Banana muffins

There’s no reason why baked goods can’t be enjoyed as part of a healthy diet. But by baking your morning muffin at home instead of picking one up at the drive thru on your way to work or popping into your favourite cafe, you control the nutritional value and portion size. Loading up your homemade baking with whole grains, healthy fats, and keeping the sugar content in check can really boost the nutritional value and make your treat more of a nutrition powerhouse than a guilty pleasure. If you missed it, check out my post on Healthy Baking Hacks for all the details!

Read More


Zucchini loaf with lemon + raspberries

I’ve been learning a whole lot about the gut, digestive health, Irritable Bowel Syndrome (IBS) and the low FODMAP diet as of late. It’s fascinating stuff! The low FODMAP diet is a relatively new protocol for managing symptoms of IBS, and research has proven it to be successful in relieving the symptoms of 75% of people dealing with IBS and digestive health issues. Diet is an obvious factor when it comes to our digestive health, but other factors like gut bacteria, stress, caffeine consumption, exercise, hydration, and eating patterns can also have a significant impact on how well our bodies absorb nutrients and whether or not the digestive process causes us uncomfortable symptoms like gas, bloating, abdominal pain, and abnormal bowel movements. These things can really impact your day to day life, and prevent you from living fully and confidently. Sometimes, the only advice given to people with digestive health issues (diagnosed or not) is to eat more fiber and drink more water, which usually doesn’t help. The low FODMAP diet is a welcome addition to IBS and digestive health symptom management, and it’s seeing real results!

Read More


Banana pancakes

Work-life balance. What does it mean to you? Give and take, push and pull, sacrifice. How about work-life integration? Combine, compliment, coordinate. Maybe we’ve been striving for the wrong thing.

Just the other day, someone I work with commented on my appearance in the following way: “You look very ‘city’ today!” To provide some context, I am currently working at an outdoorsy over night summer camp where everyone looks just a little bit disheveled almost all of the time. Dirty clothes, sweat pants, hoodies, old t-shirts, greasy hair – it’s a busy little world over here and staff don’t always have a ton of time to take care of themselves. The daily grind here at camp can wear you down, and sometimes it shows.

Read More


Hearty wholegrain pancakes

Aren’t pancakes just the most perfect, iconic breakfast food? In all their fluffy, cakey, maple syrup soaked glory, they’re pretty wonderful to wake up to. Of course your traditional flapjack encompasses all these wonderful qualities, but is less than stellar from a nutrition perspective. I remember being made pancakes for breakfast on some special weekends growing up, and I also remember how deliciously unsatisfying they were at the same time. Eating a standard portion of pancakes will likely leave you feeling pretty hungry in less than a few hours. You’ve got all the white flour to thank for that. With little fibre and protein, while pancakes may be a yummy and comforting source of carbohydrate necessary for body function and energy, they do little to satisfy our appetite, and lack the power to start your day right with a wide range of nutrients necessary for health.

Read More


Cherry + cocoa green smoothie

While some people may be new to the Green Smoothie Club, others have been adding handfuls of spinach, kale, celery, and parsley to their blends for years. For all you prospective members who may be hesitating due to the muddled green colour of some of our green smoothie concoctions, I’ve got a smoothie recipe for you. Full of healthy greens, but no green colour in sight! How about that?

Green smoothies have been all the rage as of late. A more substantial alternative to juicing, blending up your ingredients instead of separating the juice from the pulp drastically increases fiber content which helps slow digestion, keeping your fuller, longer! Smoothies are also a quick, easy and convenient way to pack a few extra servings of fruits and veggies into your busy life, and I think it’s safe to say we could all use a little more of that.  Read More