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Recipe: Pesto Veggie Bowl

pasta recipe sugar-free vegan Jan 16, 2020

For the pasta:
1/2 bag of lentil pasta
1 yellow pepper
1 orange pepper
1 zucchini
10-12 olives
2 cloves of garlic

For the salad: 
1/2 cup salad mix of your choice
1 carrot, raw and shredded 1/4-1/2 sliced avocado

Place the salad in a large bowl at the bottom. Add pasta on top and mix. Add more pesto if desired.

For the vegan pesto: Try Chef Chloe's ... it's yummy!

1) While the pasta is cooking in a pot chop up and cook the peppers and zucchini until al dente.
2) After pasta is cooked add it to the veggies. Stir in as much pesto as you like.
3) Slice avocado into the bowl.

Makes two servings. Enjoy!


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Recipe: Rainbow Sprout Salad

Main Ingredients:
One container organic sprouts (your choice)
One medium carrot, raw, grated
One medium beet, raw grated
Inch of ginger finely chopped
1 tablespoon pumpkin or sunflower seeds
1/4 fresh lemon, squeezed onto salad
1 teaspoon olive oil (you can also go oil free)

Combine into bowl and toss. This is a simple easy side salad, or you can double up on the ingredients to make a larger, meal-sized portion. Enjoy!


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Recipe: Protein Bowl

1 yellow pepper
1 red pepper
1 can of chickpeas
4-5 leaves of rainbow chard
1 inch of ginger
1-2 cloves of garlic
Splashes of coconut aminos for taste
1 teaspoon olive oil

1) Chop both peppers as desired. Same with ginger and garlic.
2) In a pan on medium heat put in garlic and ginger. Cook for 2-4 minutes. Add in peppers.
3) While the peppers are cooking open up the chickpeas and rinse. Put into the pan with the peppers. Let everything cook for a few minutes- don’t overcook. You want some firmness in the peppers so they still have nutrients.
4) In the last 3 minutes add in the chard and coconut aminos.

Makes two large servings. Enjoy!

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Recipe: Green Salad & Comfort Bowl

Green Salad:
1 cup salad greens (your choice)
3 leaves steamed kale
1/2 cup of sprouts (your choice)
2 tablespoons of pumpkin seeds
1 tablespoon of apple cider vinegar
1/2 fresh squeezed lemon

Prep Steps: Place all ingredients except for lemon into a bowl. Combine. Squeeze lemon on top. This is a nice simple salad to enjoy as a side.


Comfort Bowl:
1/2 cup quinoa
1 sweet potato
1 can of black beans
1/2 cup of lentil sprouts
1 teaspoon olive oil
Salt and pepper to taste

Prep Steps:
1) Cook the quinoa as directed. Chop and then steam the sweet potato.
2) Rinse the black beans.
3) Once sweet potato and quinoa are done combine all ingredients.

Makes 2-3 servings depending on portion size.


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Recipe: Raw Cacao Energy Balls

This delicious snack is refined sugar-free, raw and vegan.

1 cup Medjool dates
1/2 cup almond butter (smooth)
1/2 cup pumpkin seeds/sunflower seeds
1/2 cup of cashews
2 tbsp chia seeds
2 tbsp cacao
1 tsp vanilla
1/2 cup shredded coconut

Prep Steps: 1) Remove pits from dates and soak in 1/2 cup of water. Set aside.
2) Place cashews, pumpkin seeds in blender & blend for 2-4 seconds. You want chunks. Remove and place in a mixing bowl.
3) Place dates and water in blender. Blend until smooth as possible.
4) Mix wet ingredients with dry ingredients. Combine thoroughly and place in freezer for 20 minutes.
5) Roll into balls & store in glass containers. Makes 18-24 balls depending on size

Great source of protein, healthy fats, magnesium and fibre. Enjoy!

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2 Tips To Help You Stay On Track In 2020

Did you know that most people give up on their new year resolutions by mid-January? Research shows that 88% of people don’t accomplish what they set out to accomplish. 

In this blog I’m going to share some very simple ways to keep yourself on track whether you have fitness goals, nutrition goals or some other goal that you really want to accomplish in 2020.

Let me start off by saying congrats!

It’s great that you want to create positive change in your life. That’s admirable and needs to be celebrated. Stand up (if you’re sitting) and give yourself a big old pat on the back. Literally stand up and do it. If your cat, or dog, or partner looks at you funny it’s okay! 

I have two great tips for staying on track with your intentions for 2020.

The first way to do is to make the new habit the obvious choice.

For example if your goal is to eat healthier food, stock your fridge with only healthy whole foods. Take all the junk food out of your...

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How To Keep That New Year Shine All Year Long

It’s the start of a brand new year! For many people the start of a brand new year is the perfect time to set some new health and life resolutions. 

But did you know that 80% of people fail at their resolutions? Not very encouraging statistics. How does it all go so wrong?

What happens for a lot of people is that, while they have big plans, they’re not very clear on WHY they want what they say they want. At the start of the year they might be highly motivated, but as soon as that new year shine goes away they go back to the very same habits that haven’t helped them.

Here are some tips on how to get clear on your WHY and stick with your big sky vision goals.

First things first - what is your WHY? 

Take a journal and find a quiet space to answer these questions for yourself...

Why do you want what you say you want?

Do you want to get healthy so you can play more with your kids?

Do you want to shed excess weight so you can do a triathlon?

Are you...

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5 Proven Ways to Quit Sugar and Start Feeling Better

Did you know the average person consumes 22 teaspoons of sugar a day? That’s more than 3 times the recommended daily amount… and a triple scoop of YIKES!

And you’ve probably heard it before that sugar consumption is connected to some not-so-sweet things like obesity, type 2 diabetes, cancer, high blood pressure, chronic inflammation, heart disease and more. 

But did you also know that sugar is more addictive than cocaine? 


So how do we kick the habit?

I’m here to tell you there is hope and I’ll give you the how-to in a minute.


IT IS possible to give up sugar and still love life.


As party season gears up, you might be fretting about your clothes getting all the more tighter.

Nothing worse than feeling uncomfortable when you’re trying to enjoy yourself.


You used to be able to eat anything and look great. 

Now just looking at cookies around the office makes you feel heavy and gross. 


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How To Go Beyond Self-Care to Achieve Self-Mastery

With 2020 (and that impending NEW YEAR, NEW YOU avalanche on social media) just around the corner, I have a little exercise for you (painless, I promise) that might just make those new year's resolutions stick.

First off, I think it's much more powerful to say HELLO 2020, BYE BYE OLD ME!

My thinking behind this is that if I don’t ditch the old version of myself first, the grand new vision I have for my life won’t have a fighting chance at becoming my reality.

All those old patterns will resurface as soon as the holiday high is over and those January blues set in.

Can you get behind that?


Next Steps

Of course there’s work involved here. Healing, forgiveness, letting go.

It is my firm belief that anyone, anywhere, at any time, can decide to change. You can choose to let go of behaviours, habits and relationships that aren’t working and create something new from a place of wisdom. 

It may not be easy, in fact I can tell you from...

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