If you're worried about getting enough protein
in your vegan or vegetarian diet... Here are the best sources.

*Just one cup of cooked quinoa contains 18 grams of protein, as well as 9 grams of fibre.

Hemp seeds can be eaten raw, ground into a meal, sprouted, made into hemp milk, prepared as tea, and also used in baking.
*30 grams of hemp powder is about 11 grams of protein – you can add it right into your smoothie.

Non-Dairy Milk
Soy milk, almond milk...
* 1 cup of soy or almond milk can pack about 7-9 grams of protein.

Nuts and Nut Butter
Cashews, peanuts, walnuts, and almonds all contain protein. Also seeds contain protein, such as sesame seeds and sunflower seeds. It shouldn't be used as your main source of protein because it is high in fat, so just as a snack.
* 2 tablespoons of peanut butter contain about 8 grams of protein.

Many brands of tofu and soy milk are fortified with other nutrients that vegans and vegetarians need, such as calcium, iron, and vitamin B12.
*A half cup contains 10 grams of protein.

Beans, Lentils, Legumes
All beans, lentils, and peas are an excellent vegetarian and vegan source of protein.
*one cup of canned kidney beans contain 13.4 grams of protein.

Tempeh is made from cooked and slightly fermented soybeans and formed into a patty.
*1/2 cup provides about 15 grams of protein.

Greens are packed with protein.
* 1 cup of cooked spinach has about 6 grams of protein.
* 2 cups of kale has 5.8 grams.
* 1 cup of boiled peas has 9 grams.


Brussels Sprouts

These are an excellent source of vitamins A and C, and folate, perfect for the skin.

Vitamin A and folate may help to prevent sun damage, you still need to use sun protection though. Also their vitamin c promotes collagen.
Also try: kale, collard greens, broccoli, cauliflower.


Oatmeal is high in soluble fiber, which reduces LDL cholesterol which is the "bad" kind.

Oats also have a natural plant chemical that helps prevent damage to skin cells and soothes skin irritation.

Plus other whole grains such as shredded wheat, barley, brown rice.

Sunflower seeds

Contain lignin phytoestrogens which prevent collagen break down and boost the skin lipid barrier


Resveratrol, which comes from the skin of grapes, counters inflammation. Many people believe it
slows the aging process.


Loaded with water, so they hydrate your skin. Excellent source of vitamin C, which helps make collagen.

*Pink grapefruit is also great.

Avocados are one of the richest sources of monounsaturated fat which helps your skin stay hydrated. They are also filled with biotin for healthy skin.


Dark Chocolate
Mmmm my favourite when I'm craving chocolate. Rich in flavonoids.

Excellent source of vitamin A. This nutrient is essential for a healthy scalp, youthful, shiny hair.

Berries of all types are super rich in antioxidants. Anthocyanins, found in large quantities in blackberries, thought to help protect against cancer and diabetes.

Kidney Beans
High in protein,  promote hair growth and help thickens hair.


I've been hearing a lot about oil pulling and all the benefits lately, so I wanted to try it out for myself..

Oil pulling is an ancient Ayurvedic remedy for 
oral health and detoxification. It involves 
swishing oil in your mouth on an empty stomach for 15-20 minutes. This draws out harmful bacteria, fungus, and other organisms out of the mouth, teeth, gums, and even throat. 

• Whiter teeth
• Stronger teeth and gums
• Better breath
• Cavity and gingivitis protection


Maple Syrup | Perfect for baking, it is also full of super beneficial minerals. Make sure to buy authentic organic maple syrup.
 Coconut Sugar | Technically it isn't raw, being the boiled down sap harvested from unopened coconut blossoms.
 Dates | Making it into a paste using a food processor. They are full of fibre and very sweet.
 Stevia | It won't mess with your blood sugar levels at all. Very sweet.


Saw this on Dr. Oz, I had to repost it. 
Replacing sugar with artificial sweeteners may be doing your body more harm than good. Recent studies show that these chemically modified sweeteners can damage the way your body naturally processes sugar, making you much more susceptible to overeating. Because of the increasing public health warnings, food companies are now using obscure names to hide these artificial sweeteners in their products. This list will help you avoid these dangerous chemicals.

Ace K
Equal Spoonful (also +aspartame)
Sweet One

AminoSweet (but not in US)
Aspartyl-phenylalanine-1-methyl ester
Canderel (not in US)
Equal Classic
NatraTaste Blue


TwinSweet (Europe only)

Not in US as per FDA

Calcium cyclamate
Cologran = cyclamate and saccharin; not in US

Sugar alcohol


Sugar alcohol

Sugar alcohol
ClearCut Isomalt
DiabetiSweet (also contains Acesulfame-K)
Hydrogenated Isomaltulose

Sugar alcohol

Sugar alcohol
Maltitol Syrup
Maltitol Powder
Hydrogenated High Maltose Content Glucose Syrup
Hydrogenated Maltose
MaltiSweet (hard to find online to buy)

Sugar alcohol


Sugar alcohol
(Derived from glucose and sorbitol)

Acid saccharin
Equal Saccharin
Necta Sweet
Sodium Saccharin
Sweet N Low
Sweet Twin

Sugar alcohol
D-glucitol syrup
Equal Sucralose
NatraTaste Gold


Sugar alcohol
Smart Sweet

Choose food that: 

  • contains a high intake of carbohydrates to fuel muscles and maintain normal blood sugar.
  • is familiar to you. Foods that you know settle well in your stomach. 
  • has plenty of fluids to prevent dehydration.


4-6 hours before activity                              Large Meal
2-3 hours before activity                              Small Meal
1-2 hours before activity                              Large Snack
20-60 minutes before activity                      Small Snack

Also depends on the intensity of the exercise. Some athletes avoid food within 2-4 hours of a very intense workout, but can tolerate a lighter snack between 1/2 hour to 1 hour before an easy workout.


Lavender: The scent of lavender helps reduce stress. It's great for relaxation and headaches. 

Mint: The benefits of mint include: cleansing, soothing, calming, purifying, and refreshing.  

Chamomile Tea: A cup of chamomile tea can calm you down and help you to relax.

Focus On Your Breathing: Yoga breathing.. In through your nose out through your mouth.

Yoga: Yoga slows down your entire system by transferring focus and attention to the body and breath.

Learn Mindfulness Meditation: Practicing mindful awareness.


In my opinion, I feel that a cheat meal is definitely better than a full day of cheating. I usually have a cheat meal on Sundays. I will eat a healthy breakfast, lunch, and healthy snacks all day and then have one cheat meal for dinner. I don't go too crazy on my cheat meal because I feel too horrible and bloated the next day.

I don't think having a full cheat day is good at all. Eating healthy all week and then eating unhealthy all day for a cheat day. Some people end up binge eating and having double their recommended calorie intake. Binge eating is never good. It could throw you off track and it's very hard to get back to eating healthy the next day. 


      Carbohydrates are the body's preferred source of energy, but when they're eaten by themselves, they get turned into glucose faster than they would if paired with something that slows digestion.
Eaten alone, carbohydrates cause a spike in insulin, which is followed by a blood sugar crash that only leaves you hungry for more.

Slowing down the process....

1) Oatmeal or bran cereal for breakfast. The soluble fiber found in whole grains like oatmeal or bran foods, slows the breakdown of the carbohydrate sugars into the single sugar molecule glucose.

2) The perfect mid morning snack is an apple and handful of almonds. An apple for fiber and the unsaturated fats in the almonds helps slow glucose absorption.

3) Consume smaller meals throughout the day. Eat three meals and two snacks between to keep your glucose levels stable and sustain energy. Pairing lean proteins with vegetables, low-fat food and a whole grain in each meal.


Antioxidants protect you from disease and slow the aging process, as they fight the free radicals in the body that can harm your cells.

Most nutritious vegetable. Broccoli contains more vitamin C than an orange and more calcium than a glass of milk. It is filled with disease fighting chemicals called phytonutrients.

Blueberries, blackberries, and raspberries are rich in proanthocyanidins, antioxidants that can help prevent cancer and heart disease. I love to have berries with my breakfast, either as a smoothie or on top of Greek yogurt.

Red grapes are the best. The antioxidants in grapes have been linked to inhibiting cancer and heart disease.

Several beneficial antioxidant compounds found within raw cocoa.
Cocoa is rich in antioxidant flavonoids called flavanols, which include procyanidins, epicatechins, and catechins.

The antioxidants found in acai berries have been shown to have a positive effect on the heart and cardiovascular system.
They are also believed to improve circulation, prevent both blood clots and atherosclerosis, the clogging of blood vessels, and fight cancer.

Catechin polyphenols work in the body with other chemicals to heighten levels of oxidation and thermogenesis.
Preventative against cancer, high cholesterol, and heart disease.


Whole Wheat Bread

Why we think it's healthy:
Added bran and vitamins.

Why it's not: 
The extra bran does add a little bit more fiber and B vitamins to your bread, but whole wheat and white bread have almost the same impact on your blood sugar.

Dried fruit

Why we think it's healthy:
It's fruit, it's healthy. It's an easy snack on the go.

Why it's not:
It's not that dried fruit isn't healthy--it is better than most convenient snacks.  It's what is added to the dried fruit that is unhealthy. They add sulfur dioxide, a preservative that may cause severe reactions in some individuals.
Also, some dried fruits are sprayed with a sugar solution before drying.
Dried fruit loses some of their value during the drying process.


Why we think it's healthy:
It's supposed to be the healthiest cereal, made with nuts, rolled oats, and dried fruits.

Why it's not:
Containing corn syrup, soybean oil, artificial flavours, and sugar. Granola contains on average about 500 calories per small bowl. Even the natural organic brands that use honey, evaporated cane juice or beet sugar are high in calories.
**Check the ingredients label before purchasing.

Fruit Cocktail

Why we think it's healthy:
We think because it's fruit, it's healthy.

Why it's healthy:
The fruit is canned in syrup (usually corn syrup), it adds extra calories and boosts it's glycemic index.
Make your own at home, or find the fruit cups that use water instead of syrup.

Fruit Juices

Why we think it's healthy:
We are told it's the same as eating a piece of fruit. A lot of people start their day with a glass of juice with their breakfast.

Why it's not:
A glass of juice is definitely not better than a piece of whole fruit.
A fruit drink is different from fruit juice...
Fruit juice is 100% fruit juice, anything less is considered fruit drink.
Fruit drinks can contain as little as 10% fruit juice and then additives, sugar, and aromas.
The reason why 100% fruit juice isn't as healthy as a piece of whole fruit is because the fiber and some of the nutrients are removed. Fiber slows down the speed at which sugar enters your blood and reduces your insulin response.

Gluten-Free Products

Why we think it's healthy:
People are convinced that gluten-free products are just way more healthy and nutritious.

Why it's not:
If you're buying gluten-free cakes, cookies, crackers, and bread.... many of these have added sugar, fat, and salt. If it's packed or processed it's not as healthy as wholesome foods that you could be eating that naturally have no gluten.

Diet Sodas

Why we think it's healthy:
No calories, no sugar. Consumers drink these guilt-free.

Why it's not:
Anything with artificial sweeteners... actually make you fat.
Artificial sweeteners fool our brain into thinking we just ate sugar, causing our pancreas to pump out insulin. Insulin stimulates fat storage and gives you more belly fat.
Artificial sweeteners also stimulate your hunger and make you crave more sweets and starchy carbs.
Take soda out of your diet**!


2g of protein per half Avocado.

The protein in an avocado contains all 9 essential amino acids, plus heart-healthy omega-3 fatty acids.

8.5g of protein per half cup (shelled).

A single serving has nearly every trace mineral your body needs, including iron, magnesium, and zinc.

6g of protein per half cup (dry).

A great fat-soluble fibre that fills you up quickly.

Great source of Vitamin C.

May help with weight loss, insulin control, and increase HDL levels.


Hot peppers are well known for giving your metabolism an extra kick.


Improves the way fat cells respond to sugar, increases insulin sensitivity and helps lower blood sugar levels.


Colds are infections caused by many different viruses.

*Summer colds can be caused by air conditioners because they decrease the humidity in the air. Viruses will flourish in dry nasal passages caused by dry air. 

Vitamin C Reduces Summer Colds

On the first sign of a cold reach for Vitamin C supplements. It reduces the incidence and severity of the common cold. Vitamin C is found naturally in vegetables and fruits, especially oranges and citrus fruits.

Salt and Turmeric Gargle for Summer Colds

This gargle will moisturize the lining of the throat and speeds recovery of a summer cold. This is important since during the summer weather air conditioners contribute to drying of these mucous membranes. 
A tsp of salt and a tsp of turmeric to 1 cup of warm water. Gargle.

Echinacea Stimulates Natural Cold Immunity

Echinacea has been shown to increase immune response. I take Echinacea everyday. Several studies have shown that echinacea can help you get over a cold faster and reduce symptoms.

Ginger Treats a Summer Cold

Ginger cures colds because it is a natural antiviral. Ginger extract can be added to warm water and be sipped to clear sinuses and help reduce inflammation.


I used to be a crazy tanner, I would tan almost everyday. Hearing and seeing all the risks, I totally stopped. I haven't tanned in a year now, I'd rather keep my skin young looking for a longer period of time.

Stay Safe

A tan might look good, but too much tanning increases your risk of skin cancer. Of course we need a little bit of exposure of sun for vitamin D, but wait until the sun isn't at its strongest. Indoor tanning exposes users to both UV-A and UV-B rays, which damage the skin and can lead to cancer. Using a tanning bed is particularly dangerous for younger users; people who begin tanning younger than age 35 have a 59% higher risk of melanoma.

Stay Young

Most of what people think of natural aging is actually sun damage. After years of sun exposure, the inner layers of the skin thicken and their ability to retain moisture is reduced. This can lead to the appearance of fine lines and wrinkles. Sun damage also cause discolouration of the skin. 



Weight Loss

  It is thought that the catechins found in tea, specifically green tea, create thermogenesis-the production of heat within the body which is related to burning calories. It increases your metabolism.


 Green tea can also help with  the signs of aging and wrinkles, this is because of their antioxidant and anti-inflammatory activities. 
For acne and pimples, green tea helps with the antibacterial content in it, known as catechins, reduces over stimulation of the skin hormones.


 A lot of research has demonstrated that tea is beneficial in preventing cancer including prostate, pancreatic, stomach, colorectal, esophageal, bladder, lung, and breast. 

Heart Health

 Drinking Tea is also associated with a lower risk of heart disease and stroke. People who drink at least one cup of tea daily have a 44 percent lower risk of heart attack. 


  Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.


Getting your fuel in the morning will jump start your day. Skipping breakfast can deprive you of energy and nutrients. It'll cause you to pack on the pounds.

  • When you don't eat breakfast it's harder to meet your nutritional needs

An adult woman needs to eat at least 7 servings of fruits and veggies per day, 2 of meat and alternative, and 2 of dairy. So starting your meals early in the morning will definitely help you reach those servings. Also eating 2 - 3 oz of protein is good for weight loss and fullness. Canada food guide

  • Some people just aren't hungry in the morning
Some mornings I wake up and I'm just not hungry. So instead of skipping breakfast.... make a smoothie. You can make super delicious and very easy smoothie with frozen berries, a banana and some low fat milk (you can even substitute milk for unsweetened almond milk), or orange juice.

  • You're less likely to eat bad / cheat the rest of the day
Eating breakfast will make you feel full, until you're next meal. When you skip breakfast you'll be starving later on and grab whatever you can ( usually something unhealthy ). Wouldn't you rather eat a nice healthy breakfast in the morning than gorge on slices of cake in the evening....YES.

  • Memory
Eating breakfast is likely to improve cognitive function related to memory and test grades.      

 People these days want a fast and easy fix , that's why fad diets are so popular. They promise fast weightloss, which is usually from a rapid loss of water due to metabolic changes. Of course they will eventually lose fat following a low calorie diet. Eventually the dieters will lose interest due to unrealistic expectations and because the diet just doesn't fit into real life.


Kim Kardashian 

Kim recently lost 50 pounds. She has revealed that she is following the Atkins diet, which is a low carb diet plan. She's been going crazy working out and following the meal plan. She's definitely getting the motivation from all the haters and magazines that called her fat while she was pregnant (which is horrible in my eyes). 

The Atkins diet is a limited amount of carbohydrates consumed to switch the body's metabolism from metabolizing glucose as energy over to converting stored body fat to energy.

Christina Aguilera

Christina also lost 50 pounds, she's looking very thin now. She's avoiding alcohol and other empty calories and she's been staying away from comfort food. 
Instead of a high sugary breakfast, she's been having a handful of berries, turkey bacon, and a half an avocado. Which I think is a good breakfast. 
I think she has lost a lot of weight too quickly, she is definitely on a very strict low calorie diet.

Megan Fox

Megan is a big fan of the Paleo diet. She only gained 23 pounds when she was pregnant, so she didn't have a lot to lose. She cut out dairy right away.

The Paleo diet also called "The Caveman diet" consists of vegetables, fruits, fish, grass-fed pasture raised meats, eggs, nuts, and fungi roots. It does exclude grains, legumes, dairy products, potatoes, refined sugar, refined salt, anything processed. 

Liquid Diets

A full liquid diet consists of only fluids. The Master Cleanse also known as the maple syrup diet or lemonade diet involves drinking 6 to 12 glasses of a liquid mixture for 10 - 45 days. Beyoncé made this a household name when she went on it to lose 20 pounds for a role back in 2006.

Most people buy the over the counter liquid meal replacements. Dieters drink 2 meal replacements a day and then have a sensible dinner. These diets are not designed for long-term weightloss because effectiveness will plateau after 3 months.

Bottom line is fad diets don't help people lose and maintain weight safely and realistically. 


Having a lifestyle change is a lot better than a diet. Eating normal includes all 4 food groups, prepared or cooked in a variety of ways. Also allowing other foods in moderation. Usually when you're on a strict diet you're obsessing over food, always hungry, craving food, or binge eating.
Listen to your body's needs.

-Eat wholesome foods
-Well balanced meals; protein, fat, carbs.
-Try to avoid artificial sweeteners, and products that include chemicals.
-Choose healthier snacks (my favourite is an handful of raw almonds and an apple).
-Adding resistance training. Having a more lean body means you burn more calories.
-Enjoy life.