You Eat Well. So, Why Are You Still Constipated?

You know what you're doing with food. Vegetables, water, fibre. Maybe you've read the books, swapped the processed stuff, and added the seeds. You're doing everything right. And you're still bloated, still sluggish, still staring at the ceiling, wondering what you're missing.

Here's what most people don't consider: stress.

Not the dramatic kind, necessarily. The low-grade, always-on kind that just lives in the background of a busy life.

Your nervous system runs your digestion

Your gut and your brain are in constant conversation. Scientists call it the gut-brain axis, and it's real. When your nervous system is calm, your gut does its job. Things move. Enzymes flow. Your intestinal muscles contract the way they're supposed to.

When you're stressed, your body shifts into fight-or-flight mode. Blood flow moves away from your gut. Motility drops. Digestion slows down or stops almost entirely.

Your body isn't malfunctioning. It's doing exactly what it's built to do. It just can't tell the difference between a work deadline and a bear.

What cortisol is doing to your gut

Cortisol is your primary stress hormone, and it hits your digestion hard. Chronically high cortisol changes your gut microbiome, increases intestinal permeability, and slows transit time. Food just sits there longer than it should.

This is why someone can eat a genuinely good diet and still deal with chronic constipation. If your nervous system is running hot, your gut will feel it. No amount of psyllium husk fixes that.

It runs in both directions

Here's what surprises most people. A sluggish gut doesn't just result from stress. It creates more of it.

Over 90% of the body's serotonin is produced in the gut, in specialized cells called enterochromaffin cells. Serotonin plays a direct role in regulating gut motility and secretion, and when digestion slows, that signalling gets disrupted. Research shows that decreased intestinal serotonin production is associated with slower intestinal transit and constipation, while the gut-brain axis relays these signals to the brain, influencing mood and stress regulation.

Fibre alone doesn't break that loop.

What actually helps

This isn't about eliminating stress. It's about giving your nervous system enough of a break that your gut can get back to work.

A few things that make a real difference:

• Breathwork before meals. Two or three slow exhales before you eat tells your body it's safe to digest. It sounds small. It works.

• Eating without screens. Distracted eating keeps you in a mild state of alertness. Your gut picks up on that.

• Gentle movement. Walking, yoga, and stretching support motility. Intense training when you're already depleted can make things worse.

• Sleep. Your gut does most of its repair work overnight. Poor sleep is one of the most underrated drivers of constipation.

• Magnesium. It supports muscle relaxation and bowel motility, and most people aren't getting enough of it.

None of this replaces good nutrition. But if you're eating well and still struggling, this is probably where to look.

The bigger picture

Constipation that doesn't budge with diet changes alone is almost always due to more than one cause. Stress is one piece. Hormones, gut microbiome health, posture, hydration and certain medications all play a role too.

If you want to understand what's actually driving your symptoms and build a practical plan around them, I wrote it all down.

Constipation: A Holistic Guide to Finding Relief covers the root causes most guides skip, including the stress-gut connection, hormones, microbiome, and more. Five gut-friendly recipes, lifestyle tools, a laxative transition protocol, and a full FAQ. Everything I wish my clients had before they walked through my door.

Constipation: A Holistic Guide to Finding Support

CA$35.00

Constipation is one of the most common digestive complaints I hear in my practice and one of the most misunderstood. Most people assume it just means not going often enough. But it also shows up as bloating, discomfort, sluggishness, and that persistent sense that your body isn't quite working the way it should.

If you've tried more water and more fibre and still feel stuck, this is where to start.

What's inside:

• Causes of constipation we often miss

• The hormone-constipation connection: how estrogen, progesterone, cortisol, and thyroid all affect your digestion

• Practical nutrition guidance on fibre, fats, hydration, and the foods that genuinely move things along

• 5 gut-friendly recipes with explanations of why each ingredient works

• Lifestyle tools: breathwork, movement, sleep, and a squat posture tip that actually makes a difference

• A travel protocol so your digestion doesn't fall apart the moment you leave home

• A laxative transition plan for anyone who wants to reduce dependency safely

• A full FAQ and glossary written in plain language — no medical degree required

Drawing on nearly 20 years of clinical experience as a Registered Holistic Nutritionist, I put together everything I wish my clients had before they walked through my door. Everything is grounded in research and written so you can actually use it.

This is a comprehensive roadmap you can return to again and again.

Get the Guide

References

1. Leigh S-J, et al. The impact of acute and chronic stress on gastrointestinal physiology and function: a microbiota-gut-brain axis perspective. J Physiol. 2023. https://doi.org/10.1113/JP281951

2. Ibid.

3. Rocha MX, et al. Exploring the complex relationship between psychosocial stress and the gut microbiome. J Appl Physiol. 2024. https://doi.org/10.1152/japplphysiol.00652.2024

4. Lum GR, et al. Signalling cognition: the gut microbiota and hypothalamic-pituitary-adrenal axis. Front Endocrinol. 2023. https://doi.org/10.3389/fendo.2023.1130689

5. Mawe GM, Hoffman JM. Serotonin signalling in the gastrointestinal tract. Nat Rev Gastroenterol Hepatol. 2013. https://doi.org/10.1038/nrgastro.2013.105

6. Martin AM, et al. The influence of the gut microbiome on host metabolism through the regulation of gut hormone release. Front Physiol. 2019. Citing serotonin-motility-constipation relationship.

7. Zhang L, et al. Association of dietary magnesium intake with chronic constipation among US adults. Food Sci Nutr. 2021. https://doi.org/10.1002/fsn3.2611

8. Mori H, et al. Magnesium oxide in constipation. Nutrients. 2021. https://doi.org/10.3390/nu13020421

Chocolate Cream Pie

Chocolate Cream Pie

Crust:

• 1 cup almonds

• 1 cup pecans OR walnuts

• 1 cup Medjool dates, pitted (approximately 10) OR 1 cup raisins

• 1 tsp cinnamon OR 1/2 tsp cinnamon, 1/4 tsp ground cardamom and 1/4 tsp ginger powder

Place the nuts and spices in a food processor fitted with the “s” blade and process until finely ground. Add the dates and process until well combined. Press the mixture into a deep 9” pie plate evenly along the bottom and sides. Once you have sculpted the crust, chill it in the fridge of freezer to set while you make the chocolate cream filling.

Filling:

• 2 avocados, pitted and diced

• 1 banana, peeled and sliced

• ~15 Medjool dates, pitted

• 2 tsp of real vanilla extract OR powder

• 1/2 cup cacao powder

Place the filling in the pie crust and use the back side of your spoon or a spatula to spread it around and to make it look pretty. Put it in the freezer to set for about an hour. 

MEA x Woodlot Part Three: Holiday Brunch Menu

‘Tis the season to be jolly! No matter what the holiday season may look like this year, I encourage you to create a special feast with the ones you love. By adding some greenery to your table (we found ours in the backyard!) and lighting your favourite candles you can transform your space into a holiday oasis. Brunch is a great way to celebrate and I hope one or more of these Woodlot-inspired recipes make it to your holiday menu. 

Photo by Sarah Konyer

Recharge Roasted Brunch Potatoes

The uplifting aromatics of rosemary and mint found in Woodlot’s recharge blend were the inspiration behind these herb-a-licious roasted potatoes. This is a great dish to serve at a brunch as it is easy to make ahead of time. You can easily substitute the eggs with a tofu or chickpea scramble. It pairs beautifully with smoked salmon. 

photo by sarah konyer

Ingredients

• 2 tablespoons extra virgin olive oil

• 2 pounds baby potatoes, halved if large

• 6 cloves garlic, skin removed and cracked open

• 2 sprigs of fresh rosemary, stemmed and chopped finely 

• zest of 1 lemon

• 1 tsp kosher salt 

• black pepper to taste

• 1/4 cup fresh dill, chopped

• ¼ cup fresh parsley, chopped

• 2 Tbsp fresh mint, chopped

• 2 tablespoons fresh chives, chopped

• 6 large eggs

Directions

1. Preheat the oven to 450 degrees F. 

2. Coat the potatoes and garlic with the olive oil, lemon zest, rosemary, salt, and pepper and spread out on a large baking sheet. Transfer to the oven and roast for 20 minutes, toss and continue roasting another 20-25 minutes, or until golden.

3. Soft boil the eggs by bringing 1 inch of water in a saucepan to a boil over high heat. Once boiling, add the eggs straight from the refrigerator into the pot. Replace the lid and let it continue to boil for exactly six minutes. After six minutes, remove the eggs from the pot and place them in an ice-water bath or run under cool water until they are cool enough to peel. 

4. Remove the potatoes from the oven and transfer to a serving plate. Arrange the eggs and herbs over the potatoes and sprinkle with salt and pepper before serving. 

Photo by sarah konyer

Original Citrus & Pomegranate Salad with Vanilla Candied Walnuts

You had me at orange and vanilla, Woodlot. The Original scent just so happens to be my favourite of the line and designing a recipe in its honour was a joy to my senses. It’s a flavour explosion of sweet, sour, and bitter with a great crunch from the walnuts and pomegranates. This recipe is certainly not limited to your brunch menu and makes a great addition to the dinner table too. Option to top it with crumbled goat cheese or parmesan shavings for an extra something-something. 

Photo by sarah konyer

Ingredients

• 8 ounces baby arugula

• 1/2 head radicchio, sliced thinly crosswise

• ⅓ cup pomegranate arils 

• 1 blood orange, peeled and segmented 

• 1 orange, peeled and segmented 

• Candied Walnuts (recipe below) to garnish 

Dressing 

• ¼ cup apple cider vinegar

• ½ cup olive oil 

• 2 Tbsp maple syrup 

• 1 Tbsp dijon mustard

• ½ small red onion, chopped 

• 2 tablespoons water 

• Salt and pepper to taste

Directions:

1. Combine dressing ingredients in a blender and blend until well mixed. Chill in the refrigerator until ready to use.

2. In a salad bowl, gently toss arugula and radicchio. Arrange pomegranates, orange slices, and candied walnuts on top.

3. Dress the salad lightly before serving.

4. Optional: Add a sprinkle of your favourite cheese like goat, parmesan, or old cheddar.

Candied Walnuts

• 1/3 cup pure maple syrup

• 1 tsp pure vanilla extract

• 1/2 tsp sea salt, divided

• 1 tsp cinnamon

• 1/4 tsp cayenne pepper

• 3 cups whole, unsalted walnuts

Directions

1. Preheat the oven to 325 F and line a baking sheet with parchment paper. In a small mixing bowl, whisk together the maple syrup, vanilla extract, 1/4 tsp sea salt, cinnamon, and cayenne pepper. Add the nuts and stir to combine. Pour the mixture out onto the baking sheet, including all of the liquid, and spread them around. You’ll see a pool of maple syrup, and that’s ok.

2. Bake the nuts for 10 minutes, then remove from the oven and stir the nuts around with a wooden spoon, placing them back into the oven for another 15 minutes (stirring every 5 minutes). Be sure to stir well each time, gathering up any excess maple syrup with the spoon.

3. Remove the nuts from the oven, sprinkle the remaining sea salt over the top of the nuts, and allow them to cool completely. This makes a big batch so use as you please in the salad and save the rest for a snack; store up to 2 weeks in the fridge. 
   

Cinder Cinnamon Buns

This recipe was sparked by Woodlots’ Cinder Candle which is the epitome of cozy cabin magic with a blend of vetiver, cedar, oranges, and cinnamon. Once you’ve added the bright flavour of orange to your classic cinnamon buns, there is no turning back. 

Photo by sarah konyer

Ingredients

Dough

• 1 package active dry yeast (2 and 1/4 teaspoons)

• 1/2 cup warm water

• fresh orange zest from 1 medium orange

• 1/2 cup orange juice

• 1/4 cup sugar

• 1 teaspoon salt

• 1 large egg

• 2 Tablespoons unsalted butter, softened to room temperature

• 3 – 3 and 1/2 cups all-purpose flour (spoon & leveled)

Filling

• 1/3 cup brown sugar

• 2 teaspoons ground cinnamon

• 1/2 teaspoon (2.5 ml) ground ginger

• 1/4 teaspoon (1 ml) ground nutmeg

• 1 pinch ground clove

• 1/4 cup unsalted butter, softened to room temperature
  

Glaze

• 1 cup confectioners’ sugar (or more for a thicker glaze)

• 3 Tablespoons orange juice

• fresh orange zest from 1 orange

• 1 teaspoon pure vanilla extract

Photo by sarah konyer

Directions

1. Make the dough: Dissolve the yeast in 1/2 cup warm water for about 1 minute. Stir the yeast/water around. Then add orange zest, orange juice, sugar, salt, egg, butter, and 1.5 cups of flour. Beat everything together on low with a handheld mixer, scraping down the sides as needed. With a wooden spoon, stir in enough of the remaining flour to make dough easy to handle – about 1.5 – 2 more cups. You are looking for a dough that is not sticky and will spring back when poked with a finger.

2. Transfer the dough to a lightly floured surface and knead it with your hands for about 5-6 minutes. Form the dough into a ball and transfer it to a lightly greased bowl. Cover the dough and let sit in a warm place until doubled in size, about 1.5 hours.

3. Line the bottom of a 9×13 inch baking dish with parchment paper, leaving room on the sides. Turn the dough out onto a lightly floured work surface and, using a rolling in, roll into a 10×15 inch rectangle. Make sure the dough is smooth and evenly thick (even at the corners!). 

4. For the filling: In a small bowl, cream together the sugar and spices with the softened butter. Sprinkle over the rectangle dough. Tightly roll up the dough and cut into 16 even rolls (1 inch in width each) with a very sharp knife. Arrange them in the prepared baking pan, cut sides up.

5. Cover the rolls and let them rise in a warm place for about 30 minutes – 1 hour.

6. Preheat the oven to 375°F. Cover the rolls with aluminum foil and bake for about 25-30 minutes, until they are lightly golden in color. Transfer the pan to a rack to cool for about 15 minutes.

7. Make the glaze: In a small bowl, mix together all of the glaze ingredients and drizzle over rolls before serving. If needed, add more orange juice to thin out. Pour glaze over the buns. 

Recipe adapted from Sally’s Baking Addiction 

Photo by sarah konyer

This post was in collaboration with the team at Woodlot.

Photography and styling: Sarah Konyer

Linens: Flax Sleep

Ceramics: Janaki Larsen

Mugs: Clay by Chlo

Recipes: Jennifer Brott

Photo by Sarah Konyer

MEA x Woodlot Part Two: Ritual + Scent

This is the second of a three-part series on Rest + Digest with our friends at Woodlot.

Photo by Sarah Konyer

Three rituals to support digestion:

1. Breathe

Unless you’re choking or sick, few of us really pay attention to our breath and its connection to our mood and emotions. So before you begin eating, take one minute to breathe fully, gently and slowly. Bring yourself to your body, sitting there at the table. Be committed to being nowhere else and begin breathing with the intention of relaxing and becoming fully present. This is the fastest way to shift our bodies into a more relaxed state. 

 2. Calm

So many of us are racing through life and if we can slow down more by sitting down to eat, by being realistic about how many things we can actually get done in a day, by focusing on one task instead of five at once, we can shift our body out of fight or flight mode, and into rest and digest mode. Life happens so fast. It deserves our full attention and it deserves it’s full due. Relax. Enjoy the process. There’s no good reason to move so fast that we can’t metabolize our meal. Slow. It. Down.

 3. Enjoy 

When we focus on enjoying our food, we activate our pleasure receptors, we tune into our senses – our sense of taste, touch, smell, are initiated – and this has the positive impact of activating “rest and digest”. You may have noticed that none of the above suggestions is purely focused on food. What we eat certainly has an impact on our digestive wellness, but it’s not the whole story. Digestive wellness and nutritional healing is much more than just the food and supplements we choose to ingest. Go ahead, see what happens when you add pleasure into the equation.

Photo by Sarah Konyer

Scents to Support Our Bodies to Rest + Digest: 

Vetiver is sometimes referred to as the “Oil of Tranquility” or “The Fragrance of the Soil” for its calming effects.

Lavender is well known for its ability to help our busy minds relax. 

Bergamot oil is a relaxant — it reduces nervous tension, and works as a stress reliever and digestive stimulant.

Orange’s pleasant scent has a cheerful and uplifting yet simultaneously relaxing and calming effect.

Frankincense may help to speed up the secretion of digestive enzymes and relax the muscles of the digestive tract.

Rosemary is a carminative herb that may be helpful in calming an upset stomach and reducing gas. 

Peppermint essential oil contains antispasmodic properties, which can relax the muscles in the digestive tract, easing symptoms of constipation.

Cinnamon stimulates circulation and improves digestion. 

Photo by Sarah Konyer

---

Photography and styling: Sarah Konyer

Linens: Flax Sleep

Ceramics: Janaki Larsen

Mugs: Clay by Chlo

Article written by: Jennifer Brott

MEA x Woodlot Part One: Rest + Digest

Let me tell you something I discuss with every single one of my clients: the importance of “rest and digest”. As a nutritionist, I work with clients in need of tools to improve their digestive health. Whether they are dealing with uncomfortable bloating or a chronic disorder like irritable bowel syndrome, we always start at the same place: the mind-body connection. It is important to understand that our digestive system and nervous system are deeply intertwined.

Biology 101

The autonomic nervous system, which controls unconscious body functions, like breathing and digestion, as well as every organ in our bodies except for skeletal muscles.

The autonomic nervous system has two main divisions:

1. The Sympathetic Nervous System – also known as “fight or flight” response 

2. The Parasympathetic Nervous System – also known as “rest and digest” response.

Our sympathetic nervous system kicks in whenever we‘re experiencing any kind of real or perceived threat. If fear, real or imagined shows up in your thoughts or environment (being chased by a bear, running late for a big meeting, or even judging ourselves in the mirror) we activate our “fight or flight” response and shift into a stress mode.

When this happens our sympathetic nervous system moves our energy and blood flow to our extremities so that we can fight or flee, escape the situation, or freeze in the presence of our stressor. When our body shuttles our energy and blood to our arms and legs, however, it also moves it away from our internal organs, including our digestive tract.  Digestion is hardly essential when we are fighting for our lives, so, if we find ourselves in a full-tilt stress response (bear!) our digestion completely shuts down. Yet even in a moderate or chronic stress response (hello, negative self-talk), our digestive system is still impacted negatively. When we’re living in a state of worry or anxiety, our ability to digest, assimilate, and metabolize our food is hugely reduced.

Photo by Sarah Konyer

How does stress impact digestion?

The thing is that our stress response holds great influence over our digestion and metabolism. We can have the most wonderfully healthy food on our plate, but if our sympathetic nervous system is activated, then we’re existing in fight or flight mode and our bodies can’t fully assimilate the nutrition that we’re ingesting.

Stress can:

• affect gut motility (fancy code for diarrhea or constipation) 

• aggravate acid reflux

• disrupt the natural balance of healthy bacteria in the gut (which is not a good thing for your immune system!)

• initiate a relapse in ulcerative colitis or Crohn’s disease and spasms in IBS.

How can we fix it?

The good news is that we have a whole other system that counteracts our fight or flight response – the parasympathetic nervous system – what some refer to as the “rest and digest” response. Turning on this system neutralizes the body after stress – the heart rate drops, the pupils constrict, and the muscles relax. In rest and digest mode the body begins to repair itself, energy becomes conserved, and even your digestion improves. You can activate rest and digest mode by engaging in activities that soothe you, like lighting a candle, taking deep breaths, or going for a calming walk before a meal. 

Because sympathetic and parasympathetic modes oppose one another, resting, digesting and healing can’t take place when survival hormones are running. The biochemicals of rest and digest are critical for survival too, but long term survival. Nature cannot give you a spurt of relaxation like it can give you a spurt of urgency. Adrenaline always trumps the chemistry of serenity because we are programmed to produce it faster than we can think, for survival. If stress mode has been your default way of being, you may have to make a conscious effort to slow down and heal with the help of your rest and digest rituals. I see it in my private practice time and time again, my clients are so accustomed to being on the go they don’t realize they could often ditch the antacids and bloat by stopping, slowing down, and relaxing before meals. 

Photo by Sarah Konyer

Take away message: Eat with intention.

If you think about it, how many times have you eaten in a rushed state, on the go, in a car, or at your desk? When we eat in a rushed or frantic state, the body goes into "fight/flight" mode, which shuts down digestion. So sit, breath, light a candle, spritz the room, diffuse your favourite scent (my personal fave is Recharge before meals), feel gratitude for your meal, and enjoy it calmly while sitting down. Bonus points if you ditch your phone and play your favourite song instead.

---

This post was in collaboration with the team at Woodlot.

Photography and styling: Sarah Konyer

Linens: Flax Sleep

Ceramics: Janaki Larsen

Mugs: Clay by Chlo

Article written by: Jennifer Brott

---

References 

1. Browning, K, Travagli, A. Central Nervous System Control of Gastrointestinal Motility and Secretion and Modulation of Gastrointestinal Functions. 2016 [Pubmed]

2. Dosset, M. Brain-gut connection explains why integrative treatments can help relieve digestive ailments. 2019 [Harvard]

3. Kamiya, A. The Brain-Gut Connection. 2020 [Hopkins]

4. National Institutes of Health. Stress System Malfunction Could Lead to Serious, Life Threatening Disease. 2002 [NICHD]

5. Sowndhararajan, K, Kim, S. Influence of Fragrances on Human Psychophysiological Activity: With Special Reference to Human Electroencephalographic Response. 2016. [Pubmed]

Latte Recipes

These recipes offer a fun way to add a little colour to your day.

Rose and Beet Latte

• ½ cup hot water

• 2 tsp beetroot powder

• 1 tsp ground ginger

• 1 tsp edible rose petals

• 2 tsp honey or maple syrup

• 1 generous tsp coconut oil

• ½ cup steamed milk (whole or dairy-free)

Add beetroot powder, ground ginger, and rose petals to a tea leaf strainer*. Pop in your cup. Pour hot water into a cup.  Add honey to cup mixture and stir well.  Fill a jug with hot milk and spoon in coconut oil. Use a frother, blender, or mad whisking skills to cream a nice froth. Pour 3/4 milk mixture into beetroot mixture. Stir well. Top with remaining froth and enjoy!

Matcha Latte

• 1 1/2 teaspoons matcha powder

• 1 tablespoon hot water

• 2 teaspoons honey, or to taste

• 3/4 cup hot milk

Place the matcha powder into a mug. Add the water and stir until no lumps remain and a paste is formed. Stir in the honey. Add the milk and enjoy!

Mermaid Latte

• 1 cup unsweetened milk

• ¼ tsp spirulina or E3live

• ¼ tsp ashwagandha (optional)

• ⅓ tsp ground ginger

• juices of half a lemon

• 1 tsp raw organic honey or maple syrup

• 1 tsp coconut oil

Pour the milk into a small saucepan and bring to a simmer over medium heat. Whisk all the ingredients – except honey, if you’re using it. Heat on a low heat for about 5 minutes. Remove from the pan, let cool slightly and add the sweetener. Enjoy warm!

You can also warm the milk and then pour all the ingredients into a blender and blend until smooth and frothy.

Lavender Steamed Milk

(Serves 2)

• 2 cups milk

• 3⁄4 teaspoon dried lavender

• 4 teaspoons honey

• 1⁄4 teaspoon almond extract

In a small saucepan, heat milk and lavender over medium heat until hot (but not boiling). Stir occasionally and warm for 15 minutes. Remove from heat and strain out lavender, discard. Whisk in honey and almond extract. Froth milk with a frother pump or stir vigorously with a whisk.

Turmeric Latte

I always use this beautiful recipe by Manali.

California Strawberry Ice-Cream Cake

This post is sponsored by the California Strawberry Commission.

Cake for breakfast? Yes, please! These are strange times, but I have good news for you. California strawberries are in peak season and so gosh darn delicious they are bound to put a smile on your face. Especially in the form of cake. A serving of 8 is loaded in Vitamin C (the same amount as an orange!) which is SO important to keep our immune system strong. 

California Strawberry Ice-Cream Cake 

Ingredients

• For the crust

• ½ cup raw nuts

• ½ cup almond flour

• 3 pitted dates

• 2 tablespoons coconut oil

• 1 teaspoon cinnamon

• ¼ teaspoon salt

For the creamy layers

• 2 cups raw cashews soaked in cold water for at least four hours

•  ½ cup canned coconut milk stirred 

• ¼ cup coconut oil melted and cooled 

• ⅓ cup pure maple syrup

• 2 tablespoons fresh lemon juice

• 1 tablespoon vanilla extract 

• 1/2 cup California strawberries, sliced 

For the jammy "icing"

• 1 cup California strawberries, sliced 

• 1 tablespoon fresh lemon juice

• 1 tablespoon chia seeds

Directions

1. Line a springform pan with parchment paper. 

2. Add the nuts, almond flour, pitted dates, coconut oil, cinnamon, and salt to a food processor or high-powered blender and pulverize until it comes together into a sort of sticky dough, with small pecan bits remaining.

3. Press the “dough" evenly along the bottom of the prepared pan.

4. In the same food processor or high-powered blender, combine all of the filling ingredients except the strawberries and blend for about 2 minutes, or until the mixture is silky smooth and creamy.

5. Pour 2/3 of the filling into the prepared pan over the pecan crust. Smooth out the top and tap the pan hard against the counter a few times to release any air bubbles. Place in the freezer.

6. Add the strawberries to the remaining batter and blend to incorporate. Spread over the plain layer. Return to the freezer.

7. Rinse out the blender to make your jam. Blend the strawberries, lemon juice, and chia seeds. You can either spread this layer on now or add it before serving. 

8. Set the cake in the freezer for at least 3 hours or until completely firm before slicing and serving. Serve frozen or let them thaw at room temperature for 10-15 minutes before serving.

9. Store in the freezer for up to 2 weeks.

Lemon Lavender Pie

This is a refreshing and easy frozen dessert to serve on a warm summer day.

INGREDIENTS

Filling

• 1/2 cup Almond or Coconut milk

• 1 tsp Honey or Maple Syrup

• 1/2 tsp Lavender

• 1 Lemon (juice and zest)

• 1 Banana

Crust

• 1 heaping cup walnuts

• 1 heaping cup pitted dates (if dry and stiff, soak for 10 minutes in warm water and drain well)

DIRECTIONS

Place dates in the food processor and process until small bits remain and/or it forms into a ball. Remove and set aside.

Process walnuts until a meal consistency is achieved. Add back in dates and a pinch of salt and mix to combine. When squeezed between two fingers, the crust should stick together and feel moldable. If too dry, add another date or two. If too wet, add a little almond or walnut meal.

Press into a springform pan, or an 8x8 baking dish or round cake pan lined with plastic wrap or parchment. Press until flat, going up the sides about 1/2 inch. Place in the freezer to set.

Add all filling ingredients to a blender and blend until smooth and creamy - about 1 minute. (You may need to add a little water.)

Taste and adjust seasonings as needed. Then pour into the crust and smooth with a spoon. Tap to release any air bubbles. Then cover and freeze until set - about 4-6 hours.

To serve, let thaw for 5 minutes. I like to top each slice with a bit of lemon zest, a sprinkle of lavender, and a few blueberries for good measure. Should keep in the freezer, covered, for at least 1 week.

Plum Porridge

Roasted Plums

• 3-4 plums, halved and stoned

• 2 tsp maple syrup

• a sprinkle of cinnamon

• zest and juice of one small orange

Preheat oven to 325 F. Coat plums in maple syrup and cinnamon. Place face down on baking sheet lined with parchment paper. Bake for 15 minutes. Coat with orange juice and bake for another 5-10 minutes.

Porridge

This is my go-to method to make steel cut oats in my slow cooker. I make a batch big enough to last us the week and reheat as needed with a splash of mylk or water.

• 1 1/2 cup steel cut oats

• 4 cups water

• 2 cups milk/mylk/ more water… whatever floats your boat

• 1 mashed banana (optional, but delicious)

• 3 tbsp ground flax

• 2 tsp vanilla

• 2 tsp cinnamon

• 1 tsp nutmeg

• 1/2 tsp salt

Everything goes into the slow cooker and give it a stir. Your morning will be a delight if you cover and cook on low for 10 hours over night but high for 4 hours works too. And yes, there will be a crust of oats that stick to the slow cooker… I have tried greasing up the pot before hand and it didn’t help at all but if you have a suggestion to avoid this I am all ears!

To assemble, scoop the porridge into a bowl and top with roasted plums, a little extra maple syrup, the orange zest, a splash of almond mylk, and a mixture of nuts and seeds. (I used goji berries, golden berries, sunflower seeds, walnuts, cashews, and almonds in the photo shown here.)

Why you need more California Strawberries in your life:

[Ad]

The California Strawberry Commission is on a mission to get us eating more strawberries and I am totally on board in sharing the message. Especially after reading through the incredible research on the health benefits they provide on their site. (Take a look here.) The anti-inflammatory properties of California strawberries are what stand out most to me.

“Strawberry Intake Lowers Inflammatory Response After High Carb, Moderate Fat Meal. Researchers studied the acute inflammatory responses associated with meals that typify Westernized eating patterns by examining the postprandial metabolic effects of strawberry consumption in overweight adults when fed a high carbohydrate/moderate fat meal. After six hours, inflammatory responses and postprandial insulin response were significantly diminished with the strawberry intervention. ”

— California Strawberry Commission, 2018

Snacking on a serving of 8 California Strawberries is only 50 calories, a great source of fibre and vitamin C, and wildly delicious.  

• Instagram: @castrawberries

• Facebook: @CAStrawberries

• Twitter: @CAStrawberries

Vanilla Roasted California Strawberries

Warning: highly addictive. Best served with a scoop of your favourite yoghurt and granola.

Ingredients:

• 1 pound California strawberries, stems removed

• 1/2 vanilla bean split lengthwise (optional)

INSTRUCTIONS

1. Preheat oven to 400. Line your baking pan with parchment paper.

2. Quarter the large strawberries and halve the smaller ones. Place on the parchment alongside with the vanilla bean.

3. Roast in the oven for about 15-20 minutes, stirring once during the baking time. The strawberries are done when they have softened, and the juices are thick and bubbly.

References:

1. Edirisinghe I, Banaszewski K, Cappozzo J, Sandhya K. Strawberry anthocyanin and its association with postprandial inflammation and insulin. Brit J Nutr. 2011;106(6):913-922.

California Strawberry Caprese

When California Strawberries asked me to help share the message around their Get Snacking Challenge, the answer was an easy yes. Strawberries are an excellent source of Vitamin C. Just one serving, about eight strawberries, provides more vitamin C than an orange. Due to their high-fibre content, strawberries support healthy digestion and keep you feeling satiated. Thank goodness my kids love them as they are an easy snack for us to enjoy on the go with no waste. Parenting win!

California Strawberries are in peak season and readily available right now. Get yourself a carton and enter the Get Snacking Challenge to win some pretty awesome prizes.

Strawberry Caprese

This is the perfect picnic salad that always gets devoured and is simple to make.

Serves 4

Ingredients:

• 2 cups California strawberries

• 1 bunch fresh basil

• 1 cup bocconi

• 1/2 cup walnuts

• 1 1/2 Tbsp maple syrup

• balsamic vinegar, sea salt, and olive oil to dress salad

Directions:

1. Chiffonade the basil and slice the strawberries.

2. Prepare the candied walnuts in a large skillet over medium heat. Combine the walnuts and maple syrup and stir often, until the walnuts are toasted and the maple syrup is caramelized, about 3-5 minutes. Remove from heat and allow to cool completely.

3. Assemble all the ingredients and dress the salad with balsamic vinegar, olive oil, and a sprinkle of sea salt to taste.

Instagram: @castrawberries

Facebook: @CAStrawberries

Twitter: @CAStrawberries

Pinterest: @CAstrawberries

Pumpkin Smoothie

• 1 frozen banana

• 1 cup pumpkin puree

• 1/2 cup coconut milk (or any milk you have on hand) + water to desired consistency

• 1/2 tsp cinnamon

• 1/8 tsp nutmeg

• 1/8 tsp ginger

• little sprinkle of clove powder

Blend and enjoy!

Ginger Cookies

Ingredients

1 egg or flax egg*

1/2 cup almond butter or tahini

1/3 cup coconut sugar

2 tablespoons molasses

1 teaspoon ground ginger or 2 tablespoons freshly grated ginger

1/4 teaspoon sea salt

1/4 teaspoon baking soda

3 tablespoons coconut flour

Instructions

Preheat the oven to 350ºF. Line a baking sheet with parchment paper or my favourite baking mat and set aside.

In a mixing bowl, combine the egg, almond butter, coconut sugar, and molasses. Beat with an electric mixer until smooth.

Add the spices, salt, baking soda and coconut flour and beat again until a sticky dough forms.

Using a spoon, drop the dough onto the baking sheet, spacing the cookies at least 2" apart. Repeat until all the dough has been used.

Gently flatten the cookies with a fork and sprinkle with sugar. Bake on the center rack for 11 minutes.

Remove from the oven and allow the cookies to cool for 10 minutes on the pan before transferring them to a wire rack to finish cooling. These are especially delicious with a glass of home-made mylk.

*1 tablespoon flaxseed meal + 3 tablespoons water, mix and let sit for 15 minutes before use.

Sunday Rituals: An Urban Day Retreat

Who: People needing a day for themselves.

What: A curated series of hedonistic workshops, classes, and meals (details below).

Where: Gastown, Vancouver

When: Sunday, October 29, 2017, 9:00am-4:00pm

Why: I don't know about you, but I am craving a day in the city to connect with myself and like-minded people, learn some cool new things, move my body, eat great food, and chill out. I also don't have the time or money to go on a full weekend retreat away. Urban day retreat = problem solved and desires answered. 

Cost: $235 + GST

Save your seat here. All sales are final.

---

Morning meditation at Moment

We are modern meditation. While enlightenment is great, your inbox is full. We get you and our meditations do too. We believe meditation is essential for mental wellbeing and so, in each session, you will learn tools to support your mental health. The session begins with a mindful activity, an opportunity to debrief, and two meditations- curated and designed to help you find calm amidst the chaos. 
 

---

Work out at All City Athletics 

Work hard. Stay Humble. 

We are an underground boxing studio located in Gastown Vancouver. Our fitness and personal training classes are authentic and true to boxing technique. All of our trainers are experienced boxers & fitness instructors who guarantee a great workout while developing your skills.

---

Group Acupuncture with Vivien Hsiung, RAc

How does stress manifest physically in your body? 

Have you ever wondered why you have chronic back pain when you have not been in an accident? Or why your digestion is affected when you travel or are under a lot of work stress? 

Chinese Medicine looks at these physical manifestations in the body and treat the emotion that can be associated with these triggers. In your group acupuncture workshop Vivien will highlight how different emotions will effect the body and how the use of acupuncture and mindfulness techniques will allow for you to have a better grasp at what your body is trying to communicate with you.

---

Skin Care with Glow Dermal Therapy 

Mara & Erin from Glow Dermal Therapy will guide you through a hands on ritualistic facial while educating you on what it takes to achieve and maintain healthy glowing skin. You will be expertly guided through firming/toning massage techniques and educated on the science behind skincare ingredients that actually work to create changes on a cellular level. This workshop will be interactive, please bring all your burning skin questions! You will leave feeling empowered.. and with samples to take matters into your own hands at home!

---

Lunch + Learn with My Edible Advice 

The nutritionist's of My Edible Advice will prepare a plant based feast to fuel your body and mind. We will talk about the gut-brain connection and why it is so important to make sure both are working well together so that you can feel and be your best. 

Menu: TBD by what is available at the market. Picture a hearty, warm, autumn inspired family style lunch with something for everyone. All food intolerances and preferences will be respected.

---

Tea and Tarot 

We'll wrap up the day with a herbal tea blend made especially for us by herbalist extraordinaire, Dr Marisa Marciano, ND and read our tarot cards to end on a high. 

Recipe: Pumpkin Spice Almond Milk

Fall has arrived! And with it an influx of cozy sweaters, candlelight, good books, and pumpkin spice everything. This recipe for Pumpkin Spice Almond Milk is a great base to help you add that oh-so-addicting pumpkin spice flavour to baking, smoothies, overnight oats, and of course you can use it for healthy pumpkin spice lattes at home. 

Ingredients:

• 1 cup almonds (*I got mine from NutHut)

• 4 1/2 cups water

• 1/4 cup pumpkin puree

• 2 tbsp. maple syrup

• 2 tsp. vanilla

• 1/4 tsp. ground cinnamon

• 1/4 tsp. ground nutmeg

• 1/4 tsp. ground cloves

Directions:

• Soak almonds for 8 to 12 hours (it's easiest to soak them overnight)

• Thoroughly rinse almonds after soaking

• Add all ingredients to a blender and blend on high for 3 to 5 minutes

• Strain mixture through a nut milk bag

• Makes 1 litre which will last up to 5 days in the fridge

Pumpkin spice latte:
Simmer the pumpkin spice almond milk on the stove top until heated through. Stir frequently to avoid burning the milk. It's delicious on its own or you could froth the heated milk in a blender and add to coffee. 

Bottles recycled from NutMeg Mylk. She's my secret weapon when I don't have the time or energy to make almond milk at home.

How To Meal Plan Like a Pro

Set yourself up for success and healthy eating by mastering meal planning.  The post will give you a few tips to get started.

Benefits of meal planning:

• Save money: it’s easier to stick to a budget when grocery shopping vs. eating out at restaurants.
• Eat healthier: you know all the ingredients in each meal.
• It’s an opportunity to get creative in the kitchen and build up your cooking confidence!
• It saves you time throughout the week.

Photo by Brooke Lark on Unsplash

How to meal plan like a pro:

1. Define what success looks like for you. Is it cooking two meals at home per week, saving $100 a month, eating more plant-based foods? It could be anything but take the time to define your version of success. It’s important to know your wins so you can celebrate once you achieve them.

2. Create a meal plan. Download this handy template. This is how I get started:

   • Start with your schedule. For example, slot in the family dinner on Tuesday, your friends birthday celebration on Saturday, and the catered work lunch on Friday.

   • Know your limits. In my home, we don’t often cook after 8pm. On Tuesday my husband and I attend yoga from 7-8pm so I know on Tuesday’s we’re likely grabbing sushi on the way home. Define your limits and fill these in on your meal plan.

   • Leave a day or two open. Life happens and it’s nice to have a flexible meal plan to accommodate this rather than waste food. For example, I leave most Friday’s open as typically a social dinner comes up last minute. If it stays open then this is an opportunity for a date night or a chance to try a new recipe.

   • Use multi-meal foods. I will almost always cook a larger dinner so that I have leftovers for lunch the next day. Wednesday’s dinner becomes Thursday’s lunch and so on.  

   • Fill in the remaining blank spots with what you love to eat and/or recipes you want to try. Stuck? Grab a cookbook!

3. Create a shopping list. This part’s super easy. Just work backward from your meal plan. Tip: start small. There’s nothing worse than being gung-ho on meal planning and then composting a bunch of food at the end of the week because it didn’t go as planned. You can always buy more.

4. Schedule prep time. This is the #1 most important thing to set yourself up for success in meal planning! The best part… it doesn’t have to take all day. First off decide what’s most important to you. Are you rushed in the morning and need breakfast and lunch ready to grab quickly? Or are you exhausted after work and need easy to prepare dinners? Once you determine what’s most important to you, prioritize your preparation around it. Want easier mornings? Focus on preparing quick breakfasts like smoothie bags, chia pudding, and muffins. Need quick lunches? Chop veggies and make a quinoa base for easy to assemble buddha bowls. Exhausted after work? Prep whole meals in advance or pre-chop ingredients for quick dinners. 

Interested in learning more? Follow us on Instagram for recipe inspiration or book in for a nutrition consultation for one on one coaching.

Recipe: Chocolate Maca Milkshake

Hello Summer! 

Our days fill with bikes rides in the sunshine, time spent lounging at the beach, trips to the farmer's market to load up on fresh fruits and vegetables, and of course a few trips to our favourite ice cream parlours! I am loving all of the dairy-free options Vancouver has to offer but sometimes that ice cream craving hits and you don't want to leave your lovely air conditioned home. This recipe is perfect for those times. Hello, Chocolate Maca Milkshake. It's...

Dairy-free
Loaded with antioxidants and superfoods
Free of refined sugars

Recipe: Chocolate Maca Milkshake

Ingredients:

• 2 frozen bananas
• 1 cup of almond milk
• 1 tbsp. almond butter 
• 2 tsp. cacao powder
• 2 tsp. maca powder
• 1 tsp. vanilla extract
• 1 tsp. cacao nibs (optional for topping) 

Directions:

• Blend all ingredients together until desired consistency reached. Add ice or additional frozen banana to thicken, or additional almond milk to thin.
• Top with cacao nibs. 

Cacao and Maca are the superfoods in this recipe. Cacao contains over 300 phytochemicals and is full of antioxidants which are great for fighting against free-radical damage in our bodies. Maca is a superfood which is said to boost libido and helps to stabilize hormone inbalances.

Enjoy! 

Camp Camp, May Long 2017

Camp Camp is Vancouver's own grown up summer camp. It's your favourite local Vancouver workshops, mixed with the best summer camp to-dos wrapped into an all-inclusive long weekend getaway. 

Seven Minutes in Questions with the founders of Camp Camp, Ashley and Nader:

q1: How did Camp Camp come to be?

Ash - We've both been camp lovers all our life - from camper to counsellor. When I moved to Vancouver from Toronto 3 years ago I fell in love with this city not just for it's obvious beauty, but for it's energy. There's such cool momentum and support around entrepreneurship and a general willingness to participate in growing Vancouver and learning as individuals. So with camp, we're stepping into those two things. Plus I have n itch for throwing events both professionally and for fun - it

Nader - We had been talking about doing Camp Camp for a couple years now. Then, the tipping point was as we were coming off of the high from our destination wedding in Tulum, where we hung out with all our friends and family for a whole week, we felt inspired to keep the momentum going by organizing another gathering of people and letting the good times roll. 

 q2: Who named named it?

Ash -  We did over a bottle of wine and lots of laughs. "Camp camp" came out as a joke and then it just stuck because who doesn't love a good "camp camp camp fire" or a "camp camp camp activity"? I couldn't say it without LOL'ing so I thought that was a pretty good reaction we'd like to carry into the weekend.

Nader - When Ash first mentioned the name, it just had a ring to it, stuck out in my head. I had to say it out loud a few times trying to convince myself to not like the name. Who was I kidding, it was an awesome name and it was a keeper.

q3: You two are married, how is it doing business together?

Ash - side hustles are the best and who better to do it with than your bestie? (sorry for the sap fest) 

Nader - Any successful partnership, be it business or marriage, needs open communication. We can talk about ideas we like and don't like, and make decisions together. Also, as far as Camp Camp is concerned, we know who's the boss (spoiler alert: she is).

q4: What was your favourite childhood camp memory?

Ash - as a camper it was crawling through the mudpit during colour war at Camp Medley back in New Brunswick. I distinctly remember picking and packing a mudpit outfit that was pre-approved by my parents, fully knowing those clothes weren't going to see another day.

As a counsellor - I spent the summer in upstate NY (with none other than Jennifer Brott) as the music counsellor for an all summer long sleep away camp called Timberlake. So, it was seeing my campers conquer fears and step on stage to perform the musicals.

Nader - as a camper, my fav memory was playing Predators and Prey in the fields at North Vancouver Outdoor School. I also remember the night walks in the forest, where we would turn off our flash lights and be in the total dark listening to the sounds of the forest and trying to scare our friends. 

As a counsellor, I loved teaching archery. Robin Hood was my fav Disney cartoon (before Lion King was released) so I always had a respect for bow and arrows and now I was owning the moment and showcasing my skill to an audience of young campers as they cheered me on.

q5: How did you find the venue?

Ash - Nader.

Nader - Growing up in North Vancouver, I went to Outdoor School many times as part of our school curriculum. I had also gone back as a counsellor so I had many fond memories of this venue. The venue's name has changed from Outdoor School to Cheakamus Centre, and they've built an amazing building which serves as the learning centre and cafeteria, and this didn't exist back in the day. Everything else though is pretty much the same. 

q6: What about the weekend are you most looking forward to?

Ash - the vibes. There is no energy like the energy you get at camp - meeting new pals, trying new activities, being outside and just all around good times. Plus we have some pretty rad camp counsellors coming up to help pull it all together.

Nader - I'm looking forward to the nostalgia. Kind of a paradox I guess. Just to feel carefree like we did back in the day and focus on the moments we'll be sharing with new (and old) friends.

q7: If you had to choose one camp activity to do on repeat, what would it be?

Ash - colour war. colour war. colour war! 

Nader - Camp fire. Just watching the flames dancing and hearing the popping sounds, staying warm, telling scary stories, singing songs and sharing tons of laughs. 

Bonus question round:

What did you spend your tuck money on as a kid?

Ash - sour keys and popsicles all day long

Nader - I didn't get tuck money. I did sneak up some candy though, my camp go-tos were Nerds and Pop Rocks.

What: At Camp Camp your weekend will come complete with eats, bunks, Postmark craft beers and of course the campiest of CAMP CAMP activities including My Edible Advice's DIYs, Feelosophy Yoga, RSVP33's Beyonce Dance Class, Ally Pintucci's hike and how to snap the best iphone photos, Marlon Thompson's bootcamp, Sidebar soap DIYs, Postmark's craft beer and sommelier 101, colour war, bon fires, and so much more.

When: May 19-22 (May long weekend)

Where: Cheakamus Center in Squamish (we'll pick you up from downtown Vancouver and bus you up)

How Much: $525+ tax for an individual camper with My Edible Advice's Friend Link  https://www.campcamp.ca/register-friends-individual

all transport, food, bunk, craft beer and workshops included

To learn more about Camp Camp and to save you bunk, head over here. Countdown to the ultimate May Long is on!