Recipes

Maple Walnut Chickpea Blondies

Maple Walnut Chickpea Blondies

Blondies. They are brownies, minus the chocolate. If you haven't had the pleasure of trying one, let me introduce you. But, these are more than just brownie's sister snack. These have major health benefits being high in fibergluten-freeplant-based proteinhigh in irondelicious The variations are endless, too. Some add chocolate chips, nuts and seeds, oats, swirls [...]

Healthy Mediterranean-style Asparagus Chickpea Pasta Salad (no mayo) That Your Liver and Heart Will Love

Healthy Mediterranean-style Asparagus Chickpea Pasta Salad (no mayo) That Your Liver and Heart Will Love

I get so inspired by Italian cooking shows, partly because the flavours are so fresh and partly because that's where my are roots are. Different regions are known for different dishes and ingredients. This week, I've learned that peach tress grow abundantly in Capri, along with almonds, so most of their baking is done with [...]

Creating a Sacred Space at Home During Covid -19 Self-isolation

Creating a Sacred Space at Home During Covid -19 Self-isolation

EPIC SPACES AT HOME | Since we are socially distancing, self isolating, and quarantining, making our home feel happy and safe has never been more important. Speaking to my designer friends, home decor sales have gone through the roof these past few months. Some are full-on renovating, some are freshening up their spaces with paint [...]

5 More Reasons to Include Lemons Every Day, Especially for Women’s Health

5 More Reasons to Include Lemons Every Day, Especially for Women’s Health

The saying, "Making lemonade out of lemons" puts a positive twist on something sour. When it comes to nutrition, a sour lemon isn't that negative at all. In fact, an acidic lemon actually creates a more alkaline environment in the body. What does this mean? Well, we want to create balance in the body and, [...]

7 Day Nutrition Challenge | High Protein Breakfasts

7 Day Nutrition Challenge | High Protein Breakfasts

Why a challenge? This is a chance to experiment with new recipes, watch for changes in your energy levels and satiety, and discover shifts in your metabolism. Photo by Daria Shevtsova on Pexels.com This challenge asks you to switch up your usual carby breakfasts for those that are a protein-focus. Unlike carbohydrates, protein does not [...]

SLEEP HYGIENE: You Are 10 Ways Away From A Good Night’s Sleep

SLEEP HYGIENE: You Are 10 Ways Away From A Good Night’s Sleep

Are you a night owl or a go-to-bed-early type? If you’re finding that you have a hard time getting out of bed in the morning, you might want to ramp up your sleep hygiene practices. Studies show that a lack of sleep contributes to feelings of stress in the body. Elevated stress and high cortisol can lead to inflammation, [...]

5 DIY Herbal Skin Care Recipes to Help Ease Stress and Anxiety

5 DIY Herbal Skin Care Recipes to Help Ease Stress and Anxiety

The cortisol and adrenaline have been on high alert lately as we try to survive and adjust our lifestyle through a pandemic. These important hormones get called to action when a stressful situation arises. While these hormones take first position to handle stress, our other hormones and body systems get pushed aside. This means our [...]

{No Bake} Oatmeal Raisin Cookie Dough Balls

{No Bake} Oatmeal Raisin Cookie Dough Balls

I call this snack "lazy" because I have turned my favourite oatmeal raisin cookie recipe into a quick, no-bake snack. These are essentially bliss balls, which I always have on hand for an energy boost. They are full of healthy fatsplant-based proteinfibredeliciousness One ball is enough for a pick-me-up between meals, as a post-workout snack, [...]

3 Homemade Seasonings That Will Kick Up Any Dish – Without the Added Preservatives, Gluten or Sugar!

3 Homemade Seasonings That Will Kick Up Any Dish – Without the Added Preservatives, Gluten or Sugar!

There is something about homemade seasonings. They are free from all the additives, hidden sugar, sodium and gluten that store-bought seasonings often contain. Who needs added sugar and salt? Not us. We've rounded up some of our fave homemade seasonings that you can add to grilled meats, roasted veggies, fried tofu and fish. Gather up [...]

WHY YOU DO NOT NEED TO PUT A LABEL ON THE WAY YOU EAT

WHY YOU DO NOT NEED TO PUT A LABEL ON THE WAY YOU EAT

There is so much pressure around diets, diet culture, and trends. Between paleo, keto, gluten-free, vegan, grain-free, vegetarian...it’s hard to know which way to lean. And, when you “break your label”, there’s guilt and shame around it. Humans like guidelines, structure, and rules. We like to follow plans to help us “stay on track”. But, [...]

Creamy Coconut Curry With Lime-Cilantro Rice

Creamy Coconut Curry With Lime-Cilantro Rice

This recipe involves all the healing spices, immune-boosting veggies, protein and healthy fats for energy and brain health. It is full of flavour and can be adjusted to suit your dietary preferences with different veggies and protein. Serve it over cilantro-lime rice for a beautiful mix of flavours. Curry: 2 cans full-fat coconut milk3 C [...]

BEAUTY FOODS: Carrot Walnut Muffins That Your Skin Will Love

BEAUTY FOODS: Carrot Walnut Muffins That Your Skin Will Love

When it comes to skin care, what you eat matters as much as what you use ON your skin. Think healthy fats, like walnuts, flax and coconut, and beta carotene which converts to vitamin A in our body. Other minerals, like zinc, plus vitamin C, fibre and protein also play significant roles. Photo by Andreea [...]

Feel Good Food: Mood-boosting Cookies

Feel Good Food: Mood-boosting Cookies

In our recent online Nutrition and Fitness class, we touched on  the effects of stress eating. If you missed the class, in short, chronic stress can lead to all kinds of issues around digestion, lowered immunity, disturbed sleep cycle, weight gain and depression. Enter cortisol to get us through. We actually need cortisol to survive. [...]

Vegetarian Minestrone Soup

Vegetarian Minestrone Soup

I knew I could come up with a healthy, hearty, immune-boosting soup using some pantry staples that I had stocked up on, amid our Covid 19 isolation period. After searching the web for ideas, I discovered that Minestrone Soup didn't come with a solid recipe. Perfect for Nutritionists like me, who prefer to play around [...]

Gluten-free Lemon Blueberry Muffins

Gluten-free Lemon Blueberry Muffins

https://videopress.com/v/NwcODQjX?preloadContent=metadata Gluten-free muffins taste like any other amazing muffin, but less sticky and cakey....and this is how they digest, too. So many people suffer from bloating, cramping, headaches, brain fog, joint pain and inflammation. And, most of these sufferers haven't considered that the undigested protein in gluten could be the problem. So, I avoid gluten [...]

3 Ways and Reasons To Keep a Routine During Times of Change and Crisis

3 Ways and Reasons To Keep a Routine During Times of Change and Crisis

Us humans are creatures of habit. The structure and discipline of a routine helps to reduce stress, because we know what is coming next, day after day. A routine around bed time, also known as sleep hygiene, is proven to promote better sleep.. Children and pets crave routine, as it creates a safe, comfortable and [...]

Virtual Visits ~ Nutrition Consultations During #socialdistancing

Virtual Visits ~ Nutrition Consultations During #socialdistancing

During this time of social distancing, or physical distancing, all of my appointments have been moved to an online format. Book in for our usual 1 hour consults, and choose how you would like to visit. Options are Skype, Zoom, FaceTime or phone call. 60 mins, $95 / 5 sessions, $450 Meet you there! BOOK [...]

Beyond Eating, Drinking & Stockpiling Toilet paper: 25 Things to do While in #COVID-19 isolation

Beyond Eating, Drinking & Stockpiling Toilet paper: 25 Things to do While in #COVID-19 isolation

I am compiling this list for you, but mostly me, so I can always have something to refer to when I feel like I am losing it. We are officially ordered to socially isolate, avoid going to restaurants, gatherings, movies, and anywhere groups might gather. What a weird time this is! We have never seen [...]

{LIVE} ONLINE COURSE: Women’s Wellness

{LIVE} ONLINE COURSE: Women’s Wellness

Hormones, weight management, body image, body love, beauty products, aging gracefully, nutrition, and stress management, oh my! About this Event Join Nutritionist and Holistic Health Coach, Jen Casey, online (via Zoom) for 4 online modules focusing on women's health, including HORMONES: what affects them, how to balance them through nutrition and lifestyle. We have many [...]

Feeling Symptoms of Burnout? Try These 5 Simple Steps to Relieve Stress at Work

Feeling Symptoms of Burnout?  Try These 5 Simple Steps to Relieve Stress at Work

BURNOUT // Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions: feelings of energy depletion or exhaustion;increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; andreduced professional efficacy. As defined by The World Health [...]

How to Give 5 Weekly Food Staples a Nutritional Boost

How to Give 5 Weekly Food Staples a Nutritional Boost

By staples, I mean the basics. I'm talking about Sunday pancakes, the pot of rice that you make on meal prep day, sandwiches, and the standard salads. Adding some simple toppings and additions will just give those staples a bit of a boost. I like to think we can make our food a little more [...]

What Will Your Next Bite Be?

What Will Your Next Bite Be?

I have put all of my favourite gluten-free, dairy-free, refined sugar-free snack recipes into one beautiful place: an ebook! In it, you will find recipes for: Avocado Brownie Muffins Chickpea Blondies Artichoke Hummus Salted Almond Brownie Bites No Bake Granola Bars Homemade Granola Bliss Balls Chocolate Avocado Pudding Toasted Cashew Chocolate Chip Cookies and more! [...]

Is Chronic Stress Causing Your Belly Fat? Here Are 7 Holistic Stress Management Tools to Try

Is Chronic Stress Causing Your Belly Fat? Here Are 7 Holistic Stress Management Tools to Try

You consider yourself a clean eater, you exercise, you buy organic kale and make a big smoothie every morning, yet that dreaded muffin top still lingers. Cortisol, our stress hormone, can take over many of our systems, including digestion, our sleep-wake cycle, reproduction, even our immune system. It is our flight-or-flight response that gets us [...]

Weekly Meal Plan #4 {plant-based}

Weekly Meal Plan #4 {plant-based}

I decided to go completely plant-based for the month of February. I don't usually label my way of eating, other than to call it "intuitive eating". If I want some lean, organic chicken, fish or sharp cheddar, I will have some...in moderation. If my body cries out after eating certain foods, I listen. My reasons [...]

The DNA Diet ~ How to Eat For Your Genetic Make Up

The DNA Diet ~ How to Eat For Your Genetic Make Up

I'm not referring to your ancestry DNA test, although those are super cool.  This somewhat new, diet-focused DNA test focuses on how your body metabolizes macronutrients by testing the key genes responsible for metabolic processes within your body. It is based on studies showing how diet, exercise and environmental factors are related to how your [...]

Vegan Chocolate Avocado Pudding

Vegan Chocolate Avocado Pudding

This just happened. And, it could not have been easier. AND, it's healthy!! It's the Vegan Chocolate Avocado Pudding, from my Healthy Little Bites ebook. It's made with ripe avocados, raw cacao powder, pure maple syrup, cayenne and dairy-free milk. Purée it all until it’s deliciously creamy and serve with berries, or walnuts or even [...]

Roasted Brussels Sprouts + Cranberry Salad With Feta, Candied Pecans and Honey Mustard Dressing

Roasted Brussels Sprouts + Cranberry Salad With Feta, Candied Pecans and Honey Mustard Dressing

Brussels sprouts have made a comeback since I was a kid. Many of us gen x-ers have the same complaint, or memories, about boiled brussels sprouts that our mom's used to make. They were bitter, bland and nobody wanted to eat them. Well, someone, somewhere, came up with roasted, carmelized, crispy brussels that I now [...]

8 Ways to Gently Re-set Yourself After the Holidays (Without Dieting!)

8 Ways to Gently Re-set Yourself After the Holidays (Without Dieting!)

We spend the entire year thinking, and hopefully acting, on creating healthy habits around food, exercise and mindset. Then, the Holiday season rolls around and it all seems to go out the window. Or, does it? There is no reason to feel guilty about it. You spent time with friends, family, ate beautiful food and [...]

Smoothies With Benefits: Up Your Smoothie Game With These Beneficial Boosters

Smoothies With Benefits: Up Your Smoothie Game With These Beneficial Boosters

Who likes a basic smoothie? I mean, smoothies are a great way to get in a quick breakfast or snack, but they can be boring. I like to create what I call, "recipes with benefits". This goes for just about every recipe I create or add to my client's meal plans. There should be a [...]

Beauty Foods: A Sweet Vegetarian Chili to Make Your Skin Glow

Beauty Foods: A Sweet Vegetarian Chili to Make Your Skin Glow

With the crispness and dryness in the Fall air, I couldn't help but include all the pumpkins and squashes in today's chili. My skin is beginning to dry up, so I'm turning to food to nourish myself from the inside out. You might already know that phytonutrients are nutrients that protect the plant from damage, [...]

Festive Almond Butter Chocolate Chip Snow Balls (One Bowl!)

Festive Almond Butter Chocolate Chip Snow Balls (One Bowl!)

With all the sugary treats, baked goods, sweet cocktails, mocktails and more that are served during the Holidays, I think it's safe to throw in a healthy treat that tastes so good, nobody will know the difference. These festive bliss balls are rich in protein, healthy fats, and are naturally sweetened with honey. They are [...]

A Holistic Nutritionist’s Guide to Plant-based Protein

A Holistic Nutritionist’s Guide to Plant-based Protein

Heart health, weight loss, clear skin, better digestion, more energy....these are just some of the reasons to include more plant proteins in your diet. You don't have to go full fledged vegetarian to benefit. Simpy incorporate one plant-based meal each day, or try a #meatlessmonday. The key to plant proteins is variety. Each plant contains [...]

Some Reasons to Ditch Grains and 5 Recipes to Try

Some Reasons to Ditch Grains and 5 Recipes to Try

For many, grains can be really difficult to digest. After all, grains have only been a part of our diet for 10, 000 years, which is not that long when you look at the big picture. As a Holistic Nutritionist, I see many clients who have IBS (irritable bowel syndrome), skin issues, chronic inflammation, auto-immune [...]

Oat Flour: A Pantry Staple and 3 Ways to Use It

Oat Flour: A Pantry Staple and 3 Ways to Use It

Organic, rolled oats are a healthy soluble fibre, soothing on the digestive tract, and a perfect gluten-free grain alternative. Just as they are comforting internally, they are known to be just as soothing topically, on itchy and dry skin. Remember the chicken pox? That might have been your introduction to oatmeal baths! I use oats [...]

How to Up Your Plant-based Game By Eating the Rainbow in 1 Week

How to Up Your Plant-based Game By Eating the Rainbow in 1 Week

Eat more plants, eat the rainbow, eat your veggies.  These terms might be the new black of the nutrition world, but there is good reason.  Plants provide fibre, phytonutrients, phytosterols, decrease inflammation in the body, regulate blood sugar, increase immunity, do not clog arteries, lower cholesterol and provide a source of protein that is not [...]

Got a Sweet Tooth? Here Are 10 Ways to Get a Handle on Those Sugar Cravings

Got a Sweet Tooth? Here Are 10 Ways to Get a Handle on Those Sugar Cravings

I get it! I love a little sweetness in my life, too! As babies, we were introduced to sweet tastes early with mother's milk, bananas, sweet potato and apple sauce. So, it's no wonder we think food tastes better when it is sweetened. The problem is the added sugar, and it can hide in everything [...]

Picky Eater? Here Are 5 Sneaky Ways to Hide Veggies in Your Kid’s Meals

Picky Eater? Here Are 5 Sneaky Ways to Hide Veggies in Your Kid’s Meals

Whether it’s a picky eater you are tiptoeing around, or it’s your own wellness goals you are trying to reach, eating more veggies is on the top of many minds. Vegetables are our source of fibre to help regulate our bowels, clean out unwanted toxins, and provide us with the vitamins and minerals to keep [...]

So, You Are Ready to Make Some Changes. Here Are 6 Stages to Expect.

So, You Are Ready to Make Some Changes. Here Are 6 Stages to Expect.

Did you know that there are 6 stages of change? I met a woman today while my client and I were on a fitness-y walk, who has lost 65 pounds through proper nutrition, exercise and commitment to her journey. No “diets” or crazy restrictions besides sugar, regular meals, portion control and balance.She’s now in the [...]

Glowing Skin From Within ~ 5 Nutrients to Add to Your Diet Today

Glowing Skin From Within ~ 5 Nutrients to Add to Your Diet Today

Our skin is affected by what we eat, or don’t eat, what we put on it, and by our environment.  Consuming trans and saturated fats can clog pores and promote bacteria production and acne.  Also, high refined carbohydrate consumption can increase testosterone conversion to DHT, which enlarges the pores and increases sebum (oil) production and [...]