About Me

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I support people on their journey to wellness through nutrition and lifestyle coaching! I am passionate about teaching people how lifestyle choices can be fun, inspiring and positively affect all aspects of their lives. I love guiding people to wellness one meal at a time!! I am also a passionate mama, a yogi and I love to cook!

Thursday, July 29, 2010

Cooling Down with Banana Ice Cream

This is a simple, tasty and cooling recipe that is great for kids and adults alike. Looking to cool down with a healthy treat this holiday weekend?? Try this healthy homemade banana ice cream instead of the regular stuff that is full of sugar, void of fiber, has a ton of saturated fat and a bunch of other unknown ingredients! Trust me, your taste buds and your body with thank you.
Bananas are great for digestion helping to promote healthy bowel movements. Bananas can ease both constipation and diarrhea. It is also a great source of potassium and is helpful after a bout of diarrhea to re-hydrate.
I made this for my 'better half's' parents a few weeks ago when we had them over for dinner. My boyfriends father is a total ice cream addict, so I decided that he would be my best critics when it comes to my all natural, 1 ingredient, ice cream. The result = he loved it!! It was a true success. The next time you are having company over try it.
Especially great for kids and ice cream addicts!!

  • Frozen bananas (1/2-1 per person)
  • Pure vanilla bean (optional)
Process frozen bananas in a food processor for 5-10 minutes until they reach a smooth and creamy texture similar to soft serve ice cream. You will have to scrap down the sides a few times. Also note; hold machine when you first start to break down the bananas as it can be a little jumpy to start.

  • dark chocolate chips
  • raw cacao nibs (my new favorite food)
  • gogi berries
  • Any fresh local berry
  • coconut
  • chia seeds

Tips for freezing bananas:
Peel bananas and cut into small chunks. Freeze in a ziploc for at least 24 hours before making this creamy and delicious delight of a recipe.


Please share!! What is your favorite healthy treat to cool down in the summer!

Thursday, July 22, 2010


Last night I got home from work around 7:30pm. I really didn't feel like a big meal so I decided to blend up a nourishing Green Smoothie. What...Smoothie for dinner, you ask?? I say....why not?? Smoothies are a great way to pack in a ton of nutrition all in one tasty drink. My smoothie last night packed in more nutrition than most people get in a day or for some a week. 
And yes...I did say tasty. You can make them delicious. All you have to do is add some great fruit and if your taste buds are anything like mine....some raw cacao powder!!!
Last nights smoothie was creamy, tasty, health supportive and easy!!! Quick clean up too; one knife, one blender and one glass!!
Here is the recipe:
  • 1/4 avocado
  • 1/2 zucchini, chopped
  • 1 tbsp of raw cacao powder (I love Navitas Naturals, if you are looking for it you can purchase it at my clinic in Vaughan...for more info go to www.vaughanmedicalcentre.com )
  • 4 strawberries, I used frozen (local strawberries that I froze)
  • 1/2 frozen banana
  • 10 drops of vanilla stevia drops (you could also use agave, raw honey or pure maple syrup to taste)
  • 4 fresh swiss chard leaves (picked fresh from my garden)
  • 1 tsp Schinoussa Sea Vegetables (can also be purchased at my clinic in Vaughan or the health food store)
  • 2 tbsp of brown rice protein powder
  • water to cover
Blend, pour into a glass and ENJOY!!! Add a straw if you like!! (for some reason a straw seems to make it more special)
NOTE - If you don't have frozen fruit on hand, add some ice to the mix. Green smoothies seem to taste better when they are cold.

If you are looking for more Green Smoothie recipes or wanting to do a green smoothie cleanse, check out the online tutorial by fellow nutritionist Meghan Telpner. It is jam packed with information!!!
PLEASE NOTE - Consult your health care practitioner before beginning any cleansing routine!!



Wednesday, July 21, 2010


It is becoming more and more understood that it is highly important to eat local foods as much as possible, for the health of our bodies and the health of our planet. I live in Stouffville and am blessed with a bunch of local farmers markets to choose from in the spring to the fall and I take advantage of it as much as possible. Not only is it better for my body, the fresh stuff tastes better too!

Could there be anything better than shopping at your local farmers market?? The answer is YES! Growing veggies in your own backyard and harvesting right before eating! It is not only great for your health but is also the most economical way of eating veggies!! And trust me, I am not one of those people born with a green thumb. I just pick the veggies that are fairly easy to grow. This year I have a variety of herbs (mint, cilantro, parsley, basil, sage and oregano), tomatoes and swiss chard! 
If you have never done it before, I highly recommend you try it sometime. It really is fun to watch the veggies grow!

Swiss chard is growing nicely in my backyard as I write this blog post! The other night was the first time I harvested some to enjoy! It is such a pleasure to go into your own backyard and harvest your dinner right before you are ready to eat. It is amazing the difference in the taste and texture of the food.

Swiss chard is a powerhouse food when it comes to nutrition. Here are some of the highlights of this leafy green

Fiber – one cup of chard provides about 14% of your daily dose of fiber, helping to keep those bowels moving!!

Vitamin K – most people are unaware of the importance of vitamin K for bone health. Chard is an excellent source of vitamin k. Green up with Swiss chard and your bones will thank you!

Magnesium – another key nutrient for the health of your bones. Magnesium is also essential for over 300 enzymatic functions in the body. It is the 2nd most abundant mineral, next to calcium. It is need for absorption of calcium into the bones.

Vitamin C, beta carotene, vitamin E, B vitamins, iron and potassium are also found in chard making it a true hero when it comes to food!!

Here are some serving ideas

• Chop finely and add to your favourite salad mix!
• Add a handful to your morning smoothie (it will change the color but not the taste)
• Sauté with some olive oil + garlic + onions and tamari
• Chop and add to your omelette's or favourite stir-fry recipe
• Use instead of lettuce on your sandwich or favourite homemade burger

Here is a link to my favourite farmers market located by my home in Stouffville, Ontario!

Monday, July 19, 2010

Lentil Salad

The recipe comes from the amazing cookbook by one of my teacher and mentors Caroline Dupont, called Enlightened Eating! I have made most of the recipes from this cookbook and let me tell you, they are all amazing and nutritious!!!
To learn more go to here website http://carolinedupont.com/content/
This salad is great for those hot summer days when you don't feel like eating something hot!

  • 1 cup of brown lentils
  • 4 cups of water
  • 2 bay leaves
  • 1/2 tsp dried thyme
  • 2 garlic cloves, peeled
  • 3 tbsp olive oil
  • 2 tbsp of red wine vinegar or lemon juice or combo
  • 1/2 tsp ground fennel
  • 3/4 tsp Dijon mustard
  • sea salt and pepper to taste
  • 1/2 cup diced celery
  • 1/2 cup diced red and yellow peppers
  • 1/4 cup minced onions
  • handful of cherry tomatoes, sliced in 1/2
  • 1/2 cup chopped fresh parsley
  • 1/3 cup feta (I like Goats Milk Feta), optional
  • Other options; add dried cranberries, chopped apple, diced fennel, nut or seeds etc. The options are endless!!
1. Rinse the lentils. In a medium sauce pan, bring the lentils, water, bay leaves, thyme, and garlic to a boil. Reduce heat and simmer for about 20 mins, until tender.
2. Combine the dressing ingredients in a large salad bowl. Add the veggies!
3. Drain the lentils and discard the bay leaves. Mash the garlic and add to the dressing. When lentils are cool, toss them with the veggies and dressing. Add some Feta and taste. Adjust seasoning by adding sea salt and pepper if needed.

Cooling Down with Good Ol’ Watermelon!

Who doesn’t like watermelon in the summertime? Well, I don’t know anyone! Watermelon is sweet, cool, refreshing and best of all super tasty. Great for hot summer days! On top of being tasty and sweet, watermelon is actually very good for you!

Watermelon is a great source of potent antioxidants including, vitamin C, beta carotene and lycopene.

Lycopene is found in cooked tomatoes, papaya, gogi berries, pink grapefruit and watermelon. It is has been well studied and proven to reduce the potential for developing many types of cancers, in particular prostate cancer.

Vitamin C is another gem when it comes to our health and it is abundant in “our friend” the Watermelon. This essential vitamin is important for a healthy immune system, collagen production and is a potent antioxidant.

Want beautiful healthy skin??? Eat Beta-Carotene rich watermelon!! Beta-carotene is not only just an amazing nutrient for your skin; it is also important for a healthy immune system, cancer prevention, heart health, to name a few!

So on top of being super delicious and refreshing, especially on a hot summers day, you can be assured that you are doing something great for your health when you are chomping on that watermelon.

Here are my favourite ways to enjoy watermelon;

• Blend fresh watermelon and then add to frozen Popsicle holders and freeze for a homemade Popsicle. Who needs those “high sugar”, artificial dye infested ones that you get at the local convenience store when you can enjoy your own homemade ones that are truly delish!! These are great for kids and adults alike!

• Watermelon Lemonade – blend 1 cup of fresh or frozen watermelon + ½ the juice of 1 lemon (or more to taste) + stevia, raw honey or agave syrup + water. NOTE – add ice if you are using fresh watermelon for a cool drink on hot summer days!!

• Add watermelon to your arugula salad with a vinaigrette, mint and some feta!!! Sweet watermelon with the salty feta, cooling mint and peppery arugula is such a great combo!! My mom makes this salad sometimes in the summer at our family cottage. Who would have thought to put watermelon in a salad? I wouldn’t, but let me tell ya, it sure is yummy!! Thanks to my mamma for the amazing fresh new idea for the classic watermelon ;O)

• Just slice and serve cooled!! Sometimes simple is best. Watermelon is so great on its own as well.

• Freeze pureed watermelon in ice cube trays and add to your water to add some flavour and fun!

PLEASE SHARE IN THE COMMENT SECTION BELOW – What is your favourite way to enjoy this classic summer fruit??

Friday, July 16, 2010

Thursday afternoon raspberry picking....

Hi all! On my way home from work yesterday, I swung by the local organic farm by my house in Stouffville. It is raspberry season!! You gotta love this time of year when you can get such great local produce! It is so great to have amazingly fresh berries that were grown so close to home! Yesterday was the first time this year that I picked my own and let me tell you, I really enjoyed myself. I was having sort of a hectic week, busy all around and was starting to feel the effects of the stress. I could have just gone home and started on my list of things to do, but I decided to go to the farm instead.

Let me tell ya, it was a great idea....

The birds were a chirping, wind was blowing softly (it was super hot, but there was a nice breeze) and the raspberries were very tasty. I might have sampled 1 or 2 during my picking. Don’t tell anyone. Anyways, what I learned (this lesson continues to be re-enforced for me) is when you are having a busy and hectic week sometimes all you need is to slow down a bit and connect with nature, maybe pick a few berries. I felt so much better after this experience. I totally calmed down and went home a more peaceful person! I continue to keep learning the lesson that sometimes when life gets busy and you have a ton of things you need to get done...sometimes all you need is to take a break do something to calm and ground you and then you can go back to your hectic life more calm and centred. What I now know for sure, is that you come back to your hectic life feeling calmer, things in your life start to get less crazy and you become more productive. It happens every time and every time I am so amazed by it! Try it when your life gets crazy which if you are like most of us crazy North Americans, it is right now. See what happens.

Now back to food and nutrition. Here are some raspberry tips;

Raspberries are true super foods. Here is a list of some of the amazing benefits

• Raspberries contain almost 50% higher antioxidant activity than strawberries, three times that of kiwis, and ten times the antioxidant activity of tomatoes

• Ellagic acid in raspberries is known for its antioxidant potential and has been shown in many studies to aid in the prevention of all types of cancer.

• Raspberries are an excellent source of fiber, manganese and vitamin C. They are also a good source of vitamin B2, folate, niacin, magnesium, potassium and copper.

Serving Ideas

• Make a yogurt parfait – mix plain yogurt + raspberries + handful of walnuts, drizzle with raw honey, agave syrup or sprinkle with stevia if needed

• Make homemade raspberry sorbet. Freeze raspberries! Place in your food processor; add honey, agave or stevia + vanilla (optional). Blend until creamy. Enjoy!!

• Add to your next smoothie for an antioxidant boost

• Enjoy them on their own with a drizzle of balsamic vinegar

• Sprinkle a few on top of your oatmeal

Thank you to those who took the time to give me some ideas for recipes that you are looking for. If you haven’t contributed yet and want to go here and leave a comment....



Wednesday, July 14, 2010

Herb Roasted Salmon

Source: All of the Best Recipes By: Jane Rodmell

This recipe is full of vibrant flavours. Feel free to use whatever herbs you have on hand! Herbs are “jam packed” full of nutrition. They help cleanse the body, aid in digestion and have many potent antioxidants, vitamins and minerals!! Enjoy!

1/3 cup cilantro or flat leaf parsley
1/3 cup chopped dill
1/3 cup finely chopped green onions
1 tbsp olive oil
1 tbsp white wine vinegar
1 tbsp grainy Dijon mustard (I like Eden Organics Mustard Products)
Salt and pepper
6 salmon fillets (approx 4-6 ounces) -NOTE = WILD CAUGHT ALASKIN SALMON IS BEST

1. In a food processor, blend cilantro, dill, green onions, oil, vinegar, mustard and a pinch of pepper
2. Sprinkle fillets with a little salt and coat each one evenly with the herb mixture. Arrange herb-topped fillets on a baking sheet
3. Roast in a pre-heated oven until fish flakes easily when tested with the tip of a sharp knife, 10-15 minutes, depending on thickness of the fillets.

Grilling Variation
Grill salmon, flat side down, on a lightly oils BBQ over medium heat. Cook with lid down for 8-10 minutes depending on the thickness of the fillets.

Cooking Tip
Allow approximately 10 minutes of cooking per inch (2.5cm) thickness of the fish, as measured at the thickest part.


I need your help!!
I love providing you with healthy recipes that taste great! It is one of my favorite parts of my job. It is my mission in life to teach people to eat for wellness but not to forget about the enjoyment of food. Food can be healthy and taste good at the same time! What a concept....

Here's what I need from you;
I would love you to post in the comments below types of recipes that you are interested in me posting. Do you have a fave food that you would like help revamping into a healthy delight?? Or is there a health food that you always wanted to try, you are just not quite sure how to prepare it? Leave a comment below and I will do my best to work on recipes for you! Let me help you add some health and good taste to your next meal. Because healthy eating can taste great too!!!

Wednesday, July 7, 2010

Sleeping Better...The Natural Way

Having trouble sleeping??? If so, you are definitely not alone. An estimated 3.3 million Canadians aged 15 or older (about 1 in 7 people) suffer from some form of insomnia. Insomnia can refer to difficulty falling asleep or waking up in the middle of the night and not being able to get back to sleep. Whether you suffer from insomnia or you are not feeling like you are getting sufficient quality sleep, the following suggestions can help you achieve more restful and restorative zzzzzzz’s!

In general, the following lifestyle factors have been found to either promote sleep or inhibit sleep…


o Lots of brightly colored raw or lightly steamed vegetables
o Enjoy quality lean protein and healthy fats at every meal to support blood sugar balance
o Switch to B vitamin and magnesium rich whole grains.
o If an evening snack is needed enjoy bananas, milk, figs and or whole grain crackers which are high in tryptophan and promote restful sleep.
o Maintain a sleep schedule. Go to sleep at the same time everyday and wake up at the same time in the
o Sleep in a dark room
o Manage your stress
o Exercise…..preferably earlier in the day.
o Meditate, take a hot bath and/or put a drop of essential oils on your pillow such as chamomile or lavender
before bed.
o Herbal teas that contain herbs such as Valerian, passionflower, hops, lemon balm, and chamomile.
o Sleep in a dark room.
o Make your bedroom a peaceful place. Remove anything that can promote stressful thoughts.


o Reduce or eliminate sugar, caffeine and alcohol from your diet
o Refined grains. Ex. White bread, white rice, etc. Like sugar to the body.
o MSG….a food additive found in some Chinese food and chips has been shown to disrupt sleep in many people
o Eating too much
o Avoid nighttime eating….eat your dinner at least three hours before bed.
o Avoid food sensitivities, allergies
o Poor digestion
o Excess weight
o Nutritional deficiency in any of the essential vitamins and minerals, especially calcium and magnesium.
o Change your thoughts, Change your sleep!!! Negative thoughts about sleeping can keep you up at night. Recognize when you are thinking negative thoughts about sleeping and make a conscious choice to replace them to a positive ones.
o Television, work related items, food, etc. Everything that is not related to sleep should be removed from the bedroom.

Monday, July 5, 2010

Trouble sleeping???

Well, you are not alone. It is actually much more common that most people think. Check out this post on a fellow nutritionist’s blog; understand why sleep is important and gain some great tips to improve sleep.
Meghan Telpner is a local nutritionist in Toronto. Her website is an amazing wealth of information and tasty recipes. I have been getting a lot of inspiration from her website in the past few months since I found it! # 1 recipe in my opinion is her Super Hero Balls. LOVE THEM!




Friday, July 2, 2010


Chocolate at breakfast?? Is that healthy?? The answer is yes! The right kinda chocolate. The pure cacao bean is one of natures richest source of antioxidants and magnesium. It also contains tryptophan, which helps us produce our feel good hormone serotonin. That is why we feel so good when we eat chocolate. The important thing to consider is the quality of chocolate. This super breakfast has Vega Instant chocolate smoothie which contains pure cocoa powder and raw cacao nibs. The cacao nibs are the true super food. You see, as you process and heat chocolate you damage the healthy properties. When purchasing a chocolate bar to enjoy look for at least 70% or higher % of cacao to get the most bang for your buck. I always look for the lowest sugar option. Organic and free trade are always the best way to go!

This heavenly breakfast also contains other super foods like; gogi berries (beta carotene, antioxidants), chia seeds (fiber, calcium and omega 3) and sheep milk yogurt (healthy gut bacteria).

The Vega Smoothie mix contains 12 grams of quality veggie protein, fiber, green super foods and healthy gut bacteria! 

So even though this breakfast feels so indulgent, it is a true super powered breakfast that you can enjoy knowing that your body is thanking you ;o)

  • 1/2 cup or so of sheep's milk yogurt (or cows/goats)
  • 2 tbsp Shake and Go Vega Instant Smoothie
Mix these ingredients together to make a pudding like texture. This part is even good just on its own! Then sprinkle on the following.
  • 1-2 tbsp gogi berries
  • 1 tbsp cocao nibs
  • 1 tbsp chia seeds
Other options include; fresh sliced berries, 1/2 banana, or other seasonal fruit! Other nuts and seeds would also be great. You could use flax instead of chia seeds.