Allergen Free Shepherd’s Pie

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The ingredients in this recipe are free from the most common allergens. Free from dairy, gluten, wheat, soy, starches and refined sugar.

Most of my recipes are Candida/parasite friendly (this is something that is very prevalent in my office), also perfect if you are wanting or needing to start eating a clean diet.  Hope you enjoy it as much as my family and I do!

Allergen-free Shepherd’s PieIMG_6212

For the meat mixture:

  1. 2 pounds of lean ground turkey
  2. 1 cup organic chicken broth
  3. 1 Tablespoon coconut amino (soya sauce substitute)
  4. Unrefined salt/pepper to taste
  5. 2 ½ cups of vegetables (I use cauliflower, broccoli, green beans, carrots) do not use cooked carrots if you are on a candida or parasite cleanse until you have successfully completed the program.
  6. 1 small can of tomato paste (156 ml)
  7. 1 large onion, diced.
  8. 2 tablespoon olive or coconut oil

For the Cauli-mash:

  1. 2 small cauliflower
  2. 1 Tablespoon coconut milk
  3. 3 Tablespoons Ghee (or coconut butter, but the Ghee gives it not only a wonderful taste but texture as well. Ghee is butter that has been separated from the protein which is what usually causes dairy intolerances or allergies.)
  4. Unrefined salt/pepper to taste


  • 2 tablespoons nutritional yeast
  • Paprika


Directions for meat mixture:

  • In a large skillet add two tablespoons of coconut or olive oil, add diced onion, cook until translucent.
  • Add Turkey, cook until browned, add tomato paste, broth, coconut amino, salt, pepper and vegetables.
  • Cook until vegetables are slightly tender but still crisp and set aside.

Directions for cauli-mash:

  • Cut and wash cauliflower, add to large pot with one cup of water (to steam).
  • Cook until tender, drain well.
  • Add cauliflower, coconut milk, ghee, salt and pepper to food processor. Blend until creamy.

To assemble:

– In a casserole dish, use coconut oil or non-stick spray to coat the bottom of dish.

  • Add meat mixture, then layer the cauli-mash – spreading a layer over meat mixture.
  • Optional – sprinkle 2 tablespoons of nutritional yeast and paprika over the cauli-mash.

Bake at 350F for 30-40 minutes, I like to broil for a few minutes at the end just to add some colour.



What the heck is Leaky Gut?

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The health of our Intestinal system is a critical part of regaining our overall health. You may be thinking “what does joint/muscle pain, headaches, brain fog, cardiovascular disease, skin irritations etc. have to do with your gut?” Consider this: the intestinal system is the hub that all body systems encircle and relies on for nutrition. Healing the gut is the most important first step everyone should do no matter what their health issues are. What happens in the gut is extremely important for the rest of the body—if your gut isn’t healthy, then neither are you!! 80% of your immune system is located in your gut. If your gut is not healthy, then your Immune system is not healthy – opening the door for viruses, bacteria, inflammation, autoimmune disease, and leaky gut.

What is Leaky Gut?

Leaky gut is when the tight junction of the gut becomes porous allowing toxins, undigested food, bacteria, yeast and more, to get into your blood stream. Once there, these toxins travel throughout the body. These “foreign invaders” put your immune system on high alert, causing chronic inflammation. Inflammation is at the root of most health issues. Think of the “tight Junctions” as the “gateway” between your intestines and what’s permitted to pass into your blood stream. Having a leaky gut is like having the gates broken from your intestines to your blood stream.

What causes Leaky Gut?

Things that contribute to Leaky Gut are: gluten, dairy, sugar, alcohol, corn, nightshade vegetables, GMO’s, grain and pseudo grains, stress (physical or emotional), food additives, antibiotics, antacids, Prednisone, birth control pills, medication for inflammation (such as aspirin and ibuprofen), SIBO (small intestinal bacteria overgrowth), Candida, and Parasites.

Conditions associated with chronic inflammation:leakygut2b_cropped_holistichealinginformation

-Autoimmune disorders of all kinds
-Bone and joint disorders (e.g., back pain, muscle pain, arthritis)
-Cancer of all types
-Cardiovascular disease (heart disease, Atherosclerosis)
-Digestive disorders, such as acid reflux (GERD), irritable bowel syndrome, ulcers, gallstones, fatty liver, diverticulitis, food sensitivities, food allergies, emotional and cognitive disorders (e.g., anxiety, brain fog, depression)
-Skin rashes

Steps to heal a Leaky Gut:

-Remove – we must lessen the load by removing offending foods that cause
inflammation (gluten; dairy; corn; sugar; and for some, legumes and pseudo grains (e.g., rice, quinoa, millet, buckwheat) for a short time. These can be re-introduced later.

-Reset – we reset the gut by incorporating healing foods

-Repair – repair the gut with specific supplements

-Replenish – replenish the good gut bacteria with probiotics

Book an appointment to find out if you could be at risk for a leaky gut!!


My Personal Journey

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My personal journey – Thinking back to when I was a child, I now believe I’ve always had food sensitivities. I remember being in grade school, waking up to a nice flat belly, but after breakfast (which usually consisted of cookies and milk, toast or cereal), I somehow looked two sizes bigger, felt bloated, and experienced nausea and headaches. I had acne, and a horrendous monthly cycle that kept me from school a couple of days a month. In later years, I had severe cystic acne, hypothyroidism, adrenal exhaustion, anemia, depression, weight issues, brain fog, malabsorption, and nutritional deficiencies. I suffered with these issues for a few years, in and out of my doctor’s office, leaving more frustrated than when I went in. My doctor’s even suggested I go see a Psychotherapist because she felt I had PTSD….
Enough was enough. I finally decided I was going to give Alternative Health a try, in particular an Iridologist (which by the way, I had no idea what that was at the time). I had been holding on to her business card for two years and I was at my wits ends – honestly I wasn’t expecting much, heck I just couldn’t fathom how someone looking in my eyes was going to help me when the lab tests and blood work that were routinely done didn’t show anything. Little did I know that one visit with the Iridologist would change my life forever. It was this Iridologist that confirmed all that I had been feeling and was able to see the lack of energy in the organs that were effected by all the issues that I have listed above. It sparked a fire within me to learn more. I started taking body system lectures, which led me to take my Iridology course where I graduated with high-honours. I then went on to take another Iridology course from Ellen Tart Jensen (daughter in-law of the late Bernard Jensen). I later continued my studies as a nutritional therapist, muscle testing and bio-physical resonance practitioner.
However, my journey to health was at a standstill – yes I was far better than I had been in a very long time, but still not 100% and my weight just kept creeping up. Before I knew it, I was 160 lbs from 120 lbs on a 5’2” body, and I still had joint pains, headaches, menstrual irregularities and sugar cravings. I was extremely frustrated. I remember thinking “but I eat healthy!”. I had given up gluten and dairy for a quite a while because of food sensitivities, yet, I knew there was still something missing. In continuing my studies on health I was introduced to something called cross reactivity, basically how your body can still think you’ve eaten gluten even after giving it up. Things like buckwheat, corn, rice, eggs, oats, dairy etc. These were some of the things I was still eating after eliminating gluten from my diet… This was my “AHA” moment! With this new found knowledge, I felt I had found the missing piece of the puzzle. I decided I was going to hit the “restart” button and omit all sugars even the healthy one and anything that turned to sugar – including starchy vegetables, pseudo grains (quinoa, buckwheat, rice) beans and lentils. What happened next literally made me cry – I lost 4 pounds in 4 days and yes of course some of it was water weight but in the following days and weeks my weight kept falling off. Please understand that this was a turning point for me, I had tried every pill, potion, tea, I even reached out to other health professionals for 10 years and NOTHING worked until I did this program. I am not going to lie and say it was easy. Heck no. It was one of the hardest things I’ve ever done. I went through a week of detoxing… I slept all day, had headaches and just felt terrible. However, I knew that this was a good sign, it may be hard to believe but this is a very positive thing. I urged myself to stay strong and to remember that if I didn’t do this now, when would I! Above all else, I needed to be patient and love myself through this journey. I believed I was worth it! With each passing day it got a little easier. I am very proud to say that my fatigue, joint pains, and headaches were all reversed. You may be wondering what I ate, considering all the foods I eliminated. I concentrated on good quality healthy fats, moderate protein, and non-root vegetables, in the right ratio. As time passed, I longed for comfort foods that I grew up on and I knew I had to get creative in the kitchen and start playing around with alternative ingredients. And that’s what I did. I now eat spaghetti and meatballs, shepherd’s pie, chicken pot pie, Asian dishes all with ingredients that keep me healthy. At first it was just for myself, but once my husband and two daughters saw the difference in me, not just my weight but my energy, my vitality and my constant good mood – ok I might be going overboard there, but you get the picture – they decided they wanted to feel the same. Today we are all eating delicious, healthy food and couldn’t be happier… or healthier!

IF my story resonates with you, or you are looking for answers to your health issues,  please feel free to contact me to chat further. I am here to help!

Three basic steps to start you on your wellness program

Three basic steps to start you on your wellness program

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My goal is to provide you with three basic steps that are fundamental in regaining your health.

  1. WATER – at least 8 glasses of water a day. I can’t tell you how many times I’ve heard people say they hate water but the truth is we need water, it flushes out toxins, relieves constipation (lack of water is one of the biggest reason for this) and hydrates your cells. Make your water exciting by adding lemons, limes, fruit or mint. If you drink caffeine you will have to add 1-2 glasses of water to your daily intake due to caffeine dehydrating your body. If you drink distilled or osmosis water you will have to add minerals back into your water due to the purification process which remove the minerals. You need minerals to transport the water through your cells, after all, our bodies are literally composed of minerals. A quick and easy way to do this – add a pinch of “real salt” I like the Redmond brand, it hasn’t been chemically produced and has 60 trace minerals. JUST PLEASE DO NOT USE TABLE SALT!!

  2. FIBER – Fiber has numerous health benefits. There two different kinds of fiber; soluble and insoluble. Soluble fiber binds with certain substances like excess fat and sugar preventing it from being reabsorbed into the blood stream. Insoluble fiber helps to keep the intestinal system moving adding bulk to the stool. Eating fruits (including the edible skin), vegetables including dark leafy greens, whole grains, nut/seeds, and legumes, you’ll be sure to get in your fiber. I like the 5 a day rule – 2 fruits and 3 vegetables. Think of fiber as a broom that sweeps the colon. Caution if you have any inflammatory bowel disorder, in this circumstance fiber can actually irritate an already inflamed colon – speak to your health care practitioner! Some people find it hard to get in their 5 a day and supplement with psyllium hulls which is very popular. Be sure to start slow and increase accordingly, people that don’t drink enough water will actually find the fiber to bind them in which case increase your water intake, adding magnesium will also help.
  3. PROBIOTICS – Probiotics are our friendly gut bacteria (microbiome), very important to our immune system, digestion, improves overall health and intestinal system. Probiotics reduce the risk of inflammatory bowel disorders such as: Colitis, Crohn’s, and irritable bowel syndrome. Healthy intestinal microflora improves the body’s ability to digest fats and proteins and produces serotonin in the gut. Things like antibiotics, birth control pills, poor food choices, stress etc. weaken our immune system because they destroy our friendly flora. A very well known benefit of friendly flora is their ability to prevent yeast such as Candida Albicans from multiplying out of control. This is one of the primary problems with Antibiotics; they not only kill the harmful bacteria, but they also kill the friendly bacteria because it cannot distinguish between the two. When looking for a probiotic product look for one that contains several different strains of bacteria such as acidophilus and bifidophilus etc. Make certain to store the product in the fridge after opening – as the bacteria is a live organism and will die quickly when stored at room temperature.

For a consultation or if you have any questions, please feel free to contact me!

Vitamin B12 & why we need it

Vitamin B12 & why we need it

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Vitamin B-12 is the most chemically complex of all the vitamins and is the general name for a group of essential biological compounds known as cobalamins. Cobalamins are similar to hemoglobin in the blood except that instead of iron they contain Cobalt.

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What is Iridology?

What is Iridology?

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Iridology is an alternative medicine practice in which the analysis of the eyes is used to determine the level of health.

The eyes reveal a “genetic blueprint” we are born with, but accumulations in the eye can build up over the years because of the how we eat, drink, think, feel and live our lives. Iridology is a holistic approach to diagnosing and determining treatment tailored to the individual. Treatment includes herbs, vitamins, supplements, dietary changes, etc.

Since each section of the iris correlates directly to a specific internal organ, iris analysis can uncover hereditary predispositions to degenerative conditions decades before symptoms occur or diagnostic testing may reveal. Therefore, it is a valuable asset for preventive health care.

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“Go Clean”

“Go Clean”

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Toxic chemicals are found in everywhere from our food to the environment. We cannot control all the chemicals we are exposed to in the environment, but we do have control over the food we consume and what we are exposed to in our homes. For example, we can choose to buy food that is free of hormones and chemicals such as food dyes and artificial flavourings and preservatives. In our home, we have control over what we use to clean our house and we also have control over what types of cosmetics and skin care products we use.
Most household cleaners and cosmetics have toxic chemicals. These chemicals may result in respiratory problems, eye irritation, cancer, asthma, skin irritation, etc…

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7 Anti-aging food (everyone over 40 should eat)

7 Anti-aging food (everyone over 40 should eat)

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7 Anti-aging foods (everyone over 40 should eat)

If you’re over 40 and want to defy each passing year while promoting more youthful hair, nails and skin, the below 7 foods will help you stock up on some of the most powerful anti-aging nutrients around.

1. Olive Oil – Not only do the monounsaturated fats contained in olive oil support healthy arteries and a healthy heart, but olive oil also contains polyphenols, a potent anti-oxidant that may help prevent a number of age-related diseases. We recommend organic cold pressed extra virgin olive oil for the most anti-aging bang for your buck.

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Do you suffer from Sleep Debt?

Do you suffer from Sleep Debt?

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Do You Suffer From Sleep Deprivation?

If you answered yes, rest assured you are not alone. Not sleeping well once in awhile is not a serious problem, but when it happens night after night, it will adversely affect your mood and your health.

On average a person needs eight hours of sleep, you might need a little more or a little less, but you need this sleep every night just as you need water and oxygen every day, otherwise you build up sleep debt.

It’s not just about the quantity of sleep it’s also about the quality of sleep. You need several hours of REM (rapid eye movement) sleep. This is where you dream.

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Benefits of Dry Brushing

Benefits of Dry Brushing

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As an Iridologist, one of the things I frequently notice when I am assessing a clients iris is a darkened scurf rim (skin). This tells me that this person is not releasing toxins through their skin, which adds additional burden to other eliminative channels such as: liver, kidneys, and lungs.

Dry brushing your skin may be one of the easiest and best ways to detoxify your body on a regular basis. The skin is estimated to eliminate over a pound of waste each day through its pores and through the elimination of dead skin cells from the body. Dry brushing is an effective way to maximize the toxin elimination channels of the skin.

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