October 20, 2015

big magic smallBig Magic: this book is rocking my world right now. If you’re interested in living a more creative life, get in-volved. 

Undiet Cookbook: Jam-packed with 130 gluten-free recipes, this is a GREAT place to start if you are looking to kick it gluten-free in a whole foods diet kind of way. 

Thermos: keep your soups, stews and curries steamin’ until your lunch break with a good quality thermos.

 

 

September 29, 2015

Exciting Events!

Growing ROOTS Workshops

Calling all mommies to be! My very good gal pals have achieved their goals, and created the Growing ROOTS Workshops. Rachel Llewellyn and Ruth Mckinnon

Founded by two RMTs who saw a need for accurate information in health and wellness, they decided to create a community that would concentrate on how to lead a healthy life through preventative care instead of reactive care. Their main focus is to create awareness on the importance of not only food and body- but the overall well-being through the mind and body connection.

Partnering up with other health care providers, the goal is to address common issues that are prevalent in the community and educating the public on how to create better lifestyles through healthy choices. Together they are helping support Doctors by educating the public on how to help prevent issues, with the intention of creating a healthier ageing population.

Their first event is a pilot workshop with a Prenatal focus. Offering a 7 week course, they will cover not only labour/delivery, the fears and the uncertainties that come with it, but focusing on the couple as a team. Their team of women consist of; an RMT, Labour & Delivery Nurse, Yoga Instructor and a Clinical Social Worker. To learn more check out: http://www.rachelrmtdoula.com/workshops.html.

The goal of their Pilot Prenatal Workshop is to have their couples feel CALM, CONFIDENT and EXCITED about pregnancy, labour & delivery as well as parenthood!

If you have a health and wellness related issue that you would love to learn more about, contact: Rachel.rmt.doula@gmail.com.

June 16, 2015

Exciting Events!

Guest Blog: Self-Defense for Destructive Thoughts.
Next week we have the honor of welcoming a fellow wellness warrior and clinic counselor Courtenay Crucil to Wellness Wednesdays.Courtenay Crucil

Courtenay will be shedding some light on why often say things to ourselves that we wouldn’t dare say to our worst enemies; plus the simple steps you can take to put self-compassion into action.

Vibrant Life Cleanse Program & Cookbook is 40% off!
Sip away sickness this summer with a book for people that are ready to take better care of themselves. On the surface, it’s about juices, smoothies and cleansing. But really, it’s about activating your most radiant self.

Use the coupon code SUMMER to get 40% off now until June 30, 2015. Grab your copy by clicking here. Your happy, healthy life is just one step away!

Free Nutrition Seminar on Wednesday, July 8th at 7:30pm.
We’re back baby! I’ll be hosting another free Nutrition Seminar on Wednesday, July 8th. Join us in July to discover 4 key strategies to successfully slim down (for good!), plus the top foods to fight fat and boost mood.Discovery Sessions Available

Ready to RSVP? Email claire@clairelegresleyRHN.com to reserve your spot – seating is limited so don’t dawdle my friends.

Discovery Sessions available next week.
I have only a few complimentary Discovery Sessions available next week. Click the link below to schedule a day and time that works well for you. Easy-peasy!

Link to online schedule.

April 29, 2015

A W.W. reader shares her story of falling in love with healthy fat, herself and her wisdom in achieving optimal health.

Hi, my name is Caroline, I’m 41, a mother of 3 kids are 9, 6 and 4… I am a yoga teacher and life and business partner to a Nutritional Doctor, with a nutritional medicine clinic in Mullumbimby, a small town in Northern NSW, Australia.

Just prior to Christmas I started the Keto Diet and after a few weeks started experiencing for myself the radical transformation the occurs with this high fat way of eating. Improved brain function and clarity of mind, long lasting energy and a feeling deep within at a cellular level of being finally truly and deeply nourished and satisfied.

However, a few months into Keto, I started noticing a few negative effects: my bowels were no longer functioning as well, and I started having episodes of insomnia. I am not the most organized person, and my honest opinion is that you need to be quite disciplined at monitoring your daily food intake. My ultimate conclusion was firstly that I probably wasn’t eating enough in the Keto diet, and secondly, the reintroduction of dairy (cheese, milk) wasn’t agreeing with me.

In the last couple of months, I have settled comfortably into a ‘relaxed’ Paleo Way of eating, with lots of butter thrown in for good measure. I absolutely believe that I don’t need grains in my diet. We have a never ending supply of fantastic organic eggs thanks to our flock of free ranging chickens.

We eat seafood and chicken, although no red meat (due to allergy). Lots of salad and veg and as much avocado and coconut as possible! I have cut out all caffeine (surprisingly easy after years of thinking it would never be possible) and I start every day with a decaf bulletproof coffee loaded with ghee and coconut oil, followed by a supplement laden smoothie. And I eat very little fruit, occasionally berries or a tropical fruit once in a while.

In conclusion, I’m feeling incredibly motivated to keep trying new things but I know I am finally on the right path for me, after 41 years of trial and error.

No one can tell you what the right thing is for yourself, except for you.

I am very blessed to have a wonderful partner at the cutting edge of this science who does the lions share of the research for our family.

I also believe that loving ourselves and making peace with all our demons is an incredibly important part of reaching our optimal health. Wishing you all much peace and love, and blessings for good health.

Caroline Cowley can be followed on her Facebook Page . And more information on her life & business partner’s Oscar Serrallach’s clinic and bountiful offerings, can be found here.

April 25, 2015

I’ve been working hard (at keeping this a secret) AND putting together a super exciting Shape Up & Slim Down Summer Challenge to have your best-self all set just in time for sunshine.

You’ll be learning SIMPLE, step-by-step strategies that you can EASILY implement to help you:

  • Get fit – just in time for summer’s sizzlin’ activities.
  • Feel lighter & more comfortable in your skin – one piece, two piece, birthday suit – bring it! 
  • Naturally choose healthier options – at potlucks, BBQ’s, on road trips – yep, you’ll be that person. 
  • Boost your energy, all- day-long! – from morning jogs to late-night beach side bashes. 

The challenge will be online, so you can participate no matter where you live! Get in on all the delicious details by signing up for Wellness Wednesdays here. 

March 25, 2015

Free Download: My New Recipe Ebook!Eat Real Food

Haven’t subscribed to Wellness Wednesdays yet? What are you waiting for? New subscribers will receive a 60 page, Eat Real Food Recipe Ebook!

There’s nothing more fulfilling to me than sharing my Real Food message with as many people as I possibly can. This is one of the big reasons I created the Eat Real Food Recipe Ebook. 

It’s a big collection of all of my favourite meals, shakes and desserts. Make sure to take a look at the dessert recipes towards the end of the eBook. Miss cookies, chocolate and brownies? Not anymore

Click HERE to grab your copy now.

February 4, 2015

Seminar Success!

A big shout out to everyone who joined me at last week’s seminar! Thank you for incredible energy, questions and laughter. I’m inspired!

December 17th, 2014

Give Presence (not presents) this Holiday Season Video:

“As the holiday season ramps up in its peppermint-flavoured, twinkling glory, our request of you is to go for a run, hit the mat, or pour a glass of eggnog, take a seat and absorb this fact:

You have the power to dial down the chaos and make this the best holiday season ever simply by being present.”

Watch the must-see video here.


 

November 12th, 2014Diet no more image

My free Diet-No-More Nutrition Seminar on November 19th at 7:30pm

Are you sick of dieting? Trust me, you’re not alone!

Join me, for a free Diet-No-More seminar and discover the way to food and body freedom.

I’ll provide key strategies you need in order to hop off the dieting roller coaster for good! RSVP (space is limited!) by clicking here.


August 20th, 2014

Have some of your summer lovin’ eating & drinking habits left you feeling far from vibrant? GSCWell, you’re in luck. The answer to a fresh beginning lies in the 48-hour Green Smoothie Challenge.

Think of this challenge as a way to clean house. During the 48 hour time period your body will be working hard to clean out some of the toxins that may have accumulated over the summer.

This guide is packed with a list of greens to suit everyone’s taste buds, basic blending tips and simply delicious recipes; so you can stop feeling like a summer slug and take on fall in a ferociously healthy light.

STAY TUNED for the 48- hour Green Smoothie Challenge launch next Wednesday, August 27th.  You’ll have to see the price to believe it!


August 12th, 2014

green smoothie2In the hustle and bustle of our everyday lives, we often choose convenience over nutrition. We all have the challenge of getting in enough fruits and vegetables into our diet.

The 48 Hour Green Smoothie Challenge (GSC) is a great way to have convenience in a simple, nutritious and tasty way!  Through the GSC, look forward to abundant health, regulated weight, increased energy, weight loss and reduced cravings.

If you are interested – simply contact me or let me know in the comments below.

August 5th, 2014

Are you a green smoothie drinker? Thought about it but never taken the plunge? Sneakin’ greens into a smoothie is one of the easiest ways of reaching the glamorous 6 – 8 servings of fruits & vegetables – playing an oh so important role in a balanced day of nutrition.

Green smoothies are a gateway to optimal nutrition due to their convenience, digestibility and impressive nutrient profile (they pack a serious nutrient punch).

I’m putting the feelers out there – are you interested in participating in a 48 hour green smoothie challenge? If so, I will set you up with a guide outlining the basics of blending, how to choose your greens plus simply delicious recipes to get you started (or keep you going, depending on your level of expertise). And I’ll be there to support you every step of the way.

There is nothing extreme or wild and crazy about this challenge! It is just about trying to get more fruits and veggies into our jam-packed busy days.

Fruits and veggies have a unique way of making us feel so good! Unfortunately, with our busy lifestyles we have slowly moved away from these food groups. I must confess that “really awesome for my body vegetables” have hit the garbage after going bad in the fridge. I have made a concentrated effort not to let that happen anymore. This is a quick and fun way to get those nutrients without all the chopping and prep!

If this challenge has sparked your salad interest – be sure to contact me to let me know & stay tuned for more details next week. And If you’re planning on taking the green smoothie challenge – it will be much more fun with a friend. Be sure to share this link with anyone whom you may think will benefit from balanced eating – um, everyone? 😉


July 29th, 2014

Food for thought.

What do butterflies get in their stomach when they are nervous? Humans? Bill Murray

Last week I had the honor of hosting a free nutrition seminar in Toronto. I was surrounded by a group of lovely ladies & gent – who courageously shared their questions, struggles and insights. Of course we also had some good laughs; a key component to any successful evening, in my opinion.

Even though talking about real food, nutrition & health is totally my jam, I had some butterflies in flight. Speaking in front of a group about your passion is nerve-racking in all the right ways. What does that mean exactly?

It means I’ve learned to view fear as a part of the process, as Robin Sharma explains: “Fear is beautiful. An opportunity. A gift. A doorway to the highest version of yourself.”

Robin Sharma breaks – fear – down:

Fear can be scary. When it surfaces, we are wired to run. To avoid it. To consider it as a bad thing. Not true. On the other side of every fear that is keeping you small is your natural power (and your authentic greatness). To run from your fear is to run from the brilliance you were meant to be.

A fear is nothing more than a doorway into the highest version of your highest vision. The things that scare you are spectacular opportunities to discover more of all you are meant to be.

Fear isn’t bad. Nope. It’s all good. Leads to confidence (if you do what you fear). Leads to self-respect. Promotes growth. Makes you better. So today, at work or at home, if something comes up that causes you to feel like running/avoiding/resisting, don’t make a beeline for the door. Instead, show up and embrace the opportunity you’ve been presented. Because what you resist will persist. But what you befriend, you’ll transcend.

And some fun facts on those butterflies:

  • Butterflies are part of the body’s fight-or-flight response when there’s a threat to survival.
  • The stomach muscles get extra-sensitive during the fight-or-flight response, and that’s partially what causes the butterflies.
  • Neurons along the brain-gut axis let the stomach know when we’re freaking out about something.
    (www.greatist.com)


July 22nd, 2014

Soak up some inspiration while you’re soaking up the sun! This book list features my latest obsession – Danielle Laporte’s, “The Desire Map”. I can’t get enough! I’m feeling the “September is the new January” pull and striving for a new approach to my autumn goals. How about you?

Well, chew on this: “What if, first, we got clear on how we actually wanted to feel within ourselves, and then we designed our to-do lists, set our goals, and wrote our bucket lists?” Oh, heck yes! I need some Desire Map buddies, so get a copy of the book here, and be sure to check out the full reading list (to keep you inspired all summer long) here.


July 15th, 2014

cuddy-language-shapes-video-40602270It’s Ted Talk time! This powerful presentation is a personal favourite and has dramatically changed the way I choose to engage in all of my relationships from personal to new business endeavours. Consider watching this video before your next event. 

This is good stuff people: “Body language affects how others see us, but it may also change how we see ourselves. Social psychologist Amy Cuddy shows how “power posing” – standing in a posture of confidence, even when we don’t feel confident – can affect testosterone and cortisol levels in the brain, and might even have an impact on our chances for success.  Watch the very important video here.


July 8th, 2014

Food for thought.

We all know the feeling when we first embark on a brand new healthy habit endeavour. You feel jazzed, inspired, excited about these new beginnings. You bounce out of bed and effortlessly glide into your goals. And then it becomes…hard. Your motivation makes an exit and you’re left wondering “what is the deal??” Good news—this resistance is actually a cause for celebration. keep on

Todd Herman, a top notch Olympic sports psychology coach explains that when you experience resistance it simply means that changes are happening. “Instead of shutting down the new habits when they start to feel unpleasant, we need to shift our attitude toward loving the resistance that arises. By pushing through the awkward growth spurt – we gain prodigious momentum. Keep on keeping on.” Danielle Laporte

Todd Herman’s five techniques for riding out resistance (an excerpt from the Desire Map)

  1. Breathe: When you feel resistance building, stop and breathe through it.
  2. Grip your power-thought: Why are you enacting this lifestyle change? What’s the end goal? Come up with a power-thought that fully encapsulates why you are doing what you’re doing.
  3. Remind yourself: “I’m changing.” Simply uttering those words-out loud, or inside- will anchor you in reality. It’s a trigger and it works.
  4. Rehearse your performance ahead of time: It’s a powerful way of preparing your mind for what you want to happen. Script the process versus the outcome – script the way you’re going to feel.
  5. Keep drafting: If your life is a text, and you’re the editor, you can make small corrections every day. Self-editing is empowering.

July 2nd, 2014

I am going to go out on a limb and assume that you hate the processed junk that’s in conventional popsicles. Tartrazine, E102 , FD&C Yellow 5, what? … and spending twelve bucks on a measly 4-pack of organic popsicles isn’t high on your to-do list. purely popsPlus, last time I checked? Those things were FULL of sugar. If you’re looking for a holistic approach to your love affair with summertime frozen treats, you need these 45 recipes  in the new, Purely Pops Cookbook, created by Leanne from Healthful Pursuit.

Purely Pops Cookbook is a collection of 45 no-bake recipes for irresistible vegan, gluten-free & paleo ice pops. It’s your guide to making popsicles with natural sweeteners, real flavors and whole food goodness. No dairy, eggs, nuts, wheat, gluten, grains, bananas, sesame or soy. Beat the heat with a freezer full of homemade frozen treats that will encourage you + yours to enjoy a happy, healthy summer. (I know you’re going to looooove it!)


June 25th, 2014

I always have the best intention to make it to a yoga class. morning yogaI find being in a room with people who are actively trying to better themselves pretty darn inspiring. That being said, it doesn’t always happen. Lately, I’ve been getting up 30 minutes earlier and before doing anything, I hop on my mat and throw on one of Adriene’s videos. She takes yoga on in a refreshing, quirky and funny light. There are a wide variety of videos to choose from ranging from beginner sequences to more advanced and everything in between. Whether you have 15 minutes or an hour, there is something for everyone. Try starting your day with this morning sequence – a personal favourite. Namaste!


June 17th, 2014

Food for Thought.

This quote first hit home when I was seriously struggling with my weight. I would have 2 or 3 weeks of “good” eating, something would spin me out and that would be the end of that successful stretch. It was as if I was a volleyball being held underwater just waiting to catapult into failure. One day of poor eating choices would result in a months worth of restricted food in just a couple of sittings. emerson

It wasn’t until I attended my first Weight Watchers meeting that it dawned on me that yesterday’s eating choices, were just that – the past. I was actually instructed to wake up the next day, with a brand new set of points (food) regardless of what happened the previous day. How liberating!

This freeing practice of leaving yesterday’s choices behind is a critical mindset shift in any lifestyle change, weight loss or healthy habit inclusion. When you allow your choices from yesterday to spill over to the next, and the next, it becomes that much harder to pull yourself out. So the next time you’ve had an off day or your cravings conquered, I urge you to treat yourself with kindness.  Then, bring awareness to the events that occurred – perhaps noticing any patterns that lead you down that path. And finally, I would like you to leave it in the past, waking up the following morning with a clean slate thinking today is another chance to make yourself proud. (I’m so proud of you already).


June 10th, 2014

Never fall into a smoothie rut again.28daysmoothie The 28-Day Simple Smoothie System and the Vibrant Life Cleanse Program & Cookbook are two smoothie & juice cookbooks that will provide you with all of the delicious inspiration you will need to thrive on smoothies all summer long. This means losing weight, a shrinking waist and supporting your digestive system without feeling depressed, deprived or hungry.

You’ll also learn how to effortlessly use juices & smoothies to boost your health, listen to your body and activate your most radiant self! So grab a glass, and get ready to take better care of yourself this summer, honor what your body actually wants and discover what healthy really feels like.

 


June 4th, 2014

I’m thrilled to share this invitation with you because I love talking about real food, nutrition, health and smoothies. My fellow nutritionist Lori Kennedy RHN is co-hosting a 2 hour FREE Eat Real Food Webinar tonight, Wednesday June 4th at 8:00pm EDT. I’ve personally learned a lot from Lori, and I know you will too. Join her tonight so that she can teach you to…

  • Choose the right breakfast foods to calm and balance your hormones
  • Pick the best protein powder for your needs
  • Create tasty fat loss meals without spending hours in the kitchen
  • 1 sneaky trick to hiding superfoods, probiotics, healthy fats and fiber from your spouse and children (and yourself)
  • Make smoothies and shakes that support your digestive system, reduces inflammation and promote fat loss

Spaces are limited for this 2 hour FREE webinar and I know invitations are going out to thousands of people, so make sure you secure your spot right now.

Plus there is a LIVE Q and A section at the end of the webinar so you can pick her brain. Lori and her co-host Lorene Sauro will be giving away 5 digital copies of their new book 28-Day Simple Smoothie System, too. See you at the webinar!


May 27th, 2014

Ted Talk: Linking Happiness and Success

If you are unfamiliar with Ted – be sure to check out the history and prepare for that beautiful brain of yours to be expanded. This week features a personal favourite – Shawn Achor’s short but brilliant talk on how to increase happiness, improve overall success and create positive transformations. It’s funny, it’s inspiring and it has changed the way I think. I love this talk so much! Go on, watch it, for me.

TED_ShawnAchor


May 20th, 2014

You are so: loved, golden, bold, strong, authentic. We all need these reminders from time to time. The incredible (and Vancouver native) Danielle Laport has created these Core Desired Feelings to help you stay motivated, and stay true to you – because you are worthy. So go on, select, declare and inspire!

May 6th, 2014

This past week I was thrilled to be able to attend one of the first screenings of “Fed Up” – a powerful documentary on the American food industry, its policies and the direct impact on sky rocketing obesity rates. fed upWith compelling interviews with nutrition superstars such as Marion Nestle, brilliant graphics and Katie Couric’s incredible vision, this film is not to be missed. Ready to take it one step further and say so-long to sugar? Click here to find out how to sign up for the FREE challenge – with exclusive tips and resources for your sugar – free journey. Fed Up – in theatres Friday May 9th, 2014.

 


April 29th, 2014

Visualization – courtesy of Jim Carrey In this short, but powerful clip, Jim Carrey sits down with Oprah and explains the role visualization has played in his success. It is with insight, humour and honesty that we are reminded that if you can clearly see your success & believe it – it’s a heck of a lot easier to achieve it. My personal laugh out loud moment: “But you can’t just visualize it and then go eat a sandwich”. Watch the short clip here.

jim and oprah

 


April 27th, 2014

It doesn’t come easy to me: my personal journey in movement

Claire1When I was just 6 years old, I broke into the dancing world, full power. What style of dance you ask? Get this – highland dancing. Think bag pipes, swords and lots of plaid. As I got older, ballet and modern became the focus and there is a good chunk of time where I think I danced more than I walked. When it was time to call it quits on the only life I knew – it seems as though I stopped moving all together. Over the past six years I’ve struggled to get moving again. Healthy food – no problem, I always find the time. Moving my body consistently on the other hand, seems to be one heck of a challenge. So I get it – I get the excuses (“time restraints”) and the lack of confidence & motivation – I am right there with you.dance But what I have found to be true, time and time again is that when I stop thinking about so much and just do it – it becomes simple again. I believe so often in life we tend to create big stories in our head, which of course need big solutions. So the next time you start to feel yourself slipping into a sedentary rut, pause and remember – all you need to do is start where you are today & start small. Go for a walk around the block, stretch for 5 minutes as soon as you get out of bed or hop on your bike. This small shift will undoubtedly stimulate all sorts of goodness inside. We are programmed to move, and each time you do you nourish your soul.  And a nourished soul = one blissful life. Start today my friends, because sometimes it’s best to just keep – it – simple.


April 22nd, 2014

Happenstance: Life on a Bike

Shaping up just got seriously inspiring. Courtenay Crucil and Ian Gove, native to Vancouver BC, represent all things athleticism, adventure & community. Happenstance title card 1They are emerging film makers who are looking for voters to help them win a film grant for the Telus Storyhive Project! Happenstance: Life on a Bike. This short doc is about bike touring and the amazing things that happen when you embrace uncertainty and vulnerability that accompany the open road. Here’s how you can help:

  1.  Watch their pitch video here.
  2.  Signup and cast your 10 votes here. (You can actually vote for their film 5 times, YES 5 TIMES)
  3. Share this project, and link with your community!

 


April 15th, 2014

“The act of putting into your mouth what the earth has grown is perhaps your most direct interaction with the earth.” Frances Moore Lappe Earth Day is also right around the corner- falling on Tuesday, April 22nd. This year, consider giving thanks to our glorious globe by hosting an “Earth Dinner”. The premise of this celebration is to gather friends & family, choose local, sustainable and organic cuisine and dive into some honest and meaningful conversation about the impact we have on the environment. The only “rules” that are to be followed are:

  1. Use as many local, seasonal and organic ingredients as possible.
  2. Know the story behind your food.
  3. Have meaningful conversation about food, farming and your connection to the earth and each other.

To learn more about hosting an Earth Dinner click here. You will find everything from planning tips to a fantastic PDF booklet containing inspirational quotes and conversation questions.

 


April 8th, 2014

Food Matters TV

Screen_Shot_2014_04_08_at_5.15.06_PM

The Netflix of natural health! Need I say more? No problem. Food Matters TV is a brand new bangin’ resource of all things healthy. It is a growing library of over 300 healthy and wellness documentaries, expert interview plus recipe & yoga videos galore! Expand that magnificent mind with a life changing documentary. Overwhelmed with choice? “Food Matters” is a personal favourite, and has played an integral role in my wellness journey. I am so excited for you to watch it!


April 1st, 2014

Vibrant Life Cleanse Program & Cookbook

Are you already a juicer? Perhaps you haven’t juiced before but you’d love to try a cleanse; or you’re ready to incorporate a juice or smoothie a day into your daily routine. Well, the Vibrant Life Cleanse Program & Cookbook will become your juice-and-smoothie manual. This book will show you how to:Screen Shot 2014-04-01 at 7.41.12 PM

  • Effortlessly use juices & smoothies to boost your health
  • Listen to your body and know when you’re legitimately satisfied
  • Move into, through, and out of a cleanse safely, and with shining results

vibrant cleanseOver 55 dairy-free, vegan & gluten-free juice & smoothie recipes, 7-, 9- and 11- day cleanse programs plus all the tools you need to cleanse with success. All right here, waiting for you. By adding in just one juice and/or smoothie a day you are not only spring cleaning your body, but choosing to take better care of yourself, discovering what healthy really feels like. What are you waiting for? Click here to activate your most radiant self.   A sneak peek into the cookbook of the season:

C Punch

Author: Leanne Vogel // Makes: 750mL // Serves: 2 // Prep Time: 5 minutesC punch 2

This smoothie was created for those days where you’re feeling just a bit off. Starting to get a sniffle, and a bit of a headache? C Punch will knock the lights out of that germy thing you may be carrying. Ingredients:

  • 1 cup water
  • 1 banana
  • 1 orange
  • ½ fresh mango
  • 1 cup packed spinach

Directions:

  • Add all ingredients to the jug of your high- powered blender in the order they are listed.
  • Blend on high for 1 minute, or until smooth.
  • Transfer to a glass and serve immediately.
  • To store: pour into a glass container and keep in the fridge for 1-2 days.
  • Alternatively, pour into a plastic container and freeze for up to one month.

Purchase the full cookbook here.


March 25, 2014

Dancing with Fear: A peak into my weekend at the Wellness Business Summit

“Add some business to your passion” is Lori Kennedy’s motto- the mastermind behind the second annual Wellness Business Summit, in which I attended this past weekend. For two whole days, I experienced inspiring, educational and no-nonsense lectures from trail blazers in the health and wellness industry. There was technical talk, lots of laughs and moments of such profound clarity – I couldn’t not share it with you. Regardless if you are a business owner, student, mother or working professional – these insights apply to all of you. Because at the end of the day, we are all just people – with hopes, dreams and a burning desire to live a life of fulfillment, meaning and joy.

“Learn to dance with fear better” –Sean Croxton Embrace fear. Because if you are fearful, it probably means you are moving in the right direction. One of the most important moments of this weekend for me, was coming to realization is that at some point or another, we are all afraid. In fact Sean Croxton, the keynote speaker of the conference, began his lecture with, “I’m really scared, as a matter of fact I am scared all of the time. But I’ve learned to dance better with fear.”  It was encouraged that we spend 20% of our time outside of our comfort zone – slow dancing with fear, accepting it as part of the journey.

“You are the #1 secret to your success.” –Lori Kennedy Education, certifications, and letters beside your name aside – I’m talking about your brain, your thoughts and your beliefs. It was said countless times throughout the weekend that these incredibly successful people are no smarter than anyone out there. Their knowledge is a direct reflection of their ability to take action. To got out and learn, and do whatever is necessary to succeed. The only thing stopping you from achieving the life you dream of is you. And if you struggle with those voices in your head – the book “Undermind: Discover the 7 Subconscious Beliefs that Sabotage Your Life and How to Overcome Them”,  was highly recommended.

stay you“Be proud of who you are and what you know.” – Jennifer Powell and Shannon Mischuk An important reminder I think we all need from time to time.  Each one of us has a special story, set of experiences and skills. We are all wonderfully unique – allowing us to connect, make an impact and succeed on an immensely diverse and grand scale. That’s pretty darn cool. So take a minute and reflect on your story, on what you know and be proud of yourself, I know I am.


March 18, 2014

Thursday, March 20th marks the first day of spring. This means we’ve made it through the darkest months – hooray! And I know how tough it’s been, having experienced the ultimate Toronto winter. Lately, however, the days are longer, the sun shines brighter – and there is an unquestionable shift occurring.  But life can be busy, stressful & challenging and we can easily forget to notice the transformation happening right in front of us. My gal, Geneen Roth, is here to remind us no matter how caught up we get in day to day personal dramas, we must not live a life forgetting to look. We must not live a single day forgetting to look. It’s almost spring and it’s time to:

  • Notice the new green on trees, bushes, everywhere.
  • Feel the sun on your face, close your eyes and say “thank-you for this life”.
  • Buy yourself a bouquet of flowers or plant. Heck, fill up your entire living space with flowers.
  • Celebrate where you are today, and all that you have achieved – it’s pretty impressive.
  • Clean out your closet and give away any clothes that don’t fit or you haven’t worn in the past year.
  • Buy at least one new article of clothing in a color that can bloom.

So tell me, how do you choose to stay present and embrace the shift into spring?

This is based on an exercise from “Why Weight” by Geneen Roth.


 

March 11, 2014

For those of you who don’t know, I’ve recently jumped on the podcast train; and am loving every second of it. There has been one podcast in particular however, that has really resonated with me.brain2 Jill Bolte Taylor, a Harvard trained brain scientist, not only has a captivating Ted talk (which you can watch here), but is also featured in a four part interview with Oprah. Jill provides a more in depth view into her recovery from a stroke – sharing game changing life lessons and insights.

drjillboltetayloraIf you are an iPhone user – download the podcast application and search for “Oprah’s Spirit Channel”, and look for the “audio” version. If you are not, follow this link to listen to Part 1 of this memorable interview. And for the full Jill Bolte Taylor experience, check out her book “My Stroke of Insight”, here.


February 18, 2014

Last week, I got an iPhone. I never thought I would see the day. I mean, I hung onto my Motorola Razor until 2012 – so this is a big deal. And I’ll tell you this much – it’s changing my life! I’ve got audiobooks lined up, podcasts coming out of my ying yang, and meditation apps that are rocking my world.  Although I’m still relatively new to all of this, I would like to share my greatest (free) discoveries thus far.

Screen Shot 2014-02-18 at 7.52.40 PM1) App – Headspace: I featured one of Andy Puddicombe’s TedTalks in a previous W.W. His approach to meditation is fantastic – informative, refreshing and practical. This free app teaches you “how to meditate, feel happier, sleep better and beat stress.” For more information click here, and for the app click here.

Screen Shot 2014-02-18 at 7.55.40 PM2) App – Fooducate: “Lose weight, track your progress, and eat REAL food. The ONLY APP that looks beyond the calorie and helps you eat healthy and tasty. Scan a product barcode to see what’s really in your food. Fooducate will also show you healthier alternatives!” Plus trending articles, daily tips and much more. For more information click here.

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3) Podcast – Nutrition Diva: “Nutrition Diva Monica Reinagel serves up simple, painless ways to upgrade your eating habits. Before you know it, you’ll be eating healthier and feeling more fabulous!” For more information click here, and for the podcast click here.

 


 

February 11, 2014

The Importance of Self-Love on Valentine’s Day (and every day)

Valentine’s Day can stir up a whole wack of emotions. If you are more likely to call it “singles awareness day”, I ask you to hold that thought and remember we’re shaking things up this year. Head on over to this blog post, where Mara Glatzel “talks about how crazy awesome you are, and all of the wonderful things you can do to celebrate your awesomeness.” She provides 4 simple activities to improve feelings of self love, reminding you with compassion and humour, that you are enough – just as you are.


 

February 5, 2014

www.calm.com

“You should sit in meditation for twenty minutes every day – unless you’re too busy; then you should sit for an hour.” ~ Old Zen adage My first reaction to this quote was “hahaha”, followed by a “gulp”. 20 minutes is the minimum?! That’s like 3 hours in meditation time! I know the struggle of a busy day, busy mind and busy life. But I also know the undeniable benefits of taking a moment to sit in stillness and silence, re-connecting with your mind and breath.

Practising meditation in the morning (a good practice to follow is RPM rise, pee, meditate) – before checking your phone, e-mails or Facebook, will allow you to start your day in a more peaceful and calm manner, properly setting yourself up for the day ahead. If you’re like me, and haven’t quite mastered the 20 minute time-frame, or even if you have, head on over to where you will find a range of timed and guided meditations, begin with the 2 minute option. I use calm.com throughout my day – during times of stress, or when I simply need a break from the screen. It instantaneously leaves me feeling refreshed, de-stress and rejuvenated. Click here and take your first step towards calm. Screen Shot 2014-02-03 at 2.48.12 PM January 28, 2014

Vulnerability, Gremlins and Wholehearted Living Vulnerability and Shame – words that are enough to make most people recoil in their seats, and emotions best left unspoken of. Right? Well it is through a decade of research, however, that social worker, researcher and author Brene Brown has come to discover that it is in fact these emotions that are the birthplace of love, joy, belonging, courage, empathy, accountability, and authenticity. Let’s dive in.

Vulnerability Defined If you’ve ever been the one to say “I love you” first, start a new business (that’s me!), bring a boyfriend/girlfriend home, admitted you’re afraid, share a piece of art or tried something new – you’ve put yourself in a vulnerable position. In other words uncertainty, risk and emotional exposure.  What’s the big deal anyway? vulnerability “If we want to reclaim the essential emotional part of our lives and reignite our passion and purpose, we have to learn how to own and engage with our vulnerability, and how to feel the emotions that come with it.” One of these emotions is shame – we all have it, we’re afraid to talk about it and the less we do, the more control it has over our lives. Brown defines shame as the intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love and belonging. “We can’t embrace vulnerability if shame is suffocating our sense of worthiness and connection”.

Connecting the Dots As I write this, I wonder “will I do this book justice?” or “does anyone even care”? These thoughts, my friends, are what Brene has labelled gremlins. These evil little green tricksters who wreak havoc everywhere they go – stopping us from reaching our full potential. Recognizing these messages of self- doubt and criticism is an important tool for overcoming shame, because shame derives its power from being unspeakable. So, the next time you stop yourself from embarking down a path of vulnerability because power of the gremlins is too strong, say this to yourself, in turn silencing the inner critic and illuminating your journey towards wholehearted living. “Your self-worth is not on the table. You know that you are far more than a painting, an innovative idea, an effective pitch, or a high Amazon.com ranking. Yes, it will be disappointing and difficult if your friends or colleagues don’t share your enthusiasm, or if things don’t go well, but your efforts are about what you do, not who you are. Regardless of the outcome, you’ve already dared greatly, and that’s totally aligned with you values; with who you want to be.” Hungry for more? To learn more about how the courage to be vulnerable transforms the way we live, love, parent and lead:

  • Pick up a copy of Brene Brown’s “Daring Greatly”, and get ready for some serious brain explosions.
  • Watch Brene in all of her glory in one of my most favourite TED Talks here.


 

January 21, 2014

It’s time to get Inspiralized!                        
This year, Santa brought me a spiralizer. A what now!? This might machine elegantly transforms raw vegetables (zucchini, carrots, cucumber, sweet potato – to name a few) into various shapes – long, pasta like strings, slices and dices. It has brought some much needed pizzazz back into my raw vegetable life.
Enter Ali from Inspiralized.com. She takes us on the ultimate spiralized adventure – breaking down the what, how’s and why’s of all things spiralized. Plus hundreds of recipes – vegan, gluten free, and paleo friendly.
Go on, have a peek – I know you are intrigued!

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January 14, 2014 
 “No Tech Tuesdays”:  Powering Off, to Power up!
Our technological advancements are undeniably incredible – and let’s be honest, all consuming. The idea of simply sitting with oneself sans distraction is almost unheard of. Our clever imaginations have been pinched by smart phones and i-gadgets. Even with the best intentions, pulling up Facebook or e-mail as become almost as unconscious as breathing
Let me shape the path to improved social relationships, relaxation and decreased overall stress levels through technological freedom. 
“No Tech Tuesdays” involves shutting off all technology – this means phones go on silent or off completely, computers shut down- with the notification sounds turned off, and T.V.’s are temporarily kaput.You set the guidelines – whatever is most realistic in according to your circumstance (ie: a business owner needs to keep their phone close by at all times, whereas a student may not). I recommend setting a time for when it comes into effect and remain strict with sticking to it. In my house it’s from dinner until bed time.  Although No Tech Tuesdays still presents itself as challenging, it creates a space for well, you’ll just have to see for yourself.

 

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January 8, 2014

Paleo, Gluten Free, Dairy Free, Juice Fast etc. It’s confusing, I get it.
Winnie Abramson is here to simplify our health and healing. Her new book, “One Simple Change” helps us to navigate through the endless information presented to us, especially in January. As you move forward on this cleanse – making changes within yourself, your diet and your home- I urge you to make simple change #49; be kind to yourself. The next time you slip up, don’t beat yourself up. Instead, be a kind and supportive friend to yourself. Remember that you are actively striving for a better you, and that is something to be proud of.one simple change 2

November 13, 2013:
As the holiday season quickly approaches, treat yourself to this glorious cook book. Leanne Vogel at the Healthful Pursuit has given us the gift of holiday treats – healthy style. Think tiramisu, rum balls and caramel pecan squares. Not to mention that all of her recipes are perfectly free from eggs, dairy, gluten, wheat, grains, corn, peanuts, and soy.
Think healthy baking it too complicated for you?
Her recipes are simple, and with a few basic ingredients you are on your way to a nourishing holiday season. Oh yea, it’s only ten dollars. Follow this link to read more and purchase your copy: Here

November 6, 2013: As you listen to your friends talk about how “juicing changed their life” or their “newest green smoothie creation”, do you find yourself feeling like Joey from ‘Friends”, nodding along but having no idea what the heck they are talking about? Don’t worry, the fabulous Kris Carr has created an info-graphic breaking – it – down.

Follow this link to learn the basics behind juicing and blending:  http://www.mindbodygreen.com/0-10183/juicing-vs-blending-infographic.html