Merry Berry Breakfast Bowl

Uncategorized Jul 05, 2024

If you are anything at all like me, you want your first meal of the day to be quick and easy, so that you can GET ON with your day.

That may be why so many folks may be tempted  to a "coffee and donut".  It's quick.  It's easy.

But you - and I - also want whatever we put into our bodies to be nutrient-dense, so that we will have the "omph" to get us through whatever demands and challenges the day presents.

As you may already know, I usually start my day with a glass of lemon water followed by a green drink (Greens+ Original Superfood, Mixed Berry).  This helps to alkalize my body,  Diseases have a harder time taking hold in an alkalized body, you know!

Three months ago I also started adding the energizing "everything" supplement,  Life Extension Mix powder to my morning routine and now I'm hooked - in a good way.  [If you want to give it a try and experience its multiple benefits for yourself, remember to  enter LJI8112 for discount.]


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Lentil-Walnut Loaf

Uncategorized Mar 29, 2024

Can a handful of nuts a day keep cancer away?

Research of the past several years seems to suggest that it can! 

Rich in antioxidants, polyphenols, minerals, and  the good kind of fats, tree nuts - walnuts, almonds, Brazil nuts, hazelnuts, and cashews, for example - are as much a healthful, nutritious anticancer food as they are a  handy, delicious snack.  (At the moment, I am munching on a small bowl of raw almonds with a sprinkling of raisins, as I work.)

  • A 7-year study found that stage III colon cancer survivors who ate at least 2 ounces (57 grams) of tree nuts per week –  about 7 almonds or walnuts per day) – were 42% less likely to have their cancer return and 57% less likely to die from their cancer than those who did not eat nuts. 


  • Nuts aren’t just good for colon cancer. Eating a handful of nuts every day cuts your risk of several types of cancer (including breast cancer and pancreatic cancer), as well as cardiovascular...
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7 Starters for Your Celebratory DIY Spa Day

Uncategorized Mar 08, 2024

Today I am celebrating women everywhere. 

The women in my life, close to my heart, past and present. And women around the world who continue to inspire me through all that they are and all that they do. 

Mothers... sisters... daughters/ daughters-in-laws... friends... health promoters... farmers... healthy cooks...  teachers... role models...mentors... musicians...freedom activists... truth-seekers... women who do their life's work with grace, humility, and integrity, whatever that work may be.

ALL who have added their bit  to make this world a more desirable place to live in, I am celebrating YOU!

You work hard.  So I invite you to celebrate today (or sometimes soon) by reflecting on your goodness and taking time to replenish your energies with your very own Do-it-yourself "Spa day", or even "Spa moment".  

Here are some self-care reminders to get you started:


Always start with this one.   Putting your phone on airplane mode or even...

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Raspberry Whip

Uncategorized Feb 13, 2024

Every Valentine's Day I am faced with the same old dilemma.  Having just barely recovered from the sugar overload of Christmas and New Year's, along comes another special occasion that begs celebrating.   With dessert.

Question: What to do?

Answer: Make Raspberry Whip!

This is a good-for-you dessert.  The original recipe, invented by my 'recipe developer-genius' sister Connie, calls for strawberries, which also are very lovely when used in this recipe.  But raspberries are what I happen to have in my house these days, so I present to you .... Raspberry Whip!

This lovely Valentine's Day-worthy dessert is made with gelatin, the cooked form of collagen.  Both gelatin and collagen are high protein products with similar health benefits.  These include:

  • Maintenance of a healthy gut barrier (helps repair a leaky gut)
  • Strengthening of hair, skin, and nails
  • Support of liver function

While gelatin and collagen are not "complete proteins", the most abundant...

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Kicking Sugar Cravings

Uncategorized Jan 12, 2024

Happy New Year!  I hope 2024 is off to a great start - and finds you ready to commit to your healthiest year yet!

Or maybe you, like many people this time of year, are finding yourself in Post-holiday Sugar-overload Mode.

Maybe one too many ______ (fill in the blank: shortbread cookies...butter tarts...glasses of eggnog... etc.)  over the previous weeks has taken its toll on you and you are feeling their effects on your brain and seeing it on your hips.

That is just the beginning.  There are, in fact, 110 documented ways in which sugar is bent on ruining our health.

You know it is time to stop this nonsense and return to sensible eating, still the sugar cravings persist and you hear that one last remaining box of chocolates tucked away in the back of the pantry calling your name. 

Sugar addiction happens to the best of us, nutritional practitioners included.  And it’s not even our fault exactly.   A 2007 University of Bordeaux study found...

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Almond Meringues

Uncategorized Dec 04, 2023

According to the bakery section of the Safeway flyer that I was leafing through the other day, December 4 is National Cookie Day.  Who knew?

I'm not sure why cookies need their own special day of attention.  Nonetheless, in honour of the occasion, I decided it was high time I warmed up my oven and got a jump start on some Christmas baking.  If you are in the vicinity, I invite you to drop by for a mug of honey ginger green tea with some freshly baked Almond Meringues on the side. 

Gluten-free, high in fiber, honey-sweetened and made from all-natural ingredients these cookies are easy to love -- plus easy to make.   Try them!

 Almond Meringues

 2 1/3 cups almond flour

3/4 cup honey (melted)

2 egg whites

1 teaspoon pure vanilla extract

1 cup unsweetened, shredded coconut  (approximately)

  • Preheat oven to 425 degrees.
  • Place almond flour in a bowl and gradually add honey, stirring until well blended.
  • In a second bowl, beat egg whites at high...
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Optimize Gut Health to Lower Your Biological Age

Uncategorized Nov 24, 2023

Let me ask you something.

Would you want to look younger, if you could?  Feel younger?  Actually be younger, biologically-speaking, even as you advance in chronological years?

Who wouldn’t, right?

Luckily, we are living at a time in the history of longevity science when such reversals are actually possible.  Bit by bit, the mystery behind what ages us – and more excitingly, what anti-ages us — is being revealed.

There are, to date, ten identified hallmarks of aging.

First and foremost among them is the condition of your gut.

Lest you doubt the importance of this 20-foot long part of your anatomy, remember that the bacteria that you house in your gut contain as many cells as your entire body has human cells, but there are more than 1,000 species of bacteria containing a hundred times as much DNA as your own DNA!

There are “good bugs”.  And there are “bad bugs”.  The secret to health is to keep them in balance.


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The Ultimate Veggie Burger

Uncategorized Mar 31, 2023

If you have been reading my work and following my posts over the years you will know that I have been in search of the perfect veggie burger for a long, long  time. 

Guess what - I have found it!

Here it is, folks.

Unlike products such as Beyond Burger, for example, (which, I'm sorry to say, is no better for us than any other ultra processed food), these patties are packed with real, whole, natural food and nutrition   (The perils of the "plant-based" food industry is  a whole other conversation for another time.)

What I love about this recipe -- besides its taste and "meaty" texture" -- is that it is pretty versatile and forgiving.  When I made them today, I even added about a third of a cup of ground walnuts, which I had kicking around my fridge. These burgers hold up very well when cooking, even without the egg to bind them.   And the amount and type of seasonings used are up to you.   The woman I got this recipe from said she tripled...

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Quercetin for Hay Fever, Viruses, Cancer, and More

Uncategorized Mar 17, 2023

You've heard the expression, "An apple a day keeps the doctor away".  If this is true, one reason may be because of its quercetin content.

So what is quercetin?   It is polyphenol, flavonoid, and antioxidant all rolled into one, making this plant compound very health-beneficial and deserving of the attention it is receiving these days.


1. Anti-cancer - As a powerful antioxidant, quercetin cleans up free radicals by pairing with their single electrons and in so doing, protects from damage to DNA.  It inhibits proliferation of cancer cells by causing cell death and stopping cells from growing. 

In addition, quercetin shows particular promise in breast cancer treatment. It inhibits the expression of mutant P53 genes and can bind to estrogen receptors to inhibit the growth of breast cancer cells. 

2. Anti-inflammatory - Quercetin inhibits various enzymes that cause inflammation.  By inhibiting histamine release and decreasing pro-inflammatory...

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Savory Vegetarian Stew

Uncategorized Mar 03, 2023

 There are 3 things I love about this stew:

1.  It is truly a meal-in-one, covering all the nutritional basics - vegetables, protein, complex carbohydrates, fiber, healing herbs and spices, and rich in vitamins and minerals.

2. It is easy to prepare and doesn't make a big mess in the kitchen while being prepared.

3.  It is -- and I can't stress this enough -- very flavourful and delicious.  I was hoping there would be enough leftovers to last the entire week but, alas, it only kept my husband and me going for two consecutive meals.  (Serves 6 'normal-sized' servings. Probably.)

It's the perfect combination really.  I just had to share.

Savory Vegetarian Stew


2 tablespoons olive oil

1 large onion, diced

2 medium sized potatoes, peeled and chopped

2 to 3 medium sized carrots, peeled and chopped

1 tablespoon curry powder

1/2 teaspoon turmeric powder

1/4 teaspoon cayenne pepper

6 cups low-salt vegetable broth

1 28-ounce can diced tomatoes in...

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