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Vegetarian 3 bean chilli with gluten free #keto biscuits, anyone? Recipe for the biscuit is below, bc we all have our own super secret family chilli recipe and why mess with a good thing...am I right?! . . Ingredients: 1 ½ cups almond flour ¼ tsp salt 1 tbsp baking powder ½ tsp garlic powder ½ tsp onion powder 2 large eggs 1/2 cup room temp creamed cream cheese (I used @boursin_canada ) 4 tbsp unsalted butter melted 1 tbsp nutritional yeast (optional) 3 sprigs of thyme (de-stemmed) . . Preheat oven to 450. Use cooking oil to spray muffin tin. Mix wet with wet and dry with dry, then mix the dry to the wet. Scoop into to tins and bake for 10-12 mins until golden on top & a toothpick inserted comes out clean. Makes 9 biscuits. . . So good!! (at Toronto, Ontario) https://www.instagram.com/p/B8ZgHeoB1KM/?igshid=139u6hhzzzh5g

#keto

Don’t live your life in black and white, because there is so much hiding amongst the grey. . . When it comes to weight loss and dieting, your brain is the problem. Your brain wants you to be at a certain weight. It measures the level of body fat using leptin, a hormone that’s secreted in your bloodstream in proportion to the amount of fat you carry. Higher levels of leptin in your bloodstream mean more fat on your body. If there is a drop, it will start to slow your metabolic rate in order to increase fat stores. This is why extreme #dietsdontwork and even healthier eating can lead to weight gain. . . So what’s the answer? Finding a balance. Intuitive eating will let you live in that grey area where kale and chocolate can both be part of your life. . . Exercise? Yes! Couch surf? Also yes! . . Live in the grey, it is so much more colourful!! You might just need help with finding it and making it work for you. . . That is where I come in. DM me if you’re interested in working with someone who will work with you to help you to find what works for you! . Grey is beautiful! https://www.instagram.com/p/B8RSCHih5eq/?igshid=7h0n3svt8q62

#dietsdontwork

Silence. It can be uncomfortable especially when the tension is palpable and things need to be said. . . Creating space for the one who needs to talk, when all we are met with is silence, is challenging. Instead we will often fill that space with words, trying to make everything ok. . . What we really need to do is listen. Sit in the uncomfortable silence until the one hurting feels safe enough, strong enough, to open up. Offering advice, saying you’ll understand or that nothing can be that bad; goading the person into talking will only serve to push that person deeper into their silence. . . Instead say ‘I’m here for you if you want to talk, but even if you don’t, I’m here.” And then be silent. Be present. Listen. . . Make #letslisten be at the core of @bell_letstalk day, because we often talk too much and don’t listen enough 💛 (at Toronto, Ontario) https://www.instagram.com/p/B76HRYSBzTw/?igshid=1xyvpb3k84yt3

#letslisten

Summer in a bowl! . . I don’t need to tell you how good this is for you. Nature wouldn’t make something this beautiful, if it wasn’t. . . Enjoy a 1/2 c per day and whether you choose organic (preferred) or not, make sure you wash them well before consuming! . . Only a few more months before these will be back in season! That is an uplifting thought! #summerberries (at Toronto, Ontario) https://www.instagram.com/p/B7rHZBnBE_N/?igshid=1eh7zu0jxs558

#summerberries

When was the last time you experienced unadulterated joy? When the worry, anxiety and fear of the future or the regrets of the past didn’t have you white knuckling it through your days or interrupting your sleep at night? . . That feeling that all is right with the world and you are exactly where you are supposed to be. Do you remember? . . If this is hard to answer, it may be time to start to understand why and doing something to change it. . . Joy can be found in the smallest of things: the touch of someone’s warm hand on your skin. Your dog’s tail wag dance when you come home. A heart shaped foam formation in your coffee cup. The sound of a child laughing. The smell of food coming from the kitchen or a kind smile returned by a stranger as you pass in the street. . . When you start to look for the joy in your life, really seek it out, you’ll find that it was with you all along. You just needed to be present and open yourself up to it. . . Start small, make a list, or talk to someone who can help. . . Your turn. Tell me, what makes you smile? (at Toronto, Ontario) https://www.instagram.com/p/B7oacxchO0l/?igshid=1kgns3adtgvi1

{Recipe below) What do you do when you’ve decided to try out an 80/20 plant based diet, have a craving for salmon and have food that needs to be used up? You play your version of @foodnetworkca show Chopped in your kitchen. The ingredients? cabbage, brussels, sweet potato and salmon (plus other pantry staples). Sometimes it works and sometimes...well it really works! . . The star though? A Mexican inspired black bean and sweet potato stew. It was delicious! And if I wasn’t craving the salmon, it wouldn’t have been needed on the plate. . . At 450* roast your veg for 10 mins—cubed sweet potato, halves brussels and red cabbage cut into wedges (all Tossed with EVOO, S&P, cumin seed). Turn veg, add salmon seasoned with S&P to sheet pan and roast for a further 7-10mins depending on desired doneness. . . Sauté chopped onion in oil 3mins, add half tsp cumin, smoked paprika, pinch of chilli pepper, season with S&P. Add 1 tbsp chopped parsley and 1/2 c chopped red pepper sauté 2 mins. Deglaze with a splash of wine, add 1 can of drained rinsed black beans and 1c broth. Let simmer and reduce uncovered 15 mins. Add another tbsp parsley and roasted sweet potato (1/2 c). Lemon squeezy easy peezy!! . . Plate serve and enjoy. This stew was filling, warming and satisfying! Cabbage and broccoli was a lovely alternative to a salad and the salmon gave those much needed omega 3 healthy fats! #sogood😋 (at Toronto, Ontario) https://www.instagram.com/p/B7bJVgjBKD4/?igshid=k7xcdslry2qr

#sogood😋

Changing your mindset about food is challenging and takes time. Over the holidays I always make chocolates but this year was a little different and I never got around to doing it. So earlier this month, I had a desire for peanut butter cups and decided I’d make my own. It was super easy with just 3 ingredients (4 if you want to add a little icing sugar to the natural peanut butter): 72% dark chocolate, natural PB and kosher salt flakes. . . The thought came to me afterwards. I had been planning to do my annual ‘detox’ the following week and technically these are not on plan. . . So I had a choice: Eat all of them before I start, give away what’s left over, or allow myself to enjoy one if I want during my ‘detox’. I decided rather than binging on them (which is what I think a lot of us would do), that I would try the latter. It isn’t a cheat or a treat, it’s just a little piece of food that won’t do any harm if I’m not having it everyday. I’m still eating well and I’ve done the work, so I know that these foods aren’t a problem for me. . . Overtime, this little indulgence is no longer the enemy. I’ve not failed, or cheated and I can still reach my goals. . . In 2020, what if we approached food a little differently. What if we stopped dieting, treating ourselves, or cheating and just started enjoying our food. Real food. And if we find ourselves wanting something that is less healthy, allow yourself the pleasure of enjoying it once in a while. . . It’s been working for me and perhaps it can work for you too. . . ...and for the record, after 2 weeks I still have these on hand for when a craving hits 😋 (at Toronto, Ontario) https://www.instagram.com/p/B7YnKfihpRY/?igshid=15qts2dnpftqd

The scale going down and your jeans fitting better aren’t the only victories that can happen when you choose to put your health first. . •Fewer cravings •Improved sleep •Better energy and more of it! •Reduced inflammation •Disease prevention •Better relationship with food . . ....not to mention kick-ass hair and skin! . . Working with a health coach is the same as working with a personal trainer. They will support, push and help you move to that next level. A Health Coach will help you understand why ‘dieting’ just doesn’t work. . . DM me if you’re interested in a free 30 minute meet and greet to learn more about customized individual or group programs. (at Toronto, Ontario) https://www.instagram.com/p/B7WAnKEBLLv/?igshid=1ne7teq6rttsh

This quote gave me pause. . . Good and bad are part of the human experience. . . There is balance and correction. . . Without one, there could not be the other . . ....and everything is temporary. (at Toronto, Ontario) https://www.instagram.com/p/B7UFD42htQR/?igshid=sedcuzuce35h

It’s a tradition in many Chinese homes to have this wonderful fruit at the beginning of each new year. That is because the Chinese word for mandarin—kam—sounds similar to the word for “gold.” So, having mandarin oranges around the home at New Year is said to bring riches into your life....not to mention the fact that they are good for you and will brighten your day! . . Thank you to @patharadalinfoot from @downwarddogyoga for sharing them after her very challenging and satisfying class this past weekend! Be sure to check her out! And let us know where you got them from, they were amazing! (at Toronto, Ontario) https://www.instagram.com/p/B7Exd1_BvmL/?igshid=tt7salirffbu

Presence. It’s something that can be hard to achieve when the world is spiralling around you. . . I found it over the holidays when I was in front of this beautiful creature and this pic brings me back to that moment. My heart slows, my mind stops racing, and I am peaceful. . . Sometimes we need a little momento to help bring us back to the presence we had over the holidays. If you have something like that—a picture, a rock/shell from a destination, or perhaps a song, take a moment each day to bring yourself back to that place. Close your eyes, breath and be there. Presence is within you, wherever you are...sometimes we just need help finding our way back to it. (at Toronto, Ontario) https://www.instagram.com/p/B7BcladBotz/?igshid=5qiu44xii82y

Try these tips to help you to lighten up on meals after all of the holiday celebrations: . . Keep your simple carb portions down by maximizing the veg and minimizing the starchy carbs to 1/2c per day. . Chew slowly and longer than you normally do. . Use your non dominant hand to eat. . Avoid distractions and enjoy each bite. . . For more tips and tricks to eating more mindfully follow me or send me a DM to book a free online meet & greet! . . Pic: homemade curry with #chickpeas and roasted veg over brown basmati rice. So good! (at Toronto, Ontario) https://www.instagram.com/p/B63kqLChD8S/?igshid=4vdb4sa2aty8

#chickpeas

In a rush but still want to #breakyourfast in a healthier way? I made these veggie #eggbites and had them on hand in my freezer along with my #sourdoughbread. A few minutes in my toaster oven, half an avocado and a quick bagged kale salad with a lemon vinaigrette, and voila! . . My fast food is #homemadefood 😋 (at Toronto, Ontario) https://www.instagram.com/p/B6LYfbnBkMf/?igshid=btgj48a60ehq

#breakyourfast #eggbites #sourdoughbread #homemadefood

Lentil stew with roasted Brussels sprouts, mushrooms, squash, zucchini and eggplant! I’m not going to tell you how good this is...you can see it for yourself! . . Changing to mostly #plantbasedfoods is easier than you might think...You won’t miss a thing! But you might feel a whole lot lighter if you give it a try! (at Toronto, Ontario) https://www.instagram.com/p/B5-drrChIna/?igshid=jp2meqmhmwbv

#plantbasedfoods

Connect the dots. Stop masking your symptoms with caffeine, alcohol and pain killers. There is an easier way. It just takes you to decide that you’re worth it, a plan and some help to keep you on track. . . Interested in making some changes? I have spaces opening up for a January group and online program to kick the sugar habit and start making some healthier lifestyle choices. DM me for more information!. . . Don’t be like Kermit. . . #torontonutritionist #libertyvillagenutritionist #torontoweightloss (at Toronto, Ontario) https://www.instagram.com/p/B5-cMdLBij4/?igshid=lfbmq057e83h

#torontonutritionist #libertyvillagenutritionist #torontoweightloss

I had a craving for spaghetti and meatballs this weekend and as I’m trying out a more plant based diet, @yvesveggiecuisine made it to my plate. . . I won’t tell you that it tasted like meat meatballs, but it did have the right texture. Actually it was good and in a pinch, I’d happily add them to my sauce again. But I am going to try to make my own home made balls in future. As a friend posted recently, you just have to stop trying to make it taste like meat and instead focus on making it taste delicious!! . . Happy #meatlessmonday or #meatmonday for me!! (at Toronto, Ontario) https://www.instagram.com/p/B52pvW9hUEE/?igshid=yi33qduxymgn

#meatlessmonday #meatmonday

I was reminded this week by a good friend the importance of reaching out to people to whom we care about and haven’t spoken to in awhile, to see how they are doing. This time of the year can be difficult for so many and sometimes hearing a kind voice asking ‘how are you?’ is enough to lift someone’s spirits and let them know that you care. . . Let your light shine this holiday season! Share it with someone special, a smile a phone call, some little gesture of kindness...it can be the greatest gift you can give someone! (at Toronto, Ontario) https://www.instagram.com/p/B5yI30nhMle/?igshid=kbdotsyq8bpe

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