clean eating digestive health Jan 01, 2023


5 ways you can TAKE ACTION this Fall season –  

In this blog you will learn how and why we MUST reduce our cortisol (stress) levels, if we want ultimate health in the mind AND body.  High cortisol can affect so many symptoms in the body – both physical and mental.

Some examples are:




Hormonal Imbalances

Bloating and IBS

Inflammatory conditions

Belly weight and inability to lose weight

All these symptoms are exacerbated by stress (high cortisol) levels in the body. 


Cortisol is a hormone that is released from the adrenal glands in response to stress  in the body.  Living in Toronto, I think we would all agree, that we have enough stress from every day life! And that this stress –  definitely affects our health.  We may be conscious of how this is happening, or we may not connect it at all.  The truth is, we have to start to look at how our lifestyle choices are affecting every cell in our system.  When cortisol rises, we suffer in many different ways. It is that simple. Period

The goal of this post is two fold, to show you ways you can decrease cortisol on your own (through lifestyle practices), but also to teach you changes that you can make to reduce the cortisol levels running through your system by making changes with your food choices.  Decreasing cortisol, will increase your MOOD, ENERGY and re balance your hormones to name a few reasons to be motivated to get on board! We all DESERVE our best health…and we all have the ability to change and transform. NOW

  1. Reduce your caffeine intake to 1/day MAX (even better, switch to decaf!) – Coffee lovers – do not exit this blog post already…just keep your mind open and learn!

Caffeine directly increases our cortisol levels.  We think it is aiding us in our quest for energy – but in fact, caffeine (even 1/day) can increase your cortisol levels, therefore exacerbating your symptoms.  Most of my clients find a huge increase in energy when quitting coffee ( I know it is hard to believe). And most completely quit it after the cleanse program!


Cut down to 1 coffee/day if you currently drink multiple.  Commit to nourishing with green tea, roobois tea, or another herbal tea!

If you are already at 1; try to slowly switch over to decaf – you may experience headaches, but they will subside after a few days, and you will feel so different off the caffeine

Who should really take this advice seriously – all of YOU, but especially anyone suffering from HORMONE ISSUES, anxiety and/or constipation or IBS

  1. Get honest with yourself about your relationship with refined sugar….along with its counterpart coffee, sugar directly increases our cortisol levels. It is also very addictive and can enhance mood swings, irritability, and anxiety



Ditch the sugar in your coffee, and replace with raw honey or pure maple syrup….try to get honest with yourself about how often you use/eat refined sugar through your day.  Try to find alternative snacks that will fuel you – fruit, veggies and hummus and nuts are all great choices.  If you feel you have a dependency on sugar that you cannot break on your own, please email me to inquire about group programs that will do the trick! The accountability and guidance is key.  We all need a community to foster change!

  1. Start to ADD IN FOODS that will nourish your adrenal glands. Lemons, DARK GREEN VEGETABLES, celery, cucumber, apple cidre vinegar, licorice root tea, apples, cinnamon are all foods that should be eaten in abundance through out the fall season to nourish your adrenals


Commit to cutting up a veggie a day for a mid meal snack.  PREP for this the night before…bring one cut up veggie each day with you, if it is there you will eat it – trust me! Cucumbers and Celery are great for people who need more skin hydration and are also looking to lose weight.  Also see the GREEN SOUP RECIPE below for ways to incorporate more veggies.


I just returned from the most magical weekend away at the yoga weekend – a yoga retreat that took place at Camp Walden in Bancroft, Ontario.  

I realized so much these past 48 hours, but the most profound thing I realized was the importance of connecting to that spot in ourselves that is so often covered by deadlines, and car pool and lists.  The part of ourselves that is free and calm and peaceful.  The part of ourselves that is free of cortisol (stress) and able to relax in a very peaceful way.  These experiences we have are medicine for the soul.

The million dollar question everyone has after an experience such as this is – how do we bring this home?  How do we “keep” this, amidst the chaos..  While I do not have the answer, what I did realize is the importance of connecting to that place (even if for a minute) each day or each week- even in the CHAOS.  Slow down, breathe, take a yoga class, try a meditation practice, walk in nature, read an inspiring blog post….whatever is takes to calm the body enough to see your true self – our kind compassionate place full of love and kindness and peace.  Yoga and connection repair our body and are the most impeecable ways to decrease and reduce cortisol from the body.  These practices are a MUST for anyone looking for true health and balance….


Commit to a yoga class this week! Download calm app and try a meditation.  GET OUTSIDE while the sun is still shining and walk, ditch your phone MORE ( this is SO KEY!!!)

  1. If you are going through a particularly stressful time- you may want to add some supplements to your regimen. My favourtie supplements for nourishing the adrenal glands are the following:

Fish oil (Carlson)

Vitamin B12 – natural factors

Vitamin D – an absolute must

Rhodiola – rhoziva brand

Astragalus – st francis herbs

Important disclaimer:  Please consult with a Naturopathic Doctor before starting any new supplements, especially if you have any health conditions or take other medications

Each small change, makes a difference! Truly – it is not all or nothing – take some of these easy changes, and try them out!!

Keep me posted and stay connected – comment on the blog post, or in the comments on FB, and let me know what change you want to make!


GREENS DETOX SOUP by Delicious Dish

This soup is packed with so many green (and a little orange) vitamins. It’s filling and super nutritious. When your hungry, grab a bowl of this and you will feel very satisfied. You can add a can of white beans (drained and rinsed) to this soup if you want to up the protein.


2 Tbs. olive oil

1 leek, white and light green part only, sliced thinly.

1 onion, med. Diced

1 tsp. turmeric

1 Tbs. grated ginger, more to taste

2 cloves garlic, chopped

2 zucchini, med. diced

6-7 shitake mushrooms, stems removed and caps sliced

2 cups broccoli florets, optional (it falls apart, beware)

1 sweet potato, peeled, med. diced

2 med bok choy, bottom removed and leaves sliced in half

4 cups chopped kale

12 cups water

2 tsp. sea salt

1 box of washed baby spinach

Juice of 1 lemon, optional*you can use Swiss Chard in place of any of the above greens


  1. In a large pot, heat oil, add leek and onion, sauté until soft, about 7 minutes. Add turmeric, ginger and garlic, sauté for 2 more minutes. 
  2. Add all the rest of the veggies EXCEPT the spinach. Add the salt (don’t add the lemon yet). Add the water. Bring to a boil, cover and turn heat to low. Cook for an hour or a little more. The potato should be soft and the zucchini should be falling apart. Turn heat off, add spinach stir, let wilt. 
  3. Taste for seasoning, add lemon, taste again. 
  4. Eat for 4-5 days, it will last!! 

Makes about 20 cups.