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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Festive Cranberry Quinoa Salad

Nothing beats a delicious and healthy side dish that is easy to prepare and is full of fall flavours!

This simple and elegant quinoa salad makes a great main dish or served along side chicken, fish or a holiday roasted turkey!

In this quick video below, I show you how to easily prepare this dish!




  • 1 cup cooked quinoa
  • 1/2 cup chopped celery
  • 1 bunch chopped green onion
  • 1/3 cup chopped pecans
  • 1/3 cup pumpkin seeds
  • 1/3 cups dried cranberries
  • Mustard greens
  • Chopped parsley

Dressing Ingredients

  • Juice of 1 lemon
  • 3 tbp olive oil
  • 1 crushed garlic clove
  • Herbs of choice (I used oregano)

Add all ingredients to cooled and cooked quinoa. Add dressing and mix well.


Health & Abundance,

Samantha 🙂

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Cinnamon Cashew Smoothie & Zucchini-Tomato Gratin for Meatless Monday

Delicious Cashews! Containing a much lower fat content than most other nuts and high amounts of oliec acid also found in olive oil; Cashews are a heart healthy nut! 1/4 cup of cashews provides you with a great dose of copper, magnesium, manganese and….. drum roll please….., lots of tryptophan!! This essential amino acid…let’s say it together now, “TRYPTOPHAN” helps to stimulate serotonin, our oh-so-feel-good hormone. Most anti-depressant drugs work by stimulating serotonin in the brain, while tryptophan can do this naturally. Amazing how mother nature works! Sooo…..what to do with cashews you ask?! Well….I came up with one delicious smoothie recipe that I’m sure will please your taste buds!

Cinnamon Cashew Smoothie
The ingredients in this smoothie work to balance blood sugar, stimulate blood flow, balance mood and anxiety and protect your precious heart!

1/4 cup soaked cashews (for at least 4hrs, or overnight)
1 tbsp organic ground cinnamon (more or less, depending on preference)
1 tbsp organic ground ginger (more or less, depending on preference)
1 tsp yacon syrup
1 tsp hemp or chia oil
2 cups spring water
1/2 cup non-dairy milk

Blend all ingredients together in a high speed blender and Enjoy!

Zucchini-Tomato Gratin (recipe courtesy of Vegetarian Times)
An easy and delicious recipe full of lycopene! Try salting and draining the zucchini and tomatoes before baking, to prevent them from releasing excess moisture, so the gratin stays firm, not soggy.

1 1/2 lb. tomatoes, cut into 1/4-inch-thick slices
2 medium zucchini (1 lb.), cut into 1/8-inch-thick diagonal slices
1 Tbs. plus 1 tsp. olive oil, divided
4 garlic cloves, thinly sliced
2 Tbs. roughly chopped kalamata olives
1/4 cup thinly sliced basil leaves
3/4 cup grated Parmesan cheese (1 1/2 oz.), divided

Drape tomato slices over colander, sprinkle with sea salt, and let drain 45 minutes. Spread zucchini on baking sheet, and sprinkle with sea salt. Let stand 30 minutes to sweat out excess moisture. Rinse well, and pat dry. Preheat oven to 375°F. Heat 1 tsp. oil in nonstick skillet over medium-high heat. Sauté zucchini 3 to 4 minutes, or until golden. Transfer to plate. Do this in 2 batches if necessary, adding more oil between batches. Layer half of zucchini slices in 8-inch-square baking pan. Top with half of tomatoes. Sprinkle with half of garlic, 1 Tbs. olives, half of basil, and ı/4 cup Parmesan cheese; season with freshly ground black pepper. Repeat with remaining zucchini, tomatoes, garlic, olives, and basil. Drizzle top with 1 Tbs. oil, and sprinkle with remaining 1/2 cup cheese. Cover with foil, and bake 10 minutes. Remove foil, and bake 20 minutes more, or until cheese is melted and gratin is bubbling. Let stand 5 minutes before serving.

Hope you enjoy these Delicious recipes!
Happy Monday!

Health & Abundance,
Samantha 🙂

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Meatfree Recipes!

Have you joined the movement yet? The Meatless Monday movement that is!? Well….Paul McCartney has joined the movement, Oprah has joined, Michael Pollan has joined…and now you can join too! Below is a full day of meat-free recipes for you to enjoy!

Breakfast Smoothie

1/2 cup water or non dairy milk (rice, coconut or almond)

1 scoop vegetarian protein powder (hemp, brown rice, or pea protein)

1 tbsp flaxseed oil

1 banana

1/2 cup fresh or frozen wild blueberries

Ice (optinal)

Blend all ingredients together

OR if you’re not the smoothie type…..

“Super” Toast

2 slices sprouted grain toast (ezekiel or stonemill house bread)

1 tbsp coconut oil

1-2 tbsp almond butter

1 banana

1 tbsp toasted sesame seeds

Slightly toast the sesame seeds on low heat on stove top. Toast bread, spread with both the coconut oil and almond butter. Slice banana and add on top of toast. Sprinkle with sesame seeds.


10-12 almonds with 1 apple


Veggie Wrap

1 organic ezekiel tortilla

1 tbsp hummus (my favorite hummus- roasted garlic hummus from sunflower kitchen)

1 tbsp pesto (my favorite pesto- kale and oregano pesto from sunflower kitchen)

1/2 avocado, chopped

1/2 cup cucumber, chopped or sliced

1/4 red pepper, sliced

handful broccoli sprouts

Spread hummus on tortilla and add veggies. Roll’er up!


1 cup organic plain yogurt or Kefir

1 tbsp hemp seeds

1/2 cup fresh strawberries

Mixed all ingredients together


Zucchini Goat Cheese Pizza (from Vegetarian Times)

1 prepared Eziekel spelt crust

1 tbsp olive oil

1 3.5 oz log goat cheese, thinly sliced or roughly chopped

1 zucchini, peeled into thin strips

1 small red bell pepper, cut into rings


1 6-oz can no salt-added tomato paste

2 tbsp finely minced onion

2 gloves garlic, minced

2 tsp dried oregano

2 tsp olive oil

1/2 tsp red wine or red wine vinegar

Preheat oven to 400.

To make sauce- mix all ingredients together in a small bowl.

Spread sauce on pizza crust. Top with half the goat cheese. Spread zucchini strips over goat cheese, top with bell pepper rings, then add remaining goat cheese and drizzle with olive oil. Bake pizza for approx. 10-15 minutes, or until cheese is melted and bubbly, directly on rack.

For dessert, I’m making this a simple one- WINE!! It’s definitely a great vegetarian option! 😉

Hope you enjoy your Meatless Monday recipes! I will do my VERY BEST to post a new Meatless Monday recipe every week to keep you motivated and inspired!

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