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  • Eat an abundance of the foods that nature provides, from the garden, field, and orchard. Natural unprocessed, chemical-free, non-GMO, organic foods give us the vitamins, minerals, amino acids, fatty acids, and phytonutrients that our bodies need to thrive.

  • Water is involved in almost all body functions: circulation, digestion, absorption and elimination. It helps improve our mood, and energy levels and works to combat cravings. Some symptoms of dehydration include fatigue, headaches, irritability, dry mouth, hunger between meals, dark yellow pee, and constipation.

  • The body needs rest to heal from within. Sleep deprivation affects the whole body. When we are physically tired, we feel mentally depleted and our capacity to handle stress diminishes. Prioritize 7-9 hours of sleep daily and work in some restorative rest throughout the week.

  • We are deeply nourished by the sights, smells, sounds, and vibrations of nature. Take advantage of nature’s power to heal by soaking up the sun’s rays, breathing in some fresh air, taking a walk in the park, eating a meal outdoors, and bringing plants and fresh flowers into your home. The more we connect with the natural world, the more we reconnect to our bodies that are part of nature too!

  • Breath is always available to us to help bring us back to centre. Place emphasis on breathing naturally and fully. Most holistic forms of movement place a strong emphasis on breathwork as it is the primary way that energy is encouraged to move in the body.

  • Movement is one of the biggest joys of being in a body! We have been programmed to believe that certain forms of exercise are better than others or we may have forced ourselves to do soulless mindless forms of exercise that take the fun out of it. Move in the ways that you love to, it helps to have a variety of ways that you can be active - yoga, hiking, dancing, group classes, canoeing, gardening/yard work, walking or riding your bike to work - so that it’s more pleasant to incorporate into your daily routine.

  • Connect to yourself, and to others to increase your sense of self, and to feed your soul.

    Get in touch with your intuition, needs, emotions, challenges and dreams through meditation, journaling, therapy, and pursuing your interests and hobbies.

    Foster reciprocal relationships with your family, friends, and neighbours. Participate in community projects, and collaborations, and support local businesses and food growers.

LESS

    • Artificial ingredients including sweeteners

    • Bottled/packaged fruit and vegetable juices

    • Deli meats

    • Processed oils (canola, sunflower, peanut, vegetable) and transfats

    • Packaged foods

    • Fried foods

    • Fast foods

    • Frozen foods

    • White breads

    • White flours

    • White grains

    • White sugar and products that contain it

    • Alcohol

    • Caffeine

    • Cigarettes

    • Energy drinks

    • Soda including diet

    • Recreational drugs

    • Conventional personal hygiene products (toothpaste, skincare, soap, body wash, lotions and creams, makeup, perfume, deodorant)

    • Conventional cleaning products (air fresheners, bathroom cleaners, surface cleaners, laundry detergent, dish soap, dishwasher pods)

  • Stress affects us on a mental, emotional, physical, and spiritual level. It has a huge impact on our choices and physiology. Stress is not just anxiety or worry, it also includes physical taxation like blood sugar swings or overexposure to toxins. How does your stress manifest itself and what do you do to cope with it? We can begin to manage our stress by incorporating the 7 pillars of health in the ‘more’ category :)

PROTEIN

    • Wild alaskan sardines

    • Halibut

    • Trout

    • Arctic char

    • Salmon

    • Tilapia

    • Anchovies

    • Mackerel

    • Perch

    • Pickrel

    • Whitefish 

    • Snapper

    • Chicken (whole bird, thighs, breasts, ground)

    • Turkey (breasts, ground)

    • Beef (steak, roasts, stewing chunks, ground)

    • Sausage (filler and preservative free)

    • Pork (ground, shoulder, chop)

    • Lamb (ground, chops, loins, shoulder, leg)

    • Yogurt (goat or cow)

    • Goat Cheeses (feta, chèvre, mozzarella, cheddar)

    • Buffalo Mozzarella 

    • Parmesan 

    • Pecorino 

    • Grass-fed Butter

FRUITS / VEG

    • Blackberries

    • Blueberries

    • Raspberries

    • Strawberries

    • Apple

    • Apricot

    • Avocado

    • Banana

    • Cherries

    • Cranberries

    • Figs

    • Kiwi

    • Mango

    • Nectarine

    • Papaya

    • Peach

    • Pear

    • Pineapple 

    • Plum

    • Pomegranate

    • Lemon

    • Lime

    • Grapefruit

    • Clementine

    • Tangerine

    • Mandarine

    • Orange 

    • Arugula

    • Bok choy

    • Broccoli

    • Broccoli rabe

    • Cabbage

    • Cauliflower

    • Collard greens

    • Dandelion greens

    • Endive

    • Kale

    • Lettuce (romain, red or green leaf, mixed)

    • Mustard greens

    • Radicchio 

    • Swiss chard 

    • Spinach 

    • Sprouts: sunflower, pea, broccoli

    • Asparagus

    • Beets

    • Bell pepper

    • Carrot

    • Celery

    • Celery Root

    • Cucumber 

    • Eggplant 

    • Fennel

    • Green beans

    • Leeks

    • Mushrooms

    • Olives

    • Onions

    • Peas

    • Peppers

    • Parsnips

    • Sea vegetables

    • Snow peas

    • Sugar snap peas

    • Tomato 

    • Zucchini 

    • Corn

    • Parsnips

    • Potatoes

    • Pumpkin

    • Sweet potato

    • Squash (delicata, acorn, honeynut, butternut, spaghetti)

    • Turnips

    • Basil

    • Chives

    • Cilantro

    • Dill

    • Mint 

    • Oregano

    • Parsley

    • Rosemary

    • Sage

    • Tarragon

    • Thyme

    • Miso

    • Yogurt

    • Kimchi

    • Pickled vegetables

    • Sauerkraut

PANTRY

    • Garlic

    • Ginger

    • Turmeric

    • Allspice 

    • Black pepper

    • Carraway

    • Cardamom

    • Cayenne

    • Cinnamon

    • Clove

    • Coriander (seed or powder)

    • Cumin (seed or powder)

    • Curry (leaves and powder) 

    • Fennel Seed

    • Garam Masala

    • Mustard Seed

    • Sumac

    • Za’atar

    • Lentils

    • Split peas

    • Mung beans

    • Black beans

    • Chickpeas

    • Lentils

    • Cannellini beans

    • Navy beans

    • Kidney beans 

    • Pinto beans 

    • Tofu 

    • Tempeh

    • Chia seeds

    • Flaxseeds (whole or ground)

    • Hemp seeds

    • Pumpkin seeds

    • Sunflower seeds

    • Sesame seed

    • Tahini

    • Almonds

    • Walnuts

    • Pecans

    • Cashews

    • Pinenuts

    • Hazelnuts

    • Coconut 

    • Brown rice

    • Brown rice noodles

    • Soba noodles

    • Buckwheat

    • Millet

    • Oats

    • Quinoa

    • Red, pink or black rice

    • Wild rice

    • Olive oil

    • Coconut oil

    • Ghee

    • Avocado oil

    • Walnut oil

    • Flaxseed oil 

    • Sesame Oil

    • Apple cider vinegar 

    • Champagne vinegar

    • Red wine vinegar

    • Rice vinegar 

    • Sherry Vinegar

    • White wine vinegar

    • Harrisa

    • Mustards (grainy, dijon, horseradish)

    • Preserves

    • Salsa (organic)

    • Sriracha (organic)

    • Tahini

    • Tamari

    • Dates

    • Dried fruit (cherries, cranberries, apricots)

    • Applesauce (organic, no added sugar)

    • Honey

    • Maple syrup

    • Coconut sugar

    • Almond Flour

    • Bee Pollen

    • Chlorella

    • Coconut products (milk, cream, flakes, flour)

    • Nut and seed butters 

    • Seaweeds (nori, dulse, wakame, kombu)

    • Spirulina

    • Unsweetened dark baking chocolate

BEVERAGES

  • Municipal tap water is a carrier of toxins, so invest in a good quality filter. Aim for 2 litres a day, your cells with thank you!

    • Green Tea/Matcha

    • Loose leaf herbal tea

  • Coffee is fine to drink but make sure to have it after you’ve put some food in your stomach. Look for good quality, organic, fair trade coffee - it is a crop that is heavily sprayed with pesticides. Refrain from drinking it past noon to ensure a good night’s sleep.

  • Fresh-pressed fruit and vegetable juices are like liquid multivitamins delivering nutrients straight to your cells without the work of digestion and metabolism.

    Two of my favourite combos:

    • Celery, cucumber, parsley, lime

    • Beet, carrot, apple, lemon, ginger

  • A nutrient-dense, fiber-rich liquid meal! Be sure to include: protein, fat, fibre, and leafy greens for a balanced cup.

    Two of my favourite combos:

    • Sprouts, pineapple, banana, avocado, coconut water, mint, hemp seeds, chlorella

    • Spinach, blueberries, banana, date, hemp seeds, flax seeds, almond butter, cinnamon

  • Vegetable broths are mineral-rich, and bone broths are full of amino acids and collagen. Make your own by keeping vegetable scraps (onion, leek, celery, carrot, tender herbs, ginger skins, mushroom stems) and/or leftover bones from roasted chicken. Broths are great to sip on and cook with making soup, stews, legumes and grains more flavourful.

    • Carbonated water (plain or flavoured, unsweetened, no artificial ingredients)

    • Coconut water

    • Dandy blend

    • Kombucha

    • Nut milk

    • Prebiotic sodas

    • Shrubs (vinegar, fruit and herbal concentrates)

TOOLS TO SUPPORT YOU

PODCASTS + PLAYLISTS

SOME RECIPES TO SUPPORT YOU

Breakfast

  • This breakfast is my lifeline during busy weeks. The best thing about chia pudding is that you can get the nutrient density of a smoothie but prepare it in a large format that can last up to 5 days, so each morning all you have to do is portion it out and add your toppings.

    Some other benefits include liver support from beets, hydrating strawberries, antioxidant and antimicrobial support from coconut milk, and of course the many benefits of chia seeds which include but are not limited to fibre, protein, omega-3’s, calcium, magnesium, and iron.

    Toppings are a choose-your-own-adventure deal, but I like to use it as an opportunity to seed cycle, using flax and/or pumpkin during my menstrual and follicular phase; and sunflower and/or sesame during my ovulatory and luteal phase ;)

    INGREDIENTS:

    • 2 cooked beets, chopped

    • ½ pint strawberries, washed, de-stemmed, and chopped

    • 1 orange, zested and juiced

    • 1 knob ginger, microplaned

    • 1 can light coconut milk

    • 1 tsp raw honey

    • ⅓ cup chia seeds

    TOPPINGS:

    • Fresh fruit (more strawberries, raspberries, blueberries, bananas, kiwi, etc!)

    • Flax Seeds

    • Hemp Seeds

    • Pumpkin Seeds

    • Sunflower Seeds

    • Sesame Seeds

    • Cacao Nibs

    • Bee Pollen

    METHOD:

    Combine the beets, strawberries, orange juice and zest, ginger, coconut milk and honey in a blender, and blend until smooth and well combined. Pour the mixture into a large air-tight container, and stir in the chia seeds. Cover, and leave in the fridge overnight. In the morning, portion some pudding into a bowl, add desired toppings, and enjoy! This makes about 4-6 servings.

Lunch

  • This hearty salad is drenched in a basil dressing which takes it over the top and will have you wondering why you would ever spend $18 on a takeaway salad?! It’s made with a simple technique that you could apply to any herb - I’m definitely going to try a lemon balm version.

    Homegrown kale is so much more tender than the stuff that they sell at the grocery stores, and conventionally grown kale is on the dirty dozen list, meaning that it’s found to have one of the highest levels of pesticide residue, so I highly encourage you to seek out organic greens or buy some seedlings, stick them in a planter and grow it yourself - you don’t need a plot of land! It grows quickly and it will happily reproduce over and over again until the late fall, then you can create a little ritual for yourself too!

    INGREDIENTS:

    • 1 cup cooked quinoa

    • 2 cups of kale, washed, de-stemmed and sliced thinly

    • 1 red pepper, chopped

    • ½ cup goat or sheep feta, crumbled (optional)

    • ¼ cup pumpkin seeds

    • a fistful of basil, washed

    • 1 lemon

    • 1 clove garlic

    • Salt + pepper

    • Olive oil

    METHOD:

    Preheat your oven to 425. On a small sheet pan, toss the chopped red pepper with some olive oil, season with salt and pepper, and roast skin side down until nicely charred, about 15-20 minutes. Once finished, set aside into a shallow bowl, turn the heat down to 350, and toss the pumpkin seeds on the sheet pan, cooking until toasted (5-10 min) - be sure to keep an eye on them!

    The basil dressing, you could do one of two ways:

    Food processor/blender: chop the basil and garlic, then add to the vessel with the juice of the lemon, a good glug of olive oil, some salt and pepper. Blend and season to taste

    Mortar and pestle: chop the basil and garlic and add top the mortar with a pinch of salt, then pound down and mix until you’ve created an herby paste. Squeeze in the juice of the lemon, and stir with a spoon, then slowly add in some olive oil until you’ve reached your desired consistency. Season to taste.

    To assemble, massage the kale with 2 tbsp of the dressing until it is broken down and coated. Then fold in the quinoa, roasted red pepper, feta (if using), and more dressing to taste, topping with the pumpkin seeds.

Dinner

  • Dal is my tried and true meal for when I need to recalibrate, it truly works like magic bringing me back to life as I eat my way through the bowl. This version uses moong dal - the split version of whole mung beans that are super detoxifying as they are high in fibre, and a great source of protein to leave you feeling satiated and stabilized.

    I always stock up on moong dal when I come across them because they can be tricky to find (though usually available at Asian supermarkets), and they are the key ingredient in two other faves: bin dae tteok - delicious Korean mung bean pancakes, and kitchari - a restorative ayurvedic stew. I hope you come back to this recipe each time you need to begin again.

    INGREDIENTS:

    • 3/4 cups Moong Dal,

    • 1 Onion

    • 2 Inches Ginger

    • 1/2 Head Garlic

    • 1 tsp Cumin Seeds

    • 1/2 tsp Fennel Seeds

    • 2 tsp Curry Powder

    • 1 -2 tbsp Curry Leaves (optional )

    • 1 Tomato

    • 1 Bunch kale

    • ½ Lemon

    • Ghee or Coconut Oil

    • Salt + Pepper

    METHOD:

    Soak your moong dal in water, covering it by an inch or two. While the dal soaks dice your onion, chop the garlic and ginger finely, and the tomato in rough chunks. Add a tablespoon of ghee to a large pot and add the onion and cumin seeds. Sautée until the edges of the onion start to turn brown, and the seeds are fragrant, then add in the garlic, ginger, fennel seeds, curry powder, curry leaves, and tomato, stirring frequently.

    Drain your dal, and add the pan coating with the spices and season with salt and pepper. Add 4 cups of water, bring to a boil, then reduce to a low simmer and cover. Cook for 15 - 20 minutes until the dal is super soft and broken down. While the dal simmers, strip the leaves from the kale stems and thinly slice them. Once your dal is cooked, uncover the pot, add kale leaves, and squeeze the lemon half into the pot. Give it a good stir, and cook for another 5-7 minutes until the kale is soft.