Roasted Nuts & Sugar Cravings

This is one of my favourite snack recipes that I found while doing the 10 day sugar detox. I keep it handy when thinking about cutting back or giving up sugar for a while, like the 72 Hour Sugar Free Challenge starting this Monday.

When I crave sugar I find it helpful to deal with cravings by eating good fat and drinking water or herbal tea.

A craving means our body needs something, 90% of the time it’s water. We will also get cravings when our body needs vitamins, minerals, and nutrients. Sugar has totally changed the game, we have been brainwashed by sugar. Our brains get addicted to sugar and instead of craving what we really need, the brain just wants sugar. Which makes cravings very confusing.

So try some water or herbal tea first. If that craving is not going away a good fat snack will give your body the energy it might be craving. If it’s still there try something naturally sweet like fruit. If the craving still does not go away, and you made a good effort, satisfy the craving with something sweet. Ice cream or chocolate are my go to’s, be aware of how much does it take to feel satisfied? This is something to experiment with and bring your awareness towards.

I really do love this easy to make roasted nut recipe.


Roasted Mixed Nuts

4 1/2 cups of mixed nuts
3 table spoons of coconut oil
1 1/2 teaspoons ground cinnamon
1 teaspoon paprika
1/2 to 1 teaspoon cayenne pepper
1/2 teaspoon sea salt
1/4 teaspoon pepper

Preheat oven to 350 degrees F. Line baking sheet with aluminum foil. In  large bowl combine coconut oil and spices, if the coconut oil is not a liquid microwave for 30 sec until it is. Pour the mixed nuts  into the bowl to coat in the oil and spices. Spread the nuts in an even layer on the baking sheet. Bake for 20-30 min, stirring and tossing occasionally until lightly toasted. Cool and enjoy. Store leftovers in the fridge for up to 5 days.

Nutritional Analysis per serving (1/4 cup nuts): Calories 206; Fat 19g, Saturated Fat 4 g; Cholesterol 0 mg; Fiber 3 g; Protein 5g; Carbohydrates 8g; Sodium 66 mg

If you want to shed some unwanted weight and feel energized, join my free challenge. 72 HOUR SUGAR FREE CHALLENGE. Starts Monday. Sign up below.


Ice Cream Today. 72 Hour Sugar Free Challenge Monday!

We are just a few days from the 72 hour Sugar Free Challenge, are you on the fence? It won’t cost you anything and it’s a great way to listen to your body.

How does it feel in your body, what do you need, what does your body want?

I’m not perfect at eating healthy all the time. I’ve come a long way though and I am so much better at listening to my body. I get sugar cravings almost every day, I can fight it with drinking water and fatty or fruity snacks, or I just give in and eat the ice cream. I’ve eaten quite a bit of ice cream this summer, I love it when I’m eating it than I notice small cramps in my stomach and  then the tiredness. I will yawn all afternoon and feel sluggish, if I fight the craving and don’t give in I don’t get as tired in the afternoon. Just my personal observation.

Ice cream

Knowing this, I still eat the ice cream a couple of times a week. My day job I’m the Assistant Manager at a local marina and we serve ice cream. I love ice cream and when I’m serving ice cream a lot I can’t help eating it. SO I do, I don’t feel guilty for it, I am aware of the trade off of the short sugar high for the sluggish afternoon. I just try to not eat it everyday. Everything in moderation.

This challenge is about tuning in to your body and understanding how you feel related to what you eat. We are all so busy all the time, how often do you check in with yourself? Before it’s too late and you are sick and have to slow down and take care of yourself.

Being in tuned with your body and knowing how to fuel it to feel vibrant is so wonderful. That is what I want to help you with.

The 72 Hour Sugar Free Challenge kit will provide you with options for meals and snacks so if you are wondering what the heck you’ll be able to eat. If you want to feel your best in your body getting aware of hidden sugar and what it does to you is the place to start.

Join me Monday!


How Long Do You Want to Live?

I want to live a long and healthy life, I want to see 100. My grandparents got no where close, it has been a huge motivating factor to get control of my health now and learn how to feel my best.

For centuries people have been seeking out the meaning of life; talking with the people in my life I’ve come up with it is all about feeling good. Of course there is more to it, but simplifying it (which we all need to simplify and slow down) we just want to feel good. 


 You know what they say, “We are what we eat”. If you are like me, you are not always paying attention to how you feel and relating it to food? I’m coming to find this is very important and contemplating more when I’m getting hungry and in the search of food. How will this food make me feel after I eat it, will it sustain me? 

 These thoughts have led me to a fantastic book by Dan Buettner called the Blue Zones: 9 Lessons for living longer from the people who’ve lived the longest. Dan is an national geographic author who traveled the world to five “blue zones” where communities have a higher than average population to live to be one hundred and older. He went to explore why and has discovered secret trends in his interviews with centenarians to longevity and a happier, healthier life. They really resonated with me and I would like to share them with you. 

 Lessons from the Blue Zones:

 1. Move naturally. Incorporate movement in your everyday life. A walk everyday is the best thing you can do for your body. Working out and exercise are not as important as gentle consistent activity. For all the centenarians in Buettner’s book activity was just a part of their everyday life, gardening, walking to town, chopping wood, doing regular household chores. 

 2. Mindful Eating = calorie reduction. The majority of us eat too much, we consume on average 20% more calories than our bodies need and they get stored as fat if we don’t burn them off. One of the Blue Zones is in Okinawa, Japan, and every centenarian interviewed there said Hara Hachi Bu before eating. It means stop eating when the stomach is 80% full. Okinawans stop eating when they no longer feel hungry, typical Americans stop eating when they feel full. There is a time lapse between the stomach communicating with the brain when we are full. There is a big difference between  no longer being hungry and being full, by time we feel full we’ve already overeaten by 20%. The continued over eating is detrimental to our health. None of the centenarians had ever been on a diet, it’s not about controlling your food, but listening to your body. 

 3. Avoid processed food and limit meat. Food processing strips away the natural nutrients and fibre of food, making it less digestable and harder on the body. Meat is not bad for us, it is an excellent source of protein. However it also has a lot of fat and calories, so in the amounts that average Americans eat it in, is not good for us. Adults only need 0.8 grams of protein for every one kilogram or 2.2 pounds of body weight, approximately 50-80 grams of protein per day. There are healthier foods with protein in them. The staple foods of all the blue zones are beans, whole grains, and fresh vegetables. Buettner found that the most impressive of all longevity foods are nuts, 3-7 servings of nuts a week decreases the rate of heart disease. 

 4. Red wine in moderation. Most centenarians of the blue zones had a daily drink of beer, wine, or spirits which may have health benefits, but in moderation is key! It was always part of a social setting and no more than two drinks. The health benefits are only received if it is consistent and small amount, since an excessive amount of alcohol is detrimental to the liver, organs, and brain. Red wine is best because of the artery scrubbing polyphenols. 

 5. Have a life purpose. All the centenarians could articulate why they wake up in the morning. For many it was for their family, others it was obligations to the community, others it was rituals and routines. Cultivate your passions have a mission in life. Get lost is your hobbies and recreation. Something I’ve studied heavily in university is the sense of “flow” coined by Dr. Csikszentmihalyi meaning enjoy what your doing so much that you lose a sense of time and worry and experience enjoyment, freedom, skills, and fulfillment. 

 6. Downshift.  This one is so important, you must be able to relieve stress. Take time for your self, even just moments to appreciate the view. Slow down. Stress causes inflammation in the body and all disease begins with inflammation. The best advice offered from Raffaella at 107 years old, from the Sardinian village of Arzana, an Italian island, “life is short. Don’t run so fast you miss it.” A great way of doing this that I would like to make an effort at is meditation. It’s new to me, we all need to start somewhere, but meditation allows us to see the world as it really is and create clarity in our lives. 

 7. Belong and participate in a spiritual community. All religions allow for scheduled self-reflection, decompression, and stress relief. There is an accountability associated with religious communities, a code of behaviour that leads to positive expectations developing an increased self worth. 

 8. Loved ones first. Make family a priority they are a necessary support system. The young keep the old young. It’s important to cultivate family relationships and strengthen those bonds. Families provide incomparable care. Create rituals with your family, have a meal together everyday, see the grandparents once a week. These relationships are proven to keep the mind sharp. 

 9. Right Tribe. This last secret I find very interesting, it is about the influence the people in your life have on you.”It’s much easier to adopt good habits when everyone around you is already practicing them.” Social connectedness will make you live longer and get the most enjoyment out of life. I find this true in my own life, I met my best friends in college and university. None of us live in the same community but we keep close touch, get together and they challenge me to do things I wouldn’t do on my own. I’m so lucky to have these positive life loving friends to have adventures and many laughs with. Surround your self with the positive.

 We are in control of our lives and have  the choice to determine what kind of lives we live. The Blue Zones present two options, “We can live a shorter life with more years of disability, or we can live the longest possible life with the fewest bad years.”  I’ve been thinking a lot about what is a good life, quality is more important to me than quantity, but Buettner has given us the secrets to have both.

If you are interested enough in living a long happy life to make it to the end of this post I have one more proposal for you. The centurions in the Blue Zones live on a whole foods diet, this is important to how they feel. As North Americans we have developed an addiction to sugar, it is hidden every where, have you looked?


It’s just 3 days with no added sugar, you can handle it, I will help you.



I highly recommend The Blue Zones to anyone who has considered what it takes to live a long, healthy, happy life. How long do you want to live? Take the quiz at the blue zones website to find how long you are expected to live.

Tomato Soup – Best I Ever Had

Homemade soup is so easy to make and good for you. Are you a ingredient checker? Next time your in the grocery store look at the ingredients in the soup before you buy it, do you know what they all are? If you don’t know what the ingredient is, it’s likely a chemical to preserve the food and it’s cause inflation and bloating in your body.

This recipe is from Gwyneth Paltrow’s cook book It’s All Easy. It is easy and delicious!

serves 4

2 table spoons olive oil
2 tablespoons unsalted butter
1 large onion, thinly sliced
3 cloves of garlic, thinly sliced
3 tablespoons tomato paste
5 large fresh basil leaves
1 can of whole tomatoes with their juice
2 cups chicken stock
1/4 cup cream
salt and pepper to taste

On medium heat in a heavy bottom pot melt the butter, add the olive oil, saute the onions with salt. Once opinions are soft after about 10 minutes add garlic, tomato paste, and basil leaves, saute for about two minutes. Add can of tomatoes with the juice from the can, break up the tomatoes a bit, add the chicken stock, bring to a boil. Once boiling reduce to a simmer, cook for 20 minutes. Take of heat and using a hand blender blend the soup to make it smooth. Salt and Pepper to taste, stir in the cream. Enjoy!

Want more fresh and healthy recipes? Get my 3 day meal plan, click below.


Where to Start? Add Greens.

Want to feel better than you do now? Thinking of using nutrition to improve your health? Wondering how to get started?

Add Greens to everyday. Before I became a Health Coach and I was on my own discovery journey to better nutrition I learned the way to start is to add more greens to your life before taking anything away. This alone will make a difference in your energy level. 

So I bought some kale, because everyone was talking about how great it is for you. A SUPER green.

You can cook just about any veggie by baking it, boiling it, steaming it, or frying it. Pick a way give it a try. 

green veggies

My first time trying to cook kale was baking it into kale chips, now I’m hooked and LOVE kale chips.

Add some greens to normal everyday food: By greens the best ones are kale, spinach, collards and swiss chard, but also any green vegetable!

Throw some greens into the pasta water.

Throw some spinach is my favourite to have with fried eggs.

Throw some greens into your rice as it’s boiling.

Saute greens on their own in butter to have on the side of what you normally eat.

Keep it simple, just get some greens and add them into everything you normally eat.

Try my kale chips:

Want more energy for your busy life? Try my Free Fatigue Fighting 3 Day Meal Plan


Simple Food Makes Cooking Fast & Easy – Simple Brown Rice & Simple Green Beans

I had a really simple dinner last night and I found it really easy to make. The more you make food from simple whole ingredients the easier it becomes. It took me a while, a few weeks or a couple of months to make a habit of piecing together whole ingredients and not searching for the packaged processed food to just add water to.

Make changes start small.  Add good food before taking things away from your diet. 

For dinner last night I had brown rice, sauteed green beans from my garden and grilled sausage.

There is something so satisfying about eating from the garden in your back yard. It will be the best food you ever eat.


Simple Brown Rice Recipe:serves 4
1 onion
2 cloves garlic
2 table spoons olive oil
2 cups Brown Rice

Chop onion and garlic and finely as you can or want. Saute together in a pot with the olive oil, until the onions get soft, but before the oil start smoking on medium heat. When the onions are soft add the dry rice and stir it in. The rice will start slightly toasting. I usually serve 1/2 cup of rice per person, more if I want left overs. After no more than 5 minutes or so add the water, 4 cups of water for 2 cups of rice. Turn the stove to low medium and let it simmer. When all the water is soaked up into the rice, remove from heat.

Simple Green Beans
fresh and local green beans
slice of lemon
salt & pepper

Clean the beans and remove the tops. Add to frying pan, add however much butter you want, turn on stove to medium heat. Once butter has melted and the beans start to cook add salt and pepper and a squeeze of lemon juice. Taste beans until they are at a cooked but crunchy consistency. Enjoy!

Want more recipes that will make you feel great!


The Day After the Retreat

The July Retreat has ended, I feel good in my body that only paddling, sleeping in a tent and yoga can give. Being in the Wilderness motivates my to follow my path, do what feels good and be true to myself.

Sharing the Ontario wilderness is my path. Doing it in an easy way and supporting others to find that ease.

The trip was wonderful. I was so impressed with the how this group of women just leaned into this experience with their whole bodies. I loved how they soaked up this new experience to experimenting with paddle strokes, to swimming in the lake and finding the best way to get in and out for them, and coming together to live as a team in support of one another.

I feel full and energized for what’s next. I need this escape from the hustle and bustle. Going on a retreat is the best way to step back and tend to some serious self care.

There is something so rewarding about gathering with a group of women and laughing so hard it hurts. Now not remembering what was so funny, but only that it felt good to laugh like that.

These are just my short thoughts the day after the Retreat ended. This is why I will keep doing this. Back country canoe tripping is special to me and I feel called to share it, safely and with ease.

What is Eating Clean?

You might be wondering what it means to clean up your diet. It’s a questions I get a lot and when you do it you will feel the results. A clean diet provides energy, weight loss, and an overall vibrant feeling.


Eating clean at it’s core and most basic concept is not eating chemicals. This might seem like a no brainer, but once you start looking it becomes very surprising how many chemicals and artificial components there are to the food that has been deemed safe for consumption.

Look at the labels before you buy, can you pronounce all the ingredients? Do you know what they are? If not don’t buy it. That is where I started when I chose to clean up my diet.


The idea is to simplify what you eat. Pick the stuff that has 3-5 ingredients or less, and you know what the ingredients are.

The other side of eating clean is choosing organic, when you can. I live in a place where organic food is not readily available and I sometimes find it difficult to trust. I don’t trust food that comes from China, organic or not. There is a lot of pollution in China and that will be in the food.

Eating clean is eating whole food, the real deal, the food without the ingredient list. So chopping veggies is a little extra work. You are worth it. Your health and the health of your family is worth it.

Now here’s the downer news when you start looking into cleaning up your diet….

GMO’s are genetically modified organisms, I didn’t really know what that meant. I thought is made the food grow bigger, faster, and brighter. Genetically modified organisms are chemically built to withstand pesticides. So the seeds are covered in pesticides and then when the crop starts growing it is covered in pesticides that will kill everything except for the plant that has been genetically modified to not die.

All food that is not organic is genetically modified and it does not legally need to be labeled.

The chemicals from the pesticides are impossible to remove from the food, it’s in the food, it will not wash off. These chemicals go into our bodies, we are unable to digest them well, the body gets stressed out and starts swelling and creating inflammation trying to fight the intruder. This is why it is important to look for organic when you can. If you want to learn more about GMO’s I watched a great documentary on Netflix called GMO OMG from the perspective of a young family, it was really well done.


Your very best bet to get clean food is from your local farmers market or grow it yourself.

Start a garden, it is so rewarding eating food fresh from the vine in your own backyard. It has motivated me to start a garden. I’ve been blessed with the space, tools, and resources to do so. Start with a window box on your balcony if it’s all you have.

Ready to Clean Up your diet, here’s a good place to start. Get my Fatigue Fighting 3 Day Meal Plan.IMG_2330

Dandelion Salad with Hot Bacon Dressing



I found dandelion greens at my local grocery store and they were grown in Ontario. I could’t resist trying them.

I was traveling in Switzerland this past winter/ early Spring and the family friends I was visited made us my first dandelion salad.

I loved it! It was covered in bacon, hard to not to love it. This salad brought back those fond memories. It was missing something, I’ll have to find out what it was, but still very tasty!

1 green onion
6 slices of bacon

2 tablespoons of apple cider vinegar
1 finely chopped green onion
3 tablespoons of hot bacon fat
salt & pepper to taste

Cook bacon so it’s crisp. Wash dandelion greens, remove tough stem, tear into bite size pieces. Mix the dressing together, toss into greens, Chop crispy bacon into bacon bits and serve over top.

Excellent salad with no sugar, grain, or any other items avoided on the 10 day sugar detox.

Want more healthy recipes that will make you feel vibrant? CLICK HERE.


Hydration. There’s nothing more important.

Do you often feel tired, do you get cravings, do you ever get headaches? These are signs of dehydration. IMG_3345

Do you know how much water you should be drinking in a day? Women at least 2 litres and men 3 litres. More if you are being active. I struggle to get this many days, it’s easier if you set a goal to do it, think about it.

Juice, pop, coffee, alcohol, and caffeinated beverages don’t count. These are diuretics, meaning they make you pee, and instead of absorbing the water in these beverages it just passes through you, doing nothing for your body.

Herbal tea counts!

Most Important Tip: Your body can only absorb 250mL (1 cup) every hour. You need to sip your water. You think if you drank 2 litres of water a day you would be peeing ALL the time, this is true only if you drink more than 250mL in an hour. The key is to sip water throughout the whole day.

So spruce up your water make it more enjoyable and tasty. Add frozen fruit instead of ice. Or try savoury with some herbs. I’m loving cucumber water right now.

Herbal Iced Tea: Brew your favourite herbal tea, let it steep in boiling water for a few minutes than pour it in a glass or a mason jar (sometimes it’s handy to have a lid and take it to go) over ice.


If you want to feel better than you do now, this is always where I start with my clients. How much water are you drinking? Can you drink more? Start with the goal of a litre a day and slowly increase it.

I know you will feel a difference.

Want to know the Top 3 Things to do to transform your health? CLICK HERE