21 ways to nourish your body and elevate your mind

Keep your body and mind on track with these tips: 

Namaste 🙂



60 healthy snack ideas

You know that feeling; we all get it. You’re hungry but not sure what to eat. 

Here are some ideas to take out the guesswork. Cherries may not always be in season but you might have cottage cheese in your fridge. So the purpose of this list is to give you a healthy ideas.

Hopefully looking at this list will inspire you to eat something delicious and clean. 

Clean healthy snacks will fill you up as well as fuel your body with necessary nutrients to keep your organs, skin, eyes and teeth perfectly healthy.

What are some of your favourite healthy snacks? 


The health benefits of seeds

Little seeds pack a big punch! So versatile and easy to add to oatmeal, cereal, meatloaf or just to snack on; choose to eat more seeds.

Sometimes I will substitutes cooked quinoa for rice or sprinkle sunflower seeds on to my salad. If given the choice choose a sesame seed sugar snack bar over one with just sugar and some unknown powder!

What is your favorite way to eat seeds?


What only 10 minutes of bike riding does to your body

Riding a bike is fun, liberating and healthy. It’s also beneficial to change up your cardiovascular workout.

When you decide to ride a bike instead of let’s say, running as you may usually do, different muscles are used. Your body gets “shocked” into moving in a way it’s not used to. This challenges your muscles, making them stronger.

Cycling is also good for the environment. By deciding to ride your bike instead of taking a train or bus or car… This saves the environment large amounts of energy and pollution. So when you decide to travel via your bicycle, you are reducing your environmental footprint. And this of course is less taxing on the earth.

Do you have a bicycle? Do you like riding bicycles?


21 miraculous uses for coconut oil

Coconut oil has been impressing me lately. I’ve been putting it in my hair for over a decade but now that I’m using it on my skin too, I love the effect it’s having.

Here are some more uses:

What do you use coconut oil for?


Is sushi healthy?

Depending on your weight loss or weight maintenance goals, sushi can be healthy!

Photography by @rizwanalvifoto

For myself, sushi is not deep-fried, I like my Japanese food heavy on the fish and greens.

Photography by @rizwanalvifoto
Photography by @rizwanalvifoto
Photography by @rizwanalvifoto
Photography by @rizwanalvifoto
Tuna belly. Photography by @rizwanalvifoto
Sashimi. Photography by @rizwanalvifoto
Photography by @rizwanalvifoto

And most importantly, good quality sushi (I have experienced this in Seattle and Vancouver) puts a smile on my face. But the smile radiates to every single poor inside of my body. I have loved sushi since it first entered my mouth at the age of five!

Seattle. Photography by @rizwanalvifoto
Photography by @rizwanalvifoto

But whether you love it or hate it, it’s important to make room in your diet for the foods that you love.

Now the question of the day… Is sushi healthy?

What do you think? Is sushi healthy? Do you even like it? Where have you eaten the best sushi?


The dangers of antiperspirant and deodorants 

We need odour protection, some sort of natural and safe alternative to antiperspirants and harmful chemical-laden deodorants. We use this on our skin every day. And it’s important to remember that the skin is a semi permeable membrane. What we put on our skin, goes into our pores, and into our bodies.

If we are putting chemicals into our bodies every single day, all the eating right, exercise and deep breathing has to compete with these foreign bodies. Educate yourself on the ingredients of not only the foods you eat, but what you put on to your skin.

Even some natural “healthy” deodorants have dangerous chemicals in them!

I have always used a homemade, natural deodorant that works like a charm. Throughout my strength workouts, outdoor runs and hours of yoga, my deodorant keeps me smelling great and feeling great.

Mine has essential oils such as a rosemary, lavender, white grapefruit, etc. It also contains very fine starches, organic beeswax, organic coconut oil and activated charcoal to suck out the toxins from my pores. I did a lot of research before finding my perfect formula, and so should you!

Whatever works for you, make sure that you are aware of what you were putting on to your skin. It should be as safe as what you put into your mouth as food.

I urge you to do your research, smell great and be safe!


Why you should eat more blueberries 

Not only are they delicious, but nutritious in more ways than you may know!

Blueberries are also versatile. There’re so many different ways to eat them.

Photography by Rizwan Alvi @rizwanalvifoto
Photography by Rizwan Alvi @rizwanalvifoto

What’s your favorite way to eat blueberries?


Beef and onion stuffed peppers with Parmesan

This is such a great post workout meal!
For this recipe use regular ground beef. This will render a lot of fat. Halfway through cooking you will drain it for great flavour and less fat. I think seasoning this dish with a fresh lemon boosts the flavour well. These peppers also freeze well, and taste better the next day.


3 red, yellow or orange peppers sliced lengthwise
1 pound regular ground beef
1 white onion, diced
1 teaspoon virgin olive oil
1 can stewed tomatoes
1 teaspoon crushed garlic
The juice of one fresh lemon
1 teaspoon ground oregano
200 g shredded parmesan cheese
I teaspoon Salt and pepper to taste


1. Fry onions in 1 teaspoon of olive oil. Add sprinkle of salt and pepper and fry for one minute. Add ground beef, rest of salt and garlic. Fry on medium heat for 10 minutes. Stir periodically. Drain fat, remove.

2. Add lemon juice, oregano and one can of stewed tomatoes and cook for another 10-15 minutes.

3. Preheat your oven for 350°.

4. Using another pot bring water to boil. Add peppers to pot. Let boil for five minutes. Remove peppers and drain. Place peppers open side up in baking dish with reserved fat.

5. Fill peppers with ground beef mixture. Top with freshly grated Parmesan cheese. Bake in 350° oven for 30 minutes.

Photography and food styling by @rizwanalvifoto (Instagram)
Add fresh lemon. Photography and food styling by @rizwanalvifoto (Instagram)
Photography and food styling by @rizwanalvifoto (Instagram)
Core out peppers. Photography and food styling by @rizwanalvifoto (Instagram)
Peppers parboiled, ready to be stuffed. Photography and food styling by @rizwanalvifoto (Instagram)
Grate parmesan. Photography and food styling by @rizwanalvifoto (Instagram)
Stuff peppers with beef and onion mixture. Photography and food styling by @rizwanalvifoto (Instagram)
Stuffed and ready to bake in oven. Photography and food styling by @rizwanalvifoto (Instagram)
Top with cheese. Photography and food styling by @rizwanalvifoto (Instagram)
Bake time. Photography and food styling by @rizwanalvifoto (Instagram)
Photography and food styling by @rizwanalvifoto (Instagram)

I hope you try this. As you cook the meat mixture you could also add mushrooms, peas, black beans, feta, corn or chili peppers to create your own version of this great dish.


Best advice on energy foods

For those of you who want to lose weight and gain energy, good advice is to get off the couch, get moving, and increase the number of fruits and vegetables you eat. 

Here is a healthy info graphic to help you. Information is power. Use it to help you create a healthier more productive life.