Zen Beach Life
3840 Ferne Ave., Camlachie N0N 1E0 Sarnia, ON, Canada

Who’s whipping up a dessert from the new cookbook? I’m doing the carrot cake bites!Merry Christmas everyone!

My new recipe book, Transform Your Body With Food, is now available at Bluewater Nutrition! The book is filled with over 100 plant-based recipes that include smoothies, snacks, lunches, dinners, and of course treats!. The recipes have been designed to promote weight loss, improve digestion, reduce bloating, and of course be easy to make! The price of the book is $40 including tax (cash only), and would make great Christmas gifts for the upcoming holiday!. ... Check out the cover and some of the interior pages below!

And the winner of the Transform Your Body with Food cookbook is Heather Lester Vario! Congratulations!!! Tomorrow, November 2, is the final day you can pre-order your own copy through etransfer at: [email protected] **That way you can ensure you receive a copy on the date it becomes available on November 14. The book will be available at Bluewater Nutrition on London Road! The cost of the book is $40 including tax.

I am SO excited to announce the release of my new recipe book Transform Your Body With Food! SHARE this post, and comment that you shared, to enter a draw for a FREE copy! This book is filled with over 100 plant-based recipes that include smoothies, snacks, lunches, dinners, and of course treats!. These recipes have been designed to promote weight loss, improve digestion, reduce bloating, and of course be easy to make! They are all recipes my whole family eats! The bo...ok is available for pre-order until this Friday, November 2. ***************************************************** You may preorder through etransfer to: [email protected] Password: recipes ***************************************************** The books will be ready by Wednesday, November 14 at Bluewater Nutrition for pick up, or can be purchased after that directly at the store with cash only. A big thanks to Bluewater Nutrition for carrying the book! The cost of the book is $40 including tax, and would make great Christmas gifts for the upcoming holiday! A BIG THANK YOU to my wonderful friend Carrie Gauthier-Laakes who worked tirelessly to produce such a beautiful end product!. Your commitment and perseverance through a challenging time is so appreciated by many and should serve as an example to us all:) Check out the cover and some of the interior pages below! Draw will take place Thursday evening and winner will be announced on Facebook!

Here’s a great rainy day recipe! Vietnamese Pho! This is one of our family’s favourite meals, especially on days like today Pho (pronounced feh) is a traditional Vietnamese stew that consists of a flavourful broth with noodles and veggies. You can get totally creative as to which veggies you want to use! I love how the flavour of the miso melds with the mushroom and bok choy in this version. Check out the recipe below! -1 box or bag of soba or udon noodles (8 oz....) -2 (1L) cartons of organic vegetable broth -1 small onion, diced -1 pound (454 g) of cremini mushrooms, cut into quarters -1 pkg. of shanghai bok choy or baby bok choy, washed, and chopped small -2 carrots, sliced thin -2 tbsp. of olive oil -2 tbsp. of dark miso paste -A splash of soy sauce or tamari -Optional topping - chopped green onions, cilantro, red chile peppers. Heat the 2 cartons of vegetable broth, along with the carrots, to boiling in a large pot. Drizzle the olive oil in a large skillet and saute the onions for 2-3 minutes at medium heat. Add the miso paste and stir around with a spoon. It will gradually break up and melt as it cooks with the onions. Add the mushrooms and stir to coat the miso with the mushrooms. Lower the heat and partially cover. The mushrooms will gradually release their moisture and soften. Allow them to cook for about 5-7 minutes or until soft. Add the bok choy to the mixture and stir to coat. Partially cover the skillet again, allowing the bok choy to soften. Remove from heat when the bok choy is soft and has turned a bright green colour. Add the noodles to the broth once it boils, and cook according to package directions (usually only 7-8 minutes). Remove from heat when finished. Add the mushroom and bok choy mixture into the pot and stir. Give the entire soup a generous splash of soy sauce to taste. Ladle into bowls, and garnish with the optional toppings. Enjoy!!!!

So I haven’t posted in a really long time to share a recipe but just had to with this one!!! This is our family’s favourite Fall recipe (and yes I’m one of those Fall lovers!). It’s super easy and makes your kitchen smell like a Thanksgiving feast! Check out my Warm and Cozy Autumn Veggie Bowl Recipe! (Serves 4 generously) -2 cups of quinoa, rinsed and drained ... -1 medium head of cauliflower, chopped into small florets -2 large sweet potatoes, peeled, and diced into 1-inch pieces -3 red peppers, seeded, and diced into 1-inch pieces -Olive oil, for drizzle -1 tbsp. of chopped rosemary -1 tsp. of dried sage -Sea salt to taste Dressing: -1 garlic clove, minced - cup of olive oil - cup of red wine vinegar - cup of fresh parsley, chopped fine -1 tsp. of dijon mustard -1 tbsp. of maple syrup -Sea salt to taste Preheat the oven to 425 F and line 2 large baking sheets with parchment paper. Spread out all of the chopped veggies over the 2 sheets. Drizzle the veggies with a little olive oil and turn to coat. Sprinkle the veggies with the sage, salt, and fresh rosemary. Place the baking sheets on 2 separate racks in the oven and allow to bake for 30-35 minutes, turning halfway through. Meanwhile, place the quinoa in a medium saucepan, along with 3 cups of water, and bring to a boil over high heat. As soon as it boils, reduce heat to medium-low, cover, and simmer for about 15 minutes or until all the water is absorbed. Remove from heat, fluff with a fork, and set aside. Whisk together the dressing ingredients in a small bowl. When the veggies are done, place in a large bowl, along with the quinoa and dressing, and turn to coat everything well! Enjoy!

Did you know a healthy gut also equals a healthy mind? Fostering a healthy microbiome in the gut not only improves digestion and promotes weight loss...it can also relieve symptoms of anxiety and depression! Many large scale recent studies in the past few years have shown that the the good bacteria in the gut are responsible for up to 90% of the serotonin production in the body. Serotonin is the happiness hormone that improves your mood, digestion, and sleep. If you ha...ven’t jumped onto the probiotic train yet, it’s a great idea to get started! Regularly consuming a good quality probiotic each morning helps restore those good guys to your system and keeps the bad guys in check. Ideally we want 80% of the bacteria in our gut as the good guys, but studies are showing most people have a lot less (like in the 50% range or lower)... Got a probiotic question? Let me know in the comments!

Today in my kitchen I’m making Quick and Easy Indian Daal over Cauliflower Rice! Faster than you can order takeout! *A perfect family weeknight meal!

Happy Pancake Tuesday! I LOVE pancakes...and they are actually part of our Sunday morning routine each week. However most pre-packaged pancake mixes don’t have the best ingredients. Surprise your family tonight with a homemade pancake dinner that is actually good for you! In this recipe I use oat flour because oats are high in fibre and resistant starch (which feeds our ever so important microbiome), control blood sugar, keep us full, and lower cholesterol and blood lip...ids. This meal keeps me full for hours! (serves 4) - 2 cups of oat flour (I make my own by simply pulsing rolled oats briefly in a blender) -3 ripe mashed bananas -3 flax eggs (3 tbsp. of ground flax seed whisked with cup of water in a small bowl) -1 tbsp. of baking powder -1 tsp. of vanilla -1 cups of unsweetened almond milk - tsp. of salt In a large bowl, whisk together the flour, baking powder, and salt. Stir in the mashed bananas, flax eggs, vanilla, and almond milk. Preheat the oven to 175 F, and put an empty plate inside (to keep pancakes warm). Lightly drizzle a large skillet with a little coconut oil (preferred) or grape seed oil and heat over medium heat. Scoop cup spoonfuls of the batter onto the skillet (mine fits three), and allow them to cook for about 2 minutes, or until the edges start to solidify. Flip over and allow the other side to cook for about 2 minutes. Each side should be golden brown. Remove the pancakes and place on the empty dish in the oven. Drizzle the skillet with a little extra oil and repeat for 3 more pancakes. Repeat the above steps until all the batter is used up! **I like to spread some coconut manna on mine when they are done, along with a sprinkle of cinnamon, and lightly dress with some pure maple syrup! Post a pic in the comments of your Pancake Tuesday dinner!

On the other side of this is relief, freedom, authenticity, and amazing relationships

Don’t discount the natural things you have to do in a day as great workouts!There is no better oblique core exercise than shovelling snow (just make sure to switch sides)! Yet so many don’t think of this as a workout and will still go to the gym after. I actually shovelling snow! I find it meditative and invigorating all at the same time

Who loves Middle Eastern food!?. I LOVE the flavourful combination of parsley, cilantro and mint...so delish! Check out my new Baked Lentil Falafel recipe with Creamy Dill Tahini dressing!! love this recipe because it’s so versatile - you can build a nutritious and delicious salad bowl and use it as a topper, or wrap it in a pita (how my kiddos like it). AND you can double the recipe and have them all week for a quick lunch or snack! Recipe on my blog XO https://zenbeachlife.com//baked-falafel-creamy-tahini-dil/

Can hardly believe she is 80 years old!. Some great wisdom here!

Usually I focus on wellness and health in adults, but instilling these habits in our children is the best gift we can give them. What an amazing article about an epidemic with our kids that we are facing today. Great strategies and suggestions for both kids and parents to promote a healthy and balanced family life! What strategy can you incorporate right away? I feel like I’m the only Mom who doesn’t let their children sleep with their phones in their rooms! Well that’s what they tell me anyway.... http://deeprootsathome.com/raising-children-technology/

A morning ritual can help you ease into your day, so that your day will be full of peace and flow! Waking up 30 minutes before the rest of your house is a great way to ease into your day and have some time for yourself and a ritual (instead of the typical mad rush out the door) What’s your morning ritual? I like to sip on some coffee or tea with Bill first thing, have non-rushed conversation, and then a short period of gratitude and prayer. #flow#peace#startyourdayright

January is such an exciting time with all the BIG goals and New Year’s resolutions, but sometimes it can be hard to keep that momentum up into February! That’s why I’m running this FREE webinar (Improve Your Health, Happiness, and Habits in 2018) throughout February that will provide you with Simple Tools for Ultimate Success! In the webinar I cover how to lose weight, master digestion, and gain amazing energy WITHOUT depriving yourself, working out, or carb counting!... You will learn game changing principles that can totally transform your 2018 making it your best year yet! You can register here: https://zenbeachlife.com/simple-tools-for-success

Sweet potato fries are one of my most favourite things to eat! I love making a big batch for a weekend lunch, or even a quick dinner with a large, green salad. I have to say that my hubs is the master sweet potato fry maker LOL! Sweet potatoes are an amazing food to incorporate into your diet because they improved digestion, boost collagen production in the skin, are a natural fat burner, and a great source of key vitamins for immunity! I asked Bill if I could post h...is top secret recipe and he agreed. We make a bunch of different versions of these guys, but this recipe here is definitely our family favourite! (serves 4) -3 large sweet potatoes (peel on), cut into long slices about 1 inch thick - cup of olive oil -3 tbsp. of organic ketchup -1 tsp. of dijon mustard -1/2 tsp. each of paprika, cumin, chili powder, turmeric, and oregano (whatever spices you like) -Sea salt and pepper -Parchment paper Line an oven liner or 2 baking sheets with parchment paper Place sweet potatoes in a large tupperware or big bowl with lid. Whisk together the remaining ingredients in a small bowl. Pour the sauce over the sweet potatoes, and stir with a large spoon to spread the sauce around. Place the lid on the container and shake the fries to coat the sauce more. Spread out on a single layer on the baking sheet. Bake at 425 F for 40 minutes. At the 20 minute mark, use a fork to flip each fry individually. Enjoy!

Heading out to a local company staff party to spread the news of Simple Changes! It’s so great to see local businesses caring about the health of their employees#lovespeaking#productivityatitsfinest#healthyemployees

I love this take on self care! A better you = a better everyone else around you

As per request from yesterday’s Fridge Makeover video, here’s my demo for Raw Superfood Chocolate! I have it in my fridge at ALL times to curb any sweet craving that comes my way! It’s extremely low in sugar and has an impressive amount of antioxidants and other key minerals like calcium, iron, and magnesium!. Please note that in my demo I add 2 tbsp. of maple syrup to sweeten it, but in reality most people would need 3 tbsp. I just like more bitter chocolate... I would love to know how you make out with this recipe, or even upload a photo in the comments of your finished product!

Does your fridge need a makeover??? Don’t worry I’ve got you covered. I’m sharing my top 10 Fridge Essentials that I have in my own fridge at all times to ensure success! So you can get rid of those barely ever used ingredients and bring some new life into your fridge

Having one big goal brings a lot of excitement, as well as an impulse to make a bunch of changes at once! But trying to do everything at once can lead to feelings of overwhelm, guilt, and eventually giving up Focusing on one small change that you’re confident you’ll be able to master will give you your first win, which will then provide the motivation for your next one. When you take the time to build on each habit, they’ll start to stick and it will become a way of life!... Before you know it you’ll have accumulated a bunch of big wins that add up to BIG changes! What’s one Simple Change you can start today and practice for the next couple of weeks? Here are my ideas, and comment below which one you are committed to trying: Start your day with a large glass of lemon water Have a 30 minute walk each day, regardless of weather Have one vegetarian meal per week Focus on really chewing your food at each meal (until it really becomes a paste) Start your day with 3 minutes of gratitude

I can’t even express how much I love this article. What’s your favourite part?

Did you know that the temperature of your drinking water actually matters? You can can seriously supercharge your hydration levels by drinking your water at room temperature Cold water can actually cause the blood vessels around your stomach to shrink, slowing hydration. Also when you drink cold water, it solidifies the fats from the foods you eat as they pass through your system, making it hard to digest that fat and remove unwanted fat from the body. Room temperatur...e water and warm herbal teas keep the fats liquid, allowing for easer digestion and helping them move through your body. Another major bonus is it helps reduce the chance of clogged arteries. I always fill this big mason jar of water before bed and leave it out overnight so it becomes lukewarm. Then throughout the day I pour my drinking water from this...and of course I always start my day with some lemon water to promote alkalinity and detoxification!

Have you tried mung beans before? Mung beans are fairly new here in North America, but they’ve been an integral part of Ayurvedic practices in India for thousands of years. They’re considered one of the most cherished foods in India. They also tend to digest much easier than other beans on the market which is a big bonus!!! I’m really enjoying experimenting with them lately, and this Creamy Mung Bean Stew was absolutely delicious and a hit with the entire fam!!! The combination of the garlic, ginger, and curry, along with the creamy coconut milk, created an irrestistible combination. Comfort food at its finest now that we’re back into regular winter weather!

Traditional granola is a combo of nuts, seeds, oats, and sugar. Unfortunately this combo can wreak havoc on your gut, which led me on a quest to create the perfect, clumpy, and properly combined granola My whole family devoured this granola, and the kids actually like it as cereal too!Actually this is perfectly fine for you to eat as a cereal as well, along with some unsweetened almond milk. Here’s what I did: .... -2 cups rolled oats (not quick oats) -1 cup unsweetened shredded coconut - cup raw pumpkin seeds - cup raw sunflower seeds -2 tbsp. ground flax -1 tsp. cinnamon - tsp. sea salt -1 pinch nutmeg - cup pure maple syrup -3 tbsp. coconut oil -parchment paper Preheat oven to 300 F and prepare the flax eggs by whisking the ground flax with 6 tbsp. of water. In a medium or large mixing bowl, combine the rolled oats, coconut, pumpkin seeds, sesame seeds, cinnamon, salt, and nutmeg. Whisk together the maple syrup and the coconut oil in a small saucepan over medium heat (until coconut oil is melted.) Add the liquid mixture to the bowl, along with the flax egg, and stir to coat the dry items evenly. Line a large baking sheet with parchment paper, and spread the granola mixture evenly over the parchment paper, flattening it out with your hands. Bake in the oven for 45 minutes, without turning. Remove from oven and let the granola cool COMPLETELY in the pan. Then break it up into pieces with a butter knife. . **Store in an airtight container in your pantry for up to a week, or up to one month in the fridge.

A little perspective for your day...XO

Many times we forget how our strongly our emotions directly affect our physical health

This makes me literally laugh out loud...but it’s true!!! All joking aside, carbs are a food that should no longer be feared and banished for good! So instead of throwing out the brown rice with the cookies, here are some big benefits on why you should be keeping them in your diet: Energy - Your body’s most efficient way of producing energy is through the breakdown of carbohydrates. Your brain and nervous system can only use carbs as a primary source of fuel. It’s why ...if you’ve ever tried the low carb diets, you’re often left feeling sluggish, tired, and irritable yikes! Maintains a Healthy Weight - Good carbs are full of fibre which leaves you feeling fuller for longer, and slows sugar spikes in your bloodstream. Whole grains naturally satisfy you, so you’re less likely to snack or binge on unhealthy foods. Many studies have also shown that whole grains boost your metabolism. Improves Digestive Health - The fibre in whole grains keeps things moving and prevents constipation, but it also binds to toxins before they get absorbed into the blood and head over to those fat cells. Extra bonus with that fibre - it helps promote gut health by nourishing your good bacteria (probiotics). This is why diets rich in whole grains can help relieve IBS and other digestive issues. So are you warming up a little to those good carbs? Here are some good ones to keep in the diet: Fruits and vegetables, Brown Rice, Quinoa, Millet, Buckwheat , Lentils, and Beans! So let’s release those carb fears for good and start accepting this food group back into our lives!

How do you feel when you nail a healthy dinner that your whole family loves? Answer in GIFs only

Eating healthy has come a long way from the shoulds and shouldn’ts. Check out the current and future trends of healthy eating as we move forward into 2018! Which one are you most excited about?? I love the trends of 1, 2, and 8! https://thelily.com/10-ways-the-notion-of-healthy-eating-ha

What a great read that really puts things in perspective! Do yourself a favour and sit quietly alone with these beautiful words on your own What was your favourite little lesson she shared?

Registration for Zen Beach Life closes tonight at midnight where you’ll be able to lock in the 2017 rates for good! Check out what a day looks like in the life of Zen Beach Life! Within the membership, you’re going to experience what it’s like to eat clean and delicious meals that don’t cause inflammation, fatigue, bloating, and sugar spikes! And best of all...the recipes are simple, delicious, and properly combined, so that you can say GOODBYE to that bloated and uncomfo...rtable feeling that I know many of you are used to after eating. These meals will totally reset your system. Also, If you think you’re going to be hungry, you’re not...you’re going to be exposed to satisfying and delicious meals (even treats) with zero guilt! I can’t wait to introduce you to this incredible way of eating and living, that I love so much, and many current members are benefiting from! Here’s a Day in the Life of a Zen Beacher! You’ll start your day with water and lemon, and then you’ll enjoy an amazing and tasty whole food smoothie (that will naturally cleanse and detoxify your system.) Now you’ve already made this the night before by watching my organization tips, so mornings are easy peasy! Lunch is all set because you have all the ingredients ready on hand so super quick to whip up! Throughout the day you’ll be able to enjoy some easy and amazing snacks, and even things like chocolate pudding! When you get home, dinner is already planned and is a simple recipe. You’ll enjoy things like Vietnamese Pho, Spaghetti Squash Enchilada Boats, or Mediterranean Cauliflower and Chickpea Stew When you feel like checking in with our community, you’re met with a sea of love and support. Your new friends and I are there to cheer you on and provide support and accountability! As the weeks progress you feel more confident and in-control of your life. And the best part: you’ll take what I teach to heartprogressing, not perfecting. Sound like a dream come true? If this sounds tempting, exciting, energizing, freeing, nurturingI’d LOVE to welcome you into the Zen Beach Life family! Registration closes tonight at midnight! Say YES to a new you today! https://zenbeachlife.com/48-hour-flash-sale

I absolutely love cozy and savoury one pot meals this time of year. Less work and less dishes right!!?? This Mediterranean Roasted Cauliflower and Carrot Stew is hearty and satisfying! It’s oh so good for you, with tonnes of flavour, and totally family pleasing. This is one of the many recipes featured this month in Zen Beach Life! Registration closes tonight at midnight. Don’t miss out. #simplechanges#itsalifestyle#lastingresults For more info or to register: https://zenbeachlife.com/48-hour-flash-sale

The 48 Hour Flash Sale is now on for Zen Beach Life! This is your final chance to join our amazing and supportive community as a Zen Beach Life member at our 2017 pricing (until Spring). https://zenbeachlife.com/48-hour-flash-sale Remember a few Simple Changes can make a huge difference! We are here to support you in a total lifestyle change...one that you can maintain easily and forever! ... https://zenbeachlife.com/48-hour-flash-sale Becoming your best self will be a breeze in 2018 with Zen Beach Life!