Tuesday, September 23, 2014


Let go of perfection. Do the best you can. Work hard. Be kind. Love. Smile. Let go. Forgive. Have compassion. Take time to breathe. Be grateful. Love others. Drink water. Get outside. Walk. Play. Enjoy!

Thursday, September 18, 2014

Let's Talk Protein

How much do you actually need and how much is actually in the food we eat?

When you hear the word you probably think of meat? But guess what? Broccoli also has protein. Yep! When it comes to plant vs. animal protein this is where it gets a little tricky. For the most part, I will say that we don't need as much protein as we think, however, it is a very important part of our every day diet. My favorite sources for protein are nuts, seeds, almond butter, tempeh, red meat and quinoa. Those are my top five. Chicken is also a great source of protein but the benefits you receive from red meat as far as nourishing your red blood cells, iron and helping to repair your muscles is so important. If you are a vegetarian, there are excellent sources of plant based proteins that contain iron.

It is best to try to be as well rounded as possible when choosing your protein sources. A little at every meal is great!

Adding almonds on top of a spinach salad is a great way to incorporate good protein + iron. For breakfast you can put some almond butter on top of a piece of toast or an apple. For dinner perhaps have a chicken breast or a couple of slices of steak. You don't have to eat the whole thing in one sitting! Save some for lunch!

The goal is to try to be as well-rounded as possible. Incorporating veggies, whole grains and fruits are also very important items to remember and don't forget the water!! 

What's for Dinner?

Recipe from Oh She Glows

15-Minute Creamy Avocado Pasta

Vegan, gluten-free, nut-free, refined sugar-free, soy-free
Creamy, thick, and rich with lots of garlic flavour and a hint of lemon. This is my newest favourite pasta dish. The avocado works wonderfully in this recipe to create a sauce so creamy and thick, you will think there is cream hiding in there. Inspired by My Recipe.org


  • 9 ounces (255 g) uncooked pasta (use gluten-free, if desired)
  • 1 to 2 small cloves garlic, to taste
  • 1/4 cup fresh basil leaves, plus more for serving
  • 1-2 tablespoons fresh lemon juice, to taste
  • 1 tablespoon extra-virgin olive oil
  • 1 ripe medium avocado, pitted
  • 1/4 to 1/2 teaspoon (1 to 2 mL) fine-grain sea salt
  • Freshly ground black pepper, to taste
  • Lemon zest, for serving


  1. Bring a large pot of salted water to a boil. Cook the pasta according to the instructions on the package.
  2. While the pasta cooks, make the sauce: In a food processor, combine the garlic and basil and pulse to mince.
  3. Add the lemon juice, oil, avocado flesh, and 1 tablespoon (15  mL) water and process until smooth, stopping to scrape down the bowl as needed. If the sauce is too thick, add another 1 tablespoon (15 mL) water. Season with salt and pepper to taste.
  4. Drain the pasta and place it back in the pot. Add the avocado sauce and stir until combined. You can gently rewarm the pasta if it has cooled slightly, or simply serve it at room temperature.
  5. Top with lemon zest, pepper, and fresh basil leaves, if desired.
Tips: Because avocados oxidize quickly after you slice them, this sauce is best served immediately. If you do have leftover sauce, transfer it to an airtight container and refrigerate for up to 1 day.
For a grain-free version, serve this avocado sauce with spiralized or julienned zucchini or on a bed of spaghetti squash.

Read more: http://ohsheglows.com/2011/01/31/15-minute-creamy-avocado-pasta/#ixzz3DfuYZPzW

Tuesday, September 16, 2014

How Much Water Do We Need To Drink?

This is a question I find myself asking a lot. How much water do I need to drink to stay efficiently hydrated?

Well the answer is about 3 liters. 2 is good, but if you can get 3 down you will feel just how important water is to our bodies. Your skin will be better, less wrinkles, less headaches, over all the answer for most of our ailments is to simply drink more water. So when in doubt, put down the diet coke, the iced tea, grab yourself a liter and drink it!