Hello! + A Little Update

Hello friends!

This is an overdue little life and business update, which I hope you enjoy!

Since I have mostly been existing “offline” over the last 7 months, there are a few things I wanted to talk about before I start posting again. Like most of us, my relationship with social media, and the online space, is complicated and continually evolving. As a business owner, social media is often seen as crucial and can be a major component of building/running a business. However, my personal feelings get in the way, and I find it can become overwhelming and difficult to find the balance.

I took a very unintentional break from social media, as well as posting on my blog. It started as a nagging feeling that I was not positively contributing to people’s lives through social media. I always saw social media as an extension of my private practice and corporate wellness business, and as a more accessible way to educate others. In more recent years, it has also been a way to connect with clients and form meaningful work relationships. However, I have been increasingly more aware of all of the “noise” online, both in and out of the nutrition space, and I really didn’t want to be negatively contributing to that.

I took time over the last little while to think about how I want to show up online. Since social media is not a critical financial stream or revenue generator for my business, I was lucky to have the time and space to reflect. This was also combined with the fact that my schedule is super busy lately (more on this later in the post!). I am excited to continue posting articles to my blog, Twist&Sprout, and to my subsequent social media channels. I hope to continue important conversations around health, wellbeing, food and nutrition, including topics relating to health equity and food justice. I also hope that my content will continue to evolve as the landscape of social media changes, and as I continue to grow as a person, and practitioner.

So now for some actual updates.

In July I closed the doors to my in-person space. This was bittersweet as it really felt like the end of an era, while at the same time felt like a huge relief. It feels good to close the doors on one chapter, and start another. I have been working remotely and both seeing clients and running workshops online via Zoom/Skype.

(The above photo shows me moving on a super hot day. I cleared my office is one day and was feeling happy and excited to move onto a new chapter.)

I am also still in school, which takes up a substantial amount of my time. Again, this is another reason for my social media break. Related to school, I hold a few different volunteer positions, work as a research assistant and work on other extra-curricular research and nutrition-related projects.

On a more personal note, I had a nice summer/early fall, all things considered. I spent as much time outside as I could, and went on a few great canoe trips and weekend getaways with my select few ‘bubble’ friends, and with my partner. My partner and I also created a mini outdoor oasis on our front balcony and experimented with a container garden, which was really fun. This actually brought me a lot of joy (and some vegetables!) throughout the summer and into early fall.

As for next steps, I’ve outlined a few areas below:

1:1 Nutrition Coaching: All appointments are now online through Zoom, FaceTime, Skype or telephone. Feel free to check out our packages here! You can also e-mail us at hello@sarahgoldstein.ca :)

Workplace Wellness: Again, all workshops are offered virtually and live through Zoom. Our 10 Day Challenge Program is completely virtual, as well. If you are interested in workplace wellness services, you can find some details here. Feel free to e-mail us at corporate@sarahgoldstein.ca for a full price sheet.

Blog + Instagram: Blog posts will continue on with a mix of recipes, educational content and informational posts. Blog posts moving forward will reflect my values as both a nutritionist, and forever student, and integrate a wide range of topics. Discussions will revolve around nutrition, food, sustainability, food systems, health inequities, food justice and nutrition research.

Shop: My shop is where I sell meal plans and little recipe booklets. I am continually updating the resources I have here! If you are looking for anything in particular, please let me know :)

Thank you for reading my little update! Please let me know if there are any specific posts you would find useful, and of course let me know if you have any questions!

– Sarah


Name: Eden Philippa

Profession: Goldsmith

Who are you quarantining with during this time? My partner, Adam, and our son aka our dog, Cargo.

1-2 sentences to sum up your life right now: Monopoly Deal

What is one food you’ve been loving lately? Celery

What are 3 non-negotiable grocery items/pantry staples right now? 1.Rice

2.Frozen Blueberries

3. Kombucha – can’t get enough right now!

How and where are you finding inspiration to cook? Any favourite cookbooks/blogs?Inspiration comes and goes. I usually check in with friends to see what they are making and feel inspired by that, or by scrolling through instagram and seeing what the Bon Appetit peeps are cooking.

What is your favourite dish that you’ve made during quarantine? Crispy Tofu + Kimchi Fried Rice https://pinchofyum.com/kimchi-fried-rice

What is one cooking tip that you’ve learned recently? I made blueberry muffins this week and learned that coating berries in a little bit of flour helps them from sinking to the bottom.

What is your favourite restaurant for take-out, if you’ve been ordering? We ordered from Union last week and it was *chefs kiss*. They have a cheesy polenta dish that I’m in love with.

Any new hobbies/favourite books/favourite podcasts? I read Sally Rooney’s Normal People and then right after her other book Conversations with Friends – they were quick reads and I didn’t want either to end!

Can you offer one tip or activity that is keeping you safe/grounded/sane during this time? I’ve been taking a lot of baths and making sure I always have a book on the go. I’ve also been doing Peleton classes over video chat with friends and going on dog walks. Collectively, all these things have helped me feel well-balanced.


Name: Brad Sarak

Profession: Cardiology resident

Who are you quarantining with during this time? My girlfriend Sarah (disclaimer, it’s me) and our dog, Kenji

1-2 sentences to sum up your life right now: My schedule changes from day to day and week to week. Currently, I am at the hospital every other week and weekend while working from home in between. Overall, I am still apprehensive of what is to come, but sparks of hopefulness are making their way through.

What is one food you’ve been loving lately? Bok choy. I’ve been enjoying it steamed, grilled or simply stir fried with olive oil, salt and pepper. Very into hearty greens lately!

What are 3 non-negotiable grocery items/pantry staples right now?1. Cheese (and lots of it)

2. Eggs

3. Apples

An honourable mention to beans and legumes, protein powder and nuts (mostly almonds and cashews). I have been eating less and less animal protein and still need to make that sure I am getting enough protein overall.

How and where are you finding inspiration to cook? Any favourite cookbooks/blogs? I have to say, I am most inspired by watching Sarah in the kitchen. She is an intuitive cook who seemingly always creates gourmet meals from limited ingredients. I try to pick up tricks and tips from her along the way and two books that we have been cooking from are Alison Roman’s Dining In and Olive and Gourmando.

What is your favourite dish that you’ve made during quarantine (with recipe)? My favourite dish that I’ve made over the last few months was French onion soup. It was warming, hearty, savoury and most importantly, very cheesy. Recipe can be found at the bottom!

What is one cooking tip that you’ve learned recently? More fresh herbs on everything (and grow them yourself!). I usually do a quick search online to figure out what works best with the food that I am eating – parsley, cilantro, rosemary, thyme and dill are the most common in our kitchen.

What is your favourite restaurant for take-out, if you’ve been ordering? We have not ordered take out very much, but my favourite was definitely Indian food from the Host. We got an assortment of dishes including butter chicken, aloo gobhi, palak paneer and dal makhni with rice and lots of garlic naan. Highly recommended!

Any new hobbies, favourite books or favourite podcasts? For exercise, I have recently started running. which is certainly not my strong suit. However, I’m getting better with each run and it helps me tremendously to clear my mind in the morning before tackling my day. I love bringing Kenji along with me who usually passes out for many hours after we are done. A favourite book to recommend is The Hidden Life of Trees by Peter Wohlleben. It is a great reminder to slow down and to consciously pay attention to our surroundings; there is so much we can learn from nature and the trees around us.

Can you offer one tip or activity that is keeping you safe/grounded/sane during this time? I think it is so important to move our bodies every day, and in the morning if at all possible (outside is a bonus). When I’m working from home I try and recreate “usual” work, rest and play hours as best as I can, recognizing that it’s not always possible. Something else that helps me is remembering to feel grateful for my health, family, friends and community. I remind myself frequently that this will eventually pass, and we all just need to do our part.



4 tablespoons unsalted butter

1 tablespoon olive oil

5-6 medium size onions, thinly sliced

4 cloves garlic, minced

1 teaspoon salt

1 teaspoon freshly ground black pepper

1 teaspoon granulated sugar

1 cup dry white wine

2 tablespoons all-purpose flour

6 cups beef/mushroom broth

1 teaspoon Worcestershire sauce

1/2 teaspoon dried thyme

3 bay leaves

1 small baguette, cut into 1/2-in slices

2 cups grated Gruyère

1/2 cup grated Parmigiano


1. In a large soup pot, melt the butter and add oil, garlic, onions, salt, pepper, and sugar. Cook uncovered on medium, stirring occasionally, until onions are caramelized. As they start to brown, stir frequently, scraping the fond from the bottom of the pot.

2. Add the wine and raise the heat to high. Cook, stirring with a wooden spoon to scrape any fond from the bottom of the pot, until almost all of the liquid has evaporated.

3. Add the flour and cook, stirring constantly, for one minute.

4. Next add the broth, Worcestershire sauce, thyme, and bay leaves. Bring to a boil, reduce the heat to a simmer, and cook covered, for at least 45 minutes or until it tastes right to you.

5. Preheat the oven and bake the baguette slices until crisp and golden at the edges. Set aside.

6. Set individual broiler-safe crocks on a baking sheet and divide the hot soup among them. Top each with 1 or 2 baguette slices and sprinkle evenly with Gruyère and then Parmigiano. Broil until the cheese is melted and bubbly.

7. Alternatively, if using regular soup bowls, top each toast slice with some cheese and return to broiler to melt. Divide the soup among bowls and top each with the cheese toasts.


NAME (S): Jake & Danielle Goldberg

PROFESSION (S): Jake is an Entrepreneur and Co-Founder of NIKUFarms.com. Danielle is a Product Manager, currently on maternity leave.

WHO ARE YOU QUARANTINED WITH DURING THIS TIME? It’s the two of us, and our 3 month old baby!

1-2 SENTENCES TO SUM UP YOUR LIFE RIGHT NOW: Baby’s room is both his room and Jake’s office, so we do a bit of room charades throughout the day. Make coffee and sit on the porch, go into the baby’s room to work, baby goes for a walk with mom, make lunch, play with the baby, do some cleaning, make dinner, put the baby to sleep, read, and repeat!

WHAT IS ONE FOOD YOU’VE BEEN LOVING LATELY? We are obsessed with homemade hummus. Whenever Jake makes a new batch we snack on it all day every day until it’s done.


  1. Dried chickpeas
  2. Meat
  3. Apples

HOW AND WHERE ARE YOU FINDING INSPIRATION TO COOK? We’ve been watching a lot more episodes of Bon Appetite’s Youtube Channel and getting inspiration from there. Jake’s been trying some recipes from the cookbook “Ottolenghi Simple”, but many times we don’t have all the ingredients we need to make most of the recipes since it’s hard getting some items during this time.

WHAT IS YOUR FAVOURITE DISH THAT YOU’VE MADE DURING QUARANTINE? BBQ’d Honey Garlic Flank Steak. Jake owns nikufarms.com so we get regular deliveries to our home of pasture raised meat and we don’t have to worry about meat items going out of stock at the grocery store. One of his partner farms also sells honey, so we know that we’ll have mostly everything we need to make this.

Jake marinates the flank steak for 24 hours in: ⅓ cup of honey (NIKU Farms) 1 cup of soy sauce 4 cloves of crushed and chopped garlic. Then it goes on our charcoal BBQ until it reaches 140 degrees (we are firm believers in cooking meat with a thermometer, so meat comes out right every time). We slice the meat thinly and then it either goes on salad, mashed potatoes, a sandwich, hummus, or just on its own.

WHAT IS ONE COOKING TIP THAT YOU’VE LEARNED RECENTLY? When baking, your eggs should be at room temperature. Apparently this helps the eggs mix more evenly and the batter rise more evenly!

WHAT IS YOUR FAVOURITE RESTAURANT FOR TAKE-OUT, IF YOU’VE BEEN ORDERING? Surprisingly we’ve only ordered in once since socially isolating. It was pizza from Pizza Nova, and interestingly, once we ate it we realized that eating out might be overrated.

ANY NEW HOBBIES/FAVOURITE BOOKS/FAVOURITE PODCASTS? Danielle has gotten into baking desserts (who hasn’t?) and painting. We’re also really into the Gabriel Alon book series by Daniel Silva about an Israeli secret agent. Book series are great because you’ll have a long supply of books you can read next. There are 20 books in this series!

CAN YOU OFFER ONE TIP OR ACTIVITY THAT IS KEEPING YOU GROUNDED AND SANE DURING THIS TIME? Get outside at least once a day even when it’s still so cold outside. For us this means even just enjoying a glass of wine on the front porch at the end of the day.


NAME: Peter Grant

PROFESSION: Corporate Communications


1-2 SENTENCES TO SUM UP YOUR LIFE RIGHT NOW: Adjusting to this new normal of working from home and meeting friends virtually, or at a distance, has been challenging. Compared to many of my colleagues and friends with children, however, I have not faced the same level of challenges, and am grateful to have a secure job, supportive partner, and great home to quarantine in.

WHAT IS ONE FOOD YOU’VE BEEN LOVING LATELY? Spinach! I’ve tried to move away from sugary cereals in the morning and have started making my own juices and shakes. Plus, it’s perfect for summery salads to toast the great spring weather we’ve been having in Vancouver.


1.Spelt bread for pick-me-up toast snacks (with avocado or egg)

2. Pineapple chunks (addicted)

3. Lots and lots of wine!

HOW AND WHERE ARE YOU FINDING INSPIRATION TO COOK? We have been using cookbooks from some of our favourite local restaurants to try our hand at their signature dishes that we can’t wait to get back to.

WHAT IS YOUR FAVOURITE DISH THAT YOU’VE MADE DURING QUARANTINE? Galas, Greens & Gorgonzolas Salad – amazing to serve with a fresh fish!



ANY NEW HOBBIES/FAVOURITE BOOKS/FAVOURITE PODCASTS? I just finished A Gentleman in Moscow, and would highly recommend as a great escapist read right now.

CAN YOU OFFER ONE TIP OF ACTIVITY THAT IS KEEPING YOU GROUNDED AND SANE? I’m using the extra time in the morning from not having to get dressed up and go into the office to go for a 30-minute run. The popular routes are still relatively quiet at this time, and it gives me a boost to motivate me through the morning. I try to sit outside as much as possible, when the weather permits, for taking conference calls, and am finding myself feeling much more calm at the end of the day as a result. Plus, blocking my calendar for a lunch break is key, to keep some boundaries between work and life throughout the day. 


NAME: Stephanie Tartick (@get.your.phyll)

PROFESSION: Accountant/ Nutritionist

WHO ARE YOU QUARANTINED WITH DURING THIS TIME? My dog and I moved back in with my parents for a little bit so we could make use of their backyard! 

1-2 SENTENCES TO SUM UP YOUR LIFE RIGHT NOW: Slow, introspective, different. Really trying not to fight the slow pace of life right now. Leaning into it and trying to approach everything with love. 

WHAT IS ONE FOOD YOU’VE BEEN LOVING LATELY? Coconut! Coconut butter, coconut oil, coconut flour, coconut aminos, coconut flakes, coconut milk.  You can use it in sweet and savoury preparations, which makes it so versatile. My favourite dish to use it in is shrimp red curry!


1. Organic Sweet Potatoes- they last a really long time and can be baked, roasted, or mashed. They are also high in Vitamin A!

2.  White Basmati Rice- rice is hard to find right now, and for good reason. Its a pretty easily digestible carbohydrate and a little goes a long way.

3. Broccoli- broccoli can also last for a long time in the fridge. A reason I love it so much is because there is barely any waste with broccoli. If you peel and blanch the stems, they are a great addition to any soup or salad! 

HOW AND WHERE ARE YOU FINDING INSPIRATION TO COOK? I find most of my inspiration at the grocery store. I let the fresh, in season, fruits and vegetables guide what I am going to make/ eat. That being said, one of my favourite websites for inspiration is Nom Nom Paleo! 

WHAT IS YOUR FAVOURITE DISH THAT YOU’VE MADE DURING QUARANTINE? My  favourite dish i’ve made are my Double Chocolate Tahini Marshmallow Cookies! You can find the recipe over on my Instagram @get.your.phyll   

WHAT IS ONE COOKING TIP THAT YOU’VE LEARNED RECENTLY? Its easy to forget about the environment during a pandemic. One of my favourite cooking tips is to save all your vegetable scraps in a bag in the freezer and when its full, use it to make a veggie stock! This helps with limiting food waste and its delish! 

WHAT IS YOUR FAVOURITE RESTAURANT FOR TAKE-OUT, IF YOU’VE BEEN ORDERING? Fresh is my go-to during COVID and not during COVID. I am obsessed with the goddess bowl, and literally cant order anything else!  Always get extra Taberu Rayu sauce! 

ANY NEW HOBBIES/FAVOURITE BOOKS/FAVOURITE PODCASTS? I have been reading A Mind Of Your Own by Kelly Brogan. She’s a holistic psychologist who believes that that the best way out of our pain is through it. My favourite podcasts are Ben Greenfield, To Be Magnetic and The Life Stylist Podcast. 

CAN YOU OFFER ONE TOP OF ACTIVITY THAT IS KEEPING YOU GROUNDED AND SANE DURING THIS TIME? My best advice is to keep some sort of routine. If you woke up every day and meditated before COVID, try to wake up and meditate every day during COVID. Keeping some sort of consistency during times like these is extremely important as it makes you feel like your life is somewhat in your control. Another thing I try to do every day, is plant my bare feet on the ground outside for 20 minutes. I find my body and mind completely let go when I do this- and it’s free! 


NAMES: Kelly Graham and Jeff Sowa

PROFESSIONS:  Kelly is an Urban Planner and Jeff is a Project Manager


1-2 SENTENCES TO SUM UP YOUR LIFE RIGHT NOW: We have settled into a quarantine routine. Both of us are working from home, and in our free time we are enjoying cooking, exercising, going for long walks in the neighbourhood, and of course watching Netflix!

WHAT IS ONE FOOD YOU’VE BEEN LOVING LATELY? Avocado. I (Kelly) often buy avocado, but sometimes I get busy and forget about them and they get overripe! Now that I am home all the time, I can eat them when they are perfectly ripe! I love mashed avocado on rice cakes.


  1. Coffee
  2. Milk
  3. Cheese

HOW AND WHERE ARE YOU FINDING THE INSPIRATION TO COOK? I have enjoyed spending time flipping through the cookbooks we have and finding a new idea. I am excited that we are entering the season of fresh fruit and vegetables, because I have a great book called Home-Grown Harvest.

WHAT IS YOUR FAVOURITE DISH THAT YOU’VE MADE DURING QUARANTINE? I was running out of groceries, so I made this ‘kitchen sink’ vegetarian curry (see recipe and photos below).

WHAT IS ONE COOKING TIP THAT YOU’VE LEARNED RECENTLY? Jeff made bread for the first time since he was a kid! Jeff’s mom is a baker, so he baked a lot with her when he was young, but he decided to do it himself. We got his mom on video call to coach us through it!

WHAT IS YOUR FAVOURITE RESTAURANT FOR TAKE-OUT, IF YOU’VE BEEN ORDERING? We have been trying to order from a number of places in our neighbourhood. Her Fathers Cider on Harbord has a delicious brunch!

ANY NEW HOBBIES/FAVOURITE BOOKS/FAVOURITE PODCASTS? I’ve gotten back into the routine of yoga and jogging, and I am really enjoying both!

CAN YOU OFFER ONE TIP OR ACTIVITY THAT IS KEEPING OU GROUNDED AND SANE DURING THIS TIME? In the first week I was mostly staying inside, and going a little crazy. Since then, I’ve been trying to get outside at least once a day and occasionally meeting up with friends who live nearby for socially-distant walks. Its a nice way to check in with people and remember the ‘normal times’!


Adapted from https://www.veganricha.com/chickpea-coconut-curry-instant-pot-recipe/


  • 1 tbsp coconut oil
  • 1/2 (0.5 ) onion chopped
  • 4 garlic cloves finely chopped
  • 1 hot green chili ,chopped (such as serrano, jalapeno) or use mild chili or omit
  • 1 tsp chili powder
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp turmeric
  • 1/4 tsp (0.25 tsp) cinnamon 
  • 1/3 tsp (0.33 tsp) cayenne or to taste
  • 1/4 tsp (0.25 tsp) grouond sage
  • 1 red bell pepper ,chopped or sliced
  • handful of mushrooms, sliced
  • 1 small zucchini, sliced
  • 1 sweet potato, cubed
  • 1 tbsp minced ginger
  • 3/4 tsp (0.75 tsp) salt
  • 1 can chickpeas
  • 13.5 oz can coconut milk
  • 1 cups (250 ml) water ,depends on curry consistency preference
  • 1 cup frozen peas
  •  lemon/lime juice , cilantro, pepper flakes for garnish


  1. Press saute on the Instant Pot and add coconut oil. Add onion, garlic, chili, ginger and a good pinch of salt. Cook for 3 to 4 mins until translucent. Deglaze with waterh if needed. (See notes for saucepan)
  2. Add the spices and mix in. 
  3. Add the bell pepper, zucchini, mushrooms, and sweet potato and mix in. Drain the chickpeas and add to the pot. Add salt, coconut milk and water and give it a good mix to pick up any stuck bits.
  4. Cancel saute, Close the lid to sealing. Pressure cook at high pressure for 5 minutes. Let the pressure release naturally then open the lid.
  5. 5. Turn back on sautés mode to evaporate some of the liquid. When it reaches the desired consistency, turn off instant pot and stir in frozen peas.
  6. 6. Garnish with lemon, pepper flakes, remaining coconut milk and cilantro and serve over rice or grains.
  7. Serve with rice.


NAME: Deborah Fulsang

PROFESSION:  Content Marketing Specialist

WHO ARE YOU QUARANTINED WITH DURING THIS TIME? My family: husband and my two kids—our daughter is 15, our son is 18.

1-2 SENTENCES TO SUM UP YOUR LIFE RIGHT NOW: The days are slow and quiet yet the anxiety that lies just beneath the surface makes things feel jittery, too. We work. We clean. We cook. We take the dog for a walk. And another walk. The kids sleep, work, read, play piano and lose themselves in Youtube. They’re finishing up their school years, but sadly I believe they’re feeling more disappointed than proud of their achievements unfortunately. And we keep planning the next dinners—the evening meal has become our outing. It’s through the food that we venture to Italy. Maybe Jerusalem. A Montreal bistro.

WHAT IS ONE FOOD YOU’VE BEEN LOVING LATELY? I cannot lie: it’s been a bit of a carb fest lately. Pasta, homemade bread, warm-from-the-oven cookies, whipped-cream topped layer cakes…


HOW AND WHERE ARE YOU FINDING INSPIRATION TO COOK? We’ve been diving into our collection of cookbooks for inspiration these days. It’s Ottolenghi, Donna Hay, Smitten Kitchen, all the time. Plus recipes from our Nigella Lawson, Jamie Oliver, Lucy Waverman and Bonnie Stern cookbooks. And of course, lots of inspiration from Bon App and NYTCooking. This past week we had Donna Hay’s pork-veal-and-fennel meatballs in homemade tomato sauce. Another night, we made her crispy-skinned fish with cauliflower purée, Deb Perelman of Smitten Kitchen’s snap-pea slaw with miso dressing along with barbecued chicken, and a recipe from Bon Appetit that was delicious—it was a spatchcocked chicken that had marinated with copious rounds of red onion and vegetables and then roasted. And right now, I have challah dough rising, thanks to a recipe from my Gourmet cookbook.

  1. Coffee
  2. Wine
  3. Bread

Wait, is wine a pantry staple?

WHAT IS YOUR FAVOURITE DISH THAT YOU’VE MADE DURING QUARANTINE? I think it’s been that spaghetti with pork-veal-and-fennel meatballs from Donna Hay mentioned above. It’s a pretty classic meatball recipe but the addition of fennel seeds and lemon zest make for a really rich and complex flavour profile. And then the simple comfort of pasta with really, really good and simple tomato sauce. With a sprinkling of fresh grated parmesan and a nice crusty baguette, it was a pretty amazing and thoroughly satisfying meal. 

WHAT IS ONE COOKING TIP THAT YOU’VE LEARNED RECENTLY? It’s all about planning. Like everything in life. I guess it’s more a reminder that if you plan well and shop efficiently, your pantry can then easily tackle many day’s worth of delicious meals—and please a discerning group of foodies.


ANY NEW HOBBIES/FAVOURITE BOOKS/FAVOURITE PODCASTS? Trying to get into a regular at-home yoga routine rather unsuccessfully, but also returning to meditation thanks to Headspace.

CAN YOU OFFER ONE TIP OR ACTIVITY THAT IS KEEPING YOU GROUNDED AND SANE DURING THIS TIME? Find an escape through the pages of well-written novels.


NAME: Jackie Silver

PROFESSION:  Registered Dietitian


1-2 SENTENCES TO SUM UP YOUR LIFE RIGHT NOW: I recently finished the MHSc Nutrition Communications program at Ryerson University and so I am new to the field of dietetics. I’m taking a mindful eating training course online and another course on starting your own online business – basically I’m taking this time to focus on professional development.



  1. Tofu
  2. Dried lentils
  3. Greek yogurt

Lately I’ve been making (and modifying) a lot of recipes from Minimalist Baker. Or if there is something I’m in the mood to make, I’ll do a google search and pick a recipe.  Other blogs that I love are FitFoodieFinds, Half Baked Harvest, Pinch of Yum, and Ambitious Kitchen.


This Chickpea Tomato Peanut Stew recipe from Minimalist Baker

This Healthified Funfetti Granola, which can be found on my Instagram


That if you use a hand mixer to mix instant coffee, hot water, and sugar then it turns into this magical whipped coffee!


Slice n’ Bites for pizza but I’ve barely been ordering for take-out.

ANY NEW HOBBIES/FAVOURITE BOOKS/FAVOURITE PODCASTS? I recently started making my own stretch cord bracelets which is a fun outlet for me to be creative with colours and designs. Other self-care activities that have been keeping me sane during quarantine include: cooking, baking, 10 minutes of daily meditation, a gratitude journal, and exercise (been loving the Peloton app lately). I recently read the book “A Thousand Splendid Suns” by Khaled Hosseini which I loved. A podcast that I’ve been listening to regularly is the “Skimm This” podcast by The Skimm. Each episode is just 10 minutes and they break down the latest news in plain language; it helps me stay on top of what’s going on in the world.

CAN YOU OFFER ONE TIP OR ACTIVITY THAT IS KEEPING YOU GROUNDED AND SANE DURING THIS TIME? Daily meditation – I’ve been making this a priority and it really helps ground me in the moment and sets me up for the day. I’ve also found it helpful to remind myself that this is temporary and to just take things one day at a time.

Health Tips for Students

Hi friends! As it is officially the end of my reading week from school, I thought it would be a perfect time to write a little post about student life, and how to stay healthy as a student.

We all know that student life is unique and comes with it its own set of pressures, extra financial burden, stress and particular scheduling. All of which can make it difficult to eat well, stay active and generally just feel our best. For those of you who don’t know, I started a full-time school program last year (to study more nutrition!) and it has been both great and very challenging! Although this is my third degree, it has been 8 years since I’ve been in school and I completely forgot what it felt like to be a student. When I started school again in 2018, I found it quite difficult to maintain my regular health habits and routine, and as a result I was not feeling the best. Of course, this is all compounded by also working full-time, but this is also the reality for many students!

Now that I’ve adjusted a bit, I thought I would provide tips to help fellow students stay healthy while studying and generally while pursing any academic endeavour! I am providing these tips both as a Nutritionist and as a student myself who is experiencing the day-to-day of student life!


1. The Multi-Tasking Workout

We all know moving our bodies and being active is good for us, but this last year I truly realized what a difference it made for my mental health. Finding movement and working out almost every day has been the biggest help while studying. It is an immediate stress-relief and I find it completely wakes me up when I feel mentally drained. Something that I’ve been doing is multitasking while I workout- this means that I read a book or read over notes while walking on a treadmill or on a stationary bike. If I am going for a run outside, I may also listen to a podcast or audio book on the topic that I am studying. Not only am I getting a good sweat in, but I also find that this helps me focus on what I am reading, and I actually retain the information better! If this is not your thing- I generally encourage you find the time to find movement in your day-to-day. Also remember that any movement is better than no movement. Try to walk as much as possible, and even a 15-20 minute home video does the trick! I have been loving Yoga with Adrienne and Barre3 Online.

2. Meal Prep

Another lifesaver for me has been meal prepping. I try to make 1-2 larger batches of something to have for the week. My go-tos are curry, veggie stew, chili, a pasta dish, lasagna or veggie sheppards pie. I also make ‘comfort food’, and generally just food that I crave. For me, nothing is better than having a comforting meal ready for me at the end of a long day when I am stressed and tired.

3. Stock the Pantry with Brain Food!

Studying uses a lot of energy! I am always more hungry when I am studying. My tip here is to keep food in the pantry that can be used to make nourishing meals and quick snacks. Food that is full of good healthy fat and complex carbohydrate can help fuel your brain, help with focus and generally just keep you satiated to limit any distraction you may feel due to hunger. Here are some ideas of foods to keep in your pantry:

– Oatmeal – I add a dollop of peanut butter and/or yoghurt, a tbsp of ground flax and a chopped banana and I am good to go!

– Canned soup – I like Amy’s, which has a little more sodium that I would like, but a good option in a pinch when you haven’t cooked!

– Rice cakes – A great snack with peanut butter and banana (see below)

– Peanut butter – I slather peanut butter on rice cakes, banana, apples, add to my oatmeal, or make a piece of toast. Easy and filling!

– Seaweed snacks – A great snack when you are not particularly hungry but want to munch or crunch on something salty. Full of minerals, and very satisfying for me!

– Pop corn – My favourite snack of all time. I go through a lot of popcorn during exam time!

– Corn chips and salsa – Another favourite snack!

– Veggie chips – I like these dipped in hummus, or guacamole for a filling snack, or even part of a meal.

– Canned beans – A must for me to add to salads, or to make into a quick bean dip to enjoy with rice cakes, corn chips or sliced veggies. I generally keep hummus in the fridge too!

– Mixed nuts/seeds – A perfect snack when studying. I will have a handful with a piece of fruit or a handful of berries and I find it the perfect snack!

4. Sleep

Although sleep is a very obvious thing, I think it is worth mentioning. This year, I also truly realized the value of sleep. I used to consider myself someone that does not need a lot of sleep. I would often get a few hours a night and feel completely fine, but now that my mental and physical load is much more- I REALLY need my sleep. Sleep has helped to decrease my naturally high anxiety levels that easily get worse when I am studying. It is also important for general cognitive functioning, memory and retaining information. After all that hard studying, sleeping well can really help to solidify and keep the information in your brain! Generally, you can handle more when you are creating a good foundation for yourself, and sleep definitely helps with this. To help me improve my sleep habits ( because they are truly not the best!), I try to have a bedtime routine of some sort. I take a hot shower or bath, use lavender essential oil on my pillow, make a sleepy time tea, sometimes take CBD or a magnesium supplement, and try to relax a bit before bed.

5. Engage in Activities you Enjoy

This has actually been another huge non-negotiable for me. It seems silly to take time for yourself when you have so much going on, but for me it helps me stay motivated and decreases the chance of burn out. Although I enjoy school, it is strenuous and I don’t find it particularly fulfilling at all times. To stay motivated, I have to find joy in my day-to-day, and spend time doing activities that fill my cup. This includes activities such as going on long walks with my dog, spending quality time with friends, my boyfriend and family, cooking a nice meal, watching a show or movie, taking a weekend trip, working on a creative project, reading for fun, taking a class like pottery, trying to do some art of some sort (even though I am not good at it!), and working out/taking a workout class. These activities leave me feeling mentally, emotionally and physically ready to tackle both school and work with more gusto!

Thank you for reading this post! I would love to know how you all find balance in your life, and stay healthy when things are super crazy. I find, a little bit goes a long way. Any more tips are highly appreciated and you can always e-mail me, or send me a DM on Instagram!