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All my bags are packed, I’m ready to go. I’m standin’ here outside your… you get the jist. Today marks the two week countdown to a new chapter in my life and I couldn’t be more excited to make a move to the west coast to delve into the unknown and fully immerse myself in nature, wellness, and all things health and healing.

When I think of moving, I don’t usually associate it with words like “easy” or “fun.” Though, needless to say, each time I’ve moved to a new country, province, or apartment within the same city, I’ve gained valuable life lessons that have given me the tools to make this one of the most seamless of moves yet. Of course, there have been bumps and sharp turns along the way but there has also been wide open road. When we move, we often rid our lives of clutter. We shed a skin of material things. Possessions, so I’ve come to realize, do not define us or represent our soul, nor do they create profound, long-lasting happiness.

Simplicity in nourishment and contentment in ones own life make for a fulfilled and happy soul.

I recently read a compilation of others’ definition of happiness. Some were simplistic, others materialistic. It sparked me to create a definition of my own:

Happiness is not so much something we choose but something we create. Happiness is accepting the present moment, whether good or bad, and finding the beauty in it. Being at peace with it. Happiness is a soul filled with gratitude, like a claw-foot tub filled to the brim with bubbles, on the brink of gently flowing over. Happiness is not an instantaneous, fleeting feeling but a slow and steady calm. Happiness is me.

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Happiness, in my eyes, is also this bowl of green goodness. It has just about everything you need. It’s protein-dense, chlorophyll-rich, and essential fatty acid-filled. A green bowl is quick to prepare and even easier to eat.

Oh, and one last thing! My Services Page will be up and running in the next few days. Check back soon for current offerings and news for clients in 2015.

The Ingredients {Yield: 2 bowls Total Time: 15 minutes}

Green Protein Bowl

  • 2 cups cooked brown rice
  • 1 cup cooked chickpeas or lentils {dried over canned is preferred}
  • 1 avocado, sliced
  • 2 cups kale, steamed
  • 2 cups raw green veg of your choice
  • 1 tablespoon cilantro, chopped

Good-For-Everything Dressing

  • 1 cup plain organic yogurt
  • 1/4 cup flax oil
  • 2 cloves garlic, grated
  • 1 tablespoon fresh ginger, grated
  • juice of 1 lemon
  • 1 heaping tablespoon red chili flakes {optional}

The Directions

1. Place dry ingredients in two individual bowls, plate as you wish

2. Combine dressing ingredients in a bowl and whisk or place in food processor and blend

3. Top your bowl with dressing, mix, and enjoy

*Dressing keeps for up to four days in the fridge. Double up on the recipe for an easy dip, dressing, or sauce throughout the week


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It’s four days before Christmas, and everyone is stirring because, damn, this time of year can be stressful. Anyone else scrambling for last-minute gift ideas? A homemade holiday gift can be a simple yet thoughtful gesture that anyone on your gift list can appreciate and benefit from.

This all-natural body scrub is such a treat {literally, you can eat this stuff} and is super nourishing for skin, especially this time of year. Coconut oil is so beneficial not only when consumed but also for skin health as it is said to prevent wrinkles and is known to keep skin supple and hydrated. The cacao is also invigorating, leaving you feeling refreshed and relaxed. Scrubs help promote circulation and keep the lymphatic system in tiptop shape and because our lymphatic system works in conjunction with our immune system, you could even say that this body scrub will aid to stave off colds and flus.

If you give this as a gift this year, don’t forget to #treatyoself, too.

You Will Need…

  • 125ml mason jars
  • 1/3 cup soft dark brown sugar
  • 1/3 cup melted virgin coconut oil
  • 2 tablespoons pure cacao powder
  • 2 teaspoons dried cinnamon
  • 10 drops orange essential oil {available at most health stores}
  • twine or ribbon to wrap

What To Do…

1. Mix your ingredients in a bowl until fully combined, the scrub will darken and take on a paste-like consistency

2. Place scrub in jar and wrap with twine or ribbon for a finishing touch

3. Best applied to the body in a circular motion, used right before or during a shower


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Since before I began studying holistic nutrition, I had been keen on reducing my environmental footprint. Over time, regular ol’ household cleaners were swapped for vinegar-based concoctions, food was being stored in jars and reusable cling-wrap alternatives, cloth bags became the new plastic, and my consumption of packaged products was reduced overall. Since then, I’ve not only cut down on waste and saved some cash, I’ve also learned to get creative and make the best with what I’ve got. By the way… I recognize it may seem a tad contradictory to get all environmentalist on you, yet have a photo of a Ziploc bag front and centre. I’ve accepted that the process of reduction and elimination does not happen overnight and so I put to use one of the few already-used baggies I had kickin’ around.

It’s been years since I have been using packaged nut milk in lieu of cow’s milk and for a long while, it seemed to be working out just fine. But by now, you’ve probably heard of the – yet another – harmful additive, carrageenan, in packaged non-dairy milks like almond and coconut. Destructive to the digestive system, carrageenan is known to cause inflammation and gut irritation and is also being studied for its possible carcinogenic properties. And we’re ingesting this? Yeah, no thanks.

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So, as of recent, I’ve taken it upon myself to make my own milk. I have yet to try making the plethora of nut milks {mainly because my blender is on the fritz} but I’ve got hemp milk down to a science. And what’s best is that you don’t need to strain it, simply add it to a blender and voilà. Hemp milk has a creamy and pleasantly nutty flavour that I find goes with most anything from smoothies and breakfast cereal to tea and coffee. The benefits of hemp hearts are endless, though most significantly, they are high in easily digestible protein as well as Omegas 3 & 6. Want more? Read all about them, here.

This has been one of the more simplistic lifestyle changes I have made along my journey and yet another small step in the right direction. It feels good to know I am positively impacting my body as well as the environment. Which, if you think about it, are directly connected. We are all one, in the end.

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The Ingredients {Yield: 5 cups Total Time: 5 minutes}

  • 1 cup hemp hearts
  • 4-5 cups pure, filtered water

The Directions

1. Combine all ingredients in a blender

2. Blend on high for 2 minutes, or until smooth

3. To create desired thickness – from coffee creamer to skim – adjust the amount of water

*For flavour and sweetness, try adding: vanilla bean, dates, cacao, raw honey, warming spices {cinnamon, nutmeg, cardamom} or your favourite fruit to the mix


By now, I’m sure most of you know I’m an avid enthusiast for organically grown, locally sourced produce. I think it’s tremendously important to support local farmers and stand strong behind the non-GMO movement. Thanks to this nifty infographic, courtesy of Fix, it makes understanding the how and why behind Community Supported Agriculture {CSA} all the more palatable.

When you join a CSA, you sign up for regular deliveries of fresh fruits, vegetables, and in some cases meat and dairy from the participating farms. Depending on the schedule of the CSA, you’ll have the option for weekly, semi-weekly, or monthly deliveries. The contents of each delivery vary week-to-week and are wide in variety and consistent with the NAG {natural, alive, good quality} way of eating; bringing back nutrient-rich, farm-fresh food that changes with the seasons. Joining a CSA is truly a one-of-a-kind food experience that respects our bodies, our planet, and our shared tomorrow.

Speaking of CSAs, my friends over at Fresh City Farms are in the process of launching meal kits. A series of kits that include pre-portioned ingredients, instructions, as well as a recipe to make a weeknight meal. And yep, you guessed it, delivered straight to your door. Now, if that isn’t your ideal, I don’t know what is.


PS. An insight into what my late-summer, northeastern delivery looked like…

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Oh, autumn. What a whirlwind of a season it has been.

I recently published a blog post “How-To: Grow Your Own Sprouts” rather nonchalantly in hopes that no one would notice my lack of content over these last transitory months. The air now crisp, the trees a burnt orange, and the thermostat turned on high; fall is in full swing. During this time of change, it seems I’ve made some changes too. Change in the sense of letting go. More specifically, being detached from my thoughts. I often find myself feeling frustrated and negative when in a creative rut or when I choose to take time for myself instead of work. Learning to let go of these feelings and taking a step back has helped me to be comfortable with, simply, what is. Because at the end of the day, through it all, only we know what’s best for us. But how do we learn to acknowledge this? By being alone.

Back in September, I went on three-week journey to Europe. Solo. There were many circumstances in which I had to step out of my comfort zone and learn to be alone, and comfortably alone {not to get confused with being lonely}. Now, this most often comes naturally for me, being an only child… and I knowww there’s generally a negative connotation with that, but hear me out: selfishness is not always a bad thing. Imagine no set schedule and no compromising; do what you want, when you want. On my trip this meant starting the morning with a good book and leftover pizza in bed, late-afternoon naps in the sun with sea air twirling around me, meeting and spending time with some beautiful souls whom I never would have got the chance to meet had I not put myself on this particular path, and of course, relying on and following my intuition in each and every situation.

Our intuition directly correlates with our nutrition.

Turns out the more we tune-in, the more we will discover about ourselves. Knowing that each and every decision I made while on my trip was mine and mine only, made me realize that I experience the direct outcome of my actions at all times. Now being back at home, I understand how easy it is to fall back into “busy” but I truly believe that it is essential for us to make the time to really tune-in to how we feel. Our bodies are designed to send signals {fullness, fatigue, cold, stress, etc.} and we owe it to ourselves to just listen. Travelling alone really taught me how to listen to myself in each way; I became more clear and more able to understand what truly nourishes my mind, body, and soul.

And a bowl of hearty oats does just that. It’s wonderfully nourishing and equally as comforting. I recently learned that soaking oats overnight have quite a different texture than cooked oats; they’re still whole and deliciously chewy as opposed to the porridge-like texture that cooked oats have. I adore my new-found fall breaky but are there any nutritional benefits to eating soaked oats? But of course there are. A major benefit to soaking is that you’re allowing the oats to stay alive with all of their enzymes and eventually breaking down, which in turn allows them to be more easily digested. Not to mention whole, unprocessed oats are rich in fibre, iron, and protein.

As the great writer, F. Scott Fitzgerald once wrote, “life starts all over again when it gets crisp in the fall.” And what better way to start new than with a renewed sense of health.

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The Ingredients {Yield: 1-2 servings Prep Time: 10 minutes Total Time: 8hrs}

  • 1/2 cup whole rolled oats
  • 1/2 cup filtered water {with juice of 1 lemon wedge}
  • 1/2 cup hemp milk
  • 1/4 cup chopped walnuts
  • 1/4 cup raisins or dried cranberries
  • 1 apple, sliced
  • 1 tsp cinnamon
  • pinch nutmeg
  • pinch cardamom
  • 1 tbsp maple syrup
  • pinch of salt

The Directions

1. Measure your oats and place in a large bowl and cover with water and lemon to soak overnight

2. The following morning, if you want your oats raw, add in remaining ingredients and enjoy right away

3. If you prefer your oats slightly warm, place all ingredients in a pot, add a touch of hemp milk {or almond/rice milk} and stir in other toppings. Cook for 5 minutes then serve

*Other toppings to consider include goji berries, pumpkin seeds, cacao nibs, and chia seeds



Rich in B vitamins, fibre, and protein, these little guys are considered to be one of the most vitally alive and nourishing foods we can eat. All you really need is a jar! They’re perfect to boost a salad, top a sandwich, or garnish just about anything your heart desires. Who knew it would be so easy to get our daily dose of enzymes, vitamins, minerals?

You Will Need…

  • mason jar {or germinating jar}
  • 2-3 tbsp sprouting seeds or beans {I used: radish seeds}
  • cheese cloth
  • elastic

What To Do…

  1. Cut cheese cloth to fit slightly larger than the lid of the jar
  2. If you have a germinating jar, skip step 1
  3. Add in seeds/beans to the jar
  4. Fill jar with water 3-5 cm above seeds/beans, cover with cheese cloth and let soak overnight. Empty in the morning by letting water pour through cheese cloth/germinating jar lid
  5. Place jar in indirect sunlight and prop upside down {in a bowl} to make sure all the water is drained. Rinse seeds/beans every 8-12 hours
  6. In 2-4 days you should have sprouts!
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