Broccoli Avocado Detox Soup

Broccoli is one vegetable that I don’t enjoy eating. It’s true. 

Serve it in a soup however, and I’ll eat it. 

With all the fiber and incredible health benefits, like supporting the liver and detoxing excess estrogen out of your system, how could you not want to eat it! This veggie is truly beneficial for health. So if your not a broccoli lover like me, please find a way to enjoy it. Maybe this soup will be the trick?

You can whip this soup up in 15 minutes. It really is a fuss-free soup to make. Its loaded with hormone balancing fats, immune supportive vitamin C, plus iron, magnesium, calcium and fiber. 

Avocado lends the perfect creaminess to this soup without having to add any cream. So for all the lactose intolerant and non-dairy drinkers out there, you can enjoy a creamy broccoli soup minus the dairy! 

So eat up and stay warm. It’s chilly out there 😉

  • Broccoli Avocado Detox Soup
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    Prep Time
    5 min
    Cook Time
    10 min
    Total Time
    15 min
    Prep Time
    5 min
    Cook Time
    10 min
    Total Time
    15 min
    1. 1 Tbsp coconut oil or grass-fed butter
    2. 1 medium yellow onion, diced
    3. 3 cloves garlic, minced
    4. 1/4 tsp red pepper flakes
    5. 4-6 cups chicken or vegetable broth (enough to cover the broccoli)
    6. 1 head broccoli, trimmed and chopped (about 6 cups)
    7. 2 cups baby spinach
    8. 1 avocado, chopped
    9. Sea salt and freshly ground black pepper
    1. Heat oil in a medium pot over medium heat. Add onion, garlic, and pepper flakes and cook, stirring, until tender, 6 to 8 minutes. Add broth and bring to a boil. Add broccoli and cook, covered, until bright green and tender, about 3-5 minutes.
    2. Season with salt and pepper.
    3. Remove from heat, and stir in spinach.
    4. Transfer soup to a blender and puree with avocado.
    5. Adjust seasonings and garnish with fresh pepper.
    Holistic Wellness https://holisticwellness.ca/
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5 Reasons to Drink Beet Root Juice..like the Aussies!

I was first introduced to the incredible health benefits of beets while living in Australia. They enjoy putting beets on everything! It is a common food that is added to so many of their dishes! Over here in North America we don’t tend to explore with beets as much as the aussies! The Australians know what’s up when it comes to beets, so here it goes… 5 reasons to drink beet root juice like the aussies!

[Photo Credit: Anna Verdina]

  1. Antioxidant Protection – Many foods contain antioxidant protection. However, what is unique about beets is the unusual type of antioxidants it contains! The colour of beets comes from the antioxidant called betalain, an antioxidant not commonly heard of. It also contains other antioxidants such as manganese and vitamin C. Research is only in the beginning stages to determine the effects of these antioxidants on eye health and nerve tissue health. 
  1. Detoxification – This same unique antioxidant called betalain supports the body in its Phase 2 detoxification process. What does that mean? Well, this is the step that our cells use to attach unwanted toxins to small nutrient groups. This link is critical as it neutralizes the toxins and allows them to pass through our urine, being excreted from the body safely instead of remaining in the body. An important link in Phase 2 is the role of glutathione (another super antioxidant). Beets trigger production of  glutathione-S-transferase, an enzyme  which hooks toxins in the body to glutathione for removal from the body. As you can see, Beets lovingly help support the bodies natural detox process!
  1. Anti-inflammatory – Betalains, along with other phytonutrients in beets such as isobetanin and vulgaxanthin (yes, those are a mouthful!) contain many amazing anti-inflammatory properties. These anti-inflammatory benefits aid in the prevention of conditions that are associated with chronic inflammation, such as eczema, diabetes, heart disease, irritable bowel disease and anything ending in “itis,” (ie. Colitis, arthritis, etc). 
  1. Anti-cancer – The combination of antioxidant and anti-inflammatory effects in beets makes this food a probable option for decreasing the risk of several forms of cancer. Lab studies have even proved this on human tumor cells for colon, stomach, nerve, lung, breast, prostate and testicular cancers!
  1. Fiber – Beet fiber and carrot fiber are two food types of fiber that provide unique health benefits that contributes to the health of our digestive tract, colon health and cardiovascular system. 

 Those are merely some of the top health benefits of beets. Beets are a true nutritional powerhouse and definitely worth adding to your diet!

Try our Sweet Beets & Greens Recipe or our Morning Zinger Fresh Beet & Veggie Juice! 

Stephanie xo


Source: www.worldshealthiestfoods.com, The World’s Healthiest Foods



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9 Reasons Why You Need Spirulina In Your Life!

Spirulina is a blue-green algae and is in fact probably the most well known of the blue-green algae family. There are about 1,800 species of blue-green algae, but spirulina is by far the best selling and the best known!

This powerful superfood has a pretty crazy amount of health benefits and it is indeed a TRUE superfood! This is why I believe sea vegetables and algae’s should definitely be apart of people’s diets.


Here are my top reasons why you can’t live without a little spirulina in your life….

  1. Immune Booster – Spirulina contains chlorophyll, which is a natural energy and immune booster. It helps remove toxins from the blood and has the ability to bind to heavy metals and remove them from the body. Many people report feeling more energized once they begin introducing spirulina into their diet.
  1. High in Iron – Spirulina contains subsequent amounts of bio available iron. This is a fantastic and simple way to increase your daily iron consumption.
  1. Amino Acids – It contains all 22 amino acids, which means it is a complete protein product. Ideal for all those vegetarians and vegans out there!
  1. Other Nutrients – Some of the other nutrients present in spirulina include, high levels of calcium (26 times more than what is found in milk!), vitamins A, C, E, D, B vitamins, zinc, potassium, chromium, copper, manganese, phosphorus, selenium, magnesium and sodium.
  1. Enzymes – Spirulina has naturally occurring enzymes that are necessary for healthy digestive metabolism.
  1. EFA’s – It is high in essential fatty acids, containing both omega-3 and omega-6.
  1. Alkalinizing Effect – Every food affects the pH levels in the body. As majority of people eat a highly acidic diet (processed foods, poor quality meat and dairy), it’s important to try and consume less acidifying foods. There are many studies that explain disease can only grow in an acidic environment and the more acidic the body the greater the chance of disease. This goes to show that eating alkalinizing foods more often such as spirulina is important for our longevity and overall health.
  1. Anti-inflammatory – Some studies show the positive effects of spirulina on arthritis because of the anti-inflammatory effect. It is used in many treatments for arthritis to support cartilage production and its ability to reduce swelling.

     9.   Decreased Hunger – When you begin adding spirulina regularly into your diet, you will most likely find your hunger becoming suppressed. This is
            because of the high amount of nutrients found in the algae. These nutrients meet the nutritional and biochemical needs of the body. You are feeding
            your body what it needs which equals the feeling of satiation! How cool is that?  

How to Enjoy Spirulina?

An easy way to enjoy this nutrient dense food is to toss it in your smoothies or juices! Start with 1 teaspoon and work your way up to 1 tablespoon or more, if well tolerated. If you don’t have time to throw it into a smoothie you can simply put a tablespoon in a nice tall glass of water, mix it up and drink it (I actually enjoy the taste, but you may have to work your taste buds up to it!). You can even try putting it in your salad dressings. Alternatively, if you don’t like the powder form, you can buy spirulina in tablets.


There are high levels of vitamin K present in spirulina, therefore is not suited for individuals on anticoagulant medications or treatments. Spirulina does contain trace amounts of vitamin B12, however not suitable as a single only source for individuals with B12 deficiency.

How do you enjoy your spirulina? What does this superfood do for you? We’d love to hear from you. Share with us below!

Health, Happiness and Spirulina!

Stephanie xo


Staying Healthy with Nutrition, Elson M.Haas, MD
The World’s Healthiest Foods, George Mateljan 
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From Boobs to Pubes: The Many Uses of Castor Oil

There’s a good chance you’ll never forget that saying: “from boobs to pubes!” Good! Because I want it ingrained in your brain 🙂 

What I’m referring to is where on your body you should be applying this magical and healing oil known as Castor Oil.

Now I’m not referring to the oil you use for your car, I’m referring to a plant oil that has miraculous healing properties and is a beautiful oil to use on your skin.

Years ago, you may have heard how women would drink castor oil to help induce labor. It’s true, castor oil can ‘get things moving’ in your system, and fast! I remember a client of mine back in the day decided to drink the oil and within 15 minutes, she went into labor! I would definitely caution against this! 

When I was studying women’s health and endocrine disorders in school quite a few years ago, I learned how Castor oil can be used to help shrink cysts and fibroids. I also learned how great it is to use over the liver for cleansing properties. In fact, its even great for inflammation and pain. Castor oil can help to dissolve scar tissue making it a great oil to keep on hand if you are an athlete or recovering from a surgery. 

Ever heard of a Castor oil pack? It’s traditionally used to help detox the liver. I used to do this regularly before bed and before I knew it I was sound asleep. Not only does the oil have an amazing affinity to help cleanse and ‘move’ toxins out through your system, but it’s also very calming. 

I want to share with you a few ways you can use this amazing oil for shrinking cysts, detoxing the liver and even for skin health (yes, that means gorgeous glowing skin!).


First up…

The Castor Oil Pack:

How-to: Take a piece of flannel, approximately the size of your hand and saturate it with a high quality cold pressed castor oil. Lay the flannel on top of your liver (located on the right side, just under your ribs) and place a hot water bottle on top. Lay down, close your eyes and breathe deeply.

Benefits: The oil actually penetrates deep through the layers of your skin to help cleanse and remove toxins from your liver. The healing components of the oil, known as ricinoleic acid, penetrate directly into your tissues. 

Add-ins: You can infuse your castor oil with dried lavender or add a few drops of lavender essential oil for an extra calming effect. 

Notes: You can use warm water and soap to wash the oil off, or if you aren’t bothered by the oil, you can leave it on your skin all night and go to bed. It can sometimes stain your clothes and/or sheets. I haven’t had a problem with this myself and just prefer to leave the oil on.  You can reuse your piece of flannel over and over and over. Store in a zip lock bag or container and add a few extra drops of oil each time you reuse it. Replace the flannel once it starts to change colour. 

From Boobs to Pubes: Cysts and Fibroids

How-to: This is my favourite way to use castor oil! With this method, I would advise that you mix castor oil with another lighter oil, such as olive oil. A mixture of 20-30% castor oil with 70-80% olive is good blend. A little bit of castor oil goes a long way. Once you’ve blended your oils together apply oil “from boobs to pubes.” Massage all over your breasts, stomach, liver and all the way down to your pubic bone and over ovaries.

Benefits: Because castor oil encourages lymphatic drainage, it can help to shrink cysts and fibroids. Application increases the efficiency of circulation to your pelvis. Good circulation is required for supportive nutrients to be delivered to the cells, and for waste products and inflammatory factors to be removed. Your liver is responsible for the metabolism of hormones, which is why it’s important to apply the oil over your liver. 

Add-ins: Just as above, you can also use dried lavender or lavender essential oil. Lavender seems to be the most popular and best choice for blending. 

Notes: Due to the oil increasing circulation, you may want to avoid using the oil during your period if you tend to have a heavier flow. Typically, the oil can help to decrease menstrual cramping and breast tenderness, so apply onto body the week prior to your period. Otherwise, be sure to monitor your flow if you do decide to use throughout your period. As noted above, I like to leave the oil on all night and go to bed. I find I sleep more soundly and it helps to relax me. However, you can leave it on your skin for at least 30 minutes, then wash off. 

Glowing Skin Oil:

How-to: When applying castor oil to your face, it would be best to mix with another lighter oil, as noted above. Olive oil, coconut or  sweet almond oil would work well in this case. A mixture of 25% castor oil and 75% olive, coconut or sweet almond will do the trick. Apply a small amount of oil to your skin and massage gently for several minutes. Soak a wash cloth in warm water, and with circular motions, gently massage your skin, working to remove the oil. Not all oil will be removed completely, however,  it will absorb into skin.

Benefits: This is a ‘gypsy’ method of cleansing the skin. Most people will tend to avoid using oils to cleanse the skin. Using pure plant oils is the most nutritive and beneficial way to clean the skin and restore radiance. Plus, using plant oils means using less ingredients, no chemical agents or toxins. Plant oils are amazing for dry, oily or balanced skin. This blend is also great for removing eye makeup. 

Add-ins: You can get creative with your blend and add in a few drops of Seabuckthorn or Rose Hip to add antioxidants and help with healing and scarring. 

Notes: For very dry skin, use less castor oil, approximately 10% of mixture.

So there you have it! The many uses of castor oil. Remember to purchase high quality oils and to also infuse your oils with organic essential oils as well. Being that the oils penetrate deep into our tissues, we want to be sure we are using organic and high quality all the time. 

I would love to hear form you and your experiences using castor oil or what blends you come up with! Share with us!

And if you haven’t yet grab my High Protein Snack Guide, click the image below and get started today!



To Your Health & Abundance,
Samantha xoxo




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Summer Strawberry Salad

I’m sure I’m not the only one enjoying sweet summer strawberries. I love this time of year because there is just much fresh produce to enjoy. And so much of it is local too!

I can’t resist adding berries to my salads this time of year. It adds a delicious sweet flavour, plus it takes the nutrient content to a whole other level!

Strawberries are loaded with vitamin C, potassium, magnesium and vitamin K, all of which help to strengthen your bones. Plus, strawberries help to keep your hair and nails strong due to being rich in biotin. 

One of my favourites ways to enjoy strawberries, aside from eating them, is to use them as a face scrub! Yep! That’s right, a nutrient rich face scrub. Before you go ahead and throw out your super mushy strawberries, mash them up instead and use them as a scrub. The tiny seeds are powerful little scrubbers that help to rid the skin of impurities, and the deep red colour will actually give your skin a gorgeous youthful glow! Oh… and your skin will smell delightful!

So get scrubbing, and while your at it, make this amazing nutrient rich salad to serve for dinner tonight!

Summer Strawberry Salad
Serves 2
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Prep Time
5 min
Prep Time
5 min
  1. 1 1/2 cups sliced strawberries
  2. 2 large handfuls of your favourite mixed organic greens
  3. 2 cups cucumbers, chopped
  4. 2 tbsp red onion, finely chopped
  5. 1/4 cup walnuts, roughly chopped
  6. 2 tbsp pumpkin seeds
  7. 1 tbsp hemp seeds
  8. Crumbled goats cheese, optional
  1. 2-3 tbsp olive oil
  2. 1-2 tbsp balsamic vinegar
  3. Juice of 1 lemon
  4. 1 tsp dried oregano
  1. Place all salad ingredients into a large bowl. In a small bowl, whisk together dressing ingredients.
  2. Drizzle dressing onto salad and toss well to combine.
Holistic Wellness https://holisticwellness.ca/
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The Best Kale Salad You’ll Ever Have!

I love Kale!

But…not all of my clients get as exited about kale as I do, mainly because they are unsure how to prepare it and use it in recipes.

A lot of people can get turned off by the bitterness of kale. And yes…kale is definitely a bitter leafy green. But the bitterness actually helps to cleanse the liver! How great is that?

Kale is loaded with a ton of essential minerals, vitamins and antioxidants. Plus, it contains vitamin K. A vitamin essential for building your bones and keeping them strong!

In this recipe, I created a deliciously sweet dressing using raw honey. The honey helps to balance out the bitterness. Organic raisins are added for some extra sweetness and texture and heart healthy creamy pine nuts add delicious flavour and balance.

This recipe is SO easy to prepare and requires minimal ingredients. Its become a weekly staple in my house. In fact, I crave this salad frequently.

Hope you enjoy it as much as I do!

Watch my quick video as I show you how to prepare it.

1 large bunch black kale, washed and de-stemmed and broken up into pieces
1/4 cup pine nuts
1/3 cup thompson raisins
1/4 cup grated parmesan cheese

3-4 tbsp olive oil
1 tbsp raw honey
Juice of 1 lemon

Mix dressing ingredients in a bowl using a whisk. The honey is quite sticky, so it may require a few minutes of stirring and whisking.
Add all salad ingredients to a large bowl and add in dressing. Allow salad to sit for 5-10 minutes to allow the kale to slightly wilt and absorb the dressing.


Hail to the Kale 🙂


Samantha xoxo

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Perfectly Pear Smoothie

I’ll be the first to admit it….

When it’s this cold outside (-10!), it’s difficult for me to reach into the fridge and grab some greens!

I do it anyways…as eating my greens is super important for feeling incredibly vibrant, but I definitely need to talk myself into whipping up a large salad, or a cold smoothie.

Smoothies and salads are great during the summer months to keep us cool and fuelled!

During the winter, you just need to get a little creative with your greens.

As you know, I’m an avid smoothie drinker and like to think of myself as the Queen of smoothies.

So here’s a simple smoothie recipe that is perfect for the cold winter months.

It contains a mix of ‘warming’ spices that help to heat your internal body temperature while still offering you a whopping dose of minerals and antioxidants from ‘cold’ greens!

Ginger and cinnamon are amazing spices to add to your smoothies as they help to fire up your digestive juices, plus they offer a ton of antioxidants and help to support the health of your liver!

Here’s the recipe…


2 cups spring water 
1 cup coconut water
half a pear
half a banana
half a kiwi
juice of half a lemon

large handful of spinach
2 tsp spirulina (Giddy Yoyo makes a great one!)
1 tsp ground or fresh ginger
1 tsp ground cinnamon
1 tsp chia seeds
2 tbsp hemp seeds
1 scoop vanilla protein powder (optional, but great to add if this is for breakfast to help keep you full)

Blend all ingredients together in a high speed blender. 

Drink  & Enjoy!

To Your Health & Abundance,
Samantha 🙂

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Foods to Eat to Lose Weight!

Dieting does not need to be difficult!

We do a very good job of complicating weight loss and diet regimes.

I think it’s safe to say that we ALL KNOW how important it is to eat fresh, whole foods such as fruits, vegetables, good quality meats and heart healthy fats.

Following this type of diet is a whole other story 🙂

In my quick video below, I share tips to starting a diet protocol and offer up my approach to weight loss.

If you’re struggling to eat right and lose weight and would like to re-vamp your diet and get SEXY, STRONG and HEALTHY, let’s work together! I can help to give you the right tools and strategic plan specific for your goals and body type.

Click HERE to choose the BEST program that works for you!

In the meantime, enjoy the video below! 🙂



Health & Abundance,
Samantha 🙂



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Benefits of Dry Skin Brushing

September long weekend…..no sun, rain, and 3 days of sweaters! My tan is fading fast! As we head into the cooler months and cover up with over sized sweaters, our sunny summer glow slowly starts to fade away.

So how can we keep our skin looking flawless and keep our glow all winter long?? We need to dry skin brush!! So….what do you need you ask??

First, a brush made with naturals bristles (preferable) not synthetic so it won’t scratch the surface of your skin. A long handle would be great as well to reach inaccessible areas of your back. A loofah may also be used, as long as it’s not wet, but you definitely get more benefits from a dry brush.

Our skin is our largest organ and responsible for 1/4 of your body’s daily detoxification! That’s huge! Dry skin brushing can help assist your body with proper toxin elimination. It assists with detoxification by helping to cleanse your lymphatic system of toxins that accumulate in your lymph glands, it aids in increasing circulation, opens pores and truly invigorates your skin.

Everyday we are exposed to toxins, whether is be from food and/or the environment. If we cannot properly eliminate these toxins, our skin will be ONE of the many organs that suffer. Cell renewal will take longer, wrinkles become more apparent, acne, eczema or psoriasis can worsen, and our everyday glow will start to fade.

Dry skin brushing will help to:
– rid your body of metabolic wastes
– encourage cell regeneration
– increase blood flow
– lessen the appearance of cellulite
– improve muscle tone
– eliminate dead skin cells
– improve lymphatic congestion (which in turn will support estrogen dominance and symptoms such as swollen breasts and breast tenderness around your cycle)

How to Dry Brush:

Always dry brush before getting into the shower…hence the word DRY! Brushing on wet skin will not have the same effects on cell regeneration.

1. Begin with long sweeping strokes, starting from the soles of your feet. Work upwards towards your legs and thighs.
2. From your hands, work up towards your elbows and towards your shoulders. Brush across your stomach and buttocks.
3. Try to brush upwards from your lower back to your neck
4. Strokes should always be towards the heart
5. Brush several times in each area

Extra Tips:

Try to dry brush first thing in the morning. Afterwords, try alternating between hot and cold water in the shower to further stimulate circulation and bring blood to the surface of your skin. Always begin with hot and end with cold. Hot and cold showers is just another therapeutic way to invigorate your skin, ease muscles soreness and enhance overall health!

Happy Brushing!

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