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The #1 Secret to Help Your Struggling Child

'Super Mom, Super Wife, Super Tired' OR SUPER Bunch of B.S. In my last post I talked about how your child's health is reflective of your health as a mother and why it is so important for moms to practice self-care for their sake and their family's. Around mother's day I started receiving sponsored ads … Continue reading The #1 Secret to Help Your Struggling Child

Why Childhood Disorders are on the Rise

The sudden and steep increase in childhood disorders in recent decades has the attention and concern of everyone: from parents of struggling children to their teachers to doctors to grandparents. Dyslexia, ADHD, autism spectrum and other learning disabilities is heartbreaking for both you as a parent and your child. You likely find yourself asking what … Continue reading Why Childhood Disorders are on the Rise

The Super Mom Myth—Enough Already! Your Children Need You Healthy!

I was moved yesterday as I scrolled through my Facebook feed and saw all the Mother's Day memes describing mom as 'super mom', 'super-human' and 'self-sacrificing'. It is true that there really is nothing like a mother's love and it is reassuring to know that as a culture we recognize the lengths that women go to for … Continue reading The Super Mom Myth—Enough Already! Your Children Need You Healthy!

Regret and the Fear of Letting Go: Part 3 of Over-Eating, Hoarding and Shopping Addiction

1457022421ab8br After I went on a clutter purge, I felt incredibly vulnerable. I was shocked that discarding could have the emotional charge that it did. I had all sorts of phrases circulating around my mind that were all filled with "what if...", "but maybe...", "suppose I need to..." and the all-pervasive "what if I regret it?"

The Mind-Body-Space Connection: How a Clutter-Free Home Can Shape Your Eating

As Within, So Without My last post was about the impulse to fill emotional voids with the physical: be it food, shopping or not being able to let go of possessions we have acquired. In my experience, being able to let go of what no longer serves us is directly linked to being able to … Continue reading The Mind-Body-Space Connection: How a Clutter-Free Home Can Shape Your Eating

False-Fill Up: What Over-Eating, Hoarding and Shopping Have in Common

14134949178wx9wIn a previous post I wrote about the benefits of gently detoxing our body each spring by eating nourishing foods that places less stress on our digestive system and that also supports detoxification. The increase in energy, stable mood, improved sleep and overall feeling of vitality are all indications that a cleanse is working.

Courage Continued – Braving Your Self

images454In my last post I talked about how courage is a vital ingredient in achieving sustainable weight-loss and restoring health. Rising above the health and weight challenges we face involve growing into ourselves--and that usually requires a moderate dose of courage.

Courage – The Way through Weight-Loss, Healing and Life

IMG_7567I have been working closely with both fear and courage in the past year. My outward intention for 2015 was to focus on how good my body feels when I exercise; my inward intention was to be true to myself. I was aware that I was taking on quite the task since at the heart of being true to yourself likes the paradox of courage: the terror and the liberation.

September Resolutions – 8 Ways to Feel Full while Eating Healthier this Fall

IMG_0939September is the new January. Now that the kids are back to school and summer is unofficially over, many of us find ourselves setting new goals for the fall as we settle back  into a routine. Regularly exercising and eating healthier is often at the top of our resolution list.

What’s Your Cooking Style? – Learn to Love Time in the Kitchen

I mentioned in my last post, that each of us has our own unique cooking style. Many of us find ourselves in the 'mood' to cook one day and other days we'd rather do anything but be in the kitchen. If we are unknowingly creating conditions that go against our cooking style, then we might … Continue reading What’s Your Cooking Style? – Learn to Love Time in the Kitchen

The Joy of Cooking … or An Acquired Taste

Confession time. I was doing a consult with a woman the other day, explaining that in my opinion one of the most imperative, and often over-looked, requirements to eating healthy is getting back in the kitchen.  To this she said, 'yes, but it's easy to eat healthy when you love cooking.' I looked behind me, … Continue reading The Joy of Cooking … or An Acquired Taste

The Canadian Food Guide – Fat Phobia and other Causes of Obesity

ee-canadafoodguide[1]With regards to protein, there is a small triumph with Canada's Food Guide which now advises Canadians to eat less red meat and to instead choose lean meats, such as fish and chicken. Unfortunately, fat phobia is still ever present. A mountain of research indicates that fat is not the enemy with both obesity and cardiovascular health, but rather sugar and excess consumption of grains are the real culprit.

Canada’s Food Guide and Bone Health – Busting the Dairy Myth

file0001467476286The Canadian Food Guide has come under much scrutiny in recent years for being too high in dairy, red meat and insensitive to cultural differences. Thankfully, the Food Guide has gone through many modifications in the last decade. Many of the Food Guide's limitations, both in the past and today, is largely due to pressure upon politicians by the Wheat, Dairy and Meat industries.

True to Yourself Eating- Learning to Eat Mindfully, Joyfully and Skillfully

I have written plenty in the past year on mindful eating and how one can learn about their relationship to food—why they are eating and how they use food other than for physical nourishment. As I have described in previous posts, determining why we are eating and checking in while eating to determine our level … Continue reading True to Yourself Eating- Learning to Eat Mindfully, Joyfully and Skillfully

Mental Health – Tools for the Emotional Body (continued)

In the first part of this article I talked about the importance that acknowledging our feelings, journalling, gratitude and socializing plays in our mental health. Below are some other tools and habits. Of course trying to incorporate them all at once would be contrary to mental health. Ask yourself which ones might create more meaning … Continue reading Mental Health – Tools for the Emotional Body (continued)

Why New Year’s Resolutions Fail – Ditch the Resolution, Set an Intention

file000475058724I have been excited to write this post for awhile. In the last few months several people have shared their New Year’s Resolutions. Most of the resolutions I have heard are centered around diet, weight-loss and fitness. Is it any surprise that the most common New Year’s resolution is to diet? Many of us hold in mind those inspiring people who were a weight loss success and hope for the same ourselves this year. 

Skillpower to Wrap Your Mind Around Holiday Eating

1) Ditch Poverty Mentality - In my last post, I talked about using skillpower instead of willpower to eat well. We may be tempted to want to eat a lot during the holiday season because we fear missing out on such great food that isn’t around every day of the week, but is that really … Continue reading Skillpower to Wrap Your Mind Around Holiday Eating

Eating Well During the Holidays – Skillpower Not Willpower

My last post, Eating Well During the Holidays - Getting to the Root of the Matter, described how to address the underlying triggers of overeating during the holidays. Now that you are aware of emotional and stress eating and their triggers, you no longer have to be hijacked by your emotions and cravings--you can choose. … Continue reading Eating Well During the Holidays – Skillpower Not Willpower

Eating Well During the Holidays – Getting to the Root of the Matter

Despite the positive associations that the media portrays about the holiday season, the holidays can be an incredibly stressful time. Between the shopping, spending and socializing with loved ones, as well with those who rub us the wrong way, the holidays can bring out our worst. While most of us manage not to ‘act out’, … Continue reading Eating Well During the Holidays – Getting to the Root of the Matter

Mental Health – Tools for the Emotional Body

As the research grows, researchers are finding that both mental and physical illnesses are a result of unaddressed emotional wounds or trauma. Several pain syndromes that lack medical explanation such as chronic back pain, fibromyalgia and IBS-- to name a few, are associated with chronic stress and emotional traumas.  Often it is not the situations … Continue reading Mental Health – Tools for the Emotional Body

An Anti-Anxiety Tool Kit – A Holistic Approach

It is important to know that while anxiety and depression are both undesirable states, anxiety is in fact considered the opposite of depression. Anxiety is a high energy, wired state while depression lacks all motivation and energy. Some individuals experience both, but many others are more prone to one or the other. According to mental … Continue reading An Anti-Anxiety Tool Kit – A Holistic Approach

Eat Your Anxiety, Starve Your Sadness

Managing anxiety and depression with diet is gaining increasing awareness as people are becoming more aware of the mind-body connection or what I like to refer to as 'yes your head is attached to the rest of your body'. You really can't fully understand how much your diet impacts you mentally until you try it … Continue reading Eat Your Anxiety, Starve Your Sadness

Managing Mental Health with Lifestyle

In my last two posts I talked about how underlying conditions such as glandular problems and gut imbalances in the body can greatly affect your mental health. While the previously discussed imbalances may be factors to be considered, mental health experts are finding that lifestyle is one of the most significant factors that affect our … Continue reading Managing Mental Health with Lifestyle

Your Gut, Your Second Brain – Mind Altering Bugs to Beat Anxiety and Depression

I was over the moon excited to write this post because the recent discoveries on how the gut affects our mental health is so incredibly hopeful and refreshing. Let's face it--for most people, mental health has been a revolving door and for many it has been that case for years, even decades. The idea that … Continue reading Your Gut, Your Second Brain – Mind Altering Bugs to Beat Anxiety and Depression

Mental Health – It’s Not All in Your Head

Deepak Chopra describes anxiety perfectly when he says, “The best use of imagination is creativity. The worst use of imagination is anxiety.” Nothing could be closer to the truth. When anxiety or depression creep in, there are no boundaries to where our minds will go. When I look back on past worries, I can now … Continue reading Mental Health – It’s Not All in Your Head

Clean Cupcakes

Serves 12 Cup Cakes: 1 cup canned pumpkin or pumpkin puree 1/2 cup coconut oil 6 eggs 1/2 cup coconut flour 2 tsp pure vanilla extract 3 tsp pumpkin pie spice 1/4 cup raw honey or maple syrup 1/4 cup chocolate nibs or carob chips 1/2 tsp aluminum free baking powder Icing: 1 package cream … Continue reading Clean Cupcakes

Coconut Blueberry Bark

This recipe was inspired by Sarah Wilson's Raspberry Ripple. It is great for satisfying a craving for dessert while giving you the good fats that are essential to hormone balance and mental health. Ingredients: 1/2 cup blueberries 1/2 cup shredded or flaked unsweetened coconut 1/2 cup coconut oil 5 tablespoons butter 2 tablespoons cacao or … Continue reading Coconut Blueberry Bark

Curbing Carb Cravings

1) Protein - Protein needs to be eaten at every meal in order to curb cravings. In fact, missing protein at even one meal is one the main contributors to carb binges in the evening. Protein creates a feeling of fullness that lasts much longer than carbohydrates. Protein helps to dull the insulin response and … Continue reading Curbing Carb Cravings

Mind-Body Eating – An Introduction to Developing a Mindful Eating Practice – Leave the Diets Behind

Mind-Body Eating – Dig Deep and Get to the Root Mind-Body eating seeks to re-establish the mind-body connection so that you can use your own inner-guidance system to listen to your body and direct your food choices. You are the author of your eating. I am not the guru or the expert–you are. In my … Continue reading Mind-Body Eating – An Introduction to Developing a Mindful Eating Practice – Leave the Diets Behind

Dad’s Steak Salad

In light of the upcoming Father's Day weekend, I thought I would share this hearty, mouth-watering salad that, I am willing to bet, even the 'meat-and-potato' dads will want to eat. Ingredients: 1 head of romaine lettuce 2 medium size, sirloin steaks 1 cup goat cheese, crumbled 2 red peppers 2 carrots, shredded 1 English … Continue reading Dad’s Steak Salad

Paleo Caramel Sauce

Ingredients: 1 can full-fat coconut milk ½ cup honey ½ tsp sea salt 1 tbsp ½ tbsp vanilla extract Instructions: Heat the coconut milk, honey/maple syrup and salt in a pot over medium-high heat. When mixture has boiled, lower the temperature and allow sauce to simmer. Simmer for 30-40 minutes, stir frequently and scraping the … Continue reading Paleo Caramel Sauce

Black Forest Paleo Cupcakes

                  I adapted this recipe from Danielle Walker's Against All Grain recipe book. It certainly passed the skeptic test. Even my dad loved it which is a testament in itself since he normally refuses anything remotely touted as heath food. Ingredients: 4 large eggs, room temperature 1/4 … Continue reading Black Forest Paleo Cupcakes

Pretty Pumpkin Muffins

Don't let that leftover pumpkin go to waste! Use leftover pumpkin or canned pumpkin to make some delicious grain-free muffins. Cup Cakes Ingredients: 1 cup canned pumpkin or pumpkin puree 1/2 cup coconut oil, melted 2 eggs (make sure eggs are room temperature so that they do not solidify the coconut oil) 4 flax-seed eggs … Continue reading Pretty Pumpkin Muffins

Coconut Energy Balls

These are great for curbing sugar and carb cravings since they are super filling. Often when we crave carbs we actually need protein. Ingredients: 1 cup dry oatmeal or substitute with added seeds and/or shredded coconut 2/3 cup unsweetened shredded coconut 1/2 ground flax seed 1/2 cup dried fruit, nuts, seeds, carob chips, chia seeds, … Continue reading Coconut Energy Balls

Plantain Pancakes

Plantain pancakes are a great substitute to traditional pancakes because they are packed with protein rich eggs, and don't cause blood sugar spikes because they are sugar-free. They still have a sweetness from the plantain, but only contain the slow release carbohydrates from the plantain and coconut flour. Additionally, they are a good source of … Continue reading Plantain Pancakes

Pumpkin-Blueberry Decadence

I adapted this recipe from a paleo pumpkin muffin recipe because the recipe called for 6 eggs which I found too 'eggy' tasting for a muffin. Instead of 6 eggs, I decided to try 4 flax-meal vegan eggs with only 2 organic free-range eggs. The muffins no longer had an egg flavour and they had … Continue reading Pumpkin-Blueberry Decadence

Slow Cooker Autumn Root Vegetable Stew

The crisp autumn evenings and shorter days call for hearty and grounding dinners. This root vegetable stew is perfectly warming as you begin to journey inward and settle down from the frantic energy of September. The added bonus is that both the vegetables and the broth in this stew is packed with the vitamins and … Continue reading Slow Cooker Autumn Root Vegetable Stew

Gluten-Free Back-to-School Breakfast Muffins

These breakfast muffins are great for those first, busy back-to-school mornings when you're trying to get back into the swing of packing lunches and getting everyone off to school on time. Make the muffins the day before and you have a healthy, gluten-free ready-to-go breakfast. Ingredients: 1 1/2 cups rolled oats 1/2 cup almond flour … Continue reading Gluten-Free Back-to-School Breakfast Muffins

Super Simple Coconut-Pineapple Pops

  In Eastern Ontario we have been blessed with a hot summer. It's almost September and we're still expecting to enjoy mid-summer heat for the next week. These three ingredient coconut-pineapple pops are a no-fuss way to enjoy a tasty and cold treat minus the dairy, refined sugar and additives. They also make a great … Continue reading Super Simple Coconut-Pineapple Pops

Coconut Milk Maple Ice Cream

  Ingredients: 2, 400 ml cans of full fat coconut milk 4 tablespoons coconut oil 1/4 cup cocoa or carob powder 2 egg yolks 1/2-2/3 of a cup pure maple syrup 1 tsp vanilla extract 1/4 cup cocoa nibs 1/2 cup walnuts Method: 1. Over medium heat in a saucepan warm maple syrup, coconut milk … Continue reading Coconut Milk Maple Ice Cream

Paleo Salmon Cakes

This recipe is from Diane Sanfilippo's book 'Practical Paleo'. They are make are a high protein meal and are low on the glycemic index. So delicious and super-satisfying! Ingredients: 2 six-ounce cans of wild salmon, drained 2 eggs, beaten 3 tablespoons minced shallots 1-2 cloves garlic, minced and grated 2 tablespoons green onions, minced 2 … Continue reading Paleo Salmon Cakes

Chicken Spaghetti Sauce and Squash

Ingredients: 3 medium onions, chopped 1 red pepper, chopped 1 16 oz can of mushrooms 2 chicken breasts, cooked and chopped 1 19 oz can of diced tomatoes 1 680 ml can of roasted onion and garlic organic spaghetti sauce (by Eden) 1 tablespoon Italian seasoning 2 tablespoons of real bacon bits 1/2 teaspoon paprika … Continue reading Chicken Spaghetti Sauce and Squash

Paleo Coconut Blackberry Muffins

This recipe is not only Paleo, but also GAPS and Candida Cleanse legal. Enjoy! Ingredients: 6 eggs 4 tbsp coconut oil 1/2 tsp sea salt Sweeten to desired sweetness with stevia (or leave it out entirely) 3/4 cup blackberries (chopped into smaller pieces) 3/4 cup coconut flour 1/2 tsp aluminum free baking powder 1/2 tsp … Continue reading Paleo Coconut Blackberry Muffins

Pumpkin Spice Smoothie

It's that time of the year to turn to hearty, comforting food like pumpkin, squash and baked apples. This smoothie is a tasty, sugar-free treat packed with all the vitamins and minerals you need to keep you energized and healthy this fall. Ingredients: 2 bananas 1 cup roasted or canned pumpkin 1/2 tsp vanilla 3/4 … Continue reading Pumpkin Spice Smoothie

Raw Avocado Cocoa Pudding

Ingredients: 2 large ripe avocados 1 ripe banana 1/2 cup cocoa powder 1 pinch cinnamon 2-4 tbsp honey or maple syrup 1 pinch of sea salt 1/2 tsp pure vanilla extract 1 tbsp cocoa nibs Mash avocado and banana in a small mixing bowl. Next combine all other ingredients and mix by hand or in … Continue reading Raw Avocado Cocoa Pudding

In-Season Vegetable Garden Bowl

One of my favorite things about summer is that I can steer away from rigid meal planning and play with what's in season in the garden. Below is the recipe for a last minute meal I put together the other day with the harvest from Hoople Creek's CSA basket. This lovely basket of organic, in-season … Continue reading In-Season Vegetable Garden Bowl

Easter Bunny Butter Cups

Like many parents, I am not a fan of Easter baskets filled with chocolate since all that sugar tends to make them hyper, irritable and sick. Yet, who wants to deprive their child of Easter goodies? I make these up when my daughter is in bed a couple nights before and package them up in … Continue reading Easter Bunny Butter Cups

Sunflower Butter Cocoa Cups

  This treat is packed with good fats, protein and natural sweetness. Ingredients: 1/2 cup sunflower butter 1/4 cup date paste (see below to make date paste) 1/4 raw cup honey or maple syrup (or to desired sweetness) 1/2 cup organic grass fed butter or ghee butter/clarified butter if you are allergic to casein 1/2 … Continue reading Sunflower Butter Cocoa Cups

Abundant Breakfast Bowl

It requires a minor shift in mindset to imagine eating squash for breakfast, but it is a standard breakfast at our house. I usually bake a squash on Sundays so that it is ready to be re-heated for a quick and easy breakfast during the week. Sweet and grain-based breakfasts became popular in the 1930's … Continue reading Abundant Breakfast Bowl