Ready Set…Meals Are Prepped! Our exclusive ONLINE program is here!

This summer I’ve teamed up with one of the best holistic nutritionists I know, Sonia Turingia from Kick Ass Nutrition to bring you an exclusive ONLINE program called Ready Set…Meals Are Prepped!

This 2 week program is only $19.99 if you sign-up by September 7th, 2015.

What you’ll get from our Ready, Set Program 

8 Elements to Soulful Meals 

2 action packed podcasts giving you 8 essential elements to kitchen hack your way to healthy, soulful meals.

Discover your Inner Chef

Learn how healthy meals can be prepared in 20-30 mins – allowing you to find your Inner Chef every day of the week.


Get our Super Shopper Secrets – get in and out of the grocery store in under 30 mins with everything you need. PLUS… receive 10 healthy recipes that can be prepared in 20 mins.

Our special bonus gifts to you!

Please share with your friends and sign-up today!

10 tips for gluten free eating

As a naturopath, I’ve personally seen the benefits of going gluten free and have guided many patients to do the same.  I’d like to share with you 10 tips for gluten free eating which I’ve found helpful and make the transition to a gluten free diet more manageable.  If you have any more suggestions feel free to add them in the comments section.

What is gluten?

Gluten is a protein commonly found in grains such as wheat, barley, rye, spelt and oats.  Depending on the severity of your gluten sensitivity, you can include rye, spelt and oats on a rotational basis (once every 4-5 days) because they contain lesser amounts of gluten.

Symptoms of gluten sensitivity include but are not limited to:

  • Arthritis
  • Bloated stomach
  • Chest pains
  • Depression or mood swings
  • Diarrhea
  • Eczema
  • Feeling dizzy or faint
  • Joint and muscle aches and pains
  • Nausea or vomiting
  • Palpitations
  • Psoriasis
  • Skin rashes
  • Sneezing
  • Suspected irritable bowel syndrome (IBS)/similar effects
  • Swollen throat or tongue
  • Tiredness and lethargy
  • Unexplained cough
  • Unexplained runny nose
  • Watery or itchy eyes

*These symptoms can indicate health conditions other than gluten sensitivity therefore it is highly advised that you see a healthcare practitioner to rule out serious causes of disease before assuming you have a gluten sensitivity.  After serious causes of disease are ruled out, gluten sensitivity can be ruled in as a cause of your symptoms from an IGG food sensitivity test or based on your symptom picture. Symptom list taken from: 

Avoiding gluten in your diet can be challenging but if you accomplish it and experience improvements in your health it is well worth it!

Here are 10 tips to make the process easier:

  1. Replace cereal with oatmeal or quinoa porridge.
  2. Replace wheat pasta with rice pasta.
  3. Replace other wheat noodles with Asian rice noodles.
  4. Purchase gluten-free bread or rice bread.  Rye and spelt bread are alternative options that contain less gluten than whole wheat.  These breads can be rotated into your diet every 4-5 days.
  5. Bake with rice flour instead of wheat flour.
  6. Check the freezer section for gluten-free waffles, pizza crusts and tortilla wraps.
  7. Use alternative grains such as brown rice, quinoa, millet, buckwheat, tapioca, amaranth and teff. Cereals and pastas made from these grains are acceptable.
  8. Avoid packaged and processed foods containing ingredients like flour, starch, malt, and gluten containing grains.
  9. Many supermarkets now have a `health food` section where you can find gluten-free products. Or you can shop at a health food store like the Natural Food Pantry ( or Kardish Bulk Food and Nutrition Centre (
  10. Planning your meals for the week can also help make shopping and cooking easier.

Wheat Free Recipes

Feel free to share your tips and gluten free recipes and resources in the comments section below!

Prevent cold and flu with these 3 supervitamins

It’s that time of year when the days get shorter and the temperature goes down signalling the beginning of that dreaded cold and flu season.

Whether you are a professional who wants to avoid missing a crucial work day, a parent who wants to keep their child healthy and in school, or an athlete who can’t miss a day of your strict training schedule, these 3 supervitamins can help boost your immune system to prevent the cold and flu this winter.

These 3 supervitamins are crucial to supporting a healthy immune system.  You can easily maintain their levels through changing your diet to incorporate foods containing high amounts of these vitamins.

*If considering taking these vitamins in supplement form, it is best to speak to your health care provider first because these vitamins in high doses can cause adverse effects and interfere with certain medications and medical conditions.

1. Vitamin A/beta-carotene: You can find vitamin A in foods as well as beta-carotene which your body turns into vitamin A.  Anything orange and yellow coloured contains vitamin A. Try adding some warm autumn foods like squash, sweet potato and carrots to your diet.  Red peppers, green kale and spinach contain high amounts of vitamin A.  Eggs are also high in vitamin A and are a source of complete protein.

Check out this Sweet Potato Salad recipe! It includes red peppers, and you can easily add some spinach and a boiled egg to increase the vitamin A content.

2. Vitamin C: This supernutrient is well-known for boosting the immune system.  Vitamin C is easily found in foods such as berries, oranges, grapefruit, apples, kiwis and green leafy vegetables, broccoli, cauliflower, peppers, herbs and spices.

Check out my quick and easy Blueberry Smoothie recipe. It is high in vitamin C and you can add in some orange juice or apple sauce to increase the vitamin C content.

3. Vitamin E: Not only is vitamin E good for your skin, it also supports a healthy immune system! You can find vitamin E in avocado, nuts (almonds, peanuts), sunflower seeds, dried apricots, paprika, basil and oregano.

Check out this delicious Ultimate Guacamole recipe! Guacamole makes a great dip or spread and you can sprinkle your nuts and seeds on top or tweak the taste by adding paprika, basil and oregano.

A home-made trail mix of raw almonds, peanuts, sunflower seeds and dried apricots also make a healthy vitamin E packed snack for those of you on the go.

Feel free to share other recipes containing these 3 immune boosting supervitamins!