Who else is insanely excited that fall is here? I remember the first fall back after having lived in Australia and it felt like magic! The trees, the colours, the cool breeze air, the delicious root and hearty foods.  I was in heaven!  There was a deeper level of appreciation for this nourishing and refreshing season! 

On the weekend my husband and I took my two nieces, Makayla and Savannah to an apple farm in Markham.  We often like to go to Organics Family Farm as they have the best selection of organic apples and they even have a section in their little store with grass-fed organic quality meats.  It is also dog friendly, so we love to bring Walnut with us.  They are opening back up this Friday, October 5th for picking and will have the following varieties: Crimson Crisp, Liberty, Spartan, Spencer, Ambrosia and Honey Gold.  

With that all said, when we went on the weekend they were closed for picking which was a bit disappointing as I really love supporting organic any chance I can.  The girls were excited though to head to another farm not too far away called Applewood Farm + Winery.  If you have littles this place is so much fun! We had a blast playing on the playground, hay stacks and corn maze.  They also have a tractor that you ride to head up to the pumpkin patch area where you can choose your own pumpkins.  They have a variety of small or large and you get a pumpkin ticket with your entry.  Next, we had so much fun apple picking (and eating a few on the way!), we picked Honey Crisp and Macintosh apples. They also had warm apple cider on the farm, and for the parents there's a cute little shop to grab a bottle of wine on your way out.  

We came home with a ton of apples so I decided to make a delicious apple crisp!  It turned out perfectly that I can't wait to make another batch this weekend.  

1.  Combine flour, pecans, brown sugar, oats, cinnamon (1 tsp), sea salt and grass-fed butter together in a large mixing bowl.  Use your hands until butter is nice and soft and mixture is completely coated.  
3. Peel apples, cut out the core and thinly slice. 
4. In a large mixing bowl coat apples with maple syrup, nutmeg and cinnamon (1 tsp.).
5. Grease a glass baking pan with coconut oil and then transfer the apples into the pan. 
6. Top the apples with oat mixture and evenly spread.  
7. Place in oven for 45 minutes at 350 F and bake.  
8. Let cool and dive in! Enjoy! 

Knowing about the role of probiotics and beneficial bacteria of the gut has become common knowledge amongst the holistic health community and even in the medical field.  Everyone is chatting gut health, and how to replenish the gut with the best probiotic supplements and with the use of some of our favorite foods like sauerkraut, kombucha, miso, kefir, and kimchi.  Heck, people are even brewing their own kombucha from home these days using their very own scoby.   
 
 
I absolutely love that the wellness industry has turned to understanding the huge importance of beneficial and "good" bacteria and everyone is sipping a nice cold kombucha during these hot summer days. We are even seeing kombucha on tap popping up around the city in Toronto.   
 
Working with many clients that have digestive health issues from bloating, constipation, cramping, diarrhea, indigestion, leaky gut, crohn's and IBS to name a few, I have come to learn the important role of not only a cold glass of kombucha on tap but the beneficial role of prebiotics.  Our body's are fascinating because they are home to trillions of gut bacteria, which together are called the microbiome. The next big step to understanding a thriving and healthy microbiome is the role of prebiotics and how they work in conjunction with probiotics. This information is gold and I am so excited to share it with you all.  Keep reading... 
 
 
I know that probiotics and prebiotics work together and have a strong connection in my body. They are like the yin to my yang, the jelly to my peanut butter, the peas to my carrots, the syrup to my pancakes and they work in perfect harmonious nature to one another!  
 
 
While probiotics are the bacterial strains itself (think bifibacterium or acidophilus), prebiotics are the food, fuel and nutrients to the probiotics. The role of prebiotics is to help balance the diversity of the intestinal bacteria and to supply energy for probiotics through a process of fermentation. It is what allows the beneficial and good bacteria in the intestinal tract grow, multiply and fully thrive!  I like to think of it as watering and feeding the beneficial bacteria that is already present in your gut.  
 
Prebiotics are types of soluble fiber molecules found in certain carbohydrates. They are actually undigestible by humans so they completely pass through the digestive tract until they reach the lower part of the large intestine. Amazing, right? Instead of always focusing on replenishing (which is important too), why not shift your focus to also nourishing what is already there through the use of prebiotics!  
 
How can you consume prebiotic food sources? My top prebiotic rich food sources are below.   
 
Prebiotic Food Sources 

• Raw chicory root (check out one of my favorite herbal drinks called Dandy Blend)  
• Raw garlic  
• Raw Jerusalem artichokes  
• Raw asparagus (try this Asparagus Kimchi Recipe) 
• Raw dandelion greens  

• Raw leeks 
• Raw or cooked onions 
• Under ripe bananas  

 
Looking for a great supplement form?  
I often refer clients to MS Prebiotics which you can find at any Healthy Planet Store. This prebiotic source is extracted from potatoes, and put into a powder form. I love tossing this into my morning smoothie. Try 2 scoops a day and notice as you nourish your gut, improve digestion, support immunity, lower inflammation and help balance blood sugars.   
 
Also, you have to try Crazy D's organic prebiotic 'soda', with no preservatives, added sugar or artificial anything, just natural goodness to nourish the gut! I just tried it for the first time last month at the Tastemaker event at Evergreen Brick Works and loved it!  
 
I would love to hear from you, how do you get your prebiotics in? Do you have a favorite food source? Or a go-to supplement form that you take daily?   
 
Stephanie xo 

I often run online cleanses and the first step that I have my clients do is to look at their pH. This is such a fun and informative exercise to do, and is so simple, easy and cost effective! It also gives you a strong insight as to where your current pH levels are at so you can make any necessary shifts. In order to test your pH, you will have to buy pH urine and/or saliva strips at your local drug store or health food store. I really love the genuine health strips. Follow the simple steps below to test your pH:

1. Pickup pH strips from the local drugstore or health food store.
2. Do a reading first thing in the morning, 1 hour before a meal or 2 hours after
   eating. It is up to you when you do it (whatever is most convenient for you!) just
   make sure it is consistent as at the same time each day.
3. Tear off a strip 2.5cm long.
4. If testing urine, test mid-stream. If testing saliva, make sure to spit once and on
   the second time spit saliva onto a spoon and dip pH strip in it.
5. Try testing each day for 30 days and as you make shifts to a healthier diet
   including more anti-inflammatory foods you may see this shift! An ideal reading is between 7-7.4.

Understanding the Role of Inflammation

Chronic inflammation is a large problem amongst westerners due to high levels of stress, poor quality diets, toxins in our environment and not enough sleep. We are constantly in overdrive, fight or flight and are always being stimulated through content overload and stimulants like coffee.

​Over time, if your body is constantly in an inflammatory state, your body can become more susceptible to disease and imbalances in the body, causing uncomfortable health symptoms. Inflammation is needed if we have an injury or a cut (short-term!). However, if the inflammation serves no purpose (and becomes constant long-term!) it can damage the body.
When focusing on an anti-inflammatory diet we are supporting healthy pH levels in the body. If testing too acidic on your pH scale, we know there is too much inflammation in the body. You want to aim for a slightly more alkaline environment in the body, which means consuming some amazing nutritious anti-inflammatory (and neutral to high alkalinity foods) while avoiding inflammatory (high acidic) foods.

Over time, too much inflammation and too much acidity can lead to: arthritis, joint pains, digestive issues, fatigue, skin issues like eczema or psoriasis, toxic overstressed liver, heart disease, many cancers, hormonal imbalance and more. Now, I know because you are reading this you're open to making shifts in your health and well-being and want to live a long vibrant and healthy life? Am I right?

Well, this is a simple strategy for you to follow that is only going to benefit the healthy state of your body! Understanding and using the right foods to consume in order to reduce inflammation in the body is one of the best strategies long-term to lower your risk of any long-term health symptoms.

Have you ever wondered why some people always seem to be motivated by their health while others (and maybe this is you!) always jump on and off the health or wellness bandwagon? One week you are on a juice detox, the next week you are eating chips for breakfast and the next week you decide to sweat it all out and do 30 hot yoga classes in a row. 

I am fascinated with understanding human behaviour when it comes to health and wellness.  When working with my clients I want to understand what drives them, what motivates them and what also holds them back from living their healthiest and happiest lives. I want to know what drives their healthy and unhealthy habits. I want to understand why some see success with committing to their health and the process of healthy living while others struggle with this their whole lives.  ​

Working with hundreds of clients one-on-one but also in a group format, I have come to learn that not everyone will see success in terms of staying motivated and committed. Not everyone will unless of course, they learn this very simple yet profound secret of what motivates us all in our health. This single aspect of an individual's way of living defines how motivated they will be and as a result the positive outcomes that they will see in their health. 
The mental secret to staying motivated within your health is to understand the difference of being engaged in the process or action of an activity versus being consumed by the result, goal or desire you have in mind. 

Process Vs. Result 
There are two types of people:

Person # 1

The first person is motivated by the process and the action. They engage in healthy activities from a place of presence.  They decide to enjoy their new healthy habits with joy and ease.  They have enough awareness to know when they aren't present and often stay motivated to fall in love with the process of being healthy.  They become present when grocery shopping, they carve out time in their schedule to prepare healthy meals and practice mindful eating. When they exercise they are focusing on each movement or each breath instead of looking at the clock wondering how much longer they need to exercise for or when the class will be complete. They are keen to learn about their health and then their action from a place of presence. 

Person #2
The second person is motivated by the outcome or the result. They decide to get healthy because they want to lose weight, have more energy, or feel less bloated. They decide to exercise because they lack self-love and hate their body and want to be skinny and toned. They focus on the external results, often dismissing the internal process. They often aren't present in the process because they are so focused on the result, the outcome or their goal. They become demotivated quickly when they don't see results. They lack enjoyment, fulfilment and presence through the process. 
Now, which scenario do you think stays motivated longer and as a result sees positive outcomes?
Of course, person number one. This is because lasting motivation and fulfilment come from falling in love with the process from a place of presence. Engage fully in the present moment and action from this place. It will make a big difference in how you feel and what you achieve in your lifetime, not only in your health but in your life! Your work, your relationships, everything!
This isn't to say you can't have goals. The majority of my clients come to me with health symptoms and of course goals in mind. I acknowledge them and address them in their protocols and customized plans, however, I coach by teaching them to fall in love with the process. Becoming joyfully consumed by each action and each choice from the present moment and I often work on mindfulness exercises if this is an unfamiliar territory for them. 

Here are 7 tips that help me focus on action and the present moment rather than the result with my health:

1.     Choose One New Vegetable Or Fruit Each Week
We often continuously choose the same foods each week. Get out of your comfort zone and challenge yourself to choose one new vegetable or fruit each week, this will force you to become present in your shopping experience. Notice the new flavours, textures or new ways of preparing this vegetable or fruit. 

2.     Focus On How You Feel 
Check in each day after you eat a meal and observe how you feel. Did any of the foods make you feel bloated or create a mental fog? Do you lack energy when you eat particular foods? How did you feel after that yoga class? When we can observe and cultivate strong body awareness we can fall in love with the process. 

3.     Use Your Breath 
Use your breath to guide you when your mind is wandering. I do this often throughout my day when I find my mind is wandering to my to-do list, my worries or my stresses. I always invite myself to come back to my breath, noticing the sound, the length, the rise and fall of the belly and each beautiful aspect of the breath. 

4.      Find Your Inner Child In The Kitchen 
As a child we play, we create and we have fun. It is in our nature to be this way and often as we get older we lose this sense of playfulness. Play means presence. We can't engage in true play without presence. Get creative in the kitchen, have some fun, try new recipes, create your own, put your own flavour and spin on it and enjoy the experience.  

5.      Notice Your Whole Meal 
How often do you chow down on your meal in one minute? Give yourself the time to be present with your meal. Focus on the present moment when eating. Notice the colours, the aroma, the tastes and savour each bite. Turn off all distractions, including technology and focus on the experience of mealtime. 

6.     Let Being Healthy Be Your Goal  
Instead of having a goal to lose weight why not shift your goal to being the absolute best version of you which includes you in your healthiest state? Become present to the lifestyle you choose to live by committing to treating your body with the utmost respect. Fueling it, nourishing it from the inside with high vibrational nutritious foods so you can show up and be your healthiest. Make choices each day that reflect a healthy lifestyle, act as if you are already the healthiest version of you. You will be pleasantly surprised what you end up achieving this way! 

7.     Fall In Love With Your Journey 
Staying motivated with your health isn't jumping on the next cleanse or detox. Your holistic health is a commitment that you make for your entire life. There is no start date and there is no end date. A holistic lifestyle is truly a way of living and when you can commit to this you begin living from that present state, focusing on each action, falling in love with the journey and the process of learning rather than a particular outcome, goal or desire. 
​
The true secret to staying motivated with your health is the state of presence you are in and to mindfully focus on what you're doing rather than what you are trying to achieve. 

In health and happiness always,
Stephanie

If you hopped on the turmeric bandwagon some time ago for all of its wonderful health benefits, then you are going to love this next superfood!
​
Introducing you to moringa! You may have seen this popping up in health food stores and in the holistic health market. Like turmeric, moringa has gained popularity for its anti-inflammatory and antioxidant properties. Research shows that you can use each part of this healing plant for different purposes. From tea to oil to tablet to powder form you can find Moringa taking over the holistic health market by storm. Why else has this mighty plant been named a top superfood?

Here are 5 reasons why many people have been adding this superfood to their diet. 

1.     Nutrient Rich 
Superfoods are called superfoods for a reason because they contain a rich nutritional profile. To give you some examples of how nutrient dense this plant really is let's get specific! One hundred grams of dry moringa leaf contains 12 times more vitamin C than oranges, 17 times more calcium than milk, 15 times more potassium than bananas and 10 times more vitamin A than carrots. How amazing is that?

2.     Helps Stabilize Blood Sugar Levels  
Crazy blood sugar levels are often the root of many illnesses and diseases today.  Consuming foods that will stabilize the blood sugars over time, will lower your risk of disease and keep inflammation at bay. The beneficial plant compound called isothiocyanates have been shown in studies to reduce blood sugar levels and help stabilize them over time with consistent use. 

3.     Supports Digestion 
Moringa is also high in fiber, and as we know fiber acts as a mop to your intestinal tract, cleaning and cleansing the insides of the walls. The isothiocyanates contents have anti-bacterial properties which can help rid the body of H. Pylori, a bacteria often found in many intestinal tract disorders. 

4.    Reduces Inflammation 
The isothiocyanates, flavonoids and phenolic acids contain powerful anti-inflammatory properties. Moringa oil has been shown to help protect the liver from chronic inflammation while aiding the body in detoxing harmful substances like heavy metals. Its anti-inflammatory properties have even when used topically to help calm inflammation in arthritis cases. 

5.    Benefits Neurotransmitter Functions 
I am all about boosting mood and encouraging people to do what they can through diet to support neurotransmitters in the body. Moringa is an excellent source of tryptophan, an essential amino acid needed to produce our "feel-good" hormone serotonin. It can also help support low libido and has been used for centuries as an aphrodisiac!
These are just some of the many powerful healing health benefits. There have been over a thousand research studies completed on this superfood, and there is still a ton of wisdom we still don't know!
Now, you may be wondering how you can incorporate moringa into your daily routine.  If you haven't gotten to know me yet, you will know that I always have some type of health drink in my hand (tea, fresh juices, smoothies, kombucha, matchas etc.).  I am constantly sipping on something throughout the day and exploring with different types of 'healthy lattes' are one of my favourite ways!

Moringa Latte Recipe 
The Turmeric Latte (or 'Golden Milk') has definitely been a hit, popping up in tons of healthy food spots. But, have you tried a moringa latte? Here is a simple recipe below that you can try:

Ingredients: 
·      1 ½ tbsp. Moringa powder
·      2 cups Almond, coconut or cashew milk (or any nut or seed milk of your choice)
·      2 tsp. Raw honey (optional)

​Steps: 
1.    Use a milk frother or saucepan to steam your nut or seed milk of choice.  Heat until frothy.
2.    In a small bowl, use moringa powder and a small amount of water to whisk. 
3.    Pour the nut or seed milk into your mug, add in moringa powder mixture and optional to add raw honey to sweeten.
There you have it one simple way to get your daily dose of moringa in each day!

We would love to hear from you, have you tried this amazing superfood before? What's your favorite way to use it?

Enjoy!

Stephanie xo

This past year has been a massive year of stepping into my purpose, and truly being in alignment with what I am here to share with the world and how I am here to serve.  With that being said, I began new ventures in energy medicine (became certified in Rubimed Therapy Testing), meditation and emotional healing.  I have also developed a strong connection with the universe and have used numerology to help guide me this last year.  My goal is for you to develop an unwavering trust in the divine, universe, source, god (whatever word resonates with you!), so you can truly feel at peace and love with yourself and your path.  We all have the ability to develop an unwavering faith that you're being guided with messages, and of course a spiritual practice so you can receive these messages with grace.  Yes, this can certainly happen! 

I felt this big intuitive nudge to write this blog post to help you all understand how to calculate this (many of my meditation and yoga students have asked too!), what it means exactly, and how you can use this knowledge and wisdom to help you along your path this year.  

Let's start off with understanding the universal year.  We have recently shifted out of a year of 10 0r 1 (2017: 2 + 0 + 1 + 7 = 10 = 1 + 0 = 1)  and have entered into a powerful year of 11 or 2 (2018=2 + 0 + 1 + 8= 11 = 1 + 1 = 2)

Universal Year 11 (or 2) 
What does this mean?
Every single one of us will be opened up to the natural energies of this universal year. You are then responsible to work with the natural energies of this universal year and pair it with the energies of your personal year which I will explain next how to calculate.  The number 11 connects strongly with the word 'vibration'.  As we know, everything on earth vibrates and emits energy.  However, not all vibration and energy is the same, nor beneficial to our overall wellbeing and health.  Ask yourself this, how will you choose to show up in 2018 vibrationally? You get to choose.  The universal year is supporting you in elevating your vibrational energy dramatically, and in turn this can have a positive effect on your ability to manifest work, relationships, people, ideas, financials and your health to a place of full alignment and vibrancy.   This is also a master number in which pushes us to step up! To step up into a higher form of self-realization and self actualization. To expand and evolve. Yet a beautiful dance of actioning and allowing. The most important part of this year is that it represents the spiritual messenger.  As you develop your intuitive and psychic abilities your ability to manifest will strengthen throughout the year.  

Calculating Your Personal Year 
Your Birthday Month + Day of Birth (example: May 2nd = 5 + 2 = 7) 
If it adds up to master numbers 11 or 22 then reduce to a single digit by adding them (example 1 + 1 = 2 or 2 + 2 = 4)

Now, take your Birthday Number and add it to our Universal Year (example: 7 + 11 = 18, then reduce to a single digit, 1 + 8 = 9)

Personal Year 1 
This is the very start of a brand new 9 year cycle.  This year represents new beginnings, and major life changes.  Buying a house, starting a new relationship, a new career or a new way of living.  Keep your eyes and heart opened for new opportunities that feel in alignment.  Acknowledge that you may be a bit fatigue from last year, the end of your 9-year cycle where you experienced many transitions, and layers peeling off from what no longer served your highest being and potential.  Take care of yourself, get clear, set those intentions as they will have an affect on this next 9-year cycle.  

Personal Year 2
This year we often feel the need to slow down from the previous year.  However, continue to feed your projects from year 1. This year will teach you ultimate patience, and test you to overcome obstacles. This year emotions and relationships really take a front seat on your priority list. A year devoted to love is all forms- self love, love with friends, family, colleagues and your most precious relationships.  Focus on diving deeper in connection with others, however you will be tested to set those emotional boundaries and may be particularly sensitive and vulnerable. 

Personal Year 3 
This year is a year of fun, socialization and self expression. You will have the desire to creatively express yourself and develop a strong emotional expression.  Although this year brings a lightness and joy, you may be presented opportunities to evolve emotionally and speak your truth. Your work will be enhanced my using as much of your creative expression as possible.  Define and speak your truth. 

Personal Year 4 
This year is all around effort, construction and order. This year is a strong work year, but a slow and steady wins the race kind of year.  You will have a deep desire to set up systems.  Strong systems that will create more efficiency in your life.  Ways to make your life easier and more productive. The creative ideas you had last year will start to take a more solid form. 

Personal Year 5
This year is all about freedom!! You could shout it out from the rooftop you're so excited about it.  You define what freedom means for you.  This could be more financial freedom, time freedom, emotional and spiritual freedom.  This could mean more freedom in your work schedule or perhaps the deep desire to travel and feel free.  You may be challenged with discipline this year as your freedom filled soul will want to play and explore. Make sure to harness the opportunities that come your way. 

Personal Year 6 
​Your friends and family will be at the centre of your universe this year. Your intuition will be speaking clearly this year.  You must clear, cleanse and let go to make space to hear the messages. You may ask yourself many times this year who you are and what do you want to do with your life, you will be reviewing.  This year encourages you to move toward peace and happiness. 

Personal Year 7 
This year is encouraging you to dig and dive deep my friend! Explore, get to know yourself better, at that raw authentic level. Spend time in meditation and turning inward. You will be drawn away from the material world and want to explore more of soul. This is a time for spiritual growth and self awareness. Understand your deepest desires, dreams and your power.  You will be encouraged to step into your power with confidence.  

Personal Year 8
Money, ambition and success will be strong aspects of this year. Also, the year of rewards.  You will receive what you have been working so diligently and hard at.  You will feel confident and radiant with your leadership skills.  This is the year of success, material and financial abundance.  Stay grounded and rooted through this process.  Stay open, as your success may only bring a certain amount of satisfaction.  
 
Personal Year 9
This is the cycle ending of your 9 year cycle. The year you will find many answers you have been looking for. This is un unfavourable time to make any moves or start any new projects, unless these projects came into fruition in your year 7 and 8.  Your desire to be compassionate, serve and help others will be at an all time high this year. Near the end of the year get ready for those new intentions and manifestations to take you into your next 9 year cycle, returning back to year 1. 

​Ultimately, you choose how your year is going to go, you are in the driver seat.  However, I like to believe there is a bigger plan for all of us and if we work with the energies of the universe, our minds will be blown with what we can achieve and how we get to feel through the process! Write your own script and story however use these insights to help navigate you through this next year.  Welcome 2018 with open arms! 

​Sending you all so much love,

Thanksgiving is right around the corner which means indulgences for many of you.  We emotionally eat around holidays (did you know holidays are often the most stressful time for people and majority of people admit to emotionally eating around holidays?) and let's not forget we eat to celebrate.  Besides practicing mindful eating this Thanksgiving, try tweaking a couple of your classic recipes, and better yet bring over this recipe to your hosts.  It will be a good conversation piece!

In hopes that you make more mindful choices while preparing this years Thanksgiving dinner, I have put together this delicious side 'Hummus Potato Mash' that you can make instead of those traditional mashed potatoes that are loaded with conventional butter, table salt and milk.  Instead these are loaded with healthy fats, fiber and protein to help with the blood sugar spike your original mashed potato recipe treats you with.  Your digestion and your hormones will also thank you! 

So what is ghee anyway? Ghee is used often in Ayurveda cuisine and is known for it's creamy buttery texture and nutty flavour.   Ghee is a great substitute for processed conventional butter which can lead to weight gain, high cholesterol and inflammation.  Some of the benefits of ghee is that it's: 

• Rich in medium-chain fatty acids which give us energy and fuel 
• Contains butyric acid which is a short-chain fatty acid that helps reduce inflammation
• Suitable for individuals with casein and lactose sensitivities 
• Buttery taste is even more buttery ​than conventional butter and this is because of the process of extracting milk fats and water
• One of the ultimate healing foods for digestion and hormones! 

Happy eating and preparing! 

I know we've heard it a thousand times, "get your fruits and vegetables in every single day". We know that aiming for 5-10 servings each day will dramatically lower your risk of disease and increase energy and vitality. We know these fruits and vegetables are loaded with beneficial nutrients that fight oxidative stress, and nourish our bodies from the inside out. If we know and understand this information, then why is it that less than half of the Canadian population consumes their 5-10 servings of fruits and vegetables per day? According to Statistics Canada, a merely 39.5% of people over the age of 12 reports eating five or more servings of fruits and vegetables per day. Of this percentage, women were more likely than men to consume their daily servings.
Often when I am sitting listening to my clients, they know this information but it is the action where they get completely stuck! They know they need 5-10 servings of fruits and vegetables but who has the time for that? If you are wondering 'how do I have time to consume all of that in one day?' it's because you don't have a strategy in place. There are simple and effective ways you can increase your fruit and vegetable intake with a little bit of strategic action and intention setting. It can become that simple and a part of your everyday routine. I also, always come back to the self-love piece with clients, because I truly believe this is the root of health and the decisions/action you make each day around your health. That is another blog topic for another day though! Let's have a look below to understand a brief guideline of what one serving consists of.

5-10 Servings of Fruits + Veggies (ideally 2-3 servings of fruit and 7-8 servings of vegetables) 

How much is one serving? Follow this guideline below.
Vegetables

• Dark Leafy Greens (Kale, Spinach, Mustard Greens, Dandelion Greens, Bok Choy etc.) = 1 cup raw
• Other Veggies (Carrots, Peppers, Pumpkin, Brussels Sprouts, Broccoli, Cauliflower, Beans etc.) = 1⁄2 cup
• chopped

Fruit

• Small Fruit (Cherries, Grapes etc.) = 1⁄2 cup
• Medium Sized Fruit (Apples, Oranges, Kiwi, Peach, Plum, Pear) = 1 piece of fruit
• Large Fruit (Cantaloupe, Pineapple, Mango, Papaya, Melon, Grapefruit etc.) = 1⁄2 cup chopped
• Avocado = 1⁄2 an avocado

The Colours in Fruits and Vegetables + What They Mean
​
Adding in brightly colored fruits and vegetables into your day and into your meals provides a delicious visual appeal. In addition to the visual appeal, there are three types of pigment in fruits and vegetables and each pigment has unique health benefits.
The first is chlorophyll which comes from the color green. Chlorophyll helps improve liver detoxification, is a powerful antioxidant that has anticancer effects, supports wound healing, protects the skin (from cold sores), improves digestion and weight control (by controlling appetite hormones).

The second are carotenoids which comes from the colors orange and yellow. These contain powerful antioxidant effects, which lower inflammation and protect our cells from oxidative stress, the primary cause of aging and degeneration. There are different types of carotenoids which include Beta-Carotene, A Carotene, Lutein and Zeaxanthin, and Lycopene. Each of these types of carotenoids have an array of health benefits from protecting eye health to having anti-inflammatory and anti-cancer effects.
​
The third are flavonoids which comes from the colors blue, red and cream colors. These are one of the most well-known to scientists and include approximately 6,000 types. The most common types are quercetin, catechins and anthocyanidins. These help improve blood flow to the brain, increasing cognitive function and they contain powerful antioxidants that have anti-inflammatory effects on the body.

Here are 7 Simple Ways to Increase your Intake 

1. Smoothies + Juices
If you've worked with me or follow me on social media you know that I love to encourage the consumption of smoothies and juices. Yes, it seems so simple, but this is an amazing way you can load your body up with anti-inflammatory fresh fruits and vegetables. I like to refer to this as mega nutrient dosing the body. Make sure your smoothies contain both fruit and vegetables and not just fruit. We want to make sure we are getting all those dark leafy greens in each day which are loaded with B vitamins (our stress vitamins), chlorophyll and help support hormones and healthy digestion.
One smoothie and one juice a day is a great starting point. Both have different health benefits, remember juices don't contain beneficial fiber like smoothies. Smoothies are an amazing meal substitute since they are loaded with fiber, fat and protein (when made correctly), especially for breakfast and juices are an amazing snack in between meals as that instant pick-me-up.

2. Omelets
Omelets are a simple way to load in the veggies. Cook up some delicious organic eggs and go heavy on the veggies to boost your intake. Chop a bunch of vegetables up and toss in with an egg for a satiating and filling meal. Lightly sauté your veggies in some coconut or avocado oil. My favorite vegetables to pair with eggs are onion, tomatoes, kale, spinach and brightly colored bell peppers. Fresh herbs on hand? Toss these in too!

3. Soups
You can take any traditional soup recipe or any of your favorite soup recipes and double the amount it suggests for veggies. This is a super easy way to increase your vegetable intake. As an added bonus soups are incredibly gentle on the digestive system. If you suffer from a lot of digestive discomfort after your meals like cramping, constipation or bloating, try adding in soups that are gentler on the digestive process and make sure to load up on the anti-inflammatory veggies and fresh herbs.

4. Sauces
Take one of your favorite premade sauces, sauté a ton of vegetables and add into the sauce to heat on the stove top. Use the sauce as an easy way to increase your veggie intake even if you don't want to make from scratch and want to use a store-bought jar of sauce. If you aren't making the sauce from scratch, just make sure to choose a brand that’s organic with no additives, preservatives and sugar added.

5. Chopped Veggies and Fruit Always on Hand
Always have your veggies and fruit chopped ready to go. Keep your veggies, like carrots, broccoli, celery, and cauliflower soaked in water in the fridge to keep them fresh. If they are already precut ready to go you are more likely to eat them or to snack on them periodically throughout the day. Pick up some glass containers or mason jars that you can neatly store them in.

6. Do a Plate Check
Always do a plate check before eating. Every single one of your meals throughout the day-breakfast, lunch and dinner should contain half a plate of vegetables. If your plate is only 1 quarter full, time to add some more veggies into your meal before diving in. Your shopping cart shouldresemble this as well. Awareness is everything when improving your health and habits. If you don’t have the awareness you can't make the changes. Also, consistency is key! Take it day by day but make it a non-negotiable for your health to increase your fruit and veggie intake on a consistent basis not simply on the occasion.

7. Snack on Fruits + Veg
What do you currently snack on? Chips? Chocolate? Cookies? Crackers? Opt for fresh fruits and veggies instead. Make a delicious fruit salad or chop up veggies and top with your favorite nut butters or dips like guacamole or hummus. Here are a few of my favorite combos: Celery or Carrots + Nut or Seed Butter, Cucumber or Peppers + Hummus, Broccoli or Cauliflower + Beet Dip. Also, it is important to note that typically for digestion it is best to eat fruit alone, this is unique however to the individual. If you find you are experiencing digestive discomfort by combining your fruit with other foods make sure to have it separately, approximately 2 hours away from other foods giving your body time to digest and consuming fruit on an empty stomach. If however you feel fine try adding delicious nut butters onto an apple, pear or any of your other favorite fruits! Adding a healthy fat to the fruit can help balance blood sugars and improve insulin sensitivity.

​Try implementing these strategies and watch how simple it really is to hit those numbers each day! I would love to hear from you as to what your easy ways are to increase your fruit and veggie intake each day?

- Stephanie XO

Our digestion and the health of our gut is by far one of the most important fundamentals of overall health and wellbeing.  If the health of your gut is imbalanced and you are experiencing digestive issues like gas, bloating, constipation and abdominal discomfort then this article is for you.  It's no picnic experiencing these symptoms and you may be wondering what the heck is going on? Well, over the years of perhaps not being in tune with your digestion, or in tune with how to support the gut naturally, we can start to experience some of these not-so-pleasant digestive symptoms.  The bright side is you are in full control of how you feel, and if you are experiencing any of these digestive symptoms it is simply a sign that something is off, and it's your body's way of communicating that it needs healing.  Here are 7 highly encouraged tips for you to follow if you are experiencing any digestive issues.  

1. Remove Offenders
First step to healing the gut is to remove offenders.  This includes food sensitivities, intolerances and allergies.  You can try removing the most common offenders such as gluten, wheat, dairy, soy, peanuts, shellfish and corn. Ditch the unhealthy oils, refined sugars, GMO's, processed and packaged foods that contain additives and preservatives which hinder proper digestion as well. Then, start to consume a real food, wholesome and nutrient dense diet, consisting of fresh fruits, vegetables, herbs, nuts, seeds, lean organic meats like fish and chicken and legumes.  Keep in mind if you have been diagnosed with any chronic digestive illnesses such as Crohn's, Irritable Bowel Syndrome, or Ulcerative Colitis it is best to work with a registered or certified Holistic Nutritionist to give you a more specific food protocol based on your diagnosis.  

2. Cook Your Veggies 
A raw food diet can sometimes be tough on the digestive system and if we are already experiencing digestive symptoms this can simply worsen them.  Try cooking your vegetables to ease the digestive process.  By cooking your vegetables you begin to break down the vegetables and the fibers they contain making the digestive process easier.  To support digestion you can boil, steam, sauté or roast them. You can also try mashing your veggies or try eating your vegetables in soups to further support digestion and to increase your body's ability to absorb all of the amazing nutrients.

3. Consume Your Dynamic Duo (Probiotics and Prebiotics) 
This is absolutely the dynamic duo of gut health.  Your gut health depends on the trillions of strains of healthy bacteria.  Your digestion and immunity depends on the health of these bacteria and its communities.  We are in fact made more of bacteria than we are cells, and bacteria outnumbers cells in the body 10 to 1. Crazy right? Bacteria can be unhealthy or healthy bacteria, and when we have an outnumbered amount of bad bacteria, that’s when digestive issues can arise.  Probiotics are those "healthy bacteria", which we can get from several food sources. Fermented food such as sauerkraut, kimchi, miso, kombucha, kefir and any other fermented vegetablescontain those probiotics that will support healthy digestion.  Prebiotics on the other hand are also important to aid in digestion, because they are the food and fuel for the probiotics.  Without proper levels of prebiotics the healthy bacteria cannot thrive, grow and multiply in the digestive tract.  So where can you get prebiotics? There is a unique strain of resistant starch which is in white potatoes, which is a prebiotic and you can get it in a concentrated supplement form. Other prebiotics food sources include artichokes, garlic, dandelion greens and onions.  Pair the consumption of probiotics and prebiotics daily, and you are well on your way to optimal gut health! 

4. Support Your Liver 
Without the health of your liver, digestion can't do its job.  The liver plays a vital role in processing all of the foods we take in and is responsible for removing toxins from the body.  It is our ultimate detoxifying center! When it is bombarded with toxins, pesticides, chemicals, additives and other harsh substances, it can get overwhelmed making it hard to eliminate. As a result your digestion can then be affected. There are many liver friendly foods that can help support the detox pathways in the body and aid in the elimination of toxins, such as cruciferous vegetables (brussel sprouts, broccoli and cabbage) beets, apples, lemons, limes, berries, turmeric, dandelion root, green tea, avocados and garlic. Make sure you are also drinking lots of quality, filtered water, aim for 8-10 glasses daily of water to support the livers detoxifying process. 

5. Start Consuming Bone Broth 
Have you ever tried bone broth? Bone broth is one of the best sources of collagen. The tissue that makes up the lining of the intestinal tract needs collagen. It acts as a protector to the digestive tract, helps heal leaky gut syndrome and can soothe the lining of the GI tract. Since we know the liver plays a vital role in digestion, bone broth also boosts the supply of glutathione in the body.  Glutathione is made in the liver and is a powerful antioxidant that helps the body detoxify.  

6. Use Apple Cider Vinegar 
In order to break down food particles you need hydrochloric acid, also known as stomach acid. Over time and as we age the levels of stomach acid can often decrease.  Stomach acid levels can decrease over time from chronic stress, overuse of antibiotics, eating too quickly, poor diet, regular consumption of food sensitivities, and small intestinal bacterial growth.   In order to support the natural process and healthy levels of hydrochloric acid, try regularly consuming apple cider vinegar.  Mix approximately 1 tablespoon of raw, organic apple cider vinegar in a cup of room temperature water and stir.  Drink this before a meal and this will help raise those levels naturally, easing the digestive process.  Try not to drink more water during your meal as this can actually dilute the stomach acid levels in the body.  Best to drink fluids throughout your day in between meals.  

7. Slow Down and Chew 
Our autonomic nervous system is composed of two main branches. We have sympathetic mode, which is fight or flight and parasympathetic mode which is rest digest and repair.   When we are constantly eating our meals on the go, while we are driving, working or talking on the phone we aren't mindfully eating, and chances are we are in "fight or flight" mode.  Fight or flight mode raises cortisol levels in the body (our stress hormones), making it hard for the body to properly digest foods, and assimilate nutrients for absorption.  It also lowers our digestive juices and hydrochloric acids in the body.  Take time out in your day to eat, make sure you're in a calm and relaxing state, chew your food mindfully, and aim for twenty chews before swallowing until your food is a nice mushy consistency.  Eating while in parasympathetic mode and chewing your food has a positive effect on digestion.  

​Know that you are in control of this process.  There is a lot you can do to heal your digestion. There is no need to live with the constant struggle of digestive issues such as gas, bloating, abdominal pain, acid reflux and constipation. Remember these are not normal and are all signs that something is off and you need to make some changes. If you are seeking further advice and want expert support make sure to seek out a trained practitioner that specializes in digestive health.

Imbalanced hormones are incredibly common amongst many women! I hear the common complaints of hormonal acne, bloating, cramping and more. Wondering why has become such a common problem? Well, there isn't one reason why hormones can become imbalanced. They can be tricky and complicated. Many components of your chosen lifestyle can create this imbalance and there are SO many types of "imbalances" from PCOS, PMS, Endometriosis, Estrogen Dominance, Hypothyroidism and more.

Let's first look at some of the surprisingly common symptoms associated with Estrogen Dominance (which can result in Infertility, PCOS, PMS, Uterine Fibroids, Thyroid Dysfunction and Endometriosis). 

• Moodiness
• Acne (especially on the neck, chin and jaw line)
• Irritability and easily angered • Depression
• Anxiousness
• Cramping
• Bloating
• Headaches
• Infertility
• Irregular periods
• Low libido
• Digestive issues
• Unexplained weight gain
• Hair loss or hair thinning
• Fatigue
• Cold hands and feet

So that is quite a long list, I know. If you commonly experience several of these, chances are you need to do some work balancing those hormones. Now, let's look at what creates imbalanced hormones. Ever wondered why and how hormones even become imbalanced in the first place? The holistic view understands that it's not one reason but a compound effect over time from the environment and our diet.
Here are a few things that over time can contribute to imbalanced hormones:

• Eating conventionally raised (that contain hormones and antibiotics) meats and dairy
• Exposure to xenoestrogens (These are in personal care and house hold products like shampoo, lotions, perfume and chemical filled cleaners. Heating plastic containers also create xeonoestrogens)
• Birth control pills
• A diet low in fruits and vegetables
• A diet low in good quality soluble and insoluble fiber
• A diet low in healthy fats (hormones need fat to function)
• A diet low in quality protein
• Consuming a high glycemic diet
• Tap water (which contain endocrine disruptors)
• Overconsumption of alcohol
• Overconsumption of caffeine
• Environmental air pollutants
• Bacterial imbalance in the gut (foods like sugar that feed bad bacteria)

Balancing hormones is not a quick fix, it takes time and consistent action and is recommended to work with a Holistic Nutritionist or Naturopath who can help you understand what foods should be eaten and any nutritional supplementation to support the process. But for the sake of this lovely article, we are going to chat about one of my favorite ingredients to add into your regimen for balancing those lovely hormones of yours and that is turmeric. 

Turmeric is an Ayurvedic spice used in Indian cuisine that has powerful anti-inflammatory benefits. On top of this anti-inflammatory effect it has on the body it improves estrogen metabolism. So, if you have high estrogen, turmeric is an amazing addition into your daily routine because of its anti-estrogenic properties. Lastly, turmeric supports the liver. The liver is responsible for clearing out excess estrogen from the body, clearing toxins from the blood, producing bile and converting food to energy. The active component of turmeric, curcumin has been shown in studies to support the detoxification ability of the liver, enhancing it's ability to clear out any of those nasty unwanted toxins which contribute to imbalanced hormones. Turmeric also protects again oxidative stress and can increase glutathione, which is an enzyme that the liver produces, which acts as a powerful antioxidant.

What Should You look For When Choosing Turmeric? 
When choosing turmeric look for one that is certified organic and non-irradiated. Spices are one of the top most irradiated foods, this means nutrients are damaged through the irradiation process. Be aware that foods which have been irradiated cannot be labeled as USDA certified organic.

How Should You Consume This Delicious Spice?
You can add it into any of your dishes when sautéing to add a bit of flavor and spice or you can consume it my favorite way, which is as a golden milk latte. Follow this simple and easy recipe below.

Golden Milk Latte Ingredients:

• 1 tsp. Turmeric (I used root alive, but you can also use fresh turmeric, feel free to increase this amount if you like the strong turmeric taste)
• 2 cups of Coconut milk (or any other homemade nut milk that you aren't sensitive to)
• 1 tsp. Coconut oil
• ½ tsp. Black pepper
• ½ tsp. Ceylon cinnamon
• ½ tsp. Ginger
• 1 tsp. raw honey (optional, or opt for stevia if you prefer

Instructions: 

1. Add all ingredients into a high power blender, vitamix or blendec and blend on high until heated OR add all ingredients into a small saucepan and heat on low heat on the stove, whisking occasionally
2. Pour into your favorite mug, sprinkle a dash of turmeric and cinnamon on top
3. Sip and enjoy!

Turmeric also has blood sugar lowering capabilities, and when paired with cinnamon (best quality source is ceylon cinnamon) it can help support blood sugar control in the body. In this recipe we have added in some great sources of quality fats (which we need for hormones to properly function) through the coconut oil and coconut milk. This recipe is perfectly paired and is waiting for you to replace it with your morning cuppa!
Daily, I also take my life saving lorna vanderhaughe supplement called estrosmart which contains turmeric as one of the ingredients. I would love to hear what's your favorite way of adding in Turmeric to your daily regimen?

*Please consult a practitioner and your physician before taking any new supplements. Link on anti-estrogenic properties - Link to lorna vanderhaughe - Link to root alive

It taught me to release all these emotions I had been stuffing inside for years.  It taught me to do the internal work, to peel the layers back, to show up in my authenticity, to experience truth instead of always numbing externally through keeping busy, drinking, shopping or whatever my next external gratification was.  It taught me that it's completely ok that I don’t 'play by the rules', that it's ok to design my own schedule, and not want a normal traditional '9-5' job.  That it's ok to define success on my own terms instead of what society tells us.  

​Working a corporate job wasn't me, and for years I felt guilty about this, because of what I felt others expected of me (particularly my family.) Although, they have always supported me, this was the story I was telling myself.  This experience brings me to the topic of transparency and seeking internal freedom.  I have been theming my classes around this very topic recently as I know I am not the only one out there that has experienced a lack of transparency and internal freedom.   
 
Many of us are going through the motions of life, unaware of what transparency and internal freedom actually means.  I see it every day. We are seeking outside external gratification for our happiness and joy.  The cars, the houses, the relationships, the weddings, the shopping or the perfect body.  Where what we really seek, all of us (even if we don't know it yet) is transparency and internal freedom.  This is the path of awakening. We seek to be seen. One of my spiritual coaches shared the definition of transparency with me which reads: easily detected or seen through :  readily understood :  characterized by visibility or accessibility  

Now, how many of us are standing in our truth and being transparent? This is a heavy question I know.  But, here's the thing.

Have you asked yourself why you are here? Do you crave that feeling of internal peace? That feeling of peace and internal freedom manifests when you show up in your most raw form. You are here for a purpose and a reason.  You are here to step up and show up in your truth.  You are here to grow and evolve.  You are here to serve.  You are here to be seen. Truly seen. And the only way we can do this is by peeling the layers back, healing past traumas, understanding who we are (and who our ego has been for our whole life) and taking inspired action.

​I have always been driven by goals, my whole life, until I realized that my whole life I have been connecting my self-worth with what I achieved.  If I didn't achieve, I didn't feel worthy of love and belonging. If I didn't achieve I wouldn't feel free.  

If your self-worth is always connected with what you achieve, how are you going to experience internal freedom? You can't. Internal freedom comes from being unapologetically you, standing in your truth and your transparency, showing up in your authenticity, whether you achieve anything or not.  We are constantly craving to be seen for who we really are.  We are searching for freedom in all the wrong places.  Because, financial freedom, time freedom, and whatever other kind of freedom you are searching for externally is not going to give you the internal freedom that your soul craves.   
 
Turn inward.  Do the work and this is where you will experience true joy and freedom.   
 
Sending lots of love and light to you always,  ​

This morning I am enjoying yesterday's frittata that I made for dinner.  This is an amazing meal to keep stocked in your fridge, and that can be deliciously enjoyed as left overs for either breakfast, lunch or dinner.  You can enjoy it cold right out of the fridge or warm by reheating it in the oven. I work with a lot of busy clients that ask for support in quick, easy, recipes that they can make in bulk and that can be enjoyed over the week.  This is definitely a must recipe to add to your meal prepping day! Each week switch up and introduce new vegetables and herbs to give you more variety, reinventing the recipe each time you make it.  

​Introducing the above is a great start.  But as equally important, is to ditch the habits and foods that aren't doing any good for the health of your skin (and your entire health for that matter!) 
 
What to avoid: 

• Sugars  

Sugars are inflammatory to the body, and overtime can be the root of a lot of health problems.  Sugar also has a negative effect on those lovely hormones of yours, gals out there to balance hormones effectively you gotta ditch the processed sugars! When hormones are imbalanced, our skin is acne prone, inflamed and lacks that glow.   

• Smoking 

Smoking directly pulls vitamin C out of the body and as discussed we need high levels of vitamin C for beautiful looking skin.  Smoking evidently contains a large amount of chemicals that also destroy collagen and create inflammation.   

• Alcohol  

Alcohol directly affects the health of the skin.  Alcohol pulls important vitamins and minerals from the body in order for the alcohol to break down. It is inflammatory and also contains lots of sugars.  Over time this damages cells and increases skin aging. If you are going to opt for a glass of vino this summer go with an organic glass of red wine which contains antioxidants such as resveratrol which do contain health benefits. Any alcohol in excess however contributes to aging skin, so watch your quantities! And yes, I do love a good glass of vino!  

• Toxic Oils  

Are you cooking with the right oils? When you heat oils that are not stable in their molecular structure you damage the oil, making it toxic to the body.  Coconut oil,  ghee and avocado oil are my top choices for heating at higher temperatures.  Check your packaged foods for processed oils, many of them contain canola oil, sunflower oil or vegetable oils that are heavily processed or are not meant to be heated at high temperatures.  These toxic oils can wreak havoc on our health, and especially the health of our skin.   
 
Treat yourself with care, and nourish your body from the inside and you will find that outer glow.  That inner glow however comes from within and know that you are truly beautiful exactly as you are!  

​What are some of your best kept natural skin care secrets? I would love to hear it.  Comment below.  
 
In health and happiness,  

I know you all love a good, moist, delicious muffin! Who doesn't? Unfortunately muffins that you buy at bakeries, cafes and grocery stores (and yes even at Whole Foods!), contain a lot of sugar.  As you may have read about my story, I have had to work hard to heal my digestion, combat candida and balance my hormones.  All very separate issues it may seem, however all very interconnected.  One thing that I have had to be extremely mindful of is my sugar intake.  

Making your muffins homemade so you know exactly what goes into them is a way you can ensure you're not consuming high amounts of sugar. Opting for natural sugars like blueberries, bananas and honey, like in this recipe can all be great options to still get a bit of sweetness, plus they contain vitamins, minerals and other incredible nutrients. I love a good muffin every so often, and I know they can still be delicious without the refined sugars.  When I see clients in private clinic setting, we often look at their sugar intake as well to help heal digestion, cut cravings, starve candida and balance hormones.  In this recipe, I didn't use any refined white sugars, or even coconut palm sugar, instead I opted for blueberries, bananas and honey as mentioned which have a host of other health benefits.  I picked up a jar of this delicious raw local Ontario cinnamon honey I got at the Craftadian show a few weeks ago in Mississauga.  

If you are eliminating or reducing your wheat, gluten and dairy intake these easy tasty muffins are a great option for you to have on hand as a yummy snack (plus they are totally kid friendly for all you mama's out there!).  These banana blueberry muffins are wheat, gluten and dairy free and aren't short of deliciousness.  

Let's chat health benefits! Blueberries contain many phytonutrients and are one of the highest antioxidant foods in the world.  Phytonutrients act as both antioxidants and as anti-inflammatory compounds in the body. Both important factors when switching your lifestyle to a more holistic view. Make sure to have this powerful berry on hand for an afternoon snack, to add into muffins and loafs and to your smoothies.  

Let's have a look at blueberries and some of their important nutrients:
​

• Resveratrol (you know that thing that makes red wine an antioxidant? That's resveratrol and it's great for heart health)
• Gallic acid (has powerful anti-fungal and anti-viral properties and help fight against oxidative damage) 
• Lutein (a powerful carotenoid for eye health) 
• Zeaxthin (a powerful antioxidant for eye health) 
• Vitamin K (the blood clotting vitamin)
• Vitamin C (the immune boosting and anti-aging/anti-wrinkle vitamin) 
• Manganese (essential for bone health)
• Fiber (essential for proper digestion and blood sugar control) 

Happy spring! Yesterday, was officially the first day of spring and I can sense the shift in energy and the delicious warm weather that is upon us.  I truly can't contain my excitement for this year's spring and summer.  Last year I got married, and all around the summer was super crazy busy for myself and my hubby.  We were planning a wedding, I was working a full-time job plus building my yoga and nutrition business on the side.  Things were definitely nutty, so this spring and summer I am so excited to have more balance in my life, plus more time to share with all of you my delicious recipes, and healthy inspiration.  

I was inspired to make a healthy and light snack in the spirit of spring's arrival, so I whipped up these cutest little grilled zucchini and goat cheese slices.  They were incredibly easy to make and quick to prepare.  I made them in less than 10 minutes and with only 5 main ingredients. 

You can top your zucchini slices with any of your favourite veggies and herbs.  Have fun with it and experiment with different ingredients. The possibilities are endless! I would love to hear what else you have tried topping the zucchini with!

Once again, happy spring! I hope you are as excited as I am for this year's warmer weather and all of these spring and summer friendly healthy foods! 

In health and happiness always, 

​Stephanie xo 

It is that time of year where everything is green for St. Paddy's Day! The online world was flooded with green smoothies, green salads, green cookies and more! In the spirit of St. Patrick's Day I decided to use my favourite ingredient that is part of my daily routine every single day. Matcha.  I drink at least one matcha a day as a latte at home, by using my frother to heat my coconut milk, cashew milk or almond milk.  It's my instant pick-me-up that's loaded with antioxidants and gives me sustained energy without that nasty crash that coffee brings.  On top of enjoying my usual matcha latte, I used matcha in these cookies in the spirit of St. Paddy's Day.  Matcha green tea is amazing to use as a replacement for any dyes in baking, it works wonderfully.  Ditch the artificial food colouring and use this instead as a healthier alternative that won't contribute to your toxic load.  These Chewy Matcha Cookies can be enjoyed all year round, not just on St. Patrick's Day! 

I am sure you will be pleasantly surprised to know that these cookies are...

• Gluten Free
• Wheat Free
• Dairy Free 
• Refined Sugar Free 

Let me share a little bit about these cacao nibs as well...

The Health Benefits of Cacao Nibs 

• Cacao nibs are one of the best magnesium-rich foods​ which is needed for more than 300 chemical reactions in the body.  Many individuals are deficient in this vital mineral, since our soils are heavily depleted.  
• Cacao nibs can help prevent anemia since it is a rich source of iron.  
• Cacao nibs can help enhance mood by acting on your neurotransmitters which act as little messengers in your brain. 
• Cacao nibs in its most rawest form is one of the most antioxidant-rich ingredient. It is an antioxidant superfood rich in phytonutrients that help fight free radical damage in the body. 

So, as you can see these cookies are a tasty little treat without all the toxic ingredients most cookies have like artificial colours, sweeteners and preservatives.  I also love that they are gluten free, wheat free and dairy free, which are common sensitivities and allergies for many individuals.  Your tummy and your gut will be happy with these as your afternoon treat or dessert after a healthy delicious meal! 

Such a simple recipe and the cookies stay moist and chewy for quite a while.  That's if they last that long in your house! 

​Enjoy! 

In health and happiness always, 

​Stephanie xo

I spent last week in Florida on a family vacation, and definitely got my dose of sunshine and vitamin D.  Had quite the week unplugging from work and spent my glorious days golfing, laying by the pool and relaxing. Today, with the super cold weather it had me thinking of sunshine, sand, the beach and pineapples! Delicious right? Although, I don't have the sand and beach today, it's a gorgeous sunny winter day, and let's face it, pineapples can be enjoyed any day, not just on a beach! Who doesn't love a delicious fresh pineapple, even in the winter months? Yum! 

Today, I made a delicious and spicy pineapple salsa, to remind me that spring and summer are right around the corner! I used all fresh ingredients from the earth. Foods from the earth mean high vibration, and we could all use some higher vibrational energy and more ingredients from the earth in our diet.  I also purposely went for a variety of colour in this recipe- yellow, orange, red and green, adding an array of health benefits.

This Spicy Pineapple Salsa recipe I created has a little kick to it (I am super sensitive to spice! So I find it quite spicy however it may just perfect for you!).  If you don't love spice however, just leave the cayenne pepper flakes out or reduce the amount from 1 tsp. to 1/2 tsp. It is perfect to eat simply as it is, as a side salad, with some yummy crackers (Mary's Crackers), or bean chips (Beanitos) or top onto a delicious piece of wild caught ocean fish or organic chicken.  

This recipe is loaded with vitamins, minerals, anti-inflammatory and antioxidant properties. Although, I tend to recommend leaving fruit out of meals, since it goes away from proper food combining rules for optimal digestion, rules are meant to be broken once in a while, right? 

This is such a nice treat combining the sweet taste of pineapple with the fresh herb taste of mint with some delicious veggies.  Oh, and did I mention I like EASY recipes! Yep, I am all about what I can whip up in the shortest amount of time without compromising quality, and this recipe here is super simple to prepare, being made in less than 15 minutes.  

Would love to hear how you enjoyed this recipe, or some other ways you love to eat pineapple! 

Enjoy! 

To your health and happiness always, 

​Stephanie XO