The study of nutrition is always evolving. It can often feel overwhelming trying to keep up with what is right for you. From the newest fad diet to the next “it” superfood or even simply what you should and should not eat. It all seems to change daily accompanied by contradictions and food politics at every corner. Here I will provide down-to-earth, ways to eat well on a budget, where research is cited PubMed articles are always linked for accuracy, and simple How To’s to support your health, happiness, and vitality.

I strongly believe in the diet and disease connection. My passion is to work collaboratively with you to identify what foods make you and your family feel your best and how to make them work for your lifestyle & budget. I want to pull back the curtain to show that nourishing meals that taste delicious and make you feel your best are easy to fit into even the busiest lives.  As a busy working parent, I empathize with how balancing dinner can feel overwhelming with limited time, contending with picky eaters and/or diagnosed food allergies, while wanting it to nourish you inside and out. 

I love hearing from you and want to provide you nutrition information that answers your questions! So if you want to know what the best alternative flours are? How to sprout? What’s the deal with Chia seeds or have a nutrition topic you want to know more about, just drop me a line and I will be happy to explore it here.


In great health, XO Jo

Recent Posts

How to Make Water Kefir GingerAle

Kombucha was and still is a big trend, however Water Kefir may be taking over as the new popular gut-loving fermented drink due to how simple it is to make. I get a ton of questions about Water Kefir? Water Kefir is a probiotic beverage made with water kefir grains and sugar water. Water Kefir grains are a complex polysaccharide blend of good bacteria cultures and yeasts that live in a symbiotic relationship. Cultures of Health does a great job of outlining the composition of water kefir grains if you are interested in the science behind them through their Water Kefir Grain Composition article. 

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Top 5 Plant-Based Proteins You Should Eat + Recipes

I hear from a lot of clients that they are interested in adding in more plant-based proteins into their diet and reducing their animal intake. Their hesitation is always, “will I get enough protein?” After you take away water protein accounts for 75% of your body weight, so the importance of protein is something we learn early on. But how much protein does the average adult really need? A simple formula is for every kilogram of body weight of body weight you should consume 0.8 grams of protein. Now our activity level and needs will adjust this requirement, but generally speaking our needs are much lower than most of us are consuming in a traditional North American Diet. 

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How to Easily Preserve Herbs

Herbs are one of the easiest things to grow in your garden. What is lovely about growing herbs is that you don’t need a large garden, herbs can be grown in small pots on your patio or even in small cans on your kitchen counter. Enjoying the bounty of what you have grown throughout the cold winter months is easy with a few simple techniques to preserve them. Here are some of my favorite ways to store my garden herbs to keep both nutrition and flavor intact:

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How to Make Sauerkraut

Hippocrates once said, “all disease begins within the gut”. Whether you are experiencing allergies, digestive issues, or needing more energy, spending some time supporting your digestive system can be a great place to start. Our gut is a delicate ecosystem that can be impacted by a number of factors (i.e. stress, toxins, drugs, and food particles). How we support our healthy gut flora for optimal digestive functioning is something we are starting to see more exploratory research around. However, we still have a lot more to learn about all the microbes that help us break down and digest our food.

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Hey, I’m Jo! As a Certified Holistic Nutritional Consultant, Practitioner and Raw Food Chef, I am passionate about creating simple, whole-food recipes that easily fit into your everyday life. I am committed to empowering you to find fulfillment in fueling your body to regain balance, reclaim health and rejoice in the most vibrant body possible.

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