Go ahead, give in to your craving! Holistic wellness is not just about food, it’s also about feeding the soul! And these chocolate cupcakes will do just that 😋 Wanna make it into a cake instead ?  Easy-peezy. Just pour into a cake pan (about 9-12″ round or square) and bake for an additional […]

As published in Impact Magazine, March/April 2016         Runners are prone to depleted energy glycogen stores, blood sugar instability, increased inflammation, and reduced immunity, especially during heavy training phases.   Restoring diminished fuel sources immediately upon waking with a balanced, whole foods breakfast helps reduce disease-causing inflammation and foster improved immunity – […]

  The Anti-Bloat Super Soup! Download your full color printable recipe here!   Asparagus and celery are both natural diuretics.  Asparagus has high levels of the amino acid asparagine, which serves as a natural diuretic, and increased urination not only releases fluid but helps rid the body of excess salts. Celery contains an odourless compound […]

  Originally published in February 2017, updated with even more awesomeness in October 2019!   Coach Ashley’s favorite! Here’s why… Pumpkin Fosters Liver Health & Hormonal Balance Pumpkin and its seeds contain a wide variety of forms of anti-oxidants, with a bioavailability greater than others. They also contain the mineral antioxidants like zinc and manganese, […]

  Download or print your easy recipe here.   An ample 1/2 cup of this fresh and clean salsa will only add 25 calories to your plain chicken breast or fish fillet, but TONS of flavour!  

  My personal ALL-TIME FAVORITE COOKIE EVER! Imagine my delight when I figured out a clean gluten, egg and dairy-free recipe that tastes just like my Da (grandfather) used to make! 1 cup Almond Flour 3 tbsps Black Strap Molasses 3 tbsps Coconut Oil 2 tsps Cinnamon 2 tsps Ground Ginger 1/4 tsp Ground Nutmeg […]

  This smoothie is so sweet and tasty that no one will believe you when you tell them it’s super healthy and cleansing to the liver! 1 cup (about 2-3 average sized beets) *I like to cook mine in the slow cooker first, but you can throw them in your high-powered blender raw 1 cup […]

  Goodbye store-bought dressings! There’s just no need for them. You can whip up a flavorful dressing in seconds and know exactly what is and what isn’t in it. Bye-bye preservatives and other gunk you don’t need or want to build your best body. The basic formula is 3:1 Oil to Acid/Vinegar For example, a […]

  Another easy to make and easy pack-to-go homemade protein bar. I used buckwheat flour for this one (instead of almond flour) to try it out for those who have nut allergies, and chia as an egg-substitute.   2 chopped apples 2 scoops vanilla protein powder 1 cup buckwheat flour 2 tbsp coconut flour 1-2 […]

Gelatin is the purified protein derived by the hydrolysis of collagen-rich connective tissue or bones of animals.  Sounds kinda gross, right?  If you can forget about what it is, and focus on what it does for your health, you will love this amazing high protein powdered supplement — up to a whopping 11 grams per […]