Healthful Pursuit The Delicious Pursuit of Living Free Sun, 24 May 2015 12:40:36 +0000 en-US hourly 1 No Sugar! Vanilla Protein Bark (nut-free, dairy-free, vegan, low-carb + keto) Sun, 24 May 2015 09:54:21 +0000 Keep reading ...


No Sugar! Vanilla Protein Bark #sugarfree #nutfree #dairyfree #lowcarb #keto #veganA sugar-free, nut-free, dairy-free vanilla bark recipe with a perfect combination of fats, fermented proteins and fiber to put a stop to endless hunger.

This post is not about overdoing the protein. Even though I’m using protein powder in today’s recipe, it’s not in large quantities.

Today’s protein powder-based recipe includes just enough protein powder to do what protein does best: help us reach satiety, while balancing our satiation with taste, texture and a healthy dose of fats.

Fats + protein = the key to stopping endless hunger.

No Sugar! Vanilla Protein Bark #sugarfree #nutfree #dairyfree #lowcarb #keto #vegan

You’ve told me that you needed a high-quality, low-carb, soy-free protein powder option. I was on the lookout for nearly 6 months before I found Genuine Health’s fermented Vegan proteins+. Sorry for the delay.

If you’re open to using grass-fed collagen as your protein source, it’s fabulous in this sugar-free, dairy-free bark recipe.

I had initially ruled out Genuine Health fermented Vegan proteins+ during the search because it contains grains (brown rice and quinoa), but came back to it when I learned that fermentation positively affects the digestibility and amplifies the absorbability of protein powders – specifically if you’re sensitive to grains, like me!

(While quinoa is not “technically” a grain, it shares many of the same characteristics. So, I put it in the same pile for simplicity sake.)

No Sugar! Vanilla Protein Bark #sugarfree #nutfree #dairyfree #lowcarb #keto #vegan

This vegan, low-carb protein powder is the only of its kind – a fully fermented protein powder that eliminates the digestive complications that other plant-based protein powders introduce.

Because Genuine Health’s fermented Vegan proteins+ powder is low in carbohydrates, it’s also low in fiber, meaning it isn’t gritty… making it a fabulous addition to recipes where a smooth texture is your end goal!

Case in point, with today’s recipe, we don’t want a fibrous bark! We want it smooth, with a luxurious texture. The amount of net carbohydrates in one serving of fermented Vegan proteins+  is only 1g in the unsweetened, and 2g in the vanilla flavor.

Vegan White Chocolate Bark-7263Quick facts and other things you may want to know about this protein powder so you can decide if it’s right for you…

  • Gluten-free (Health Canada compliant, with less than <20ppm of gluten, I haven’t reacted to it)
  • Available in Canada and the USA
  • Non-allergenic and soy-free, with no lecithin either
  • It’s the only 100% fermented vegan protein powder on the market
  • Has fermented rice and quinoa. I’m sensitive to both but haven’t reacted to this protein

Practicing intermittent fasting? This keto-friendly bark recipe is great to snack on while you’re becoming fat adapted. Enjoyed any time of the day, it can train your body to rely on fats as energy instead of sugars! Watch: What To Expect When You Go High-Fat.

No Sugar! Vanilla Protein Bark #sugarfree #nutfree #dairyfree #lowcarb #keto #vegan

No Sugar! Vanilla Protein Bark
Recipe type: Vegan, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Nut-free (option), Egg-free, Low-carb, Keto
Prep time: 
Cook time: 
Total time: 
Serves: 10
A sugar-free, nut-free, dairy-free vanilla bark recipe with a perfect combination of fats, fermented proteins and fiber to put a stop to never-ending hunger.
  1. Place cacao butter and extract in a small saucepan. Melt over low temperature.
  2. Once fully melted, remove from heat and add in protein powder, nut or seed butter and stevia. Whisk to combine.
  3. Pour into a 13x9 glass pan (no need to line the pan); or one of your choice, and top with a sprinkle of cacao nibs. If you want to make this recipe more portable, you could use a silicon mold like this animal silicon mold.
  4. Transfer to the freezer for 30 minutes to harden. Once hardened, break with a knife into 20 pieces and enjoy! Serving size = 2 pieces.
  5. To store, place in an air-tight container and place in the freezer for up to 3 months.
Cacao Butter: Could be replaced with coconut oil, however the end-product wouldn't be as solid.
To make Paleo or Grain-free: replace protein powder with an equal amount of grass-fed collagen.

View Nutrition Information (once on page, scroll down)

No Sugar! Vanilla Protein Bark #sugarfree #nutfree #dairyfree #lowcarb #keto #vegan

What I love about using cacao butter wafers is that I don’t have to melt the cacao butter before using it in a recipe. What’s cacao butter? It’s the (caffeine-free) fat from chocolate. If you’re going to give it a whirl, look for “cacao” not “cocoa”.

Now for the good part – add the vanilla Genuine Health fermented Vegan proteins+ along with all of your other ingredients.

If you decide to make this recipe with anything but Genuine Health fermented Vegan proteins+, make sure to look for a protein source that’s low in fiber so that it mixes well. Grass-fed collagen would work. However, this option is not vegan.

Vegan White Chocolate Bark-7243

You can use any pan you have handy. I recommended a 13×9 glass pan to make your life easier! I ended up splitting this recipe into two 6×6 pans because I didn’t think to use my 13×9.

No Sugar! Vanilla Protein Bark #sugarfree #nutfree #dairyfree #lowcarb #keto #vegan

Top with cacao nibs and place in the freezer. The great thing about using cacao butter for this recipe is that the end product will actually be hard, and stay hard, even at room temperature.

No Sugar! Vanilla Protein Bark #sugarfree #nutfree #dairyfree #lowcarb #keto #veganHave you been searching for a low-carb, vegan, high-quality, digestive-supporting protein powder? Do you think Genuine Health fermented Vegan proteins+ could meet your needs?

I’d love to hear your thoughts in the comments below…

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Yoga, Hiking, Meditating, Singing, Eating and Dancing at Wanderlust Whistler Sat, 23 May 2015 18:10:13 +0000 Keep reading ...



Honoring my sense of adventure and mindful living at Wanderlust Whistler 2015 for 5 days of celebrating community, self care and discovery.

Last July, I packed up my Scion IQ and drove 600 miles across 2 provinces to Wanderlust Whistler, a 5-day festival which; up until I attended, I assumed was an event solely focused on yoga (asana).

I had heard of Wanderlust for many years, but never thought it was the right place for me. You see, I’m no stellar yogi. I can’t balance on my head, my nose doesn’t touch my toes, and it’d be a miracle if I was able to sit through a 30 minute meditation in complete stillness. But I was hungry for adventure so I bit the bullet, bought my ticket and planned for an road trip of epic proportions.


It was my first visit to Whistler, a town nestled in the Rocky Mountains, a couple hours’ drive from Vancouver British Columbia. Whistler has a calming energy about it. Heck, being surrounded by the energy of Whistler was enough to inspire some serious mindfulness, festival aside.


After arriving, I was surprised to discover that the festival had so much more to it that just yoga asana (the “yoga” we know as moving through or holding poses). In fact, I didn’t do much yoga at all.

I stacked my Wanderlust schedule full of hikes, meditations, singing, educational talks and hula hooping. Attendees can organize their schedule before they arrive by choosing the classes they’d like to attend, the teachers they’d like to learn from, get added to wait lists, pick favorites, the whole bit.


This video perfectly depicts my Wanderlust 2014 experience and solidifies exactly why I’m heading back this year for Wanderlust Whistler 2015 July 30 – August 3, 2015.

Wanderlust 2015 in Whistler British Columbia is going to be even better than the last. My schedule is organized, my plane tickets are purchased (I’m not driving this time!), and I’ve booked a little condo in the heart of town so I can come and go as I wish.


What I loved about the festival is that it takes place all over Whistler, all within walking distance. Although I learned the hard way by missing a few classes that some locations take longer to get to than others, especially when the gondola is involved. I spent so much time outside, exploring, getting lost, meeting new friends, eating new things and learning new things about myself.

If you’re looking for a quiet, supportive, energetic space to cultivate peace this summer, Wanderlust Whistler could be that space for you.

Coming home from Wanderlust last year, I was calm, I was centered and I was fully prepared for the summer ahead of me. If a little voice inside of you is saying that this may be the adventure you’re looking for, I would be thrilled to meet you there!


And… did I mention the food? They host a gorgeous Farm to Table dinner during the festival with colors and flavors that keep in theme with nourishing our bodies from the inside, out.

Are you going to Wanderlust 2015 in Whistler BC? I would love to meet you there! I’m planning to host a little HP meetup. If you’re interested in joining in shoot me an email.

Photo Credits: Leah Martin, Stephen McVeigh, Jon Chiang, Raffaella Dice, Jake Laub, Ali Kaukas for Wanderlust Festival.

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Whole Food Protein Bars + a Giveaway Wed, 20 May 2015 04:42:08 +0000 Keep reading ...


Whole Food Protein Bars by Epic and a Chance To Win #giveaway #paleo #lowcarb

Grass-fed meats on the go with EPIC whole food, ancestral inspired protein bars. (AND! Sugar-free varieties for us sugar-free, keto folk.)

We traveled to Montana last year for my 28th birthday. On our way home, we made a stop for road trip snacks at the local health food store and that’s where I feasted on my first EPIC bar, right there in the store. I was hooked, finally a protein bar that was ACTUAL protein.

A year later; and oodles of trips to Montana to pick up more bars, I got to meet the EPIC team in real life at Expo West! And Kelly from Spunky Coconut was with me. They’re a lively bunch, dedicated to their craft, passionate about sound nutrition, whole foods and living epic.


I’m stoked to be offering up a meaty giveaway for you (below!) on the anniversary of trying EPIC for the first time. So you can see, first hand, just how tasty these bars are.

For real, EPIC bars are the perfect keto-friendly, paleo, dairy-free, low-carb snack that’s relatively high in protein, rich in healthy fats, for on the go nutrition, any time. Heck, they make a great at-home snack, too.

I hope you love them as much as I do.

Whole Food Protein Bars by Epic and a Chance To Win #giveaway #paleo #lowcarb

EPIC combines delicious tasting and lightly smoked animal protein with simple ingredients for the worlds first ever on-the-go grass-fed meat based protein bar. More savory, tender, and flavor-forward than your average jerky (and without all the sugar, gluten and unnecessary additives).

All EPIC bars are…. gluten-free | soy-free | dairy-free | no added nitrates or nitrites | low glycemic.

EPIC foods begin with a living animal. They believe that animals should always live pasture-centered lives where turkeys forage, pigs wallow, and buffalo roam. And, when these humanely-treated grass-fed animals live better, more natural lives, they place less stress on the land they inhabit. Sourcing grass-fed animals leads to EPIC nutrition that is passed on from animal to human. Each bar is loaded with omega-3 fatty acids, vitamins A and E, for both cardiovascular health and contain anti-inflammatory benefits.

Whole Food Protein Bars by Epic and a Chance To Win #giveaway #paleo #lowcarb

The Classic…

The New…

The Keto (and sugar-free)…

My favorite flavors are the keto-friendly ones. If you hate liver (like me) but know you should eat a bit more of it (also, me, me!) you may want to try the Liver + Beef bar. It tastes nothing like the liver you remember. It’s actually good. Good enough that you don’t want to share it.

Whole Food Protein Bars by Epic and a Chance To Win #giveaway #paleo #lowcarb


Is it jerky? Is it mush?

These bars are nothing like jerky. They’re soft. Not like baby food soft, like protein bar soft. Really, you just have to try one for yourself and tell me what you think.

EPIC in stores.

Whole Foods and many other health food stores across the USA carry EPIC bars.

Get EPIC bars in Canada at One Stop Paleo Shop

EPIC in Canada.

Head to for a wide variety of EPIC bar selection. Canadians pay a flat rate of $30 for shipping, no matter how many boxes you order.

What flavors are AIP Friendly?

The uncured bacon bar is AIP friendly.


Enter To Win 1 of 4 boxes of EPIC bars. You get to choose the flavor!

Giveaway open to residents of USA only. Giveaway open until 11:59 EDT May 26, 2015. Winner will be randomly drawn and emailed immediately. Response and answer to skill testing question must be received within 24 hours.

Enter to win HERE on Instagram.

Don’t have Instagram? That’s okay. Comment below telling us on the things you do to help you live epic every day (mine is walking in the sun for 15 minutes, daily) and you’ll receive an entry.

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Vegan Fat-Burning Rocket Fuel Iced Blended Coffee (low-carb, paleo + keto) Sun, 17 May 2015 09:50:59 +0000 Keep reading ...


Vegan Fat-Burning Rocket Fuel Frappuccino #vegan #lowcarb #keto #paleoA sugar-free, dairy-free, completely vegan and keto-friendly blend of super ingredients to kick start your fat-burning morning.

It’s time you and I started thinking about summer, yes? I’m slightly infatuated with the frappucino. But a lot has changed since last summer and those sugar bombs I used to treat yourself with once a week (read: every other day) are no longer in my repertoire. At least, I don’t want them to be. So, I came up with a solution.

It’s simple, it’s tasty, it’s sugar free and (I hope) it blows your mind.

Vegan Fat-Burning Rocket Fuel Frappuccino #vegan #lowcarb #keto #paleo

Now… wait! There’s this article going around that drinking Bulletproof Coffee for breakfast is “shooting yourself in the foot”. First off, based on my own experience, swapping breakfast for a high-fat drink and practicing intermittent fasting is the best thing I’ve done for my health, ever.

Watch: What 6 Months Of Eating High Fat Did To My Body.

Secondly, rocket fuel lattes or my (new!) rocket fuel iced blended coffee recipes should not be compared to Bulletproof coffee. I created these drinks to specifically assist women in burning fat all morning long while regulating hormones and abolishing cravings, something that the classic “butter coffee” fails to achieve for many.

Whether you chose to live a high-fat life (as I am doing right now), or you’re looking at trying something new for breakfast; maybe your green smoothie or oatmeal bowl just isn’t cutting it? Then you should give rocket fuel a try. Best enjoyed as breakfast, as soon as you get hungry in the morning.

Watch this if you’re curious about why/how this drink sends the right messages to your hormones.

Vegan Fat-Burning Rocket Fuel Frappuccino #vegan #lowcarb #keto #paleo

5.0 from 1 reviews
Rocket Fuel Iced Blended Coffee
Recipe type: Vegan, Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free, Low-carb, Keto
Prep time: 
Cook time: 
Total time: 
Serves: 1
A (creamy) vegan upgrade to the classic butter coffee… on ice and without the butter! Specifically made to assist women in burning fat all morning long while regulating hormones and abolishing cravings.
  1. Blend coffee, almond butter, cacao butter, MCT oil, stevia, vanilla and cinnamon in your high-powered blender. Transfer to a jar and place in the fridge to cool completely. I do this step the night before so I have a nice, chilled jar the next morning.
  2. Once chilled, place back in your blender. Add 4-6 ice cubes. If you are not using a high-powered blender, it’s best to break up the ice before you add the coffee. This way, it won’t heat up your drink!
  3. Blend until the ice is crushed.
  4. Pour into a jar, top with coconut whipped cream, cacao nibs and enjoy!

View Nutrition Information (once on page, scroll down)

Vegan Fat-Burning Rocket Fuel Frappuccino #vegan #lowcarb #keto #paleo

Again, if you missed it, watch this video on why I choose to drink this instead of Bulletproof coffee.

The key here is smooth almond butter. I use Barney Butter Bare Smooth. It has no sugar or added ingredients. If almond butter or almond products hurt your stomach, it could be because of the almond skins. Barney Butter uses skinned almonds only, leaving my tummy happy as can be.

Vegan Fat-Burning Rocket Fuel Frappuccino #vegan #lowcarb #keto #paleoCacao wafers. Are a life saver! If you’ve purchased cacao butter (the caffeine-free, dairy-free fat in chocolate) before, then you know it often comes in big blocks that you have to smash to get apart. Not with these wafers! I’m so thrilled I found them a couple of weeks ago. So handy! And, they make great high-fat crackers for nut butters and other fun ingredients.

Vegan Fat-Burning Rocket Fuel Frappuccino #vegan #lowcarb #keto #paleo

Topping your finalized drink with cacao nibs is optional, but highly recommended.

Vegan Fat-Burning Rocket Fuel Frappuccino #vegan #lowcarb #keto #paleo

If you’ve been soaking up the spring-time sun and you’ve got summer on your mind, you could treat yourself to my Purely Pops Cookbook.


50% off when you use the coupon code, HEALTHFUL at checkout. Coupon expires May 31, 2015.

Get your copy of Purely Pops Cookbook here >>>

I hope you love it as much as I do!

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Video: What Eating “High-Fat” Does To Your Cholesterol Wed, 13 May 2015 09:28:34 +0000 Keep reading ...


What Eating “High-Fat” Does To Cholesterol #cholesterol #keto #highfat #hflc #lowcarb

What happens to your cholesterol when you eat high-fat? Jimmy Moore and I review my 9 month cholesterol numbers since going low-carb, high-fat.

I’ve been following a high-fat, low-carb eating style for 9 months (as outlined in my 30-day program) and my blood test results are in!

Today; with the help of Jimmy Moore, we’re reviewing my results and chatting about what eating high-fat, low-carb does to your cholesterol, HDL, LDL and triglycerides.

AND! We show you how to interpret the results of your blood tests, the cholesterol numbers you should watch for, foods that put you at risk, the connection between triglycerides and carb intake, and how to change your numbers for the better.

If you’re curious about cholesterol, HDL, LDL, triglycerides, today’s video will give you the full picture so that you can make a healthful, informed decision about yourself, your health and your high-fat life.


  • What eating “high-fat” did to my cholesterol (HDL, LDL and triglycerides)
  • What cholesterol numbers to watch for
  • The food your body needs to increase your HDL
  • The connection between carb intake and triglycerides
  • What eating high-fat does to your cholesterol numbers


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Egg-free! Roasted Herb Crackers (grain-free, vegan, paleo, keto + low-carb) Sun, 10 May 2015 09:48:06 +0000 Keep reading ...


Egg-free! Roasted Herb Crackers #paleo #grainfree #glutenfree #eggfree #sugarfree #keto #lowcarbCrunchy, grain-free flax crackers made with ground flax seed, celery and fresh herbs. Baked in the oven until crisp. Rich in fiber, iron, magnesium, and vitamin B6.

Did you know? The sound of chewing; the crunch that we get from our favorite foods mashing up against our molars, is what signals our brain/body that we’re satiated and actually eating? This may be why you feel hungry after gulping down a ginormous smoothie… because there’s no crunching action happening.

Lots of crunch happening this week on HP. First baked turmeric plantain chips, now herb crackers… and; later this month, a delicious dairy-free, coconut-free (vegan!) fat bomb bark with even MORE crunch.

Egg-free! Roasted Herb Crackers #paleo #grainfree #glutenfree #eggfree #sugarfree #keto #lowcarb

If you follow Healthful Pursuit on Instagram, you know that most all of my meals have a side of flax cracker, flax bun, flax focaccia, something flaxy. Why? Because it makes me feel normal. “No big deal, just having awesome crunchy crackers/bread/bun on the side of my grain-free, dairy-free, sugar-free, paleo-friendly, etc. etc. meal”. Normal.

Also, if you’re looking for meal ideas that are ready in 10 minutes and rich in glorious fats, you should follow me on Instagram. I’ve started a #lunchwithleanne series where I share what I eat for lunch every single day. Very quick, easy, effortless whole food meals that are so bright and glorious, you may decide to give this high-fat thing a whirl to see if a grain-free, paleo-like way of eating resonates with you and your body.

Egg-free! Roasted Herb Crackers #paleo #grainfree #glutenfree #eggfree #sugarfree #keto #lowcarb

Before you dig-in to today’s recipe, here are a couple of other flax-based cracker recipes on Healthful Pursuit…

  1. Thyme and Onion Crackers
  2. Sweet Potato Tortilla Chips
  3. Apple Pie Crackers
  4. Chocolate Dessert Crackers

Egg-free! Roasted Herb Crackers #paleo #grainfree #glutenfree #eggfree #sugarfree #keto #lowcarb

Ground flax seed makes the perfect base for these grain-free crackers. When you soak flax in water it gets all gummy, have you tried it? The gummy-like consistency is what holds these crackers together. And, the ground flax seed; whether you use golden flax or brown flax, make the crackers look “whole grain” without a speck of grains in them.

Egg-free! Roasted Herb Crackers #paleo #grainfree #glutenfree #eggfree #sugarfree #keto #lowcarb

5.0 from 1 reviews
Egg-free! Roasted Herb Crackers
Recipe type: Vegan, Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free, Low Carb, Keto
Prep time: 
Cook time: 
Total time: 
Serves: 15
Crunchy, grain-free flax crackers made with ground flax seed, celery and fresh herbs. Baked in the oven until crisp.
  1. Preheat oven to 225F and cover two large baking sheets with parchment paper or a silicone baking sheet. Set aside.
  2. Place celery, oil, vinegar, herbs and salt in the bowl of your food processor. Pulse until celery is completely pureed.
  3. Add ground flax and pulse just until combined. Let sit for 2 minutes to firm up.
  4. Plop half of the dough onto your prepared baking sheet, smoothing out with the back of a spoon until it covers the entire baking sheet. You want the crackers to be about ¼-inch thick.
  5. Once complete, repeat with remaining dough on the other baking sheet.
  6. Then, run a knife along the sheets, scoring squares in the dough.
  7. Bake for 2 hours, flipping halfway through and removing the parchment paper. The baking time will vary greatly on how thick/thin you make the crackers. You want the end result to be crisp, crunchy with no moisture left.
  8. Remove from the oven and allow to cool on the baking sheet for 15 minutes.
  9. Makes 75 crackers, 5 crackers per serving.
Flax Seed: If you’re wanting to use a combination of seeds in this recipe, I’m sure you could. Perhaps half hemp seeds? Sunflower seeds?

Celery: I imagine that zucchini would work, too.

Avocado Oil: any oil would work here, whatever you’d like to use.

Dehydrator: If you would like to keep this recipe raw, you could dehydrate the crackers. The reason I didn’t do this for this recipe is because not everyone has a dehydrator and I want to make Healthful Pursuit recipes as accessible to people as possible. I've had this dehydrator since 2007 and love it.

Food Processor: If you do not have a food processor, you could try using your blender! The key is making the celery paste. If using a blender, make the celery mixture, transfer to a bowl, then add the flax seed and mix with your hands or a large spoon. I've had this food processor since 2010 and use it all the time!

View Nutrition Information (once on page, scroll down)

Egg-free! Roasted Herb Crackers #paleo #grainfree #glutenfree #eggfree #sugarfree #keto #lowcarb

As I mention in the notes of the recipe, you don’t have to use a food processor to make the celery paste. I’ve offered some suggestions above.

Egg-free! Roasted Herb Crackers #paleo #grainfree #glutenfree #eggfree #sugarfree #keto #lowcarb

Feel free to use your favorite fresh herbs here. I love rosemary and thyme, so that’s what I used. Basil or oregano may be nice, too! I’m sure you could use dried herbs, but I like them fresh, especially this time of year.

Egg-free! Roasted Herb Crackers #paleo #grainfree #glutenfree #eggfree #sugarfree #keto #lowcarb

Your celery paste should look like this. If you chose to use a different vegetable, the end result should look like this, too. It’s pretty liquidy. This is good! The flax will combine with the liquid to make that gummy action.

Egg-free! Roasted Herb Crackers #paleo #grainfree #glutenfree #eggfree #sugarfree #keto #lowcarb

Add in the flax and pulse to combine…

Egg-free! Roasted Herb Crackers #paleo #grainfree #glutenfree #eggfree #sugarfree #keto #lowcarb

Then it’s time to spread on our baking sheets! This is the step of the recipe that takes the longest and requires patience. Once things start to spread, it gets easier but the first couple of moments are a bit frustrating because the flax wants to hold together!

Egg-free! Roasted Herb Crackers #paleo #grainfree #glutenfree #eggfree #sugarfree #keto #lowcarb

Do you have a container of flax at home? Is it an ingredient that’s easily accessible for you? Where we are, flax is one of the least expensive “health foods” which is why; in addition for it helping to balance hormones, I’ve been using it more on the blog.

Questions about flax and hormones? Watch this.

I’d love to hear from you…

Do you enjoy flax seed? How do you use it at home in your recipes, baking, daily meals?

Your answers will help inspire others in our community to PLAY with flax, get creative, and fall in love with all flax has to offer.

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All About That Crunch… Baked Turmeric Plantain Chips (vegan, grain-free + paleo) Wed, 06 May 2015 09:13:37 +0000 Keep reading ...


Turmeric Plantain Chips #vegan #paleo #grainfree

Baked green plantain slices topped with Indian spices for a balanced belly.

If you’re all about that crunch (aka you’d rather not share your potato chips with anyone) you should try switching up your salty snack routine with a reliable source of clean energy… plantains!

Rich in dietary fiber, vitamin C, vitamin A and potassium, these banana doppelgangers are rich in resistant starch, a prebiotic that promotes the growth of good bacteria.

Wait, did the low-carb girl just recommend eating plantains? YES! My high-fat journey was never about completely removing carbohydrates, it was about being smarter about how much I ate and when I ate them. If you’re practicing a high-fat/low-carb eating style, these chips are best enjoyed at the end of the day, preferably on a day that you’ve worked out. If you don’t overdo it on the carbs, you can slide right back into fat burning the next day!

Turmeric Plantain Chips #vegan #paleo #grainfree

Plantains are a good source of…

Magnesium! We all need it. Really, we do. So many of the things we do on a daily basis use up this precious mineral. A deficiency in magnesium can display itself in many ways. Things like muscle soreness, inability to fall asleep, increased anxiety or stress, constipation and more.

While there are key foods that are rich in magnesium, sometimes our body shows signs that the food you’re eating may not be giving you enough. Here’s how to know when it’s time to supplement with magnesium…

  • You drink dark carbonated beverages, even stevia pop. The components bind with magnesium during digestion.
  • You treat yourself to sugary things once in awhile, anti-nutrients that strip the body of magnesium.
  • You live in the year 2015 with loads of stress everywhere. Calming your body requires magnesium.
  • You drink caffeine, even in the form of tea. Caffeine is excreted through the kidneys and the whole process requires magnesium.
  • You experience muscle soreness, stress, anxiety, difficulty getting; or falling, asleep…

Today’s recipes go a step further by providing another precious nutrient to your gorgeous body, turmeric.

Turmeric is a powerful component to a healthy eating style, an ingredient you can pick up from practically anywhere. It’s benefits include reducing inflammation, boosting brain activity, promotes a youthful glow, lowers heart disease risk and reduces rogue cells (aka cancer).


Two recipes today…

The first, crispy green plantain chips coated with Indian spices and baked. Green plantains are a paleo-friendly carbohydrate that promotes healthy gut bacteria!

… did I mention they’re crunchy and salty?

Baked Turmeric Plantain Chips Recipe >>>

I shared the Baked Turmeric Plantain Chips recipe on Organic Connections this month. Get the recipe here.

Baked Turmeric Plantain Chips Recipe >>>

Turmeric Plantain Chips #vegan #paleo #grainfree

The second recipe is a turmeric-rich drink. If you’re already supplementing with Natural Vitality CALM before bed, today’s bedtime recipe will add some variety to your practice, especially if you’ve adopted a high-fat eating style or are interested in burning fat while you sleep. Get the recipe here.


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Video: How To Master Your Hormones and Weight… by Eating “High-Fat” Sun, 03 May 2015 09:46:02 +0000 Keep reading ...


Master Your Hormones and Weight... By Eating "High-Fat" #lowcarb #hormones #paleo #sugarfree #keto

An epic Q&A with Holistic Nutritionists Leanne Vogel and Amber Romaniuk, answering your questions about hormones, weight loss and how it relates to high-fat living.

There’s so much more to achieving blissful health than sticking to a meal plan and sweating it out at the gym 5 days a week. If our hormones are out of whack, much of our effort goes out the window. (Hint: if you live on the planet Earth, it’s likely that your hormones could use some TLC).

Amber Romaniuk of Amber Approved stopped by the Healthful Pursuit YouTube channel for my first ever guest Q&A. We chatted all about hormones, weight loss and how eating high-fat interacts with a woman’s body… from a woman’s perspective.

Basically? If you’re a woman and you’re wired and tired, depressed and chunky, dry and cranky, and straight-up frustrated that your body is “working against you”, scroll down, press play and stay awhile.


  • The 1 thing you’re doing that’s harming your ability to lose weight
  • Why your food allergies are leading to weight gain
  • How eating high-fat, low-carb can help regulate your menstrual cycle
  • How to shut down sugar cravings in 30 seconds
  • Why steady state cardio isn’t helping you lose weight
  • The truth behind your “normal” blood work results


Answering your questions about hormones, weight loss and how it relates to high-fat living…

  • What do I do when I’m eating healthy but not losing weight, or my weight is going up?
  • How does inflammation inhibit weight loss?
  • I don’t know how to stop binge eating. It’s overwhelming and I don’t know where to begin.
  • Does eating chia interrupt, or prevent, the absorption of vitamins?  If so, for approximately how long?
  • What if you have too much estrogen? Would flax seed increase it?
  • Just recently learned that I have breast cancer and like you, I’m trying to eat right for my hormones. In your opinion, are my flax days over?
  • Does collagen or gelatin affect a woman’s hormones so as to delay menses or increase estrogen?
  • How common is it for women to stop menstruating after going off the birth control pill? Why does this happen and how long is too long to go without a cycle?
  • What can women with amenorrhea do to actively work toward regaining their cycle? How can a high-fat/low-carb diet help?
  • I have always suffered with a lot of anxiety, and I’m afraid this is partly affecting my lack of menstruation, not to mention wreaking havoc on my health and hormones in other ways. I have adrenal fatigue and inflammation as well. Is a high-fat/low-carb diet the way to go? I really love eating this way!
  • What are the simplest ways to remove sugar from my life?
  • Everything I’ve read about adrenal fatigue warns against intermittent fasting and intense exercise. I personally do not like to snack, and prefer larger meals spaced 4-5 hours apart. Is the whole “don’t go more than three hours without eating” just more BS we’ve been fed?
  • I feel guilty when I don’t exercise often, especially because as a teenager I was pretty obsessive about it, but lately my body hasn’t felt up to it. I see you posting about pretty intense workouts, and I wonder if this is recommended for someone in the beginning of their hormone recovery, or if this is something that should come after healing takes place?
  • What are some key things that helped you in your journey to hormonal health? Being new to the high-fat/low-carb lifestyle can be tricky at times, and I often feel like I might be doing it wrong. Do you have any specific tips, food ideas, or pieces of advice for newbies?
  • I understand that every woman is an individual, but how long does it typically take to start seeing positive changes in hormones on a high-fat/low-carb diet? It can be tempting to quit something after a month or two because it doesn’t seem like it’s “working.”
  • Every test I’ve had done by my conventional doctors has come back normal. For years I’ve had the feeling that something is “not right” with my health (and obviously it isn’t!), and it’s frustrating that my blood tests never show it. My gyno says my hormone levels are all within the normal range. How is this possible if I’m not menstruating?

Amber and I had SO much fun answering your questions that she’s agreed to come back on the show for another Q&A. Have a question for us? Add your questions to the comments (below) and we’ll answer it!

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(No Sugar!) Flourless Chocolate Chai Mug Cake Wed, 29 Apr 2015 09:40:36 +0000 Keep reading ...


(No Sugar!) Flourless Chocolate Chai Mug Cake #lowcarb #keto #paleo #sugarfreeA moist sugar-free, grain-free, paleo chocolate mug cake recipe to end your chocolate cravings in a flash. Complete with two slight changes to the recipe depending on how you like your cake.

Cravings. They’re a bitch. Flat out. The way I see it, there are 2 different types of cravings…

The emotional craving. You want because your head; and emotions, are playing tricks on you. Your past stories and experiences are dictating your present reality. If you’re dealing with emotional cravings, watch this.

And the second, the body craving. Your body is telling you that something’s off, that it needs that certain something to balance everything out. (Almost every time) it’s a lack of fats and a lack of magnesium. By eating enough fat, you send a calming signal to our body, neutralizing the “uppity” feeling you get when you’re craving something you, “shouldn’t have”.

Dealing with a body craving? Try a serving of powdered magnesium, a dollop of nut butter, a flax muffin spread with coconut oil, or today’s recipe!

2-Minute Chocolate Chai Mug Cake-6922

Today’s recipe approaches cravings from two angles: to calm your system with healthy fats and to satisfying your body with magnesium. Word.

AND! If you’ve reacted to xylitol in the past and you really want to go sugar-free but you’re out of options, read the NOTES of the recipe today where I explain why you reacted to xylitol and what to do about it. And no, it goes beyond choosing a xylitol that’s “birch-sourced”.

2-Minute Chocolate Chai Mug Cake-6865

You’ll notice that I’m using a couple of ingredients from Epicure in today’s recipe. If you do not have these products, or don’t have access, the recipe is still fair game for you! I’ve included ways to use ingredients you have in your home. I am not a consultant for this company, nor do I have any investment in the results of sharing their goodies with you. Many of you have asked for my thoughts on this company, so here goes!

Epicure is a 100% Canadian, family-owned, woman-led company that creates spice mixtures and dinner shortcuts to encourage easy, delicious family meal prep. What I like about their products is that they use clean, wholesome ingredients that are nut-free, gluten-free and as pure to natural as possible with no added MSG, fillers, or artificial flavors or colors. And, they’re enrolled in the Non-GMO Project. Many of their mixtures are salt-free (where you can add your own healthful salt, like Himalayan rock salt) and dairy-free.

Epicure creates meal sidekicks that are minimally processed helping us to prepare fast, quick and flavor-packed meals in a flash. Basically? I think they’re awesome. And if you’re using Epicure products already, or have thought about grabbing a couple of make mealtime a bit simpler, do it!

In case you’re a Epicure junky and wondering which products I approve of, here are a couple of my gluten-free, sugar-free, dairy-free, salt-free and Non-GMO favorites… Greek Dressing Seasoning, Harissa Seasoning, Apple Pie Seasoning, Pizza Seasoning, and Cha Cha Chili Meal Shortcut Mix.

2-Minute Chocolate Chai Mug Cake-6877

I used Epicure Poudre Douce and a batch of brewed Epicure Chai Tea to make todays cake. If you do not have these products, no worries! Check the notes of the recipe.

Like what you see? Follow Epicure on Facebook and Twitter.

2-Minute Chocolate Chai Mug Cake-6916

5.0 from 1 reviews
Flourless Chocolate Chai Mug Cake
Recipe type: Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Low-Carb, Keto
Prep time: 
Cook time: 
Total time: 
Serves: 1
A moist sugar-free, grain-free, paleo chocolate mug cake recipe to end your chocolate cravings in a flash.
Dry Ingredients
Wet Ingredients
Dry Ingredients
Wet Ingredients
  1. Regardless of what version you choose to make, the steps are the same.
  2. Add dry ingredients to a small bowl, combine. Add wet ingredients to a separate bowl, whisk.
  3. Add dry to wet, stir to combine. Drop batter into an Epicure non-stick silicone cup or a lightly-oiled mug. Microwave on high for 1.5 minutes.
  4. Eat from the mug, or; if using a Epicure non-stick silicone cup, flip over onto a plate.
  5. Option to melt a square of chocolate and drizzle overtop.
Microwave: if you do not want to use the microwave, totally cool. You can bake this in the oven at 350F for 20 minutes or so.

Poudre Douce: replace with an equal amount of chai spice mixture or ground cinnamon.

Avocado Oil: I chose to use avocado oil because it’s plant-based, a clean oil, safe for high-temperatures, and has a neutral taste. You could also use melted coconut oil.

Xylitol: There is a small amount of xylitol in this recipe. If you’ve reacted to xylitol in the past, it’s likely because the xylitol wasn’t North American grown, it came from corn, or you ate too much of it in one sitting. Our bodies have a specific enzyme that breaks down xylitol. It takes a couple of weeks to build up the enzyme so it’s best to start off slow with it and work your way up!

Stevia: I used a combination of xylitol and stevia in this recipe to reduce the amount of stevia to add to the authentic “sugar” taste of this recipe. If you do not like stevia, or have a favorite sweetener that you would like to use in place of the stevia or xylitol, go for it. A liquid sweetener such as honey could be used, perhaps at 1 tablespoon for the recipe.

View Nutrition Information (once on page, scroll down)

2-Minute Chocolate Chai Mug Cake-6935What type of craving do you experience the most? What strategies do you use to overcome them?

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Video: Evidence That Eating Low-Fat Leads To Disease Sun, 26 Apr 2015 09:39:06 +0000 Keep reading ...


Video: Evidence That Eating Low-Fat Leads To Disease #highfat #lowcarb #paleo #lowfat #nutrition #health

The connection between low-fat, low-cholesterol, calories and an increased risk of cancer. A review of Gary Taubes’ Good Calories, Bad Calories and the weak science behind society’s demonization of fats.

I grew up on margarine. Big tubs of “heart healthy” margarine. We coated our skinless chicken breasts with barbecue sauce, snacked on rice cakes, and only ever made our omelets with egg whites. If this sounds like your upbringing, you (like me!) have a hard time wrapping your head around the whole, “high-fat” thing.

What if there was scientific evidence that dietary fat; whether saturated or not, is not a cause of obesity, heart disease, or any other chronic disease of civilization? Would that change your mind? Well, fancy that! There’s lots of research that has been performed over the last 7 decades which proves that a low-fat diet is a load of poo-poo. 7 decades of research.

Good Calories, Bad Calories by Gary Taubes translates the actual science, history and facts behind the demonization of fats and the impact it’s had on our health. Today, I’m sharing my review of his book, key lessons and the strong link between cholesterol level, the fats we take in and our increased cancer risk as a result, especially in the case of women’s health.

A must-watch if you’re interested in optimizing your eating style to lower your disease risk. So, like… basically everyone would benefit from this information, yes?


  • Why being afraid of fats is making us sick
  • How our dietary guidelines were based on assumptions, never proven to be true
  • Why having high cholesterol is better than low cholesterol
  • The link between cancer and low cholesterol
  • Why everyone needs to eat more saturated fat
  • 2 steps you can do today to considerably extend your life


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