Wednesday, June 30, 2010

Whole Grains Workshop - Success!

Last night I hosted a Cooking with Whole Grains workshop, in partnership with Cari Snell of It was a great success!

Participants learned about the importance of eating whole grains for optimum health and nutrition, received lots of resources and tips on shopping and preparation, and learned to cook 5 amazing, delicious whole grain-based recipes!

Pictures of the evening, and all of the tasty food will be posted here soon!

If you are interested in attending one of these workshops, please contact me, as we are scheduling more dates now!

Also coming up, I am hosting 'Baby Steps: Introducing Solid Foods', on July 8th at 2:30pm. Click here for more info.

In the next couple of weeks I will also be announcing a date for my workshop 'Foods for Fertility: Whole Foods for Couples Trying to Conceive'. So watch this space!

Happy Canada Day, and 4th of July! More blogging next week, for now - a few days of well-earned vacation! :)

Self-Care for the Long Weekend

Got plans for Canada Day, or 4th of July?
Be sure to take some time for yourself, relax, breathe, and try one or two of these ancient Ayurvedic treatments! True, transformative nourishment happens on all levels, so be sure to nourish your body, mind and soul for optimum health.

Monday, June 28, 2010

Fitness for Busy People - FREE TUESDAY NIGHT

The great people over at Stayfitanywhere are presenting an informational health seminar; "Fitness Solutions for Busy People", tonight at 7pm. If you are free this evening, head down to their studio on Alberni and Denman and check it out!

This is a free seminar on Tuesday, June 29th @ 7pm. Learn how to be "fit" creative with your time. These guys understand that the majority of us are juggling, work, family, friends, daily routines, and struggle with how to also have time to exercise and keep healthy.

This seminar will provide the solutions for you! Come, learn for yourself, some efficient and simple movements which will keep you active without trying to find more time during your busy day.

Email for more info or check out their website at Bring a friend, family member, co-worker or anyone else who you believe could use the education.

Sunday, June 27, 2010

Recipe Hunting

I spend a lot of time searching for new, exciting recipes for my I thought I would share a few of my favourite resources!

This is one of the best websites I have found for healthy, creative, whole foods based recipes. Go exploring, there is a lot to be found here, and tons of beautiful pictures to match!

If you just feel like hunting around for some inspiration, check out this site where you can access hundreds of foodie bloggers around the world,, all in one place...the recipes are endless!

Saturday, June 26, 2010

Breakfast Breakthrough - Struggle No More!

We all know 'breakfast is the most important meal of the day'. And its true, study after study about health, productivity, energy etc show that we really must eat a wholesome breakfast. I generally recommend clients try to get a whole grain based breakfast in, but this can take time to prepare, and be less appetizing as the weather warms up, and hot cereal is less appealing.

Enter muesli!

Dr. Bircher-Benner was born in Aarau, Switzerland, in 1867, and studied medicine in Austria, Germany and Switzerland. He is considered one of the earliest and most influential proponents of natural healing through eating habits. As a young physician in Zurich, Switzerland, he came in contact with newly-emerging theories about natural medicine, including the effects of diet on health, and he began to develop his own ideas about a diet based on whole, raw foods.

As an avid mountain climber, he was also impressed by the simple and healthy lifestyle of the shepherds he encountered in the Swiss Alps. On one of his hikes, he and his wife were served muesli. This was his first experience with the dish, and it inspired him to create his own version for the patients in his private clinic.

Dr. Bircher-Benner revolutionized nutrition in northern Europe in the early 20th century by advocating a diet based less on meat and more on fruits, vegetables and grains. He theorized that because plants contain more of the sun's energy, they must be more nutritious than meat. He also believed that people should consume as much uncooked food as possible since cooking destroys some of food's nutrients.

As an advocate of healing via nutrition, Bircher-Benner offered what was then considered a radical diet to the patients in his sanatorium, consisting of at least 50 percent raw fruits, vegetables and nuts.
His muesli cereal was an integral part of this approach to healing. Patients also performed daily exercise, worked in the garden, and were required to be in bed by 9:00 PM. He placed great value on a life lived in close harmony with nature.

So here we have Bircher-Benner Muesli, what I consider to be the perfect, practical breakfast!The best part about this is you make enough for a couple of days in a tupperware one evening, and in the morning you just grab it out of the fridge and go. This is perfect 'eat at your desk with soaking wet hair, and act like you didn't get out of bed 15 minutes ago' kind of food...if that is your reality!

There are lots of Bircher-Benner Muesli recipes out there, and feel free to play with it, but here is one I like. This makes 2 servings.


1 mug full of rolled oats (you can try this with other grains as well!)
1/2 mug full of unsweetened apple juice (can be replaced with water)
1 mug full of organic PLAIN yogurt
10-20 raisins or other dried fruit of choice
2tsps cinnamon
1/2 apple sliced into very small pieces (put this in the tupperware the morning you plan on eating)

1) Mix all ingredients in a tupperware, stir well.
2) Put the lid on and let sit overnight in fridge.
3) Take the lid off, add any fruit you like, and some slivered almonds and viola! The oats should have soaked up the liquid and yogurt into a mushy, but tasty breakfast delight!


Friday, June 25, 2010

Perfect Potato Salad

The sun seems to have finally arrived in Vancouver, and I am hoping it is here to stay! Looking towards a weekend filled with the farmer's market, picnics at the beach and park, the world cup (of course), and preparing for the inlaws to visit...this potato salad will be making a reappearance!

Here's a healthy version of a summertime favourite! It goes well with just about everything - fish, vegetables, chicken, burgers, whatever! Leftovers can be added to a lunchtime salad or dragged out later in the week, and still taste great!

Side dish for 4 -6 people
  • 2- 3 lbs Red skinned potatoes, or smaller new potatoes, chopped
  • 1 bunch Celery chopped/ diced
  • 1 bunch garlic scapes, if you have them from the market
  • 2-3 bunches Green/ Spring Onions/ Scallions (these seem to be called a hundred things, but its all the same long stemmed little onion) chopped
  • 2-3 tbs grainy mustard (more, if you really like mustard!)
  • 3 cap fulls of apple cider vinegar
  1. Chop up potatoes and boil for 15 - 20 minutes. You want them edible, but not mushy. Its a fine balance.
  2. While they are boiling, chop celery and onions. You can add other veggies like chopped up green beans, if you like.
  3. Cool potatoes to room temperature.
  4. Mix all ingredients well and refrigerate for a couple of hours before serving.


Not sure where to splurge on organics, and when to watch your pennies?

Great clip from NBC Nightly News about when its worth it to buy organic. As explained, organic meat doesn't tell the whole story - so look for grass-fed instead. Organic dairy products are particularly important, and the clip gives good tips on which fruits and vegetables are worth the extra pennies, and where you can save and buy conventional.

Look for grass-fed beef and a great selection of organic, local produce at your farmer's market. The Vancouver markets have at least two farmers selling grass-fed beef, and pasture-raised chicken every week! Find your closest market here:

And for a great list of which fruits and veggies are most important to buy organic, check out this site, which has a 'Shopper's Guide to Pesticides', which includes the 'Clean 15' and the 'Dirty Dozen'.