Super Easy Healthy chips

Heart Health Month is around the corner and with it let’s try to make a conscious effort to bring healthier options to the table.

This is a simple and quite quick recipe to make thru the week and can give you healthy options for you and the younger souls in your home. Whether you are looking to lose weight, keep up with your healthy eating or trying a new low carb diet these “chips” are healthy alternative and delicious!

Peel and cut in thin slices 2-3 carrots

Cut half cauliflower’s florets (as small as you would like, the ones in the pic are the biggest size I cut them, I go even half that size!)

Cut 2-3 zuchinis is thin slices.

Cover a oven pan with olive oil and add cauliflower and carrots on top. Add sea salt and pepper to taste. Roast in the oven at 350 degrees for about 10 mins. Lastly add the zucchinis (add sea salt too) and roast for another 10 mins.

Let them cool for a couple of minutes and enjoy a super healthy snack! You can eat them alone, as a side dish or with some hummus

cauliflower roasted Roasted-Carrots-Zuccini-and-Cauliflower-64511



Weight loss and Health Coaching

Recent statistics show that more than two thirds (68.8%) of adult North Americans are above normal weight. This is known to increase the risk of developing type 2 diabetes, heart disease, high blood pressure, stroke, and some types of cancer. Among patients with diabetes, populations with overweight or obesity may also have higher rates of diabetes complications.

Health coaching programs give clients the support, information, and skills to improve their self-efficacy and make patient-directed positive changes in health behaviors. This study demonstrates that health coaching program effectively helps clients lose weight.

This study was done on almost 1000 clients (83% were women) and during 8 month period. Clients were selected as they consulted about weight loss, healthy eating and/or physical activity. As it can be appreciated in the figure below, BMI (body mass index, weight of a person divided by his/her height squared) decreased after health coaching intervention. This means clients lost weight after participating in a health coaching program.



bmi decrease with hc

The wellness coaching model used in this study was based on motivational interviewing, which is a patient-centered and evidence-based approach to behavior change, and is the model we propose and implement in Improving Me. If you are looking for effective weight loss coaching, healthy lifestyle model and tips or exercise don’t hesitate to contact us!

If you want to read the full article you may click here


Health tips and evidence based information

So much we aim to empower all our clients with evidence based and truthful information that we made that our Mission.

In our everyday work and lives we hear so many theories, tendencies, fashions about nutrition and health that some times we feel fighting against some of them and we don’t become “popular”.

We believe though that healthy eating and lifestyle has to be done from a true stand point. Open yourself to evidence based knowledge from a trustable health care practitioner. When it comes to healthy lifestyle, high blood pressure diets, low cholesterol recipes or diabetic meal plans don’t go fashion, go with truth.


Calorie Count in Ontario now, but does it really help?

Is calorie count a real deal breaker when it comes to what you eat? Studies in major USA cities show that they don’t turn non healthy eaters into healthy gals however knowing those values business owners started reformulating some of their menus.

In the end it is up to you, have the information, know the calorie count for a particular meal and disregard it or make a different choice. It is in your hands.

And a very good point is also the quality of those calories matter too!




Health Minister remarks consumers need to know. Then the decision is up to each of us

National Non Smoking Day

We all know someone that smokes. We may have smoked in the past ourselves. One way or another we are aware of the damage that smoking can cause to our bodies and the health risks we are exposed to when we smoke.

In certain societies it is “specially acceptable” to smoke while in others it is highly criticized and judge as “wrong” or “bad mom” or whatever the case is.

I am a strong believer that most people would prefer not to smoke however smoking dominates their willpower and they struggle everyday with it. I also believe that when they are ready the CAN quit.

Studies show that quitting smoking as part of a Smoking Quitting Program is 2 times more successful than quitting on your own. At the same time some people can quit “cold turkey” but most have to deal with daily cravings.

For those cases you can find lots of new (and not so new) products at your local Pharmacy and there is also some foods that can help during those days and moments.

Foods rich in vitamin C: Smoking cigarettes depletes the body’s vitamin C stores, so this is a good idea for other reasons as well. But some research suggests that restoring vitamin C in the body may also help reduce cigarette cravings. While citrus fruits are the more commonly known vitamin-C rich foods (think oranges, grapefruits, and nectarines), there are plenty of other fruits and vegetables rich in vitamin C. Strawberries, broccoli, peppers, and kale all have more vitamin C than oranges, as well as more exotic fruit like papaya.

Milk: Research has shown that drinking milk prior to smoking makes cigarettes tastes unappealing to study participants. The same effect can be had by dipping cigarettes into milk ahead of time and allowing them to dry. Most respondents claimed their cigarettes had a bitter aftertaste. When cigarettes taste disgusting they don’t seem nearly as appealing, even for those with full blown nicotine addictions. This goes for most other dairy products as well, such as cheese, yogurt, and cream.

Vegetables: Namely, snack-like veggies such as celery, carrots, eggplant, squash, and cucumbers. Not only are these snacks better for the waistline than many others, but they also have the same taste effect as milk. Additionally, many vegetables take longer to chew than other snacks, so they’ll keep your mouth busy while you work through tobacco cravings.

The sugar Paradox:

Sugar consumption has shown conflicting results in studies as a smoking deterrent and a smoking trigger. Some studies have shown that participants who consumed glucose tablets, such as those sold for diabetics, reported fewer cigarette cravings. Others have shown that giving in to sugar cravings while quitting may help prevent a relapse.  The bottom line on sugar is that it’s not healthy for you, whether you smoke or not. If you crave a sugary snack and feel that eating it would keep you from smoking, it is the lesser of the two evils, at least for a while. Additionally, trying to give up sugar (which can also be addictive) at the same time as trying to quit smoking may prove distracting or lead to more intense cravings for both. If you find you have a more intense sweet tooth while quitting, choose fruit whenever possible, since natural sugars are healthier than heavily refined snacks. Fruit also has the added health boosts of fiber, vitamins, and phytonutrients. If sugary foods are triggers for you, however, it’s best that you avoid them altogether.



Timetable Of Benefits from Quitting


Warm Celery soup for the weekend soul

Weekend approaches and with it a hope of nice weather, still on the chilly side though. I want to take advantage of it and would like to have more time on a Saturday (why not Sunday!?) morning so I thought of this recipe that I will start tonight or early morning in the crock pot and will leave your kitchen smelling beautifully and wake up your taste buds by meal time

I used leftover celery that have partially gone bad in the fridge. I cut the “not nice” ends and chopped the rest. I added it to a saucepan with 1 1/2 tbsp of hot coconut oil. Added 1 chopped small onion and 1/4 red pepper. When they are well cooked, added 1/3 cup of flour, 1 1/2 cup of 2% organic milk (or half and half if you prefer a richer soup) and 1 1/2 cup vegetable broth.

Add the mix to the crock pot and set it in low for 4 hs.

Another option: Use Vitamix or Blendtec!

(posted pic has finely chopped parsley on top added at the end)celery soup


Low Carb Veggie Quiche

Low Carb Veggie QuicheAs a vegetarian some times I need to pay close attention to my carbohydrate intake, that tends to be high.

That’s why I came up with this low carb crust  for any of my veggie pies. The quiche has definitely a different nutty flavor but sbtle enough that works well with any filling you may like.

Here is what you need:

  • Almond flour; 1 1/2 cup
  • Butter; 1/4 cup (melted)
  • Parmesan cheese; 1/4 cup
  • Baking powder: 1/4 tsp
  • Salt; a pinch

Mix all the ingredients with your hands. Almond flour will quickly absorb the liquid (melted butter) and you may want to add a little more. This is to your taste. The dough will be a little drier if you do so.

I cover a deep pan and set aside


  • Chard / kale / spinach mix: 1 lb
  • Organic eggs; 3
  • Sour cream 2%, 1 cup
  • Salt and Pepper; to taste

Chop the vegetables and add the eggs, mix well, incorporating the sour cream later. Add salt and pepper.

Add to the almond flour crust and bake at 420 for about 25 mins

You can serve with a simple tomato salad or fresh cut carrots and celery to add crunchiness

Light and filling salad

This salad has many many benefits. Not only will allow you with more time (since it can be prepared ahead of time) in the mornings but also will provide you with meatless meals opportunities and really make you take good care of yourself.

It is nutritious because has veggie protein and iron, enough fiber and some healthy fats that will allow you to reach your next meal not starving at all.

Lettuce: Use as much as you want! I usually fill a deep dish or plate. Lettuce is full of dietary fiber, folate, and Vitamins B6, C, A and E. On top of that is low in calories! what to limit its amount then?

Cherry tomatoes; a handful. Tomatoes are rich in Vitamin C, biotin (great for your hair and nails!),  copper, potassium, manganese, dietary fiber, vitamin A (in the form of beta-carotene), vitamin B6, folate, niacin, vitamin E and phosphorus.

Chickpeas; half a cup. They are also a very good source of vegetarian friendly source of protein. This half cup contains 7-8 grams of protein. Protein helps you feel satiated for longer time without adding calories.

Hemp seeds; 1 tbsp. Hemp is one of my fave ! It is so nutritious and contains protein and so easy to use Just sprinkle over any salad, stir fry or even a simple plain yoghurt to add all these nutrients and also a nutty flavour. Hemp seeds contain an excellent 3:1 balance of omega-3 and omega-6 fatty acids, which promote cardiovascular health and is rich in soluble and un-soluble fiber which naturally cleanses the colon and reduces sugar cravings. It is considered the “Perfect protein” not only containing all 20 amino acids, but also each of the 9 essential amino acids that our bodies cannot produce.

Canola oil; 2 tbsp.

Salt to taste

Finely chop the lettuce, add tomatoes and chickpeas and lastly sprinkle the hemp seeds on top. Enjoy!


hemp salad


Comfort Food Friday

I tend to associate comfort food with weekend days …and because I usually do not plan our meals as good as weekdays’ meals the “weekend / Friday night comfort foods ” end up full of calories but without much nutrients, lefting me/us feeling heavy, bloated, cranky.

This Friday I decided to address this preparing a hearty but also comforting meal for Friday night.

Here is my recipe and some tips and tweaks to it:


Kale; 1 cup: Benefits of kale are so many but just to mention a few: high in fiber so good to “detox”, in calcium and Vitamins C and K and Iron. Omit this ingredient if you are taking blood thinners.

(tweak 1: can replace for spinach or a blend of kale and swiss chard that you can buy at your local store)

Mushrooms any type; one cup. One cup of grilled portabella mushrooms and one cup of stir-fried shiitake mushrooms both provide about 3 grams of fiber.

Pepper; 1 small. Peppers are well known for their amount of Beta Carotens and Vit B6, also sulfur that has shown to prevent some types of cancer. Lastly it contains  Lutein that our eyes need to keep healthy and avoid Macular degeneration and Cataracts.  I chose red or oranges to add color to the recipe.

Onion; 1 small. The phytochemicals in onions along with their vitamin C help improve immunity. They also contain chromium, which assists in regulating blood sugar.

Coconut oil;  1 – 2  tbsp. This oil contains healthy fats called medium-chain fatty acids that prevent heart disease and high blood pressure among other chronic conditions.

In a sauce pan put your coconut oil to heat, add onions finely chopped and pepper. If you find you need more “liquid” as the veggies are getting too dry, you can either add more coconut oil or if you prefer to lower the calories or not to add more “nutty” flavour add canola oil.

Once they are almost transparent in color, add the mushrooms, cover and a few mins after add the kale hand cut in about 3×3 cm (say you cut each big leaf in three, smaller ones in two). Cover again and turn off the heat after a minute or so.

Remove from heat. Can add some salt and/or pepper to taste.

You can serve it by itself or with a cup size portion of white rice or whole wheat pasta. It also goes well with a whole wheat toast!

stir fry



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