Category Archives: Nutrition

Raw Vegan Truffles

Fixing a Chocolate Craving

My sister and I made this recipe for Raw Cacao Truffles from the book “The Beauty Detox Solution: Eat Your Way to Radiant Skin, Renewed Energy and the Body You’ve Always Wanted”.

This book is great and talks a lot about digestion and the way our bodies digest food. It gives suggestions on how to eat in order to ease the strain on our digestive systems and help the body get what it needs without getting all the things that it doesn’t. This way the body can focus on things like your skin, hair and nails instead of wasting all its energy on digesting.

The recipe is awesome and offers a way to satisfy those chocolate cravings that are bound to hit every now and again. My sister, Vanessa, and I took the basic recipe for chocolate truffles and added our own take on a couple for a variety of flavours.

Raw Cacao Truffles


2 cups Ground Almonds
3/4 cup Raw Cacao Powder
6 Dates, pitted
1/2 cup Raisins
1 tbsp Coconut Oil
3 tbsp – 1/4 cup Cold, Filtered Water
Pinch of Salt

How to Make:

In a food processor, ground the almonds and then add the cacao, dates, raisins, coconut oil and pinch of salt. Once blended add the water to moisten the mixture. Use your discretions as to how much water. You just want them to be able to form together. Take small amounts of the mixture and roll them into little balls placing them on a plate or baking tray to be placed in the fridge to harden. If you would like to make different varieties you can try rolling them in coconut or crushed nuts. Vanessa and I also tried adding crunchy peanut butter into the food processor itself and blended it in.

Dark Chocolate

Chocolate Coconut

Chocolate Peanut Butter

You could also try cinammon or any other kind of nut butter. Hazelnut would be good, kind of like nutella! It would also be really cool to form the mixture around some kind of nut or perhaps dried fruit like raisins or cherries. The possibilities really are endless!

So with the holiday season almost upon us and a ton of temptation headed our way, this is a great recipe to whip up to help avoid the guilt but satisfy the chocolate craving!


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A Vegetarian High Protein Feast

Getting Protein Without Eating Meat

I apologize that it has been a while since my last post. Between the craziness of summer and starting a new job at the Fairmont Royal York I have not had a minute to write to you but I assure you I will be back at it now that summer is over, I’m settled into my job and can get back into a routine.

My latest post is all about how to get protein from your diet without resorting to meat. While I am not vegetarian, I try to stay away from meat as much as possible, especially red meat.

I don’t think I need to explain to you too much about why that is. Between the moral reasons, the environmental reasons and the health reasons it seems pretty obvious. So here are a few tried and true recipes that are easy to whip up, high in protein and just might become some of your go to dishes on a daily basis.

Indian Style Lentils (serves 4)

The first dish I want to share is a straight forward lentil dish that is easy to put your own spin on.

Ingredients: 1 1/2 cups green lentils
1 13/4 cups of vegetable stock
1/2 medium white onion, cut julienne
1 tbsp garam marsala
1 tbsp extra virgin olive oil

How To Make: Make sure to rinse your lentils thoroughly and scan for any small stones or pebbles that might be hiding within them. In a large saucepan over medium heat add 1 tbsp of olive oil. Once oil is hot toss in your chopped onion and let cook until soft and golden, about 3 minutes. Once onions are cooked add in your lentils and vegetable stock and bring to a boil. Once boiling, turn down heat to a low simmer, stir in 1 tbsp of garam marsala and cover for about 20 mins, until lentils are soft and tender. Lentils are great over quinoa or brown rice as well as with tofu and tzatziki sauce. Sometimes I even crack an egg over top of my lentils, cover them with tin foil and bake it until the egg is cooked but the yolk is still runny. Delicious!!

Chickpea and Quinoa Latkes (makes about 6 latkes)

My next dish is a go to of mine because I always seem to have the ingredients on hand at any given time.

Ingredients: 1 cup cooked quinoa
1 can (540mL) chickpeas
1 egg
1 tbsp pesto
1 handful of spinach, finely chopped
Oil for frying

How To Make: Rinse your chickpeas and put them into a big bowl. With a potato masher (or in a food processor, if you prefer) mash the beans until soft. Add your quinoa, egg, pesto and spinach and combine well. You should have a nice gooey dough. Heat a large skillet over medium high heat and add a couple tablespoons of oil; we’re going to fry these babies! With a large spoon, ladle small portions of your dough and place in the hot oil (should be sizzling). I find it easiest to shape the dough once it’s in the pan using my flipper. I do two latkes at a time, giving them a couple minutes to get golden brown on each side.

This recipe is also open to interpretation. I’ve added jalapeno, tomato, onion etc. and they’re always great. Just remember not to add too many extra ingredients because the dough will not bind. I also serve these with tzatziki and serve them with black olives. It’s honestly one of my favourite meals!

Asian Crunch Salad

This recipe is a take on one I found in a Martha Stewart cook book. Feel free to add any other vegetables you have kicking around!

Ingredients: 1 cup corn (frozen)
1 cup edamame beans
1 small tomato, diced
1/2 small red onion, diced
1 can (540mL) canellini beans
1 large carrot, grated

Dressing: 2 tbsp Bragg’s Liquid Aminos (or soy sauce if you prefer)
2 tbsp toasted sesame oil
1 tsp fresh ginger, minced
1 tsp fresh garlic, minced
2 tsp chili flakes

How To Make: I don’t think I have to explain much with this one. Make sure to rinse the beans thoroughly before placing in a large bowl. Add in the rest of the vegetables and in a separate small bowl, mix together the ingredients for the dressing. Toss the vegetables with the dressing and serve. It’s even better after a few hours, once the vegetables have had a chance to marinate in the bowl.

So there you have it! Three ways to make a meal that is high in protein but completely free of any meat whatsoever. So while I’m not promising I’ll be able to say no to bacon double cheeseburgers every time, I can say that I have no trouble finding ways on a daily basis to get what I need out of my meals while not resorting to eating animals and that I feel great!

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Beet It!!

Beets Two Ways

I mentioned in my last post that beets were going to be the next challenge to add into my diet. This week I cooked beets two ways. It actually was unintentional. The first time I went to the fruit market I ended up leaving with yellow beets. I didn’t realize there were both there and I thought I was buying the beautiful bright purple beets when what I actually got were beautiful gold ones! So I used the golden ones and then went back and got purple ones and used those too. Here’s what I did with them:

Golden Beet Watercress Salad
(Serves 2)

beet & watercress salad

2 golden beets
2 handfuls of watercress
1/2 a spring onion, julienne
1 large carrot, peeled and grated
2 tbsp pumpkin seeds, roasted
2 tbsp sunflower seeds, roasted
2 tbsp olive oil
1 tsp grated ginger
juice of half a lemon

How To Make:
Preheat oven to 350 degrees. Wash beets, rub them gently with olive oil and place on backing sheet. Place the baking sheet in the oven for 1 hour. Meanwhile, in a bowl, place watercress, grated carrots and chopped onion. Remove the beets from the oven when they’re done, let them cool and then peel the skin off them.  Once the beets are peeled, chop them into small pieces and use them to top your salad along with the roasted sunflower seeds and roasted pumpkin seeds.

For the dressing, mix olive oil, lemon juice, grated ginger in a jar. Shake well and then pour over your salad. Finish with salt and pepper and enjoy!

The roasted seeds really made the salad for me combined with the sweet earthiness of the beets. My sister, a self proclaimed beet hater, even said she would eat this again. Winning.

Next was a more traditional combination…

Beet and Goat Cheese Salad
(Serves 2)

beet and goat cheese salad

2 purple beets
2 handfuls of spinach
2 tbsp goat cheese
handful of walnuts, roasted
2 tsp olive oil
1/2 tsp dijon mustard
juice of half a lemon
pinch of oregano
salt and pepper

How To Make:
I used cooked beets in this recipes as well. Wash beets and lightly brush them with olive oil. Bake the beets at 350 degrees with the skin on for about an hour. Peel and then slice into round slivers.

For the salad I started by tossing the spinach with the dressing which is a combination of olive oil, lemon juice, dijon, oregano, salt and pepper. Once the spinach leaves were covered I plated them onto two separate plates. I topped the spinach with the slices of beet and then topped the beets with goat cheese crumbles and roasted walnuts. Pecans would have also been good.

Beet and Goat Cheese Close Up

This was a filling meal. I thought it would be an appetizer or a side salad but it was more than enough for a meal. Tasty and rich.

I definitely enjoyed my first encounter with the beet. Now I can relate them to something other than Dwight Shrute from The Office! A tip for getting the most out of your beet experience; save the beet greens separately and use them in salads and for juicing. It’s like getting a two for one deal from nature!

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I Dream of Veggies

The New Complete Guide to Nutritional Health

Ever since acquiring the book “The New Complete Guide to Nutritional Health” from my local BMV (for $10…what a steal) I’ve been blasted with a huge list of recipes I want to try, veggies I want to buy and new ways to heal my body through my diet.

Between my boyfriend, who has ulcerative colitis, and myself, who struggles with candidiasis, we have our share of struggles with food. This book is full of ways to help our diet work for us instead of against us.

The first thing this book did for me was open up my eyes to the possibilities of my juicer. Typically I would stick to the basic carrot,apple, ginger. Sometimes you would catch me throwing in a leafy green. Now, I’m juicing cabbage, I’m juicing tomato, I’m juicing peppers, and there is a specific reason that I am choosing the veg I’m choosing.

Now I know that cabbage is packed with antioxidants and strengthens the immune system to help the body overcome infection. I also know that tomatoes boost resistance to infectious diseases and keep the skin in good condition. This book literally goes through every organic food product on the planet and tells you what vitamins are in it, what it can help heal, and recipes to use it in.

So I started reading more. With specific sections on different ailments, it was easy for me to find information on the specific topics I was looking for; ulcerative colitis and candida. From there I learned that Matt and I should both be adding things like beets, blueberries, fennel and oily fish to our diets. I took note of each item and vowed to try to incorporate some of them into our meals immediately.

I went out and bought fennel and watercress for the first time in my life! I made a salad with them that turned out to be a delicious summer salad. It was sweet and savoury all at the same time. The flavours complimented each other beautifully and it made a perfect lunch on a sunny day.

Fennel and Grapefruit Salad


1/2 cup chopped fennel
1/2 cup yellow or white onion chopped julienne
2 tbsp unsalted butter
1 ruby red grapefruit
1/2 cup watercress leaves, stems removed
8 leaves of romaine lettuce

Heat the butter in a skillet on medium high and add in the onions. Sautee until golden brown, about 4-5 minutes. Meanwhile, chop your romaine into bite size pieces and toss with watercress. Add in pieces of fennel on top. Divide your grapefruit into sections and remove as much of the white part of the fruit as possible, separating out the ruby red fruit from the centre. Top the salad with the caramelized onion and the grapefruit and then drizzle with olive oil and salt and pepper. Toss and enjoy!

Not only did the book recommend that I eat fennel, it also recommended I try drinking the fennel in what they call an “infusion”. So not only did I buy some whole fennel, I also bought the fennel seeds from my local nutrition store and steeped them in a ratio of 1tbsp of seeds to 150ml of boiling water. This is what I’m going to be drinking three times a day to aid my digestion and help cleanse my body of the excess bile in my intestines. Sound like fun?!

This is really only the tip of the iceberg when it comes to this book. I highly recommend it to those looking for information on all the healthy food out there and how to add it into your life. The next vegetable I’m going to tackle is beet root. Look forward to that in my next post!

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Food To Go

Preparing for a Trip

In my last post I mentioned that I will be leaving on Saturday for a 5 day vacation in beautiful British Columbia and that I will be continuing my cleanse (Day 11 today!!) while I am away, which can be tough. I was concerned about not having enough food, or feeling down about not being able to enjoy all the things that everyone else will be enjoying while on vacation (I’m sure there will be more than a few great bottles of wine I’ll miss out on, not to mention the morning coffees and delicious treats that are sure to surface…)

Right after I published this I found a great post on called “Have Food, Will Travel” all about tips and techniques for traveling while on a strict diet. This was exactly the motivation I needed to start preparing for my travels. In the post there were links to some amazing recipes from some of my favourite blogs and the best part was some were actually anti-candida!! Needless to say I went home, got together the ingredients and spent the rest of the night in the kitchen whipping up my very own snackies!!

Spicy Sunflower Nori Crackers

The first snack I made was off of the AMAZING food blog “Diets, Desserts and Dogs” which has all kinds of recipes from vegan, to gluten free, to  anti-candida. These Spicy Sunflower Nori Crackers happen to be all of the above! I didn’t have to substitute any ingredients, I just followed the instructions and everything went pretty smoothly.

The only piece of advice I have for those who are wanting to try out this recipes is to leave yourself enough time to bake these bad boys. Being so gung ho about spending all night in the kitchen and making 3 recipes in one night, I didn’t read the full instructions before sticking them in the oven and then realized that not only do you have to bake them for an hour at 200 degrees, you then have to take them out, cut them and put them BACK in the oven for another 2-3 HOURS!!! I put them in the oven at 10PM and then finished reading the instructions and my heart sank… they were done by about 1AM and then I crashed hard!

Another tip would be to either grease the baking sheet first or put down parchment paper underneath the nori because the seaweed stuck to the pan at the end and I lost a couple trying to pry them off!

Grain Free Granola Balls

The second recipe I made was Grain Free Granola Balls from the Daily Bites food blog and I can totally see these becoming a staple in my life. The recipe was super easy, I only had to substitute a couple of things, and they pretty much adhere to my anti-candida diet completely. Here is the recipe I used:

½ cup raw sunflower seeds

½ cup raw pumpkin seeds

½ cup blanched almond flour

1 teaspoon ground cinnamon

½ teaspoon sea salt

1 cup raw walnuts, chopped

1/2 cup dried goji berries

3 tablespoons almond butter

8 drops stevia

3 tablespoon water

½ teaspoon vanilla extract

I literally just substituted goji berries for blueberries and raisins and instead of honey I used more almond butter and water to adhere it and added stevia for the sweetness. Check out the whole recipe for yourself here.

I’m going to store these two delightful snacks in my carry on in an air tight container along with cut up veggies and my homemade trail mix that contains almonds, soy nuts, pumpkin seeds, sunflower seeds and goji berries. I’m also going to pack some Bragg’s and sesame oil with me to use as a substitute for some of the other sauces that might be offered to me at restaurants. Once we land in BC I’m going to look up my closest grocery/health food store and stock up on some other foods that adhere to my diet. I’m of the mind set now that it’s possible to live my life day to day, stick to my diet, jump the hurdles that are thrown at me and feel great. My energy and motivation is way up and it hasn’t even been 2 weeks yet!!!!!

One last recipe I want to share with you is one from The Kitchn that I made for dinner last night (Yes, I literally spent 5 hours in the kitchen after a full day of work AND the gym) I was thinking I wanted to make something with lentils and originally I was thinking of using some tofu I had in the fridge. But then I found this recipe for Smashed Lentils with Egg and it changed everything! So much protein in one bowl, and the thought of the gooey yoke running all over my lentils made my mouth water. It turned out great, it curbed my hunger and now I have enough lentils for me and practically everyone I know!!!

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Week One Meal Plan

One Week Down, Three to Go!!

I can’t believe a week has passed already and I have not updated you on the status of my cleanse! It’s because I’ve been so busy cleansing (grocery shopping, prepping, cooking, cleaning up) and putting together the illustrations for the food bank that I have not had a minute to update.

I put together a chart of my meals for the week to give you an overall idea of what I’ve been consuming on this crazy wheat free, gluten free, sugar free, dairy free, etc. etc. etc. free diet. It mainly consists of veggie and protein based meals, smoothies and salads.

I’m working on putting together the individual recipes with measurements and photos but in the meantime I thought I’d share with you some of the websites that I get my inspiration from. I find it helpful to look up healthy recipes and then substitute whatever ingredients I need to in order to make them Candida friendly (or unfriendly)

Oh She Glows

First off, I would love to share the recipe for Carrot Cake Smoothie I found on and enjoyed on Sunday night with my sister. Oh She Glows is a great vegan blog by Angela Liddon who shares her recipes, experiences and tips for healthy living each day. Instead of using a frozen banana for this recipe I used half an avocado, which gives the same creamy texture, and a few drops of stevia for the additional sweetness. It turned out really nicely, a lot like carrot cake batter, and I’m definitely going to be keeping it around for the coming weeks.


Another great place for inspiration is They have a section under Health that is just Healthy Recipes and they actually borrow a lot of Angela’s recipes from Oh She Glows for this section of their magazine. Right now they are at the end of their Superfood Month where each day they share a new recipe with a different superfood as the main ingredient. This is where I got the idea for cauliflower mashed “potatoes”, which was a great change from just your plain old steamed veggies. Check it out for great information on the health benefits of some of nature’s greatest “Superfoods”. I’m making the sweet potato, kale, walnut burgers from their Summer Guide tonight and omitting the meat for my vegetarian friend.

Whole Foods Market

My other go to website for recipes is because not only do they have an enormous amount of tasty, nutritious recipes, but they also have a feature on their site that allows you to do an “Advanced Recipe Search” and select any dietary restrictions you need to account for as well as a course, a main ingredient or a style of cuisine you’re looking for. If you create an account with them you can also add recipes to your “Recipe Box” to save for later and it gives you the option of printing out an easy to read Grocery List for your next shopping visit! Easy Peezy!! I made their Baked Coconut Lentils a while back and they were awesome (and filling) and I’ve stashed the recipe for Lamb Stew with Spring Vegetables away for next week.

My next challenge is coming for me at the end of the week as I embark on vacation with my boyfriend and his family to Vancouver. This is an unexpected trip for me and it comes on Day 13 of my cleanse, a crucial time where there’s no turning back. It’s going to be tough to adhere to all the restrictions of my diet but I’m going to do my very best to get through it, avoiding the temptations of vacation indulgences. I will update you when I’m back after 5 days as to how it went and any tips I can to give you on cleansing while traveling. Wish me luck!!

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Preparing for a Cleanse

My 30 Day Intestinal Cleanse is less than a week away and over the past couple of weeks I have been doing a number of things in preparation…

5 Days ’til Detox

I started by eliminating the big offenders from my diet; wheat, sugar and gluten. In place I have added much more plant based foods to get my body used to this diet. Rushing into a cleanse can leave your body in shock and most people will experience “die off” symptoms such as fatigue, headaches and bowel problems. Pretty much you’re going to feel worse before you feel better so the smoother you can transition into the cleanse the better.

I’ve started taking my vitamins regularly including Vitamin D, B12, Iron, EFA’s and Probiotics. I’ve stopped drinking coffee every morning and switched to green tea. Coffee is one of the hardest parts of this cleanse for me and to stop cold turkey would be nearly impossible. I’ve had 3 coffees this week and by next week I will have cut out caffeine completely.

I’ve also taken a trip to my local health food store and stocked up on good food. Here’s what I’ve added to my cupboards in preparation:

 Coconut Oil
There’s a ton of good stuff in coconut oil and the benefits of adding it into your diet include  stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism as well as relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer. You may also see improvements in your hair, skin, teeth and bones. What’s not to love?! I add it into my smoothies or use it while I’m cooking.

Bragg’s Liquid Soy Seasoning
This little guy is a god send for cooking and seasoning. Because traditional soy sauce contains wheat, I stocked my cupboards with Bragg’s for my asian inspired meals (which are many). The only ingredient is soy so you know you’re safe from hidden offenders that are typical in a lot of sauces. It’s also perfect for packing along with you if you head out to a restaurant where they use soy sauce as an alternative for dipping or to offer to the chef to use to cook your meal. Most restaurants are happy to comply with food sensitivities so don’t feel weird!

 Spirulina Powder
Spirulina is a single celled algae full of minerals, vitamins and macronutrients including a huge supply of protein, perfect for morning smoothies or after workout shakes. It also contains Vitamins B1,  B2, B6, E and K as well as magnesium and iron. It is ALSO full of Essential Fatty Acids and enzymes that help to digest food not to mention it improves skin and hair, mental functioning and your immune system. Spirulina does all this while at the same time being actually helpful to the environment. How can you say no to this brilliant green stuff?!

Innovite Intestinal Cleanse
The only way to pass all the candida build up through your system is to do an intestinal cleanse. Even while you’re adhering to a strict diet you’ll want to flush out your system with a good anti-candida cleanse. I use the Innovite Yeast Buster Kit which includes Caproil (a proven candida killer made from coconut and safflower oil),  Bentonite (a clay that absorbs the toxins left behind by the Caproil) and Psyllium (which allows everything to pass through your system and gently scrubs the intestines) I take this every morning and follow it up with an excellent probiotic before bed.

Pau D’Arco Tea
Since during this cleanse I will be giving up all forms of caffeine, I had to turn to an alternative tea. While Rooibos is a viable alternative, I wanted to find something that not only I could have but that I SHOULD have! And that’s when I read up on Pau D’Arco, which is extracted from the inner bark of the Lapacho tree in Argentina. This tea is known to heal the immune system and act as a powerful antibiotic. Reports in the US have stated that when ingested Pau D’Arco has “cured terminal leukemia, arthritis, yeast and fungus infections, arrested pain, stopped athlete’s foot and cured the common cold” Learn more here.

So now that my cupboards are stocked with some powerful candida fighting substances I feel a great sense of relief and encouragement. I feel like I’m ready to go ahead and tackle this diet. Whenever my body gets a craving I’m just going to serve it up more of the healthiest nutrients I can find. Now all I have to do is start on my weekly meal plans which I have all weekend to do!

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Spicy Shrimp and Avocado Salad

Beauty in a Bowl

Leading up to my 30 day cleanse I’ve been trying to put together an array of go to recipes that can be made easily and quickly and taste delicious. I wanted to share with you one I came up with the other day that just uses shrimp, quinoa and a load of fresh vegetables that give it a Mexican Style kick.

Whenever I make quinoa I always make more than I need so I can stick it in the fridge and eat it over the next few days and buying a bag of frozen shrimp is great because you can thaw them out in a couple of minutes and have tasty seafood loaded with iron and protein at your will. Use chicken or vegetable broth instead of water to cook the quinoa to give it an extra added flavour.

Ingredients (serves 2)
– 2 cup cooked quinoa
– 15 to 20 shrimp
– 1/2 cup chopped onion
– 1 jalapeno chopped finely
– 1 medium tomato diced
– 1 avocado sliced
– 1/2 cup red pepper diced
– the juice of 1 lime
– dash of red chili  flakes
– 2 leaves of basil chopped finely

How to Make:
Start by placing the quinoa in 2 bowls. Add chopped vegetables and shrimp. You can obviously use more or less of anything, depending on your preference. If you LOVE avocado, add more!! Top with chopped basil, lime juice and chili flakes and you have a beautiful, colourful meal full of protien, carbs and vitamins!

For those who are concerned with eating fresh jalapeno, give it a chance. They are actually not that spicy and add a huge flavour to meals. I use them all the time.

For my 30 day Candida cleanse I will not be eating any grains for at least the 2 weeks so I would replace the quinoa with arugula or spinach. Equally delicious!

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Candida 101

The Cleanse of All Cleanses

I mentioned in one of my last posts that I am about to embark on a
30 Day detox and now I am here to explain. This detox is not just any detox, it is a very specific cleanse designed to eliminate Candida. For those who don’t know what Candida, or Candidiasis is, let me briefly explain…

Everyone has an amount of candida in their body. It’s a fungus or yeast that lives in your intestines and is a natural part of your body flora. It is when this yeast becomes overgrown and spreads throughout the intestines that one begins to experience a multitude of symptoms including fatigue, headaches, bowel problems, infections, irritability, loss of concentration, the list goes on. This happens mainly due to diet, but can be affected by antibiotics, contraceptives and/or smoking. Learn more here.

Candidiasis is supposed to be able to be eliminated with a strict diet along with vitamins and supplements but the problem I have learned is this: even if you have killed off the bacteria and your symptoms disappear, the candida spores can plant themselves in your intestines and go into hibernation. Then, the minute your body is in the right state for them to reproduce, it comes back!!! Last summer I did the Innovite Yeast Buster Intestinal Cleanse and followed a strict diet for 2 months, eliminating everything from wheat, sugar, gluten, dairy, coffee, alcohol, even fruit from my diet. Then, 2 months into it, I went on a cruise in the Mediterranean, indulged in a few treats and BAM!! Instant symptoms!! Talk about a way to ruin your vacation after such a strict cleanse for so long!!

So this time I am here to do it right and I wanted to share my experience and advice through this blog because I know there are a lot of people out there suffering with Candida who don’t know how to deal with it. Now I am not a doctor or a nutrition expert but I have had a lot of experience with Candida. My first Candida cleanse took place when I was 12 years old. Since then I have been on multiple diets and detoxes, I have done liver cleanses, taken herbs, you name it, I’ve tried it. And over the years I feel like I’ve finally developed an understanding of what it is I need to do, and the knowledge and ability to be able to actually do it. It’s hard because a) the diet is so strict (I’ll post the entire “Yes” and “No” List for you to see at the end of this post) and b) there are not a lot of straight forward, easy to follow sites that can get a person through this whole process.

SOOOOO starting Monday, June 18th, 2012 I will be starting a full on Candida Cleanse to eliminate this evil overgrowth for good!! It’s going to be at least 30 days of a strict anti-candida diet consisting of mostly plant based foods and then I will slowly reincorporated certain foods back into my diet but stick to a gluten/wheat/sugar free existence for the long run. I know I have to make a permanent lifestyle change in order to keep the candida away for good. I will be posting recipes, tips, information on helpful products and herbs, updates on my daily challenges and experiences and answering any questions that anyone might have on this topic as best I can!!

If you’re interested in what exactly this diet consists of, what is ok to eat, what is not ok to eat, download the pdf version of The Food List here. This list, from, is the most extensive list that I have found and covers in depth what you can have and what you should avoid as well as other “in between foods” that, depending on the person, should be limited to one or two times a week.

I would love to hear about other people’s experiences with Candida and if anyone is up for taking the challenge alongside me, I will be posting ways in which I am preparing for the cleanse in my next post. This gives just a little over a week to prepare to kick butt with this 30 day cleanse. I’m actually so pumped!!! Stay tuned!


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2 Minute Guilt Free Crumble

A Little Taste of Heaven

I wanted to also start off this blog with a recipe I literally threw together one night as I was attacked by a sugar craving while watching TV one night. I posted a photo on my instagram (@cutsandpastes) that got a lot of response and now I have a place to share the recipe with everyone so they might enjoy it as well!!

(makes 1 serving)
1 cup of your choice of fruit (I enjoy a mixed berry)
6 drops of Stevia
1 tbsp juice (whatever 100% juice blend you have)
1/2 cup of rolled oats
2 tbsp unsalted butter
6 drops of Stevia

How To Make:
1. Preheat oven to 350 degrees
2. In a small sauce pan simmer juice, fruit and stevia on low until soft (7-10 mins)
3. While your fruit is simmering away, melt butter and pour over oats. Add in Stevia and mix well.
4. Once soft and juicy pour fruit into bottom of 5″ round portion bowl. Top with crumble mixture and bake for 8 mins or until golden brown

Ok maybe it takes a little longer than 2 minutes but it is definitely a quick fix! This is a super easy, guilt free treat that is sure to satisfy. Pie is one of my favourite summer treats and now that I’ve figured out how to make these bad boys I won’t feel like I’m missing out while sticking to my sugar free diet!

If you’ve never used Stevia before and you’re trying to be sugar free, this all natural sweetener is a god send. It can be up to 300x sweeter than sugar so you only need a few drops of it to sweeten up anything from smoothies and yogurt to desserts and PIES!!!

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