Pumpkin Pie Muffins

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There is something about the fall that makes me crave pumpkins and warming spices. We eat them in pies, pick them for fun, carve them and paint them. Their illuminated faces light our porches every year. We have a thing for pumpkins, especially this time of year. But did you know that pumpkins are just as…

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Maximize Your Recovery with this Post Workout Shake

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Next to rest, the key to optimum recovery after a hard workout is diet, so replenishing carbohydrates and protein immediately after exercise is critical if you aspire to in- crease performance and remain injury-free. Within 30 minutes post-exercise is when your muscles are primed to receive nutrients that can maximize muscle glycogen (energy) and stimulate…

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4 Reasons to Eat Breakfast

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I gave a seminar this week on what to eat for breakfast, what NOT to eat for breakfast and I realized that there is a lot of confusion around what is healthy and what is not. Coffee with toast and jam, a bowl of cereal and milk, a banana, a bagel with nutella. Recognize any…

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Quinoa, Roasted Beet and Walnut Healthy Salad Recipe

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I absolutely love this delicious and nourishing salad. Quinoa is a great source of protein and also rich in calcium, magnesium, potassium, manganese and zinc. It’s particularly high in iron – ½ cup contains almost 8mg, way more than any other cereal grain.  Quinoa is also gluten-free and easy to digest. Beets are also a…

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Test your Digestive System with the Beet Test!

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Why Test your Digestive System? Most of us at one point in our lives have had difficulties with our bowel movements. I recall back when I was about 16 and I was constantly bloated. I went to the doctor, I had a barium test and he told me that I was chronically constipated. I was…

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Calcium Packed Kale Smoothie Recipe

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One of the big concerns people have with a plant-based diet is the fear of not getting enough CALCIUM. We all know that calcium is an essential mineral that plays an important role in maintaining strong bones and teeth as well as for nerve and muscle function, but how do we obtain the 30% daily…

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Stay Hydrated, Stay Healthy

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Do You Only Drink Water When You Are Thirsty? It’s 2pm in the afternoon. I ask the students in my nutrition class to raise their hands if they drank at least one glass of water since waking. Not many hands were raised (more than half the class). When asked why, most of them replied, ‘But I’m…

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Welcome to our Blog!

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Welcome to Your Roadmap to Wellness Blog! For those of you who don’t already know, Your Roadmap to Wellness is a self-guided health course that provides in-depth health information and wellness solutions that are simple and straightforward. It is comprised of ten modules that discuss everything from nutrition and exercise to goal-setting and health in…

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