Sunday, 07 May 2017 23:44

Granola with Bee Pollen

2 ½ cups large flake oats
½ cup buckwheat, not roasted (should be green)
¼ cup pumpkin seeds
¼ cup shredded coconut, un-sulphurized
2 tsp cinnamon
¼ tsp sea salt
2 tbsp virgin coconut oil
2 tbsp unpasteurized honey
2-4 tbsp bee pollen, to your flavor preference
Sunday, 07 May 2017 23:32

Can't Sleep? Try These Tips

It’s been proven that sleeping through the night will help you lose weight. The more up and down you are throughout the night, the more likely you are to not only not lose weight- but you’re more prone to gain weight. This is related to a hormone level reaction. Waking up throughout the night disrupts how this hormone reacts and is made within the body, thus leading to weight gain. Researchers believe (and have proven over and over again in studies) that sleeping throughout the night helps to regulate all hormones, improving your metabolism and promoting weight loss.

Sunday, 07 May 2017 23:24

Carrot Cake Smoothie

1 cup unsweetened vanilla almond milk
1 scoop vanilla protein powder (whey, hemp or pea)
20 raw almonds
1 medium carrot (chop it up if you don't own a vita-mix)
1/2 a frozen banana. (More if you want it really frosty)
About 5 ice cubes
A chunk of ginger root about the size of a dice
Lots of cinnamon and nutmeg to taste

Blend and enjoy!


1. Mint - Mojitos anyone? This delicious Cuban drink is totally refreshing and has lots of minty power. Mint is a natural stimulant; it soothes stomachs and promotes digestion. Mojitos usually have sugar added to help release the mint. If you want a sugar free version, the solution is to really smash up the leaves to get the oils out.

Sugar-Free Mint Mojito
For each hardy glass, take 10 mint leaves, and half a lime (cut into thin slices). Use a muddler, or the back of a spoon to pound the juices and oils out. Do not strain! Fill each glass with a cup of ice and then pour 1 ounce of white rum and ½ a cup of sparkling water over top. Garnish with a lime wedge.

Make mine a virgin: Simply leave out the rum and add more water.

2. Cucumber - Cool and refreshing and grown close to home, cucumber is a perfect summer vegetable. Cucumbers have many nutrients like vitamin C and beta-carotene, yet very few calories.

Cucumber & Rosemary Gin And Tonic (Makes 2)
Take 2 inches of peeled cucumber, thinly sliced, 1 inch of fresh rosemary, the juice from ½ a lime and 1 ounce of gin. Put into a glass measuring cup. Smush the cucumber and rosemary between the measuring cup and the back of a spoon. Strain into two glasses. Top up each glass with tonic water and a few ice cubes. Add a couple unpeeled slices of cucumber and a 2-inch sprig of rosemary into each glass as a garnish.

Make mine a virgin: Instead of Gin use juniper berry extract, watered down.

3. Strawberries - Local strawberries abound in the month of July and it is quite easy to freeze them fresh and use them in a daiquiri- like smoothie. Strawberries have a lot going for them, they are high in vitamin C, flavonoids and phytosterols. Phytosterols are known for their ability to reduce cholesterol.

Strawberry Smoothie Of Your Dreams
You’ll need a powerful blender, like the Vitamix: 1 cup frozen strawberries, 1-1 ½ cups of water, 1 tablespoon flaxseeds, 1 teaspoon coconut oil and a teaspoon of bee pollen. Add a one-inch piece of ginger for some extra summertime zing. Set blender to high for about a minute and enjoy.

4. Kombucha - Oh the wonders of Kombucha, have you heard? Kombucha is a fermented drink that has the fizzy quality of soda pop but the health benefits of yogurt. That’s right, kombucha is key to our good gut bacteria. It also boosts immunity and is rich with enzymes and vitamins.

See the recipe for Kombucha Lemon Berry Sangria 

5. Lemon - Making your own lemon iced tea is actually very simple. All it requires is a tea bag, some boiling water, a lemon and some ice. Lemon is great for reviving on a hot day as it provides lost electrolytes. It's also great for metabolism.

Lemon Iced Tea
Place a teabag of your choice, either earl grey, orange pekoe or green, in a large stainless steel bowl. Add 3 cups of boiling water, and set aside. Once it has cooled, add about ½ a mug’s worth to each cup, add a squeeze of lemon and fill the cup with ice. Top it up with some nice cool water.

Make mine alcoholic: For a take on the Long Island iced tea, you can add 1 ounce of vodka to the mix.

6. Ginger - After indulging at the BBQ, ginger can come to the rescue to soothe bloating and gas. To add a summery twist, you can have ginger beer instead. To get the desired health effects from ginger beer the ingredient list must include ginger root or ground ginger, not ginger oil or extract. You can drink ginger beer on its own or combined with spiced rum and a twist of lime for a delightful cocktail.

7. Pineapple - Bromelain, the active ingredient in pineapple stems, is thought to have anti-inflammatory properties and aids digestion with active enzymes. Pineapples are also high in vitamin C, fiber and manganese, a trace mineral that is needed for proper fat metabolism. The digestive aid coupled with manganese makes pineapple great for weight control.

Refreshing Pineapple Smoothie

Get out your high-powered blender and add 2 cups organic pineapple (skin removed, but keep the core), 1-inch fresh ginger root (peeled), ½ cup mint leaves, 1 teaspoon spirulina powder, 1 teaspoon coconut oil and 1 cup water. Blend everything together for 1 minute and enjoy right away while enzymatic activity is at its peak.

Sunday, 07 May 2017 20:29

Kombucha Lemon Berry Sangria Recipe

Makes 6-8 Servings

1 bottle dry white wine
3 bottles of raw organic kombucha (equivalent to 1 liter)
2 cups of fresh grapefruit juice
1 cup strawberries, cut up small
1 cup raspberries
½ cup blackberries, sliced in half if too large
½ lemon, sliced razor thin
2 tbsp maple syrup (optional)

1. Combine all ingredients, except lemon slices, into a large pitcher or bowl.
2. Chill for 2 to 24 hours.
3. Toss in lemon slices and serve.

Why is this considered healthy?
· Kombucha is a fermented drink that is naturally effervescent. Some of its claims to fame are: detoxification, aiding digestion and boosting the immune system.
· The berries contain antioxidants and the alcohol has both antioxidants and pro-oxidants, so they potentially balance out.

White wine has two strong antioxidants of its own, tyrosol and hydroxytyrosol, also found in olive oil, that aren’t present in red wine.

Sunday, 07 May 2017 20:17

Best Foods to Fight Stress

Mood and food are intimately related as certain flavours and aromas trigger memories of special occasions and feelings of contentment. All emotions including stress and anxiety trigger chemical responses in our body as hormone levels fluctuate and the sympathetic “fight or flight” system kicks in.

With each meal, we have the opportunity to counteract or subdue the stress response with the foods we choose. Here are a few top picks for stress-busting foods:

Seeds and nuts. Don't let their high calorie count deter you. Seeds and nuts contain valuable B vitamins and a hefty dose of magnesium to help you make calming neurotransmitters like serotonin. Magnesium along with calcium is also useful for relaxing tense muscles. Sprinkle some sunflower or pumpkin seeds onto your salad or nosh on a few almonds or walnuts before a long meeting. Just remember to keep portions small as a little goes a long way.

100% whole grains. Women, in particular, are notorious for reaching for high-carbohydrate foods in times of turmoil. This craving may be the body's way of asking for more fuel in preparation for a “fight”. Carbs also boost leaves of feel-good serotonin. Choose whole grains like brown rice, 100% whole wheat bread or pasta for sustained fuel. For extra nutritional value, try ancient whole grains like quinoa, spelt, kamut and amaranth which are higher in protein and antioxidants.

Fresh fruit. Speaking of antioxidants, boost your vitamin C intake with oranges, grapefruit, strawberries, kiwis and cantaloupe. Prolonged stress depletes levels of vitamin C as the body's defenses against free radicals get worn down. At the beginning of a stressful week, make a big fruit salad with seasonal berries, melon balls and grapes to have ready for snacking or packing. Vitamin C from whole foods give you the added benefit of fibre that you don't get from juice or supplements.

70% cocoa chocolate. Stressful times call for a little indulgence so make your special treat count towards correcting the biochemical imbalances created by stress. Dark chocolate has been making headlines for helping with blood pressure reduction however researchers are also finding that this healthful food contains natural anti-depressants like phenylethylalamine. Like seeds and nuts, a little goes a long way so keep your indulgence to no more than 40 grams (1.4 ounces) per day.

Sunday, 07 May 2017 20:02

5 Ways to Reduce Belly Bloat

Do you wake in the morning and your stomach is pretty flat and as the day goes on your waistband feels tighter and by the time you go to bed at night you look like you're 6 months pregnant? If you answered yes, then you are experiencing bloating.

Bloating is often caused by eating too fast, eating high amounts of fatty foods or poor digestion. Here are my top 5 tips to help you banish the bloat:

Reduce the sodium in your diet as it could be causing water retention. 80% of the sodium in our diet comes from packaged, refined, processed and fast foods so if these make up a high percentage of your diet you need to start looking at bringing in more whole foods.

Increase the water in your diet, this will help flush the sodium out through your urine reducing the water retention. Remember that if you feel thirsty, you are already dehydrated so you need to increase your water intake. (Half your body weight in ounces) Set an alarm on your phone if you really keep forgetting!

Eat smaller, more frequent meals and take more time over your meals, eat slower and remember to chew. Undigested food gets into your stomach and intestines and if not broken down properly will sit and ferment causing bloating and gas. Put your knife and fork down between bites and chew until the food is a paste – remember your stomach doesn’t have teeth!

Include foods that aid your digestion such as ginger and if after eating you are experiencing some digestive discomfort have some ginger or peppermint tea. One of my favourite tea blends for this is called ‘Eaters Digest’ by Traditional Medicinals, I always have some on hand just in case!
Another way to help your digestion is to include fermented foods in your diet, but not all fermented foods are created equally. Choosing the right foods will make all the difference in the benefits you receive. The trouble with the majority of commercial fermented foods is that they have been pasteurized, are much higher in sugar and have been heated at high heat causing the beneficial probiotic bacteria to be killed off therefore losing the health benefits.

Here are some traditional fermented foods to consider:
Raw kefir
Raw apple cider vinegar

If you want to try making your own fermented sauerkraut, check out the recipe below and if after making this your bloating is still showing up on a regular basis, make an appointment with your friendly nutritionist to get to the root of the problem.

Traditional Sauerkraut
Yield: 1 quart (32oz) Mason Jar
Days to Culture: 5 Days-3 Weeks

1 Cabbage, thinly sliced
1-2 Tbsp Full spectrum Sea Salt

Place chopped cabbage in a mixing bowl.
Add sea salt and massage together well.
Add any other desired ingredients (variations below) and massage until juices are abundant. The thinner the slice the easier this is.
Mix well and pack kraut into the mason jar. Firmly pack until approximately an inch of liquid (brine) is covering the kraut.
Use a weight such as a sterilized stone to keep down the kraut down so the brine is creating a seal

Substitute your favourite vegetables, herbs and spices such as cauliflower, broccoli, beets, carrots, cauliflower, radishes, dill & garlic, ginger & turmeric or garlic & onions.

Saturday, 29 April 2017 19:14

Top Foods for Tissue Health

If you're pretty active like I am, you want to protect your tissues.  
Did you know that the most abundant tissue in the body, which is also extremely important for anyone who works out, is none other than “connective” tissue?
Connective tissue “connects” things in your body to help maintain structure.  It basically supports and anchors parts together.    
For example, your joints have ligaments (that attach bones to each other), as well as tendons (that attach muscles to bones).  These are examples of “dense” connective tissue made mainly of collagen.  
Monday, 24 April 2017 20:50

Tips for Choosing Supplements Wisely

We all know the vast array of supplements on the market today. It seems that new ones are launched every day and there is more and more marketing lingo that promises to save your health.
But you are a savvy health-conscious consumer. You want to make sure you're making wise choices with your health (and money).
Here are eight expert tips for you when choosing supplements:
Saturday, 15 April 2017 14:17

Why we should all be lifting weights

I know you may not want to be a body builder (it's awesome if you do, though), but that's not what I'm talking about here!

Nor do you have to join a gym.

Nor buy super-fancy equipment.

Want to know why I recommend lifting weights (a.k.a. “resistance training”) for people of all ages?