Are You Ready to Ditch the Junk?

Beautiful woman makes a tough choice between cake and apple, iso

Do you realize how much processed food you are eating?  Have you ever known anyone who says that they don’t eat processed food but then take a swig out of their Nestle Iced Tea bottle, or take another handful of their microwave popcorn? I see it all the time with new clients.

“I don’t eat processed food,” they say but they are eating cereal at breakfast, granola bars for a snack, diet pop, canned soup at lunch, and noodles and sauce for supper.  Yes, those are all processed foods! It can be hard to figure out what food in the grocery store is real and what isn’t.

If you think you and your family has been leaning more towards the processed foods recently then I have a challenge for you…

Can you go 1 week (yes, just 7 days) without eating your beloved processed foods?  I know it is a big challenge and I am not saying it’s going to be easy BUT it is only 1 week and I know you can do this.

I have set the date for Monday January 9, that gives you time to get all the chocolates, cookies and leftover goodies from Christmas out the way.

You can do this, I believe in you and I will provide you with everything you need. In the challenge you will receive info on:

  • How to avoid processed foods
  • List of the foods you can eat – there are lots of delicious ones i promise!
  • 1 week menu with recipes
  • Support via email and a private Facebook group prior to the 1 week challenge and throughout the 7 days.


Are you ready? If so, get your Ditch the Junk Package here.

Consider challenging your family, friends, sports clubs, gym members, schools, coworkers or even have your business challenge another business.   Which team can have the most members go the most days without processed food? It’s always so much more fun to do challenges with other.

In order for them to reap all the benefits they have to enter themselves.  Here is the FRIEND SHARING LINK.  Just copy and paste into another email or post it on your social media page and you are good to go.  The more the merrier.

Let’s get ready for the Ditch the Junk Challenge and eat some real food! Are you with me?


Homemade Granola & Pure Vanilla Extract

As a foodie, i love making homemade gifts in the kitchen. This year, I made up a batch of chocolate granola and some pure vanilla extract. Both are super easy to make, check out the recipes below:

Pure Vanilla Extract


3-5 vanilla beans per 8 ounces of vodka

  • Split the beans in half lengthways and submerge in vodka. Cover and let infuse for about 6 weeks. It’s as easy as that!


Chocolate Granola


2/3 cup coconut oil

1/2 cup maple syrup

2/3 cup unsweetened cocoa powder

6 cups rolled oats

1 cup of dried fruit (i used camu cranberries)

1 cup shredded coconut

3/4 cup dark chocolate chips

3/4 cup nuts/seeds (i used pumpkin seeds, walnuts and chia seeds)

2 tsp ground cinnamon


  • Preheat oven to 350F
  • In a saucepan over low heat, melt the coconut oil.
  • When melted add the cocoa powder and maple syrup and mix well to combine, then remove from heat.
  • In a large bowl mix all the other ingredients together then add the chocolate syrup and mix well.
  • On parchment lined baking trays (you need 4, or bake in 2 batches), spread out the granola mix and bake for 15 minutes. Take out of oven, give the mix a stir and then return to oven for another 10 mins.
  • This is great to have at breakfast mixed with coconut yogurt or even a small amount eaten alone as a snack!


Recipe inspired by Joyous Health Chocolate Chia Granola




Healthy Holiday Gift Ideas

With Christmas only a few more sleeps away, most of my shopping is done but i know some of you may still have people you are struggling to buy for. This is why I wanted to share some of my favourite things to help you out with gift ideas for those friends/family members (or yourself).

Here are my top picks:

  1. Saje Essential Oils


I have recently started using essential oils and have fallen in love with the company Saje Wellness. They are a Canadian company and the majority of their products are manufactured locally, which means we can make sure they are made with the freshest ingredients. All of their products contain plant-derived essential oils and base ingredients and they combine pure essential oils with all-natural base ingredients to create 100% all-natural products that are free of parabens, SLS, SLES, PEGS, glycols, petrochemicals, synthetic colours and synthetic fragrances. Check out their website here and look to see if there is a store near you?

2. Routine Natural Deodorant.


I have searched for a long time to find a natural deodorant that actually works (even when i work out) and here it is. Routine natural deodorant contains only clean, wholesome ingredients. No nasty aluminum zirconium, aluminum chlorohydrate, parabens, triclosan, or propylene glycol that you will often find in the more commercial brands. Again, it is Canadian made and they offer vegan and sensitive skin options. My favourite one is called “A Girl Named Sue” and it smells like raspberry and sage.

3. Tea Cups & Bowls


My family are used to me by now, as a Nutritionist I spend alot of time in the kitchen and I am always taking pictures of my food. To make it more fun i like to buy fun bowls or cups or even aprons. If you make the kitchen a fun and pleasing environment, you are more like to enjoy the time you spend in there.

There are no particular brands I go to, whether i am in a local store or farmers market, or Homesense and Ikea, there can often be some great buys to find.

4. Giddy YoYo Chocolate


If you’ve been following me for a while, you know how much i love this chocolate. Not only is it made here in Orangeville but it’s made with raw ingredients which means your body will actually benefit from this type of chocolate due to the high source of antioxidants and an excellent source of magnesium which helps with sleeping and enhancing energy levels.They don’t just sell chocolate but also a wide range of other superfoods, check them out!

5. Healthy Cookbooks

I LOVE cookbooks, I mean REALLY LOVE cookbooks, i may even have a slight problem as i have so many of them!! Here are some of my favourites:

I could go on for hours but i know how busy you all are with the holiday season so close, so I hope these favourites of mine will help you out a little for those last minute gift ideas.


Dark Chocolate Peanut Butter Cups

I love treats just as much as the next person but since becoming a nutritionist I am always on the lookout for healthier versions.

Lately, I have come across a few different versions of a dark chocolate peanut butter cup and thought i had to give one a try and no better time but at my streets Christmas party last weekend.

Super easy to make and if you have an allergy to peanuts or just don’t like it, you can easily substitute almond butter or any nut or seed butter. Pumpkin seed butter is a great low allergen alternative.

Dark Chocolate Peanut Butter Cups


Makes 24 minis

2/3 cup organic coconut oil
½ cup organic cocoa powder
½ cup pure maple syrup
1 tsp cinnamon
½ tsp pure vanilla extract
12 tsp organic peanut butter

  • Melt coconut oil on low heat and add cocoa powder, maple syrup, cinnamon and vanilla. Stir until smooth.
  • Pour 1.5 teaspoons of the mixture into mini muffin papers.
  • Freeze for 10 minutes.
  • Take ½ teaspoon of peanut butter and flatten onto chocolate cups.
  • Pour a thin layer of the chocolate mixture on top of the peanut to cover.
  • Freeze for another 10 minutes.
  • Remove and enjoy!
    *Best kept in the freezer, but can also be kept in the fridge


Recipe courtesy of Miranda Malisani, fellow nutritionist

Breakfast Egg Muffins

Breakfast is key for me, if i start off the day right then there’s a good chance the rest of the day will follow.

Smoothies are normally my go to for breakfast as i can pack them with veggies, healthy fats and fiber and they are super fast but now the weather is getting colder i wanted another option but still with the goodness you’ll find in a smoothie. I also wanted an option that was just as fast as throwing everything in a blender so i came up with these egg muffins, i can make them on a Sunday and only have to reheat them in the morning (they also taste good cold if you’re in a real rush.) They don’t have to be just a breakfast meal, I use them as a snack or a quick lunch or dinner. Here’s the recipe:

Egg Muffins


1 sweet potato, peeled and diced

1 onion, diced

1 clove garlic

1 head of broccoli, chopped small (i didn’t waste the stalk as i used it in my juicing)

2 cups kale

1/4 cup goats feta

12 eggs, preferably local and free range

Coconut oil

Sea salt and black pepper

  • Preheat the oven to 400F and place the sweet potato in a oven-dish, add some salt, pepper and a little coconut oil and bake for 20 minutes or until tender.
  • While waiting, oil a 12 muffin pan using butter or coconut oil.
  • Once the sweet potato is cooked take a large saucepan and heat 1 tsp of coconut oil on medium heat.
  • Add garlic, onion and saute for 3-4 minutes then add the broccoli and kale and cook for a further 5 minutes or until the kale has wilted.
  • Add the cooked sweet potato and goat feta and mix well then divide this mixture between the 12 muffin cups.


  • Whisk the 12 eggs, salt and pepper together in a bowl or large measuring jug and pepper and add to the veggie and cheese mixture in the muffin tin.
  • Bake for 20 minutes or until the eggs are set.


You can use whatever veggies you have in the fridge for these. They freeze well or can store in the fridge for 3-4 days. Enjoy!