might even find yourself waking up at the same time each day without the need for an alarm blasting in your ear. Although I don’t recommend relying on your body’s alarm clock for work or an important exam, on the weekends it can be fun to set your alarm clock 5 or 10 minutes later and see which alarm wakes you up first.