Nourishing Conversations

How to tell if the Ketogenic Diet is Right For You!

Uncategorized Feb 22, 2018

I share a bit about the pros and cons of the ketogenic diet.  It's not right for everyone and there are ways to tweak it to make it a better fit.


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Are You Confused about Portion Size?

Uncategorized Feb 22, 2018

Find out my answer on how to determine portion size for you.

My answer may surprise you!

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Confused about what "diet is right for you?

Uncategorized Feb 07, 2018
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Blissful Hot Chocolate

Uncategorized Feb 05, 2018

Join our Life Transformers group for the recipe and ongoing tips and tricks for transforming your life from top to bottom. 

Shonda and Shandell

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Benefits of Eating Chia Seeds for Detox

detox recipe Jan 15, 2018

Chia seeds are small black seeds that are harvested from the Salvia Hispanica plant grown in South America. They were once an important food for the Mayans and Aztecs because of their ability to offer sustainable energy.  These are the same seeds that are used in Chia pets.  I know it sounds weird that we would recommend a novelty gift as a such a health supportive food.

They have continued to grow in popularity in recent years. Here are a few reasons why they are a great addition to your detox plan!

Help Manage Blood Sugars

When you mix chia seeds with water they swell up and form a gelatinous substance.  It is believed that this forms in your stomach as well when you eat them.  This amazing coating slows down the process of transforming carbs into starch and ultimately sugar.  It is very filling and helps curb your appetite.

This makes Chia seeds the perfect fit for diabetics and those with a blood sugar imbalance.

Good Source of Fiber

Chia seeds can...

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Benefits of Drinking Lemon Water Upon Waking for Detox

detox recipe Jan 07, 2018

What drink is inexpensive but proven effective for detox and healthy digestion when consumed upon waking? Lemon water. It seems too obvious and too simple, right? How can lemon water really help your detox?  Well, let's look at how...

Aids in Detoxification

Lemon juice has an atomic structure that exactly resembles the digestive juices that reside in the stomach. It stimulates the liver into producing bile, keeping food moving through your body, including the gastrointestinal tract.  Lemon water can help ease an upset stomach and relieve indigestion.

Lemon juice and the acids found in it will help promote and encourage the body to be able to process the food you consume. This helps stabilize insulin levels and helps your body absorb nutrients, which prevents bloating.  Activating the liver also helps remove toxins from the body.

Revitalizes and Cleanses the Urinary Tract

Drinking lemon water upon waking for detox increases the frequency of urinating, promoting a...

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How to Reduce Sugar Cravings With Ease

Uncategorized Nov 01, 2017

Here are a few of my favorite ways to eliminate sugar cravings and stay on track to creating more energy, clear skin, weight loss, and so much more!  

Cinnamon - Naturally helps to balance blood sugar levels and adds a familiar taste of comfort to things like tea and coffee.  
Chromium - A mineral that’s often deficient if you find yourself craving sugar and refined carbs. If you find that you have any level of blood sugar imbalance chromium is a great choice.
Exercise - Sometimes the only reason you’re even craving sugar is that your body and brain are addicted to the rush of feel-good hormones. Exercise does the same thing, except it’s MUCH healthier.  
Journalling/meditation/prayer - If you’re feeling emotional and your first instinct is to reach for the ice cream, try writing in a journal instead, meditating &/or prayer.  You’ll feel so much better and getting your emotions out is...

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How Sugar Affects Your Hormones

Uncategorized Oct 03, 2017

If you feel absolutely terrible before your period. If your mood is all over the place and your sleep is disturbed, you can bet that the amount of sugar in your diet is having an effect on your hormones which cause these symptoms to manifest.   

Insulin and Hormones 

The most powerful hormone in the body is, you guessed it, insulin. Insulin and sugar are obviously intimately linked. Sugar causes insulin to spike and according to Dr. Sarika Arora  
“this can lead to lower levels of an important protein known as sex hormone-binding globulin (SHBG). SHBG binds excess estrogen and testosterone in the blood, but when it’s low, these hormone levels increase. Insulin also increases the production of testosterone, which is then converted into even more estrogen by fat tissue in the belly. 
These effects mean the ratio of estrogen to progesterone (known for keeping us calm and happy) is way too high, leading to irritability, anxiety,...

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How To Feel Happier And More Balanced With One Simple Change

Uncategorized Jul 19, 2017

Do you feel like your life is a whirlwind of ups and downs, like your emotions are about as stable as a roller coaster ride? The solution to your woes might not be as complicated as you’d imagine. In fact, there’s a simple way to stabilize your mood, fight off low mood and balance your hormones, and help you feel more focused and on your A-game.  

It’s not a magic pill or anything crazy… it’s actually just going back to how humans ate for hundreds of thousands of years…  

  • Sugar/simple carbs and Depression  

Just by getting rid of sugar from your diet you can experience a more peaceful mind that you long for. Various studies have shown that sugar consumption suppresses activity of BDNF a hormone low in people with depression and other mental health problems. In countries with higher rates of depression, there’s typically higher levels of sugar consumption too.   

  • Sugar and Memory...
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Low Sugar Smoothie Ideas

Uncategorized May 01, 2017

Smoothies are a filling and nutrient dense snack or meal but when your blood sugars are out of balance you need to be careful about what goes into them.  

Take a break from the sugar-laden fruits like bananas, mango, and papaya, and stick to fibre rich greens and avocados instead. Your body will get the nutrients it needs to remove toxins, boost weight loss, and help to strengthen your immune system, minus the blood sugar spike that comes alongside most smoothie recipes.  
I love drinking a green smoothie first thing in the morning to get my day started. The Green Magic Smoothie (see below) is a great energy booster and the additional cacao is high in magnesium which helps keep stress levels in check.  
Here are a few low sugar smoothie options to incorporate on a daily basis anytime you need a quick energy boost!  

Green Magic Smoothie  

  • 1 ½ cups dairy free milk or water 
  • 2-4  cups...
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