Cooking demo


On March 18th, Energy Shack Juice Bar Inc in collaboration with Toronto East SDA church presented a free online cooking demonstration with information and recipes that help to lower blood sugar. These are some of the recipes from the meals that were prepared. If you need help to improve your blood sugar levels, get in touch with us today. We have over a decade of experience with a 100% success rate at helping to reduce high blood sugar naturally.

Carolyn Nichol is a Certified Holistic Nutritionist. You can book your nutritional consultation by emailing us at: You can call us at: 647-637-6755 or go to:

To prepare:
1 cup Chia dry
4 cups unsweetened almond/soy milk
¼ cup maple syrup
¼ cup coconut cream
Mix well with hands and set overnight
In the morning, portion the following layers:
½ cup chia
1.5 tbsp fruit topping
1.5 tsp shredded coconut
½ cup chia
1 tbsp fruit topping
2 Tbsp of raw sunflower seeds/ pumpkin seeds/ almonds/ walnuts/ pecans
1 tsp shredded coconut
Enjoy after 2 cups of low glycemic fruits for breakfast.

1 ½ cup chopped onions
1 head of raw spinach chopped
1 package medium firm tofu drained for 4 hrs
1 Tbsp braggs / Tamari/soy sauce
½ tsp dried basil, oregano
1 tsp sea salt
1 ½ cups cooked quinoa/millet
¾ cup raw walnuts or almonds chopped – optional
Put everything into a large bowl and mix well. Taste and adjust seasoning as needed. Form into
palm-sized patties and bake in the oven at 350 for 20 minutes or until golden brown. Serve with
sweet potatoes, steamed veggies and a large salad.

Sunflower Caesar Salad Dressing
1/2 cup raw sunflower 2 tbsp. olive oil
1 clove garlic 6 tbsp. fresh lemon juice, or to taste
1/2 tsp. sea salt, or to taste 1/2 cup water

Blend all ingredients and serve over your favourite greens. Add a touch of honey or maple
syrup for sweetness if you like.

Cucumber Dill Dressing
1 cucumber diced
1 stalk of celery diced
½ bunch of dill
1 Tbsp lemon juice
Pinch of Himalayan or sea salt
Blend all ingredients in a high-power blender and serve

1/2 onion, diced 1/2 green bell pepper, diced
½ tomato diced 1 block firm tofu, drained
1 tsp. garlic powder 1 tsp. onion powder
½ tsp. salt 2 tbsp. nutritional yeast
1/2 tsp. turmeric

Water for frying
Sautee vegetables in water until soft. Crumble in tofu and heat through. Sprinkle on seasonings
and mix in the pan. *Tip can also be served cold in GF sandwiches or wrap

Healthy products - immunity boosters. Fruits and vegetables for healthy immune system. Top view. Copy space



1 orange, un-pealed

1 Grapefruit, un-pealed

1 lemon, un-pealed

3 cloves garlic

1 onion

¼ cup of water

Blend together and take 2 tbsp 3 times per day before meals. Keep in the fridge for 7-10 days. It makes a lot so you may want to do it just to make half a batch to start.


This one is not as strong as the recipe above, but easier to make and a little more palatable!

Liquify in the blender and take 1-2 teaspoons 3 x a day before meals.


Take a face cloth, run it under cold water, then put it in the freezer for a few minutes. Lay it on the chest and cover it with a dry cloth.  Leave it on for min 20 mins – 2 hours or, you can also go to sleep with it on.


Hot/ Cold showers in the morning. After soaping up and rinsing, go back and forth between as hot as you can stand and as cold as you can stand for 3 rounds as follows: 3 mins of hot followed by 20 seconds of cold, ending on cold.


Grate ginger, put it in a paper towel, secure it to the neck and leave on for 2 hours or overnight. 


1 onion, chopped

3 cloves of garlic, chopped

3 inches of ginger, grated

 Raw Honey

Layer in a glass jar. Drizzle honey (approx. 1 tsp) and repeat in layers. Place lid on. After 24 hours, drain off the liquid and discard thee rest of the ingredients. Keep in the fridge indefinitely.

Allergy sign on white bread rolls, allergic gluten intolerance and diet concept


This can become very daunting in life, especially at social gatherings or eating out anywhere that’s not your own kitchen.
If your allergies have come on later in life, it’s very possible that it could have occurred for a number of reasons:

1. High emotional stress:
When we go through constant high-stress periods, our immune system becomes suppressed, cortisol is high and we can create an environment where the body loses its ability to digest certain foods properly and the immune system mistakes them as ‘invaders’.
In this situation, by healing the stomach and gut and strengthening your immune system, you should be able to eventually re-introduce once-loved foods back into your diet.

2. Leaky Gut Syndrome:
We have probably all heard about this before, but what is it really?
Our intestinal tract is lined with small perforated molecular ‘holes’. When food is properly digested, it’s broken down into a molecular state that can pass through the intestinal wall and be carried by the bloodstream to its proper destination.
It’s important to understand that only food “molecules’ should ever pass through the intestinal wall. When we eat a lot of wheat, or other Genetically Modified Foods (GMO) or have a lot of stress, these stress chemicals and modified food chemicals make larger holes in our intestinal tract allowing actual food particles to pass into the bloodstream. The immune system sees this as an ‘invader’ and creates a defense response every time you consume that food item or something similar.

If this sounds like something you are experiencing, there are ways to fix it. Don’t suffer alone, book your consultation with our in-house Nutritionist today.


How do we get rid of allergies?

Allergies are tricky. There are some people who are born with certain allergies, some who develop them later on. Some people react to food, others to the environment. Others break out in hives or get itchy eyes. As a nutritionist, I must say that allergies can be tougher for me to help people tackle than a cancer tumor, but there’s hope. Today we will take a look at managing,


1. IT STARTS IN THE GUT: Most people with environmental allergies generally have some type tummy trouble.
This could be an imbalance of digestive acids, not enough probiotics, and possibly a leaky gut system. If you can start work on improving your gut health you may find your allergies start to diminish thereafter.

A few simple changes to begin with are
1) Stop snacking. Snacking interrupts digestion and can frequently cause tummy trouble.
2) Regulate mealtime. Make breakfast and lunch your larger meals of the day. Keep dinner light and finish eating minimally 4 hours before bedtime to allow your stomach to rest while you sleep.
3) Probiotics. You may also need a probiotic or possibly another supplement if a leaky gut is the issue. If you need a detailed assessment, our Nutritionist would be happy to meet with you and help you on the road to healing.

2. IMMUNITY: If you have a strong immune system, you should generally be able to handle most ‘intruders’ like pollen, ragweed, or other environmental irritants with ease. By strengthening your immune system you can help your body react better to these types of irritants and intruders.
1) Sleep. Sleeping for 7-9 hours by or before 10 p.m. is important to maintain strong immunity.
2) Sugar. Sugar depletes the immune system by 25% for 1-5 hours after consumption so stay clear of any refined sugar. Garlic and Vitamin C are two great ways to increase and strengthen the activity of your white blood cells. Try taking daily when the body begins to show signs of outdoor allergies. You can also stop in for our Camu Camu or Immunity shots, which are sure to give you some relief.

Vegan Mac'n Cheese


Cashew Cheese

½ cup raw cashews (soaked overnight)

1 tsp onion powder

2 tbsp nutritional yeast flakes (found in bulk / health food stores)

1 ½ tsp sea salt

1 clove of garlic

¼ cup diced red pepper

2 cups water

Using a blender, blend cashews with onion powder, yeast flakes, salt, garlic, red pepper and half the water.  Blend until smooth.  Add the last cup of water and blend.   Pour into a sauce pan and bring to a slow simmer.  Continue to simmer until it’s a thicker consistency, being sure to stir and scrap bottom from sticking cashew meal.  (7-10 min)

TIPS: This cheese can be poured over your favorite vegetables, potatoes or pasta.  Also, omitting the red pepper makes this a ‘white’ sauce that can be poured over most any vegetable or put in a casserole.

Mexican Enchiladas

1 Tbsp oil                                                                                                             ½ onion sliced

2 cloves garlic minced                                                                                    2 tomatoes diced            

3 sweet peppers (try to use at least two different colours)             2 Tbsp chili powder

1 Tbsp cumin                                                                                                      ½ Tbsp coriander

1 tsp garlic powder                                                                                         1 tsp fine sea salt

1 cup black beans rinsed and drained                                                      Juice of 1 lime

½ cup chopped cilantro (option)                                                                1 cup grated Daiya Cheese (optional)

8 large tortillas

Mole Sauce:

1 can ground tomatoes or diced blended.

¾ cup water

1 Tbsp honey* optional

2 Tbsp chilli powder

1 Tbsp cumin

1 Tbsp carob – optional

Directions for filling:

In a dry pan, heat chili, cumin, coriander, garlic powder and salt for 3-5 minutes, or until fragrant. Set spices aside. Heat oil and add remaining vegetables. Cover lid and simmer for 5 min. Add spices (and a bit of water if you find there isn’t any water coming from the veggies). Cover and let steam for another 5 min. Add the lime juice & beans and cook for 5 more min. stirring often. Peppers should still be a little firm but not crispy. Remove pan from heat and stir in fresh cilantro.

Directions for Mole Sauce:

Add all ingredients in a sauce pan, and let simmer for 10- 15 min. Add more water or sugar as needed. This should be a thick sauce, but still one you can pour and not needing to be spread, and not bitter, but also not sweet. Remove from heat.


Lightly oil a 9 x 11 “ casserole dish. Lay out one tortilla, put a few spoonfuls of filling, and sprinkle with cheese. Pull one side over and tuck under filling, fold in sides and continue to roll. Lay seem down in the dish. Repeat with remaining wraps pushing them one against the other in the dish. Pour mole sauce over and sprinkle with cheese. You might want to leave a little mole sauce on the side for dipping. Bake covered at 350 F for 30 min. Serve warm, with guacamole & salsa if you like.

GO PLANT BASED WORKSHOP (Instagram Post (Square)) (1)



Banana Carob Waffles

2 Cups Garbanzo Flour 

1 Ripe banana

1/2 Tsp Vanilla

Pinch sea salt

1 Tsp Chia seeds 

2 Tbsp Carob Powder

1 Cup Plant Milk

2 Tbsp Apple Sauce


Add dry ingredients together and slowly mix as you add in wet ingredients. Grease Waffle iron with a bit of coconut oil and pour batter in leave until brown.

Cornbread Waffles

2 Cups Garbanzo Bean or Chick Pea Flour

1 Cup Organic Cornmeal

1 Cup Applesauce

1/2 Cup Plant Milk

1/2 Tsp Sea Salt

2 Tbsp Coconut Oil

Add dry ingredients together and slowly mix as you add in wet ingredients. Grease Waffle iron with a bit of coconut oil and pour batter in leave until brown.

Fig Compote

1 Cup dried figs

1 knob of grated ginger

1 tsp Vanilla

3 Medjool Dates

1/2 Cup water

Pinch Sea salt


Put pot on stove in Medium heat.  Add dried figs, Ginger and dates cover and boil to a reduction for 5-10 minutes remove and put in blender pulse 2-3 times add mixture to pot then sprinkle pinch of sea salt and vanilla. Keep on low heat for 3 min and remove.

Creamy Cashew Sauce

1/2 Cup Raw Split Cashews

1 Cup Water

1/2 squeezed lemon juice

1 Tsp Nutritional Yeast

1 Veggie Bouillon Cube

1/2 knob garlic


Add all ingredients to blender blend till smooth. 

Pour ingredients in pot on low heat stove. Summer for 3 minutes.

Scrambled Tofu

 1 Firm Tofu

 1/2 Tsp Celtic Salt

1 Tsp Nutritional Yeast

1 Tsp Turmeric


And 1-2 Cups water in pot on medium heat stove.

Crush Tofu by hand and add tofu to pot of boiling water.  Add Turmeric and Celtic Salt the. Sprinkle nutritional yeast. Cover pot with lid and boil to a reduction or until tofu is softened and fluffy.

Sprinkle a garnish like basil or parsley.

Salad Recipes

Cashew Crunch Coleslaw

Serves 6

3 cups shredded green cabbage

3 cups shredded red cabbage

1 cup shredded carrots

1 red bell pepper diced

½ cup diced green onion

1 bunch of cilantro

½ cup chopped cashews

½ cup slivered almonds

2-3 TBSP sesame seeds


2 TBSP sesame oil

2 TBSP olive oil

2 TBSP coconut aminos

4 TBSP lime juice

Zest of 1 lime

1.5 TBSP maple syrup

2 cloves garlic, minced

1.5 TBSP ginger, minced

½ tsp salt or to taste


Whisk dressing, pour over mixed salad ingredients and toss.

Spiralized Zucchini with Green Herb Dressing

Serves 6

6 cups spiralized zucchini

1.5 cup fresh baby green peas

2 cups of sliced red cherry tomatoes

1.5 cups of sliced asparagus tips marinated in the dressing overnight

½ head of romaine lettuce roughly chopped as a bed for the salad


¼ cup tightly packed parsley, chopped

¼ cup loosely packed basil, chopped

½ cup raw cashews, soaked 20 minutes in hot water, then drained

2 large cloves garlic

3 TBSP chives

2.5 TBSP lemon juice

1 tsp coconut aminos

½ tsp salt

⅓ cup water, more as needed


Drain soaked cashews. Blend dressing ingredients in a high speed blender. Add 3 TBSP dressing to asparagus tips and marinate overnight. Mix dressing with the rest of the salad ingredients except romaine lettuce. Serve dressed salad over a bed of roughly chopped romaine lettuce.

Beet, Dill and Walnut Salad

Serves 6

3 medium raw beets peeled and shredded

¼ fresh basil leaves cut in ribbons

¼ cup tightly packed dill, chopped

¼ cup chopped walnuts

¼ cup pumpkin seeds

4 cups arugula to serve as a bed for the beets salad


2 TBSP olive oil

2 TBSP lemon juice

½ TBSP honey

Zest of 1 lemon

Pinch of cumin

Salt to taste


Whisk dressing ingredients together. Mix salad ingredients together, pour dressing on and mix well. Serve over a bed of arugula


Vegan Butter Chick-peas

Serves: Family of 6-10 people

– 1/8 Cup Ginger (finely chopped)

-1 Tbsp  Garlic (finely chopped)

– 1 Cup  Onion (finely chopped)

– 2Tsp Ground Coriander

– 2 Tbsp Garam Masala powder

– 1/4 Tsp Cayenne Pepper

– 3 Tsp  Curry Powder

– 4 Sprigs Thyme

– 1/3 Cup  Tomato Paste or Marinara Sauce

-1 Can  Full Fat Coconut Milk

– 1 Can Coconut Milk

– 3 Tbsp Vegan Poultry Seasoning

– 3 Tbsp  Coconut Oil

– 6 Cans Chickpeas or Dried Chickpeas Pre-soaked (Approx. 8-12 cups)

– For Sauce: Heat Pan with 2 tbsp Coconut oil. Add Powdered spices: Garam Masala, Curry powder, Ground coriander and Montreal Chicken Seasoning. Let simmer lightly, while adding chopped onion, garlic and ginger. Add Tomato sauce/ Marinara sauce and Full Fat coconut Milk. Add 2 sprigs of Thyme, stir until well mixed together and let cook for 10-15 minutes on medium heat. Turn on low heat. 

 For Chickpeas: In a larger cooking pan, heat 1 tbsp coconut oil on medium heat. Add 1 Tbsp Montreal Chicken seasoning and curry powder and let simmer for 1 minute. Add 2 sprigs of thyme and pre-soaked or canned chickpeas. Slowly mix in Pre-cooked Vegan Butter Chickpea sauce and let simmer for 30 minutes. Add last can of coconut milk (as needed) and let simmer on medium heat for another 15-20 minutes. Add cayenne pepper to taste. Serve over Rice or with Naan Bread. 

Tofu Stir-fry:

Serves: Family of 6-10 people


– 2   Packs of Extra Firm Tofu ( Chopped into cubes) 

– 2 Tbsp Braggs Liquid Seasoning (Soy Sauce)

– 1tsp Vegetable seasoning ( LaGrille)

– 1/4 Tsp Cayenne Pepper


– 1 1/2 Low Sodium Soy Sauce

– 1 Tbsp Sesame Oil

-1 Tbsp Tapioca Flour 

-1/2 Cup Water

Stir Fry:

– 1 Tbsp Cooking Oil  (Coconut oil)

-4 Gloves Garlic Chopped

-1 inch Ginger finely chopped

-1 Tbsp  Toasted Sesame Seeds

– 4 Stems of Green Onion (Chopped)

– 3 Cups Broccoli heads

– 1 stack of asparagus (approx 10 stems – cut into 1/2 inch sizes)

– For Sauce: Mix cornstarch with cool water until even. Heat Small sauce pan with a small 1/4 cup of water, adding in some of the chopped garlic, onion and ginger once hot and sizzling. Add soy sauce and cornstarch mix into the pan and stir for 1-2 minutes on high heat to let the sauce thicken. Turn off heat and set aside to later add to Stir-Fry. 

– For Broccoli: Boil water in a pot and lightly steam broccoli until bright green. Quickly strain and set aside. 

– For Tofu Stir-Fry: Heat non-stick frying pan and add Grapeseed oil, Vegetable seasoning and cut up tofu. Sautee until lightly browned and add Braggs Liquid Seasoning. Cover and let cook for about 15 minutes. Stir as needed to avoid overcooking and making tofu too crispy. Add Cayenne Pepper to Taste and then remove from heat. 

– Lightly sauté onion, garlic & ginger in 1 Tbsp coconut oil adding washed asparagus. Sautee for 8-10minutes until bright green, then add Broccoli. Stir in Sesame oil, and Sauce and let it simmer for 2 minutes. Add pre-cook tofu cubes, toasted Sesame seeds and chopped green onion. Remove from heat and serve with Rice or noodles. 

Entree (Side-dish) #3 – Vegan GF Naan Bread:

–  1 Cup   1-to-1 Gluten- Free Flour (Red Mills)

– 1 1/2 Tsp Baking Powder (Aluminum Free)

– 1/2 Cup + 3 Tbsp Vegan Yogurt (Coconut Plain)

– 3 Tbsp Vegan Butter

– 2 Tbsp Parsely/ or cilantro

– 2 Cloves Garlic Cloves (Chopped Finely)

-1/4  Tsp  Sea salt


– First mix the GF Flour, Baking powder & Vegan Yogurt. It will seem crumbly. Then, knead & squeeze the dough, knead and squeeze, until it feels slightly damp. It won’t feel like regular dough that isn’t GF. 

If the dough feels dry and doesn’t fee like it has come together add a little yogurt until you have this consistency. 

– Once the dough is formed, sprinkle some of the GF flour on parchment paper and get out a rolling pin. Divide the dough into 4 and roll out 1 piece at a time on the parchment paper. Allow the dough to rest for 5-10 minutes.

– Turn the heat on your pan or skillet  (cast iron if you have one) on low heat for 3-4 minutes. Place the dough in pan and let sit for  1-2 minutes. Lift and check the bottom with a spatula to make sure it is cooked, then flip and cook the other side for 1-2 minutes, until slightly browned. 

– Take 3 Tbsp melted butter, add minced garlic, salt and parsley or cilantro to butter. Mix in and using a basing brush, lightly spread garlic butter onto Naan bread and serve with Hummus, or your favorite curry dish. 



2 cups frozen mango

2 cups frozen pineaple

1 cup coconut cream/ mik from a can

2 tsp lime juice

1/2 cup shredded coconut – toasted in a dry pan

In a dry pan on low, toast the coconut.  With a hand–blender, blend the frozen fruit with the coconut cream and lime, add more of the cream if needed.  (It’s best to bring the fruit out of the freezer 10 min before to slightly soften)  Hand blender is best as it gives the ‘ice cream’ texture.  Do not over-blend, you don’t want this to be a ‘smoothie’ consistency.  Once blended scoop into a bowl and top with toasted coconut.  ENJOY! 


½ cup cashews (soaked overnight)

2 packages soft tofu

½ cup coconut cream

¼ cup maple syrup

¼ cup date syrup (or 6 dates soaked)

¼ cup coconut oil

¼ cup roasted carob powder

Blend everything together until smooth.  Chill and serve as a mousse, freeze and serve as an ‘ice-cream’ cake.  Top with toasted coconut or raspberry compote.


  1. Hormone imbalance
    Our liver plays a major role in hormone balancing. When the liver is backed up with toxins, it’s near impossible for the other processes to be done well. Some symptoms you may be experiencing are lack of energy, lack of sexual drive, low testosterone, difficulty losing weight, trouble sleeping and even infertility.
  2. Skin irritations
    Our liver is the most important detox organ, but the skin is the largest one. Our skin is full of pores all over our body. When the liver is backed up, the skin is used to excrete toxins. This can create a lot of skin irritation, especially if you already have a comprised skin disorder, like psoriasis or eczema. However, even if you don’t have those issues, unknown skin rashes or irritations are usually the response of a backed-up liver.
  3. Gallstones
    Cholesterol plays an important role in our body. The liver helps to convert it to vitamin D, which is used for nervous system function and many other processes in the body. The liver produces bile to dissolve any extra cholesterol that is not needed. The liver sends this bile to the gallbladder to be used for digestion. If the liver is overloaded with too many toxins often the cholesterol doesn’t get broken down properly and stones are created both in the gallbladder and the liver. If you have gallstones, it is guaranteed your liver is compromised
    Did you know that in 2022 we were able to help 5 out of 5 individuals avoid gallbladder removal surgery by doing our Nutritional healing program? If the right remedies are used, the body is able to purge stones naturally.

Every one of our clients over the last 10 years has had success!

DID YOU KNOW The Energy Shack has natural ways to help detoxify the liver and pull unwanted cholesterol from the body naturally? Call or email us to book a consultation today 647-637-6755 or or click on this link:


    Our liver is one of the most complex organs in the body, filtering toxins from the blood, aiding digestion, helping to regulate and produce cholesterol, regulating blood sugar, and balancing hormones… and this is just the beginning. When alcohol is metabolized by the liver, it actually poisons the liver. Each time your liver filters alcohol, liver cells actually die. They are poisoned to death. Yes, cells can be reborn, but it’s quite the process. Studies have shown that even an ounce of alcohol a week sets the liver back in its detoxification process.
  2. DRUGS (of all kinds) AND SUPPLEMENTS TOO!
    Now you may be thinking, I don’t do drugs, but I have to tell you that in my opinion, our pharmaceutical companies are the biggest drug dealers of our time. Yes, street drugs are absolutely detrimental to the liver, but even our medication and believe it or not, supplements are hard on the liver. All of our meds and supplements are processed and come with a lot of waste by-products that the liver has to work so hard at filtering out. That means less time to do its other jobs of keeping your blood clean, helping with digestion and regulating your hormones. If you are on medication for issues you were not born with, it may be possible that with a change of lifestyle, we can help you reduce your medication intake. Also, beware of over-supplementing. Nothing is as natural as eating pure herbs, but once it’s in a capsule, it’s processed and too many supplements create a toxic effect for the liver. Talk to our nutritionist to learn more.
    Well, this one will be short when you understand that vinegar is just fermented wine. Yes, all kinds of vinegar, including Apple Cider is just alcohol in disguise. So just go back and read #1 and replace the word “alcohol” with vinegar and you will quickly see the detriment it causes.


    Yup, those annoying weeds that grow all over your lawn every spring…your liver loves them. However, I wouldn’t go foraging through your lawn to make a salad because those are most likely contaminated. However, grown properly, dandelion leaves (not the flower) have a powerful way to help the liver with its detox function. Juiced, they are very bitter, but also extremely healing. You can also get dandelion in the form of capsules or herbal tea, which would be best consumed on an empty stomach.
  2. BEETS
    The truth is, that almost all vegetables are really good for the liver. However, beets do stand out. Beets naturally activate liver enzymes and also help to increase bile levels. In turn, that helps the liver with its detox functions. It’s also no secret that beetroot juice resembles the colour of blood. Its makeup is very similar, lending us its properties to keep our blood strengthened. Since the liver’s primary function is to keep our blood filtered, strong healthy blood gives the liver a helping hand with its detox process. Cooked beets are great, but organic juices mixed with beets have a potent, positive effect on the liver.
  3. FIBRE
    When we think of fibre, we think of bowels, but here’s the thing: When the liver has gone through its 2 phases of taking our toxins and reducing them to particles that can safely leave the bloodstream (thanks to your beets and greens), but it still needs a helping hand to get these toxins out. Healthy fibre, mostly found in salad veggies and fruits, are very sticky, When they pass through the colon, there is a portal (coming from the liver) that the toxins travel through towards the intestinal tract. If we have enough fibre in our diet, the fibre sticks to the toxins and they get expelled from our system. It’s an AMAZING process! However, if we don’t have enough fibre in our diet, guess where those toxins go? Yup, back into the bloodstream, feeding disease and wreaking havoc on healthy blood cells. The fibre found in cereals and bread does not do this job very well. You need your fruits and veggies!

Need help choosing the right fibre and more help for a healthy liver? Call or email us for your consultation 647-637-6755 or go to



It’s definitely getting c-c-cold outside.  It can be hard to adjust to the colder temperatures, but winter isn’t going anywhere for a few months, so let us help you get adjusted:

1.  WEAR LAYERS:  Wear your clothes in layers.  A tank top or t-shirt under your regular shirt, a thin long sleeve under your sweater.   These layers trap in the heat between the garments helping you to stay warm.

2. GET OUTSIDE!:  Yes, you heard me right.  Stop hiding indoors, get yourself a hat, gloves, scarf, good boots, and a warm jacket, and head outside.  It has been said before that “There is no such thing as bad weather, just bad clothing”.  Once you get moving, the cool weather is refreshing, and really, the snow on the ground is so beautiful.  Fresh air clears the mind, purifies the blood, improves digestion, and keeps your respiratory system clean among many other health benefits.

3. WEAR YOUR BOOTS & HAT: Even if there’s no snow.  Boots keep the feet warm, and when the cold hits between the “shoe and the pants” everything feels cold. Boots keep the feet, ankles, and part of the leg warm. Cold extremities can mean a cold body.  Did you know that 10% of our body heat can be lost through our head, so keep your noggin covered!. When the top and bottom are toasty, the rest of the system tends to be also.

4. WARM UP YOUR WATER:  Water is so important to keep the blood flowing, impurities out, and bowels moving, so no matter the season you want to stay hydrated.  Instead of cold or room temperature water, try drinking warm water between your meals.  Really hot things can be ‘scarring’ to the esophagus, so you don’t want hot boiling water, but warm water is so wonderful.  When the tummy is warm, the blood system is happy and your temperature stays regulated.