April 23, 2018 By Sarah White 2 Comments

This is my go-to keto frittata recipe: filled with healthy fats and locally sourced spring-fresh veggies, it's the perfect way to break your (intermittent) fast. A study published in the International Journal of Obesity, revealed that mice fed a meal higher in fat after waking had better metabolisms and blood sugar regulation than a control group that was fed a carbohydrate-rich meal. Mice that ate a high carbohydrate meal upon waking (mimicking typical breakfasts eaten by most North Americans) saw increased weight gain, fat tissue, glucose intolerance and other markers of the metabolic syndrome. This study rocked the nutritional world…

March 7, 2018 By Sarah White No Comments

There’s nothing like a bowl of hearty, warming soup to get you through those last tedious weeks of winter. Store bought ramen is often high in sodium with up to 875mg per serving, and teaming with preservatives. It also typically contains wheat noodles, which are a no-go for most people with digestive issues or those trying to reduce gut inflammation. Lately, I've been using nu pasta instead of regular noodles to keep my overall carbohydrate consumption down. Nu pasta is made from the konjac plant, which is naturally low in carbs and tastes just like pasta when mixed with your…

January 21, 2018 By Sarah White No Comments

For those new to the ketogenic diet, fat bombs are delicious way to incorporate more healthy fats into your diet. They are a quick and convenient source of energy, ideal for my busy patients who have a hard time getting those extra fat calories in throughout the day. They're also a great 'treat' for when your craving sweets since the high fat content makes them extremely satiating and they will not cause insulin spikes or mid-meal blood sugar dips since they contain <1g of carbohydrates. PrintChocolate Peppermint Keto Fat Bombs File this recipe under 'ugly but delicious'. These keto fat bombs…

January 21, 2018 By Sarah White No Comments

This keto fudge is, without question, my current favourite keto recipe. I've been making a batch almost weekly and I love to eat a square for breakfast before an intense spin class at 6ix cycle. It gives me energy to get through my workout and is the perfect fatty pick-me-up during that afternoon blood sugar dip (I'm actually eating a piece as I type this). This 'fudge' contains <2g of carbohydrate, takes only 10 minutes to make and is simply divine. Print Keto Fudge Author Dr. Sarah White Yield 12 - 20 servings This nut butter & coconut oil based…

December 8, 2017 By Sarah White No Comments

The holidays are a time to let loose, a time when we discard our normal health 'rules' and totally overindulge. This time of year typically brings temptation in the form of sugar cookies, eggnog and overspending - which can affect everything from your mood to your waistline. While I don't tend to stray far from my usual gluten-free/dairy-free/refined sugar-free diet, I do end up drinking way more alcohol than I normally would. It's just such a lovely time of year to cuddle up with in front of a fireplace with a hot toddy or glass of single malt, but waking up with a…

October 28, 2017 By Sarah White No Comments

Nothing feels more "fall" to me than snuggling up on the couch with a glass of bold red wine and a huge bowl of hot chili. This sweet potato and beef chili recipe is my absolute favourite and is perfect for this fall weather and cozy evenings at home. It strikes that balance between spicy and sweet and happens to be super simple to make, too. Lately, I've been eating a 'ketogenic' style diet during the day and saving my carbohydrates for dinner time. This strategy allows me to maintain blood sugar balance through the day while maintaining normal cortisol patterns…

October 4, 2017 By Sarah White No Comments

This doctor's current morning beverage of choice is a matcha latte with almond milk. While regular coffee can leave me feeling anxious and overstimulated the matcha keeps me cool and focused throughout my mornings thanks to it's high levels of l-theanine. L-theanine is an amino acid found in tea that promotes alpha brain waves, which are responsible for memory and learning and gets me in a state of alert relaxation. Matcha contains up to five times as much L-theanine as regular green tea (20 mg versus 4 mg) and less caffeine than a cup of coffee (around 70mg vs. 100 - 200mg). Lately, I've…

August 3, 2017 By Sarah White No Comments

Sun tea is the ultimate lazy hippie woman's summer beverage of choice. You simply throw your favourite herbs into a large mason jar with filtered water and leave out in the sun on a hot day. The heat from the sun infuses the herbs and you end up with a delicious tea at the end of the day with no need to turn on a kettle. Just make sure to drink yours barefoot in the grass while listening to Devendra Banhart and burning palo santo for full effect ... haha. My current favourite combo consists of hibiscus, red raspberry leaf…

May 19, 2017 By Sarah White No Comments

My patients often ask me, "what's the unhealthiest thing that you eat/d0?", and up until 6-months ago my answer was always wine ... and the birth control pill. I was put on the birth control pill at age 15 to 'regulate' my hormones (FYI the pill doesn't actually regulate hormones AT ALL), and spent many years willfully blind to the dangers and side effects that come with taking synthetic estrogens & progestins. Fast forward 10 years later and I could no longer ignore the symptoms of synthetic estrogen dominance that were becoming worse and worse every year since my first pack of pills; I'm talking serious…

January 6, 2017 By Sarah White No Comments

My partner Kyle and I are avid campers and live for our summer weekends in the great outdoors. While I'll always enjoy 'glamping' (car access, air mattresses & portable mini fridges), the most special times up north are the ones where I'm feeling truly connected to nature and my surroundings. This means a full day of canoeing and multiple portages to reach an untouched site. These gluten-free blueberry pancakes from this doctor's camp kitchen are healthy, delicious and most importantly ... portable for long treks in the woods. PrintBlueberry Oat PancakesPrep 5 minsCook 10 minsTotal 15 minsAuthor Sarah WhiteYield 2 people…