October 28, 2019

It’s only October, and I’m already tired of hearing about pumpkin spice EVERYTHING. Actually, I was tired of it in September.  So many of the pumpkin spice flavored foods are super sugary and not health promoting. It makes me cringe a little every time I hear the words “pumpkin spice”. The actual spices though, they do have amazing health benefits.

Throughout history, herbs and spices have been used for culinary and medicinal purposes. Today, scientific research is confirming that these plants do have the health promoting benefits that were known and passed down from generation to generation.  More research needs to be done, but what’s been discovered so far is more than enough to encourage incorporating more into your diet for their chronic disease preventing properties. (1,2,3,4)

The specific chemical make up varies for each herb and spice.  They contain components with anti-inflammatory, anti-bacterial, antiviral, antioxidant, antitumour and anticancer properties....

October 28, 2019

This roasted acorn squash and garlic soup makes a perfect fall meal! Lots of garlic and fresh herbs not only taste delicious but pack a health benefiting punch!

September 30, 2019

 Serves 2

This morning we woke up to our first dusting of snow! This filling dish was the perfect meal after a long walk. 


2 medium sweet potatoes, cut into bite size cubes

1 small or medium onion, chopped

2 tablespoons olive oil

1/2 teaspoon sea salt

1/4 teaspoon fresh ground black pepper

1/2 teaspoon dried thyme

1/4 teaspoon dried rosemary

6 pieces uncured nitrate free bacon

1 large bunch Lacinato kale, de-stemmed and cut crosswise into strips

2 cloves garlic, crushed or minced

1 tablespoon fresh squeezed lemon juice


Preheat ocen to 400° F. 

Place sweet potatoes and onion on a sheet pan. Add olive oil and stir to coat. Add 1/4 teaspoon of the salt, pepper, thyme and rosemary and stir again until evenly distributed. Cook for 20 minutes or until sweet potatoes are tender. 

While the sweet potato mixture is cooking, heat a large skillet over medium heat. When pan is hot, add bacon. Cook 5-7 minutes per side or until cooked and crispy. Transfer to paper towel lined p...

September 30, 2019

I used to get completely taken out by a cold or flu one or two times each fall or winter. I’d be in bed with a headache, feeling miserable and get dizzy every time I got up. This would last for several days.

Does this sound familiar? I had no idea that this doesn’t have to be my usual cold and flu season experience. It may not have to be yours either. 

For me, things completely changed once I learned how and started taking better care of myself. Now, it’s rare that I’m completely taken out by a cold or flu. If I do come down with something, it’s usually mild and often lasts only a day. I may just feel a little off and really tired. Now, I actually don’t mind being sick because my symptoms are so much milder and I even enjoy a quiet day resting, reading or watching tv. Before, I would feel so miserable, even those activities weren’t enjoyable. 

I’ve learned to listen to my body, take it easy and take extra good care of myself at the earliest twinge of not feeling 100%.  I know if I d...

August 31, 2019

Are beans healthy? The answer to this question is the same for all whole foods. It depends on who’s eating them.

A food can nourish one person and cause problems for another. Why is this? Bio-individuality. We’re each unique. If we want to take control of our health to become our healthiest, we need to determine what does and doesn’t work for us specifically. It’s important to pay attention and listen to your body. How do you feel after you eat beans? 

If you get a stomach ache, bloating or gas after eating beans, that’s a sign that right now, they're not the best option for you. It could be that if you work to improve your digestion, you’d be able to eat beans without problems. 

Beans are a great source of fiber, which can feed beneficial microorganisms that inhabit your digestive tract. These microorganisms make vitamins, essential amino acids, short chain fatty acids, improve immune function, reduce inflammation, protect you from pathogens and more. They create byproducts that hel...

August 31, 2019

If you’re making hummus, you might as well make a big batch with several flavors. It’s not that much more effort. This recipe makes a total of about 9 cups of hummus. It will keep 4-5 days in the fridge. You  can freeze any you won’t use within that time.

To make this, you really need a food processor. It’s too thick for a blender. If you don’t have a food processor, you probably have co-workers, friends, family and/or neighbors that would love some homemade hummus in trade for borrowing theirs. 


3 cups dried beans or 9 cups canned

3/4 cup raw tahini

3/4 cup extra virgin olive oil

1 1/2 teaspoons sea salt

3/4 cup plus 3 tablespoons lemon juice

6 cloves garlic

1 1/4 cup plus 1 tablespoon water

1 3/4 teaspoons lemon zest

1 ounce fresh dill

1 3/4 teaspoons lime zest

1/4 cup plus 1 tablespoon lime juice

1 bunch cilantro 

If you’re cooking your beans from scratch, soak them overnight first. If using an instant pot, set on high pressure for 15 minutes and allow the steam to release...

July 31, 2019

I chose to work outside today because I was feeling tired, a little overwhelmed and stressed. Now, I’m writing this from a shady spot in my backyard, barefoot in the grass. Every once in a while a hummingbird comes by to drink nectar from the bright red Crocosmias or to chase another hummingbird away from it’s territory.

Even though I’ve been looking over client info all day and staring at a screen, I feel relaxed and energized. And I’ve gotten so much done! I can definitely feel a difference in mood and energy levels from the days I spend all day working inside on the computer. 

We have two states of our autonomic nervous system. One is the parasympathetic rest, digest and repair state and the other is our sympathetic fight or flight, go, go, go state. In our culture we’re so busy and on the go. We spend too much time with our sympathetic state heightened and not enough time with our parasympathetic state heightened. This is negatively impacting our health.

Spending more time with your...

July 31, 2019

When I was little and we had nectarine trees, it was always so hard to wait for them to be ripe enough to eat! Now they're one of my favorite foods. This salad combines them with other summer favorites. It's especially refreshing on a hot day. 

Serves 6-8

8 cups watermelon, cubed

4 nectarines, cut into chunks

1 pint blueberries

4 Tablespoons chopped fresh mint leaves

2 Tablespoons fresh squeezed lime juice

Place fruit in a large bowl. Add mint and lime, stir to mix. Serve chilled and enjoy!

Leftovers will keep 1-2 days in the refrigerator. 

If you enjoy this recipe, there's more in my e-cookbook, 31 Whole Food Dinner Recipes (that happen to be gluten free, grain free and are almost nightshade free). You can get the e-book here.

A recent study found that eating processed foods caused people to gain weight and eating unprocessed foods resulted in weight loss.

During the study people were provided with their meals and were able to eat as much or as little as they wanted. The people who ate the processed diet tended to eat faster and eat more calories than the people eating the unprocessed diet.

Have a look at the foods eaten in both diets below. It’s really sad, but the processed diet examples could be straight from a public school menu or even a home packed lunch.

The processed diet:

Processed breakfasts included:
honey nut cheerios, Otis Spunkmeyer blueberry muffins with margarine, Jenni-O turkey bacon, Sara Lee English muffins, Chef Pierre croissants, Lender’s plain bagels with Philadelphia cream cheese, Yoplait blueberry yogurt and Eggo pancakes with Smuckers syrup.

Processed lunches included: Chef Boyardee beef ravioli, Crystal Light diet lemonade, Otis Spunkmeyer oatmeal raisin cookies, quesadillas made...

April 26, 2019

Spring is here and that means goodbye hot soups and hello salads. This colorful salad is perfect for an easy and nourishing springtime dinner.

For the salad (serves 4):

12 cups mixed baby greens

8 eggs

1/2 cup sliced red onion

1/3 cup apple cider or coconut vinegar

5 radishes, cut in 1/2 lengthwise then thinly sliced

2 carrots, grated

For the lemon tahini dressing:

1/2 c lemon juice
1/3 c plus 3 Tbs tahini
4 Tbs olive oil
2 cloves garlic
2 Tbs water
1/2 tsp sea salt

Begin by soaking onions in vinegar in a small bowl. This takes the edge off the onions and adds a nice kick to the salad.

To hard boil the eggs, place the eggs in a medium size saucepan. Cover with water and add a pinch of sea salt or a splash of vinegar to help them coagulate if cracks happen. Bring to a boil, cover and turn off heat. Keep the pan on the burner for 12 minutes. Drain and run under cold water to stop cooking process. Then peel and slice cooked eggs.

Blend all dressing ingredients in a blender or use an immersion ble...

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