food & nutrition

*This is a repost from last year but as I start baking some of my favourite treats listed below, I thought I would share again...enjoy!

So many of the goodies that we're bombarded with this time of year are loaded with sugar. And don't you find that they are everywhere, calling out for you to eat them?!  

Here are a few tips to help you keep your sugar consumption down as you enter the holiday season:

I'm always on the hunt for good snack recipes.  Most of the bars you find in the store are crazy expensive and they are loaded with sugar.  I much prefer creating quick but nurtitious "fast food" options that I can easily make at home.

I have always enjoyed smoothies.  They taste great and are a wonderful way to pack in a whole bunch of nutrition and goodness.  I find them especially handy to take on the go when rushing out the door in the morning (without missing breakfast!) and as an afternoon snack when there is a tendancy to have an energy slump.

The time has finally come. This is the year I am going to put in a great effort to be more mindful of the foods I am consuming. Obviously, cutting out gluten and refined sugars are high priorities. However, before I focus on eliminating foods from my diet, I would like to start on a more positive note by including healthy foods in my diet. Foods which are fun, cheap and easy to make at home. Foods such as pickles, kim chee and sauerkraut. Yum! As scary as it may sound, I am going to try my hand at making my own fermented foods.

Pomegranates are one of those items in the grocery store that catch my eye but typically don't make it into my shopping cart.  Just too much fuss for a bunch of little seeds! 

According to Traditional Chinese Medicine, Jing refers to our genetic blueprint. Jing is passed from parents at conception. In order to increase fertility and pass along strong Jing to our children, a healthy lifestyle is important. Among other things, eating healthy food, getting enough rest and managing stress play roles in supporting Jing. Jing is stored in the kidneys. In Chinese medicine, the kidneys are associated with the reproductive system. Therefore, when thinking of foods to support your fertility (i.e., to impact the quality of your eggs or your sperm) nurture your Jing.

This is such a good little find of a recipe.  I've forwarded it to so many patients over the past two months that I've finally decided it needs an official place in the food and recipe section of our blog.

I've recently been trying to cut down on grains (eliminating gluten entirely) and that has made the traditional western breakfasts feel challenging.  There are only so many ways to eat eggs before you kinda get egged out!  

The hard part about going gluten free is figuring out how to cook, bake, and prepare food differently than what you are used to. A lot of times people feel overwhelmed by the prospect so here I am including a basic how to get started cheat sheet. If you are interested in trying some gluten free baking and seeing if you feel better than when you eat wheat, these tips can help you get baking!

Gluten-free Grain Flours


Being a mom of two, cooking easy and wholesome meals to nourish my growing family is a must! And who better to do this with than the little ones?

I have noticed lately a correlation between the lack of sunshine in Victoria and my desire to consume baked goods. This could be dangerous for a number of reasons, but I am determined have my cake and eat it too, without sabotaging any of my health goals. In this case, the most delicious, cakey, cinnamon spice doughnuts with chocolate-ginger glaze. If you omit the chocolate glaze, this recipe is completely gluten free, dairy-free and sugar free. It is suitable for the Specific Carbohydrate Diet, and the Paleo diet.

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