April 5, 2019 By Sarah White No Comments

Food is my favourite medicine. The foods we eat everyday act as powerful messengers, telling our body how to behave. When you choose the right foods you can actually promote healing and vitality, while the wrong foods can be detrimental to your health goals. If you're already a patient of mine then you know that I love prescribing food therapy as an adjunct to individualized supplement and lifestyle protocols. Hormone balancing foods like sesame seeds, flax seeds and pumpkin seeds are especially helpful for my female patients looking to optimize their hormone levels. While there’s yet to be a placebo-controlled trial…

March 29, 2019 By Sarah White No Comments

Most of you could already guess that I'm obsessed with coconut. Many of my recipes contain coconut oil or coconut milk and I've even written pieces defending coconut oil. While coconut oil is a saturated fat the specific medium chain triglycerides (MCTs) found in coconut are actually a healthy addition to your diet. Saturated fats from fried foods and meats are not a great idea for cardiovascular health, but the MCTs found in coconut oil are actually beneficial for your heart by lowering ‘bad’ cholesterol and raising ‘good’ cholesterol. A recent study comparing cholesterol levels from various dietary fats found that coconut oil…

February 11, 2019 By Sarah White No Comments

Heart-Healthy Chocolate Hazelnut Butter Cups [Keto + Vegan] February is Heart-Health month & the unofficial "month of love". My favourite way to show love this time of year is to get into the kitchen and whip up something decadent and healthy to gift to my friends and family. Valentine’s Day is undoubtedly a time to spoil your partner with love, but nothing really says you care more than making something from scratch. Decadent holiday desserts don’t have to be unhealthy, in fact, they can be quite good for you. These sugar-free chocolate hazelnut butter cups are filled with healthy fats and…

January 31, 2019 By Sarah White No Comments

Keto Paleo Pumpkin Muffins Yes, I do realize that we're now officially deep into winter and 'pumpkin season' has technically passed along with my hopes & dreams of warm sunny weather. While fall is most definitely over, pumpkin season lives on in my heart and my kitchen whenever I bake up a batch of these delicious treats. These gluten-free, dairy-free, paleo & keto-friendly muffins are my favourite way to reminisce about fall. They're dense, satisfying and evoke that lovely fall feeling that we're all missing right about now. I've made this recipe with both monk fruit sweetener (keeping it keto)…

December 12, 2018 By Sarah White No Comments

Keto Chocolate Peppermint Bark with Hazelnuts The holidays are upon us - T'is the season for spending time with family and giving thanks for all the wonderful blessings in our lives. Unfortunately for most of us, it's also the time of year when we majorly over indulge in sugary treats and drinks. Well-meaning colleagues fill workrooms with Christmas cookies, and holiday parties are always over-stocked with pastries & chocolates. While I can get behind the occasional sweet indulgence, it does not mean that I encourage my patients to abandon all of their health goals and go crazy on the sugar…

November 4, 2018 By Sarah White No Comments

Paleo Pumpkin Pie Bar Recipe (Sugar-free / Keto-friendly) Halloween has passed and you're likely now stuck with a bunch of old pumpkins and a lingering sugar hangover. Luckily for you, this keto & paleo pumpkin pie bar is the solution to all of your problems. Made with low-carb, grain-free flours and monk fruit sweetener instead of sugar it's the perfect low-sugar healthy treat to easy you out of your sugar-coma. If you're feeling ambitious you can roast up those old pumpkins to use as your pumpkin puree, but canned pumpkin works just as well in this recipe. I've eaten a slice…

September 26, 2018 By Sarah White 2 Comments

It's finally fall, which is officially my favourite time of the year! The leaves are changing and that cool fall weather that I love so much has arrived. In celebration of a season that’s full of beautiful hikes, pumpkin-spiced every and comfy sweaters I'm share my favourite hearty fall soup recipe.  There's nothing I enjoy more in the fall than curling up on the couch with a good book, a glass of red wine and a mug full of this delicious coconut curry soup. Enjoy: PrintCoconut Curry Soup Recipe This coconut curry soup is one of my fall meal planning staples.…

September 24, 2018 By Sarah White No Comments

Behind the headlines: The Evidence-Based Truth About Coconut Oil You've likely heard the "bad news" about everyone's favorite kitchen staple / body moisturizer / general life hack, coconut oil.  Recently, a Harvard professor (Dr. Michel) was recorded stating that coconut oil is "pure poison", and I've been fielding concerned questions from fat-phobic patients, family and friends ever since. While I don't typically comment on nutrition "news" (check out this article explaining how the media gets it wrong the majority of the time when it comes to health topics), I believe it’s necessary to speak up about the recent media controversy surrounding…

September 12, 2018 By Sarah White 2 Comments

I created this keto chocolate chip peanut butter cookie recipe on a rainy Monday night - these low carb cookies are the food equivalent of a warm hug on a cold and gloomy day. Peanut butter cookies are my ultimate comfort food, and this delicious version also happens to be guilt-free since they don't contain any eggs, sugar, dairy or gluten and are even keto-friendly for those on low carb diets. I made a batch earlier this week and we've been eating these daily for breakfast (I may or may not haven eaten on in the bubble bath last night…

June 26, 2018 By Sarah White No Comments

Lately, I've been experimenting with a new way of eating that incorporates a ton of healthy fats into my daily diet. While not a strict ketogenic diet, my fat-first approach to eating has made a huge difference in how I look and feel. My energy is improved, my skin is healthier and I'm even seeing positive changes to body composition; all without restricting calories. Healthy fats help you build hormones and they even help your body to better absorb and utilize critical vitamins and nutrients. Fat is also wonderfully satiating and balances your blood sugar levels to help reduce unhealthy…