Mint Chocolate Chip Smoothie

MINT + CHOCOLATE = my favorite combo ever ? As a kid I loved mint chocolate chip ice cream and I still do, but I opt for dairy free versions now, like @coconutbliss. But enter the smoothie – the perfect way to get my fix. Plus, this smoothie has the right combo of P+F+F – Protein, Fat and Fiber – three essentials to balancing your blood sugar and keeping you energized.

I feel like talking about blood sugar just isn’t sexy, but it’s often THE most important part to address when it comes to hormones. If you’re dealing with PCOS, PMS, infertility, menopause, stress – all of these are impacted by your blood sugar. Not to mention, if your exhausted, craving sugar and carbs (or eat sugar and carbs alittttle more often than you’d like), there’s a good chance your blood sugar is out of whack.

It really is any easy fix, but as with anything, you’ll have to commit to change and follow through in order to see change. And the best part, in as little as 3 days you can start to feel a shift with your blood sugar. I’ve had diabetics who have normalized their blood sugar just after 3 days. We’ve managed to get their numbers into a normal range – a range they haven’t seen in YEARS! In fact, you can read about one of my diabetic testimonials here and how Elide got off all her meds. 

Ok… but now onto this Mint Chocolate Chip Smoothie. It feels like you’re having dessert for breakfast, but I’ve actually loaded up this recipe with some KEY ingredients that support your hormones, such as avocados, spinach – hello magnesium and healthy fat, plus a healthy scoop of protein to balance your blood sugar. I don’t often use a full banana in my smoothie, but felt it was needed with this recipe. And the key is to balance out that sweetness with protein and fat. 

I should mention that the protein powder I love using is Design for Health Pure Paleo Protein. I always keep vanilla and chocolate on hand. It’s definitely not a cheap protein as it is a grass fed beef isolate (no, it doesn’t taste like beef), but it’s so forth, creamy and perfectly sweet. It also contains 70% collagen, so it’s a two-in-one supplement, which I love! You can order off our site here and save 15% off ALL supplements with coupon code – SAVE15

Here’s the recipe! Enjoy 🙂 

Mint Chocolate Chip Smoothie

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Keyword: dairy free, gluten free, grain free, green smoothies, healthy fats, highfatlowcarb, holisticwellness, low sugar, mint chocolate chip smoothie, paleo smoothies, pff, protein, fat and fiber
Servings: 1
Author: Samantha Gladish


  • 1 small frozen banana
  • 1 1/2 cups unsweetened coconut milk
  • 1 cup fresh spinach
  • 1/4 of a small/medium sized avocado
  • 10-20 fresh mint leaves OR 1 drop peppermint essential oil
  • 1 scoop vanilla or chocolate protein powder or collagen peptides chocolate could change the color of your smoothie but who cares - it’ll still be delish!
  • 1/2 cup crushed ice or more if you like it thicker
  • 1 tablespoon cacao nibs or @enjoylifefoods chocolate chips


  • Place banana, milk, spinach, avocado, mint, protein powder, and ice in a blender.
  • Process until smooth. Add in cacao nibs/chocolate chips and briefly pulse. Serve garnished with additional cacao nibs or chocolate chips and enjoy!
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7 Health Benefits of African Superfruit Baobab

Here at Holistic Wellness we believe in always adding in a variety of foods and switching things up on a regular basis! So, I was shopping the other day and was looking for a new superfood to try out… something packed with a ton of nutritional benefits and easy enough to throw into my morning smoothie.  

I came across this superfruit called Baobab. A bit of a funny name, but besides the funny name I thought I’d do a bit of research on this African super fruit.

I have travelled to Africa and have a special place in my heart for this divine country!  I soon learned the Baobab is one of Africa’s most recognizable trees and this is where the baobab fruit grows. These trees are around 200-500 years old (some even reported of being 1000 years old!) and are often referred to as the “Ancient Tree of Life.” 

From my research, I discovered 7 health benefits of this magical little fruit:

  1. 6 times more potassium than a banana.
  2. One of the highest antioxidant levels than any fruit in the world- more than goji berries!
  3. Source of prebiotics promoting growth of healthy bacteria in the gut.
  4. Contains 14 essential vitamins and minerals.
  5. High in Vitamin C, Magnesium, Manganese, B1, B2, B3, B6, Iron and amino acids.
  6. Excellent source of dietary fibre.
  7. Contains twice as much calcium as milk.


Not sure how to use this superfruit?

I bought it as an organic fruit pulp powder. This makes it super easy to add into smoothies, juices, salads, dressings, yogurts, ice cream or cereal. Sprinkle it in and voila, this superfruit will help protect against free-radical damage, boost the immune system, balance mood, increase energy, stress and help achieve healthy glowing skin. The powder also has a lovely sweet flavor to it, which makes a great addition to any of your smoothies, juices or dressings.  

A few questions to consider when purchasing the Baobab fruit pulp powder:

◦   Is it certified organic?

◦   Is it certified fair trade?

◦   Has it been heated or sprayed during the drying process?

◦   Has it been dehydrated naturally?

◦   Is there any added ingredients (especially sugar!)?

◦   Are there any fillers added?

◦   Is it packaged in its most purest and raw form?

◦   Has it been sustainably harvested?

◦   Has it been ethically produced?

Superfoods are packed with super high nutritional content, and adding several superfoods into your diet can contribute in improving your overall health and wellness.  

Now, go get your superfruit on!


Stephanie xo

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My Favourite Morning Smoothie

I’m pretty obsessed with my green smoothies in the morning. Over the years as I was constantly revamping my diet and trying new super foods, I gravitated towards making a green smoothie because it was 1. easy to thrown all my ingredients into a blender and drink it and 2. it’s just damn tasty and it makes me feel like a rock star!

Don’t you want to feel like a rock start? 

I’m always asked what kind of blender and juicer I use…

Blender – Vitamix (which I’ve had now for almost 10 years!)
Juicer – Omega (which I got almost 2 years ago and love)

But I love my vitamix more only because it’s less hassle to clean 🙂

But… juicing is better, right? Or is blending?

Another question I get asked often. 

With blending you preserve all the fiber and juicing you extract all the fiber. That’s why its a juice. The pulp is separated and you’re left with a pure, clean juice. Obviously you want to juice veggies to obtain the most nutrients content that will supercharge your cells upon drinking. Due to the fiber being removed, the absorbability of a juice is much faster. 

As for blending, the pulp is kept in tact and you drink it. Nothing wrong with that! The pulp/fiber will help slow the release of sugar into your bloodstream and is more satiating. 

So..which one is better? I say do both! Personally, I include both smoothies and juices in my diet. If I’m heading out the door to a meeting or off for a super busy day, I’m probably not going to juice. It’s not as filling and my tummy will be wanting to eat soon after. In this case, I’d rather make a smoothie and load it with fruits, veggies, protein, fiber and healthy fats. This is filling!

But what if you combine the two?? Yup! Combine them!

That’s what I’ve started to do and I’m officially obsessed with this blend. It’s so fuelling, energizing, invigorating, healthy, nutritious and yummy!

Due to my juicer being low speed, it prevents oxidation and the juice can actually be stored for up to 72 hours. So what I like to do is make a big batch of fresh pressed juice, use some right away, and then store the rest in the fridge overnight to use again tomorrow. 

Bonus is that I don’t have to juice everyday, but I get to enjoy the benefits.

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So here’s what I’ve been juicing, which I use as a base for my smoothie:

Juice (makes 4-5 cups)

  • 2 large cucumbers
  • 5 celery stalks
  • 2 carrots
  • 1 inch piece of ginger root
  • 1 lemon

I add 1-2 cups of this to my vitamix blender and add in:

  • Half a banana
  • Handful of mixed greens (spinach, kale, etc)
  • 2 tsp spirulina powder
  • 1 tbsp hemp seeds
  • 2 tsp chia seeds
  • 1 tbsp almond butter
  • 1/4 avocado (optional, but adds extra creaminess)
  • 1 cup spring water (optional, depending on your preference of thickness)

Blend together and enjoy!

Your energizing Juice-Smoothie! It’s loaded with silica, potassium, omega 3’s, protein, vitamin B12, vitamin C, fiber, beta-carotene and vitamin E. It doesn’t get any better than that. Plus, it tastes SO good!

Happy Juicing and Blending!

P.S. If you’re looking for more delicious and energizing smoothie recipes, My Qualitarian Cookbook is full of them! From juices to smoothies and healing elixirs, you’ll find a ton of nourishing and healthy recipes. Check it out HERE. 

Samantha xoxo 






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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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Happy Halloween! Cinnamon Pumpkin Pie Smoothie

Happy Halloween!

How more fitting to celebrate this super fun day then to make recipes full of pumpkins!

I absolutely LOVE pumpkins! From pie, to smoothies, to pancakes and even lattes…..I’ve been whipping up pumpkin recipes like no tomorrow!

I think I may have to stock pile cans of organic pumpkin puree just so I can continue to make delicious recipes this season!

This smoothie recipe have become a staple in my morning routine. Delicious, easy to make and nourishing!

Pumpkin is incredibly rich in beta carotene – a super nutrient that converts to vitamin A. This incredible vitamin helps boost your immune system, is heart protective and is essential for eye health.

In just 1 cup of pureed pumpkin (organic of course!), you get a whooping 7 grams of fibre and 3 grams of protein. Plus, its really low cal (if you’re into that whole calorie counting thing….me…not so much!). This makes it a perfect addition to your morning smoothies! Protein + fibre = a happy and full tummy!

I’ve added some extra key ingredients to my pumpkin smoothie, such as additional protein for the extra fullness factor, immune support and beautiful lean muscle building benefits. Can’t go wrong with a little extra protein! 🙂

Some extra fruit and blood sugar balancing cinnamon gave this smoothie the perfect sweetness!


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Also, take a look at the pumpkins we carved this year! Every year my boyfriend and I get together with his sisters and we have a pumpkin carving contest! I won this year! Yay! I carved BANE (villain from Batman) and it was a winner! Thought he would make the perfect Halloween Villain!

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Happy Carving!

Health & Abundance,

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Pumpkin Pie Cupcakes with Almond Cashew Icing and (another) Pumpkin Pie Smoothie!

I know I know…’re probably sick of Pumpkin anything at this point since the overload at Thanksgiving weekend! But I can’t get enough of it! Pumpkins are everywhere, and soon I’ll be carving mine and roasting the seeds for a delicious snack. In the meantime, I hope you enjoy these simple and delicious pumpkin pie cupcakes that are gluten free! As for the icing, I have to admit it was a cheat on my part. I’ve been wanting to try the Healthy Top almond and cashew whipping cream and thought it would be the perfect addition to my cupcakes….and they were! Enjoy!

Pumpkin Pie Cupcakes

2 cups quinoa flour
2 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp sea salt
1 tsp pumpkin pie spice
1 tsp cinnamon (I add extra cinnamon because I LOVE IT!)
2 eggs
1 cup organic pumpkin puree
3/4 cup sucanat
1/2 cup buttermilk
1/3 cup unsweetened apple sauce
2 tbsp olive oil

Preheat oven to 375. Line a muffin tin with paper liners. In a medium bowl, whisk together quinoa flour, baking powder, baking soda, salt, pie spice and cinnamon. In a large bowl, beat the eggs; add the pumpkin, sugar, buttermilk, applesauce and oil. Whisk until smooth. Add the pumpkin mixture to the flour mixture and gently stir until blended. Use a large spoon to divide batter evenly among the muffin cups. Bake for 15 minutes or until a toothpick inserted in the centre comes out clean. Cool in the pan. If frosting, be sure cupcakes have completely cooled so the icing doesn’t melt!

Healthy Top Icing
View the link below to see how to whip the Healthy Top! It takes no time at all! I added 1 tsp of vanilla extract before whipping to give it some extra flavour.

Pumpkin Pie Smoothie
Last week I posted a GREEN pumpkin pie smoothie! The green hue was due to the protein powder that I use which contained spirulina and chlorella! Sooooo…..I felt the need to redo my smoothie and post a more “appropriate” looking Pumpkin Pie smoothie! 😉 Enjoy!

1 cup unsweetened coconut milk
1/4 cup Organic canned pumpkin puree
2 scoops vanilla whey protein powder
1/2 tsp. pumpkin pie spice

1 tsp. cinnamon
1 tsp. manuka honey
3-4 ice cubes

Add all ingredients into a blender and blend until smooth. Sprinkle with cinnamon.

Happy Meatless Monday!

Health & Abundance,
Samantha 🙂

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Immune Boosting Portobello Mushroom and Red Chard Saute with Spaghetti Squash and Pumpkin Pie Smoothie for Thanksgiving Meatless Monday!

Happy Thanksgiving Everyone! I hope you are all enjoying a relaxing weekend full of delicious and nutritious food! It’s not common for us to over indulge during this time of year and that’s why I’ve got 2 delicious recipes that are perfect for thanksgiving! My (green) pumpkin pie smoothie is full of flavour, protein, healthy fats and minus all the unnecessary sugar and calories from Pumpkin Pie. You won’t even miss that pie slice on your plate this year with this yummy smoothie!

My immune boosting mushroom, chard and squash saute is the perfect side dish for your thanksgiving feast! Red chard is full of vitamin C, K, A, calcium, magnesium, fibre and protein! Paired with selenium rich portobello mushrooms, this delicious dish is great for the cold and flu season!

Immune Boosting Portobello Mushroom and Red Chard Saute with Spaghetti Squash

5-6 leaves red chard, chopped (kale, rainbow, swiss chard would also work well)
2 portobello mushrooms, chopped
1 medium yellow onion, diced
2-3 small tomatoes, I used LOCAL vine ripened
3 cloves garlic
2 tsp extra virgin olive oil
1 tbsp red vine vinegar
1 tbsp water
1 tsp dried oregano
Pinch sea salt
Black pepper

Saute onion in olive oil for 5 minutes. Add garlic, stir. Add mushrooms and cook for 5 minutes, stirring occasionally. Add tomatoes and any dried herbs. Add in chard, red wine, water, salt and pepper, stirring frequently until chard starts to wilt and mushrooms are cooked through. Serve over spaghetti squash.

Directions for Roasting Squash
Slice squash in half length wise and remove seeds. Sprinkle with sea salt and pepper (drizzle with olive oil if preferred). Line baking sheet with parchment paper and bake squash rind-side-up for about 40 minutes at 375°F. Turn squash over, flesh facing up 10 minutes before done to slightly cook/roast inside. Using a fork, scrape the flesh lengthwise from top to bottom—the squash should “shred” loose in strips like spaghetti. Place on serving plates and top with mushroom and chard sauté.

Pumpkin Pie Smoothie

I used the old Vega whole food optimizer which is green due to its high spirulina content!! Otherwise, any vanilla protein powder will do and your shake will turn out orange, not green!! Either way, it’s delicious!

1 cup unsweetened almond milk
2 Tbsp. Organic canned pumpkin pie
2 scoops Vega vanilla chai complete meal replacement
1/4 tsp. pumpkin spice, ground
1/2 tsp cinnamon
1 tsp. Grade B maple syrup
3-4 ice cubes

Add all ingredients into a blender and blend until smooth.


Happy Thanksgiving!!

Health & Abundance,

Samantha 🙂


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3 Delicious Recipes for Meatless Monday!

Ready for another Meatless Monday?? I sure am, especially with the recipes I’ve posted below! Being the foodie that I am, I have quite the abundant amount of cookbooks and foodie magazines! I love spending a Sunday afternoon flipping through books and finding recipe inspirations for the week. Two of the three recipes below are from the Everyday Food magazine (which I now order through the web and download to my iPad!! Too cool!) I absolutely love these recipes and they are perfect for meatless Monday! As for the smoothie, this is incredibly delicious and you can find fresh cherries at almost every grocery store now!

Cherry Almond Smoothie

Almond milk, creamy almond butter and sweet cherries provide both carbohydrates and protein, everything you need to start your morning right!


2 cups unsweetened almond milk
1 (10-ounce) package fresh or frozen cherries
1/4 cup creamy raw almond butter (I love Nuts to You brand)

Put all ingredients into a blender and purée until smooth. Pour into glasses and serve.

Edamame and Tofu Dip


1 1/2 cups frozen shelled edamame (8 ounces)
1/4 cup silken tofu
1/4 cup fresh mint leaves
1 1/2 teaspoons lemon zest, plus 1 tbsp lemon juice
1 garlic clove
coarse sea salt and ground pepper


Cook edamame according to package instructions. Transfer edamame to a food processor, along with tofu, mint, lemon zest and juice, garlic, and 1 tablespoon water. Process until smooth, 1 minute. Season with salt and pepper. (To store, refrigerate in an airtight container, up to 3 days.)

This is a great dip to take to work with chopped up raw veggies. It contains a fair amount of protein and fiber, (approximately 8g protein and 5g fiber per serving) which is great for keeping you satiated during the day.

Broccoli and Cauliflower Stir-Fry


1 cup brown or wild rice
2 tablespoons vegetable oil
2 tablespoons minced garlic
3/4 pound broccoli, cut into bite-size florets
3/4 pound cauliflower, cut into bite-size florets
1/2 red bell pepper, diced
red-pepper flakes
1/2 cup low-sodium vegetable broth
Tamari, use according to taste preference


Cook rice according to package instructions. Meanwhile, in a wok or large skillet, heat oil over high. Add garlic and cook until fragrant, 10 seconds. Add broccoli, cauliflower, bell pepper, and pinch of red-pepper flakes and cook, stirring, about 4 minutes. Add broth and stir to combine. Cook, stirring constantly, until vegetables are crisp-tender, about 3 minutes. Add Tamari and cook, stirring to combine, 1 minute. Spoon over rice and serve immediately.

Enjoy your Meatless Monday!!

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What Nutritionist’s Eat!

Recently, a girlfriend of mine told me about an article that was written in Marie Claire, titled- What Nutritionists Really Eat. Not sure if you came across the article or not, but I recently read it and was quite disappointed by how little, and nutritious for that matter, some of their diets actually were! These ladies are nutritionists to the stars, charging quite a hefty price tag for their expertise. Anyhow, the article gave me an idea! I got together my 6 favourite Nutritionistas and asked them a few questions (nutrition related questions of course!). I am so lucky to have these fabulous women a part of my life. They are inspiring and extremely knowledgeable. Not to mention, they are the busiest bunch of ladies I know! So read on to be inspired by the women who inspire me…………..

Question 1: What is your favorite breakfast-fueling recipe?

Question 2: Favorite indulgence? (I have a feeling most of you ladies are going to say WINE!)

Question 3: What advice would you give to someone trying to switch to a more whole-foods diet?

Question 4: How do you feel about calorie counting?


Q1. My fuel begins clean and then green….lemon water with ginger or in the winter it’s my lemon/manuka/ginger and goji berry tea. This is MOST often followed (although not restricted to) my GREEN SMOOTHIE (2 cups kale or spinach or collards or bok choy), juice of 1/2 to 1 lime, mango or pineapple or pear, 2 TBS sprouted flax or chia, 1 scoop of Sunwarrior Brown Rice protein powder, 1 TBS Sea Veggies, maca powder, aloe vera juice and pure filtered water. I change the fruit often and will use wild blueberries (frozen). I also often add Vegegreens and Phytoberry and 1 TBS coconut oil. NOT hungry for hours!!!

Q2. My favourite indulgence is of course……… amazing, smooth glass of red wine especially if organic and Californiaish!! Dark chocolate ranks up there too 🙂

Q3. Any change in lifestyle habits requires readiness. Sign a personal contract to commit, go shopping so that you are prepared and do WHAT you think you can. ONE step each week or for 2 weeks and once that becomes a “wonderful and happy” part of your life, try another. It’s about mastery.

Q4. OMG!!!!! Calorie counting ruins your relationship with food. This relationship should be a LOVE relationship. Calorie counting is tedious, monotonous, painful, and does NOT work and NO ONE that I know in their right mind LIKES it and plans to do it for the rest of their lives!!! Whole foods will satiate you so that you don’t NEED to count calories because you won’t be compelled to over eat nutrient deprived junk! I do however educate about portion sizes as I feel that is an important guideline.


Q1. Upon my return from WeCare’s complex, I have switched my morning smoothie, (which comes after a cup of warm water with fresh lemon juice, ginger, cayenne). Now I simply soak sunflower seeds, sesame seeds, pumpkin seeds in my Vita mix overnight, add the almonds that I soak separately so I can drain them, coconut water, greens powder, ground flax and a little agave – yum! (It needs to be strained through a cheesecloth, but then I just eat the crumblies!)

Q2. I love Manna sprouted date nut loaf toasted with almond butter and a touch of organic honey.

Q3. I usually challenge my clients to go ONE DAY without processed foods! Then they get the sense of eating real food. I also highly recommend a food diary, even if it is just for their eyes only because it becomes more real on paper. I also suggest making one change at a time. Get a breakfast smoothie going or find one meatless meal that you know you can make work for your family.

Q4. I don’t agree at all with calorie counting or tracking grams of carbs, proteins, or fats for that matter. We were meant to eat in a way that nourishes our body and if we focus on healthy forms of whole foods, these foods will provide the appropriate micro and macro nutrients. There is just such a massive difference between good grains/bad bread and good fat/bad fat. It constantly amazes me that so many women will drink a grande latte with sugar but they won’t eat half an avocado because of their misunderstanding about fats!


Q1: Breakfast regime- water, lemon and fresh pressed ginger followed by water with 10-15 drops nascent iodine and 2-4 brazil nuts with supplements of the day. ½ an hour later- watermelon followed by fresh pressed grapefruit then smoothie, which includes- progressive whey powder, pinehedge unhomogenized kefir, PC wild organic blueberries, granny smith apple, vegegreens, sprouted flax/chia and goji berries.

Q2. My ultimate favourite moment is when I have my late morning first coffee- Vanhoutte organic fair-trade Amazonian with vanilla basmati rice milk, and toast of organic grains (quinoa & honey bread) with butter, coconut oil, almond butter, tahini and raw sesame seeds on top. OMG I love it so much it must be sinful! If anyone is around they ruin it for me! I have to be alone to enjoy it!

Q3. Start with small easy to achieve steps- ie. lemon water, raw fruit and a smoothie- for the first part of your day. Keep this first meal alkaline, organic, raw, and unprocessed and then work up from there. Do that for 3 months then work your way into snacks, then lunch and before you know it you are into dinner and almost done!

Q4. Calorie counting is unsustainable, too restrictive, negative, and doomed for failure. The commitment has to be to eat whole foods and therefore calorie counting is unnecessary. Any diet that allows cadbury caramilk frozen cake on a saved points system is fooling the client into false expectations about their state of health, because as we all know, sugar is poison… period!!


Q1. I always start my day with lemon water. Breakfast depends on whether or not I go to the gym in the morning. If so, I follow my workout with a breakfast smoothie – coconut or almond milk, berries, brown rice or hemp protein, liquid minerals (if I’ve taken hot yoga), handful of greens or green powder, ground flax seeds, tsp of fish oil (great way to hide the taste if you’re like me and can’t quite stomach throwing it back!), sometimes banana, sometimes organic cocoa, sometimes mango or pineapple (depends on what is in season). Everyday is a little different which leads to a wider variety of nutrients. If I’m strapped for time, I often have a bowl of organic granola that I make myself (so I can limit the sugar and can include my favourite nuts, seeds and fruit) or a gluten free rice/millet cereal with fresh berries and almond milk.

Q2. Favourite indulgence? Well, I do like a nice glass (or two) of red wine on the weekend! I also “indulge” in chocolate (70% or higher) and the occasional gluten free/vegan baked good. This weekend, I made bagels! Other weeks I make cookies or muffins or cakes, although I try and limit my “sugar” intake.

Q3. Take it one step at a time and try not too look at it as deprivations, but as a lifestyle shift with the end result of feeling better, sleeping better and thinking clearer. Some switches are easier then others, for example, rice, almond, oat or hemp milk instead of cow’s milk; rice or quinoa pasta instead of white pasta, or adding more greens and vegetables to each meal.

Q4. Calorie counting does not work and all calories are not created equal. Paying attention to nutrients will inherently lead to a healthier body that wants to be at its healthy weight.


Q1. My breakfast really varies day to day but I always like to start the day with lemon water. My go-to “fuel” breakfast has to be a smoothie. I can pack all sorts of goodness in there – organic kefir, hemp or sprouted brown rice protein powder, some greens, berries, banana, ground flax, sometimes I put some oatmeal in there too. One of my favourite smoothies has kefir, vegan protein powder, cacao, avocado, almond butter, banana and a touch of agave. It’s like dessert for breakfast!

Q2. My family is a pretty tight-knit bunch and it’s not odd for us to have a family dinner or celebration on a weekly basis. This is my big splurge meal and it always includes wine and dessert!

Q3. It’s all about baby-steps, otherwise it can be too overwhelming. Start with some easy substitutions for some of your go-to staples (rice or almond milk instead of cow’s milk, brown rice or kamut pasta instead of wheat pasta, brown rice or quinoa instead of white rice, dark greens instead of iceberg lettuce, sprouted whole grain breads instead of white or whole wheat bread). Increase the amount of veggies you eat at each meal and consider incorporating one or two meatless days in your week. Choose veggies, fruit, raw nuts and seeds as snacks instead of cookies, granola bars, or chips (or anything in those 100 calorie serving sizes…ACK!). Eventually, these choices will feel like second nature and you’ll be on your way to tackling more “advanced” healthy eating principles.

Q4. I don’t do it and I don’t counsel people to do it. Calorie counting = diet and I’m not about diets or ways of eating that you “go on” and inevitably fall off. Calories are only part of the whole picture and calories are not created equal. For this same reason, I don’t count carbs or fat either. I prefer to focus on making the right food choices (whole, natural foods) and eating the right amount of those foods. If you do that, you don’t need to count calories, you will reach your healthy weight and actually BE healthy too.


Q1. Green smoothies are a staple but I have to say I really enjoy a breakfast of 2 soft-boiled organic free-run eggs with toasted 100% rye bread topped with organic butter. The eggs only take 7 minutes to cook! So yummy sprinkled with a little French gray sea salt and fresh ground pepper! And I always start my day with a nice big glass of water, with either lemon, chlorophyll or chlorella.

Q2. Hard to choose just one indulgence…. I LOVE food! Top of the list would be:

1.King Crab with organic garlic butter for dipping, 2. Enjoying a glass of red wine with great food and friends, 3. Starbuck’s Chai Latté (half sweet), and I have to confess I’m really passionate about local, organic produce!

Q3. My advice would be to focus on making small changes over time to avoid becoming overwhelmed. People are often surprised at the level of impact small changes (like drinking enough water) can have on their health and vitality. Also, be patient with yourself, set realistic goals, and focus on your successes. It can be enlightening when you start paying attention to how you feel; energy levels, mental focus, etc. after consuming different foods. I also believe that many people can be misled or confused by all the so-called “healthy” messages coming at them from processed food manufacturers and the media. I recommend anyone with a desire for change seek the help of a Registered Holistic Nutritionist to gain awareness of what will work best for their own body and lifestyle circumstances.

Q4. Calorie counting is not something I recommend. If low calorie were healthy for us, a can of zero calorie soda pop would be a better choice than a handful of raw almonds at 160 calories. I don’t think many would agree with that! We should be focusing on the nutrient density of the foods we consume. I believe in a diet of natural foods that give our bodies a balance of the healthy protein, fats, and unrefined carbohydrates we need for optimal health. I do recommend portion control, especially for my weight loss clients.

WOW! Amazing information! I can’t thank you ladies enough for sharing your knowledge. And there you have it Holistic Wellness readers…..calorie counting a big No-No, and YAY to Whole Foods! 🙂

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