3 Seasonal Dinner Recipes

With fall’s official arrival late last month, now’s the perfect time to try new recipes for the new season! Here are a few of our favorites:

1. Gayle’s Sweet Potato Casserole
A sweet and savory dish, this recipe makes a great choice on a crisp fall night.


4 to 5 large sweet potatoes – baked, cooled and peeled 2 cups almond milk 1 cup maple syrup 3 tablespoons whole wheat flour 1/2 teaspoon Celtic Sea Salt


First, prepare a 9-inch baking dish with organic olive oil. Set aside. Heat your oven to 400 degrees.

Then, cut the cooked potatoes into 1/2-inch slices, and place them into the prepared dish. Set aside.

Place the almond milk, maple syrup, flour and salt in a large bowl and whisk together until fully combined. Pour mixture over the potatoes, then place the dish in the heated oven to cook for 35 to 40 minutes.

Once the time is up, remove the dish from the oven and let cool completely. Enjoy!

2. Rhonda’s Basil Pesto Pizza
Pizza makes the perfect meal on a Friday night, and this healthy version won’t leave you feeling guilty. Did we mention it’s so easy to make?


For the pesto:

2 cups basil leaves – rinsed and patted dry 1/4 cup pine nuts – soaked 1 hour and drained 2 small garlic cloves – peeled and minced 1/4 cup vegetarian parmesan cheese 1/4 teaspoon Celtic sea salt Small pinch cayenne pepper 1/4 cup extra virgin olive oil Create

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Fall in Love With These Seasonal Soups

Nothing says fall quite like a bowl of seasonal soup. Here are some of our favorite recipes to try while you’re wrapped up in a blanket on a crisp autumn night near the fireplace. You’ll surely “fall” in love with them:

Raw Cream of Carrot-Sweet Potato Soup
The color, taste and seasonal selection of carrots and sweet potatoes scream fall. Try our soup recipe that blends the two fall produce stars together:


4 carrots 1 small onion 1 small sweet potato 1 MSG-free vegetable bouillon cube 3 pinches fresh nutmeg 1/2 cup rice milk 3 cups hot purified water


First, place all ingredients in your blender – preferably a powerful high-speed one to make it hot – and mix until smooth. This should take about 5 minutes. Ladle into a bowl and enjoy!

Raw Harvest Pumpkin Soup
What’s fall without the glorious taste, scent and vibrant color of pumpkin? Try this delicious raw recipe for your next dinner


3 cups raw pumpkin – peeled and diced 2 1/2 cups distilled water 1 orange – peeled, quartered and seed 1 red bell pepper – peeled, quartered and seeded 1 cup frozen corn kernels – thawed 1 teaspoon unfiltered honey 1/2 avocado – pitted 1/2 teaspoon Himalayan salt 1/4-inch piece of ginger – peeled 1 garlic clove – peeled 1 pinch cinnamon 1/4 cup raw pumpkin seeds for garnish 1 sprig thyme


Place all ingredients into a powerful blender, processing until the consistency is smooth and creamy. Distribute among four

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4 life-changing reasons to lose weight

Here, we share 4 life-changing reasons to lose weight that you probably haven’t considered before.

Losing weight is always seen as a drop in numbers on the scales or in a dress size, but have you ever considered the true impact of weight loss? What difference it will make to your life? Even a small reduction in weight can have a positive change in your day to day routine. Rather than focus on the usual incentives such as a reduction in heart disease or a reduced chance of Type 2 diabetes (because let’s face it although we know being overweight increases the likelihood of developing these conditions, bizarrely they seem so remote and detached from us… until they actually occur), at New You we would like to draw your attention to more urgent, more evidence-based, more quality-of-life focused reasons.

1. Your Knees Will Thank You

Osteoarthritis is a degenerative joint disease, in which we
lose cartilage and gradually destroy the bones of our joints. Imagine two stones
grinding together and you get the idea of how fun that is.

  • Your joints hurt, so you move less.
  • Moving less means your joints don’t get loaded.
  • Less joint loading means muscle weakness.
  • Muscle weakness means force doesn’t get cushioned correctly.
  • Less cushion means the condition worsens.
  • More osteoarthritis means more pain.

The point? Being overweight makes it much more likely that
you’ll get osteoarthritis.

In one study comparing the heaviest patients to the lightest, the chance of being diagnosed with osteoarthritis in one knee was more than 6 times in the heavier group. For both knees it was almost 18 times.

At New You, our customers notice reduced joint pain very quickly while following our Total Food Replacement Plan. Our TFR plan helps you easily create a nutritionally balanced, calorie deficit which promotes fast and effective weight loss. The average weight loss for customers is one stone a month so pressure on joints is reduced very quickly. Our customers find movement also improves, which disrupts the vicious circle of osteoarthritis.

2. You’ll Get A Good Night’s Sleep

When you are carrying extra weight, your sleep is affected.
Whether that is through snoring, waking up in pain or sleep apnoea, it all adds
up to a poor night’s sleep. Sleep is a major regulator of our metabolism. If
our sleep is bad, so is our metabolic health.

This means things like elevated inflammation, rapid cell
aging and oxidation, and hormonal disruption (and, yes, higher risk for all
kinds of nasty chronic diseases in the long term).

By creating a calorie deficit using the New You Plan, our customers lose weight and find that they can sleep better. Not only does this help regulate metabolism, hormone systems, and more. It helps you feel, think and live better right away.

3. Your Immune System Will Work Properly Again

Like all things, balance is important. If we have a healthy amount of fat, our hormones and cell signals work properly. If we have too much, things go wrong. For example, with too much body fat our immune systems get off kilter. Increased BMI and more body fat are associated with greater risk for several kinds of infections including:

  • Gum infections
  • Nose and sinus infections,
  • Stomach infections

Why? Too much adipose (fat) tissue can release large amounts of immune chemicals. Over time, this chronic high exposure can interfere with the body’s ability to spot and stop actual outside infections. Losing body fat can mean a healthier, more responsive, more robust immune system. And that means fewer colds, fewer infections, and a healthier daily life.

4. You’ll Survive Surgery

Surgery is a risky business when you are overweight. There
is a higher risk of infection and reaction to anaesthetic. This is a double
whammy because when you struggle with carrying extra weight you are more likely
to have other health issues that may require surgery. So obese people may need
surgery… but not be able to get it, or not recover as well when they do. Every
surgery patient wants a safe and speedy recovery. Having a healthy range of
body fat makes that happy outcomes much more likely.

So, while you might be interested in losing weight for the ‘OMG you got hot’ comments (because let’s face it – that’s always nice to hear), by following the New You plan you will feel so much better too. Less pain, better sleep and a stronger immune system for starters.

We have over 40 different meals to choose from and a fantastic online community who will support you every step of the way. If you are weary of being tired or sick of feeling ill, we have the perfect prescription for you. Click here for more information.

Start Your TFR Journey Today!

Low Calorie Diet

Getting started is the first step in your journey to a brand New You! To help you understand fully how our plan works, our Get Started page was designed specifically for people new to the plan.

Head over to our site where you’ll find tonnes of important information including how our plan works, the science behind it, loads of top tips, information on our meals, as well as real customer testimonials.

Click here to visit our Get Started page!

Low Calorie Diet

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What Is Intuitive Eating?

What is intuitive eating? Intuitive eating is a way of living, eating, and connecting with your body for your unique health.

What Is Intuitive Eating?

Intuitive eating has roots in evidence-based research regarding the health benefits associated with intuitive eating. Intuitive eating is a framework for long-term health that uses behavior change, psychology, self-awareness, and intuition practices instead of restrictive diet plans or food rules to follow.

Happily, we’re seeing intuitive eating become more mainstream conversation as the rise of non-diet culture gains momentum. At Nutrition Stripped, intuitive and mindful living and eating is a cornerstone of our coaching process with clients and has been part of our philosophy as a company since day one.

Intuitive eating is a way of eating and living that’s unique to you — at its core, it’s a way of connecting with your unique food and body needs.


The term intuitive eating was founded in 1995 by two Registered Dietitians by the name of Evelyn Tribole and Elyse Resch — these two dietitians created a framework involving 10 principles for practicing intuitive eating.

The intuitive eating movement started prior to this coined terminology with practitioners such as psychotherapist Susie Orbach in 1978 with her work with the psychology of dieting in women, author Geneen Roth in the early 1980s speaking to emotional eating, and Registered Dietitian Thelma Wayler in 1973 started a weight management program that focuses on emotional eating and lifestyle changes for long-term health.

With the history dating back as early

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Bedtime May be a Factor in Overall Wellness

You’ve heard it plenty of times before: Adults should spend at least seven to nine hours sleeping each night, per the recommendation of the National Sleep Foundation. But does it matter when you finally call it a day and decide to head to bed? As long as you’re getting a full night’s sleep, who cares what time you choose to hit the hay, right? Not necessarily, according to research. NBC News and ABC News analyzed two different studies that showed a correlation between bedtime, heart health and mood swings.

How a Late Bedtime May Affect Your Heart
The study, presented at the American College of Cardiology’s 58th annual Scientific Session in Orlando, analyzed men who went to sleep before midnight, in comparison to those who laid down to rest after 12 a.m. These men were younger than 61 and shared information on blood pressure, cholesterol, weight, BMI and waist circumference. They also had their arteries examined and completed a questionnaire that went over sleep patterns, such as duration and bedtime.

The men who went to bed after midnight showed more signs of arterial stiffening, which is an early symptom of heart disease – even if they slept the recommended seven to nine hours.

Dr. Daniel Jones, former president of the American Heart Association, told ABC News that while these individuals were prioritizing duration of sleep, their average bedtime was the poor sleeping habit that could be to blame.

“There are a lot of potential reasons for this causal link, [such

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Kurbo: Are We Setting Up A New Generation Of Kids To Have The Same Self-Image Issues As Us?

As a Registered Dietitian (RD), I’ve spent most of my career coaching clients on how to build a healthy relationship with food; inspiring flexibility and balance in eating, practicing mindfulness, and finding joy and peace with food. In order for my clients to develop healthy habits, we explore good health and quality of life, through a holistic lens – beyond a number on the scale.

When I heard WW (the rebranded Weight Watchers) launched a new app for kids, called Kurbo, I wondered – could we be setting up a new generation of kids to have the same self-image issues that most of us are still trying to free ourselves from?

Granted: the scientific community is working to develop programs to keep our children healthy. But it would be naive and irresponsible to overlook the risks associated with an app that requires kids – as young as 8 – to track everything they eat, and self-report their weight and behaviors.

According to WW Chief Scientific Officer, Gary Foster, the program is intended to be, “part of the solution to address the prevalent public health problem of childhood obesity

The reality is, not all experts agree.

“Children are not ‘little adults’ and the approaches that may ‘work’ for adults, such as weight-loss goals, are not appropriate for children most of the time,” Natalie Muth, a pediatrician and spokesperson for the American Academy of Pediatrics, told The Atlantic last month. “Interventions that focus on weight as the main target can trigger disordered eating

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Mini Homemade Pumpkin Pies | Easy and Healthy Recipes

Homemade pumpkin pies at their best. No gluten, no dairy and no bake! A creamy pumpkin-cashew filling with a rich nutty-date crust, these are the perfect dessert choice this Fall. Think you don’t have time to pull off a pie, these are done in under 30 minutes, and top our easy and healthy recipes list! Vegan and free from from refined sugar.

If you’re a fan of pumpkin pie (like me!) and fancy something a little different, these mini homemade pumpkin pies are sure to satisfy. They’re gluten free and vegan, making them a great option for those with dietary restrictions. We wouldn’t want anyone to miss out on dessert, now would we?!

Whether you’re after an elegant Thanksgiving dessert or simply on the hunt for easy and healthy recipes for snack that the entire family will adore, these homemade pumpkin pies will not disappoint! They’re the perfect sweet and nutrient-packed alternative to the classic pumpkin pie. And did I mention – no oven baking required!

I just adore all the seasonal fresh Ontario produce right now! Fall has got to be my favourite season; it’s just so beautiful! The air is crisp, the clothes are comfy, the leaves are changing colour, and there is so much family fun to be had! From apple picking to heading to the pumpkin patch, in-season foods and yummy fall flavours. These are some of the first things that come to mind when I think of autumn. And of course, baking up

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