Recipes & More

1 Orange 1 C Coconut Water 1/8 C Vanilla Protein Ice

Ingredients (per serving) 1/2 C Wholegrain Oats 1 TBSP Chia Seeds 1 tsp Cinnamon or Cocoa 1/2 tsp Sugar, Honey, or Syrup Salt 1/2-3/4 C Favorite Milk Directions 1. Measure out the dry ingredients into jars 2. Stir the dry ingredients before adding the milk. I find a fork works well to get int

Ingredients Finely Chopped Cabbage Fine Grain Sea Salt (no added ingredients such as anti-caking agents) Instructions 1. Clean your fermenting jar. 2. Finely chop the cabbage. 3. Use a food scale to measure out salt at a ratio of 2% salt to cabbage. 4. Massage the salt into the cabbage until red

1 Butternut Squash 2 Red Bell Peppers 500 gms Mushrooms Ricotta Cheese Pre-Cooked Lasagne Noodles Pesto Sunflower Seeds Pumpkin Seeds 1. Preheat oven to 200C 2. Peel the squash and cut it into small cubes. 3. Thinly slice the peppers and mushrooms. 4. Steam all the veg until tender. 5. Start bui

A bit ago I had an interesting conversation about giving names to the many characters that make up one's mental chatter. I have a particularly unpleasant one I refer to as "The Mean B*tch". She is downright nasty and unpleasant and she shows up when I am already feeling defeated. All of her unhelp

Good day to you my friend. I hope all is well in your world. I thought it might be nice to take a deeper look at a few versions of self and how we can get the two to work together to create wiser decisions. Let's look at an example of waking, generally feeling unwell, burned-out, depressed, anxious

Last week I mentioned the need to attend to a variety of nourishing activities rather than spending too much unpleasant effort in one area. This also relates to a conversation a client and I recently had about the importance of how you show up for life. She used the analogy of a cup. If you show

Recently I had an article published in VERVE Magazine, do check it out. I talk about intentionality, shifts in the industry, challenges we face, and how I look after myself.

How are you this week my friend? Take a moment and really check-in. Be honest with yourself. It's hard to move forward from a place lacking integrity. When I have a hard time pinning down how I'm actually doing, I find a particular journaling exercise helpful. EXTERNAL What's the circumstance?

This time of year brings attention to concepts such as growth, change, and goal setting. Let's look a little closer at each of these. GROWTH One traditional notion regarding growth is that you are either growing or you are stagnant. A few alternative ideas could be you are simply being, you are th

Ingredients 3 Eggs 1/4 tsp Salt 1 tsp Vanilla 1/2 C Sugar 70 gm Melted Butter 1 C Milk 2 C Flour 1 TBSP Baking Powder 3 Apples Directions 1. Preheat oven to 180 C 2. Combine eggs, salt, sugar 3. Add milk and butter 4. Add flour and baking powder 5. Slice apples thinly 6. Add half the batter to t

Ingredients Cake 2 C Flour 2 C Sugar 2 tsp. Baking Powder 1 tsp. Cinnamon 1/2 tsp. Salt 1/2 tsp. Soda 3 C Grated Carrots 4 Eggs 3/4 C Oil or Butter 1 tsp. Vanilla Frosting 1 small container of Cream Cheese 1-2 TBSP Milk 1/4 C Powdered Sugar Directions 1. Preheat oven to 180 C. 2. Grease and

3 C Wheat Bran 1 C Boiling Water 1/2 C Butter (113 gm) 2/3 C Brown Sugar 2 Eggs 2 C Buttermilk 1/2 C Molasses 2 1/2 C Flour 1 TBSP Soda 1/2 TBSP Powder 1/4 tsp Salt 1. Preheat oven to 200 C. 2. Cover the bran with boiling water, stir, and set aside. 3. Combine dry ingredients. 4. Combine melted

I've just published my first article in BRAINZ Magazine, A Simple Guide to Workplace Wellness.

Happy day to you:) So often we make to-do lists and focus on what we perceive we need to get done with little regard for how to go about doing it. So, I thought it might be fun to share with you some ideas for how to bring more attention to the way in which you proceed. Focus on process rather than

What if you do everything "right"...you've filled your well-being cup, you've had honest conversations, you've readied yourself for the next steps, you've taken inspired action and you still feel frustrated, angry, depressed, anxious? At first, you may feel like shouting, "What The F"?! Upon furth

I prefer the term painful to negative because I feel negative sets up those black and white categories once again. Painful on the other hand is simply an accurate description of the sensations they create in both body and mind. Yes, emotions certainly affect our physical body and if you have persi

Weekly greetings to you my valuable community member. January is already drawing to a close soon and I hope you are not feeling disappointed by arbitrary new year's resolutions that you "made" and did not keep. So much of this disappointment and inaction comes from approaching change and habits fro

Do you find it difficult to make decisions? It could be either daily decisions like what to wear or eat or much larger decisions about what to do with life savings or whether or not you should move house. Do you spend a lot of mental energy stuck in the middle, deferring the decision? Maybe you m

Recently, I had a fantastic conversation with one of my clients about how to respond to the question "How are you?" without either saying "Fine, thanks." or launching into a soul to soul with someone you don't have an intimate connection with. Generally speaking, our conversation was surrounding ho