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Eat Salads

Four Reasons To Eat Salads

1. Eat Salads for the Fiber

This fiber is for good colon health as well as a healthy microbiome that we are just learning how it benefits overall health in every part of the body.

2. Eat Salads for the Antioxidants and Vitamins

There are vitamins and antioxidants we can’t really get any other way, plus there may be other nutrients we have not yet learned about. A healthy variety of greens and vegetables.

3. Eat Salads to Lower Calories

There are fewer calories and you can bulk up by eating more.

4. Eat Salads for Good Fats

You can add fruit to your salad like avocados or at seeds and nuts or olive oil based dressing to make it nutritious and interesting.

Just do it!

Water is A Lifeline

Water is A Lifeline

Water is A LifelineOn days like yesterday and today when I drink a lot of water (8 cups a day), I feel much better. I am tracking how I feel based on water I drink but I am fairly convinced already that it is a direct correlation. Benefits of water:

  • curbs appetite
  • more energy
  • clearer thinking
  • in general feel better
  • need to hydrate when drinking coffee or wine

I was prompted to write based on today news item 12 Ways To Drink More Water Throughout The Day

Drink up!


Chai Granola


gluten-free, grain-free, low glycemic indexspices

Soak 4 cups of nuts for about 8 hours (I use walnuts). Rinse and strain.

Add to a bowl with:

  • -1 cup shredded unsweetened coconut
  • -1/2 cup almond meal flour
  • -1 cup applesauce with no added sugar
  • -20 drops of vanilla liquid stevia
  • -1/4 cup coconut sugar

In a separate bowl mix:dehydrate

  • -2 tbsp chia seed meal
  • -2 tsp cardamom (lower amount if it is really fresh)
  • -2 tsp cinnamon
  • -1 tsp ginger
  • -1/2 tsp sea salt

Combine the two bowls. Dehydrate (or bake in oven at lowest heat) at 115 degrees overnight, or until it’s dry and crunchy.

adapted from SpunkyCoconut

Ginger Elixir

Ginger Lemon/Lime Elixir

Ginger Elixir

  • -Juice ginger
  • -Fresh juice of lemons or limes
  • -Honey to sweeten
  • -Water to taste


This is our go-to drink. It is refreshing and anti-inflam. Great with ice cubes or hot water!


Sample Foods for a Day

Breakfast and Snacks

  • Chai Granola and an apple
  • Squash smoothie (recipe link to come) with hemp seeds and protein powder
  • Iced fruit bowl with granola and honey (recipe to come)
  • VEGA bar
  • VEGA smoothie powder in almond milk or smoothie
  • Any leftovers found in the fridge
  • Soup
  • Oatmeal mixed with protein powder, cinnamon and pecans
  • Apple and almond butter or almonds

Almonds are a common snack in our household. I buy the big bags at Costco and then roast them and freeze what we don’t need right away to eat, make into almond butter or almond milk. Because we snack on almonds, I try to use other nuts as much as possible in recipes. Thus the pecans in the oatmeal and the walnuts in the chai granola.

Side note – I find oatmeal to spike my blood sugar some mornings. Recently I have been using it sparingly.


  • Lettuce mixes plus veggies plus protein (salmon, tuna, chicken, etc.)
  • Mixed beans with celery, onion, carrots, spices and Dana Shortt oils and vinegars
  • Sweet potato, onion and black bean salad (recipe to come)

Main Course

  • Rice of various descriptions (red, black, brown, mixed…)
  • Lentil Stew (recipe to come)
  • Sweet Potato Chickpea curry (recipe to come)
  • Soup
  • Salmon with rice and veggies
  • Chicken with rice and veggies
  • Brown rice pasta with protein and veggies


  • Water! Drink more! Drink as much as you can. Few of us drink what we should in a day.
  • Pau d’arco tea with dehydrated ginger is an anti-inflammatory powerhouse. A friend swears by two cups of it a day to keep the arthritis symptoms at bay. Visit All Things Tea for the ingredients
  • Ginger, lemon/lime, honey elixer – We found this near Collingwood and and have one we are now making ourselves. It is so so good.
  • Soda Stream – we have a lot of fun with this in the summer. We love our bubbly water. I hope to have a ginger syrup created by this summer that we can use in our water.
  • Juicing! We have a powerful juicer that we are using more lately. It is easy to add ginger and turmeric to the juicer and the results are powerful.