Foodie Fridays – Raw Lemon Cheesecake

I made this cheesecake for Easter weekend a few weeks ago and it was a serious hit!

I’m sometimes skeptical sharing a raw dessert with my family because well… they don’t normally eat raw cheesecake!

My family is used to “baked” desserts and still doesn’t really get the idea of raw or that a cake can be made from nuts and seeds and still be creamy and delicious. 

Well, I think this dessert convinced them! It was honestly so refreshing and is the perfect dessert to enjoy during the sunnier, warmer months. Ok… I think I’m holding back a little. Honestly, this cake is insanely good and I probably could’ve eaten the whole thing! We all went back for seconds and if you like lemon and coconut, well then you are going to looove this cake!

Last summer I whipped up a raw pecan pie and my family quite enjoyed that one too! You can get that recipe by clicking here. Seems like I’m winning them over one raw pie at a time!

Unlike most raw desserts, which tend to take a lot of time, this one was pretty easy. Aside from having to soak your nuts to help with the digestibility and let it sit in the freezer to set, actual prep time didn’t take long at all. 


Raw Lemon Cheesecake
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  1. 2 cups almonds, soaked for 4-8 hours
  2. 10 medjool dates, soaked in warm water for 2 minutes
  3. 1/2 tsp vanilla powder
  4. 1 tsp cinnamon
  5. 1/8 tsp sea salt
  1. 2 1/2 cups cashews, soaked for 4-8 hours
  2. 1 1/2 cup almond or coconut milk
  3. 1 1/4 cups fresh lemon juice
  4. 3/4 cup maple syrup
  5. 2 Tbsp lemon zest
  6. 1/8 tsp sea salt
  7. 3/4 cup coconut butter
  8. 3 Tbsp arrowroot starch
Strawberry Maple Fruit Sauce (optional)
  1. 3/4 cup fresh strawberries
  2. 2 Tbsp maple syrup
  3. 2 Tbsp fresh lemon juice
  4. Pinch of sea salt
  1. For the crust - place almonds in the food processor and process until finely ground, like crumbs. Add the dates, vanilla, cinnamon and sea salt and combine.
  2. Press down into the bottom of a 10-inch spring form pan.
  3. For the filling - place all of the ingredients, except the coconut butter and arrowroot starch, into a food processor and process until mixture is smooth. Add coconut butter and arrowroot and blend again for 1 minute, until everything is combined. The final mixture should be smooth and creamy.
  4. Pour the filling onto the crust and spread out evenly with a spatula. Cover the cake and freeze it for about 4-6 hours, or overnight.
  5. For the strawberry sauce - add all ingredients into a blender and blend until smooth. Store in a mason jar in the fridge until cheesecake is ready to serve and pour over each slice.
  1. *The strawberry sauce is optional but makes a delicious and refreshing addition to the cake. Plus it looks pretty poured over top. Alternatively, you can garnish your cake with lemon slices and a sprinkling of shredded coconut.
Adapted from Rawlicious
Adapted from Rawlicious
Holistic Wellness https://holisticwellness.ca/
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I mustache you a question… let’s talk prostate prevention!

movember[Photo Credit: AussieGall]

The famous Movember movement is upon us and I really do love how much awareness this has created for men’s health over the last several years. Based on a little research I did from the Movember official website, they state that prostate cancer is the third leading cause of death in men in Canada, and 1 in 8 men will be diagnosed with prostate cancer in their lifetime. That is a pretty high statistic if you ask me! Too high of a number for us to not do anything about it.

Since it’s prostate cancer awareness month, let’s really dig into prevention. That’s what we aim for right? Disease and illness is not something we need to be faced with, so creating awareness and living as healthy as possible is vital for overall health. I absolutely love and am passionate about holistic medicine because it’s practices are rooted in prevention! How empowering is that? To know you have the power to prevent a potential illness based on your decisions today. I know that is a scary concept for some, but that’s really what holistic nutrition is all about!

So, let’s talk prostate cancer prevention…

There is so much convincing evidence on the role of diet in prostate cancer that Dr. William Fair and colleague from Memorial Sloan-Kettering Cancer Centre went so far to suggest that prostate cancer may be a nutritional disease. Wow! A nutritional disease that can be prevented if we put a bit of effort into what we choose to consume most of the time. Remember, it’s what we do most of the time, not ALL of the time. I too have my days, but it’s important to not beat yourself up over it and simply commit to choosing the healthiest options MOST of the time.

So gentlemen (and loving wives, girlfriends, partners and daughters), here are 8 tips to live a healthy lifestyle and reduce your risk of prostate cancer:

  1. Increase intake of omega-3 fatty acids- wild caught fish, hemp seeds, chia, quality fish oil supplement
  2. Increase intake of isothiocyanates from vegetables in the brassica family – such as broccoli, cauliflower, brussel sprouts, chard
  3. Increase intake of grape seed extract or other sources of proanthocyanidins – grape see extract is a great anti bacterial and strengthens immunity
  4. Increase intake of green tea polyphenols – simple, just drink some green tea!
  5. Introduce more Mediterranean-style foods – such as wild caught fish, fresh fruits and vegetables, quality olive oil, lots of herbs and spices
  6. Increase intake of lycopene rich foods – easy! Enjoy some delicious tomatoes
  7. Eliminate or reduce intake of processed, grilled or broiled meats – unfortunately charred meats can increase cancer risk
  8. Eliminate or reduce intake of dairy products – unless you can get your hands on organic raw sources, go for it. Otherwise, most dairy today is loaded with antibiotics and hormones, so it’s best we avoid it. 

 If you have an important male in your life, share this short blog with them and maybe it will inspire them to practice prevention instead of reaction. I truly believe if we put as much effort, time and resources into prevention as we do with finding a cure, those statistics mentioned earlier would be a heck of a lot lower!

Check out our delicious Prostate Cancer Prevention Tomato Sauce recipe with mushrooms and swiss chard! It’s easy to make and loaded with cancer protective nutrients. 

If you would like more detailed information on prostate cancer and further tips for cancer prevention, check out The Encyclopedia of Natural Medicine by Michael T. Murray N.D and Joseph Pizzorio N.D.


Happy Movember! 

Stephanie xo

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Pink M&M’s, Football & Estee Lauder – Are They Really Preventing Breast Cancer?

Pink is everywhere this month. 

From toxic pink coloured M&M’s, to football jerseys, and carcinogenic Estee Lauder make up, Breast Cancer Awareness Month is really giving the push to buy more products. 

But what do these products (with their toxins and all) really have to do with preventing Breast Cancer? 

More importantly, with more than $200 million dollars raised in 2013 for Breast Cancer Awareness, where is all the new research, progress and breakthroughs?

I have a lot of mixed feelings when it comes to different cancer organizations, as I find that at the root of it all, big pharma and marketing companies are really the ones cashing in. Not to mention, not-for-profit CEO’s that have overflowing pockets and salaries in the $600,000 mark! 

Awareness is vital! But more importantly, prevention is where our dollar needs to go. I don’t need to chew on M&M’s, watch a football game and smear on blush to show my support for Breast Cancer Survivors and women currently undergoing treatment. 

Collectively we need to come together, and as individuals, we need to empower ourselves with the right information, ask the right questions and seek out alternatives if we want to find effective solutions for preventing, treating and supporting breast cancer and any other disease for that matter. 

In the past 40 years, and with billions of dollars in funding annually, treatments have barely improved and survival rates are no better. Thirty years ago the World Health Organization declared that up to 90% of all cancers are caused by pesticides, radiation, and other toxic chemicals in our environment. 

Hold on. Let me repeat that…

Thirty years ago the World Health Organization declared that up to 90% of all cancers are caused by pesticides, radiation, and other toxic chemicals in our environment. 

Global production of man-made chemicals increased from 1 million to 400 million tonnes between 1930 and 2000, each year! And these chemicals are deemed as posing no “unreasonable” risk of harm?

If we want to talk about addressing a “cure,” then let’s address the known carcinogenic (cancer causing) chemicals that are lurking in our environment. 

Let’s ask our government to take action against the pesticides, herbicides, and chemicals sprayed on our food.

To ban the sulfates, parabens, sodium benzoate, PEG, FD&C colors and pigments, alcohols, urea and fragrances in our personal care products..

To request that all patients, suffering with cancer or any disease, work in conjunction with allopathic and naturopathic medicine, so that an all encompassing protocol and treatment can be designed to truly heal and support people. 

Let’s reduce our exposure to BPA plastics and water bottles that are disrupting our endocrine (hormone) system which can increase our risks for hormone dependant cancers such as breast, prostate and testicular cancer. 

Let’s demand that organic food be accessible to everyone and cost effective.

Let’s demand for more time off work to enjoy with our families and do the things that bring us joy. 

Let’s become more proactive and make our health a priority today!

As a woman, a friend, a sister, a daughter, I have been deeply affected by the loss of friends and family to cancer. It is painful, it is heartbreaking, and it is all encompassing. 

I am not writing to offend anyone that partakes and donates to the breast cancer foundation. I am simply saying that we can all do better. 

“We are living in a collective society where everything you do affects me and everything I do affects you. We are all responsible, all culpable. The same can be said about the cancer dilemma. We are the cause of the present state of affairs, but we are also the cure.” – author unknown

With love, with compassion and truthfully, anger at political and corporate forces,

Samantha Gladish xo



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Kristen Bell Ditched Sugar and Got Pregnant + Other Pregnancy Tips for You!

In a recent interview for US Weekly magazine, Kristen Bell spoke about her 30 day no-sugar challenge. 

Her and husband Dax Shepard both gave up the “toxic stuff,” as Kristen boldly claimed, and said her second pregnancy was much easier. At the end of their 30 day no sugar challenge, both her and her hubby indulged in brownies and cakes and claimed to not feeling so good!

Kristen Bell[Photo Credit: The Canadian Press/Frank Gunn]

Instead of brownies, cakes and other sweet indulgences, Kristen prefers to have fresh fruits, such as apples or grapes. 

So…trying to get pregnant and thinking about giving up sugar?

Is sugar the main culprit for infertility?

What else can you do for an easy-breezy pregnancy and increase your chances of conceiving? 

Let me tell you!

I’ve had the honour of working with many women and couples who were having issues conceiving, whole others wanted to clean up their diet to prepare their body for baby. 

Here are my pregnancy tips for you…

1. Ditch The Sugar – yes! Kristen got it right by giving up sugar and reaching for nutrient dense fresh fruits. There’s nothing wrong with a little indulgence every now and again, but pay attention to how much sugar you are actually consuming. From your tea, to coffee, to bagels, bread, treats, desserts, and special concocted lattes from Starbucks; sugar is lurking in just about everything! Sugar can destroy the good bacteria in your gut causing bloating, gas and numerous digestive upsets, while spiking your insulin which can cause some serious hormonal chaos. Imbalanced hormones + blood sugar instability + poor gut health is not an ideal ‘environment’ for baby.

2. Get Moving – exercise is so important for not just your health, but for preparing your body for a 9-month pregnancy. Squats, walking, swimming, yoga, all movements that are great for getting the blood flowing, creating an optimal hormone response, and more importantly, helping to prepare your pelvic floor for giving birth. Deep squats (weighted or not) and hip openers are especially great for this. 

3. Eat Whole Foods – What does this mean exactly? Sticking to as close to nature as much as possible. Choose organic, grass fed and hormone and antibiotic free meats. Reduce your intake of pesticides, herbicides and other added preservatives and chemicals is vital for your health and the health of your baby. Choose fresh fruits and vegetables, grass fed meats and dairy, cold water and wild caught fish, include a variety of nuts and seeds, and opt for filling and hearty squashes, such as sweet potato, spaghetti squash and pumpkin over heavy gluten-rich grains and carbohydrates. Eating as close to nature as possible will ensure you are providing your body with nutrient dense vitamins and minerals. 

4. Eat More Fat – your hormones need fat to function and your hormones need to be in optimal ratios in order to conceive. Fat is where it’s at. Choose grass fed butter, coconut oil or ghee and olive oil. Ditch the vegetable oils such as canola, soy, sunflower or safflower. These are highly unstable oils and are genetically modified. 

5. Take Your Supplements – In this VIDEO, I share the top 4 supplements all women should take if they are trying to conceive or plan on having a baby in the future. From nourishing your brain, supporting optimal gut health and optimizing hormones, these supplements are vital for your health and the health of your baby. Watch HERE NOW. 

and lastly…

Know that it takes 2 to conceive. I find a lot of women blame themselves for having difficulties around getting pregnant and the truth is, a man plays just as vital a role as a woman. Men (and partners) should get on board with eating a clean, whole foods diet, exercising, and doing what is necessary to optimize their health and wellness (and hormones!). 

Looking to build the right Fertility diet for you and your partner? Let’s connect!

Email me at – samanthagladish@gmail.com and we can arrange some time to chat 🙂 




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How To Lose Fat Forever

Image[Photo by: eljoja]

Seeing pictures of my fat self would disgust me. Staring back at me was someone I no longer wanted to be. I couldn’t believe how bad I let myself go. 

Now every time I pick up a 40 pound dumbbell, I think to myself that in my hands was the extra weight I carried around so many years ago.

I was in a relationship that no longer inspired me. I was in a university program that was at odds with my values. I resented the decisions I made to please others. I was disappointed that my high paying factory job had allowed me to buy everything I wanted, but left a gaping hole of what I truly needed. 

I had stuffed myself with so many Krispy Kreme donuts and endless litres of dark cola’s before I finally hit a brick wall. I was constantly bloated. I’d roll down my car window to air out the repugnant gas I passed. I dragged my feet when I walked. 

When I saw videos of myself, I was astonished at how sluggish I was. I had the posture of someone with a whittled down personality. I hid my big belly and insecurity with baggy clothes. 

Desperate for change I hunted for extreme solutions at the store. Many labels targeted my pain points so well that I would immediately jump on their bandwagon.

I dosed on pills and potions that stripped my intestines of all good and even bad bacteria (which I learned afterward). I survived on liquids for days straight as suggested. Still, I was so dehydrated and malnourished I would get massive headaches, stomach pains, and embarrassingly frequent trips to the bathroom. 

I yo-yoed up and down for a while and was unable to keep my weight down. Nothing lasted.

The cycle kept repeating until I unknowingly discovered what would create lasting weight loss results for me. It was not a product or something I could buy online. 

It was self worth. 

Self love. 

Self acceptance. 

And I had none. Nada.

It was reflected in the poor choices I made around food, exercise and the people I hung around. I was disconnected with who I was. The words passion, excitement and inspiration were simply not in my vocabulary.

Over a short period of time I began to fill that once gaping hole with wisdom instead of junk food. The biggest catalyst came in two major forms. The famous self help program Personal Power II by Anthony Robbins. And the legendary classic, Think & Grow Rich by Napoleon Hill. 

Picking up these books were like learning a different language. It was so hard to wrap my head around some of the ideas. But there was something about the stories they shared that made me feel like I could relate to so many of these people who had become influential and impactful to many. I started to believe I could transform myself. My health, my body, my mind. Everything.

It helped me tap into a long lost power that had always resided within me this whole time.

The power to decide. 

To cut off all other options, as Robbins famously puts it.

What put further fuel to the fire was coming across the Invictus poem by William Ernest Henley enclosed in Hill’s Think & Grow Rich where it stated: 

“I am the master of my fate, the captain of my soul.”

This line became my new mantra. 

No longer would I allow myself to let others dictate the direction of my life. More and more I built a newfound relationship with myself. I walked, journaled, meditated, exercised, and studied nutrition. I couldn’t help but begin eating higher quality food. 

This time it was because I wanted to. Not because I had a desire to lose weight but because I finally felt that I truly deserved it. A feeling no diet could ever give me.

I deserved to feel energetic, strong, flexible, balanced and healthy. I deserved to discover my passion, find my truth, walk my own path and reach my highest potential. I deserved to put only good food into my body. I deserved to finally feel confident about my own body. 

I decided to never settle for mediocrity. 

And that was the real turning point from dieting to a lasting shift in my physical, mental, emotional and spiritual well being.

No system, strategy, pill, potion, or diet guide will work unless you cultivate your self love, find self worth and learn to accept yourself.

Let go of what everyone else wants for you. Their false mythologies of what a good body, good job, or good life does not serve you. 

Find new definitions within your self. Live from that place. 

The only opinion, judgments and thoughts that matter are the one’s you have for your self.

When you live with awareness, love, and compassion for your self and have purpose, passion and inspiration behind you, you can’t help but do good things for your mind, body and soul. 

You will have less and less desire for the crappy food, negative people and toxic environments that don’t nourish you. 

Now when I come across photos of myself, staring back at me is not someone with a perfect body or a finished product, but someone I’m finally proud to be. Yes, a work in progress. But gladly embarking on a lifelong journey towards health and well being. 

Happy for the choices I’ve made. And happy to just be me.

** Join me this evening in Mississauga for my Monthly Meetup group. Tonight’s Topic – The Transformational Power of Your Story. Plus, we have a special guest speaker! Click HERE for more info and Join us! Would love to see you there 🙂 

** If your ready to lose the weight and gain back your health, email Samantha Gladish at – samanthagladish@gmail.com and reserve your spot in her Metabolic Weight Loss Program. No pills, no shakes, just real whole foods and REAL results. 


ABOUT THE AUTHOR: Oliver Manalese

Image 1Oliver coaches and guides people in their personal awareness, growth and transformation. He is the founder of Integrated Self, a workshop series for self-explorers, a singer-songwriter as well as a certified yoga instructor. In between writing, coaching sessions and making music, Oliver spends the rest of his time enjoying the good life with his love Janet, eating gorgeous food, sipping espressos and travelling. For more, go to: www.olivermanalese.com


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Quality Control

A friend of mine, while doing a service call at a restaurant, took this picture and sent it my way. Being an animal lover, this is a hard picture to look at, and I’m sure that’s the case for most of my readers out there, but I felt compelled to share it. These little guys were probably no more than 15-20 pounds and were lying out in the open air for about 3 hours. Now….I’m no expert on food inspection, but I’m sure if you’re going to serve pork, that there are rules and standards to follow, ie. freezing the meat! I was also unaware of the fact that pigs can be slaughtered at such a young age/weight. I thought most pork served in restaurants or bought at the grocery store was a fully grown pig!? I’ve read that it takes approximately 6 months for a pig to reach ‘market weight,’ which is anywhere from 200-250pounds!

So here’s what gets me…..first of all, not only do we, as consumers, have to be cautious about where our food comes from when we are grocery shopping or at the farmers market, but we also need to be aware that even if a restaurant has recieved the ‘green’ food inspection pass, it doesn’t mean the quality of the food is any better, or handled properly for that matter. Jonathan Safran Foer, the author of Eating Animals points out that ” the pork sold in practically every supermarket and restaurant comes from the factory farms that now produce 95% of America’s pork!!!” The quality of the meat on these farms is beyond POOR!

The last thing I want to do is preach about Vegetarianism….because, I’M NOT A VEGETARIAN!!! I eat meat! I eat primarly vegetarian, and at the end of the day, its my choice what I eat. I think what matters is that we feel good about where we purchase our food, and where our dollar is going. Everyday I toy with the idea of vegetarianism, “Do I eat a bean salad for lunch….or hmmmm….my mom’s chicken soup leftovers look great! I’ll just eat that!” You have to do what feels right for you. I purchase my meat from Rowe Farms- http://www.rowefarms.ca/, a farm where animals can graze freely, and eat plants instead of antibiotic laden-engineered food.

It’s important that we become aware of where our food is coming from, whether your a vegetarian or not. There is poorly produced vegetarian food, and there is poorly produced meat. Make the right choices, the healthier choices, and in the end, our bodies will benefit and so will our environment.

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