Quinoa Burgers (GF)

quinoa burgers with vegetablesAre you scratching your head wondering what to make for dinner? Try these delicious burgers they’re an excellent source of plant-based protein, dietary fiber and feel good vitamin B.  Pair them with your favorite salad, think caesar, potato, or a simple garden salad and you’ve got an easy and delicious meal to enjoy.

Tip: Quinoa is a gluten-free whole grain 

Quinoa Burgers.

  • Measure 1 cup quinoa, rinse the quinoa with cold water, until the water runs clear.
  • Add rinsed quinoa to 1 cup chicken stock and vegetable or chicken bouillon.
  • Bring to a boil, turn down to low. Stir occasionally.
  • Cook until the water is absorbed (approx 20 minutes).
  • Turn burner off, set aside and let cool.

Burger Fillings

  • ¼ cup shredded carrots
  • 1 stalk of celery finely minced/cut
  • ½ small onion diced
  • 4 tbsp flour – chickpea or any of your favorite gluten-free flours
  • 1 tbsp sesame oil – I made it without
  • 1 tbsp tamarind sauce
  • 1 egg lightly beaten
  • 1 clove garlic minced
  • ½ tsp pepper

Add burger fillings to the cooked quinoa. Mix.


Cooking the Burgers
Add about 1-2 tbsp coconut oil to a large frying pan over medium heat.

quinoa-burger-recipeUse a ¼ cup measuring cup and drop the burgers into the pan. Cook until golden brown.






quinoa-burger-recipeMy kids prefer these when they are crunchy. To give them extra crunch I cook them a little longer before flipping them and repeating on the other side. These burgers are a part of a healthy lifestyle, and super cost effective.

The leftovers are perfect for a pack and go lunch or healthy snack.




I’d love to know if your family like these shoot me a message below to share your families feedback

Christmas Holiday Baking and New Gluten Free Traditions

The holidays have always been a wonderful time in my family – from the people to the parties to the food – it’s an endless expression of love.

As part of my holiday message, I want to encourage you to step OUT of the holiday merriment when you need to because sometimes self-care means saying no to things. And that’s especially true when it comes to food.

Many of you know that I’m a Celiac….and you may have heard me say that Christmas without my mom’s shortbread just isn’t Christmas. My brother, sister and I grew up with these wonderful traditional cookies and not being able to have them were beyond disappointing….

Being gluten-free, I didn’t indulge for years.

That is until Jason from Save-on foods introduced me to Cup-4-Cup. After a few renditions, I perfected gluten-free shortbread cookies.

I hope you’ll enjoy these shortbread delights, and in the spirit of the holiday, and empowering you to have what YOU need on your table every day I want to introduce you to these free Loving Gluten-Free Recipes


Health Habits Helped Dad Reach 86

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Today we celebrate is Dad’s 86th birthday.  14 years ago I didn’t think we’d see this day. 8 years ago I thought our time together was limited as he fought prostrate cancer.    He got his health back doing this one activity.  Who knew adding a healthy habit could have such a huge long-term positive effect.   A year ago I added this to my life and the impact has been far beyond physical.  Add this simple activity to your life https://youtu.be/xFyJvbrXVD4

A year ago I followed in dad’s footsteps and adopted Jack, a dog.  With his dark eyes encouraging and cheering me on to the dog park for a long morning stroll,  I have faithfully added outside time to my day. Its impact on my health and happiness has been undeniable.

Try it! Walking and time in nature are healthy habits it’s a simple thing that has a big positive impact. https://youtu.be/xFyJvbrXVD4

Hope you have a great day and enjoy some fresh air.  If you have a moment raise a glass of cheer to my amazing father.

To your Health and Happiness.



5 Self-Care Tips that Will Rock Your Valentines.

Valentines is the day of love.  But, What happens when you find yourself alone, as I do.

Who said we need chocolate and flowers to feel loved? This is a time to celebrate our womanhood and give ourselves a dose of self-love.  These 5 energizing self-care tips ooze love and will leave you feeling great, about yourself.

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5 Steps to A Healthy Waistline


It’s tough to lose weight and keep it off. That’s why it’s better for our waistlines and our health if we can take action to prevent our belt size and weight from creeping up.

My water polo coach said, “A strong defence, is your best offence”.  His focus was on protecting our abdominals from hard kicks and winning the game, but his strategy is relevant in the game of health and maintaining a healthy weight, too.

When water polo came to an end in my early 20’s something strange happened to me.   I went playing a being fit and active with no limitation on what I ate – to being a night time couch potato with a sedentary job and a boyfriend that liked to watch movies and drink beer.

Can you guess what happened?   I gained weight and became body conscious or more accurately self-conscious of my body.  Then, a funny thing happened, as the relationship started to cool I sought relationship advice from popular women magazines and these were full of weight loss guidance.  The more I read, the more I came to believe I had to be “sexy” to be desirable. 

And what was sexy?   26-36-26 of course.   

I don’t know about you, but with my genetic build, no amount of dieting was going to get me to that perfect image of what a woman should be.  Still, I rejected logic and dove into my first prescribed weight loss eating plan.  I was high on hope and eager to lose the weight and become sexy! 

It was one of those crazy starvation cleanses where you only drink hot water with lemon, a bit of honey and cayenne pepper for days on end.  It was horrible!  

Starvation morphed my personality, and I became a bear.  Sure, I lost the weight, my boyfriend took me clothes shopping, and yes I felt sexy, temporarily.

I’d starved my body to lose weight.  I lost more than fat.  Muscle was lost too and because I didn’t change my lifestyle I was now skinny and flabby, or so I thought.  In hopes of keeping the weight off, I chose to eat less, I did everything the magazines told me to do.  So you can imagine my shock when I gained all the weight back and a little more.   Has this ever happened to you?

The question is, if a diet and the resultant weight loss aren’t sustainable why would we put ourselves through all the grief?  I’ve never heard anyone say they diet to test their willpower. But, isn’t that what most “diets” do?  Mine surely did.  And aren’t some of the fad diets are so bizarre?

Then, when the weight reappears as it often does….self-depreciating words slide off the tongue, not about others, but about ourselves. Ouch!!

I learnt a few things from my fad diet experience.

  1. It worked, if I stayed on it
  2. Starvation sucks
  3. Gaining the weight back is hard on the ego, self-worth, and the pocket book.

Have you ever lost and gained weight and then spoken harsh words about yourself?  The real problem with fad diets is not that they’re unsustainable in the long term, or that they negatively impact metabolism and nutrient profiles, etc. It’s the internal damage we inflict on ourselves with our self-deprecating words.


Thankfully, healthier ways do exist that require no willpower, or self-slander and yet DO help us to create a healthy, active, energised, sexy body and mind.

I’ve learnt, Sexy comes from within.  For me, it’s an awareness of my strength and ability to make daily decisions that help me grow in both the mental and physical realm.

To say goodbye to dieting, and eat foods that keep inflammation down and energy high, I don’t prescribe nor subscribe to any particular style of eating.  Instead, I live by and recommend daily habits for a healthy lifestyle and a healthy digestive system which will help you achieve the waistline of your dreams.

My top 5 Tips to A Healthy Waistline are:

  1. Eat
  2. Chew
  3. Move
  4. HITT High-Intensity Interval Training (HITT) 2-3 time a week
  5. Leave excess baggage at the door.

You can have the life and body you desire by employing these strategies.  I know life can be hard, busy and time restricted, but let’s face it we make time for our children, our partners, our parents…. maybe it’s time to make time for ourselves and choose to live by the tenants of a healthy lifestyle.

Decide to build these daily habits into your life.  If you do them consistently while eating a balanced diet your waistline will lose its power to control your thoughts,  it will accentuate your bedroom and your opinion of yourself.

The power to take control, to feel and look good inside and out rests with you.

This defensive strategy is part of a healthy lifestyle.  It’s guilt free and 100% sustainable and it’s hands down a better way than starvation or harsh words. What do you think? Are you game to give it a try?

Leave a comment to let me know.



Why Essential Oils Can Help You Feel Better.

Oil, herbal, flower.

Oil, herbal, flower.

You know I LOVE the science and how we can use it to have more energy, and feel better!

I found this article – thought it was amazing and had to share.

“Blood-Brain Barrier/How the Oils Work – by David Stewart, Ph.D.

It would be more accurate to consider the Blood Brain Barrier a seive or filter through which only molecules of a certain size or smaller can penetrate. Most of the molecules of the substances used in chemotherapy are too large to pass through the Blood-Brain Filter which is why doctors say that chemo doesn’t work on brain cancer. Some of the molecules get through, but not the whole suite of drugs intended. When it comes to essential oils, small molecules are what they are made of. That is why they are aromatic. . . .

Back to the so called Blood Brain Barrier: Essential oils are mixtures of dozens, even hundreds, of constituents all of which are primarily composed of Carbon, Hydrogen and Oxygen. The molecules of Essential oils are all very tiny and most of which can pass through the Blood Brain Barrier. All essential oils are principally composed of a class of organic compounds built of “isoprene units,” where each unit is a set of five connected carbon atoms with some hydrogens attached. Molecules built of isoprene units are all classified as “terpens.”

Terpenes are what make essential oils unique in the world of oily substances. Terpenes with molecules containing only one isoprene unit are called Phenylpropanoids and are found in Clove (90%), Basil (75%), Cinnamon (73%) and to a lesser extent in most other essential oils. Among other functions, Phenylpropanoids cleanse receptor sites.

Monoterpenes (substances containing two isoprene units or ten carbons atoms per
molecule). Monoterpens are found in most essential oils, but especially in Spruce (38%), Valerian (34%), and Juniper (14%) as well as Cistus, Fir and Pine. Among other functions, Monoterpenes reprogram the DNA at a cellular level which is
why healings via essential oils are often permanent, i.e. the miswritten codes in the
cells has been corrected.

Sesquiterpenes (substances containing three isoprene units or fifteen carbon atoms
per molecule) are principally found in Cedarwood(98%), Vetiver(97%), Sandalwood(90%), Black Pepper(74%), Patchouli(71%), Myrrh(62%), Ginger(59%), as well as Vitex, German Chamomile, Spikenard, Galbanum, and Frankincense (8%). Sesquiterpenes deprogram miswritten codes in the DNA.

There are also Diterpens (substances containing four isoprene units or twenty carbon
atoms per molecule), as well as Triterpens and Tetraterpens containing thirty and
forty carbons per molecule each respctively.

All of the Terpen family of molecules are small enough to penetrate the blood brain

Sesquiterpene molecules have the capability of carrying oxygen, like hemoglobin
does in the blood. Hence they are oxygenating to human tissue and are especially
effective in fighting cancer cells which cannot tolerate oxygen.

However, the combination (triple punch) of Phenylpropanoids, Sesqueterpenes, and
Monoterpens is especially healing with cancers and every other type of illness.
That’s because with this combination you:

(1) first, you clean the receptor sites allowing proper transfer of hormones and proper information between cells;

(2) second, you deprogram or erase the wrong information from cells stored in the
MRNA and DNA; and

(3) third, you reprogram the cells with the correct information so they can function
properly and effect a permanent healing.

To one extent or another, most essential oils contain some of all three of these three types of terpens which is the secret to their healing power.

So there you have it in a nutshell: The Blood-Brain Barrier and the chemistry of how
Essential Oils Work to bring about healing.”

No Bake Energy Bites

img_0527No Bake Energy Bites

MAKES 8-12 Bites


  • 1 cup pumpkin seeds
  • ½ cup sunflower seeds
  • 200 grams approx 3/4 cup pitted Medjool dates, soaked for 1 hour
  • ¼ cup flax seeds
  • Pinch sea salt
  • 2 tablespoons raw cacao powder
  • 1 drop cinnamon oil or 1 tsp cinnamon

METHOD. In a food processor, combine the pumpkin seeds and sunflower seeds. Pulse for 30 seconds to 1 minute. Place the ground seeds in a separate bowl and set aside. Add the soaked dates to mixture and process until there are no large pieces. When the mixture resembles dough, stop the food processor and stir with a spoon.  Shape into 1-inch bite-size energy balls. Store in an air-tight container in the fridge.

Eating is fun and part of a healthy lifestyle, these energy bites are the perfect eat for energy snack.

Enjoy as part of your healthy eating plan!!

How Consistency Effects a Healthy Lifestyle

This Vblog is about the effects of our behaviours on our health and how we can embrace our imperfections to create a healthier, more productive, energised 2017.

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Where are you going to focus on being more consistent this year? I’d love to hear, leave your comment below.

I invite you to share this with your community and women who are wanting more from life. Just click your favorite social media button in the right-hand corner.

To our consistency.


How to Live a WOW life in 2017!

How to live a WOW life in 2017


Celebrate New Years Daily!!!

Life is a beautiful thing. Each day we get to re-create ourselves, to redefine our lives, to accentuate what worked well and tweet what didn’t. Today is a day where we look back on our year and reflect, and make promises to ourselves.

What would life be like if…..Instead of making a resolution today we check with ourselves every day, reflective every day and make slight tweaks to our communication, performance, and habits every day. What would happen if each day we commit to a new gym routine, a healthy eating plan, to a doing the small actions that are make up a healthy lifestyle?

What would life look like, if we recommit to our debt reduction plan and investment plan every day?

If we did these things, do you think life would look better or worse on  December 31, 2017.  Radically different or the same?

I’d put my money on entirely different, in remarkable ways.  I’d wager, if we could do this wake up each day with renewed excitement and commitment to our goals at the end of 2017, we would experience an increase in wealth, wellness, community and personal confidence not to mention life experiences.

Personally, I’m up for the challenge! What about you?

To a year of new beginnings.  No matter what any given day brings, tomorrow we can choose to take another shot!

Happy New Years!!!!

3 Ways to Kill Stress and Boost Your Energy

Today’s Up Your Energy Tip, drumroll, please…. 

Keep it Real!
Seriously, this is the fastest way to reduce stress!  It’s also hard to keep it real in today’s society of convenience, and fast paced living.  So, today I’ve got three ‘Keep It Real’ tips that will help reduce your stress and boost your energy levels.
3 Ways to Kill Stress 
1) Identify the foods that are impacting your energy and health. Some foods, especially if you have a food sensitivity to them, can cause inflammation in the body.  Inflammation is a normal physiological function and important when we are stung by a bee, or burn our hand, but chronic inflammation from eating foods that your body doesn’t like leads to low energy, joint pain, low memory function, even weight gain.  
One of the biggest gifts you can give yourself is to determine which foods are your friends and which are the foes. This is about making a decision to temporarily alter your eating habits to see if you have more energy, less bloating, better sleep and less pain when certain foods are not part of your daily food repertoire.
Determine which foods are your friends and which are the foe. An elimination diet is the absolute best way to do this, and its a relatively simple process.  You simply remove the top 7 allergens for a period of 7- 28 days. What you ask are the top 7 allergens?  The top 7 allergens are refined sugar, eggs, dairy, soy, wheat, grains, peanuts and tree nuts. Instead of struggle through an elimination diet thinking, you’ll live on apples alone, join the energy reboot.  It’s a mini elimination eating program where you get everything you need to pinpoint the foods which are lowering your energy and preventing you from playing full out in your life. Recipes, shopping list, a step by step guide and more.  To learn about the reboot and join the January Reboot group click here
2) Remove toxins from your home.  I use doTERRA products because they are gluten free, third part tested, and I love their co-impact sourcing practice as it aligns with my humanitarian values. Oh, and let’s not forget because they work! I’ve seen the benefits in my family and am happy to recommend them to others. E-mail me here, or leave a comment to learn more about how Essential Oils can be used to support the body to reduce stress and toxins and help you feel energized naturally.
3) Minimize toxic thoughts and people in your lives.  Healthy relationships help us to feel great they build us up, not in an artificial hype way, rather in a way where our friends, family, and colleagues help us to see our strengths and situations as they are.  When the conversations digress into criticizing, attacking, name calling or make you feel less than you are that’s when it might be time to consider options to bring this relationship back to health.  Your voice will serve you here if you choose to express how you are feeling.
There you have it three simple tips to boost your energy.  A quick body, relationship and home scan will help you see where toxins are hiding in your life.  Take a small step detox step today, pick one area and go to work on it.  You have the power to reduce stress and detox your life.  If you’re not sure which area will have the biggest impact on your health and boost your energy and happiness the most, click here to schedule a strategy session.
To find out more about how the Energy Reboot can help you take real action on reducing toxins so you can feel like yourself again please visit the Energy Reboot here or email me by clicking here.
To your energy, health and happiness.