Easy Yoga Flow

Easy Yoga Flow

If you’re a beginner to yoga or just looking for a gentle yoga flow to get your body feeling good, give this easy yoga flow a try!

This yoga flow is great for:

  • Improving range of motion & circulation
  • Increasing flexibility & strength
  • Relieving stress & calming the mind
  • Energizing the body

Repeat this flow 5 times to begin. As it becomes easier, increase the number of rounds.

Try this flow in the morning for a caffeine-free boost OR in the evening to help you unwind from the busy day.


Get more free yoga and fitness videos …

Check out my YouTube channel or visit Healthletica’s channel.

Looking for a simple and natural approach to weight loss & better health? Check out this article I wrote >>> 4 ways to effortless weight loss

Cold Lemon Hibiscus Tea (AIP, Plant-Based, Sugar Free)

Cold Lemon Hibiscus Tea (AIP, Plant-Based, Sugar Free)

Cold Lemon Hibiscus Tea is a healthy & refreshing drink! Only 2 simple ingredients needed to make this antioxidant-rich and sugar free cold beverage. It’s the perfect healthy drink for the warmer months, when you’re craving something refreshing!

DID YOU KNOW? Hibiscus tea is loaded with antioxidants and could be helpful in reducing oxidative stress in the body.

Oxidative stress occurs when free radicals invade the body and the body doesn’t have enough antioxidants to combat them. Free radical damage may contribute to many health issues ranging from cancer to aging skin, so hibiscus tea can be helpful.

In fact, hibiscus has been shown to contain ORAC values twice as high as matcha tea, which was previously thought to be the most potent tea source of antioxidants.

Give my Cold Lemon Hibiscus Tea a try. It’s great for the warmer months, when you’re craving something refreshing.

I steep this tea in a mason jar, store it in the fridge overnight then add fresh lemon to it in the morning. It’s awesome to sip on throughout the day!

Cold Lemon Hibiscus Tea Plant-Based Sugar Free

What you need for Cold Lemon Hibiscus Tea:

  • Hibiscus tea
  • Lemon
  • Natural sweetener like honey or stevia (optional)

Looking for more healthy cold drinks? You’re going to love these …

Cold Lemon Hibiscus Tea Plant-Based Sugar Free

Cold Lemon Hibiscus Tea

Cold Lemon Hibiscus Tea is a healthy & refreshing drink! Only 2 simple ingredients needed to make this antioxidant-rich and sugar free cold beverage. It's the perfect healthy drink for the warmer months, when you're craving something refreshing! Plant-based, AIP, paleo, keto & low-carb.
Prep Time: 5 minutes
Course: Cold Drinks
Cuisine: AIP, Keto, Low-Carb, Paleo, Plant-Based
Servings: 1


  • 1-2 bags hibiscus tea
  • 1/2 lemon, thinly sliced
  • Natural sweetener of choice (honey, stevia, etc.,), optional
  • Ice cubes, optional


  • Add tea bag to a mason jar filled with boiling water (add 2 tea bags if using a large mason jar). Cover with lid and set aside on counter. If using a natural sweetener, add in while tea is still warm and mix.
  • Once tea has cooled, remove tea bags and refrigerate until cold.
  • Add sliced lemon (and ice cubes if you want) to mason jar and enjoy!
Keyword cold tea, dairy free, gluten free, grain free, sugar free, tea


Drew (drink + chew) your smoothie

Drew (drink + chew) your smoothie

Are you hesitant to give smoothies a go because you feel you won’t be completely satisfied with drinking your food–and maybe you just prefer chewing your food?

I completely understand the need for chewing. After all, we’ve been wired to chew food to obtain nutrients and calories which are used to fuel our bodies.

Chewing is important because it stimulates digestive enzymes, which are essential in breaking down food therefore allowing us to process and absorb nutrients. In addition, chewing plays a significant role in oral health.

In my early smoothie days I felt that I was missing an important part of what consuming food is all about – chewing. So, I began to add different crunchy/chewy foods into my smoothie after blending to create a smoothie that I could sip on and chew through at the same time.

Not only has this little hack made smoothies more filling and satisfying for me, but it has also allowed me to add more nutrients into my already nutrient-packed smoothie.

So, before you write-off smoothies completely, I highly recommend trying this …

After blending your smoothie, stir in 1-2 tbsp. of the following:

Check out some of my go-to brands by clicking on the links above.


Go wild and mix 2 or more of these crunchy and chewy foods into your smoothie.

Even if you’re completely satisfied with the current way you prepare your daily smoothie, I still recommend giving this smoothie hack a try. You might just be pleasantly surprised at how much you enjoy some chew/crunch to your smoothie.

Would love to hear about the crunchy and/or chewy foods you add to your smoothie after blending. Share in the comment section below.

Check out more of my smoothie hacks here.

Is there a dark side to green smoothies?

Is there a dark side to green smoothies?

Have you come across information that talks about the dark side to green smoothies?

Maybe you’ve heard about how too many raw green vegetables can cause things like kidney stones and thyroid dysfunction?

Are you concerned that your green smoothies are doing more harm than good?

As always, I’m here to help bring clarity to any confusing topics around smoothies so you can continue to enjoy your delicious and nutrient-rich smoothies without worry.

In this article I’ll talk about the top 3 reasons why consuming large amounts of vegetables may not lead to optimal health and practical tips to ensure your smoothies are safe and healthy.

REASON # 1: Thallium

A toxic heavy metal found in cruciferous vegetables like kale, broccoli and cabbage.

How to reduce your exposure to thallium: Use only organic cruciferous vegetables in your smoothies. Organic farms have soils that are rich in carbon-based matter which obstruct the transfer of thallium into plants.

The takeaway here is that organic produce may contain lower levels of heavy metals, like thallium, compared to produce from conventional farms, resulting in a healthier green smoothie.

REASON # 2: Goitrogens

Naturally occurring plant chemicals found in cruciferous vegetables that can lower thyroid function by inhibiting iodine uptake.

How to reduce your exposure to goitrogens: With plant chemicals the poison tends to be in the dose. Consuming large amounts of raw cruciferous vegetables can lead to issues such as reduced thyroid function in this case. It’s much easier to consume large amount of raw vegetables when they are blended or juiced which is why this is a hot topic in the smoothie world.

The best way to reduce your exposure to goitrogens is to avoid eating/drinking raw cruciferous vegetables in excess. What is excess? Think of how much vegetable you would consume in whole-food form (not juiced or blended) in a given meal – this is a safe and reasonable amount to be adding to your smoothie. For most, this amount would be around 1-1.5 cups.

Another way to reduce your exposure to goitrogens (while still preserving the nutrients in your greens) is to slightly cook/steam your cruciferous vegetables. Cooking these vegetables stimulates the production of an enzyme that helps to deactivate goitrogens. If you decide to add slightly cooked vegetables to your smoothies, I recommend cooking, cooling and freezing large batches at a time to make the process time-friendly and sustainable.

REASON # 3: Oxalates

Plant-based compounds found in a variety of vegetables and fruits (high amounts are found in spinach, chard, dandelion greens, beets, collard greens, berries, broccoli, cabbage, and carrots) that may promote kidney stone formation and inflammation.

How to reduce your exposure to oxalates: Similar to goitrogens, the best way to reduce exposure to oxalates would be to not over-consume these vegetables.

Another effective way to reduce oxalate exposure would be to rotate the variety of greens you use in your smoothie. So, if you tend to always use spinach in your smoothies try some low oxalate greens like mustard greens, watercress, and lettuce; this may help prevent oxalate overload.

In addition, incorporating probiotics and fermented foods into your diet to help restore beneficial gut bacteria may assist in the breakdown of oxalate, since several probiotic species have been found to degrade dietary oxalate.

To sum things up, here are a few practical tips to help you avoid heavy metals and plant chemicals/compounds found in vegetables, so you can continue to enjoy your smoothies and all the benefits that come with them:

  • Use organic fruits and vegetables (fresh or frozen).
  • Limit the amount of raw vegetables in your smoothie to 1 cup.
  • Rotate your vegetables and try new ones – like mustard greens, watercress and lettuce. Use different recipes like the ones found in my smoothie e-book to help inspire new ideas and flavours.
  • Slightly cook and cool (and freeze if you’d like) your vegetables before adding them to the blender.
  • Add a quality probiotic and/or fermented foods to your diet.
  • Switch it up – 1-2 days/week replace your green smoothie with another nutrient-rich meal like eggs with fresh tomatoes and avocado–one of my favourites!

I hope you found this information to be helpful. Feel free to reach out to me with any questions or concerns in the comments section below.

IMPORTANT NOTE: The smoothies found in my Quick-Start Guide To Smoothies and my 7-Day Smoothie Challenge are safe and healthy for most people since large quantities of vegetables and fruits are not being used. That being said, I encourage you to enjoy these nutrient-dense smoothies while putting into practice my above recommendations (in particular if you are dealing with issues surrounding your thyroid, kidneys or other health concerns). Chat with your health care provider if you’re uncertain if smoothies are right for you.

What your scale isn’t telling you

What your scale isn’t telling you

In this article you’ll discover what your scale isn’t telling you about your weight and health, plus you’ll learn about better ways to track weight loss & positive shifts in your health.

Are you feeling discouraged by the number on your scale?

Have you started a new exercise program and/or diet, but despite all your efforts your weight just doesn’t seem to budge in the right direction?

What’s up with that?!

Believe it or not, no changes in your weight can still mean your moving in the right direction with your health and fat loss.

What your scale fails to tell you is how much fat, muscle, bone and water mass you have (also known as body composition). This missing piece of information is key since body composition tells us more about a healthy body than just weight alone.

Now wrap your head around this…

Muscle weighs more than fat, which means that as you become leaner, and start losing fat, your weight may not shift much and … wait for it… your weight may go up!

This is a common story for someone who starts an exercise program or changes their diet to include more nutrient-dense foods that help burn fat and build lean mass.

So, contrary to popular belief, no changes or an increase in your weight when starting new healthy habits, may in fact be great news for you.

Now let’s be honest, how many times have you stressed out about this? …

Going up 1lb then coming down 1lb, then going up 2lbs, but then coming down 2lbs. Now I’m up 3lbs, but wait I’m back down 3lbs. Oh s#!%, now it’s back up 1lb, but if you give me a moment to pee I can get it down another pound. Now I ate a bag of potato chips and I’ve gained 2lbs, so maybe I’ll skip breakfast and look, I’m back down 2lbs …

Frustrating, right? Let me explain what’s going on here.

Small changes on the scale over a short period of time are usually an indication of fluctuations in water weight NOT fat weight. For example, if you consume extra salt in your diet, your body may respond by retaining more water which will increase the number on your scale. This increase in weight has nothing to do with fat, but instead is a reflection of an increase in water weight.

So, next time the number on your scale goes up and down and all around from morning to night, PLEASE sip on some calming herbal tea and stop stepping on the scale!

Now that you have a better understanding of the downside to using weight as a tracking tool, let’s chat about markers that are more accurate for tracking healthy weight loss and positive changes in health.

5 ways to track weight loss & positive shifts in your health

1. Body measurements

Track changes in your chest, waist and hip measurements since these numbers are a better indicator of fat loss. Also, pay attention to changes in how your clothing fits. Are your jeans feeling looser and more comfortable?

2. Energy levels

Track changes in your energy levels throughout the day. Are you experiencing more energy in the morning and/or sustained energy throughout the day with fewer afternoon crashes?

3. Digestive health

Track changes in your bowel movements and GI symptoms. Do your bowel movements look and feel healthier? Are you experiencing less bloating, gas, heartburn, stomach pain, etc.?

4. Sleep

Track changes in the quality of your sleep. Are you falling asleep faster, waking up less throughout the night and/or feeling more energetic upon waking?

5. Mood

Track changes in your emotional state. Are you feeling happier, less stressed, more connected with friends and family, etc.?

If you still want to use the scale as one of your tracking tools, here’s what I suggest …

Weigh yourself once a week, in the morning before any food or water is consumed.

For women – since weight tends to fluctuate more due to our monthly cycles, I recommend weighing yourself once a month (at the same period in your cycle) to avoid getting discouraged by large weight fluctuations that can happen during the course of a monthly cycle.

If you are having ANY negative thoughts and/or feelings around weighing yourself – I highly recommend getting rid of your scale since it will not contribute to your health and may hinder it (both mentally and physically).

At the end of the day, the number on the scale is just that – a number. It can tell you a small story about changes in your overall weight when looked at over longer periods of time, but it doesn’t tell you a whole lot about your body composition and overall health.

Protein Powder Checklist: What to look for in a high-quality protein powder

Protein Powder Checklist: What to look for in a high-quality protein powder

This Protein Powder Checklist will help guide you in sourcing out a high-quality protein powder for weight loss, IBS and optimal health!

Not all protein powders are created equal and it’s important to use a protein powder that makes you feel good when you consume it. Protein powders should not cause symptoms like gas, bloating, diarrhea, constipation, heartburn, lethargy, etc. – and if you’re using one that does, I highly recommend removing it from your diet.

You can find my top recommended proteins powders below. These protein powders are not only of the highest quality on the market (meeting all the criteria below), but they also taste delicious when blended into a smoothie!

If you’d like to find a different protein powder, I’ve put together a quick checklist to help guide you in sourcing out a good option. Do your best to find a powder that meets all of the following criteria.

protein powder for smoothies

Protein Powder Checklist: What to look for in a high-quality protein powder

✅ Processed in a way that allows for easy extraction, digestion & absorption of protein + nutrients. Keep in mind that it is difficult for our bodies to extract protein from plant-based sources like pea, rice, seed, hemp, etc.

✅ No added sugars or artificial sweeteners. A natural sweetener like stevia is a great alternative since it won’t spike blood sugar levels.

✅ No fillers, artificial flavours, colours or preservatives.

✅ No dairy, gluten, soy, or other ingredients that can irritate your gut and cause inflammation. If you tolerate dairy well, whey protein may be okay for you. That said, I do not recommend whey protein for people trying to lose weight, those with IBS or an autoimmune condition. If you have an intolerance or sensitivity to any other food, make sure the protein powder you select does not contain it.

✅ Free of hormones and antibiotics, plus pasture-raised for animal protein. Non-GMO and/or organic for plant protein.

✅ No other added ingredients that can compromise health. Research each ingredient on the label so you know what you are consuming.

Get PurePaleo Protein

The best protein powder for weight loss, IBS & anti-aging 

PurePaleo Protein is the protein powder I currently use and recommend. It’s one of the top protein powders recommended by Naturopaths and Functional Medical Doctors. PurePaleo Protein works well for people with IBS and those looking to lose weight. Available in chocolate, vanilla & unflavoured.

If you require a vegan protein powder, I recommend PurePea Protein (available in vanilla flavour).