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Chocolate Chip Cookies

Here are some healthy chocolate chip cookies, (you can omit the chocolate if you’d like and add raisins)....so good!1 cup Almond Meal1/2 cup Oats1/2 ts Baking Powder1 ts Cinnamon1/2 ts Nutmeg (optional)Dash Sea salt3 tbs Maple Syrup1 ts Vanilla Extract2 tbs Coconut oil (melted)1 tbs Nut butter of choice (almond, tahini, peanut)1 Egg1/3 cup Dark chocolate (chopped)Directions: stir all dry ingredients- almond flour, oats, b powder, cinnamon, nutmeg and salt. In a seperate bowl stir coconut oil, ...

Witches Brew Drink

BOOST THAT IMMUNITY with this jam packed immune boosting drink! Garlic is the second one I wanted to share that boosts the immune system. You can add it to foods, roast it or even buy Kyolic Garlic in capsule form - get it in ya! 1 tablespoon honeyJuice of 1 lemon2 cloves garlic minced and set aside 10 m1 teaspoon fresh ginger gratedDash of cayenne pepper1/4 teaspoon turmericGrind of black pepper1 tablespoon apple cider vinegar1 tablespoon hot waterInstructionsMince/grate the garlic (ideall...

Crispy Almond Chicken

Who doesn't love some crispy chicken?  Try this healthy alternative to flour or breadcrumbs...it's simply delicious! 2.5 cups of Chicken Tenderloins 1 cup Almond Meal 2 ts Paprika 1/2 tsp Garlic Powder 1/2 tsp Onion Powder 1 tsp Mustard Salt and Pepper to taste Directions: In a mixing bowel mix the almond meal, paprika, garlic powder, onion powder, mustard and salt and pepper.  Pour the mixture onto a big flat plate.  Crack two eggs into a shallow bowl and whisk lightly.  Dip...

Strawberry Coconut Iceblocks

Oh, so good and if you're vegan or dairy intolerant they are friendly!Ingredients:2 cups Strawberries1/2 cup Shredded Coconut (lightly toasted)1 can Unsweetened Coconut Milk1 tbs Maple Syrup Instructions: In a small pan add shredded coconut and toast over medium heat for about 5 minutes, or until lightly browned. Remove from heat and transfer to small bowl. Blend 2 cups strawberries (except for 2), 1 cup coconut milk, 1 tablespoon maple syrup and about ¼ cup toasted coconut ...

Brain Health

The brain - we need it and use it on a daily basis, but are we taking care of it?  The brain is one of the largest and most complex organs in the human body.   Did you know the brain is made up of more than 100 billion nerves that communicate in trillions of connections called synapses?  So many basic functions are controlled by the brain including the very important daily action of breathing and sleeping.  I always tell my patients that the brain and gast...

Brown Rice Salad

If you're looking for a simple yet delicious crowd pleasing dish, then this is it! Brown rice is full of fiber that can help move waste through the digestive tract, lower cholesterol, boost heart health and even boost your nervous system function.  1 cup of Brown Rice (cooked) 2/3 cup Celery (chopped) 1 cup Carrot (grated) 2/3 cup Cashews or Peanuts 1 cup Raisans or Sultanas 1 bunch Spring Onion (chopped) 1/4 cup Parsley (chopped) 2 tbs Sesame Oil 2 tbs Soy Sauce or Tamari Directions: ...

Watermelon & Feta Salad

If you want an absolutely delicious summer side dish that’s sure to please, this is it!   Watermelon is a low sugar fruit that helps keep you hydrated, is loaded with vitamin C, Vitamin A and can lower inflammation in the body.  Watermelon & Feta Salad 1/2 Cucumber (peeled and deseeded) 1/2 Watermelon (small - peeled and deseeded) 1 pack or 200 grams of Feta cheese 40 Black Olives (pitted) 1 Small bunch of Mint (chopped) 4 tbs Extra Virgin Olive Oil 1/2 Lemon (juiced) Salt and P...

Spring Liver Cleanse

The weather is warming up and summer is within reach!  Now is a great time to be thinking about removing the sludge that has accumulated over the winter months and start to revitalize the body!  A great way to do it is through a liver cleanse.  Our health and well-being depend on how well our bodies remove toxins.  We are constantly exposed to toxins in the environment, our foods, our body care products and more.  We can all use a detox, including myself!  Our liver...

Top Anti Aging Supplements

Who wants to age?  None of us enjoy seeing new wrinkles or sagging skin and the answer to the fountain of youth is still unknown.  I know I myself have been tempted by the claims of potions, serums and anti-ageing supplements.  You question whether it’s worth it and how good they are for you anyway? Well, being a nutritionist I believe that we are what we eat.  Did you know the skin cells renew themselves every 27 days approximately?  As your skin is your largest organ...

How do you Boost Collagen?

What is it? Collagen is the main protein structure in the space outside of your cells throughout the connective tissue in the body. As the main component of connective tissue, it is the most abundant protein in the body, making up to 35% of the whole body protein content!  It is what makes our skin beautiful and young, and keeps our hair and nails strong.  So, there is something to know about collagen…it diminishes with age!  I know, what a bummer, right? Well, I want to sh...

What Over-Exercising Can Do

I know what you’re thinking…how can exercise harm me? While take it from me, I’ve been a fitness instructor for over eleven years now and always been a gym rat as well as running track as a sprinter in high school and university – you can overdo it! Exercise in general has many proven benefits from lowering stress levels, (one of my favorite ways of beating stress), increasing energy, improving cardiovascular health and more. When you exercise it’s important to allow the body to ...

Kumara Pancakes

Try this protein alternative to a traditional pancake that's full of Vitamin A and beta-carotene (a powerful antioxidant great for skin health). Kumara Pancakes Ingredients: 150 grams Kumara (mashed) 1 scoop protein powder (I like vanilla) 3 Eggs (white only) 1/3 Walnuts (chopped) 1/2 ts Baking Soda 1/2 ts Nutmeg 1 tbsp Cinnamon Directions: * Mix all ingredients in a large bowl until smooth. * Heat a pan on medium, pour in about 1/4 -1/3 of batter and flip when bubbles appear in the middle. * Co...

Quinoa Carrot Cake

Quinoa is extremely high in protein with all essential amino acids, high in fiber and has a low glycemic index which is great for blood sugar control. Try this healthy, nutrient-dense recipe and impress your friends.  Quinoa Carrot Cake 🥕🍰 Ingredients (dry): 2 cups Almond Flour 1 cup Quinoa Flour 2 ts Baking Powder 2 ts Cinnamon 1 ts Nutmeg 1 ts Ground Ginger Pinch Salt Ingredients (wet): 3 Eggs 1/2 cup Maple Syrup 1/4 cup Applesauce (unsweetened) 1/4 cup Vanilla Coconut Yogurt or Gre...

Intermittent Fasting

What is Intermittent Fasting anyway?  It seems to be all the rage and from talking to people I think there is some underlying confusion on the topic, so hopefully I can help clarify some information for you.  Intermittent fasting focuses on WHEN to eat, not what to eat.  The idea is to abstain from food for longer than you normally would, giving the body a break from constant food digestion, (it's a process and the body works hard to break your food down).  This time allows y...

Nut & Seed Crackers

Can’t eat gluten but don’t want to pay $5 a pack for nut and seed crackers? Try this simple at-home recipe for nutritious crackers. Nut & Seed Crackers (GF) Ingredients: 2 cups Mixed Nuts (cashews, almonds, pumpkin seeds, flaxseeds - your choice really) 1 Egg 2 tbsp Water 1 ts Sea Salt 1 tbsp Herbs (you can add whatever you like, but I like rosemary or thyme) Directions: * Blitz nuts, seeds, salt and water together in a food processor, (scrape what sticks to sides and keep blending until it ...

Do You Have Candida?

Lately, I have seen quite a few people who have had Candida.  There are many symptoms that reveal a Candida problem including: a white coating on the tongue, a strong craving for sugar, bad breath, brain fog, joint pain, hormonal imbalances, gas, bloating, chronic sickness and UTIs to name a few.  So, what is Candida? Candida Albicans is a common type of yeast infection found in the mouth, vagina and intestinal tract. Candida naturally occurs in our bodies, but when it gets out of...

Why You Need Fat!

So many people look at labels and turn away food because it is high in fat.  Well, guess what, we need healthy fats in our diet as fat is an essential nutrient and one of the primary sources of energy for the body. Fat plays a role in supporting immunity, insulating internal organs, maintaining healthy hair and skin, brain health, maintaining blood sugar balance, hormonal balance and reproductive health.  Fats are also NEEDED to properly absorb vitamins, such as Vitamin A, D, E and K. ...

Grocery Shopping Made Easier

I often get told by clients they get confused by all the so-called healthy food labels on foods only to find out they are high in salt or sugar or contain some kind of “non-food” ingredient.  I understand the frustration as I have been tricked a time or two.  So, this month I thought I’d share some tips to help navigate the aisles a bit easier and be wiser then the five stars.Foods, much like people, feed our inner and outer selves by tickling our emotions, causing our brains to ...

What is Inflammation and How Does it Affect Your Body?

Inflammation is the cause of a lot of ills and ailments. Many people will do their best to try and convince you that you need to spend a lot of money to fix it. But what is inflammation? How is it caused? And how can you fix it? What is inflammation?Inflammation is a natural process of the body. It’s the body’s natural defence system, sending a rush of white blood cells to an area that needs healing. Arteries in the area enlarge, supplying extra blood flow to the area. Capillaries become eas...

Liver Cleanse 101

Ok, so it may be a bit early for a liver cleanse, but January is right around the corner, so why not be prepared? You may be asking yourself – why do a liver cleanse? Well, our health and well-being depends on how well our bodies remove toxins.  We are exposed daily to toxins in the way of our personal care products, environmental toxins, processed foods, and guess what…your liver has to help rid the body of all these toxins!  That’s a big job for one organ, so sometimes it ...

Missed & Irregular Periods

This is all too common and many women just accept it as normal, or don’t bother thinking twice about it. There is a lot of anatomy and physiology involved when we look at the reasons for missed or irregular periods.  The hypothalamus, pituitary, adrenal glands, thyroid and ovaries which all help to regulate the menstrual cycle and balance hormones are at work.  I like to look at the overall picture by looking closely at symptoms and the body systems.Let’s just go over a normal cycl...

Brain Fog – What To Do About It

I see so many people who come in and present with fatigue, moodiness, distracted from their everyday tasks and just run-down.  If this sounds like you, you’re probably experiencing some form of brain fog.  I talk a lot about how society has changed with the technology and the internet allowing us to communicate instantly, but with that comes the pressure of replying quickly too.  We are becoming a fast-paced, over-worked population that needs to step back and take some time for ...

Autoimmune Diseases – Can They Be Reversed?

First of all, what is an autoimmune disease?  An autoimmune disease is a condition in which your immune system mistakenly attacks your body.  The immune systems job is to guard against germs like bacteria and viruses.  However, because people are highly stressed, exposed to pollutants in our environment and a typical western diet they develop gut issues.  When the immune system senses foreign invaders allowed in because of the state of ones gut health, it sends out an army of...

Reasons for a Bloated Stomach

I see so many people come through my doors that complain of a bloated stomach.  With most people’s poor diets, high levels of stress, exposure to pollutants and medications, I”m not surprised so many people suffer from this. Yes, a bloated stomach can be very uncomfortable, and often times embarrassing when it is accompanied by gas or the urgent need to go to the bathroom.  I’m here to say that stomach bloating can sometimes signify some more serious health problems. What is bloa...

What Are Lectins?

The word Lectin has been used by many health experts over the years and the conversation is usually that lectins are seen as an enemy.  Legumes and grains are the two categories of foods with high levels of lectins and it is believed that they trigger inflammation and intestinal permeability which can lead to a host of health issues.  However, lectins are also found in fruits, vegetables and nuts.  In fact, plant lectins act as part of the defence system against unwanted pests. As...