drive-thrus are for lazy people.

Living my healthiest and most holistic life, without a drive-thru !

1 Comment

Swap {THIS} for {THAT}


I wanted to give you all a few simple “swaps” that you can easily incorporate into your daily routine. By making these switches, you’re detoxing your current routine and moving towards a more healthful approach! Might I add, that these are all quite cost effective as well (save a $ here, spend it somewhere more useful!)


Why would you want to make these switches, you ask? Read on to find out…

1. Ditch the “table salt” in favour of Himalayan Pink Sea Salt.

blog 014


Sadly, table salt has been processed enough that it no longer contains all the wonderful minerals that salt should – pink salt is rich with 80+ minerals. Your table salt has been enriched with Iodine and often times sugar is added to it – check your labels!

2. Toss out your chemically-laden moisturizer in favour of coconut oil.

blog 015

I’ve discussed this in a previous post which can be accessed here!

Once again, I can’t say enough good things about coconut oil. If you haven’t tried it yet, get yourself some next time you’re at the grocery store! It can be found in the health food section.

3. Make your own household cleaners!


Store-bought cleaners are full of chemicals. These chemicals are harmful to you, and everyone else who lives in or visits your house. These seemingly harmless products can cause skin irritation, allergies, respiratory irritation, hormone disruption… The list goes on and on and on.

You can read more about it on The Organic Consumers website here.


D.I.Y – It’s beyond easy once you’ve invested in the supplies (and will save you $ in the long run!!). Get a squirt bottle; vinegar; baking soda; some essential oils… etc.

Living Well Spending Less blog gives you some great links to homemade cleaners for all areas of the house

5. Swap out store bought salad dressings for homemade dressings

Free of additives, preservatives, and nasty gunk – a homemade salad dressing tastes better and is more cost effective. You can keep it simple with this recipe from Vega, or go with something a little more complex!

This dressing is dee-lish, if you’re interested!

[Photo Source]

6. Ditch the St. Ives Apricot Scrub (guilty!) and make a DIY facial scrub (2 Tbsp. White Sugar + 1 Tbsp. Olive Oil; just be gentle with it)

David Suzuki has some great resources on homemade cosmetics.

Photo Source


Leave a comment

Food Inc. Documentary

Have you ever watched the movie “Food, Inc.” ?


If not, I highly recommend that you do! Though I am not a big movie-watcher, the odd documentary really gets me excited.

The premise of the movie is basically to give the viewers an overview of the billion dollar food industry – and how it is no longer focused around the farmers and food itself, but rather the business and money that these corporations are pulling in. Of course, that’s life – but it’s pretty gross to see what supermarket food items have come to be.

Profits > Quality in our world today… More reason to support local, small scale farmers.

A quote from Michael Pollan that was in the movie…

“There are no seasons in the American supermarket. Now there are tomatoes all year round, grown halfway around the world, picked when it was green, and ripened with ethylene gas. Although it looks like a tomato, it’s kind of a notional tomato. I mean, it’s the idea of a tomato”…

So on that note, a few tips for your weekend shopping adventures.

  • Look at where your produce is coming from – the tag under the fruit or veggie should tell you what country it came from. Make it your mission this weekend to NOTICE where your food is coming from, and make conscious choices whether you really want to buy those oranges from Mexico or not…


  • Support local farmers markets if you have the chance


  • Purchase organic meats – if you don’t see the point, watch Food Inc and then reconsider. Try and include at least 3 or 4 nights per week that are vegetarian as well.


  • Eat with the seasons when possible! Right now, you SHOULD be able to find some Ontario produce if you look hard enough – you might find Beets, Leeks, Carrots, Parsnips, Sweet Potato, Apples, Squash and Regular Potatoes… Oddly enough, these are all the perfect ingredients for a fabulous SOUP recipe!

Leave a comment

Crazy Sexy Hummus!

Happy Hump-Day !

This week has FLOWN by for me. Between a quiz, a final exam, working, seminars and all that came in between – I managed to find little time to blog. With my lack of blogging though, came a nice long lost of future post ideas, so stay tuned for what’s to come!

Where to start…

On MONDAY – My Split Green Pea Hummus Recipe (click to check it out!!!) was posted on!

  blog 003 blog 006(This particular batch that’s pictured here had chick peas mixed in as well, which is why it’s not green)

I was beyond stoked about this, especially since this is actually a recipe that I really enjoy. Most people will traditionally make their hummus with chick peas, but what happens when you don’t have any of them on hand?

I figured lentils would do the trick (split green peas to be more specific), so I tried it and it was a success!

If you’re expecting that ‘chick-pea hummus’ flavour, you might be slightly disappointed – so don’t hold it to that standard! It’s a different texture but it tastes AH-mazing!

Let me know if you have a chance to try it out.

Also, I did some recipe experimenting with a friend last weekend…

BlogDec 009

Using my Quinoa Revolution Cookbook that my sister gave me for Christmas!

This book has been wonderful so far, especially if you are a vegetarian looking for recipes that will give you an added source of protein (it’s a super food because it contains all 8 essential amino acids). Quinoa is amazing for that!

blog 005

This recipe was actually quite simple to make – maybe because we had to power of 2 people working away at it, but all in all it was quite basic.

There are no lasagna noodles either, just quinoa! Sure, it’s not a TRUE lasagna – but it’s definitely a healthy alternative, and believe me there was NO shortage of taste (I know because I’m eating the leftovers right now!)

It kind of fell apart in the photos…. oops!

blog 006

This recipe has been modified slightly from the original in the cookbook Quinoa Revolution

What You’ll Need.

  • 2 cups water
  • 1 cup quinoa
  • 2 Tbsp. Olive Oil
  • 1 chopped onion
  • 1 cup of mushrooms
  • Garlic, minced
  • 2 cups of tomato sauce
  • 2 cups of cottage cheese
  • 1 egg
  • 1/4 cup of parmasean
  • 2 Tbsp. Basil and Oregano
  • 1 chopped Zucchini
  • 2 cups of fresh spinach
  • 1 cup of mozzarella


  1. Preheat oven to 350, spray a square casserole dish with cooking spray
  2. Cook quinoa according to directions, and spread at the bottom of the pan
  3. Saute onions, mushrooms, garlic and tomato sauce in a pan
  4. Combine cottage cheese, egg, Parmesan and herbs
  5. Spread 1/3rd of the tomato sauce over the quinoa, then layer ALL zucchini, then all of the cottage cheese mix, then 1/3rd of the tomato sauce mix, then the spinach, then the tomato sauce remainder, and finally the mozzarella on top!
  6. Bake for 35 minutes, until the cheese is  bubbling!

Good Luck!

You won’t be sorry if you try this, and you’ll have lunch leftovers for a couple of days (and who doesn’t love that!)

What’s your favourite way to eat quinoa?

Leave me a comment below, I love to hear from whoever is reading!

Leave a comment

Lost and Not Found…

Is it possible that I can STILL be super-full from the holidays?

I’ve lost my usual hungry appetite, and cannot find it (along with my iPod… R.I.P 3 year old baby with all of my spin music – heartbreaking…)

My meals may seem small and weak, but I just haven’t felt really hungry since January 1st!

Dinner last night was mm mmm goood. You can’t go wrong with sweet potato fries (these ones were sprinkled with cinnamon and avocado oil).

blog 001

Side of quinoa + kale… Bland, but I still ate it all

Breakfast this morning was fruity… Banana, almond butter, coconut, berries

blog 002

Now I’m in hibernation mode getting my study on! I’m making good progress so I can’t complain!

blog 003

The opportunity to do these “case studies” for my program is proving to be really beneficial – because you treat your subjects as actual clients. Recommendations must be practical, realistic, and within the clients comfort zone. Right now, I’m doing a case study on my amazing 80 year old Grandma who has Type II Diabetes and Osteoarthritis.

Though I thought these 2 diseases would pose a serious challenge, I’m really enjoying the added research that I get to do while trying to understand them better and make proper recommendations.

It’s pretty amazing how many natural remedies there are for diseases like this that get so often overlooked. Sure, they may not work for everyone – but reading about them makes me a sure believer in trying them out on patients.

If you know anyone suffering from either of these diseases, 2 books I recommend reading…

  1. Diabetes & Hypoglycemia: Your natural guide to healing with diet, vitamins, minerals, herbs, exercise and other natural methods – by Michael T Murray


  2. Healing Arthritis: Complementary Naturopathic, Orthopedic and Drug Treatments by Penny Kendall-Reed and Stephen Reed


Leave a comment

healthy homemade energy bars

What do you get for the people who have everything?

You make them a personalized gift – something that they will actually use…

How about some homemade snacks – healthy ones, of course! If there’s one way that I can promote healthy eating, it’s going to be by offering to let people TRY my healthy goodies, and show them that it’s easy enough for them to do it in their own kitchen!

I wasn’t sure how these bad boys would turn out, but I was very very VERY pleasantly surprised!

Good thing, since I didn’t have a back-up plan – and made a triple batch right off the bat (I know, not smart!)

Some ingredients that you’ll need to run out and grab before you make these;

First up, CAROB chips (1/4 cup).

What the heck are these? Wikipedia can answer that…

Ceratonia siliqua, commonly known as the Carob tree and St John’s-bread,[1] is a species of flowering evergreen shrub or tree in the pea family, Fabaceae. It is widely cultivated for its edible legumes, and as an ornamental tree in gardens. The seed pod may be crushed and used as ersatz chocolate.

It is native to the Mediterranean region including Southern Europe, Northern Africa, the larger Mediterranean islands; to the Levant and Middle-East of Western Asia into Iran; and to the Canary Islands and Macaronesia.[2][3]”

Still confused… Ya, me too.

Basically it’s just a plant that grows in the tropics, which grows these “pea pod” type things. Inside each pod, there are beans that are naturally sweet and they are roasted and can be used as a chocolate substitute!

Cool, right? I can hear the groans – this definitely is not classified as “cool”…

Oh well, I enjoyed it!

Some unsalted peanuts (1/4 cup chopped)… Yes, I know – I talk about how they are a naturally moldy nut – but I wanted to keep the recipe in it’s original form.

Brown rice syrup (1/3 cup) and some rice puffs (1 and 1/4 cup)!

Other things you will need…

  • 1 cup of Dates
  • 1 cup of Oats
  • 2 Tbsp. of Flaxseed (ground)
  • Pinch of salt
  • 1 tsp. cinnamon
  • 1 tsp. vanilla extract
  • 1/2 cup of peanut butter

Okay, now you’re ready to stir it all up.

Woops, poor photo skills here!


  1. Line a tray with wax papers, set aside
  2. Place the dates in the food processor and pulse until finely chopped (this was very difficult with my Mom’s old processor – so we added some water and did some of the chopping ourselves)
  3. Combine the dates with the cereal, oats, peanuts, flax, cinnamon and salt in a large bowl
  4. Combine the peanut butter and brown rice syrup in a saucepan over low heat, mix until combined, remove from heat
  5. Mix dry and wet mixture together, add carob
  6. Press onto a tray, and refrigerated for 1 hour

Chop them into squares, and wrap individually if you so desire!

Eat, enjoy, repeat!

Happy Holiday’s!

Leave a comment

case study.

I feel like I can breathe again!

Done my Preventive Nutrition exam, done working at Krudar until January 3rd, and done working at CYKL until December 30th – that means I’ve got ten days to accomplish my Christas to-do list RELAX.

I hate to sit still, so between relaxing I will try and get my list accomplished. Other than that, my time off will be spent catching up on sleep – and spending time with my favourite people.

My to do list is small – but mighty.

Where I say “blog” – I mean I want to make some SERIOUS improvements to this site. Goals include; buy out the domain, get some guest bloggers, guest blog for someone else, make the look of it more personalized, GET MORE READERSHIP, etc.

That’s a task that won’t be accomplished in a week, but I will steadily work on it throughout the next 6 months – whenever I have time!

With regards to my case study, I need someone to volunteer as my participant. As a reward, you get a big writeup about yourself and which of your body systems can be improved (through food, supplementation and mind/body/spirit stuff – crazy talk as some think) – as well as a 3 day sample meal plan. If you want to volunteer (and have a real “reason” that you would consider seeing a Holistic Nutritionist) then let me know, ASAP!

Another goal for the New Year, is to teach my first class at CYKL. I’m ready, I just need to book a time – so that one should be easily accomplished.

Some photographic relief for you now;

1) Reasons why roommates are wonderful…

When I say “Please don’t let me come out of my room all afternoon – I need to study” – I open the door to this. Thanks Greg!

2) This pineapple mug appears in a lot of photos apparently…

My Mom, last time she was here, said “Hey, did you know that your coffee mug and the plant match“. Oddly enough, NO I tend not to notice strange things like that!

3) Saying it and doing it works. Being held accountable for my workouts is all I need as that added motivation! Plan “sweat everyday” has been mostly a success! I hope I can hang on for another 4 days, but with the holiday officially here for me – I’m making no promises!

4) Apples with pumpkin pie spice are my absolute favourite morning snack – I eat it at least once per day. In this particular instance, I threw in some almonds and a sweet potato cookie that I took from class the other night. What’s your favourite thing to eat if you get hungry mid-morning?

6) Lemon water every day!

It’s the best start to your morning, have you tried it yet? I would recommend it to everyone as a gentle way to detox your liver each morning. Just prepare it the night before, by squeezing a lemon wedge into water and then when you wake up thirsty it’s easy to drink!

People often think of the word “DETOX” as some sort of extreme diet where you consume nothing but liquids or whatever else – but the truth is that a DETOX can be any small change that you make to your diet/lifestyle that will make you feel better and improve your quality of life. If you’re putting 2 teaspoons of sugar in your coffee each day, a detox for you might be to cut back to 1/2 of a teaspoon for 1 month, and then down to zero sugar eventually.

My easiest suggestion for a light detox is to drink warm lemon water in the mornings in order to stimulate my liver to process any toxins, allowing for a fresher start to my day!

And finally, 5 of my tips for better digestion this holiday season.

  1. The more relaxed you are around meal times, the better your digestion will work. You can’t be in a “fight or flight” mode, and expect that your body will somehow properly digest the food you eat.
  2. The more you chew, the less strain there will be on your pancreaschew everything to the point of liquid form as a gift to your stomach
  3. Limit the amount of liquids that you drink during and after a meal because it interferes with digestive juices
  4. Don’t over eat, or your digestive system will be over worked – leaving YOU with less energy (I might fall guilty to this several times over the holiday…)
  5. Don’t under eat the healthy stuff that your body needs to fuel itself – sure you may have had 5 cookies for breakfast, but make sure that at lunch – you make yourself a super nutritious meal!

Happy Holiday’s!

Leave a comment


This weather is so GLOOMY!

As depressing as it is getting up early and biking in the dark, I know that getting an early start to the day always makes me feel good. Especially when I finally arrive back home and can look forward to a hot shower and a good breakfast and coffee.

Something that looks like this normally,

Steel cut oats, banana, almond milk, blueberries, pumpkin pie spice.

This normally fills me up for HOURS. It can be made the night before too and kept a few days in the fridge – genius!

The pumpkin pie spice has become a staple in my diet – it’s a combo of cinnamon, cloves, nutmeg and a couple other things. Definitely worth buying, who said this could only be used at Thanksgiving anyways!!?

That was a breakfast from last week… but here’s what I’m actually eating right now

Not so picturesque I guess, but it’s tasty!

Banana, apple, almonds (protein and essential fatty acids), pumpkin puree (get some veggies into my day since they are your most important food group and most of us don’t get enough), pumpkin pie spice, chia seeds (omega 3’s), almond butter.

Some call it slop, I call it delicious!

As for my workout plan... I’ve stuck to it so far! Last night I did my ab workout, and today I did spin – so far so good !

2 songs to leave you with.. (before I have to spend the rest of my day studying)

This one is old, but every time I put it in a fitness class/spin routine – people always love it!

Another song someone mentioned I should listen to, so I did when I got home today. I had heard it before, it’s strangely catchy!

Random thought to leave you with. “The malfunctioning digestive system may result in almost every disease known to mankind” – John Matsen N.D

Your digestive functioning can be improved by treating your body well and eating a natural, alive and good quality diet…..  simple, right ?