Elderberry Syrup

by on September 10, 2018 | Posted in Recipes

Elderberries have a long tradition of being used for preventing colds and flus. Although both the flowers and the berries are commonly used, the berries are the part of the tree that are best used for flu prevention, and make a delicious syrup!



  • 1/2 cup dried elderberries
  • 3 cups water
  • 3/4 – 1 cup raw honey*
  • 1 cinnamon stick (optional)
  • 3-4 whole cloves (optional)

*Do not use raw honey in children under the age of 2.



  • Add elderberries (and cinnamon and cloves if using) and water to a saucepan. Bring to a boil and simmer for 30 minutes.
  • Strain berries and let cool. Stir in honey.
  • Store in a glass jar in the fridge.
  • Take 1 tsp per day for cold and flu prevention.


For an active cold or flu, use up to 3 tsp per day, in combination with echinacea, ginger, vitamin C, Zinc, probiotics and lots of fluids. Please note that these are only a few suggestions as the treatment of a cold or flu will depend on each person and each individual situation. For further indications on treating a cold or flu, please consult your healthcare practitioner.

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My Soul Challenge

by on August 16, 2018 | Posted in Slider

Coming soon!

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From drinking more water to using a standing desk (Canada), here are a few simple things I’ve changed to increase my wellbeing, decrease back pain and improve my productivity. (more…)

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Healthy Homemade Mayonnaise

by on June 30, 2018 | Posted in Recipes

Mayonnaise goes so well with so many foods – sweet potato oven fries, aioli, in a lettuce wrap, etc. This indulgent condiment however, is usually made with mostly inflammatory oils and also has sugar added, making it a condiment that definitely doesn’t have any health benefits.

I’ve tried to make my own mayonnaise for years, but I never succeeded at getting it to emulsify and turn into the creamy condiment, until I tried a new technique.

The recipe is quite simple:

2 egg yolks, at room temperature
1 Tbsp fresh lemon juice
1 tsp Dijon mustard (I like to use the old style mustard to give my mayonnaise a rustic look)
1 cup oil (olive oil or avocado oil)
Salt and Pepper to taste.

I find it easiest to use an immersion blender and a small bowl to make the mayonnaise, but it can also be made with a whisk.

The trick is to mix your egg yolks, lemon juice and mustard for at least a minute before you start adding the oil. If you use this little trick, your mayonnaise will start to thicken up as soon as the first drops of oil are mixed in. 

Then keep slowly adding the oil and blending until the whole cup is incorporated. Serve immediately and refrigerate the rest in an air tight container.


  • Minced garlic for aioli
  • Chipotle
  • Fresh cilantro
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This super simple salad is super nutritious. Even better is that the ingredients support liver detox and hormone balance. Kale, beets and lemon are three great ingredients to support the body’s cleansing process – and they go great together in this salad!

Makes 4 servings

For the Salad:

1 medium beet
4 or 5 large kale leaves, chopped and lightly steamed
Quarter of a red onion, thinly sliced (optional)

1. Cover the beet with water in a medium pan, and bring to a boil.
2. Reduce the heat and simmer until the beet is tender, approximately 20 to 30 minutes
3. Remove the beet from the pan, and rinse in cold water.
4. Slice off the skin, and cut the flesh into small thin pieces. Set aside.
5. Toss the kale, beet and onion together in a large bowl.
6. Top with the dressing and enjoy!


For the Dressing:

Mix together in a glass jar:

1/4 cup Tahini
2 garlic cloves, finely chopped
1/2 cup fresh lemon juice
2-4 Tbsp EVOO
Salt and pepper to taste
1 tsp maple syrup to taste
A bit of water as needed to thin out the sauce

Use on the salad and store the rest in your refrigerator. Will keep for up to a week.

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I love muffins, but I don’t like how they often pass themselves off as a healthy snack, when in reality, most muffins are more like cupcakes with fruit added.

This version of muffins is high in protein, high in beta-carotene, and high in fibre and healthy fats, and low in sugar and inflammatory ingredients. They are a great way to use up your butternut squash too! They are healthy enough for breakfast, and make a great snack. They are even better with a dollop of coconut whipped cream!

Makes 12 medium muffins

  • 1 cup butternut squash, pureed
  • 3 cups almond flour
  • 3 eggs
  • 1/4 cup coconut oil, melted
  • 2 Tbsp to 1/4 cup honey
  • 1/2 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 tsp ginger
  • 1/8 tsp cloves
  • 1/8 tsp nutmeg
  • Pinch of salt


Preheat oven to 375F.

In a large mixing bowl, beat eggs. Add in butternut squash purée, honey and coconut oil and mix thoroughly.

Add in all dry ingredients and mix thoroughly.

Line muffin tin with paper liners and fill them with the batter.

Bake for 20 to 22 minutes.




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Coconut-Mango Chia Pudding

by on March 14, 2018 | Posted in Recipes

This chia seed pudding is a little richer and thicker than your typical chia pudding, which makes it just that much better! Enjoy it for breakfast, dessert or as a snack! It’s easy to pack up in a small glass jar to bring to work with you, or pack it up in a school lunch.

This chia pudding is balanced with healthy fats from the coconut and chia, loads of fibre from the chia seeds and mango, and beta-carotene from the mango. You can’t go wrong!

You’ll need:

  • 1 can coconut milk (use the full-fat coconut milk)
  • 3 Tbsp chia seeds
  • 1 mango, chopped into bite-sized cubes
  • 1 Tbsp maple syrup (optional)
  • Add a bit of heat with 1/2 grated fresh ginger (optional)

Pour the coconut milk into a medium sized bowl, and stir it well, making sure you get rid of all the lumps.

Add in chia seeds and maple syrup, if you are using it, and mix until they are evenly distributed.

Stir in mango.

Cover and refrigerate overnight. This is when it’s going to thicken up as the chia seeds absorb the water from the coconut milk.

Serve topped with you choice of:

  • Fruit (pomegranate, raspberries, kiwi, banana, strawberries, etc.)
  • Raw Nuts or seeds (hemp hearts, Brazil nuts, almonds, macadamia nuts, pecans)
  • Coconut flakes
  • A bit of maple syrup
  • Or nothing at all! It’s delicious on its own!
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Supplements: good or bad? Are they a total waste of money, or do we actually need them? (more…)

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Our quality of life is greatly determined by how we feel every day. If we feel stressed and tired everyday, our quality of life will reflect this general feeling. An endless to-do list and deadlines can get us feeling like we’re in a rut with no way out. And this, of course, doesn’t even take into consideration any other conditions or situations we may be dealing with on top of our daily life challenges.

If all our time is taken up with these preoccupations, there is no space left for cultivating health happiness. These things don’t happen overnight; they are the result of daily practices that create these outcomes. This means that the most powerful way to change this is by changing how you live each day. As Aristotle wisely said:

“We are what we repeatedly do.

Excellence, then, is not an act, but a habit.”


Health and happiness, just like excellence, are the outcomes of habits.

Now, starting new habits isn’t always the hard part; maintaining them is the hard part. This is why we have a hard time maintaining New Year’s resolutions. They say it takes 21 days to create a new habit, and 4 months to solidify it. So if you want to create new habits, you’ve got to be committed for the long run.

Here are four things to remember when you are creating new habits. Use all of these, and you will be much more likely to be successful!

Figure out what works for you

Has anyone told you that they’ve been trying out this new diet and it’s working great, so you hop on board just to find out that it doesn’t work for you at all? The same applies when it comes to creating healthy habits. We are all unique, so we must all find what works for us. Of course, there are a few habits like drinking enough water and getting enough sleep that we all need to solidify, but when it comes to other habits such as exercise, nutrition and relaxation, we have to try them out different ones to find out which ones work. Remember that creating a habit should challenge you, but it should also be enjoyable.

Give it a fair chance though, try something out for a couple of weeks before deciding if you like it or not.

If you’re interested in creating a habit of deep breathing, you can use this heart to guide you and keep you focused!


Set small, attainable goals

If you want to create a new habit, set yourself a goal you can maintain. For example, if you want start exercising regularly, start with a goal of exercising two to three times per week. Once you’re comfortable with this, increase the frequency to four to five times per week, and so on.

The logic behind this is based on the internal reward system. When you achieve a goal, your internal reward system is activated and you produce endorphins. These make you feel good about yourself and motivated to keep going, so you’re more likely to continue keep up your new habit. With the exercise scenario, if you set yourself the goal of exercising twice in the week and you end up exercising three times, you’ll feel great about yourself and motivated to keep going.

On the other hand, if you set a goal and don’t reach it, you feel quite disappointed in yourself and will want to give up. Keeping the same example, if you set yourself the goal of exercising five times in the week and only exercised three times, you’ll feel disappointed in yourself and won’t want to continue with this new habit as it leads to a negative outcome, even the amount of exercise is the same as in the first scenario.

Start your day off right

Creating a new habit can be hard as it requires you to do something that doesn’t feel natural to you. This means that you need to consciously make the effort to practice your new habit every day, or every couple of days, until it becomes second nature to you.

A little trick to make this easier is to start each day off with a healthy habit to get you motivated to keep going for the rest of the day. If you put it off until the end of the day, you’re more likely to put it off for tomorrow, or even worse, next week. If you get it done first thing in the morning, you can cross it off your list, you’ll produce those endorphins as you’ve reached your goal, and you’ll feel good about yourself for accomplishing an important task.

Find a supportive community

Having a person you trust or a supportive community backing you makes it much easier to carry through with your new habits as you’ll have support and motivation to keep going.

Tell someone about your new habits and goals, and get them to join your help keep you accountable. If you’d like, you can also join the My Soul Challenge Facebook group to keep you motivated. You’ll find new challenges to try and a community of people who are motivated to create great habits so they can feel their best and reach their greatest potential!

Click here you join: https://www.facebook.com/groups/142793173079789/

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Cashew Coconut Bliss Balls

by on November 3, 2017 | Posted in Recipes

Bliss balls make a great snack! These bite-sized treats are packed with nutrition and are sweet enough to fulfill any craving for something sweet. Have 1 or 2 as a snack or dessert!


1 cup unsweetened shredded coconut

1 cup cashews

1 cup dates, pitted

pinch of sea salt


Blend the coconut in your food processor until it is finely chopped.

Add 1/2 cup of cashews and blend until they are finely chopped.

Add in remaining cashews, dates and sea salt. Blend until dates are finely chopped.

Form into little balls and refrigerate or freeze in an airtight container for up to 4 weeks. 

Makes approximately 14 balls.

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