Natural PMS Remedies

What are the best natural PMS remedies, Elizabeth? I get asked this question all the time. Whether someone whispers it to me at a networking event or puts their hand up at a workshop or talk. I have 5 go-to remedies that I use and I give to all my clients for light cramping and …

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Meal Plan for One Month in One Hour

If you’ve read any of my blog posts in the past, you’ll know that I have never considered myself a meal planner and don’t love a meal plan. Mind you, I make stellar meal plans for clients and I get endless compliments. Honestly, I love creating meal plans. I used to create meal plans for …

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Four Seasons of Your Cycle

Your cycle, those 24-31 days, can be completely magical. Your cycle can also be your kryptonite. Do you know how to harness your cycle so that you can use it to your benefit? I like to view the cycle as the seasons. We, as women, have four parts of our cycles, just like mother earth …

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Sunflower Butter Cookies

Hands up if you love peanut butter cookies. You are not the only one! I love peanut butter cookies, in fact, a good PB Cookie is probably my favourite type of cookie. If you love PB cookies, you are going to LOVE these Sunflower Butter Cookies. I wanted to try a paleo, nut-free, legume-free version …

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What the heck is Amenorrhea

Amenorrhea, another common health problem you may have heard of in passing but in all likelihood know very little about.  One of the most frustrating parts about taking charge of our health as women is that it can be downright confusing. In school, we are taught so little about our bodies. Because of this lack …

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Shrink Your Fibroids Naturally

Fibroids affect up to 80% of women at some point in their lifetime. Unfortunately, there is a lot of misinformation about fibroids, how to shrink them, and why they happen in the first place. You can actually shrink your fibroids naturally by changing your diet, lifestyle, and using strategic supplements. Fibroids are two to three …

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Cervical Mucus 101

Overshare time: until I became a Holistic Nutritionist, I had no idea what that white stuff in my underwear was every month. No one told me about the normal, cyclical changes in my discharge, known as cervical mucus production, until I decided to pursue my career in women’s health.  So ladies, let’s set things straight …

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All Things AIP Diet

Is it just me, or does it seem like there are a million new diets out there? It can be hard to keep up and even harder to understand what the heck they are. The AIP Diet can be incredibly healing, if you know how to do it properly! What can be even more confusing is …

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Thyroid-Gluten Connection

Does this sound like you? Your energy is in the toilet. Your hair is falling out. You haven’t pooped in days. Your skin is dry. You feel anxious AF. You feel like the pounds are piling on. Your doctor says, “everything is normal. Your tests all came back looking A-OK” but you know in your …

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What the heck is Vitex

What the heck is Vitex?! Funny you should ask! This blog comes as a great follow-up to “5 Signs of Hormonal Imbalance”. And if you checked off a couple of those boxes, perhaps Vitex could be your saving grace! What is vitex Vitex or Chasteberry is in fact, a berry. It has been anciently used …

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Ovulation Pain 101

When we talk about menstrual pain, we’re usually referring to those pesky period cramps that show up before or during our periods (PMS problems? Download my PMS meal plan here). The less talked about type of pain that affects nearly 1 in 5 women is ovulation pain. It’s so common that the Germans even have …

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Beat the Bloat

It’s 1:30pm. You’ve just eaten lunch, you’re back at your desk ready to get back to work, and while no one is looking, you quickly reach under the desk to unbutton your pants. You feel like there’s a balloon in your belly, you feel sluggish and all you want to do is go home and …

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Apple Cinnamon Oatmeal

There’s a chill in the air. The sun has been hidden behind the clouds. The leaves are changing and falling on to the ground, giving a nice crunch as you walk. Apples are ready to be picked. It’s officially AUTUMN! This Apple Cinnamon Oatmeal is perfect for the cooler mornings when you need something ultra …

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5 Symptoms of Hormone Imbalance

Hormones affect every single person. I’m also going out on a limb and saying that hormonal imbalance affects every single woman at some point in their life. Our monthly menstruation is the perfect time to check in with our bodies. Consider it a health report card! The length, quality and quantity of menstruation can tell …

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Crispy Tahini Cauliflower

Crispy tahini cauliflower is life changing. I know that may *sound* a bit dramatic, but this recipe for Crispy Tahini Cauliflower will actually change everything you know about this sometimes boring, repetitive vegetable. I know that I’ve written multiple blog posts in which I’ve mentioned how amazing cauliflower is for your detox pathways. I’ll be …

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What the heck is: PCOS

What the heck is PCOS? You may be asking yourself this as more and more people are talking about this condition that affects 10-15% of women, maybe that percentage includes you. From hairs on your chinny-chin-chin, to weight gain, to periods as flakey as that guy on tinder. PCOS has symptoms that affect many aspects …

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Seed Cycling Energy Balls

This blog post with seed cycling energy balls was inspired by a client. Last week, I had a client come into my office. She’s on a fertility journey. We were talking about seed cycling. Seed cycling is where you strategically eat certain seeds during the different phases of your cycle. To learn more about seed …

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What the Heck is Red Raspberry Leaf

Is there anything cozier than a big mug of steaming hot tea as the weather gets cooler? One thing I love about fall is that it’s a time to slow down and make room to enjoy the small, simple things like a tasty cup of tea on a cool, crisp evening. What’s not so cozy: …

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3 Hacks to Balance Your Hormones After Birth Control

Missing periods? Acne flare-ups? Feeling bloated all the time? Going off hormonal birth control can be a bit of a hormonal nightmare, especially if your body isn’t prepared for it. But here’s the thing: it’s totally normal to have imbalanced hormones after coming off hormonal birth control. Women who go off birth control frequently struggle …

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Banana Blueberry Zucchini Muffins

It’s zucchini season and if you are anything like me, you get tired of the same old chocolate zucchini loaf. Banana Blueberry Zucchini Muffins are the perfect recipe to switch it up a bit. Zucchini is such a versatile vegetable. It’s low carb, dissolves into nothing, and is perfect for sneaking into recipes. I know …

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Summer Sippers

Hello friend. Friends who make cocktails for friends are the best, right?! This weekend, here in Canada, is Canada Day, who would’ve guessed, right?! In honour of long weekend celebrations, from Canada Day here, to Fourth of July in the United States, I wanted to share my current favourite cocktails aka Summer Sippers. These three …

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Beef & Broccoli

Beef & Broccoli is one Chinese take-out dish that I recently discovered and loved. I am a sucker for delicious take out but this beef & broccoli dish rivals even the best take out. The best part is that it won’t leave you feeling like crap like take-out dishes often do. From the MSG, additives, …

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Roasted Eggplant with Tahini Drizzle

Last Friday night Topher and I went on a date to Tabule, a middle eastern restaurant in Toronto. They have a few locations, but the one we went to is about a five minute walk from our place. They have the most flavourful, delicious food. On the menu they have cauliflower with a tahini sauce, …

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Cookbook Round Up

One of the most frequent question I get asked is what my favourite cookbooks are. Honestly, I reach for the same 6 cookbooks all. the. time. I thought I should share what those cookbooks are, because they are foundational in my kitchen. Here is my cookbook round up! I love cookbooks. I own a bookcase …

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What Your Period Blood Means

What could possibly more taboo than period blood?! Your period is such a wealth of information about your overall health, it’s really incredible actually. I love talking about periods and menstrual cycles and will continue to talk about periods until I’m blue in the face. Periods aren’t going anywhere and are key for bringing life …

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Carrot Cake Squares

I originally made these carrot cake squares for Easter brunch and they turned out so so well, that I thought that I’d share the recipe with you. These are grain-free, gluten-free, can be vegan, and refined sugar free. This cake would be absolutely perfect for a Mother’s Day dessert as well. I don’t tend to …

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The Chinese Body Clock

Ever since I was first introduced to the idea of the Chinese Body Clock, I’ve been really interested in it. The Chinese Body Clock, indicates why you’re waking up in the middle of the night. It’s all related to energy and how your organs and internal body have an effect on your overall wellbeing, including …

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A Portuguese Adventure

What a whirlwind 10 days! We had the most amazing trip to Portugal filled with the yummiest foods, the best views, the prettiest cobblestone streets, and the most amazing wine. Like ever. While I’m sad it’s already over, I am super excited to share my hot tips, favourite places, and must-sees with you. If you …

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Test Don’t Guess: Hormone Tests

One of my favourite parts of my job is helping women get to the root problem. I love the art of peeling back all the layers and finding the exact thing that isn’t working perfectly in the human body. It takes digging and I often feel more like a detective than a nutritionist but it …

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What to Eat for Your Thyroid

I see many women in clinic that are struggling with thyroid issues, usually hypothyroidism and/or Hashimotos. For all my clients I have them run thyroid tests with their doctor or the DUTCH Test so we can fully understand what is happening in the body. These foods have been researched and are shown to be incredible …

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