Beet root chocolate cake

Beet root chocolate cake

Have your cake and eat it too! This is a great recipe to add to your sweets list as it does not contain any added sugar AND contains great nutrition from all natural ingredients. Raw cocoa contains antioxidants that helps to fight inflammation so you...

What is Spirulina?

What is Spirulina

Typically, when I want to recommend a safe and effective way to detox the body, I suggest my clients try spirulina. This is a blue-green algae that has been used for hundreds of years to treat several disease states or to simply support the immune...

Eating for healthier sleep

good sleeping

Are you having trouble sleeping? Does it take long for you to fall asleep or do you wake up often during the night? Before you reach for those sleeping drugs, there may be a few things you need to address in your diet first. There...

How to make bone broth

How to make bone broth

Bone broth is a superfood that has been long used by our ancestors to fight illness and to stay healthy in general. Packed with good nutrition, bone broth is useful to help boost the immune system, alleviates arthritis, repairs the intestinal tract, and gets rid...

Forget Your New Year’s Resolutions

New Year’s Resolutions

Forget making New Year’s resolutions. With the New Year upon us, it is very easy to say things like, “This year, I will lose 20 kg” or “This year, I will quit smoking” or “This year, I am going to exercise more.” Instead of making...

Chipotle Lime Salmon, Recipe from Elana’s pantry

Chipotle Lime Salmon

As many of you know, salmon is a great source of omega-3 fatty acids. Omega 3 fatty acids found in fish oils have been shown to decrease inflammation in the body, increase brain health, and boost immune function. So, go ahead and try this seasoned...

Gluten-free chocolate brownies

Chocolate brownies

These Gluten-free chocolate brownies are Gooey & delicious, as well as vegan. Who said eating sweets is unhealthy?! Try out this great recipe for gluten-free, vegan brownies. They are perfect for any Christmas or New Year's Eve party. With ingredients like flaxseed, coconut oil, and...

Maple-Sweetened Pumpkin Muffins with Oats

pumpkin muffins with oats.

Savor the taste of fall with these delicious AND healthy muffins. They are great for an on-the-run breakfast or as a fuel boost before a workout.Easy, one bowl, maple-sweetened, pumpkin muffins made with whole wheat flour, oats, coconut oil and spices! These healthy muffins are...

Weight loss is difficult. Get over it!

Weight loss is difficult

Everywhere you turn you see ads promising you miracle weight loss in a matter of days or weeks. Your better logic tells you, however, that weight loss is a lot harder than that! You try over and over again only to end up feeling more...

The 3 Questions I hate hearing as a nutritionist

my weight be for my height?

I have been a nutrition counselor for the past 16 years. I have heard every excuse in the book for why someone didn’t lose weight as well as witnessed almost miraculous transformations in people’s bodies and health. But on my journey as a healthcare practitioner,...

Overnight chocolate chia seed pudding

CHOCOLATE CHIA SEED PUDDING

Simple 6 ingredient chocolate chia seed pudding That's naturally sweetened and so thick and creamy. Simple, loaded with nutrients and perfect for breakfast, a snack or dessert! Author: Minimalist Baker Recipe type: Dessert, Breakfast Cuisine: Vegan, Gluten Free Serves: 4 Ingredients 1 1/2 cups Almond...

Creamy no bake pumpkin pie

Creamy no bake pumpkin pie

Prep time 6 hours 30 mins Cook time 10 mins Total time 6 hours 40 mins A creamy, no bake pumpkin pie with a date-pecan-oat crust and a vegan pumpkin pudding filling. Topped with fail-proof coconut whipped cream! Author: Minimalist Baker Recipe type: Dessert Cuisine:...

4 Great Snacks you can try on the run

Fruit and veg smoothie

Everyone is always asking me what snacks they can eat with their busy schedule. With a little organization from the night before, you could eat healthy all the time AND enjoy the food you eat! Prepare some snacks from the night before so that you...

Healthy 5- ingredient granola bars

bars

Healthy, no bake granola bars with just 5 ingredients and a sweet, crunchy texture. Peanut butter and honey complement each other perfectly in this ideal portable breakfast or snack. Author: Minimalist Baker Recipe type: Snack Serves: 10 bars Ingredients 1 cup packed dates, pitted (deglet...

Superfood salad With quinoa & roasted sweet potato

superfood salad

Many times I tell my clients that more important than calorie intake is nutrient density. It's important to include foods that will feed your cells and metabolism instead of provide empty calories. This salad is a great way to boost vitamin and mineral intake. Thanks...

This One Superfood can keep belly fat away

coconut superfood

If you haven’t already heard about this superfood, it’s about time you did. Coconut oil is quickly becoming one of the foods that should readily be available in your kitchen. Increasing research shows its many health benefits. Here are a few things to consider: Coconut...

How to lose weight when you have hypothyroidism

hypothyroidism

According to the American Thyroid Association, 20 million Americans have some sort of thyroid disease and up to 60% of those with thyroid disease are unaware of their condition. In Europe, there are over 4 million cases reported in Greece and Italy alone (1). With...

Salt – friend or foe?

Salt

As with most things that have to do with nutrition, one single ingredient, macronutrient, or micronutrient is often singled out as being healthy or deleterious to human health. Salt is no exception. Many books, articles, and blogs speak about the dangerous side effects of high-salt...

Reading food labels

Food labels

Reading food labels can often feel like deciphering top secret codes. However, if you know what to look for, the food label can reveal just how healthy (or unhealthy) a food really is. Here are some things to consider: Each label must contain the following...

3 ways to stay healthy when you eat out

Eating out protein

People seem to think that it’s easier to lose weight by not going out so that they can avoid temptation. However, when you are trying to change your lifestyle, going out is a normal part of life that shouldn’t be avoided. Instead of choosing to...

The Truth About Carbohydrates, Proteins, and Fats

carbohydrates proteins fats

“You have to eat less carbs to lose weight, right?”, “I eat more protein so I can gain more muscle”, “Don’t almonds have a lot of fat? I can’t eat too much fat if I want to lose weight”. These are common questions and statements...

This ONE ingredient stops weight loss! Find out which one.

soy lecithin additives

Soy Lecithin is used in food products as an emulsifier. Unfortunately, unfermented soy is linked to MANY disease states which can contribute to a decreased metabolism. These include thyroid issues, digestive distress, and hormonal imbalance. When included in food in this very processed state, soy...

The Glycemic Index – What you need to know

glycemic index sugar insulin resistance

In order to lose weight, you need to count calories, right? Not exactly. A diet’s caloric value is not the only thing to consider. In addition to paying attention to how many calories a food has, it is important to assess the value of each...

The truth about fats

Fats

Although fats have been demonized in the past, they actually make up a very important part of a healthy diet. Your average food intake should consist of approximately 30 percent fat, which is more or less equal to 15-60 grams in a 24-hour period. What...

A few things you may not know about protein

Steak

How much protein do we need? Protein requirements are still debated among experts. The World Health Organization set the protein requirement for the average healthy adult to .8grams/kilogram. However, other research shows that in stressed individuals, a protein intake of 1.5 grams/kilograms vastly improved metabolic...

Tips on Meal Planning

meal planning

In the busy and demanding times we live today, most people neglect to think about what they are putting in their mouths. Many go through a drive-through for breakfast or even skip important meals. Many even forget to eat throughout the day allowing them to...

What is balanced eating?

balanced eating

Over the years, there has been much debate as to what constitutes a balanced diet. In 1992, the USDA (United States Department of Agriculture) provided the food guide pyramid in order to address what foods should be included in a healthy diet. This food guide...

Why diets make you fat

diets fattening

“Lose 10 kilos (22 pounds) in 1 week!”, “Take these supplements and you will be ready for bikini season in only 2 weeks.” These are examples of common claims you will read or hear from the weight loss industry. Unfortunately, what seems too good to...

Too much choice makes you fat.

choice shopping

The human organism is an amazing work-in-progress that has been shaped by millions of years of evolution. As a result much of our behaviour may not be as free as we think. We make unconscious decisions all the time that result from instincts that have...

Why we need water

water

“I have a headache.” “I eat right, why can’t I lose weight?” “My muscles and joints ache.” “I feel tired all the time.” Believe it or not, all of these complaints are associated with dehydration. In many developed countries, over 80% of people are chronically...

Male Sexual Health – How Nutrition Can Help

Male sexual health

The age-old adage, “You are what you eat” also applies to how healthy you are in the bedroom. There is considerable research which links good nutrition to optimal male sexual health. Here are a few things to consider when you want to improve or optimize...

Carbohydrates

carbohydrates

Media consistently tries to single out ONE main cause for all of our health issues. Diet trends are always set by marketing giants in order to sell the latest fad to many willing and desperate consumers. With the turn of the millennium, carbohydrates became the...