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Join my FREE 48-Hour Smoothie Challenge

In the hustle and bustle of our everyday lives, we often choose convenience over nutrition. By making this compromise, many of us are challenged to get enough fruits and vegetables into our diets.

That’s why (I’m excited to announce) I’ve created a FREE 48-Hour Summer Smoothie Challenge.

The Smoothie Challenge is a great way to inject your system with fruits and veggies in a simple, nutritious and tasty way! You’ll get a high dose of vitamins, minerals, fibre and phytochemicals to rev up your system and protect it against illness.

And it’s 100% FREE to join. Click here to register. 

As we move into the summer months it’s a perfect time to lighten up your eating from the heavier foods we tend to gravitate toward during the winter months. And with more fresh fruits and veggies available there will be an abundance to choose from to keep things fun and interesting.

Think of the 48-hour Smoothie Challenge as a nutrient boost to your system. It’s not so much about taking things away or removing items from your diet (as a cleanse, detox or elimination diet would be), but to add in and increase your consumption of fruits and veggies. 

The Challenge is designed to incorporate more real, whole-food smoothies into your daily meal plan. You will still enjoy your regular meals (maybe with a few tweaks) and will simply add in up to a litre of smoothie each day.

As you flood your body with beneficial nutrient-dense foods, you may also start to release and clean out some of the toxic waste that has accumulated over the years. As a result, you may experience increased energy, weight loss, reduced cravings, better sleep, improved moods, less brain fog and reduced muscle and joint pain.

The Challenges runs for 2 days – Wednesday, July 5 and Thursday, July 6th. 

Click here to register. It is FREE to join. No hidden costs. No gimmicks. Just straight up delicious recipes, easy-to-follow guidelines, community support and a bit of experimental fun!

Looking forward to blending our way to health and vitality! Are you in?

Yes, I’m ready to take the 48-Hour Smoothie Challenge

Warmly,

 

 

P.S. Feel free to share with friends, family members or co-workers who might like a healthy boost this summer. Plus, taking challenges like this with a buddy is always more fun.

Are you getting enough vitamin D?

The warmer weather is coming, and for those of us living in more northern locations, that means we’ll be able to get some natural vitamin D. YES!

Among the vitamins, vitamin D is pretty special.

And because we get it primarily from the sun, many of us have a hard time getting enough and are deficient.

Today let’s talk about how much of this critical fat-soluble vitamin we need and how you can get enough.

Why is vitamin D important, and how much do we need?

Vitamin D helps us absorb calcium from our food and acts like a hormone to help us build strong bones and teeth. Vitamin D can also help with immune function, cellular growth and help to prevent mood imbalances such as depression and seasonal affective disorder.

  • Low vitamin D levels can lead to:
  • Loss of muscle mass and strength over time
  • Higher risk for certain cancers
  • Decreased immune function
  • Higher blood pressure
  • The development of neurological disorders, diabetes and bone diseases

Health Canada’s daily recommended intakes (RDAs) for vitamin D, updated in 2011, are 400 IU for infants, 600 IU for children aged one to adults aged 70, and 800 IU for adults over 70. Health Canada’s safe upper limit is 4,000 IU per day.

The three ways to get vitamin D are exposure to the sun, consuming vitamin D containing food, and through supplements.

How can I get enough vitamin D from the sun?

Your skin makes vitamin D when it’s exposed to the sun; that’s why it’s referred to as the “sunshine vitamin.” How much vitamin D your skin makes depends on many things. Location, season, clouds, clothing – all affect the amount of vitamin D your skin can produce from the sun. One standard recommendation is to get about 5–30 minutes of sun exposure between 10:00 a.m. – 3:00 p.m. to the face, arms, legs, or back. This should be done without sunscreen, at least twice a week. Of course, we should always avoid sunburns and of course in some locations (and seasons of the year) it’s not easy to get sun exposure. So, how can we get enough vitamin D in other ways?

The other thing to know is that even if you are getting mega doses from the sun, once your levels reach a certain number, any excess is inactivated. Also you can store some reserves of vitamin D, but they’ll only last a few weeks.

How can I get enough vitamin D from food?

Vitamin D is naturally found in some foods like fatty fish, liver and egg yolks but in very small quantities. Some foods are “fortified” (which means “added to”) with vitamin D. These include milk, some orange juices, breakfast cereals and yogurt. It will say on the label how much vitamin D has been added per serving.

Because vitamin D is fat-soluble, you can increase absorption of it from your food if you eat it with some fat (healthy fat, of course).Between sun exposure and food, it still may be difficult to get even the minimum of 400 IU of vitamin D each day; this is why vitamin D supplements are quite popular.

Check out the salmon recipe below for an extra doe of vitamin D.

How can I get enough vitamin D from supplements?

It’s easy enough to just “pop a pill” or take some cod liver oil (which also contains vitamin A). Either of these can ensure you get the minimum amount of vitamin D, plus a bit extra.

But before you take vitamin D containing supplements, make sure it won’t interact with other supplements or medications you may be taking. Always read your labels and ask a healthcare professional for advice.

Do not take more than the suggested dosage on the label of any vitamin D supplement, except under medical care.

As mentioned, the maximum amount recommended (for the general population) is 4,000 IU/day. Too much vitamin D can raise your blood levels of calcium (to an unsafe level) and this can affect your heart and kidneys.

If you’re concerned, the best thing to do is to ask your healthcare professional to do a blood test and then recommend if a supplement is right for you and how much to take.

Conclusion:

Vitamin D is an essential fat-soluble vitamin which many people are deficient in. Low levels can lead to varying degrees of health implications.

There are three ways to get enough vitamin D: sun exposure, through certain foods, and in supplements. Many people require a combination of the three to get adequate amounts.

If you’re concerned, it’s best to request a blood test that tests your vitamin D levels to be sure what’s right for you. Always take supplements as directed.

Vitamin D Recipe – Lemony Dill Broiled Salmon

Serves 4

4 wild salmon fillets
1 bunch asparagus
8 round slices of fresh lemon
1/4 tsp sea salt
1/4 black pepper
1/4 tsp dried parsley
1/4 tsp dried dill
4 tbsp olive oil

Preheat the oven broiler and raise the oven rack. Place parchment paper on a baking sheet and place fish on top, skin-side down. Surround with a single layer of asparagus.

Sprinkle the fish and asparagus with sea salt, pepper, parsley and dill. Top each fillet with 2 slices of lemon and drizzle with olive oil.

Broil for 8-10 minutes until fish flakes easily with a fork.

Serve & enjoy with a seasonal salad.

Over to you. Have you ever had your vitamin D levels checked? How do you make sure you have enough? Please share your thoughts on vitamin D in the comments below.

References:

http://thewellnessbusinesshub.com/yes-nutrient-deficiencies-heres-proof-can/

http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_vitam_tbl-eng.php

https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

http://www.precisionnutrition.com/all-about-vitamin-d

https://authoritynutrition.com/vitamin-d-101/

http://neurotrition.ca/blog/brain-food-essentials-sardines

The words “weight-loss” and “snacks” often appear in the same sentence.

But what usually comes along with this combination are additional words like “tasteless,” “cardboard,” and “completely unsatisfying.”

Right?

Well it doesn’t have to be this way. You can have weight-loss friendly snacks that aren’t just nutritious but also delicious.

My rule of thumb for snacks is they have to be nutrient-dense whole foods where a little goes a long way; foods containing protein and/or fibre and some healthy fats (which just happens to be the perfect combination to keep you full, satisfied and balanced in the blood sugar department).

Here are my top 5 weight-loss friendly snacks:

1 – Nuts

It’s true – nuts contain calories and fat, but they are generally NOT fattening if eaten in small portions.

And of course I’m not talking about the “honey roasted” ones. Those are fattening mostly because of all the sugar they contain.

Studies show people who eat nuts tend to be healthier and leaner.

By the way, nuts also contain protein and fibre, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.

Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body and almonds can also help to boost your metabolism!

Tip: Put a handful of various unsalted/unsweetened nuts into a small container and throw it in your purse or bag to snack on between meals.

2 – Fresh Fruit

As with nuts, studies show people who eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)

Yes, fresh fruit contains sugar, but if you eat the whole fruit (I’m not talking juice or sweetened dried fruit) you’ll also get a fair bit of water and fibre; and they have high nutrient values with lots of vitamins, minerals and antioxidants. And fresh fruit is low in calories.

Fiber is something that not only helps to fill you up (known as the “satiety factor”) but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious “blood sugar spike.”

Win-win!

Try a variety of seasonal fruit and pair them with a handful of nuts, some nut butter or sliced avocado (for that dose of healthy fat).

Tip: While fresh is best, keep your freezer stocked with different frozen fruits for smoothies, adding to baked goods, toppings and healthy ice cream recipes.

3 – Chia Seeds

Chia is not only high in fibre (I mean HIGH in fibre), but it also contains protein and omega-3 fatty acids (yes those healthy omega-3s). As well as antioxidants, calcium, and magnesium.

Can you see how awesome these tiny guys are?

They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).

Tip: Put two tablespoons of chia seeds in a bowl with ½ cup of nut milk and wait a few minutes. Add in some berries, chopped fruit or nuts and/or cinnamon and enjoy! Make a chocolate version with a teaspoon of cacao powder.

4 – Boiled Eggs

Eggs are packed with nutrition and most of it is in the yolk.

They contain a lot of high-quality protein and a good amount of vitamins and minerals.

And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.

Yup, you read that right! So go ahead and enjoy the whole egg.

Tip: Boil half-a-dozen eggs and keep them in your fridge for a super-quick (and nutritious) snack!

5 – Vegetables

I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses.

Veggies contain fibre and water to help fill you up and I’m sure you know that are packed with vitamins, minerals and antioxidants, right?

Yes they take a bit of time to chop and slice, but many supermarkets have veggies pre-chopped and bags of organic baby carrots or cherry tomatoes ready to go in bit-sized pieces.

Tip: Jazz up your veggies with a bit of dip. Have you tried almond butter on celery? How about dipping your veggies in guacamole? The healthy fats from the avocado will help keep you satisfied and full. Keep a batch on hand for easy quick, nutrient-dense snacks. See my recipe below.

Conclusion:

Go ahead and try one, or more, of these healthy snacks. Prepare them the night before and have them ready to go for your busy day. They will not be “tasteless,” like “cardboard,” or “completely unsatisfying.” I promise, your tastebuds and waistline will love them.

Over to you. In the comments tell me what your favourite, healthy, waistline-friendly snacks are!

Garlicky Guacamole

Makes about 2 cups

2 ripe avocados
1 clove garlic
juice from 1/2 lime (or to taste)
1/4 teaspoon cumin
1 teaspoon chilli powder
1 tablespoon chopped red onion
1 tablespoon chopped cilantro

Peel and core the avocados and place in small bowl. Mash with fork or veggie masher. Add in remaining ingredients and stir/mash until well combined. Store in fridge with avocado pit in centre to avoid turing brown. Serve with sliced/chopped fresh veggies.

References:

https://authoritynutrition.com/20-most-weight-loss-friendly-foods/

https://authoritynutrition.com/foods/almonds/

https://authoritynutrition.com/is-fruit-good-or-bad-for-your-health/

https://authoritynutrition.com/foods/apples/

https://authoritynutrition.com/fresh-vs-frozen-fruit-and-vegetables/

https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/

http://www.precisionnutrition.com/encyclopedia/food/eggs/

5 tips for better sleep (and a recipe)

Have you said goodbye to sleeping through the night?

Are you feeling exhausted or “running on stress hormones” all day?

Do not fear, I have some great tips (and a yummy recipe) for you!

The science of sleep is fascinating, complicated and growing.

I’ve been speaking to more and more of my clients these days about sleep. For many of them it’s the factor the makes the biggest difference in their overall health and well being. Even more impactful than food!

Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.

Lack of sleep affects just about everything in your body and mind. People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation. And don’t forget the impact lack of sleep can have on moods, memory and decision-making.

Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!)

OMG – What aspect of health does sleep not affect???

Sleep has three main purposes:

  • To restore your body and mind. Your body repairs, grows and even “detoxifies” your brain while you sleep.
  • To improve your brain’s ability to learn and remember things, technically known as “synaptic plasticity”.
  • To conserve some energy so you’re not just actively “out and about” 24-hours a day, every day.

Do you know how much sleep adults need? It’s less than your growing kids need but you may be surprised the recommendation is for all adults to get 7 – 9 hours a night. For real!

And for those of you who think you can get a couple hours each night during the week and make up for it over the weekend – think again! Once you get yourself into a deficit you can’t make it up later. The damage is already done. You need to get this amount of sleep everyday.

Please if you skimp on anything – don’t make it your sleep!

(Don’t worry, I have you covered with some actionable tips below.)

5 Tips for better sleep

  1. The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make it a priority and you’re more likely to achieve it. This means turning off your lights eight hours before your alarm goes off. Seven. Days. A. Week. I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.
  2. Balance your blood sugar throughout the day. Eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fibre). Choose the whole fruit instead of the juice. Make sure you’re getting some protein and healthy fat every time you eat.
  3. During the day get some sunshine and exercise. These activities tell your body it’s daytime; time for being productive, active and alert. By doing this during the day it will help you wind down more easily in the evening.
  4. Cut off your caffeine and added sugar intake after 12 pm. Whole foods like fruits and veggies are fine, it’s the “added” sugar we’re minimizing. Yes, this includes your beloved chai latte. Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).
  5. Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 – 10 hours before your alarm is set to go off). This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.

What’s your sleep situation like? How many of these tips can you start implementing today? Tell me in the comments.

Recipe Caffeine-Free Chai Latte

Serves 1-2

  • 1 bag of rooibos chai tea (rooibos is naturally caffeine-free) or other decaf chai tea bag
  • 1.5 cups of boiling water
  • 1/2 cup unsweetened almond or coconut milk
  • 1 tablespoon almond butter (creamy is preferred)
  • 1 tsp Xylitol (optional)

Cover the teabag with 1/2 cups of boiling water and steep for a few minutes. Discard the tea bag and place tea, dairy-free milk, xylitol & almond butter into a blender. Blend until creamy.

Serve and Enjoy!

Tip: You can try this with other nut or seed butters to see which one you like the best. Cashew butter anyone?

 

Want to be a health coach?

I get inquires on a weekly basis about my training as a healthy coach and the school I went to. If you are someone who is interested in a career shift, becoming an entrepreneur and having a rewarding career helping people live healthier lives, then please read on to learn about a special enrolment bonus my nutrition school, the Institute for Integrative Nutrition, is offering.

But before we get to that, let me tell you about how I ended up there.

In my 20s and 30s I completed two university degrees and in 1995 joined the corporate world of Public Relations. I had a series of progressively increasing roles over the next 10 years and ended up in a management position, overseeing a corporate communications team for a government agency. I had a good salary, great benefits and had reached a mid-level management. Things were going pretty good.

During this time, my personal life fell into place when I met my life partner. We shared passions for yoga, spirituality and our health. We travelled, bought a house by the ocean and eventually got married.

While things were going great personally, I was struggling with some health issues that had developed in my 20s and was feeling uneasy about my work. I was successfully rising up the corporate ladder, so why was I wondering “is this really what I want to do for the rest of my life?”

I’d come home from work in tears, exhausted and stressed out. My digestive issues were getting worse, I was gaining weight, and had no energy. I’d sit on the couch watching mindless TV. It was taking a toll on my health and my relationship.

I did a lot of soul searching trying to figure out what I wanted to do with the rest of my life. I read books, attended workshops, did a peer leadership program and went on retreats about finding your calling and coming into your own.

Through a colleague I met at one of the trainings, I learned about IIN. I checked out the school’s website and completely resonated with what I read. Hallelujah, this was it! I knew right away I had to enrol in IIN’s Health Coach Training Program. I wasn’t sure if I’d ever become a health coach, but I knew this was the right next step for me.

As the program start date drew nearer, I made plans to leave my job. In December 2011, I packed up my desk and haven’t looked back. I immersed myself in the program and learned everything I could about holistic health. I launched my health coaching practice in July of 2012, graduated in December 2012 and the Immersion Program in June 2013. I currently facilitate coaching circles with students attending IIN and have completed IIN’s Launch Your Dream Book course.

IIN is the world’s largest nutrition school, training students from all over the globe to become certified Health Coaches. It was IIN’s training program, incredible resources, and supportive community that enabled me to launch my career as a health coach and do this work over the last five years helping hundreds of people improve their health.

Here are a few more reasons why I love IIN:

  • It’s flexible: The online distance learning format makes it easy to work through the 40-module program from wherever you are, on your own schedule.
  • You’ll learn from the experts: You’ll learn over 100 of the top dietary theories and hear from many of the top experts in health and nutrition including Dr. Mark Hyman, Deepak Chopra, Andrew Weil, Marion Nestle, Gabrielle Bernstein and Geneen Roth.
  • Great business support: Not only are you educated on all things nutrition and health, but you’ll also learn how to market yourself, develop programs for clients and set up your own Health Coaching practice!
  • You’ll become part of a community of like-minded health professionals – each March 1,000 IIN students and graduates from all over the world gather in Manhattan for IIN’s annual conference. Hear world-renowned presenters, meet the founder and know you are part of something powerful, innovative and world-wide.
  • Many people attend IIN even if they don’t want a career in health coaching, but want to learn the latest in holistic health to help themselves and their families live healthier lives. Being part of this community and this exciting field has been priceless to me.

If you are interested in checking out IIN, here are the details of the latest IINcredible early enrollment bonus package open to everyone who enrolls in the Health Coach Training Program by this Friday, April 28th!

Here’s what’s included:

  • 30% off tuition when paid in full OR 30% off one of the flexible payment plans
  • Full tuition to the Launch Your Dream Book course ($1000 value)
  • Full tuition to the IIN Advanced Business course ($1000 value)
  • A special invitation to an intimate, live group call with IIN Founder & Primary Teacher Joshua Rosenthal (Priceless)
  • Guaranteed reserved seating at the next IIN Conference ($300 Value)
  • An invite to a VIP Mixer the weekend of the IIN Conference ($300 value)
  • AND a signed copy of Joshua’s book “Integrative Nutrition: Feed your Hunger for Health and Happiness”

This is over $2,500 worth of bonuses, plus huge savings on tuition! Remember, this is only available to students who enroll by this Friday, April 28th! Email me directly if you’d like to take advantage of this offer.

Click here to review IIN’s curriculum guide to decide if IIN is right for you. 

With sweetness

Get a sneak peek (doors closing soon)

Are you on the fence about signing up for my 7-Day Spring Cleanse?

You’re ready for a change, but perhaps it feels a bit scary to jump into something new when you don’t know what to expect?

And, if you’re like me and you’ve tried lots of different diets, you may be wondering if this is just “another” plan that will leave you feeling hungry and deprived…

That’s why I want to give you an inside peek at what’s on the menu of my brand new Release & Renew 7-Day Spring Cleanse.  

Here’s a sample day on the cleanse:

Breakfast: Pancakes with Rhubarb Compote
Lunch: Spinach & Blueberry Salad with Lemon Basil Vinaigrette
Snack: Smokey & Crispy Chickpeas
Dinner: Roasted Beet & Lentil Bowl with Avocado Cilantro Sauce
Treat: Chocolate Avocado Chia Pudding

Sounds more like a spa vacation than a cleanse, doesn’t it?

>>> Want to get these recipes plus 26 more? Register for the cleanse here. 

I’m a foodie, so it was important to me that the meals in this cleanse were not JUST healthy, but also DELICIOUS and SATISFYING.

For those of you have done my programs before, you know the recipes are always delicious.

Well these recipes were all created by a whole foods chef! They not only taste great, but they’re easy to make and nourish your bodies to reach your health goals.

Don’t have lots of time to cook? No problem. I’ll share time saving tips – as well as strategies for eating out while on the cleanse.

I’ll be here to guide you and support you every step of the way!

Ready to join us? We have a great community registered so far. We’d love to have you in the group.

>>> Register Now! (Registration closes tomorrow, Wednesday April 19th)

I look forward to seeing you in the cleanse.

Warmly,

Enjoy a low carb Easter!

As we head into the Easter weekend I’ve got a few tips and suggestions for getting through the chocolate onslaught without completely sabotaging your good healthy efforts.

I’ve curated some online resources for Easter dinner and sweet treat Easter goodies.

Typically, it isn’t the actual dinner that gets us into trouble but the chocolate, candy, snacking, desserts and fancy cocktails that really do a number on us.

I’ve included links to recipes for low carb alternatives that are delicious and nutritious. It is possible to indulge and enjoy without giving in to all temptations and spiking your blood sugars.

Dinner is usually comprised of turkey or ham and some veggies, which you can keep mostly low carb. I recommend cauliflower mash instead of potatoes and this low carb stuffing for your turkey.

If you go the ham route make sure to get one that is all natural and plain – not already injected with sugars or maple syrups and flavourings. Try it with this cranberry apricot glaze that you prepare yourself.

The veggies will be no problem, stick to more above ground veggies and you’ll be fine. This brussel sprout and bacon recipe would be a good addition to any Easter table. I might try this recipe for Garlic-Roasted Green Beans Recipe with Shallots and Almonds, sounds yummy!

For dessert here are a few low carb cakes that might appeal:
Low carb carrot cake
Almond and orange cake
Chocolate heaven cake

Ditch the Carbs has some recipes here for sugar free easter treats if you want to make your own instead of buying that processed, high-fructose-corn-syrup-laden junk from the stores.

Happy Easter everyone.

With sweetness,

 

 

P.S. Just a quick reminder that my Release & Renew Spring Cleanse is coming up after Easter. We start on Monday, April 24th and go for 7-Days. We have a great group registered so far and I’d love to have you join us. It’s all new and completely online. Kick off the spring season with lightness, energy, health and vitality! Register here.

 

Tips for spring cleaning your kitchen

When the birds start to chirp, the buds start to blossom and I no longer have to wear my winter coat and boots, I usually get in the mood for spring cleaning.

I‘ll admit, cleaning is not my strong suit. My husband and I keep our home fairly tidy and it gets a good cleaning once every two weeks, but as two small business owners, house cleaning is not a top priority for us.

With the change of season, especially from winter to spring, as I start to notice drawers overflowing, cupboards jam-packed, and old jars starting to mold in the back of the fridge, I know it’s time for a good deep clean.

The energy of spring is all about shedding layers, clearing out and letting go. It’s the perfect time to clean and declutter the kitchen.

The kitchen is probably one of the most used rooms in any home. For me, when the kitchen is neat, tidy and organized I feel healthier. I want to stock and prepare healthy food because it’s so much easier to find what you’re looking for and more fun to cook in.

Here are my top tips for spring cleaning and organizing your kitchen:

Fridge

  • Remove all items and give the fridge a good cleaning.
  • Throw away items that have spoiled or are past their best before date.
  • Combine jars that have small amounts left in the bottom.
  • Store greens in plastic bags or wrap in paper towel so they last longer.
  • Place foods that need to be eaten soon on the upper shelves and near the front.
  • Place longer life items near the back and lower down.

Freezer

  • The freezer can become a bit of a graveyard for rotting and long forgotten foods.
  • Remove all items and throw away any that are freezer burned and unidentifiable.
  • Wipe down the freezer.
  • Stack and store remaining items with foods that need to be eaten soonest near the front.

Kitchen Utensil Drawers

  • We all have one or more of these drawers that becomes a dumping ground for knives, spatulas, spoons, whisks and other kitchen odds and ends.
  • We went through ours the other day and discarded an entire shoe box of never-used utensils.
  • Go through each item and decide if you use it on a regular basis, if not, lose it!
  • Wipe out the drawers.
  • Many housewares stores have effective drawer organizers and storage ideas that can help to make your drawers a dream.
  • Same process applies for cutlery and storage container drawers.

Pantry

  • Discard any expired, old, stale foods and wipe out the shelves.
  • Rotate older canned goods to the front of the cupboard to be eaten first.
  • I’m a lover of mason jars and detest food packaging so I try to remove any extra plastic and packaging from my foods and store things in glass mason jars. Plus it makes items much easier to find, store and organize.
  • Move pasta, grains, rice, dried beans and nuts and seeds from their original packages to air tight containers, so they last longer.
  • Nuts can also be stored in the fridge for longer life.
  • Test oils to make sure they are not rancid. You can taste them and if they are bitter or have a strong smell they are likely gone bad.
  • Baking supplies like flours, sweeteners and other items can also be removed from their original packaging and stored in mason jars.
  • According to experts, you should only keep spices for 18 months so mark the purchased date with a marker on packages.
  • If foods aren’t expired and in their original packages, but you know aren’t going to eat them, you can always donate them to the food bank.

Happy spring cleaning!

With sweetness,

P.S. Is your body feeling like it might need a little spring cleaning? Sign up for my NEW Release & Renew Spring Cleanse. We start Monday April 24th. Register by Wednesday April 12th and save $50.  Sign up here. 

It’s HERE – my new spring cleanse!

I am so excited today to launch my BRAND NEW spring cleanse!

That’s right. It’s all new (well except for the name) Release & Renew is so fitting for spring, I just couldn’t let it go. But everything else – recipes, length, protocol, website, design and supporting materials – all BRAND SPANKING NEW!

After running my previous cleanses and detoxes for the last four years (spring, fall and winter) with over 250 participants, I decided to overhaul them all.

Today I re-launch my annual cleansing program with the first edition – Spring.

Spring is new, fresh, alive. Everything around us is blossoming and blooming (well maybe not quite yet here in Nova Scotia). It’s the perfect time to release toxins, weight and stagnant energy and renew your body, mind and spirit with real, whole-food nourishment.

Here are the details:

Release & Renew Spring Cleanse

7-day cleanse releases toxins and helps you renew your vitality through real, whole, nutrient-dense foods.

Starts on Monday, April 24th (after Easter)

Register by Wednesday, April 12 and save $50.

Click here to read all the details and to register. 

In just 7 days you can begin to see amazing shifts in your health

I’ve developed this easy introductory cleanse program to help you experiment with what foods work best (and which don’t) to give you optimum energy, eliminate health symptoms and shed some of that extra body weight.

Consuming low-allergen and anti-inflammatory foods for just one week will help you eliminate the excess swelling and fluid that accumulates in your tissues from food-induced, chronic inflammation.

I will take you step-by-step through the simple process and protocol that will make a huge difference in how you feel, think and look – in just 7 days!

My approach isn’t about starving your body, fasting, juicing, eating strange food combinations or taking lots of supplements.

Instead we take a short period of time to move away from processed, refined foods and some of the top food allergens to give your body a bit of a break. Working so hard to metabolize all these potentially damaging foods, takes a toll.

During the cleanse you’ll release toxins and nourish your body with nutrient-dense, real, whole foods so it can heal, repair and rejuvenate.

Join me for my Release & Renew 7-Day Cleanse!

Register Now! 

I look forward to supporting you step-by-step through the cleanse.

With sweetness,

P.S. Remember to register by Wednesday, April 12 and save $50. Click here to sign up. 

How I finally felt better – and you can too!

While now I am a health coach and understand how to feel my best without taking drastic measures, it wasn’t always that way.

For a big chunk of my life I didn’t feel good. 

Back in my 20s I struggled with digestive issues, bloating, constipation, started to gain some weight and so I began researching various healing diets, techniques, therapies, and approaches.

One of the methods I tried was cleansing. The idea of giving the body a break and releasing toxins resonated with me. It made sense.

I tried many different cleanses including the Master Cleanse, apple cleanses, fruit fasts and juicing and smoothie detoxes. Some of them worked for me, some of them didn’t.

But over time I did start to feel better. As I eliminated certain foods that didn’t work for me, moved away from processed refined foods and fuelled my body with real whole foods, the frustrating, draining symptoms I was experiencing, began to fade away.

From these experiences I developed a core belief in the power of real, whole foods. That we can get most everything we need from the food we eat. That food is medicine. 

And if we take this first step of cleansing our bodies and getting rid of all the gunk that’s clogging us up and dragging us down, we can then build ourselves back up with nutrient dense foods. Through this process we enable our bodies to heal, repair and rejuvenate. And hopefully prevent chronic illness down the road so we can live our lives with health and vitality.

So when I launched my health coaching practice, I knew that cleansing was something I wanted to offer my clients. And I wanted my protocol to be based on real whole foods, not supplements, powders, or manufactured foods.

I’ve been leading cleanses for the past six years with over 250 participants.

My brand new Spring Cleanse is a 7-Day introduction to the cleansing process that helps reduces inflammation and fuels your body with the foods that allow your body to release excess weight. Through the process you will also regain some energy, sleep better and possibly – feel the best you’ve felt in years.

Here are all the details:

Release & Renew Spring Cleanse

7-day cleanse releases toxins and helps you renew your vitality through real, whole, nutrient-dense foods.

Starts on Monday, April 24th (after Easter)

Register by Wednesday, April 12 and save $50.

Click here to read all the details and to register. 

When you eat foods that aren’t right for your body, you may feel bloated, sluggish and lethargic.

The 7-Day Cleanse Program gives you the results you are looking for because you will be removing foods that cause inflammation in the body and you’ll be replenishing it with nutrient-dense, health boosting foods.

I know you can’t transform or revolutionize your health in 7 days, but I do know that in one week you can start to feel so much better.

After the 7 days, having lost a few pounds and with more energy you’ll feel motivated and inspired to keep going. Consider this a jumpstart into the healthy lifestyle you’ve been longing for.

Many of my clients feel so good at the end of a cleanse, they don’t want to stop!

Join me for my Release & Renew 7-Day Cleanse!

Register Now! 

I look forward to supporting you step-by-step through the cleanse.

With sweetness,

P.S. Remember to register by Wednesday, April 12 and save $50. Sign up here.