Quick, easy snack ideas

Quick easy Snack Ideas

Something that I’ve always struggled with is the snaking…. it’s always so easy to just grab a bag of chips or box of crackers. I’ve come up with a list of some easy healthy snacks to help myself and my family make better choices. I find for us the best way is to keep this list handy and visible in the kitchen. You can add new ideas to it at anytime, and when your having a hard time thinking about ideas its right there for you. Another good tip I find helps is to wash and cut up your veggies right when you get home from the grocery store.

I use Rubbermaid Freshworks containers to help my veggies last longer in the fridge.

Here are some examples of healthy snacks we like:

  • Hard boiled eggs
  • Natural nuts
  • Veggies with hummus
  • Greek yogurt
  • unlimited Green Veggies
  • Rye toast with a natural Nut butter
  • Roasted Chickpeas
  • Piece of Fruit ( Pear, Apple, Banana, Grapefruit)
  • Piece of Fruit with Natural Nut butter
  • Smoothie
  • Protein Shake
  • Tuna(canned in water) with some hummus & veggies
  • Air popped Popcorn

Eating before and after a workout

Eating Before and After a Workout


Eating before you work out is very important, it fuels your body and feeds your muscles. 
Anywhere from 3hrs to 30mins before is ideal. That seems like a big-time frame but I look at it like this if you are eating a Full well-balanced meal you probably want to keep it around the 2-3hr mark, if you’re having a lighter meal/snack its ok to eat it closer to your workout time. I typically try to keep it around the 2hr. – 1 1/2 hr. mark. 
I find for me it gives my body the energy and fuel it needs and I don’t cramp up while working out.

Find what works best for you!
Types of Food to eat Prior include HEALTHY CARBS with some Protein.
– Fruit (Banana, Apple)
– Oatmeal
– Smoothie
– Sweet Potatoes
– Whole Grains
– Eggs
– Chicken Breast

You NEED to eat after a workout. This helps you repair and strengthen all the muscles you just used and helps to Replenish your body. 

You want to try and keep it within 20-60 mins post workout.
Think PROTEIN with some healthy Carbs!
– Eggs
– Chick Breast with Veggies
– Fish
– Fruit with Nut butter
– protein bar or shake
– Chocolate milk
– Nuts & dried fruit

Also, DON’T forget to drink plenty of WATER before, during and after a workout.

Staying Hydrated.

How much water should I drink every day?

Why is drinking water so important?

These are questions I have asked myself many times.

Below are some easy ways to remember how much you need, why your body needs it and some helpful tips to reach your daily goal.

So How much do you really need?

Equals number of oz.
Divided by 2
Your Weight (lbs)

(Example 160lbs / 2 = 80oz.)

Some Benefits to drinking water:

– Keeps you skin looking healthy

– May prevent headaches

– protects joints

– energizes muscles

– increases metabolism

– more energy

– Protects internal organs

– Regulate body temperature

At first it can seem a bit daunting … I definitely asked myself how am I supposed to drink this much water in one day?

But it is possible!

Here are some tips and tricks to reach your goal:

– pick favorite mug/glass/bottle you love drinking from.

– add flavor using lemons, limes, cucumber, some berries.

– keep full jug/ glass beside you… if you see it you’ll remember to drink!

– get an app to remind you

– start a water challenge with your friends and family

– Take a water bottle and Mark times of the day on it.

– set small goals within the day.

  • Before I have a shower drink one glass,
  • after I have a shower drink one glass,
  • at breakfast drink 2 glasses and so on.

Remember Water is the BEST thing you can put into your body!

Recipe: Mashed Cauliflower

My name is Sheila Daniel and I am writing some blogs for Body Design Fitness. I am 53 years old and living with kidney failure due to a hereditary kidney disease. Because of my condition, I  have been working harder to increase my health and fitness in order to be healthy enough for a kidney transplant. I have always been interested in health and nutrition and completed the Integrated Health program in 2003 with a Registered Holistic Dietitian designation. Though I do not currently work in that field, I am pleased to share some information and recipes. I hope you enjoy these blogs! 

One of the foods I love, especially during all the holiday season dinners, is mashed potatoes. As I need to watch my weight, and watch my potassium due to kidney disease, I found some yummy alternatives. 

Creamy Mashed Cauliflower 

8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
⅓ cup nonfat buttermilk (see Tip)
4  teaspoons extra-virgin olive oil, divided
1 teaspoon butter
½ teaspoon salt
Freshly ground pepper to taste
Snipped fresh chives for garnish

Preparation 15 minutes 
Ready In 30 minutes

Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with ¼ cup water, cover and microwave on High for 3 to 5 minutes.) Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition information 
Serving size: ¾ cup
Per serving: Kcal 107, Fat 7 g, Saturates 1 g, Fiber 4 g, Carbs 10 g, Protein 5 g, Sugars 5 g, Sodium 339 mg

Celeriac, Apples and Horseradish Mash – serves 4

1 celeriac peeled and roughly chopped
2 eating apples, peeled and roughly chopped
1 tbsp creamed horseradish

Preparation 10 minutes
Ready in 20 minutes

Put the celeriac in a large pan of water and bring to the boil. Cook for 15-20 mins until tender, adding all the apple apart from a few pieces, for the final 5 mins.
Drain well and return to the pan, then mash until smooth. Stir through the horseradish and some seasoning. Garnish with the remaining apple slices, if desired.

Nutritional Information 
Per Serving – Kcal 73, Fat 2g, Saturates 1g, Carbs 11g, Sugars 9g, Fibre 11g, Protein 3g, Salt 0.5g


Sheila Daniel, RHN 

10 ways to detox the body naturally

 It’s not hard to give your body a little break from all the chemicals and additives in our food and you can do so without any expensive shakes or products. You should try to do this detox for at least seven days, though you can do for up to thirty days. Try to do two to four times a year for maximum benefit. 
Here are 10 quick and easy tips on how to detoxify the body naturally anytime of the year. 

1. Do eat lots of fresh organic fruit and vegetables in your diet. Even if you don’t usually buy organic, invest in it for the period of detoxification. You want your body to flush out toxins, not be adding in additional chemical residues for your body to battle with. 

2. Do drink 2 – 2 ½ litres of clean water daily. Best to drink between meals and not with meals. Water helps your body eliminate waste and clear out fatty deposits. Your kidneys can’t work properly unless your body is properly hydrated, which adds to your liver’s workload. Start each day with a mug of warm water and lemon juice. This helps your body flush out the small intestine. Remember that your body is about two thirds water. As excess water isn’t stored you need to top yourself up daily. Fill a large drink bottle or container and keep it handy while you work so that you are constantly rehydrating your body throughout the day.

3. Do eat meals based around natural detox superfoods such as leafy greens. Increase the percentage of these highly alkaline foods for the detox period. Increasing the alkalinity of your body raises your blood’s solubility so that foreign chemicals and heavy metals can be cleared out of your system. Eat fruit and vegetables instead of creamy and sugary snacks, and up your intake of green smoothies and vegetable soups. See next weeks blog for some recipes. 

4. Do listen to your body. For example, we are told that breakfast is the most important meal of the day. You may eat breakfast first thing upon waking in the morning or soon after. You may even eat early “for energy” when you’re not yet hungry. Your new rule about breakfast is this: never eat when you are not hungry! If your body is not telling you that you’re hungry, it’s telling you that you don’t need any food. We all need to start listening to our bodies more instead of trying to follow any diet formula. 

5. Do get enough rest. Your body works hard once you give it the chance to clean out accumulated toxic debris, so allow yourself plenty of sleep in order to recharge your energy. Cravings for unhealthy food often appear at the end of the day when you’re particularly tired, so getting to sleep earlier will have a double benefit. You’ll be able to avoid the time of day when you are most tempted to break your detox routines and you’ll also feel well rested the next morning.

glass of water amongst olive leaves

6. Don’t drink coffee, try herbal teas instead. Health food stores carry an interesting range that will inspire you to prepare yourself a steaming hot cup of an exotic detoxifier. You’ll actually feel pampered rather than caffeine-deprived. Strong herbal detoxifiers include dandelion and milk thistle. Juniperberry teas and cranberry juices are useful for getting your body’s water balance evened out.

7. Don’t drink alcohol – substitute sparkling waters and fresh fruit juices. Drinking alcohol swings your body through a false high/depression cycle and can cause fluctuations in your blood sugar levels. Breaking out of the pattern is easier when you can replace your cherished daily habit of a glass or two of wine or beer with a drink that will ultimately make you feel just as good, if not better. Blend up a green smoothie, try a cocktail of watermelon, mint and cranberry juice or go for a deep cleanse with fresh beetroot juice.

8. Don’t eat meat for the detox period as it slows your digestion and protein dominant animal foods are acid-forming. Eating a vegetarian diet has distinct health benefits so it’s worth considering giving your body a break, at least for a while. Environmental pollutants such as pesticides and the chemical sprays used on fodder accumulate in the fat cells of farmed animals. Unless you’re eating organically farmed meat you are likely to be loading yourself up with toxins just as fast as your body is flushing them.

9. Don’t forget to breathe and exercise. Sweat out those toxins and work your muscles to break down the residues trapped in fats. Being conscious of breathing contaminants out gives you a psychological boost too.

10. Don’t be surprised when your natural body detoxification leads you to consider detoxifying other areas of your environment. Cleansing your body will give you a surge of clarity that enables you to evaluate what you do and don’t need in your life. Detoxification and healing go hand in hand, and having fresh eyes may inspire you to make changes in a proactive and positive way. 

Sheila Daniel, RHN 

Guest Blogger: Nutrition Bites

It is true that it takes up to 30 minutes sometimes for an adult, to feel full after eating.  We have stomach sensors as well as all those brain signals that try sending messages for us to interpret and decide on how to handle each situation – including when to eat and stop eating. This depends on what it is (food, drink, mixed), how much they ate, how quickly they ate it as well as age and personal differences like size of stomach, emotions, pain tolerance and let’s be honest – mindfulness.

Mindfulness.  That buzz word goes around quite often now and it seems like, based on conversations I have had with others plus my experience in it, most do not understand it.  Being mindful is just noticing what is happening.  No judgement.  No emotion.  Just paying attention to cues (from your body in this topic) and then deciding with intent.  It’s no hippy answer or yoga lifestyle you have to have.  It’s just slowing down to pay attention to anything and everything (if you can) at any given time.  In this crazy busy world, it requires practice.  That being said, you need to start small and require constant reminders just like an alarm on your phone or scheduling a meeting.

It seems silly to do these things for eating.  It is supposed to be human nature to just eat.  How did it become so difficult to do what is supposed to be natural?  We live in a Western world where things are constantly done by other people: house builders, plumbers, farmers, dentists, etc.  But this extends to our food and eating behaviours.  For example: growing up in a mixed-ethnic home, I saw fruit farming as well as having my Italian barber-dad who came from Europe when he was 13 years old.  People talk about how Europe has it right with their Mediterranean diet and lifestyle.  What are we missing here that I see still to this day – we don’t even crack our own nuts!

Ready to eat almonds in a bag.
Ready to eat almonds in a bag.

I’m not kidding.  Yes, we have even found someone to crack our own walnuts, pecans, almonds etc.  I grew up with a nutcracker (it is not a ballet at Christmas time people!) and a bowl of varied nuts, but yes, at Christmas many times.  We sat around chatting, and having to “forage” and “process” our own food with friends and family at the table.  Experts say, nuts and seeds pack a great protein and healthy fat nutrition punch (part of the Mediterranean diet), yet we need to limit our servings sizes.  Well, I can tell you how the true Europeans do it: they have to spend time to get their food, and in the meantime, chat with their kids and neighbours – what we now call “building community and social support”.  It’s very difficult to over-consume nuts when you have to constantly be cracking them open to get the goodness (yet high in calories and fat) inside.  (They are healthy but in small quantities.)

I think we should go Back to the Basics (you will constantly hear that from me), and figure out why we eat so much but are so unhealthy and truly “empty” at times in a world that hands us everything on a silver platter, or in a grab-bag to go at a store a 2 minute drive away.

Here are my tips that might help you along – choose one or all of them to try.  It might lighten the load in more ways than one.

Tips to Eat More … Mindfully

  1. Cook foods from scratch. It helps you decide what you want, plan in advance and once you realize what goes into your food – you will actively choose healthier options.  It’s hard to do that with a frozen pizza or instant microwave dinner that doesn’t give you the option of hold the olives, or add the broccoli you do actually love.  And appreciating the end result will allow you to savour it more and longer.
  2. Eat spicy foods – This goes to the principal of classic “waiting to eat” tips ex: put your fork down in between bites, or chewing 25 times each piece of food – but this is definitely something that will remind you to be mindful as the hotter the food, the more likely you are to drink tons of water (added bonus of hydrating and filling your tummy and helping digestion). So kick up the heat, and savour the flavour.  (Ex: cayenne, chili, fajita and Cajun blends, even curry or ginger can work! But hot sauces can do the trick too.)IMG_1574

  3. Size matters! Eat on smaller plates – use lunch or small dessert plates – you can’t eat as much if you have nowhere to put it… but then move on to idea #4.

    Three different sized plates and two different sizes of spoons and forks. Size matters: choose smaller to eat slower and mindfully.
  4. Go back for seconds! Take half of what you think you want, or if following step #3 – you have to choose to serve yourself more. And better yet, keep seconds on the stove so you have to get up and decide on more food.  Or food safety – package up leftovers and straight to the fridge, so then you have to wait to reheat food to have another serving.
  5. Talk without your mouth full – practice your table etiquette (great for new graduates or families with children) and slow the process so you can listen to your fullness meter. As well, talking helps encourage positive relationships and will actually decrease emotional eating for those more susceptible to eating when lonely or upset.
  6.   Eat your veggies first – the heavy fibre will send quicker signals to your brain to stop eating. They are filled with vitamins and minerals but less calories by weight than say cookies.
     And of course, crack your own nuts! Take time to process them yourself.  You will eat less, and appreciate the work that goes into them more.  And to have another serving of a food that you have to cut or chop, or crack, means that you will have to think before you want to do the work for another, however many calories and grams of fat, even good ones.

As a conclusion (geeze that sounds like a grade 3 “hamburger” paragraph – it should be a sandwich maybe instead for healthy marketing purposes), I do not say in this crazy time to not buy a fruit tray already cut up for you.  It’s still healthy, absolutely.  And you might reach for chips instead if you don’t have something healthy and readily available and in your face when you open the fridge.  Definitely buy the fruit and veggie trays if that is the case.  And if you have ready to eat “junk” in the house combined with minimal impulse control, this might not work either if that is your default.

Yet, if you want to get away from the costly pre-prepared and processed foods that help us to eat mindlessly (and way more than we usually need!), try some of the tips above to really choose what you feed your body (and soul).  Now, let’s get nuts and get crackin’!


Let’s get nuts and get crackin’: Tips to eat more mindfully but less in “weight”

Belly Binding with Kelly Rogers

Hello to all the lovely mama’s of London and area,

My name is Kelly Rogers, owner of Happy Rock Holistics, with an incredible passion for holistic health and wellness. For the last seven years, my interest and drive to promote natural health options continually grows. My roots were planted with Holistic Spa Therapy where I worked with herbs & botanical infusions, specifically created for unique skin conditions. From there I grew into providing massage and really found my passion in deep tissue massage, specializing now in massage for pregnancy and infants and hot stone massage. Blending and using unique combinations of essential oils enhanced my journey, bringing a love and enjoyment into everything I do. Currently, I blend all the above into my present adventures, while teaching workshops and making 100% natural products, sold locally and on Etsy.

I’m the girl who wants to save the planet and heal the world. This intensified while I was pregnant and found a magical desire and connection to holistic pregnancy and birth and as my daughter, aged 2, and belly for our next little babester continues to grow, so does my quest for natural childhood health options.

Sacred Pregnancy is this really beautiful movement I came across when I was pregnant with my first babe. My naturopath at Rebirth Wellness told me about it and I remember feeling such a connection with this ‘love labour’ talk and creating positivity around birth.

They were holding live retreats around the world, and I was finally able to pursue a few of the training courses offered. I’ve completed Sacred Pregnancy Retreat instructor + am Certified Belly Binding Artist.

If you haven’t heard of Postpartum Benkung Belly Binding, here are some of the benefits:

1.assist in abdominal wall retraction (diastasis recti) 2. supports the womb after birth and speeds up the process of contraction 3. great for C-section healing 4. protects and assists swollen internal organs to return to their pre pregnant shape 5. tightens other body parts covered by the binding that may have lost muscle tone during pregnancy 6. improves circulation + breaks down fat and cellulite, accelerates fat burning 7. relieves water tension 8. supports spine and posture realignment 9. Support the pelvic floor 10. Offers back support 11. Release of muscular and tendon tension throughout the torso region 12.stabilizes loosened ligaments 13. helps close ribcage & hips to previous dimensions with steady pressured support 14. looks sexy 15. feels great

I would come to your place usually around day 3-5 to bind your belly. It is always lovely to pair your Belly Binding experience with a little bit of postpartum healing treatment. Whether you would like to choose from:

Ayurvedic Belly Firming Paste $25 Hot Stone Abdominal Press $15 Warming Oils Massage $20 Tuck in Ceremony + Blessing $20.

The Belly Bind on it’s own is $120 for me to bind and give you in home tutorial on binding is $25.

To borrow a bind just for the 40 day binding period is $65, instead of $120.

There is an Honoring bath + Flower crown that is also added into the whole Honouring Mama Package for $225 which includes all of the above.

You can wear the bind over top of clothes, on top of the underlay, or on bare skin.

You can wash the bind yourself. If it’s easier postpartum I can do a pick up, wash, iron, and deliver again for an extra $20.

It’s super common for friends and family to come together and honor the mama as well as a more private healing experience. Anyone who supports your post baby healing process are welcome to be present during the ceremony as well. It makes an unforgettable gift and experience.

Please feel free to connect with me regarding any of the information you have read.

So happy that I was able to share my experience and passions with you here, thanks for reading, and I look forward to treating you ladies!

Please like my page: Www.facebook.com/happyrockholistics

Contact info:

Kelly Rogers Www.Happyrockholistics.ca Happyrockholistics@live.com 519-319-5721

Products Sold at: The Been Garden -1018 Dundas Street Purdy Natural -111 Mount Pleasant Rebirth Wellness -256 Central Ave NORTH Yoga and Wellness -opening soon

and online through12007152_10156025932455626_1925273450_n: Www.etsy.com/happyrockholistics




Learn the art of infant massage!

Learn the Art of Infant Massage!


Claire Jackson was looking for an infant massage class in the London area for her daughter, after a frustrating search she could not locate a course suitable to normal family life (class time, older siblings welcome). Through her frustration her new career path was realized.


Claire recently attended a course held in Toronto by Tina Allen, founder of leading children’s health and nurturing touch organization Liddle Kidz Foundation and has now become an internationally Certified Infant Massage Teacher.


She has launched her business, Nurturing Baby, which offers parent educational courses in the healing art of Infant Massage.


Touch is critical for healthy development of a child and the abundance or absence of touch received in childhood shapes their emotional balance, physiological well-being. Infant massage provides the parent/caregiver with the opportunity to communicate love, comfort, care and support for their baby through the power of touch.


There are many benefits both to baby and parent/caregiver of Infant Massage some of which are:



The focused time together promotes attachment, self-esteem and respect for baby whilst enabling the caregiver to become more in tune with their baby and develop an understanding of the child’s unique rhythms.



Infant massage contributes to development by stimulating growth and healthy development of your baby’s body, mind and spirit. It may also encourage benefits such as improved sleeping patterns, digestion and muscle tone.



The special time together provides the opportunity for baby to communicate verbal and non-verbal cues whilst providing the caregiver the opportunity to learn and understand these cues.


But most importantly, it’s fun for both you and baby!


Claire puts her new skills into practice on her own younger daughters who love their massage time before bed from either mommy or daddy – who has attended Claire’s classes!


Nurturing Baby Infant Massage classes focus on family involvement encouraging caregivers and siblings to attend and participate. Classes are limited in number to provide a warm relaxing and nurturing environment. Various courses are offered for caregivers/babies, expectant parents, fathers/babies only, and workshops for common childhood discomforts.


Nurturing Baby is now booking Infant Massage courses in your area. Contact Claire at www.nurturingbaby.ca  or via FB at www.facebook.com/nurturingbaby to book one of her upcoming courses today!