Make healthy choices.
Feel better quickly.

Cook at home from whole ingredients

Cooking at home doesn’t have to be complicated – but it does take effort. The great thing about cooking at home is that your health with thank you for your efforts. If you’re not confident in your cooking skills, consider joining a local cooking class or registering for an online plant-based cooking course such as RouxBe.

Eliminate Sugary Drinks

Not just pop, but all sugary drink: juices, sports drinks, energy drinks, chocolate milks and specialty coffees. If you’re addicted to these drinks and want to take them your of your diet you should consider whether you want to eliminate them by slowly reducing your intake and allowing your taste buds to adjust or quitting by swift elimination. We will support you through either method with specific strategies.

Set Yourself Up for Success

Fill up your kitchen with an abundance of whole foods: fruits & vegetables, legumes (lentils & beans), nuts & seeds, whole grains, and herbs & spices. Having fresh fruits and vegetables is fundamental, and it is equally as important to set yourself up for success with a well-stocked pantry and freezer; this way you can always whip up a healthy and delicious meal even if you are short on time or low on fresh produce.

A plentiful pantry includes dried legumes, whole grains, canned legumes, canned vegetables, nuts, and seeds. Fill up the freezer with frozen vegetables and fruits. To do this economically, stock up on food items when they are on sale in the bulk and freezer sections of the grocery store. Most fresh fruits and vegetables freeze well; purchase produce items when they are in season or on sale, and freeze them at home for those time-sensitive days. Dried spices & herbs create flavourful dishes and add a multitude of health-boosting effects. Add a splash of vinegar to salads and dishes to further boost flavour and health benefits. Use a good quality extra virgin olive oil sparingly atop salads, and as a finishing touch on some dishes.

Try New Foods and Allow Your Palate to Adjust

It can take multiple exposures to a new food before we get used to it, and begin to enjoy it. Be patient with yourself, and keep an open mind. The more you explore the more variety you’ll be able to enjoy!

Read Nutrion Labels and Ingredients List

The more you read ingredient lists the more you’ll find that foods are looking less like foods, and more like formulated products with little or no nutritional value. We recommend staying away from processed foods like crackers, chips, protein bars etc. There are foods you’ll likely to continue to purchase from a package such as: nut butters, broths, soy sauce, canned beans etc. Choose foods with short ingredient lists and always look for added sugars. Purchase foods with sodium levels under 5% of the percent daily value with the fewest grams of sugar per serving.

Snack on High Fibre Foods

If you’re ever wondering whether ‘it’s okay’ to snack between meals, we’re here to let you know that it’s a great idea to snack on high fibrewhole foods such as: veggies and hummus or black bean dip, fruits, nuts and seeds.

Adjust Your Environment to Help Change Your Behaviours

If your household hasn’t yet followed your lead in healthy eating be sure to place their snack foods out of sight – in the back of a high cupboard or at the back of the fridge or freezer. Have your list of go-to healthy snacks and meals so you’re less likely to wonder ‘what should I make for dinner?’. If you suffer from chronic fatigue syndrome consider getting your groceries delivered, and if possible purchase pre-cup fruits and veggies to help conserve your energy. Set up your food prep station at the kitchen table so that you can sit while preparing foods. Each situation is unique – we’ll brainstorm solutions with you so that your schedule and environment start to work for you!

Keep a Food Diary

We will encourage you to track your food, fluid, exercise, sleep and stress. This reflective practice helps us realize which foods are sneaking our days more than we’d like. It will also reveal which foods might be lacking, and where we can add more of the foods you love (and love you back). Keeping a food diary has been shown to help us stay on track over the long term, so this is a great habit to form.

Set Goals

In each meeting we will ask you which area(s) of health you want to focus on. Whether that’s setting a new bedtime routine, incorporating more water, learning a new recipe, signing up for an exercise class, or developing a new hobbie, goals will guide your progress and development.

Be Kind
(To Yourself)

It’s not easy to love yourself. We will encourage you to love yourself unconditionally and we will challenge you to speak to yourself as you would a dear friend. Love yourself for who you are now.