Grab-and-Go Snacks For Your Next Hike

Between the seasons of summer and fall, there’s ample opportunity to go on a nature walk. To spend time in the great outdoors, tantalize your senses with the surrounding greenery and get in some exercise – it’s the perfect activity for cleansing the mind and working up a sweat. Since you’ll need plenty of energy for your hike, it’s ideal that you eat a nutritious plant-based meal to give your body fuel to stride through the workout. For those who need an additional boost during the hike, however, it’s best to bring some snacks along for the trip.

Plant-based snacks are great for a hike since they’re loaded with essential vitamins, nutrients and protein that can help your muscles recover and push you to the end of the trek. Here are a few grab-and-go snack ideas to bring on your next hike:

Tahini Crunch Bar
Why add sugar, honey or syrup to a snack when it’s naturally sweet and delicious? This recipe is just as delicious as it is simple to make.


1 cup virgin coconut oil – heated slightly above room temperature
5 tablespoons Hallelujah Diet Raw Carob Powder
1 cup almond butter
1 cup tahini
Pinch of salt if desired
1 to 2 cups unsweetened coconut shreds.


First, prepare your 8-by-8 baking dish with parchment paper. Set aside.

Next, stir the coconut oil, carob powder, almond butter and tahini in a medium bowl until it reaches a textural, yet put-together consistency. Once these ingredients are full integrated, add the coconut shreds

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How to Find the Right Food Portion Size for Your Meals

Do you ever wonder if you’re serving up the right food portion size when you’re creating your snack or meal?

Portion sizes and serving sizes can be confusing to say the least.

How much should I be eating? Should I follow the serving sizes? How do I know whether or not I need more than the “average” person?

These are just a few of the many questions I hear from the community daily!

In order for the nutrients you’re eating to do their job and fuel your body appropriately, we need to ensure we’re consuming the right amounts.

On one hand, if you’re perpetually under-eating or not getting enough of certain foods, you are likely lacking vital nutrition which can cause fatigue, lethargy, muscle loss, hair loss, brittle nails, irritability and excessive thirst over time.

On the other hand, consistently over-eating can also make your body feel less than its best and cause a number of symptoms like unintentional weight gain, high cholesterol, high blood sugar, heart disease and many more.

When you understand what food portion sizes your body needs, it helps you get the right balance of daily nutrients, which allows our bodies to feel their best on a daily basis and prevent chronic disease and health complications in the long run.

So in this article, you’re going to discover everything you need to know about portion sizes so you feel confident in how you’re nourishing yourself and know that you aren’t unknowingly over- or under-eating.

Portion Size

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Frozen Pineapple Margaritas

The perfect sipper to enjoy on a hot and sunny summer day whether you’re at the beach or your backyard. Frozen Pineapple Margaritas are made with just 4 simple ingredients and no sugar added.  Best of all, this recipe comes together fast with frozen pineapple, lime juice, orange juice and tequila. Simply toss it all

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Help Ward Off Sickness with Liposomal Vitamin C

Everyone knows how important vitamin C is for a healthy immune system. After all, there’s a reason why the doc usually recommends ample O.J. when you’re suffering from a cold or the flu. But did you know that there’s a “supercharged” version of vitamin C? It’s called liposomal vitamin C, and it can provide incredible support to the immune system whether you’re feeling under the weather or all-around great. This amazing vitamin is a lipid-encapsulated form of vitamin C—meaning it’s surrounded by lipids—so it shuttles benefits into the blood stream in high concentrations without demanding digestion. It’s the upgraded version of the vitamin C we know and love.

How is Liposomal Vitamin C Better?

In short, liposomal vitamin C is the most absorbable and powerful form of vitamin C—that’s why we call it supercharged! It’s nearly as beneficial and direct as intravenous delivery of the vitamin, but it comes in a convenient oral form so that you can easily integrate it into your everyday diet and supplement routine. What’s more, this kind of vitamin C can raise your blood concentration of vitamin C. It’s an excellent way to give your body a big-time boost of vitamin C when you need it the most, all without getting poked and prodded with a needle!

Here are a few of the benefits of adding liposomal vitamin C to your diet:

Improved Immune Support—The main benefit of adding this kind of vitamin C to your diet is to provide support to

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3 Health Hacks For Summer

Today we offer you a guest blog written by a good friend of ours Scott Laird.  Scott is a Naturopath and works for a great organization called A Rood Awakening.  Enjoy his excellent writing!

3 Summer Health Hacks

by Scott Laird, ND

Usually, when someone sees or hears the term “hack” they think of a quick fix or a magic bullet that will solve all their problems. That’s not what we’re talking about here.

If you’re already familiar with the Hallelujah Diet, so you know that any truly effective change to one’s health is a lifestyle change, not a quick fix. Fad diets or a 3-day cleanse here and there miss the point, and they won’t work in the long run.

However, if you’ve made a decision to leave behind your old diet and lifestyle for good, there are indeed some quick things you can do to give your healthy new lifestyle a kickstart or even improve the healthy, Hallelujah Diet journey you’re already on. Here are 3 health “hacks” you can add to your regimen this summer:

1. Never eat wheat-based products after sun exposure.

If you spend enough time in the sun to cause sunburn, you have created competition within your body for Vitamin F (essential fatty acids, best source of which is safflower oil although olive oil is a good option, too).

Here’s what happens… your body uses Vitamin F to maintain skin health, but it also uses it to absorb nutrients from wheat. If you get

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Causes of Vitamin D Deficiency

Vitamins play an incredible role in our bodies’ most complex processes, and vitamin D (which is actually a hormone) is one of the biggest superheroes in the vitamin squad! This fat-soluble vitamin, which is sometimes called the sunshine vitamin because it comes from the body’s interaction with the sun, helps the body battle disease, assist in weight loss and stabilize the mood. But, for a variety of reasons we’ll cover below, many people don’t get enough vitamin D, leading to vitamin D deficiency or D-ficiency. If you have signs of a weak immune system, have difficulty losing weight or battle depression, boosting your vitamin D intake through supplements and safe sun exposure may be a great first step in treatment.

Why Vitamin D Matters

So why is vitamin D so important? The body requires this vitamin to absorb calcium and grow a strong, healthy musculoskeletal system, and not getting enough can cause soft, fragile and misshapen bones and rickets disease in children. According to the National Institutes of Health, studies indicate that low vitamin D levels are associated with serious and life-threatening diseases, including colon cancer, prostate cancer, breast cancer, cardiovascular disease, cognitive impairment and asthma in children.

Vitamin D is also thought to help reduce depression and anxiety. Studies show a significant connection between vitamin D and mental health, indicating that lower vitamin D levels correlate with higher levels of depression. There is also thought to be a connection between Seasonal Affective Disorder (SAD)—a disorder triggering depression due to

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Spicy Herb Avocado Dip | Easy And Healthy Recipes

Bright and refreshing, this Avocado Dip or Chutney is infused with the aromatic scent of cilantro and mint. It’s creamy, spicy, tangy and will incite double-dipping. Accompany with your favourite local seasonal veggies and crackers to create a show-stopping platter. Easy, healthy and done in the blender – in literally 5 minutes!

I’m a sucker for anything dipped in chutney, but my all-time favourite is avocado-style – infused with fresh herbs. You’ll find me adding a dollop and slathering this spicy avocado dip on just about anything: eggs, salads, kebabs, vegetablesfish and even smeared on roti. MOUTHWATERING.  What can I say, it must be the desi in me; as a kid, I watched mum make concoctions of chutneys and gosh did we relish them!

Why This Is The Best Dipping Sauce – For Just About Anything!

I think you’d agree that apart from adding a punch of flavour, dips and chutneys also offer an opportunity to experiment with various herbs and spices – until you discover that hit recipe.

If you’re on the hunt for an easy avocado dip for chips or nachos – this works like a charm. Because really, the dip is the best part. It brings oodles of flavour and nutrition. Not to mention, this is a prominent vehicle for us to enjoy local Ontario produce. Currently, we can’t get enough of local cucumbers, carrots, tomatoes and peppers.

This is the also best avocado dip recipe, if you’re intimidated by the thought of creating a dip. You

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