Recipe: Almond Butter Squares

cancer recipe May 23, 2020

These delightful no-bake squares help to off-set sugar cravings. The fat and protein from the almonds will help fuel you when feeling lethargic or moody after treatment and appointments.

The squares have a fudgy, rice crispy square, caramel taste and texture to them (I know right?)

They are both gluten-free and dairy-free which is ideal if you have a sensitivity.

I love to take a "traditional" recipe and modify it by substituting processed foods for more whole foods. This recipe tastes like my maternal grandmother's peanut butter fudge but without the icing sugar and margarine.


  • 3/4 cup almond butter (room temperature)
  • 3/4 cup almond flour / meal
  • 1 cup rice puffs
  • 1/4 cup maple syrup (you can use less)
  • ½ tsp vanilla
  • pinch of sea salt


In a mixing bowl, mix together all of the ingredients until a soft dough forms and all of the ingredients are evenly distributed.

Place the dough in loaf pan and smooth it out. Store in the fridge for 30 minutes to...

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Recipe: Protein Energy Balls (no bake)

Recently I modified a protein ball recipe that called for 2.5 cups of dates. Although dates provide fiber, magnesium and B vitamins which are beneficial for our nervous system, I find them to be particularly sweet.
I off-set the sweet with replacing close to 2 cups of chopped, pitted dates with 1/4 cup of coconut oil and it worked!
(the sticky soft quality of dates acts to bind the ingredients does coconut oil at room temperature)
Here is my updated recipe for Protein Energy Balls:
  • Medjool Dates: 3/4 cup pitted, chopped in half
  • Almond Flour - 1 cup
  • Pumpkin Seed Protein Powder* - 1/2 cup
  • Unsweetened shredded coconut - 1 cup
  • Unsweetened cocoa powder - 1/4 cup
  • Ground flaxseeds - 1/4 cup
  • Coconut oil - 1/4 cup (melted)
  • Vanilla extract - 1/2 teaspoon
  • sea salt - 1/2 teaspoon
  • pinch of cardamom and cinnamon
Pulse all ingredients in a food processor until combined. Form into balls, roll in shredded coconut, place in fridge to set. The...
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Top 5 Truths About Caregiver Burnout

health lifestyle Mar 07, 2020

I know first-hand what it is like to be a caregiver. The never-ending giving of yourself, the 20 different hats you have to wear in a day, trying to do everything with patience and understanding.  And then the reality of the day/in day/out care and giving of yourself without end sets in.

My role as caregiver to my father was all-consuming, and the longer it went on the more overwhelming and all-consuming it was.  All the while I am telling myself that I am fine, I just need a better night’s sleep, or a small break, or something to eat.

The fact is, when it comes to being a caregiver, there are a number of truths:

  1. The exhaustion is real – you are in constant go mode, always advocating for your loved one, be it at home, on the phone, at the bank, with the tv service, with the xyz company.  You are now the buffer between your loved one, the world, and the challenges they face each day.

  2. Because of the focus and need that is around you continually, you...
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What is a Cancer Coach?

cancer Feb 29, 2020

Cancer Coaching focuses on the whole person. It will focus on you, who you are, and what you need to become well again, based on your health history, diagnosis, pathology, nutritional, lifestyle and recovery needs.


Cancer Coaching provides you with the education, support and practical skills to help meet your physical, emotional, spiritual, informational, and medical demands.


Cancer Coaching can help you feel less alone, improve your quality of life and help you regain a sense of control over your health and wellbeing. You are in control again.


Cancer Coaching is a much needed health and public service developed by the National Association of Professional Cancer Coaches in 2008. It is for anyone in your community who may have cancer. It is available in Canada and the USA and in other countries globally.


Discover how my role as a Nutrition Consultant and Cancer Coach can help you feel physically stronger, nutritionally nourished and emotionally supported....

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How Cancer Survivors Benefit From Eating an Anti-Inflammatory Diet

cancer Feb 01, 2020

What does eating an anti-inflammatory diet really look like? Is it all vegetables and plant-based nutrients?

Inflammation is the body’s natural response to injury. It shows up as redness, swelling, increased mucus production. It is a necessary immune response, although excessive inflammation retards the healing process and causes all sorts of discomfort.

Preventing the inflammatory process can have immediate impact on improved heart health, cancer prevention and recovery, and Alzheimer's prevention. It also helps speed up recovery from sprains, strains, fractures, bruises, contusions, surgery and arthritis.

Foods to include in your weekly meal planning that are anti-inflammatory:



Eat organic whenever possible and choose foods (especially animal meats) that are free from antibiotics or other unnatural substances such as hormones. When buying fish, ask whether the product comes from a clean water source.


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Recipe Rhubarb Crisp - traditional taste yet low in sugar

recipe wellness May 26, 2019

When I set out to make a low sugar rhubarb crisp, my goal was to be able to capture the similar smell, taste and texture of my grandmothers recipe but with minimal glycemic impact on my blood sugar.

Because let’s face it, I’m not a physical labourer in the same way my parents and grandparents were. They would eat a large meal at lunch time and then head back out to the garden to weed it or to the mill to make wooden boxes and barrels.

Nor am I doing laundry by hand on a washboard and kneading a week’s worth of bread by hand. I have the deepest respect for the hard work and dedication it took (and still takes) to manage a household and family.

Today, our lives are much more sedentary. We need to schedule in time for movement and exercise. If we’re not burning calories and sugar through sweat and survival, we need to be eating the right foods that support our current lifestyle.

So how do we achieve this? Lessen the sweet and up level your recipes with...

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Abundance and Expansion [Journey Part 3]

caregiver health lifestyle Jan 13, 2019

(Welcome to the third instalment of my travel blog. This is part 3 of 3 written in June 2018 - photo taken in Sydney, Aus)

I wanted to extend my heartfelt thanks for the positive feedback I’ve been receiving on these writings. I’m so glad that you are finding them valuable.

A special note on why it’s taken me two months to release this third installment of my travel blog; when I returned home in February my father was diagnosed with advanced stage lung cancer. I became one of his primary caregivers. I was honored to do this role and I can tell you that it tugged at my heartstrings the whole time.

I was grieving my father while he was still living. I was trying to be objective with his health needs while also being his daughter loving him and accepting the inevitable. The month of April was extra intense and my priority shifted to his care while in hospital, then to palliative care, to his passing and everything that takes place in that journey.

My humblest...

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Finding Strength While Experiencing Darkness [Journey Part 2]

caregiver lifestyle Jan 13, 2019

(travel memoir blog series part 2 of 3 written in February - March 2018; photo taken from inside our bus near Makarora, NZ)

Welcome to Part 2 of my travel journey where I get open and vulnerable with my food experiences abroad and trying to maintain my physical and mental health while being away from my home routine.

This post is aptly named finding strength while experiencing darkness.

In my last post I wrote about giving in and surrendering to what is about to unfold and that when we do, all will be revealed.

It’s not easy.

Have courage to both observe what is unfolding around you and take it in at the same time. And also be able to face your darkness with a deep knowing. That is the underlying message of the New Zealand landscapes I encountered and I wanted to share with you my experience of the spiral cloud.

But first, let me back up. After the initial 15-hour flight over the Pacific from LAX, we touched down in Melbourne, Australia.

After three weeks of experiencing this...

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You Have Been On A Great Journey (Part 1)

caregiving lifestyle Jan 13, 2019

(I originally wrote this three-part travel memoir in February - March 2018 and wanted to share the experiences away from home that in hindsight were preparing me to become a caregiver upon my return. Some of us travel after loss, I travelled before it and it's as though my travels were a prelude of what was to unfold. I was being prepared for what was to come on many levels. I hope this three-part blog supports your caregiver journey as well ~ Jill).

Photo: Great Ocean Road, 12 Apostles, Port Campbell National Park, Australia - image captured on my iphone 7+


With wings outstretched, she pierced her gaze right through me and into my soul. I silently gasped for a breath. I knew I had to pass under her to get to the other side.

As I approached her I knew she was recalling back to me every experience I had gone through during my travels…both the good ones and the dark ones, the lessons from the Maori woman at Waitangi, the deeply spiritual Aborigine cleansing ceremony in...

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