Nutritional Digest



Hope • Motivate Educate Rejuvenate • Restore

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Real Food Builds Real Health

Nutrient Dense food sourcing and preparing foods well.  Using Wholefoods and avoiding preservative laden packaged foods.  Start by buying foods locally and in season and growing what you can!  A search in your neighbourhood for 'market gardens' visiting the source to discover where your food comes from.  Even in remote areas there are resources that can be found and many locals get together to share produce.  When a food source is grown in good soil and without pesticides we can ensure the best nutrition and reduce the load on our bodies.  .

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Upcoming Programs


Restart program
january 2019

Welcome to the RESTART Program - a 5-week program (5 weekly 1.5hour meetings). Its a simple, powerful way to give your body a vacation from sugar and processed foods. Guidance in a group setting including preparation, implementation and celebrating your success! Come along to reboot and revitalize body and mind.  Begin utilizing real, whole foods, kick cravings, and reboot metabolism.

Focus on nutrient dense foods that boost energy, reduce inflammation, and get rid of sugar and carb cravings. RESTART your HEALTH and discover how good you can Feel!

Always assess the Gut when working to identify the root cause of Health

Always assess the Gut when working to identify the root cause of Health

gut health 101
April 2019

This Gut Health 101 is a work in progress that I hope to share in April 2019.  Watch this space!

to be announced soon...
June 2019

We strive to keep our programs running regularly - Please check in regularly - Don't miss out!


Explore Nature

The sun is capable of many things - Joy and Vitamin D in its most natural form.  Take the time out each day to De-stress and enjoy the moment.  You can do this...  

"You are braver than you believe. Stronger than you seem. And smarter than you think."

Winnie the Pooh - A.A. Milne.  

Always remember to relax in nature - a person who is on the run and not in a relaxed state is said to be in a 'sympathetic mode' this is productive only for the 'fight and flight' response and during this state the body cuts off blood supplies to the gut and other organs in order to utilize its every resource in this 'state of emergency'.  

Find a place, a comfortable location and a state of ease to switch your body into the 'parasympathetic mode' required to switch on those neglected body systems during the constant stresses of life.  Enable  Vagal Tone and the ability to switch states required for a Healthy Body.


Buy Organic

You can't beat Organic Food, Organic fruits and vegetables, Organic Grass-fed meat - tender every time. Trying to source organic and maintaining variety can sometimes be a challenge.  Remember to always source these 12 foods 'organically' grown - often referred to as the 'Dirty Dozen' due to their nature of being drenched in pesticides by agriculture. It is sometimes a matter of 'saving money' whenever we can - as we source more and more organic foods the price (due to the nature of supply and demand) does eventually come down.

Here is the 'Clean Fifteen'

A list of the conventional produce with few, if any, pesticide residues detected.

  • Sweet corn
  • Avocados
  • Pineapples
  • Cabbage
  • Onions
  • Sweet peas (frozen)
  • Papayas
  • Asparagus
  • Mangos
  • Eggplant
  • Honeydew melon
  • Kiwi
  • Cantaloupe
  • Cauliflower
  • Grapefruit

While it still may be better to eat home grown or organic when you can, it may not always be feasible.  These lists are extremely helpful to limiting your exposure to toxic pesticides and protecting your financial position.  

Here is the 'Dirty Dozen'

  • Strawberries
  • Spinach
  • Nectarines
  • Apples
  • Peaches
  • Pears
  • Cherries
  • Grapes
  • Celery
  • Tomatoes
  • Sweet Bell Peppers
  • Potatoes

So - If you want to limit your exposure to pesticides (and who doesn't!), then keep this list on your phone or in your wallet.  Take a handy screenshot... or go to the Environmental Working Group (EWG) and subscribe for their handy guides at EWG.


Eliminate Sugars to control Blood Sugar

Read labels and eliminate - corn syrup, corn sweetener, sugar dextrose, glucose, fructose, maple syrup, brown sugar, cane sugar, beet sugar, turbinado sugar, date sugar, raisin syrup.

AVOID all artificial sweeteners - Research has shown that artificial sweeteners can cause aggravated hypoglycaemia (low blood sugar), loss of diabetes control and precipitation of clinical diabetes in persons who were free from disease.  In diabetics, it has caused an aggravation of complications related to diabetes (Signs & Symptoms Analysis from a Functional Perspective, Dicken Weatherby, N.D. 2nd Ed.).  Naturally sweet foods must also be avoided.  AVOID all processed foods and Carbonated beverages.

Book: Signs & Symptoms Analysis from a Functional Perspective.

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Processed Carbohydrates

Traditionally, complex carbohydrates have been viewed as healthier options.  Whole-food starches gradually release sugar into the blood, rather than causing blood sugar levels to spike rapidly.  Blood sugar spikes are bad as they will leave you tired, hungry and craving more high carbohydrate foods.

For those needing to balance blood sugar regulation a period of avoiding the following natural sweeteners and whole-foods is required:

  • Oats
  • Rice
  • Grains
  • Potatoes
  • Grapes
  • Dried Fruits
  • Fruit Jellies/Jams
  • Honey/Maple Syrup


Here is my Healthy Carbohydrates List

Fruit & Vegetables are among the healthiest carbohydrate sources for many reasons - fibre - vitamins - minerals and antioxidants.  And a large number are said to be cancer fighters that ward off disease - feed healthy gut biota - protect the gut barrier by way of feeding and nourishing the intestinal lining.  

here's my carbohydrates list

All About Carbs!

Including a comprehensive carbohydrate list, those that require preparation and those that should be cooked in moderate to severe thyroid function.


Reserve Your Spot

Interested in any of our Programs... have any questions... Inquire below.

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