Intro to a Plant-Based Diet!!!

Plant-Based Diet


Hey Gurl,

Have I got the Detox for you! I am offering an Intro to a Plant-Based Diet that will help you shed pounds and energize you to the core. I will show you all the steps to successfully complete a Plant-Based Challenge. You will be glowing and feeling fantastic after the 7 Day Eat Fresh Challenge! Your skin, kidneys, colon and liver will all thank you! Don’t you want to look and feel great?! I will show you how to thrive on those 7 days. I will provide a 7 Day Grocery List, Meal Plans and Recipes for a Vegetarian Diet. Maybe you will love it so much that you will extend it to 14 or 28 days! You never know. Once you get energy from fresh food, you may never look back! Goodbye fatigue, stubborn tummy weight and sleeplessness! Hello world!

80/20 Food Rule


Weight Loss is the Fabulous Side Effect of the 80/20 Food Rule!

Yes, you heard right!  Weight loss is the fabulous side effect of the 80/20 Food Rule.  Isn’t it amazing when you lose weight without trying?  What now?  You’ve never lost weight without trying?  Well, you are in for a treat!!!

Part 1

What is the 80/20 Food Rule?

You eat 80% whole organic foods like local, seasonal fruit, veggies, seaweed, roots, beans, bison and ancient grains.  The remaining 20% can be fun food.  You can divide it anyway you like.  For example, you could have a full serving of Mediterranean quinoa salad with garbanzo beans and a glass of vino.  The cucumbers, tomatoes, red onions, quinoa and homemade vinaigrette would be the 80%.  The goat feta cheese and vino would be your 20%.  Easy peasy, lemon squeezy!

Another way to play it, is give in to four cravings a week.  If I’m craving butter chicken, I should sit down and enjoy a bowl with garlic butter naan.  Don’t worry, that still leaves 17 healthy meals a week!  I know, it sounds too easy to be true!

On the other hand, some people look forward to a whole cheat day!  That can be dangerous!  You could outdo all your hard work in one day.  Imagine you eat healthy all week and binge on Saturday.  It’s never a good idea to gorge on “unicorn” buckies but kids these days, eh?  Gotta try everything once.  Ain’t that the saying?  So, if you want to go down this path, that’s cool.  Enjoy yourself, just rein it in a little if you feel the need to unbutton your jeans!

Part 2

Pobody’s Nerfect!

Hopefully, I’m not the only nerd out there and you got that!  Yes, nobody’s perfect!  I don’t always eat 100% organic whole foods.  Some friends and family say, “Oh, we could never eat like that!”  Yeah, I get it.  Neither can I but I try my best for 80% nutritious food and 20% fun food.  Everybody needs a break!  This is where the 80/20 Food Rule comes in.  One friend said, “Oh, I’m the opposite…I eat 20% healthy and 80% junk.”  That’s okay too!  We all have to start somewhere.  Aim for 30% nutrient rich meals…then 40%…then 50% and before you know it, you’ll be at 80% if that’s your ultimate goal.

Some go-getters aim for a 100% perfection.  It usually blows up in their face and they end up in a fast food joint.  I prefer a gentler way.  80% is better than torturing myself and eventually quitting because it is impossible to stick with.  Say yasss to the wine, dark chocolate or cake.  Slow and steady wins the race.  It’s a process and diet change.  It won’t happen overnight.  I’m also happy to say it’s not boot camp.  I’m definitely not a drill sergeant but I will get you there eventually.

When you try these meal plans, you will notice your plate will look bright and colourful.  You will feel lighter and more energetic.  It’ll be fun and motivating to prepare and eat your next meal.  You will no longer feel bogged down by heavy carbs or need sugar to get through the 3pm slump.  Excess tummy weight will slide off of your body as a side effect!  You can kiss those love handles buh bye!

The 80/20 Food Rule makes sense and it works.  You will notice your energy levels elevate when you eat by the Rule and you will feel your energy levels crash when you indulge on 20% sweets or carbs.  Naturally, you will lean toward the more blood sugar balancing meals and the cravings should lessen because you will be satisfied with  the nutrients from 80% of your meals.

Test it out for a week or so.  You can post foodie pics on our online food diary to show us your progress.  If you need more support or help with easy nutritious meal plans, contact me at Work with Me!  Good luck ladies!!!

A Nutritionist’s Weird Habits


The funny thing about nutritionists…we are a quirky bunch.  For example, when my husband first met me, my kitchen was full of jars of kombucha and mother.  This was almost ten years ago when barely anyone had heard of it.  I’m surprised he didn’t run for the hills.

Let me tell you about two of my healthy habits that come across as weird.

The first strange habit is having dessert first.  I cannot imagine indulging after I’ve eaten a full meal.  To a nutritionist, it’s the stuff that nightmares are made of.  Family, friends and waiters think I’m rebelling when I order dessert first.  Haha, I’m not really.  I have my reasons.

The other odd habit is not having a drink with my meal.  Isn’t it funny how we are expected to have a drink with our meal?  If we don’t, our meal looks and feels incomplete.  My mother in-law still offers me water or juice with my meal.  She hasn’t gotten used to the idea that I won’t drink it.  It’s been almost 10 years!  I swear I’m not depriving myself.  I just want optimal digestion.

Let me explain myself and my little nutritionist quirks I’m not a weirdo.

Having dessert first has its health merits.  When my professor said she always has dessert first, we all had a chuckle about her indulgence but she was serious and then it all made sense.  Oh, the clarity!!!

She explained fruit and dessert digest very quickly through our digestive system.  If we have it after our meal, it will start to ferment on top and cause gas.  Even if we have an early nightcap, red wine or alcohol can ferment on top of our meal causing discomfort and gas possibly interrupting a romantic date.  Not cool.

My second point, lay off the water at mealtime.  Drinking water before or during a meal removes the digestive enzymes in your saliva and all the enzymes down the digestive tract.  You really do need enzymes to break down your food.

Unfortunately, this is not where your problems end.  The water or juice dilute your stomach acid so your meal will not be broken down or absorbed optimally.  Leaving you nutrient deficient with excess water weight.  Boo.

The funny thing is we sell loads of digestive enzymes and apple cider vinegar to help with digestion.  For all we know, people could be downing their meals with a gallon of water defeating the purpose of their expensive supplementsOh, the horror!

Don’t get me wrong.  I love my water.  You should drink 2 litres of water daily to keep hydrated.  Just don’t go to town on it during your meals.  You could have a sip or two at mealtime.  There’s a time and place for everything.

For example, drink a glass of water before bed and upon rising.  Drink water while working.  Knock yourself out!  Everyone thinks I’m nuts when I say no thanks to water at the dinner table.  Sometimes, I give in and accept it but I rarely drink it.  Honestly, I don’t want anything to do with it but the choice is yours.  You could drown away your meal anytime.

Some people say, oh I need it in case I choke.  Well, that’s a whole other topic my friend.  I could go on for days about this.  I’m having so much fun!  No, really.  This is what I do for fun.  Nerd alert.

Did you learn a new tidbit about digestion today?  Please like if you did.

Do you follow any of these nutritional quirks or do you have any of your own?  Haha, I’d love to hear about it in my comments section.

Thanks and peace out.

Mason Jar Magic



Oh no, it’s 3-o-clock!  My tummy is grumbling and I’m starting to feel hangry.  Don’t panic!  Don’t go to the office kitchen for a pick me up.  There’s always coffee, chocolate, donuts or chips in the staffroom.  Avoid it at all costs!

Instead, have yourself some Mason Jar Magic(ha, I should patent that)!  Show up at work with these glass beauties!  Plain, ordinary veggies are magically transformed intogorgeous meals.  They’re easy to make and stay fresh refrigerated for 4 days but mine disappear way before that.  You will not evenhave a desire to reach for those sugary treats at the 3-o-clock slump.  Instead, you will raise your adorable vitamin packed Mason Jar.  This will literally save youfrom eating empty carbs and blah beige food.

Your family, friends and colleagues will love your cute Mason Jar concoctions and feelinspired to join you.  I was actually a member of a Smoothie Club and Salad Club at work.  It fun, healthy and easy.  We all brought one ingredient and created a smoothie or meal together but that was so 2010 (ha, jk.  I’d still do it if I still worked there).

The new, cool thing would be creating aMason Jar Salad Club.  Now, that’s an idea!  I kind of have a MJS Club already.  My munchkins help cut up all the veggies and fill up the jars.  The little one just cuts mushrooms with a butter knife but I’ll take all the help I can get.  By the end, the kids have had fun, snacked on veggies, learned a life skill and the fridge is packed with healthy to-go meals.  That’s a win-win!

I recommend you keep these in your fridge, at work and in your purse if you are getting groceries, taking the kids to their activities or running errands.  They’re a lifesaver, literally.  Mason jars will curb nibbling on fast, unhealthy snacks.  The recipe follows.  For other health tips, join me and feel lighter!





Fresh basil

Squeezed lemon




Red and yellow peppers


Romaine lettuce

Organic kale


First, blend all four dressing ingredients together.

After that, pour 3 tablespoons of dressinginto each mason jar.

Then add the cucumbers to the bottom of the jar.  Hearty veggies such as cucumbers, carrots, radishes and celery do well saturated in dressing.

Next, add yellow and red peppers, snap peas or any colourful vegetable.  Don’t forget to cover the whole rainbow as you are layering your ingredients.  Every colour represents a different vitamin.

After that, add tomatoes, beets, mushrooms and softer veggies.  You may also add ancient grains, raw nuts or seeds for a more filling meal.

Finally, pack in romaine lettuce and organic kale.  It’s a good idea to switch up the greens every week.

That’s it!!!

*Try to prepare 6+ mason jars at a time.  They will be gone before you know it!

*Unfortunately, I did not invent Mason Jar Salads and would like to thank whomever created them for combining beauty, health and raw food.


Welcome to the Life of a Nutritionist!


Kombucha with Berries in my Favourite Glass

Let’s talk about delicious green smoothies, blueberry chia parfait, satiating salads in adorable mason jars, coconut covered cacao energy bombs, buttery roasted veggies, sea salt kale chips and fermented Kombucha with berries!

This foodie lifestyle is for you, my friend!  Toss that ‘50% chicken’ sandwich sorry excuse for a meal and make the change.  Not only will your food look delicious, it will have your taste buds dancing because it will be real raw food!  Yes, raw food is the answer.  However, eating raw food doesn’t mean sitting there eating a whole head of raw cauliflower.  There’s much more to it than that.  You’ll see.

Anyway, after having a baby girl, my tummy was never the same.  Some women say we should stand tall and be proud of our bodies and tiger stripes.  I am all for empowering women but this wasn’t for me.

I was not happy with my post baby body.  I had to take a break from babyland (ha, she’s 3) and focus on myself again, so I focused on raw food, started meal planning, took my essential supplements, made some key lifestyle changes and steadily lost the weight.  It wasn’t painful nor should it be.  Healthy changes should be fresh, fun and enlightening.  Join me and change your life!

Work with Me