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How to Naturally Cure a Hangover (plus how to avoid one in the first place)


Most of us have been there, one drink turns into a couple, a couple turn into several, several turn into spitting up on the side of the street in a taxi cab. 

Oh joy…

And even a couple drinks are enough for some people to experience interrupted sleep, and feel out of sorts the next day.

But before I get into the cures for hangovers, how does alcohol cause a hangover anyway?

You see, when the alcohol in your liver is broken down, it converts to acetaldehyde before it converts to acetate (products of alcohol metabolism), and it is the acetaldehyde that gives you a hangover, suppresses your immune system, fries your liver, and wrinkles your skin. Another round of shots, anyone?

Below are my top tips on how to help yourself enter the New Year more, um, gracefully:

Pre-drinking tips:

• Ensure you have eaten a healthy, balanced meal an hour ahead (containing carbs, fats, and protein).

During drinking:

• Match each serving of an alcoholic beverage with one glass of water.

After drinking:

• Take a high-quality multivitamin to replenish what’s lost from a night of drinking.

• Take back about 1 litre of water before bed.

• When you get back home after drinking, immediately eat a nutrient dense meal. Even though that late night Chinese restaurant appears to be a good idea at the time, all that greasy food will only make you feel worse in the morning. Here's an example: organic olive oil drizzled over spinach (for antioxidants), a source of protein (preferably fish for inflammation-fighting omega3s), and a carb like sprouted whole grain toast (offers vitamin C and Bs) or a medium baked potato (for potassium).

• Drink a glass of coconut water with 1/4-1/2 tsp of quality sea salt to replace electrolytes.

The next morning:

• Mop up left-over toxins by eating eggs. They contain large amounts of cysteine, the substance that reduces acetaldehyde toxicity.

• Plant based hangover breakfasts:

- Oatmeal with coconut oil, sliced banana, and a pinch of sea salt.

- Hangover Smoothie: 1 banana, 1/2 cup fresh or frozen blueberries, 2 cups of loosely packed leafy greens, 1 cup plain coconut yogurt (or organic dairy), 1 cup coconut water, a pinch of sea salt, and 2-3 ice cubes.

Hope these tips help! And please share below what has worked for you! Sending you all my best wishes to you and your loved ones for a safe and happy New Year!

PS: Looking to shed the Holiday pounds? We start our 3rd annual 21 Day Reboot Challenge on JANUARY 8TH for all of you amazing members to join in on! Let's kick off the New Year lighter, healthier, and happier!

Looking for one-on-one coaching? Book a nutritional consultation with In-House Holistic Nutritionist, Maya Eid to get started!



Cravings frequently signal a need for specific nutrients. Generally, if you are consuming whole food meals that contain vegetables, protein, and healthy fats, then cravings are usually kept at bay.
Besides eating well balanced, nutrient-dense meals, here are more ways to combat cravings:

• Drink more water! Sometimes we mistaken thirst for hunger. 
• Don’t skip breakfast! Start your morning with protein and fat to stabilize blood sugar levels
• Consume fibre, protein, and good fat at every meal
• Notice if your meal contains all ‘6 tastes’ to keep you satisfied
• Be prepared. Always have healthy snacks on hand in between meals
• Use spices like cinnamon, ginger, and nutmeg to enhance the flavour of your food and balance blood sugar levels
• Steer clear of tip toeing into the vicious carb/sugar vortex in the first place by avoiding white, refined food like pastas, breads, and white rice because they will cause a quick spike in blood sugar, leading you to crave sweets and more refined foods!

Here are some cravings I hear most often from my clients and the foods I suggest they combat them with:

Craving chocolate? This can be a deficiency of magnesium, b-vitamins, chromium, and/or essential fatty acids

Troubleshoot it with: dark leafy greens, pumpkin seeds, mackerel, beans, lentils, brown rice, avocado, or make a Creamy Chocolate Banana Smoothie: 2 tsp raw cacao, 1 cup almond milk, ¼ avocado, 1 small ripe banana, 1 tsp almond butter, 1 pitted medjool date

Craving salty foods? It could be an indication you have a mineral imbalance and that you actually are lacking in enough sodium. Also you are not hydrating enough!

Troubleshoot it with: sea vegetables like nori, kelp, dulse. I sneak 1 tsp of this into my smoothies. Stay away from table salt which is stripped away of its minerals, instead sprinkle celtic sea salt, himalayan pink salt at every meal. And get in some of that good ol’ H2O!

Craving bread? It could mean you are not getting enough amino acids.
Amino acids are the building blocks of protein. One amino acid in particular,tryptophan, is needed to synthesize the mood-regulating brain chemical (serotonin) that can be lacking in the diet.

Troubleshoot it by: upping your protein, consuming quinoa, nuts, fish, and tryptophan containing foods like turkey, eggs, cashews, walnuts, and bananas.

Craving sugar? Your body really wants glucose.
Your body needs some glucose to keep your blood sugar levels stable.

Troubleshoot it with: fruits like apples, pears, berries, and starchy carbohydrates like sweet potatoes, squash, plantains, grains, legumes

Craving pizza, cheese and fried foods? You are probably not consuming enough healthy fats.

We need fat! It helps fuel our brain to keep us sharp and focused, and improves our mood! It’s also needed to boost immunity, and send signals to our glands to produce hormones. Also, consumption of fat during a meal actually helps you feel full since it’s slow to digest. Another bonus? Eating fat actually helps you lose excess fat from your body!

Troubleshoot it with: avocados, coconut oil, ghee, butter, almonds, walnuts, olive oil, salmon, flax seeds. NOTE: Craving cheese is also a sign of calcium or vitamin D deficiency - load up on leafy greens and un-hulled sesame seeds, fish, and eggs

Craving Coffee? You’re body is just looking for energy!

Besides the fact that coffee contains an addictive chemical in it (caffeine), take notice that maybe it’s the sugar you are craving that you put into it. Regardless if you enjoy it black or not, your body is looking for energy. But since coffee is a stimulant, it ends up depleting some of your body’s mineral stores, making you end up feeling worn out later on in the day. 

Troubleshoot it by: opting for a green smoothie, green tea, raw honey or stevia sweetened matcha latte, or fresh green juice instead.

Sometimes, cravings can be related to an emotional need. Sadness, boredom, stress, poor self-esteem, negative body image (and the list goes on) may trigger the desire to fill a void using food. I know it’s tempting to want to dive into a box of cookies after a long, stressful day. But since food cravings are often fleeting and disappear within an hour, those times when we are emotionally sensitive are actually the times when our bodies need to be most properly nourished in order to lift our spirits up and boost our mood! Choose healthier options that give you enough satisfaction in the moment while the craving passes.

If cravings are very strong no matter what you have tried to do, you might want to consider consulting with a healthcare practitioner to investigate chronic symptoms. For example, you might do this through your ND (Naturopathic Doctor). They have access to a variety of unique tests and can be a great guide to support and ask for other tests, that are covered, from your doctor. There are specialized food and environmental allergy testing businesses that provide useful answers as well. 

Adopting a healthy lifestyle should never be stressful. If you are looking for more guidance with tweaking your diet for optimal health in order to reach your fitness goals, I can help you take the guess work out of it all and help you transition smoothly. Book a nutritional consultation with In-House Holistic Nutritionist, Maya Eid to get started!



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Troops the all NEW MYZONE MZ-3 belt arrived just in time!

This month, MyZone brings you a Global Fitness Challenge for all MyZone belt users. They are giving away $10,000 USD in CASH prizes!! What is the catch you say? You just have to SWEAT and gain as many MEPs (Myzone Effort Points - awarded based on exercise intensity tracked through your HR) as you can from November 1-30.

Challenge Rules:
- Date: November 1-30
- Users will be invited via email and must accept challenge to begin
- 1300 MEPS = 1 raffle ticket
- every 100 MEPS after = 1 additional ticket
- Raffle tickets capped at 5000 MEPS

Raffle Prizes:
- 1st ticket drawn: $2000 USD
- 2nd ticket drawn: $1000 USD
- next 14 tickets drawn: $500 USD

To enter the challenge: Get your MZ-3 belt now for intro price of $99* (regular $119.99).


*30 Day Money Back Guarantee // Intro pricing ends November 30, 2015*

For full challenge details -


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Troops! New MYZONE belts are in! Introducing the NEW & IMPROVED MZ-3!

Your heart rate and effort tracking system just got better! The New MZ-3 belt allows you to:

- Track HR + Calories Burned
- Live sync your workout data wherever you go onto your phone via Bluetooth
- Live stream data onto studio TV's
- Track workout progress overtime
- Get competitive with other users & stay motivated!

Try yours now for the intro price of only $99* ($20 savings)


*30 days money back guarantee / Intro price valid until November 30th, 2015.

#EffortRewarded #MyZoneMoves



Troops! October is coming to an end and that means it's time to cut out the junk! Help yourself beat those cold weather blahs and join our FREE (members only) 7-day Eat Clean Challenge starting November 2nd!

To join the challenge simply join the FB group ( where in-house nutritionist Maya Eid will coach you everyday for 7 days by sharing delicious, easy-to-make whole food recipes, and useful tips to motivate and inspire you to get cooking in the kitchen using real food ingredients!


1. EAT GREENS: Fill half your plate with veggies (preferably green) for at least 2 meals per day.
2. EAT WHOLE FOODS: this means eating foods that don’t come in a box or is a processed food! (See details and exceptions below)
3. HYDRATE: Begin morning with at least 1 cup of warm water with a squeeze of fresh lemon juice. Drink 8-12 glasses a day of purified water (extremely vital especially if you are sweating it out at Fit Factory!)

The challenge is to AVOID:

Anything that comes from a box (this includes nut or dairy milks, canned soups, etc. EXCEPTIONS: Boxed leafy greens, organic nut and seed butters in a glass jar, oils like olive oil in a glass bottle, and eden organic canned legumes)
Sugars and sweeteners (allowed: apples, pears, berries, limit: 1 banana,1-2 dates/day)
Caffeine (limit to 1-2 cups and do not consume after 3pm)
Gluten (this means pizza crust, bagels, sliced bread, pasta. Oats are allowed)
Soy based foods like tofurkey, soy cheese, mock meats, etc (organic tempeh and organic sprouted tofu are allowed)


Increased energy
Better mood
Better digestion
Flatter belly
Glowing skin

How to have a Healthy Thanksgiving


I would guess the initial thoughts that come to mind for many of us about Thanksgiving is: Turkey and pumpkin pie (yum!), followed by bloating and food coma (ugh).  

Ok, let’s work on this. Because food comas and adjusting your belt loop after a meal aren’t usually what we like to look forward to. Below are some tips I share on how to celebrate Thanksgiving while keeping your health goals in check and preventing that Thanksgiving bulge: 

1. Let’s keep the over stuffing for the turkey, not our bellies.  

Over eating creates havoc on our digestive system and we end up with that dreadful gut rot feeling. It’s so easy to get carried away when there is so much food around. The trick is to start with a salad, baked veggies, or soup followed by a protein so that you begin filling your stomach up with dense nutrients, leaving little space for the breads and casseroles that tend to be the bloat culprits.

I also recommend taking a high quality digestive enzyme with your meal to help with digestion so you can absorb the nutrients from your food better, ultimately reducing bloating and that sensation of food sitting in your stomach.

2. Slow it down

Thanksgiving is a great occasion to surround yourself with family and friends around good food. Distract yourself with conversation. There’s no rush to finish your plate. Take a breather, and put your fork down between bites. This gives your brain time to register that your stomach is currently on duty. No one is forcing you to eat everything on the table, choose what you really want to eat and mindfully enjoy every bite of it. This goes for dessert too, choose 1 dessert that you have been eyeing, and savour every delicious morsel.  

3.  Contribute a healthy side dish or dessert for the dinner 

Make something you can bring to the dinner that is something you would love to eat yourself. I have below some recipe ideas for you that make fantastic nutritious side dishes:

Vegan Pesto Spaghetti Squash


How to cook the spaghetti squash

Cut the squash in half lengthwise (or by the waistline for longer noodles!). Put the halves cut side down on a lightly greased baking tray and bake for 40 min at 350 degrees. (This cook time is for a smaller squash). Use your fork to scoop out the insides and there you have it! Oodles of spaghetti noodles that your belt buckle will thank you for.

Vegan pesto:

Yield: Just under 1 cup


4 cups loosely packed fresh basil leaves

1/3 cup organic nutritional yeast

2 small cloves of garlic, minced

1/2 cup of organic hemp seeds

1/2 cup extra-virgin olive oil

1/2 tsp Himalayan pink salt

1 tsp of fresh lemon juice 


place all ingredients into a blender or food processor, and slowly pulse until it forms a paste. You may need stop and scrape down the inside of the jar and pulse again.

alternatively, if you are strapped for time, you can always purchase a good quality pesto, however make sure there are no preservatives added and olive oil is the only oil used. 

Autumn Salad with Honey Ginger Dressing


Serves: 3 as side salad (but can easily multiply the ingredients)


1 box of arugula (5oz)

1 cup of cooked and cubed acorn squash

1/2 cup of walnut pieces (or pecans)

1 gala apple, cubed

1 cup of cooked chickpeas

1 handful of sprouts (ie: alfalfa, broccoli, sunflower)

Ingredients for the dressing:

2 TB apple cider vinegar

2 1/2 tablespoons of honey

1 TB finely grated fresh ginger

1/2 tsp of salt

1/2 tsp cinnamon

1/4 tsp freshly ground pepper

6 TB olive oil

How to cook acorn squash:

Set oven to 350 degrees. Lightly grease baking pan with organic butter or coconut oil. Cut acorn squash in half lengthwise and place cut side down on the pan for 40 minutes.

Instructions for the dressing:

Place all dressing ingredients into a mason jar and tightly seal it. Vigorously shake the jar until the dressing emulsifies and the honey is fully blended in.

Arrange the salad ingredients into a large mixing bowl and lightly dress the salad with the dressing. Dressing leftovers can be stored for up to 1 week.

Mashed Cauliflower with Gravy


Serves: 3 as side dish
Mashed Cauliflower 


1 head cauliflower, cut into florets 

1 tablespoon olive oil 

1 clove garlic, smashed 

1/2 teaspoon Himalayan pink salt 

1/8 teaspoon freshly ground black pepper

2 TB of organic butter (optional)

1/2 C of vegetable broth


Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 10 minutes.

Meanwhile, heat olive oil in a small skillet over medium heat; cook and stir garlic until softened, about 2 minutes. Remove from heat.

Transfer half the cauliflower and slowly pour in a little vegetable broth to a food processor or powerful blender; cover and blend on high. Add remaining cauliflower florets one at a time along with remaining broth, until vegetables are creamy. Blend in garlic, butter, salt, and black pepper.


Yields: close to 2 cups depending on your preferred consistency


2 1/2 TB olive oil

1/4 cup gluten free flour

1 1/2 cups vegetable broth

2 TB tamari sauce

1/4 tsp fresh ground black pepper

Instructions for Gravy

Put olive oil in pot on low heat then add flour and mix well with whisk. Stir in the rest of the ingredients until it becomes a creamy sauce. Add a dash more vegetable broth if you want a slightly runnier consistency.

Butternut Squash Soup


Serves: 3, as side dish

I followed this ridiculously simple recipe using any of these broths.

Lastly, Nutritionist approved DESSERTS!

No Bake Vegan Pumpkin Pie

(please stick with dark grade maple syrup, yacon syrup, coconut nectar, or raw honey to sweeten)

Pumpkin Pie Energy Bites

MARK YOUR CALENDARS! Sunday October 18 at 2pm,
Maya Eid will be hosting a talk on ‘How to Avoid Winter Weight Gain’, with tons more practical strategies like these to help you get through the winter looking fit and healthy as ever! More details to come, so stay tuned!


Healthy Snacks to Take to Work or On-The-Go

office snacks-blog

Back to school, back to work, so long summer weekends! We are back to routine and ready to start our September off fresh ’n’ clean! Let’s get it going by making sure we are fully prepared with energizing snacks to store at work when the hunger strikes. The key is to have snacks that contain mainly protein and/or fat because those two macronutrients are digested much slower than carbohydrates, keeping you fuller longer and help to combat junky cravings. Here is a list of options that will keep our brains sharp and focused, our metabolism revved up, and our blood sugar under control so we don’t end up feeling like we need a heavy hit of sugar to wake us up when 3pm rolls around:

1-2 boiled eggs with 1/4 avocado

unsweetened coconut chips 

1/2 cup hummus with chopped raw vegetables

nutritional shake containing greens and protein for an energy boost (can be mixed with unsweetened almond milk)

homemade plantain chips (baked or lightly pan fried in coconut oil or organic butter)

kale chips (homemade or store bought)

1 tablespoon of coconut oil (good trick to karate kick your sweet tooth craving)

roasted chickpeas

½ cup chia pudding

1/2 cup beef jerky + 1 apple

1 fruit + 10-12 nuts or 1-2 tablespoons of nut butter

fresh berries + 1/4 cup organic full fat cottage cheese, or plain yogurt, or kefir

4 turkey breast slices + 1/4 avocado wrapped in lettuce

sea snax (seaweed nori-style snack packs) these contain a high mineral content, which help keep cravings at bay

olives (packed in good quality olive oil) with chopped tomato

small banana rolled in hemp seeds and cacao nibs

smoked salmon on zucchini, cucumber, or radish slices

DIY trail mix (ie: raw nuts or seeds (unsalted and unroasted), goji berries, mulberries, and cacao nibs - all available at Bulk Barn)

Adopting a healthy lifestyle should never be stressful. If you are looking for more guidance with tweaking your diet for optimal health in order to reach your fitness goals, I can help you take the guess work out of it all and help you transition smoothly. Book a nutritional consultation with me to get started!

Best Sources of Post Workout Carbohydrates


Post workout nutrition requires two things: protein to aid in protein synthesis, and carbohydrate to replace muscle glycogen, in other words: both are needed for muscle growth and recovery. If you exercise regularly and intensely, reducing your intake of healthy carbs overtime can lead to a sluggish metabolism, increased levels of stress hormones, and decreased levels of muscle/strength building hormones. You wind up feeling cranky and weak, and obviously that’s no fun. This restriction may help with immediate weight loss – which is mostly water and glycogen – but it is not sustainable and I do not advocate a low carb diet for optimal long term health. It’s about choosing the right type of carbohydrates to consume regularly (spoiler alert: it’s not the type you find at your local baked goods shop. Those may be the best type for our taste buds, but definitely not our waistline, no matter how many calories we just burned at the gym).

Why Do We Need Carbs?
  • To provide energy for all of our body’s cells
  • To replenish glycogen stores that fuel our muscles
  • To fuel the brain, nervous tissue, and skeletal muscle (muscles that contract voluntarily)
  • To provide dietary fibre
What should I eat post workout?
A whole food meal should be consumed after an intense workout, but it’s not always practical with our busy schedules, or maybe we don’t have an appetite built up yet after the gym. In this case, opt to consume a liquid form of nutrition, and look for drinks that have a 2:1 carb to protein ratio in order to accelerate recovery.

In regard to a whole food post workout meal, protein with some starchy vegetables or grains/legumes is needed since your body digests starch into glucose which directly replenishes muscle glycogen.

But what about fruit?

Fruit definitely has its place in an active lifestyle because of the bounty of fibre and micronutrients (vitamins and minerals) it provides, and it can be a great snack before your workout. But in context of post workout nutrition, the sugar found in fruit (fructose) goes directly to the liver for processing first, making it a less than optimal source of quick digesting glucose.

Below are some examples of clean burning carbohydrates to incorporate into your post workout meals:

starchy vegetables:

beet, carrot, jicama, parsnip, plantain, potato, pumpkin, sweet potato, squash, yam

whole grains or legumes:
quinoa, millet, buckwheat, spelt, oats, rice, beans, lentils, chickpeas, kidney beans, sprouted or whole grain breads and pastas 

How many carbohydrates should I be consuming?

Each person is unique when it comes to carbohydrate requirements. An individual’s optimal carb intake depends on age, gender, body composition, activity levels, personal preference, food culture, and current metabolic health. Experiment with your ideal amount.

A guideline to begin with is: 

Women = 1 cupped handful of carbs

Men = 2 cupped handful of carbs 

Include this with a protein source: 1 palm size for women, 2 palm sizes for men, within a 2 hour window after your workout.

For a meat free option: quinoa or beans + rice count as both a carb and a protein

Here’s an example of my post workout meal pictured below: Salmon fillet, handful of brown rice, and a colourful salad. Make sure to incorporate the other half of your plate with fibrous vegetables and/or leafy greens with every meal to ensure adequate intake of micronutrients and fibre that your body needs everyday to eliminate cravings and aid in fat loss.


Overall, being healthy shouldn’t be about restrictions and strict calculations. Consistent exercise and fuelling your body with as many whole food options as possible will ensure successful, sustainable results.

If you are looking for more guidance with tweaking your diet for optimal health in order to reach your fitness goals, I can help you take the guess work out of it all. Book a nutritional consultation with me to get started!

Chocobeet smoothie recipe


Sometimes our lives can get a little hectic, especially when we squeeze in that morning or mid day workout then run off to work, or when we get home late at night after an evening workout and can't be bothered to make dinner.

Enter the trusty smoothie.

Here's a delicious recipe I created that is jam packed with antioxidants, helps to support digestion, as well as accelerate muscle recovery and gain. Tastes like chocolate and is good for my body? I’m all for it. ;) Make it ahead and take it with you to consume after your workout.

What makes this a great smoothie for post workout?

Beets help to fight inflammation and are a great source of pre-biotics, which are specialized plant fibres that help feed the good bacteria already living in our gut.

Bananas are a great source of starchy carbs that help restore your body’s levels of glycogen in order to rebuild damaged muscles. Plus they are full of potassium, an electrolyte that helps prevent muscle cramps.

Raw cacao* Not to be confused with cocoa, which is heavily processed and contains little to no nutritional value. Raw cacao helps you recover faster because it lowers the oxidative stress of strenuous activities because of the high levels of magnesium, chromium, B vitamins and antioxidants. I like using this brand.

Protein powder is a convenient way to help rebuild muscle. I enjoy using Genuine Health’s Fermented Vegan Proteins+ which is easy to digest and good for the gut. Steer clear of brands that have soy or artificial colours, flavours, or sweeteners.

L-Glutamine is the most common amino acid produced in your body that helps to assist in muscle growth and repair. It also helps to strengthen the gut lining to improve nutrient absorption. I highly recommend this supplement to any one that has digestive issues!

You got to try this smoothie! Make sure to tag me on Instagram when you do!

*If you are sensitive to caffeine, I recommend omitting the cacao if you are consuming this after 3pm as cacao can be a mild stimulant that may impair your sleep.

For more portable or easy to make meal or snack ideas, be sure to check out my blog for inspiration. In need of some health coaching? Check out my services here.

7 Summer Slim Down Tips


Canadians would agree that summer is the one season that seems to fly by the fastest, but we sure know how to make the most of it by filling our days with barbecue parties, outdoor festivals, cottage weekends, and drinks on a patio. I advocate living a balanced lifestyle and it’s no lie that avoiding these social occasions would make for a rather dull summer. Below I share with you practical tips on how you can slim down while still having all your fun under the sun.

1.    Cleanse your insides
Twice a day, before a meal, drink one cup of warm water with the juice of half a fresh lemon or one teaspoon of apple-cider vinegar. This well help improve your digestion as well as give your liver a gentle cleanse.

2.    Eat your last meal before sunset
Giving your body a daily 12 hour break from food will give you a noticeably flatter belly. Why? Because your digestive system is much stronger during the hours of sunlight, so it’s much more equipped to effectively metabolize the foods you eat. By giving your body a rest from digesting, it spends its time working on repairing and re-energizing itself for the next day instead.

3.    Stop inhaling your food
Eating should always be done at a slow pace, while seated, and without any distractions (apart from enjoying it with good company). Keep in mind that your stomach doesn’t have teeth so make sure you chew your food until it becomes paste-like before swallowing (it’ll also help make sure you don’t wind up with a food baby!). Take note that the brain doesn’t get the signal that your stomach is full until about 20 minutes after your first bite. Eat slowly and you’ll realize you likely don’t need as much food as you think you do.

4.    Get more shut eye
Constant sleep deprivation may cause an increase in cortisol levels (AKA the stress hormone) and an increase in insulin, which can cause your system to store fat rather than burn it. On top of that, your ghrelin levels rise (the hunger hormone) when you are tired, causing you to make poor food choices or overeat. Commit to getting at least seven to eight hours of good quality sleep every night to keep your hormones in check.

5.    Incorporate raw foods at every meal
Make a conscious effort to start cutting out all processed or packaged foods and swap them for uncooked fruits and vegetables at every meal. It can be something like a green smoothie for breakfast, a chopped vegetable salad with grilled salmon and small baked sweet potato for lunch, and a large salad with quinoa for dinner. If you tend to bloat after eating raw foods, lightly steam them or add spices that support digestion like cinnamon, cayenne, and ginger.

6.    Stick to the grill
At your next barbecue party, stick to grilled veggies, go bunless with your burger, and load most of your plate with green salad. Replace the potato or pasta salad with healthier carb options. I usually bring my homemade quinoa salad, hummus, roasted beet and carrot salad, or plantains for grilling. Want dessert? Grill up some pineapple with a sprinkle of cinnamon on top, or make my Watermelon Jalapeño Popsicles for a spicy and refreshing treat (recipe down below!).

7.    Choose your booze
I would be a silly nutritionist to expect the majority of my clients go the entire summer without enjoying a sip of cold beer or a fancy cocktail. Truthfully, there’s no place for alcohol when trying to lose weight or build muscle (same goes for processed foods!), however, I advise them that if they do decide to enjoy alcohol, the limit is one boozy beverage a week – that’s it. I know, I’m sorry. Rule of thumb is to choose clear alcohol, like vodka, gin, tequila, or rum, watered down with a squeeze of lime or lemon. Steer clear of any artificially sweetened or flavoured drinks.
Watermelon Jalapeño Popsicles

A sweet and spicy summer treat! Hot peppers contain a substance called capsaicin, which helps regulate blood sugar levels after a meal and relieves sinus congestion, but be careful not to rub your eyes while handling spicy peppers! Watermelon has everything you need to beat scorching summer heat as it is packed with almost 92% water! It’s an excellent source of lycopene, a powerful antioxidant that helps provide protection against cardiovascular disease as well as protect your skin from ultra violet (UV) damage. Not to mention, watermelon is also rich in an amino acid called L-citrulline (which your body converts to L-arginine), an essential amino acid that helps soothe sore muscles. Another round of boot camp, anyone?



3 cups of fresh watermelon, cut into 1 inch chunks
4 TB freshly squeezed lime juice
3 TB raw honey, or coconut nectar, or dark maple syrup
about 2 inches of green jalapeño, thinly sliced


Using a blender, blend only the watermelon, lime juice and sweetener. Toss the jalapeños into the jar then place in fridge for about 30 minutes to let the spiciness infuse into the mixture. Pour into popsicle moulds and place them in the freezer to let them set. Enjoy!

If you are looking for a kick start to achieve your health goals, I offer meal plan services that are customized to work exclusively for your body in order for you to get the best results you deserve.