January 23, 2020 By Sarah White No Comments

January is thyroid awareness month, which means it's time to introduce you to my favourite daily snack: Brazil nuts. I frequently prescribe brazil nuts to my patients with thyroid disease since they're an incredible source of dietary selenium [3 - 4 nuts = around 250mcg]. Studies show that 200 - 250mcg of selenium can reduce TPO levels by up to a 60%. This is good news for patients suffering with hypothyroidism since TPO is an antibody that causes your immune system to attack your own thyroid tissue leading to autoimmune thyroid disease. Higher selenium dosing of 500mcg (6 - 8 brazil nuts…


January 5, 2020 By Sarah White No Comments

This vegan sun-dried tomato walnut pesto is my go-to prescription for grey winter nights. Nothing cures my grumpy better than a big bowl of pasta (served with a glass of organic red wine, of course!). This dairy-free sun-dried tomato pesto is delicious, easy & loaded with healthy fats from walnuts for a little serotonin boost on cranky days. I like to serve this pesto on a pasta made from lentils, chickpeas, black beans or quinoa for a dose of fibre-rich happiness in a bowl. Eating these complex carbohydrates in combination with healthy fats from olive oil causes increased tryptophan levels; the precursor…


December 13, 2019 By Sarah White No Comments

A low sugar, fat-based snack is my go-to 'pre-game' before holiday parties to help me make better choices while still enjoying myself at events. Fatbombs aren't just for the keto crowd, they're wonderfully satisfying and bloodsugar-balancing so you don't need to rush to the dessert table with a ravenous appetite. This festive version tastes like a ginger cookie but is loaded with healthy fats, hormone-balancing flax seeds, and antioxidants. Store them in the fridge for any time you need a sweet snack that won’t throw your blood sugar into turmoil. I've strategically added some flax seeds to these fat bombs for…


November 28, 2019 By Sarah White No Comments

These Strawberry Coconut Luteal Balls are an easy, no-bake treat that tastes a little like strawberry shortcake. They’re gluten-free, paleo, vegan, and perfect for mixing up your seed cycling protocol (I know sunflower seeds on every salad can get a little boring). Food is this doctor's favourite hormone-balancing medicine. The foods you eat can act as powerful messengers, telling your hormones 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. I love prescribing seed cycling as an adjunct to individualized supplement and lifestyle…


October 26, 2019 By Sarah White No Comments

Foraging is one of my favourite ways to connect with nature; not only is it a great excuse for a long meditative walk in the woods, it also has added culinary & medicinal benefits. In Ontario, fall is the best season to forage for wild mushrooms. Delicious varieties like my favourite chanterelles are plentiful, and the best way to get them is to search for them yourself. It’s a wonderful excuse for a mindful (mushroom hunting takes concentration) walk in the forest before winter settles in. If you’re new to foraging for wild mushrooms going out with an expert is…


September 20, 2019 By Sarah White 3 Comments

Dense, tangy and incredibly tasty, I promise you this wheat-free 100% rye and spelt sourdough recipe is entirely worth the effort. So far we've made homemade kombucha, taught you about raising backyard hens, grown our own food (read about my top tomato tips here), and fermented our backyard harvest. Our latest urban homesteading adventure is the most ambitious yet: 100% rye and spelt sourdough bread-making. "Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty… ” - Theodore Roosevelt I have to assume, after months of tears, burnt loaves, long drives (to procure the perfect starter),…


August 2, 2019 By Sarah White No Comments

I wasn't planning on posting this recipe on the blog. Banana muffins are not seasonally appropriate you guys, and only a crazy fool would turn on the oven in this heat. Sometimes, though, you happen upon genius when you're least expecting it. These are the Albert Einsteins of banana muffins and they are totally worth the bump in your hydro bill in the middle of summer. I created this recipe as a pre-workout treat for my husband Kyle but they'd also make a great breakfast replacement or mid afternoon snack. These muffins are full of fibre + healthy fats and…


July 11, 2019 By Sarah White No Comments

Green Chia Detox Pudding [Replete Summer Cleanse Recipe] Our bodies need a good seasonal 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…


June 12, 2019 By Sarah White No Comments

This Doctor's Favourite Breakfast: Nutella Keto Smoothie This smoothie reminds me of chocolate Nutella ice cream. It's creamy, luscious and satisfying like everyone's favourite toast-topper but unlike Nutella, this smoothie is actually good for you. If you follow along regularly you've likely noticed that 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…


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…