Wellness Blog

The information contained in these blog posts are for educational & informational purposes only and are not meant to replace medical advice or to diagnose, prescribe, or treat any condition or illness.

Avocados are an amazing food, packed with nutrients which can help fill the nutrient gaps found in the modern day diet.

I thought I'd share a heart healthy snack that I created for my father several years ago. He had suffered a stroke, and became concerned about what he was eating. His favourite snack was roasted peanuts, the brand he preferred was unbelievably high in sodium, sugars, and food additives. After he tried the first batch I prepared for him, he was hooked. He made this tasty snack for himself regularly. Almonds are a nutritional powerhouse. They are rich in vitamin E, calcium, ma

Fast and Easy Zucchini Frittata Serves 2 Eggs are an excellent source of protein and the vegetables provide fibre plus a variety of vitamins and minerals. This easy, delicious and nutritious frittata is great for breakfast or for a quick dinner! 4 Eggs ½ Cup Vegetable Broth or Water 1 Medium Zucchini, grated 1 Red Pepper, seeded and finely chopped 2 Tbsp. Fresh Basil, finely chopped Pinch of Sea Salt and a dash of Freshly Ground Black Pepper - to taste Coconut Oil Prehe

Roasted Beets and Sweet Potato Serves 4 The combination of beets and sweet potatoes make this dish a nutritional powerhouse. It is packed with potassium, magnesium, fibre, phosphorus, iron; vitamins A, B & C; beta-carotene, and folic acid, just to name a few. Beets are touted as nature’s Viagra. Seriously! The Ancient Romans used beets medicinally as an aphrodisiac. Beets are an excellent source of the trace mineral boron, which is directly related to the production of sex

Mushroom and Rice Stuffing Serves 6 This is my favourite gluten-free stuffing recipe, because anyone sensitive to gluten or who has Celiac's Disease, shouldn't be deprived of enjoying a holiday feast with their family and friends. 2 Tbsp. Olive Oil 1 Yellow Onion, finely chopped 4 Celery Stalks, finely sliced 2 Cups Mushrooms, sliced 1 ½ Cups White Rice 3 Cups Vegetable Broth 2 Tsp. Dried Sage 2 Tsp. Dried Rosemary 2 Tsp. Dried Parsley Sea Salt & Freshly Ground Bla

Roasted Cauliflower Soup Serves 4 Cauliflower is an excellent source of vitamins, minerals and fibre. Cauliflower is extremely versatile. You can eat it raw, add it to salads, or cook with it. This recipe is easy, nutritious, and delicious. 1 Head Cauliflower, separated into florets 8 Cloves Garlic, peeled 1 Medium Onion, chopped 1 Tbsp. Olive Oil Freshly Ground Black Pepper 5 Cups Vegetable Broth 1 Tsp. Dried Thyme Preheat oven to 400º. In a baking dish, toss cauliflower wit

It's the time of year when eggnog might be in fairly regular rotation. It was one of my favourite treats as a child. Myself and several of my clients don't drink cow's milk, so I thought I would try to create a vegan version of this classic holiday beverage. Dairy-Free Eggnog Serves 2 3 Cups Canned Coconut Milk 1 Tbsp. Maple Syrup ¼ Tsp. Ground Nutmeg ¼ Tsp. Ground Ginger 1 Tsp. Vanilla Extract ¼ Tsp. Ground Cinnamon ¼ Tsp. Ground Allspice 2 – 4 Cinnamon Sticks - optional Mix

Electrolytes are essential minerals such as potassium, sodium, and calcium. They’re necessary for muscle and nerve function and keeping us hydrated. Electrolytes also help balance your pH levels (the measure of acidity and alkalinity). Symptoms of low electrolyte levels include fatigue, headache, nausea, blood pressure changes, muscle cramps, low energy, and simply not feeling well. You can get all the electrolytes you need through a nutritious diet—especially when eating hea

Did you know the amount and quality of sleep you get has a direct impact on your appetite and what you eat? Not getting enough sleep or having inconsistent sleeping patterns is associated with an increase in production of the hormone ghrelin and a reduction of the hormone leptin. Ghrelin, which is the hormone that fuels hunger, increases after having less than 4.5 hours of sleep. Not getting enough sleep also suppresses the hormone leptin, which decreases our appetite and pro

Salmon with Blueberry Sauce Serves 2 This recipe is loaded with Omega-3 fatty acids, vitamins and minerals, antioxidants, and is an excellent source of protein. If you're following a Metabolic Balance plan, you can adjust the salmon and blueberry measurements to fit your program. If you're in Phase II Strict Conversion, omit the olive oil. This pairs nicely with asparagus, broccoli, or a green salad. 2 4 oz. Wild Caught Salmon Fillets 1 Tbsp. Olive Oil 1 Cup Blueberries – you

Roasted Carrot and Apple Soup!

With Canadian Thanksgiving coming up I thought I would share one of my favourite stuffing recipes. If you are following a Metabolic Balance Plan, or are sensitive to gluten, you shouldn't be deprived of enjoying a holiday feast with your family and friends. Mushroom and Cauliflower Stuffing Serves 6 2 Tbsp. Olive Oil 1 Yellow Onion, finely chopped 4 Celery Stalks, finely sliced 2 Cups Mushrooms, sliced 1 Large Head of Cauliflower, broken apart 1 Tsp. Dried Sage 1 Tsp. Dried

Roasted Garlic Soup Serves 4 Garlic is not only delicious, but it also helps to strengthen the immune system. It is anti-bacterial, anti-viral, and anti-fungal. Prepare this tasty and nutritious soup the next time you feel a cold or flu bug coming on. 4 Bulbs Garlic ¼ Cup Olive Oil + 2 Tbsp. Olive Oil 1 Red Onion, chopped 4 Cups Chicken or Vegetable Broth Sea Salt and Freshly Ground Pepper, to taste Cut 1/4 inch off the top of each garlic head. Place in a small, shallow bak

Chickpea and Spinach Soup Serves 4 This delicious soup is packed with heart healthy nutrients, including calcium, magnesium, vitamins, and fibre. It's simple flavours provide a gourmet feel! 2 Cups Cooked Chickpeas - you may use canned, organic if possible 1 Onion, chopped 8 Garlic Cloves, minced 1 Tbsp. Olive Oil 1 Tsp. Ground Cumin 1 Tsp. Saffron Threads 2 Cups Spinach, chopped 2 Tbsp. Fresh Lemon Juice 6 Cups Vegetable Broth Sea Salt and Freshly Ground Black Pep

I was contacted by Cottage Life Magazine to contribute to their Summer 2016 edition on eating healthy during and after a party weekend with friends at a cottage. As someone who has spent summers at the family cottage in northern Ontario since I was a newborn, this was a huge honour. The picture above is the view from our front porch, on beautiful Lake Wah Wash Kesh. My family has been subscribing to this wonderful magazine since it's first edition. Attached is an online ver