Well, you're probably using your imagination at this point as to what happened next. All serious like, I turned the blender on. 

Pretty much as soon as I turned the blender on it exploded. Seriously, Exploded!! In literally seconds my entire kitchen and I were completely covered in Green Smoothie. 

I was a little shocked.. and luckily for me I had every single moment captured!!!! LOL!!! What more could I possibly do than just Laugh!!! 

After all, accidents happen.. right?! But how did this happen? This blender is the most amazing blender I have ever used and just happens to be my absolute favourite kitchen appliance I have ever owned. Ofcourse I had been telling all of this to the photographer. All of the sudden after some good laughs I look over and I see THE spoon. NOoo....!!!!!!

In this picture I am ready to cry. I have realized at this very moment that this "explosion" did not happen by accident at all. I noticed a bent spoon on the counter that clearly had shot out of the vitamix.  Even though I hate to admit this, I quite obviously had somehow left this spoon in the blender and this is what had caused this green smoothie expolosion. What an amazing start!! 

So there you have it. My embarrasing, hilarious, and somehow "Great" story. All I could do was laugh and move on even though at this point I felt like calling the whole photoshoot off and calling it a day. I'm sure the photographer must have felt the same.. but definitley didn't show it. We moved on. We laughed as we cleaned it all up and got ready to start again.

Surprisingly the end result of the photos turned out really good in my opinion. We got some great shots that I am now excited to use on my website and most of all I realized that nothing always goes as planned and that's okay. Being nervous and anxious can really cause some damage.. Mostly just to my ego this time though. LOL> What halarious story would I have to share if this didn't happen?! 

I've included some pictures that were taken after the Green Smoothie explosion just to give this story the classic happy ending. :) 

 liquid and become an oatmeal like consistency. You add whatever flavouring and toppings you like and this is what keeps it interesting! Do I have you interested? 

So, Here's what you do! This is a great snack or breakfast for everyone in the family, including a great school snack. 

What You Need:

glass mason jar or glass container with a lid 
1/2 cup oats 
1/2 cup milk of choice (I like using Fresh Almond Milk) 

Optional: 
1 TBS chia seeds + 1/4 cup milk (3/4 cup milk in total for this recipe with chia seeds) 
1 tsp maple syrup 
pinch of sea salt 
sprinkle of cinnamon

Take all of these ingredients, add them to your jar, and stir. Then leave them for 8-10 hours and let them set. If this seems like too many ingredients for you to get out that night.. just go with 1/2 cup milk and 1/2 cup oats, stir them together and let sit overnight. Done. Flavour it and add what you like the next morning. 

Now, the Fun Part! The next morning you can Dress Them Up!! Pick and Choose from these toppings or whatever you think might be good and make your own "oat sundae" for breakfast! 

Toppings to Mix and Match: 

Fibre: hemp seeds, pumpkin seeds, almonds, sesame seeds, walnuts, pecans

Antioxidants: Blueberries, Pomegranate Seeds, Strawberries, Blueberries, etc. 

Smoothie Layer: Yep you can also add your favourite smoothie to it! Why not?

Superfoods: Goji Berries, Cacao Nibs, Cacao Powder, Dried Mulberries, Bee Pollen, etc. 

Natural Sweeteners: Raw Unpasteurized Honey, Dates, Date Syrup, Banana, Coconut Sugar, Coconut Nectar, Green Powdered Stevia 

Who knew we were just talking about Oats here?!! In the next few weeks I am totally going to experiment with these, I'm thinking some recipes that might be kind of "out there" but why not? Maybe a Matcha Green Tea Overnight Oat Recipe.. as I am obsessed with Matcha lately, or maybe a coffee one, made with Dandyblend.. I will let you know how these go!! You can keep this super simple, or you can treat it just like an ice cream sundae or smoothies.. and get the kid's involved too! Totally up to you!

Looking forward to your comments and feedback and would love to know if you happen to give these Overnight Oats a Try!! 

It's been awhile since I have posted, and I am so excited to share this delicious recipe for my Butternut Squash, Mung Bean, and Split Pea Stew with Miso. This stew is full of nutrient dense ingredients and I am so happy with the outcome I just had to share it with you. Here are a few key ingredients to this soup and why it's so healthy:

Miso is fermented soy bean paste and is great all on it's own with a little hot water or added to soups and stews. It adds a saltiness and thickness to soups that make them so satisfying and comforting, and not to mention the health benefits! Miso can be found at your local health food store. 

Arame is a sea vegetable (seaweed) which adds a salty favour and is detoxifying and rich in minerals. Arame is immune supporting and has been proven to help fight against cancer. 

Ginger is great for digestion, immune supporting, and has both antioxidant and anti-infalmmatory effects. 

Butternut Squash contains 145 % of your daily recommended Vitamin A and is one of your top sources for alpha and beta-carotene which is great for eye health. 

Tamari is my favourite healthier soy sauce alternative because it is fermented it adds many health benefits and contains little to no wheat, especially if you buy the wheat free tamari. This is great for anyone who is gluten intolerant or avoiding wheat and gluten. 

I've been doing a lot of cooking lately for clients and am just getting busier with the holiday season approaching so the best kind of meals for my hubby and I are big one pot meals that can stretch us throughout the week. I like to freeze some for later and also have it ready in the fridge in containers to take to work for lunch or possibly even another dinner depending on the week. You can easily change the flavour of this soup each time you have it by adding some curry powder or chilli powder to switch things up and serve it with a hearty salad, quinoa, or brown rice. The days that I am cooking for 2 clients in a day are days that I don't particularly feel like cooking and sometimes it can be scary what I come home to when I leave the meals up to my hubby. Maybe he does this on purpose to get out of the cooking?! I'm not joking, there have been some VERY creative meals that he has served such as his Raw Kale with Fresh Ginger Salad (this consisted of exactly the description.. no dressing, raw kale broken up, and fresh ginger sliced into chunks!!), Omelettes which he added fresh strawberries to and ended up being more like jam in an omelette,  Orange and Ginger Omelettes, and yes.. these really happened. ;) He really likes his ginger!! 

I have donated my Flourless Zucchini Brownie Recipe in support of Daily Bread Foodbanks and is a  Community Wellness cookbook full of 100 whole food recipes! Donate a minimum of $10 to get your free copy today! This is by far one of my all time favourite dessert recipes. 

Well if you make the stew or the brownie recipe please let us know what you think! Also if there are any Blog topics that you would like to know more about and have an idea for an upcoming post please feel free to comment below! Thanks, We Love hearing from you!

Spring is in the Air!! 

Each and everyday that the sun is shining and I don't have to pull out my winter coat, hat and mitts I am so grateful! I have to admit there have been some days that a winter coat has definitely been needed but I absolutely refuse to wear it anymore!! How about you?

With Spring here and Summer right around the corner I thought I would share some ideas to maintain and boost your energy to enjoy these longer spring days!! 


Tips of How to Eat To Maintain and Boost Your Energy:

1. Stay Hydrated!! This is SO Important and I think we can all use a constant reminder of this! We are made up of 70% water and we use water in all of our bodily functions so you should drink 1.5-2 liters per day and more when exercising to maintain and boost your energy
2. Have protein and fibre with each meal and snack (veggies with hummus or tahini, yogurt with trail mix and fruit, kale chips with cashew cream) 
3. Avoid Processed and Refined Sugars and Flours: WHITE bread, rice, and pasta, refined cereals, crackers, chips, waffles, pancakes, muffins, cakes, etc.
4. Avoid sugar: processed and refined white sugar, brown sugar, high fructose corn syrup, pasteurized honey, jam, chocolate, pre packaged treats, gummies, candies, etc. 
5. Choose natural sweeteners such as raw, unpasteurized honey or pure maple syrup
6. Eat Smaller Meals More often
7. Good quality proteins: quinoa, nuts and seeds, beans, legumes, lean meats, wild cold water fish
8. Foods high in fibre: vegetables and fruit (leave the skin on them), whole grains, nuts, seeds, leafy greens
9. Avoid stimulants: These cause ups and downs in your system, highs and lows in blood sugars and hard on your Adrenals! Stimulants: caffeine, sugar, nicotine, energy drinks, etc.

10. Eat Specific Foods and Drinks To Boost Your Energy:

Water: fresh, pure, filtered water makes it possible for your system to digest, absorb, cleanse, and transport nutrients and without water, our bodies cannot generate energy. Fatigue is a symptom of dehydration.. so drink more water!! 

Fresh Juices: This is an excellent way of getting FRESH, LIVE enzymes directly into your blood stream in a highly absorbable way! Adding fresh juices to your daily routine is an excellent way to add many nutrients and getting lots of vegetables and fruit into one glass. Try using more vegetables than fruit and having mostly Green Juices to boost your energy. 

Fresh Smoothies: By blending ingredients together it is a perfect way to get lots of nutritious ingredients into one meal. Making sure to include healthy fats, fibre, and good quality protein will ensure to boost your energy and keep you satisfied. This is an excellent way to add superfoods and specific healthy foods for your individual needs and goals. 

Leafy Greens: These are so chlorophyll rich it is like eating sunshine! There’s nothing quite like eating sunshine to boost your energy!! ;-) Chlorophyll is like blood to plants and reacts with sun to create glucose which is fuel for us and our bodie's preferred energy source. 

Avocados: contain healthy fats and fibre to slow down blood sugar when added to a meal.. not to mention how incredibly delicious they taste so thats gotta be worth some energy there all on it's own!! 

Cinnamon: Rich source of Magnesium and helps in controlling blood sugar

Vitamin D: Spend 15- 20 minutes outdoors before noon without covering up with sunblock and letting the natural sunlight shine through without washing it off to let it fully absorb into your skin

Learn more about boosting your energy by joining us at our upcoming Smoothies and Juicing Workshop on April 22rd http://www.freshsenses.ca/upcoming-classes.html and also there's a NEW Healthy Thai Cooking Class that only has a couple of spots left! 

We are also so excited to announce that we will soon be selling small appliances such as juicers, blenders, Sprouters, Superfoods, and all of our favourite healthy living products on our website! We currently have a whole product list full of healthy kitchen gadgets and out favourite health products, email us for the list of products and prices! 

What foods do you eat when you feel most energized? Is it a lasting energy or does it result in a crash afterwards? We would love to hear from you and what your favourite Energy Boosting Foods are!! 

I had some pretty amazing news yesterday from a client of mine that I am just thrilled to share!

I have been working with a particular client since last year. In the Spring of 2013 she was diagnosed with Ovarian Cancer which was shocking news to her and everyone around her. A few months later I was recommended to her by one of my clients. Since then I have been providing Personal Cooking for her and sharing any advice, books, and knowledge that I thought might be helpful. She was doing regular chemotherapy treatments, seeing a Naturopath, and also taking advice from her Medical Doctor when we first met. 

There were many days working with her that I would be cooking and she would ask me my opinions on everything from supplements to food and diet (mostly if her occasional healthy sweet treats were okay to have..lol) which I always answered that I thought it was most important that she feels balance in her diet. This may mean different things to many people as we are all unique and everyone has a diet that works for them. In Nutrition school we learned about the 80/20 rule. This rule is about eating healthy, nutritious foods most of the time (80%) and having foods that may not be the most nutritious but make you feel good on special occasions (20%) of the time. This rule works great for my lifestyle and I never feel bad when I indulge in that decadent chocolate, wine, or even sometimes a poutine that satisfies that craving because for the most part I am getting an abundance of very nutritious food. 

Since sugar was and is a major craving for this client I suggested to stay completely away from any refined or white sugar and to use small amounts of natural sweeteners as well as natural sugars found in fruit and vegetables for treats. Some would have said to completely stay away from all sugars as there have been studies saying that sugar in any form feeds cancer but In my opinion I think that quality of life is so important during this time and I didn't agree with depriving her of something that she seemed to have control over and that brought her great pleasure on occasion. 

We implemented fresh juicing right away which she was very excited to try. She had been making smoothies with fruit and spinach at this point and was fully invested in giving juicing a try right from the start. I mostly make sure the fresh juices are VERY GREEN and they consist of a variety of leafy green vegetables such as kale, spinach, collards, parsley, cilantro, romaine, beet greens, etc., a piece of fruit to sweeten (either an apple or pear), some ginger, a lemon and maybe a carrot or beet on occasion to switch it up. 

For meals I implemented a lot of raw foods into her diet (when we started it was in warmer weather!!), healthy proteins and fats from both vegetable and animal sources, soups rich in nutrients and fibre, foods with probiotics and prebiotics such as ferments (kimchi, kefir, tamari, kombucha, etc.), soaked grains, beans, and legumes, and lots of fresh vegetables. I have tried to pick ingredients that are health supporting, healing, detoxifying, and most of all taste good and feel nourishing. 

The amazing and wonderful news is that she HAD Ovarian Cancer, as of yesterday her Doctor gave her a clean bill of Health!! I couldn't be more excited for her and her family. When chatting with her daughter yesterday and the topic of diet and it's role came up we agreed that eating more nutritious foods has played a major role. I truly believe that Food is Our Medicine. As important as I know diet is I also believe that her optimism, lifestyle changes, support from her amazing family, and overall belief and inner determination to heal herself were what made this happen. I feel so grateful to have her as my client and friend because she is an inspiration to me everyday!

 I guess I couldn't have anticipated all of the blessings I would get from this job and how much I look forward to it. When I was offered my first client for in home personal cooking I knew I needed to make money and was confident with my nutrition knowledge and many years of working in the food industry that I could do the job but I didn't expect it to be so fulfilling. Laughing so hard that your stomach hurts, sharing knowledge and passion for healthy food that gets people excited, hearing about how a meal that I made was truly enjoyed by others, and of course the amazing news from this client yesterday that maybe a small part of my work with her plays a role in this news, are just a few of the things that make me excited to go to work! 

It's that time of year.. Summer! My favourite season. Cottages, Biking, Swimming, Fresh and Local Produce, Camping, Social Events with family and friends, and Picnics at the beach!

I'm planning a couple of camping weekends this summer as well as some family gatherings and am already thinking about some yummy food to bring. Of course there's always room for your traditional family favourites and treats but I've put together some ideas to stay healthy and energized for all of your summer events. 

Dried Fruit: whether you dehydrated fruit yourself or buy it, it's a great snack and addition to your granola, trail mix, cereal, or adding to a snack for a picnic or camping. May as well take advantage of all of the fresh, seasonal fruit that we have in abundance right now! 

Trail Mix, Granola, Granola Bars: these are excellent travellers and are super healthy and versatile since you can add whatever you like and make them super quick yourself. With a little bit of coconut oil, some maple syrup, dates, or raw honey, and some of your favourite dried fruit, nuts and seeds it will be nutrient dense and satisfying for a quick snack or meal. 

Quinoa: since Quinoa is a complete protein, takes just minutes to cook, and can be eaten in so many ways its one of my favourites. You can use it in quinoa salads, as a porridge with a little cinnamon, milk, and fruit, instead of rice for stir-fries and as a pilaf to accompany your main dish. 

Fresh Fruit: summer is the perfect time of year to take advantage of all of the fresh and local seasonal fruit. From fresh berries, rhubarb, tomatoes, etc fruit is so delicious tossed into salads, parfaits, homemade desserts, jams, added to water to some extra flavour, and of course all by itself!! 

Spa Water: with a fancy name like that who wouldn't want to try it?! Hydration is so important when it's so hot out and sometimes we need to make water a little more exciting.. try adding some fresh fruit, cucumbers, ginger, citrus fruit slices, or caffeine free herbal tea bags to hydrate while not worrying about the extra calories! Packaged Juice and Sodas add a lot un-wanted calories throughout a day! This is super easy, inexpensive, and looks so elegant in a nice punch bowl or pitcher.. Or add it to your favourite water bottle just before you head out! 

Bean and Legume Salads: with plenty of fibre and protein, beans and legumes make easy, delicious, cold salads and if you cook them yourself they are in-expensive and go a long way! Fresh lentil and bean salads are delicious with olive oil and vinegar, fresh lemon juice, fresh herbs of choice, a little chives or onion, minced garlic, and some chopped carrots, peppers, celery, or tomatoes. Yum! 

Veggie Kebabs/ Skewers: pile up all of your seasonal veggies on skewers for yummy and beautiful vegetable platters! With a little olive oil, balsamic, or lemon juice and fresh herbs they taste so fresh and are super healthy! Perfect for any function! 

Pestos and Dips: pestos can be made with kale, leeks, spinach, parsley, cilantro, garlic, you name it! There are so many varieties of pestos why stick with the same one? Pick your favourite fresh herb, some olive oil or flax oil, some garlic or garlic scapes, and maybe some nuts or seeds and you have a very yummy pesto! Healthy dips can be made with beans, chickpeas, lentils, edamame soy beans, peas, avocado, and your favourite veggies. Dips and Pestos are great as a sandwich spread, noodle topping, alongside veggies, and with your favourite chips or crackers. 

Hopefully this gives some ideas for you this summer! Here's an awesome Strawberry Rhubarb Jam recipe I made with Fresh Picked Wild Strawberries and Rhubarb from my sister's backyard, some local honey, and Chia Seeds to thicken! I handpicked the wild strawberries.. which made it a bit of a lengthy process but with regular strawberries it would take no time to make. I picked only about a pint but boy did it take a long time to pick and take the leaves off... Sooo worth it though! ;) 

Click on the link below for the Recipe: 

Strawberry Rhubarb Jam 

Check out My Fresh, Fit, and Fab For Summer Cooking Class Happening July 23rd!

Your Turn! What is your favourite Dish to bring out to Summer Gatherings? I would LOVE to hear from You!! 

What is in your Gut?

Did you know that 60-70% of your immune system lives in your gut? We all have a combination of "Healthy Gut Bacteria" and "Bad bacteria" in our system. The key is to make sure that the Healthy bacteria takes over the bad bacteria to make sure we stay healthy and strong. To keep the healthy bacteria thriving and the bad bacteria from taking over, we need to be mindful of what we are putting into our bodies. Having a healthy gut means a healthier you.. so here's what you should know:

What are Probiotics?

Lately we are surrounded by it.. "High in Probiotics, Great Source of Prebiotics and Probiotics...  But what does that mean anyways? 

Probiotics are organisms such as yeast or bacteria that are believed to improve health through whole foods and supplements. We have over 500 different types of bacteria in our Digestive System that work to keep the intestines healthy, assist in digesting food, as well as strengthening our immune systems. Probiotics are especially helpful when taking antibiotics, as the antibiotics are wiping out both the good and the bad bacteria in our systems to fight infection. 

What are the Best Sources of Probiotics?

Probiotics can be found in many whole food sources such as fermented foods which contain large amounts of healthy bacteria. Some examples of fermented foods are miso, sauerkraut, kimmchi, kefir, tempeh, kombucha, pickled vegetables (make sure these don't contain vinegar to ferment and that they are fermented using a sea salt brine, also watch out for "pasteurized" as this also kills the healthy bacteria. One of my favourite companies for ferments is called Alchemy Pickle Company which is located in Toronto and can be found at various farmer's markets. 

What else can I do to improve my Healthy Gut Bacteria?

Stay hydrated.. yup! I know I say this about pretty much everything but that's because it is so important for every body function! Your gut needs water to keep things moving through your digestive system and also to help prevent bloating and constipation. Staying hydrated helps us to stay alkaline.. if we are dehydrated too much acid builds up in our system which causes inflammation. I usually reccomend about 1.5- 2 litres of water on average and more if you are exercising. For every 1 hour of exercise you need an extra 1 litre of water. 

Lower Consumption of Refined and Processed Foods. Your bad bacteria feeds off of refined and processed sugars. Minimize these as much as possible and choose more natural, whole food sources. 

Avoid Antibiotics whenever possible and when taking them always supplement with a good quality probiotic afterwards to help replenish the healthy gut bacteria.  

Stress Less! We've all been there.. when you are so stressed that you can feel it in your stomach. Stress causes our bodies to go into "Fight or Flight" mode which slows everything down, including Digestion, just  to be able to cope. I know this is easier said than done but using coping mechanisms to lower stress can be really helpful. Try deep breathing exercises, yoga, meditation, taking breaks, and going for long walks outdoors. It's amazing what a breath of fresh air can do sometimes!

I hope that you find this helpful! Remember, By increasing your healthy gut bacteria you are also Boosting Your Immune System.. we can all use a little boosting there! Who wants to be sick when we are heading into summer?! 

What are you already doing to improve your gut? We would love to hear from you!! Also, Check out our NEW Upcoming Classes for June!

Please leave a comment and share, we are looking forward to hearing from you!! 

This Mother's Day I can't think of a better way to spend quality time with your Mom than learning about healthy and delicious ingredients as well as having an experience to remember and continue to use in your path to a healthier lifestyle!

 In my upcoming Workshops and Cooking classes you can learn more about Smoothies and Juicing, adding more Raw Foods to your diet and why this is so health promoting, and how to make a Thai Inspired Meal taste delicious without processed and refined ingredients and satisfy your cravings with all of those delicious and authentic flavours! All of these classes are gluten-free, dairy-free and plant based. 

My classes are unique in a way that they are interactive, small class sizes leaving lots of room for questions, interactions, and learning, and I use a very hands on approach to learning. In these classes you will learn about beneficial ingredients that you can add in your everyday meals, budget saving tips, time saving preparation techniques, and most of all how healthy food can taste so delicious! 

My Upcoming Classes For MAY: 

Fresh Juices and Smoothies for ENERGY Workshop: May 14th 
Do you want to learn how to make energizing Smoothies and Juices? 
In this workshop you will learn:

• What the difference of smoothies and juices are and what makes them so healthy 
• All about Super foods and Fresh Ingredients to add 
• What are the best Blenders and Juicers for your Budget?
• How do I make my smoothies a Complete meal? 
• Taste and Enjoy a variety of freshly made smoothies and juices
• Recipes and Tips to get you Started! 

Juicing and Smoothies are part of my everyday routine and I am excited to show you how simple they are to make, how satisfying and fresh they are, and how a blend of fresh ingredients can give you the energy boost you need!

Do you want to learn about Live, Raw foods and how to incorporate them in your daily routine?
In this Class you will learn:

• Why they are so nutritious and health promoting
  
• How to make pasta out of vegetables! 
• All about Alkalizing and Nutrient Rich Juices to accompany any meal 
• What it means to Eat Mainly Raw: the rules, the benefits, and what to keep in mind
• Healthy Fats and Proteins to keep you satisfied 

Very simply, Raw Foods is food that we don't cook.. or up to 118 degrees. It is extremely beneficial and full of live enzymes, nutrients, and antioxidants.  A lot of nutrients are destroyed by heat so you will learn which foods are best to enjoy raw, quantity of raw foods to implement into your diet, how to make noodles out of vegetables, and a lot of amazing recipes that are my personal favourites. 

Sample Menu: Zucchini Noodles with Creamy Sauce and Marinated Veggies, Alkalizing Green Juice, Sun dried Tomato Soup,  Fresh Collard Spring Rolls and Decadent Chocolate Ice Cream

Do you LOVE Thai but wish there was a healthier way to enjoy all of those unique and delicious flavours? 
In this Class you will learn:

• Which traditional Thai ingredients are health supporting and how to use them in easy recipes
• How to turn your favourite Thai dishes into a well balanced meal and feel confident of every ingredient 
• How to make a meal that is perfect for entertaining guests
• How to use a Spiralizer and make your food look like a work of art!

Both the Raw and Thai Classes include a full coursed dinner, recipes to keep and enjoy, and informative handouts. 

Sample Menu: Mango Salad, Thai Spring Rolls, Coconut Soup, Pad Thai Kelp Noodles, and Dessert

Thai food has always been a personal favourite of mine but is always full of processed and refined grains and sugars which can make you feel tired, bloated and lacking energy after consumption especially if you experience sensitivities to any of these ingredients. 

I would love to see you at one of my classes! For times of classes, cost, and to register CLICK HERE. These classes are already filling up fast so register today to reserve your spot since spaces are limited. 

I would love some feedback of what kind of classes you would be interested in and what you want to learn more about! As always, looking forward to hearing from you! Happy Spring! 

"ONE MAN'S FOOD IS ANOTHER MAN'S POISON"

This is a perfect explanation of how one person can be fine with a certain food and another person reacts in a variety of symptoms and has a sensitivity to a certain food. Wheat and Dairy are the 2 Main triggers that seem to be in every meal lately. You may not notice any problems or sensitivities with you or your family but its a good idea to lower the amount of each of these and try not to include them in every meal. There are a variety of other food sources that provide calcium and other nutrients that are more absorbable and less acid forming. 

OTHER COMMON FOOD SENSITIVITIES:

Other common allergens and food sensitivities are Soy, Eggs, Corn, Sugar, peanuts, shellfish, citrus fruit and tree nuts. There are many more but these are just more common ones. The reason this is being addressed is to avoid any future intolerances by reducing the overall load of particular foods and adding variety into your diet. Food sensitivities and intolerances occur when one eats more of a food then his/ her system can process efficiently. I am going to focus on some of the main ones that are found in a lot of common, everyday meals. 

SIGNS AND SYMPTOMS OF FOOD ALLERGIES:

Skin rashes (can show up as Eczema, Psoriasis, hives, red bumps, etc), vomiting, diarrhea, fatigue, gas, bloating, mood swings, headaches, migraines, wheezing, runny noses, irritability, asthma, hyperactivity in children, etc. 

ALTERNATIVE OPTIONS:

Dairy: Almond Milk, Coconut Milk, Rice Milk, Hemp Milk, Cashew Milk, Sunflower Seed milk, etc. 

Wheat: Choose Gluten Free Options, use Gluten free grains: quinoa, millet, Amaranth, Buckwheat, Teff, Brown Rice, Brown Jasmine and Basmati Rice, Wild Rice, etc. 

Soy: Since Soy is in so many things (milk, condiments, tofu, salad dressings, etc) and is a highly processed and Genetically Modified Food it is creating intolerances. There are lots of alternatives and soy in small amounts is best. 

Sugar: Natural Sweeteners such as Raw, Unpasteurized honey is tasty and has a variety of anti bacterial, anti-microbial, and anti-biotic properties and contains over 5000 live enzymes. Honey is great for the immune system, promotes healing, and prevents infections. Other alternatives to sugar are Agave Nectar, Pure Maple Syrup, Coconut Sugar and Syrup, and Stevia. 

Eggs: Very health promoting especially in their whole form but enjoy them in moderation. If you can, choose Local and know where they are coming from and what farming practises are used.  

Corn: The best way to avoid having corn in everything is to move towards a Whole Food Diet, Over consumption of corn is happening because it is in so many packaged and processed foods. Corn is a popular genetically modified food. 

How To Avoid These Foods:

The best way to avoid theses common allergens are to make most of your meals yourself and this is the best way to know what is in the food you are eating. Sticking to a simple, whole food diet will ensure real ingredients with no additives, preservatives, thickeners, and unnecessary or unknown ingredients.

Since Dairy is so common and everyone worries about getting enough Calcium I have included the link to make your own Almond Milk with a recipe that is on my website. All milk can be very costly and contain a lot of additives and preservatives so to know what is in your milk, to save money, and have a milk that is in it's freshest form it is best to make it yourself! Almonds are naturally high in Calcium and you could also add Sesame seeds for added Calcium and/or Raw Cacao powder which is high in Magnesium and Antioxidants to make your own delicious chocolate milk and choose a sweetener you enjoy!  

Click here for the Vanilla Almond Milk Recipe

We all know that it's more expensive to eat healthy foods than junk food. Junk food costs less at the grocery stores, fast food places, and restaurants. Eating Junk is so much cheaper than fresh Organic and Local food, But my question to YOU is:

Will it be more expensive for your health in the long run if you don't eat healthy?

Our health is our happiness, without health, we really have nothing. So let's do what we can to Stay Healthy on a Budget!! 

I'm going to share some tips that I use to save money eating healthy and also staying within my budget. 

THE LIST

• Write a List and Only buy What is on the list! I know this may seem like an easy one, but not everyone does it! Or they forget their list at home!

FARMER'S MARKETS

• Shop local and organic, so that you buy what is in season most of the time. You are going to find the best seasonal deals and you'll find lots of delicious food at it's freshest since it wasn't transported across the country to get there!
• If you're unsure of where a farmers market is near you it's easy to find them online or try calling your local Chamber of Commerce. 

CUT YOUR OWN VEGGIES

• Who knows how long those veggies have been sitting there already prepackaged and sliced. It doesn't take a lot of effort and the health benefits of the food are worth it! Cutting your own veggies will mean more nutrient dense, richer enzymes, and most importantly a much fresher taste. Stop buying the baby carrots and you'll notice how much better a fresh organic carrot tastes! 

These are some tips to get you started! Eating healthy doesn't have to break the bank especially if you plan ahead and cook from home. Eating meals out is when it really starts to add up and you never really know what you're getting! By eating healthy and knowing the right foods for your body's needs you will save a lot of money in the future in healthcare and unnecessary medical bills and prescriptions. Diet and lifestyle are so important to your overall health goals and needs, and that is why I am so committed to helping and sharing healthy tips, knowledge, and recipes with you! 

Keep an eye out for my upcoming Easy Meal Prep and Planning Workshop and Check out my upcoming Smoothies and Juicing Workshop on April 23rd! Would love to see you there! 

Tell me, How do you stay on a budget and manage to eat healthy? I would love to hear from you!