June 3, 2019 By Sarah White No Comments

Keto Laksa Coconut Curry Soup  While this coconut curry soup is not a technically a Balinese dish, it definitely captures the same South East Asian flavours that we enjoyed so much on our trip to Bali. Made from coconut milk, a special curry paste called laksa, shrimp and keto noodles, this soup has all the flavours of Bali (with none of the carbs!). Laksa is a paste made from all of my favourite south asian flavours: lemongrass, chilies, shallots, galanga (or ginger), turmeric, spices and dried shrimp. These fresh ingredients are blended up in a food processor then sautéed in a pot…

May 19, 2019 By Sarah White 3 Comments

Iron deficiency is the most prevalent nutritional deficiency, affecting more than 30% of the world's population. It is also a common cause of fatigue, brain fog, hair loss and insomnia - which is why it's so important to run frequent lab tests if you experience these symptoms. I've been tracking for almost 5 years now and have alarmingly found that over 85% of my female patients have iron levels that are sub-optimal. While your doctor may have told you that your iron levels are "just fine" I highly highly recommend that you get your hands on that ferritin number to…

May 17, 2019 By Sarah White No Comments

My Spring Green Detox Smoothie Recipe Our bodies need a good spring cleaning just as much as our homes do! While your body is designed to detox efficiently on it's own, most of us are not well equipped to deal with the onslaught of chemicals and toxins that we're exposed to on a daily basis. 'Toxins' (aka heavy metals, pesticides, medications, chemicals and food additives) enter your body everyday through the air you breathe, the water you drink & the food you eat. Most of us are completely overburdened with these chemicals from our environment, which is why I commit to…

April 8, 2019 By Sarah White 2 Comments

Hormone Balancing Lemon Blueberry Keto Flax Muffins In healthy women the menstrual cycle should be regular, painless and generally symptom-free. Unfortunately, I rarely see female patients with ‘perfect’ cycles. Irregular periods, infertility & hormonal acne are two of the most common reasons that women seek out my care. Many of weight-loss patients even have hormonal imbalances at the root cause of their inability to lose weight despite diet and exercise. This is due to the fact that women with estrogen dominance have been shown to burn 300 – 400 less calories everyday compared to women with ‘balanced’ hormone levels. Stress,…

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 23, 2019 By Sarah White No Comments

I just turned 32 last Thursday. Significant because I'm now old, but also because I celebrated without a phone call or visit from my Grandpa, who passed away recently and shared my birthday - March 21st. Even though we didn't get to see each other all that much I'd hear from him without fail yearly on our birthday. He'd always describe the beautiful weather in his new hometown of Ajijic, Mexico and tell me that I was the best birthday present he ever received. I had the opportunity to visit my grandpa a few times in Mexico before he got sick…

February 18, 2019 By Sarah White No Comments

This lovely little Valentines day recipe is the ultimate combination of my favourite things: pink, Paris & coconut whipped cream. I'm slightly fixated on all things Parisian, and I'll soon be channeling my inner Parisian it-girl in bed with a big plate of these healthy crepes & a cafe-au-lait (almond milk, always) while flipping through the latest issue of the Paris Review and listening to Serge Gainsbourg albums with my hunny. Valentines day fell on a weekday this year so we decided to postpone our celebrations to this weekend. My husband and I are currently relaxing in Prince Edward County,…

February 3, 2019 By Sarah White No Comments

In honour of the big game this weekend I'm whipping up an extra large batch of my healthy breaded cauliflower bites. These cauliflower 'wings' are insanely delicious ✔️ paleo-friendly, gluten-free, dairy-free and completely guilt-free. Cauliflower is truly one of the world's most underrated health foods, perhaps because this vegetables bland colour makes us think of all the other white foods that we're often told to avoid: white bread, white rice, white sugar. Generally, people don't associate cauliflower with the same abundance of nutrients as its fellow cruciferous vegetables like kale and broccoli, however research shows that cauliflower is just as rich in phytonutrients…

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 24, 2018 By Sarah White No Comments

To be totally honest these cookies came from my quest to incorporate that lonely old bottle of molasses into a tasty holiday recipe. I have a food-first policy in my clinic, meaning that if we can correct a deficiency or health condition by changing your diet then we will definitely explore that option before adding supplements or injections. Molasses is one of those foods that comes up on many of my patient "lists". Looking for more iron, magnesium, B6 & selenium? You better believe molasses is high up on my list of foods to include in order to increase dietary levels…