Decisions Decisions
 This quote is a constant reminder to me, to be authentically myself! 

This quote is a constant reminder to me, to be authentically myself! 

Why I decided to stop practicing at Dr Ellen Simone's Clinic. 

This post is coming in a little late. But it's time I was real about who I am and where I am going.

I have been struggling to come up with the right way to talk about this publicly. 

I suppose I should start at the beginning...

Back when I decided to go back to school to study nutrition, I didn't know where this path would lead me. All I knew was, I needed to understand holistic health to help myself and possibly others around me who may be suffering with similar autoimmune conditions. I thought to myself... Wouldn't it be cool if I could start a blog just like the vegan bloggers I so admired, but I really had no Idea how far I would take this whole nutrition thing. Afterall, I was just a vegan girl living with RA trying to get by as a hairstylist, and lower my day to day pain. 

Once I began studying, I knew I had to share what I was learning with the world, and shortly after, Nomshell was born. It was incredibly fun to put this blog together and share it with the world! What else could I do I wondered? Several people, from fellow students to instructors believed I should get into clinical practice- I believe they may have seen something in me that I didn't really see myself. When I finished my program I was introduced to Ellen and we became fast friends, bonding over yoga, food and city life. She was opening her own clinic it seemed to be kismet. (We still remain close friends!)

I have enjoyed my time with Dr. Ellen and working with my extraordinary clients for the better part of two years! I would not change a moment of it. Simply put, I had another opportunity come my way and I knew I couldn't turn it down. Unfortunately that meant leaving the clinic which was a difficult decision to make. However, I am extremely excited to go down this new path, working with Fullscript, a company that strives to grow the wellness community and make it more accessible and easier to navigate for Practitioners and Patients alike! And Hopefully this new job will allow me a bit more time to spend on this humble blog... my first love!

Thank you to all of you who have supported me and touched my life in some small way. Each of you is special and it warms my heart knowing you're there reading my articles and recipes, and sharing them with your friends and family. 

To my very extraordinary clients: I can't thank you enough for letting me be a part of your wellness journey, you are the reason I am so passionate about food and it's capacity to heal, I have seen it do wonders for my own health and yours. I am incredibly grateful for the experience! I hope you will all continue on your road to health and vitality.

Healthy Regards, 

KL Garland

Kara-Lynn Garland
Spotlight on Greens 02: All Hail Kale

Kale popularity is at an all time high, isn't it time we all knew why? In this second installment of my Spotlight on Greens article series, I'm here to answer all your kale queries. 

Where Does Kale Come From?

Kale is a member of the brassica family, which includes cabbage, collards, broccoli, Brussels spouts etc. and has been cultivated in Europe along with flat leaved cabbage varieties dating back to the fourth century BC. 

Kale was brought to North America by the colonists in the 16th century, later Russian kale was introduced into Canada by Traders in the 19th century. Our temperate climate is perfect for growing Kale. 

Fact: not all forms of kale are edible, some are much too tough and indigestible by the human body. 

When is Kale Season? 

Kale is available in Ontario from June through November, and actually tastes its best after the first frost. so leave your kale in the ground, the cool fall temperatures will make it all the sweeter. 

Nutritional Benefits

Kale is an excellent source of vitamins K, A, C, and minerals- manganese, copper, calcium and iron. Not to mention it's a fibre powerhouse and is full of pre-biotics, a type of oligosaccharides that feeds our healthy intestinal flora. Kale is also one of the highest sources of lutein, a carotenoid responsible for maintaining eye health. In fact, a 1/2 half cup serving of kale once per week may be enough to significantly reduce your risk of glaucoma (a disease involving excess pressure in the eye).  

Other Health Related Benefits

  • Recent studies show that kale can provide you with some special cholesterol-lowering benefits if you cook it by steaming. The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability—just not as much. Along these same lines, a recent study has examined the impact of 5 ounces of kale juice per day for 12 weeks in men with high blood cholesterol levels (above 200 mg/dL). Consumption of kale juice was determined to raise the HDL (good cholesterol) levels in these study participants, lower their LDL (bad cholesterol) levels, and also improve their atherogenic profiles (which measured their likelihood of developing coronary artery disease).
  • Kale is now recognized as providing comprehensive support for the body's detoxification system. New research has shown that the ITCs made from kale's glucosinolates can help regulate detox at a genetic level. For more on this see
  • Kale may reduce your risk of colon and breast cancer.
  • One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
  • Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism.

Possible ill effects

If someone is taking blood-thinners such as Coumadin (warfarin) it is important that they do not suddenly begin to eat more or less foods containing vitamin K, which plays a large role in blood clotting. You can still enjoy kale in moderate amounts. 

Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If a person's kidneys are unable to remove excess potassium from the blood, it could be fatal, anyone with kidney disease should speak with their doctor about their intake of this and other high potassium foods.


Kale is a bitter green and pairs well with coconut or coconut milk in stir fries and curries, citrus fruits in salads, apples and raisins in a kale slaw, or try it with banana and almond butter in a smoothie. The sweetness of the banana helps to cut the bitterness of the kale. 

Preparing and Cooking 

Choose kale with firm darkly coloured leaves, wash it as soon as you get home and store it loosely wrapped in the fridge. 

Kale retains the most nutrients when eaten raw, so try chopping it up, and adding it to a ziplock bag with a tablespoon of olive oil and the juice of half a lemon. Shake it around and massage the bag until the kale is well coated. Massaging kale in this way makes it easier to digest. This makes a great base for salads. 

Steaming kale is another great option, I like to stream it just until wilted and serve it with tofu scramble for a healthy sunday brunch. 

Don't be shy with your kale, it works well in all kinds of dishes from soups to stews and even chili. so toss it in almost anything to add extra greens, fibre and antioxidants to your favourite meals. 

Try kale in my Millet Masala Bowl, you'll be glad you did! 



Kara-Lynn Garland
Nomshell's 1st Birthday and what I've learned this year...
 All photos courtesy of  Miaou Photography

All photos courtesy of Miaou Photography

OH My G! Nomshell's 1st birthday is here! I can't even believe it! Cue the music, put your party hats on and I'll do a little dance!

This little blog all started with an idea... What if there was a space to share vegan recipes, nutritional information, as well as lifestyle and beauty tips that would all help save our planet!? Having no previous experience in the world of blogging, much of this year was a trial and error sort of a deal. Through it all I gained some valuable insight into entrepreneurship, relationships and life in general that I'd like to share with you...

What I've learned this year

This year has been full of changes. Ups and downs. But isn't every year that way? I feel that the most important goal in life is to continue to learn and grow. I did a lot of that this year. 

I've learned it's ok to let go. In the process of implementing more of a minimalist philosophy in my life, I have learned that some things just aren't worth the stress. When running your own business while still having a day job and other side projects, it's important to know when to let things go. There are all kinds of people out there who will try to tell you how to run your blog or business. While they may have great advice and the best of intentions, it's really important for you to decide what's right for you. All those details we stress over, often don't make much difference in the long term. It's ok to let them go. 

When we moved to our new apartment, we knew storage was going to be a big issue. We both knew it was time to let go of some our physical "things". Sometimes these objects have sentimental value... but I've learned, if it doesn't add any joy to my life... it's ok to let it go. 

It's okay to let go of people and relationships too. Everyone comes into our lives for a  reason, to teach us something or to help us view a part of ourselves... but that doesn't mean they need to stay around for a lifetime. It's important to recognize when a relationship, or friendship is unhealthy, and know when to let it go. I'd rather have just a few close friends than be in bad company.  

I've learned that taking a step back is not failure. There have been many times this year that I have not been able to keep up with the strict deadlines I gave myself at the beginning of this blogging adventure. That's okay! Taking time to step back, evaluate and take time for self care is important. Often I find the demands of social media to be unsustainable. Not posting everyday is NOT a failure. I like to create content that is meaningful and informative, and that takes time. Sometimes it's more important to take your time, and enjoy your life rather than post to facebook or instagram, allow that time for yourself. 

I've learned that the flexible won't break. When running a business, it's important to be flexible. Sometimes things just can't happen the way we want them to and that's okay! Take a deep breath, and work around it, re-evaluate or change your plan of action. Don't let inflexibility be your downfall. 

It's okay to ask for help! Asking for help and advice is NOT shameful. We can't all know everything and in general, most people WANT to help! When starting your own business, there's a lot to think about. We all make mistakes. Having a few peers as a little support group is the BEST thing! I am so fortunate to have some former classmates and close friends as a little support network. 

Finally, there is no straight line to success. A plus B doesn't always equal C. It's important to know that just like there is no straight path to nutritional healing, there is no straight line to success. It takes much trial and error to figure out what works best for you. Get out there, try some new things and see what works. 


I would also like to thank some very special people for helping make this first year of business so memorable!

To Eric, you have been my biggest supporter and cheerleader, all through this year! I am so thankful to have you in my life. For all the little things, and the BIG things you do... THANK YOU! 

To my family, thank you for always being there, through thick and thin, I am grateful to have you. 

Thank you to Dr Ellen Simone for helping me grow my clinical practice, you have made the transition from student to practitioner an easy one with all your support and encouragement. 

To Becka yates, you are my biggest super-fan and you make this blog possible with all of your beautiful photos, I couldn't have gotten through this year without you. 

To my RHN friends (you know who your are), thank you for always lending your ears, offering advice and making me laugh when I need it most. What a wonderful thing it is to help one another. 

To Anna Jonas and  Ottawa Life Magazine, thank you for featuring me in your Vegans of Ottawa article series, I am so lucky to be a part of such a beautiful vegan community here in Ottawa. 

Finally to all of you, yes YOU! To each of you who read my articles, share recipes on facebook, instagram or pinterest, and come out to the clinic for workshops and one on one nutritional coaching... You are the ones that make this humble nutrition blog what it is. I can't thank you enough for all your continued support! 

There are a lot of exciting things on deck for Nomshell in 2018... thanks for joining me for the ride! 

xo KL

Hold onto your pumpkin... SEEDS!

Pumpkin Seeds

are a nutritional powerhouse!

Pumpkin seeds are a nutritional powerhouse, packing fibre, protein, healthy fats (omega 6), vitamin K, manganese, magnesium, iron and zinc! They also contain antioxidants, vitamin B2 (riboflavin) and folate. So when you carve today's jack-o-lantern, think twice about tossing those seeds!

This past weekend we carved pumpkins at my parents house and I saved all these seeds. I gave them a rinse to remove the pumpkin guts then tossed them with a little olive oil and sea salt. Baked them on a cookie sheet in a single layer at 300 degrees f, for 30-40 minutes stirring occasionally and voila! 

Nutritional studies show that including foods high in antioxidants in your diet can reduce the risk of disease and reduce inflammation. Some evidence shows that pumpkin seeds may reduce risk of certain cancers (stomach, breast, lung, prostate and colon). The high level of magnesium in pumpkin seeds is beneficial for heart and bone health, and can help regulate blood sugar levels. The high levels of zinc in pumpkin seeds can improve sperm quality and fertility in men. Finally, pumpkin seeds may help you sleep, they are a good source of tryptophan, zinc and magnesium all of which promote restful sleep!

But don't stop at pumpkin seeds, the seed from all your favourite gourds can be saved and eaten! Try roasting your spaghetti squash, acorn, buttercup, or butternut squash seeds too! #NOMNOM


Spotlight on Greens 01: Spinach

Spinach, we know it's good for us, but just how good is good? Keep reading to find out why I am such a big fan!

Where Does Spinach Come From?

Spinach originated in Persia (what is now known as Iran) and quickly spread to Europe and Asia. However, spinach cultivation in North america didn't begin until the 19th century. 

When is Spinach Season? 

Spinach is readily available in Ontario from mid May through October. (Yay!) That's great news for spinach lovers! 

Nutritional Benefits

Spinach (100g serving) is an Excellent source (containing 20% of the daily recommended intake or more) of the following nutrients; A, C, K, magnesium, manganese, iron and folate. It is also a good source (containing 10%-19% of the the DRI) of Riboflavon, B6, E, calcium and dietary fibre. 

100g serving of spinach comes in around 27 calories, with approximately 3g of protein, and has a very low glycemic index making spinach a big bang for your nutritional buck. 

It is important to note that while raw spinach is an excellent source of folate (approximately 25% of folate is lost in cooking), if you are looking to boost iron and calcium absorption, it must be lightly cooked. Spinach does contain binding agents called oxylates, which can inhibit absorption of iron and calcium. However, these are broken down by lightly cooking this leafy. In the case of iron, it is also beneficial to combine spinach with vitamin C rich foods to ensure iron absorption, such as citrus, strawberries, blueberries, etc. 

Other Health Related Benefits

Abundant flavonoids in spinach act as antioxidants to keep cholesterol from oxidizing and protect the body from free radicals, particularly in the colon. The folate in spinach is good for cardiovascular health, and magnesium helps lower high blood pressure. Studies also have shown that spinach helps maintain brain health, memory and mental clarity.

Spinach contains extremely high amounts of Chlorophyll (the pigment that gives spinach its rich green colour). chlorophyll is known to aid digestion, support healthy gut bacteria, alkalize the body and reduce inflammation. 

Another interesting fact concerning Chlorophyll comes to us from "World's Healthiest Foods" - "Inside the cells of the spinach plant, the places where chlorophyll gets stored are called chloroplasts, and their membranes play an active role in converting sunlight into energy (through a process called photosynthesis). These chloroplast-associated membranes are called thylakoid membranes, or simply thylakoids. Because fresh spinach is such a rich source of chlorophyll, it has often been used in research studies as a source for thylakoids and their potential health benefits. Several recent studies in this area have shown thylakoid-rich extracts from spinach to delay stomach emptying, decrease levels of hunger-related hormones like ghrelin, and increase levels of satiety-related hormones like glucagon-like peptide 1 (GLP-1). Exactly what these changes mean is not yet clear, but researchers hope to eventually determine whether routine intake of spinach can help lower risk of obesity partly because of these thylakoid-related processes. It is also worth noting in this context that several prescription drugs currently used to help treat type 2 diabetes (for example, albiglutide, exanatide, dulaglutide, and liraglutide) work by imitating the activity of GLP-1. For this reason, future studies may find a relationship not only between risk of obesity and spinach intake but risk of type 2 diabetes as well." 

Possible ill effects

If someone is taking blood-thinners such as Coumadin (warfarin) it is important that they do not suddenly begin to eat more or less foods containing vitamin K, which plays a large role in blood clotting. You can still enjoy spinach in moderate amounts. 

Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If a person's kidneys are unable to remove excess potassium from the blood, it could be fatal, anyone with kidney disease should speak with their doctor about their intake of this and other high potassium foods. 

Flavour Parings

Spinach has a milder flavour than other greens and pairs well with many other foods like strawberry, citrus friuts, tamari and olive oil. 

To enhance its flavor, add nutmeg, mace, fresh garlic, coarsely ground black pepper or, in moderation, fresh lemon juice, or mustard. 

Preparing and Cooking 

Soak in a basin of cold water to remove sand and grit. Change water several times or until the bottom of the basin is free of residue. Dry on clean towel, bag and refrigerate. Use within seven days.

Spinach is easily overcooked. Cook gently, over low to moderate heat.

Enjoy it raw in salads, smoothies, or on sandwiches and wraps. Enjoy it lightly wilted with onions and olive oil, or add it to your pesto or tomato sauces. The possibilities are endless! 



Fats on Fleek 3: The BIG "FAT" Myth

Saturated fats and cholesterol, we have been told for generations to avoid both. Are saturated fats really the root cause of cardiovascular disease? As it turns out, it's not as simple as vilifying saturated fats for our cardiovascular woes.


The Man, The Myth

This big fat confusion came from research conducted in the 1950's by American physiologist and researcher, Ancel Keys. In 1955, Keys presented his "Fat Hypothesis" to the World Health Organization. He believed that saturated fats raise cholesterol, therefore increasing risk of cardiovascular disease. Soon after, the American Heart Association began to promote a low fat diet as the sure fire way to prevent heart disease. 

Why then, have the rates of heart disease not decreased? Why then is heart disease still the second leading cause of death for Canadians.

Well, Good ol Ancel got it a bit wrong and while monitoring saturated fat intake, he ignored other critical data such as the quantity of refined sugar in the diet. While it is true that some saturated fats raise cholesterol, the type of saturated fat and the type of cholesterol it affects is really the key.  Saturated fat does indeed raise LDL (bad cholesterol) but it also raises HDL (good cholesterol). In contrast an excess of refined sugar in the diet lowers HDL. It is the ratio of LDL to HDL that is a for more important biomarker for cardiovascular disease and heart attack than LDL alone.

Fats, What Are They Good For?

We require a variety of unsaturated, polyunsaturated and saturated fats for good health. Saturated "Phats"... if I spell it with a "PH" it means the good kind of fat right? 90's jokes aside,  saturated fats are required for the following:

  • Saturated fats are responsible for healthy, strong cellular membranes for every living cell in your body. Improper formation of cellular membranes can hamper essential cellular functions, cause  malformation of the cell and even reduce the exchange of nutrients between the cell and its environment. 
  • Saturated fats and healthy cholesterol provide the building blocks for hormones, and hormone-like substances.
  • Act as carriers for important fat-soluble vitamins A, D, E and K.
  • Are required for the conversion of carotene to vitamin A and for mineral absorption, nutrients essential for supporting eye and skin health among other functions.
  • Act as antiviral agents (caprylic acid).
  • Required for calcium to be effectively incorporated into bone. 
  • Saturated fat has been shown to protect the liver from alcohol and medications, including acetaminophen and other drugs commonly used for pain and arthritis.
  • Helps lower LDL cholesterol levels (palmitic and stearic acids).
  • Modulate genetic regulation and help prevent cancer (butyric acid).
  • Saturated fat plays a key role in cardiovascular health, reducing lipoprotein (a), which correlates to an increased risk of cardiovascular disease.
  • Required for neurological function (brain health) and proper nerve signaling.
  • For proper functioning of the lungs. The surfactant that coats the air sacs of the lungs is made of 100% saturated fats, replacement of these critical fats by other types of fat makes for faulty surfactant and potential breathing difficulties.  
  • Saturated fats found in butter and coconut oil (myristic acid and lauric acid) play key roles in immune health. Loss of sufficient saturated fatty acids in white blood cells hampers their ability to recognize and destroy foreign invaders, such as viruses, bacteria, and fungi, possibly increasing risk of infection.

Consider The Source

Many proponents of a plant based diet tout a diet low in saturated fat as the ideal, however I'm hear to tell you that's not entirely the case. It is important to consider the source of your saturated fats, but not to avoid them. Saturated fats from processed meats and fast foods (long chain triglycerides) will have a completely different effect than say, the medium chain triglycerides found in coconut oil, coconut butter or avocado. In recent years, studies have shown that medium chain triglycerides such as lauric acid actually have a protective effect on the cardiovascular system. Saturated fats from a Big Mac on the other hand will not have this protective effect. Nor will it improve lung health, or immunity. Fats make food taste good! Below, find a list of plant based fats to include in your diet and fats to avoid.

Do include

  • Nuts and seeds in their whole forms such as almond, cashew, macadamia, Brazil nut, chia, hemp and pumpkin seeds.
  • Good quality oils such as olive, coconut, ethically sourced palm oil and coconut butter.
  • Whole food sources of saturated fats such as cacao butter, dark chocolate, olives and avocado.


  • Processed vegetable oils such as safflower oil, canola, peanut oil, soybean oil, hydrogenated oils, margarine, shortening, corn oil and cottonseed oil.

Now you're well on your way to having your fats on fleek! don't skimp on this vital macronutrient, make sure to have around 25% of your dietary intake come in the form of high quality fats. 

Moral of the story, eat the whole avocado, don't be shy!


Kara-Lynn Garland
It's NOT skin deep, it's GUT deep!

As a hairstylist and makeup artist I am often asked for tips on how to combat hair and skin issues. Usually clients are looking for a quick fix product recommendation. While skin, hair and nail products can help, they are really just a band-aid on the surface.

So what's the single best thing you can do right now to improve your hair, skin and nails?

Improve your overall digestion! Say what? I know it sounds nutty but the link between your gut and your skin is real. Hair and nails are essentially just extensions of your skin... So let's discuss some tips for healthy digestion, and key nutrients that are essential for healthy skin.

Before we get started you need to know that skin, hair and nail issues are multi-factoral, meaning they can have several causes. However many of those other causes can also stem from problems with digestion, let's start at the source.

Digestion does not begin in the stomach

Let me say that again.... Digestion does not begin in the stomach. The signals for digestion begin before we even put food into our mouths. The sight, and smell of food trigger a chain reaction. Pupils dilate slightly and we begin to salivate. Saliva contains digestive enzymes (amylase) important for beginning the breakdown of carbohydrates and simple sugars.

What can go wrong- If we are in a hurry and don’t take the time to really look at, smell and appreciate our food in a relaxed state, digestion will be compromised. When we are rushed, stressed, or distracted our bodies are not ready to digest. Stress especially, will interrupt digestion. When stress hormones (cortisol/ adrenalin) are elevated, our bodies perceive danger on an unconscious level, and prepares to either fight the danger, or run from it. Therefore, energy and blood flow are directed away from the digestive organs and into the muscles.

The quick fix- Put your phone away, turn off the TV, eliminate as many distractions as possible. Spend a moment taking deep breaths, smell your food and relax before you sink your fork into it. Some folks find it helpful to spend 3-5 minutes meditating and feeling gratitude for the food they are about to enjoy, this encourages mindfulness at meal time.

Chew Chew Chew your food 

Careful chewing will make a huge difference in the effectiveness of digestion. While chewing we manually break down our food into a soft squishy goop that will make easy work for the stomach. Also during this time, our stomach is triggered and begins to release more HCl (hydrochloric acid) and enzymes (protease/pepsin) in preparation for protein digestion.

What can go wrong- Inadequate chewing results in larger food particles ending up in the stomach. Creating more work for the stomach to do. Furthermore, inadequate chewing may also not allow enough time for digestive juices to accumulate, meaning the stomach is not well prepared for digestion.

The quick fix- Chew your food! Really savour it, and don't swallow until it's a fine paste.

Slow down on the liquids

This is the only time I will tell you to slow down on water and other liquids. Proper Hydration is important, but at meal time less is more.

What can go wrong- Too much water and other liquids can slightly dilute stomach acid, making it less effective in food break down. If food isn’t broken down efficiently, we cannot absorb beneficial nutrients from it.

The quick fix- Do your best to stay well hydrated between meals, at least 20 minutes before, or after meals is desired.

Absorb it, don't waste it!

Next stop on the digestion train is the small intestine. This is where food continues to be broken down to its smallest components. Vitamins and minerals are pulled away from the proteins, fats and carbohydrates that bind them and are absorbed through delicate membranes onto the bloodstream. This is where the connection to skin really becomes evident.

What can go wrong- Poor food combining, overeating and inadequate chewing can put stress on the stomach and result in poor breakdown and absorption in the small intestine. Furthermore, food sensitivities can create low grade inflammation in this delicate organ and impede proper breakdown and absorption of key nutrients, especially essential nutrients such as iron, calcium, B12 and zinc. Zinc is especially important for healthy skin as it is a co-factor for vitamin A. Inflammation in the small intestine is often mirrored elsewhere in the body, including the skin. #Eczema. In addition, Iron and B12 deficiency are linked to hair thinning and loss.

The quick fix- Practice the rules of food combining (unless blood sugar issues exist). Eat fruits alone, do not eat starchy grains with proteins and drink water between meals, not with meals. Chew your food carefully, and stop eating when you feel satiated (2/3- 3/4 full), not when you feel “full” (100% full).

Love your liver

Your liver is a busybody. It has too many functions to name in this article, but it's two main functions are, dismantling toxins, and creating bile to store in the gallbladder. Bile is essential for digestion of fats in the duodenum of the small intestine.

What can go wrong- An overloaded liver cannot function efficiently, as a result bile production can slow. Improperly digested fats leave us deficient in fat soluble vitamins A,D,E and K as well as essential fatty acids. Vitamins A, and E are essential for strong healthy collagen networks and healthy skin cells. Essential fatty acids (EFA's-omega 3 and 6) are responsible for healthy cellular membranes and the secretion of oils that moisturize and protect the skin, scalp and nail beds. Rough, dry alligator skin, dry scalp, and dry brittle nails are all indicators of EFA deficiency.

The quick fix- Don't give your liver too much to do. Avoid processed foods, alcohol and bad fats such as fried foods, hydrogenated oils and rancid fats. Show your liver some love by incorporating bitter greens (mustard, dandelion, or beet greens) into your diet and boost sulphur (the mineral supportive of the liver's detoxification pathways) by adding more onions, garlic, cabbage and broccoli sprouts to your meals.


Yup! I said poop... After food has made its way through the small intestine, it finds itself in the large intestine (colon). This organ is largely known for its host of friends, the billions of little bacteria that call it home. These little guys help us further break down insoluble fibres and can even help us out by making vitamins K and B12. The large intestine also reclaims water. Then poop happens.

What can go wrong- What if poop isn't happening? Improper balance of beneficial bacteria and dehydration can slow down the elimination of poop. When you're not eliminating this waste daily a few things can occur.

  1. Hormones (mainly estrogen) can be reabsorbed and recirculated- ladies this is bad news for a bunch of reasons, including hormonal disruption of the skin. #Breakouts.
  2. Inadequate water, means inadequate water reclamation. Dehydration= dry hair, skin and nails plus early signs of ageing. #NotSoFineLines
  3.  If the body cannot eliminate through the bowls... it will eliminate through the skin, not just the skin of the face, but the skin of the body too. #Chestne. #Backne.

The quick fix- Foster a happy colon, drink 8-10 glasses of pure water daily. Feed your beneficial flora with pre-biotics such as healthy fibre from pectin rich fruits (apples, cherries, pears), fibrous veggies (dark leafy greens, celery, yams and artichokes) and legumes (split peas, lima beans, Black beans and lentils). Get contributions of healthy bacteria from fermented foods (kefir, homemade sauerkraut, kimchi or kombucha). If constipation persists, you may be low in magnesium. Try taking a dose of magnesium citrate about an hour before bedtime, this should encourage elimination in the morning. Alternatively, you could add a teaspoon of chlorophyll to your first glass of water in the morning to support detoxification in the liver and as a bio-available source of magnesium.

In summary, a happy gut = happy skin! #Radiant

Fats on Fleek 2: Skip The Fish

Considering the state of our rivers and oceans; polluted with plastic residues (BPA's), heavy metals and agricultural wastes, as well as diminishing fish populations due to overfishing and irresponsible environmental practices, we must consider other sources of polyunsaturated Omega 3 fatty acids.

Farmed fish is not ideal either and has it's own host of associated environmental and health related issues. So where can we find reliable plant based Omega 3's and how can we ensure we are getting enough? Below is a cheat sheet with the most important facts about omega 3 fats. 

Fact: Fish do not make omegas, they eat them! Skip the fish and head straight to the source, sea vegetables (sea weeds and certain types of algae) are ideal sources of Omega fatty acids. However if the thought of sea vegetables is not appealing to you, land dwelling plants sources are also readily available. 

  • Without proper planning, a vegetarian diet may be lacking in Omega 3 fatty acids. However it is still possible to meet your daily recommended intake. Foods such as oils, nuts and seeds are very high in Omega 3. The problem with a lot of these foods is that they are also high in the other type of essential fatty acid: Omega 6
  • Omega 6 inhibits the conversion of Omega 3 into DHA and EPA. So, the Omega 3 from foods like walnuts (2542mg Omega 3 but 10666 Omega 6) or sesame seeds (105mg Omega 3 but 5984mg Omega 6) may not be adequate sources of Omega 3 for conversion into DHA and EPA.
  • The body can convert ALA into EPA and DHA. ALA is efficiently converted to EPA, but it may require large amounts of ALA to produce optimal amounts of DHA.
  • The capacity to convert DHA from ALA is higher in women than men. Studies of ALA metabolism in healthy young men indicate that approximately 8% of dietary ALA is converted to EPA and 0-4% is converted to DHA . In healthy young women, approximately 21% of dietary ALA is converted to EPA and 9% is converted to DHA. The better conversion efficiency of young women compared to men appears to be related to the effects of estrogen.
  • Something to consider: because omega-3s are a type of fat, conditions that involve poor absorption of fats from our digestive tract can increase our risk of omega-3 deficiency. These include inflammatory bowel disease, celiac disease, and cystic fibrosis.
  • If you want your DHA levels to be the same as non-vegetarians, supplementing with 300 mg per day will likely accomplish that.
  • If you just want some insurance that you are getting a source of DHA in case your body isn't efficient at making it, supplementing with 200 - 300 mg every 2-3 days will provide that.
  • Seaweeds and algae have fairly high amounts of Omega 3, but they are also one of the only vegan foods which also contain EPA and DHA. Spirulina (58mg Omega 3, 88mg Omega 6 per tablespoon) is one of the best choices. Wakame is a close second.
  • Flaxseed oil (also known as flax oil or linseed oil) is available as an ALA supplement. DHA supplements derived from algal and fungal sources are also available. Because dietary DHA is retroconverted to EPA and DPA in humans, DHA supplementation represents yet another alternative to fish oil supplements

Tips to optimize your conversion of Omega 3 into DHA and EPA:

  • Decrease the amount of foods that are high in Omega-6: Foods high in Omega-6 fatty acids reduce the amount of ALA that's converted to
  • EPA and DHA by up to 40%. this can be accomplished by Eliminating certain oils from your diet that are high in Omega-6. These include sunflower, safflower, corn, cottonseed, and soybean oils.
  • Eat a diet rich in ALA foods: This will increase the amount of DHA your body makes. The best sources of ALA are the following:

Improve your overall Diet: There are other changes you can make to increase the conversion rate by improving liver function. Cut back, or eliminate, alcohol, and foods that are high in saturated fat, cholesterol, and trans fatty acids. They also interfere with the conversion rate of ALA to EPA and DHA.

High Omega-3 Morning Shake:

  • 1 cup spinach
  • 1 cup baby kale
  • 1 cup frozen raspberries
  • 1 tbls ground flax seeds
  • 1 tbls vegetarian (flax/algae) Omega 3 oil with DHA (ex. Nutra-vege by Ascenta)
  • 1-1/2 cups water

*This shake provides 3.265g overall omega three, with 500mg in the form of ready available DHA.

**Men can convert the available ALA to 0.15g into EPA and approximately 0.08g DHA. Women can convert the available ALA to approximately 0.4g EPA and approximately 0.171g DHA.

*** Adding a tablespoon of spirulina to this shake and boost the available omega-3 by 58mg.


Fats on Fleek

Are your fats on fleek? Are you sure you know how to choose and properly store your nuts, seeds and oils? Do you know which fats are right for the high temperature job? I think you might be surprised how easy it is to consume dangerous, toxic, or rancid fats and oils. Keep your "Fats on Fleek" with this easy guide! 


Making the choice

Buying your nuts and seeds is not as simple as cramming heaping scoop fulls into that wimpy plastic baggy at the bulk food store. Great attention should be payed to the quality of those nuts and seeds. Because they contain such delicate unsaturated and polyunsaturated fats, nuts and seeds that have been shelled are quite vulnerable to light, oxygen and temperature changes. Such exposure can cause oxidative damage to those quality fats. Rancid fats and oils are not fit for consumption. (They can be damaging to your liver, kidneys, digestive and cardiovascular systems, you name it! They're basically poison.) Yet most of us do not know the signs to look for. 

Fact: We required quality unsaturated as well as saturated fats for healthy, strong cellular membranes, circulatory health, hormonal health and radiant skin.

  • When buying bulk nuts and seeds look for gravity bins that dispense from the bottom versus open air containers with scoops. This will ensures freshness.
  • If there aren't gravity bins... Lift the top of the regular bin and lean in... Take a nice deep sniff. You might Look weird but it's ok... I do this on the regular! If the nuts/seeds smell a little fishy or have a paint/paint thinner like aroma... they're bad. Abandon them and search for nuts in vacuum sealed pouches. 
  • Buy your nuts and seeds whole whenever possible and grind them at home as you need them. Especially flax and chia. 
  • Another thing to look for is colour. Walnuts especially should be a lighter brown, if they look dark in patches or are darker brown, they could be rancid... Back away. 
  • When buying oils, do your best to buy oils in glass bottles or jars. Due to the nature of fats, they easily absorb chemical residues from plastic, BPA and other plastic residues have hormone disrupting effects, long story short, avoid plastic when storing nuts, seeds and especially oils. 

Strengthening your storage game

The battle against oxydation doesn't end once you've gotten home from the store. Proper at home storage is key to conquering the war on rancid fats. 

  • Transfer nuts and seeds to glass jars with tight lids and store them in the fridge or freezer. A simple rule of thumb to follow is -store up to three months in the fridge, up to 6 months in the freezer. 
  • Oils should be kept in dark coloured bottles, in a cool place away from heat. The higher the ratio of unsaturated and polyunsaturated fats, the more delicate the oil. For the most part, oils that are liquid at room temperature such as sesame, flax, or sunflower should be kept in the fridge. Oils that are stable at room temperature are generally solid, like coconut. The only exception is olive oil. It has a stable composition and can be stored in a dark bottle at room temperature safely, away from heat. 
  • Open your oils and check them before use, give them the sniff test mentioned above, if they smell fishy or paint like, it's time to toss them. 

winning high temp cooking

It is important to choose oils with a high smoke point for higher temperature cooking. "Smoke Point" refers to the temperature at which an oil starts to burn. For example, cold‐pressed flaxseed oil is a wonderful oil to use in salad dressings, but you wouldn’t cook  with it; in contrast, avocado oil has a very high smoke point even when it’s not highly refined, making it an excellent choice for high heat cooking. Overheating oils produces toxic fumes and harmful free radicals.  This is why it’s important not to “re‐use” oil that’s  already been used to cook something (i.e. the deep fryer at a fast food restaurant).

  • Beneficial nutrients and phytochemicals found in many unrefined oils are destroyed when the oil  is overheated.  
  • Overheating also creates harmful free radicals.
  • Low smoke point = between 225°F and 350°F, Ex. coconut or unrefined sesame oil (up to 350°F).
  • Medium smoke point = 375°F, Ex. virgin olive oil (up to 420°F) or sunflower oil (up to 450°F). 
  • 450°F High smoke point = between 470°F and 485°F and above, Ex avocado oil (up to 520°F).

*Pro tip: Keep a spray bottle filled with water in the kitchen and spritz water over your fry pan or baking sheet a few times while cooking, this will prevent oil burning. 


Gratitude is the BEST Attitude

Sometimes the universe works in mysterious ways. When life gets complicated it is easy to fall into a pattern of negativity. I struggle with this myself at times. Finding things to be thankful for may seem like an exercise in futility, especially when it feel like the odds are stocked against you, but it really does work.

If you can find at least one thing to be thankful for every morning when you wake up and every night before you go to sleep, you can quickly flip your attitude from one of soul sucking discouragement to one of bright shiny optimism.

I recommend a journal. Sometimes it is helpful to write down your feelings, to help you sort through them. When you find something to be grateful for, write it down and highlight it! Writing it down is an excellent way to affirm your gratitude, keeping it in the front of your focus.


In the morning you could write- “Today I am grateful for...”

In the evening you could write- “Today I was grateful that ... happened.”

Be as creative as you like! Use fun pens and markers or find positive quotes to affirm you positive mindset.

Soon you will be on your way to a happier day! :)

And just remember...

It is not happy people who are thankful, It is thankful people who are happy.
wellness, adviceKara-Lynn Garland