Perfect Health Blueprint Blog

How To Make Plant Based Eating Delicious

Uncategorized Jul 15, 2019

One of the biggest misconceptions of plant based eating is that it is monotonous and boring!  Most people conjure up images of boiled broccoli on a plate with some boiled beans or just a giant bowl of salad.  Instead nothing could be further from the truth.

So if you have decided to add more plant based foods into your diet, aside from making sure you are getting a good balance of your protein, fats and carbohydrates in, you also want to make sure that your food is delicious.

Here are just a few tips to get you started.

1. Get a selection of add-ons.

This means that  it is great to have a selection of foods that you can put on your main meals.  For example, if you are having a simple oatmeal in the morning your add ons may be a selection of the following - cinnamon, maple syrup, blueberries, goji berries, hemp hearts, a variety of nuts and seeds.  When you have a selection of add-ons your meals are never boring and they are not only delicious but full of...

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Mom Burn Out...The Silent Epidemic

Uncategorized Feb 19, 2018

As a mom, you envision everything running smoothly for your family.  You want your kids to have it able to play the sports they want, eat healthy, have friends but often this comes at a cost to you.

You don't's all part of having a family and you love taking care of every-one but it is also important to be taking care of you.

Mom Burn Out is a silent epidemic because moms want to be moms - taking care of their children and families.  But also in today's world there are expectations that never use to be there. 

Often now, moms are juggling full time jobs with kids, cooking and housework.  Also too our social structure has changed.  It use to be a case of a village raising the children but now that responsibility falls primarily on the parents. 

Often after a night of looking after a sick child, moms are facing a full day at work with very little sleep.

Here are some signs that you may be experiencing Mom Burn Out

1.  Your energy...

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3 Strategies To Resist That Extra Helping

Uncategorized Jan 15, 2018

Sometimes that holiday feasts / family get together/ meal is  just amazing.

And it's not just the abundance of delicious food but also sometimes the people, the decorations, and the ambiance that help to set the stage.

It is way too easy (and common) to indulge on those days.

But it doesn't always stop there.

Sometimes we overeat on regular days.  Or at regular meals.  Or All. The. Time.

Here are three tips to avoid overeating at meals.

(Psst, turn these into habits and ditch the willpower!)

 Tip #1: Start with some water

When your stomach is growling and you smell amazingly delicious food it's too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

But did you know that it's possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the...

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7 Dynamic Ways To Increase Your Metabolism!

Uncategorized Jan 05, 2018

7 Dynamic Ways To Increase Your Metabolism!

 This word “metabolism” is thrown around a lot these days.

Basically your metabolism is like the engine of a car.  Some cars go from 0 to 60 within seconds and the engine sounds smooth as it travels along at a fast speed.  Other cars struggle.  You put your foot on the gas but the car hesitates and as much as you put your foot down you feel the engine struggling.

This is exactly what your metabolism is like.  Some people have fast metabolisms and others are quite slow.

You know that if yours is too slow you might gain weight, feel tired a lot, and maybe experience cold hands and feet.  But what exactly does this all mean?

Well technically “metabolism” is the word to describe all of the biochemical reactions in your body.  It's how you take in nutrients and oxygen and use them to fuel everything you do....just like the engine in the car.

Your body has an incredible ability to grow,...

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The Fibromyalgia Gut Connection

Uncategorized Dec 15, 2017

Fibromyalgia is a chronic disorder that affects the soft tissues of the body.  The pain fibromyalgia sufferer's describe is that they ache all over and it is an all over body pain.  In my experience even using a blood pressure cuff can cause a lot of pain and discomfort. 

Most people also experience problems with digestion, sleep, joints, fatigue, low mood, and brain fog.

Prescription medications that are used most often are: Pregabalin (Lyrica), Duloxitine hydrochloride (Cymbalta), and Milnacipran (Savella).  These drugs are designed to reduce pain but also come with a number of side effects and rarely take away the pain completely.

Interestingly, more and more research has been showing the link between gut health and fibromyalgia symptoms.  Research has also shown that the level of pain experienced is directly linked to the level of unhealthy bacteria in the gut.  In many cases this is caused by SIBO (small intestinal bacterial...

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5 Reasons Why Breakfast Is The Most Important Meal Of The Day

Uncategorized Sep 21, 2017

I am sure you have heard some-one say that breakfast is the most important meal of the day.  But have you ever wondered why?  I mean, out of all the meals of the day, why is breakfast the most important one?  Why not lunch or dinner?

Here are 5 good reasons.  Below I have 10 Delicious Plant Based Recipes To Send Your Way.

1. Eating Breakfast Keeps You From Gaining Weight.

There have been many studies about this and science has shown that eating breakfast affects your Body Mass Index (BMI).

One study in the American Journal Of Clinical Nutrition followed 12,000 people over 5 years and found that eating breakfast affected the quality and quantity of their diet for the rest of the day.  In another study done by the Official Journal of American Academy of Pediatrics which followed 2,200 adolescents found that there was an inverse association with eating breakfast and Body Mass Index.  So eating breakfast was associated with a lower body mass index.


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What's The # 1 Thing Healthy People Have In Common

Uncategorized Aug 25, 2017

As a Naturopathic Doctor, I get the opportunity to meet so many different types of people.  Those that are super fit, those that are healthy - meaning they maintain a healthy weight, have no health concerns and have great energy (and yes those two types are different... I will explain later) and those that have health concerns and want to improve their health.

What I have noticed is that there is one thing that stands out with those that are healthy and the rest. And that #1 thing is....routine.

Very often the people that are super fit are doing it for a time.  They are on a special program - either a very intense exercise program or an intense diet or a combination of diet and exercise.  There is a start and an end date to their regime.  Or it's a program that is not sustainable long term.  It may be too restrictive or it's easy to fall off the wagon.

What I have noticed is that the people who are healthy - have great energy, no health complaints...

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10 Reasons To Have A Plant Based Diet

Uncategorized Aug 18, 2017


Created using Visme. An easy-to-use Infographic Maker.

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7 Powerful Things That Happen On A Plant Based Diet

Uncategorized Aug 16, 2017

Powerful things happen when you are living on a plant based diet!  Many people immediately think that living a plant based lifestyle means becoming vegan but this is certainly not true.

Becoming vegan is becoming more and more popular as people discover the healing power of plants and just how amazing their body feels.

Having a plant based diet means adding in lots of fruits, vegetables, legumes and whole grains to your diet.  It's a personal choice as to whether you add in meats or not.

When you provide your body with all the nutrient and super foods it needs, your cells get rejuvenated and then so do you.

So what happens when you lead a plant based diet?

Download 10 Delicious Plant Based Breakfast Recipes

1. Reduce the signs of aging

We all grow old but the important part is to grow old gracefully.  As we age our cells die and we rebuild new ones.  We need a variety of nutrients to form healthy new cells including healthy fats and vitamin C.  These...

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7 Reasons Why Butter Is Better

Uncategorized Nov 25, 2016

There is a misconception that in order to lose weight or to stay slim we must eat low fat.  Instead, the research says we need healthy fats to burn fat and to keep our metabolism up. Margarine is promoted as a healthy alternative to butter but nothing could be further from the truth.  

Margarine has to go through a process called partial hydrogenation in order to change the liquid vegetable oil into a solid fat.  During this process trans fats are created and these contribute to hormonal imbalances, skin problems, heart disease, cancer, bone problems as well as learning difficulties in children. 

During the manufacture of margarine, the vegetable oil is heated to very high temperatures creating free radicals and toxic breakdown products.  The oil changes color and looks grey so the oil is then bleached and yellow coloring is added to give margarine a more appealing color.  The high temperatures kill natural vitamins and minerals present so synthetic...

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