Rooted’s BBQ Season Survival Guide

  1. Bring your own food
  2. Bring a drink that won’t make you bloated.
  3. Bring something with fresh ginger in it.  Ginger has great carminative propertie,s which means it helps your digestion. Try this salad dressing:
    • Combine ½ tsp of grated ginger, 2 tbsp rice vinegar, 1 tbsp tamari, 4 tbsp raw sesame oil, 1 mashed clove of garlic
  4. Drink Kerri’s Popular Cocktail
    • Kerri always gets stopped at a party when she’s drinking a version of her rehydrating beverage. “Ooooh, what are you drinking?!” It’s just a large glass with ice, ¼ cup of colourful juice, topped all the way with water. Sometimes she adds cut up fruit.
  5. Exercise during the day before you go – this way when you eat the extra calories – which we all know you will 😉 you won’t feel as guilty.

BBQ party

Yummy Vegan Alfredo Sauce

I found this easy and very quick pasta sauce that you can make in 5 minutes. It’s dairy and gluten-free so it’s great for the Elimination Diet. My whole family loves it! Here is a picture of last night’s dinner.

Vegan Alfredo Sauce


1 c. coconut milk [the canned kind]
1/2 c. nutritional yeast
1 medium clove of garlic
1 tsp. dried basil
1 tsp. sea salt
1/2 tsp. fresh ground black pepper

Mince the garlic and add all of the ingredients to a blender. Blend until the consistency is smooth and creamy – you know, like alfredo sauce. Pour it over any pasta you’d like and warm quickly with the rest of your hot pasta and other toppings.

This week, I added broccoli to my boiling pasta and cooked diced chicken at the very end. My pasta choice is a rice and quinoa pasta I found at Costco. I suppose the whole meal isn’t vegan but the sauce is so enjoy!


The link to the original source is here at The



May Detox – What Goes In?

Many people decide to do a detox during the spring months but focusing on what’s going in your body is just as important as what’s going out of your body.

During a spring detox, you will most likely be looking at foods or herbs to help you with your detox. What about the other things that you intake? How about the air you breathe, the liquid you drink, and what you put on your skin?

spring detox

Quality of Air

Everything that comes into our body we must use or shuttle back out. During a detox (and really all the time) it’s another great opportunity to lessen your exposure to toxic chemicals and freshen your air naturally. We are exposed to many chemicals in our regular environment. Try starting at home by eliminating artificial air fresheners and chemical based cleaners. Try essential oils, home cooking, or good old baking soda to help freshen your air. There are also a multitude of green home cleaning suggestions and recipes you can find online.

More research is being conducted that shows us the connection between air pollution and conditions such as asthma, allergies, and even autism. Invest in a high quality air purifier for your home like Blue Air or IQ Air.

Quality of Liquid

During a detox you should still to liquids such as:

  • Purified water (not in small pastic bottles)
  • 100% fruit or vegetable juice
  • Herbal teas

We know that too much pop and sugary drinks are not very nutritious or good for our health. Give your body a break from the junk and drink clean, pure liquids your body knows how to deal with.

The quality of your water is important too. There are different opinions on which type of water is best.

City Water Thoroughly tested and treated however contains things like bromine and chlorine which can cause some issues for some sensitive people. Buy a chlorine shower filter for your shower head.
Reverse Osmosis Nothing is left in the water. Very pure, clean tasting. However, some believe the water is “dead” as nothing is left in it.
Bottled water – 500ml etc Quality of water is questionable as they don’t have as strict standards. Plastic leaching into the water is a toxin for your body – drink water in glass, ceramic or stainless steel.
Alkaline water All toxins have been removed and then it is remineralized for your benefit. Some suggest starting slowly to incorporate this into your diet.


During your detox I would recommend you stick to reverse osmosis water or alkaline water. See your local water suppliers like Aquamart.

Quality of Food

Eat real food – this is a great mantra for your spring detox. Eat things that have one ingredient in the label. For example: carrots, quinoa, chicken. Avoid things in a box or can or prepared with preservatives or other chemicals. You can season your own food and start from scratch.

Should I go organic?

Every year the Environmental Working Group analyzes the fruits and vegetables available in the grocery store. They rank them from the most contaminated with pesticides to the least contaminated. Here are the top 12 aka “The Dirty Dozen of 2014.”

  1. Apples
  2. Strawberries
  3. Grapes
  4. Celery
  5. Peaches
  6. Spinach
  7. Sweet Bell Peppers
  8. Nectarines
  9. Cucumbers
  10. Cherry Tomatoes
  11. Snap Peas
  12. Potatoes

Quality of Skin Care

Your skin absorbs the things you put on it. For a true detox, try to limit the products you use on a daily basis. Look at your moisturizers, makeup, shaving cream etc. Women put a multitude of products on our skin, hair, face and nails every day. Take an inventory of the number of products you use and you might be surprised the actual number and the ingredient lists on those containers.

For your detox try to limit what you normally use. Try coconut oil in your hair as a smooth finisher after blow-drying. How about olive oil, coconut oil or almond oil on your skin? If you can eat it, you can also put it on your skin. My personal favourite moisturizer is by Kiss My Face, which you can find at the health food store or in the health food section at big grocery stores.

So, when does your detox start?

Watch for more great tips here on our blog!

IVF – Your Diet Still Matters

More and more couples are having troubles getting pregnant and are turning to assisted reproductive technologies. These can include in vitro fertilization. Couples might think they don’t have to do much since the egg and the sperm will be joined together by the scientists. However, what these couples eat leading up to the IVF procedure can have an effect on the outcome.

In 2010, a study found that couples who ate a Mediterranean diet had more successful IVF procedures than those who ate a standard North American diet (SAD diet).

So what does a Mediterranean diet look like?

It is comprised mainly of fruits, vegetables, nuts, seeds, fish and some olive oil. It usually includes a bit of red wine but for those of you trying to get pregnant you as a couple should both avoid alcohol.

Eat less red meats, sweets, and dairy. Cut back on breads and bread products where possible. See the pretty picture below.

We are here to help. Your diet is just one of the many ways to improve your health before undergoing IVF treatments. There are more supplements and nutrients with scientific research to support their use before getting pregnant. Book at free 15 minute consult to discuss working together.

Mediterranean Diet

  • Source – Vujkovic M et al, 2010)
  • Image source –

What’s the right weight for optimal fertility?

Weight is a touchy subject for most people. The majority of women don’t feel they are at their optimal weight for a number of social reasons these days. But what do the facts state? How much should you weigh to have the best chances for conception? Here are the guidelines based on the research:

Weight Impact on Fertility
Obesity (BMI > 35) Time to conception increased 2 fold
Underweight (BMI < 19) Time to conception increased 4 fold

So, for women who’s BMI was under 19, it took them 4 times as long to conceive.

Now, how about the men? Here is an article about BMI and Waist Circumference and Sperm.

Do This, Not That – Spring Tips

We are exposed to so many chemicals in our modern society so the small things you can do to reduce your exposure will go a long way to keeping you and your family as healthy as possible. Here’s a little list of things you can slowly do or change at home for a healthier environment.

Do This Not That
Wear slippers or have indoor shoes Avoid wearing your shoes indoors – they pick up lots of chemicals, pesticides, and germs from outside
Air your dry-leaning out in your garage or car trunk for a week Don’t bring your dry-cleaning into the house right away
Use essential oils, soy or beeswax candles, use baking soda to deodorize Avoid using air fresheners or most commercial scented candles
Use plain soap and water for cleaning when possible, use watered-down vinegar instead of anti-microbial products Avoid scented cleaning supplies and laundry detergent
Use zero- or low-VOC paints Avoid paint that isn’t labeled zero- or low-VOC
Heat food on the stove in a stainless steel or glass pot or cast-iron pan Avoid Teflon-coated pans or re-heating food in plastic in the microwave