A Blended Review – Your New Smoothie Go-To-Guide

Want to dip a green leaf into your blender but are scared about what will come out? See delicious smoothie blends sipping through your instagram page but not sure where to begin? There’s a perfect e-book waiting just for you, it’s bright, it’s vibrant, and it’s packed with epic smoothies to have you blending for days!

I am so thrilled to be a part of Jesse Lane’s upcoming cookbook and this opportunity opened the way for me to be a part of her current book tour for Holistic In The City; 21 Day Smoothie Guide. From this self-confessed smoothie foodie to you, let me assure you that this book is a delicious blend of juicy information and smooth recipes with pictures that will have you dusting off your blender to give them a go. Here’s your quick and dirty sneak peek into your new smoothie go-to guide.

21 Day Smoothie Guide Cover by @jesselwellness

Judging a Book by its Cover

Lets face it, when it comes to a book, the cover is everything. Especially when it comes to a cookbook. We want the cover to entice us, to make us hungry and be running to the grocery store to have that smoothie in our blender. The cover features a delectably golden smoothie topped with a gogi berries and each recipe is accompanied by these  photographs to keep you hungry the whole way through.

Not Just a Pretty Picture

The pictures may be delicious but the blend of information and recipes will live up to its tempting standards.

The start of this e-book quickly and simply summarizes the main points you need to know to be a smoothie making machine. A taste of what’s covered? The difference between juices and smoothies, the formula to build a smoothie, and how to pick a quality protein powder. I was pleased with how basic, yet informative the information section is, easy to read and will leave you more knowledgeable with what goes into your blender.

Each recipe is simple to make, requires minimal time and effort and is incredibly tasty (child proof tasty!). Some are everyday smoothies like the Green monkey, Peaches and cream, or the Vibrant liver detox smoothie. Others are treats including the Gingerbread smoothie  or the Chocolate raspberry crave smoothie and all feature wholesome ingredients, vitamins, minerals and fibre for holistic wellness.

The Juicy Details

A great book is all in the juicy details. Each recipe features a tempting synopsis of its flavours and health benefits so you know how each one is nourishing your body and your taste buds. Each practitioner whose recipe is featured has a page about them so that you can identify them with their recipes and by the end of the book, you’ll have more people to follow and be inspired by.

So whether you are just beginning or are an experienced blender on the search for new and creative recipes, this e-book comes highly recommended from one smoothie addict to another.

Sweet sipping,
Suzanne Eden

Manifest Monday // The Road Map to Living in Purpose

Everyone has a purpose in life… a unique gift or special talent to give to others. And when we blend this unique talent with service to others, we experience the ecstasy and exultation of our own spirit, which is the ultimate goal of all goals.

– Deepak Chopra
Are you living passionately or passively?
We’ve started to ignite our passion to reconnect with what drives our day, but where are we driving to? What is your purpose in life? Have you found it, given up on it, chosen the path you thought you should take instead? This post is for you!
Psychology Today estimates that we will spend an average of 90,000 hours of our lifetime working (without taking into account the work we now bring home with us via technology). That’s 3750 days, 535 weeks and that’s a whole lot of time to spend doing something, so why spend it doing something we don’t love?!
~ * ~

Before choosing this path, I was well on the cozy road to becoming a therapist when suddenly it hit me: I didn’t want to be a therapist. I was passionate about therapy, but it wasn’t entirely my purpose. So how did I go from there to fast tracking my degree and enrolling for Holistic Nutrition, a field I didn’t even know existed at the time? It all began with passion, a little patience and a lot of trial and error and from here came my road map directions to help guide you on your path to living in purpose!

follow your bliss

1) From Passion to Purpose

  • Building a foundation of passion is the foundation of purpose. The things we love to do will bring out the best in us, cause us to exude excitement, which makes us creative, confident and gives us an intoxicating energy that will seduce others to share in our purpose.  This is the purpose of purpose after all!

Ask yourself: If I could do anything for the rest of my life and get paid for it, what would it be?

2) Be an Explorer, a Seeker 

“You don’t have to be great to start, but you have to start to be great.”

-Zig Ziglar

  • Don’t wait for purpose to come to you, explore it, seek it, find it! Be mindful and observant of what you might like to do and always ask yourself if what you are doing is fulfilling you. If not, keep searching.

3) Create your Dream Job

“Your dream job doesn’t exist, you have to create it.”

Mahatma Gandhi

  • It was when I was sitting, thinking how I would love to study nutrition but didn’t agree with the conventional views that I had a thought: “what if there were alternative nutrition schools out there?”  From this question, my career has taken all of my past career ambitions and morphed them into one: teacher, therapist, yoga instructor, chef, and of course, nutritionist, but you have to create it!

4) Ask!

  • Ask the universe for assistance in finding it. Trust me, this works!  Ask for help, ask with intention, and help will show up. Don’t believe me? Try it! Here’s how: find a quiet spot and sit in a comfortable position. Begin by expressing out loud what you are grateful for. Then say that there is something you would like help with and state firmly and clearly what it is. Who are you addressing? The universe, god, spirit… it doesn’t matter what name we put to it, you are merely reaching out and asking for help. In one way or another, the answer will start to appear. This is the beginning of the understanding that our creations come not from outside of us, but from within us by what we hold in our minds and what we ask for.

5) When Life Gives You Grapes, Make Some Wine… Or Find Another Job

  • Try what you might like via co-ops, internships, volunteering etc. Before we invest too much time (though never a waste) it’s always good to get a sense of what it would be like to have your goal as a profession. You may even find yourself taking Oenology and viticulture as you consider becoming a sommelier and eagerly drop the course after the first hour of near death-by-boredom whilst thinking “why did I take this? I don’t even like wine!” But, hey! That’s one more job you know you don’t want!

7) One passion does not fit all

  • Let’s shift into reverse from the thinking that passion comes in one form or that one career is more worthy than another. You may be working as a clerk and love it! You may love the security, the close proximity to people, and maybe even the ease from having a boss to guide you. Following your passion doesn’t mean you have to go out and chase some wild and crazy dream (or perhaps it does), it means waking each morning to do something that fills you with a good feeling. It means enjoying what you do so that it doesn’t feel like work. No matter what it is, if it fulfills you, it is worthy of you.


6) Be Fearless With Your Fears

“I’d rather attempt to do something great and fail, than to attempt nothing and succeed.”

-Robert H. Schuller

  •  There will always be challenges and obstacles. Some there to steer you on a better path, others there to challenge you, but in any case, keeping moving forward, success is often behind the second or third door. Never give up on a passion, but you may need to re-adjust it to make it work.

“Fortune sides with him who dares.” 

– Virgil

~ To live will never be enough. We must feel A L I V E. We must have the energy to jump head first, the stamina to never stop running, the strong mentality to chase our passions, a body that is fit, healthy, strong, wise and loving. To live in the space of power, to know yourself as creator, to be in vibrant health is to set your world alive and nothing but this will ever be enough ~

Fueling our passionate paths to success,

Suzanne Eden

Pumpkin Pie Oats with Cinnamon Ice Cream

Just what the holistic nutritionist ordered: pumpkin pie & ice cream for breakfast!
Whether you are still in the spirit of Thanksgiving or just in love with the season of pumpkins, this sweet breakfast will banish cravings, reduce inflammation, and awaken your inner dessert-for=breakfast rebel to supercharge your morning.
pumpkin pie oats
Pumpkin as a superfood:
  • Fountain of youth
    • Potent in beta carotene, a powerful antioxidant to combat toxins and aging!
  • Immunity
    • Vitamins A, C, and K  coupled with beta carotene amp the immune boosting effect of pumpkin
  • Get the skinny
    • High in fibre and low in calories, this holiday staple will help to manage weight (Just not in your conventional pie)
Pump up the Nutrition!
  • This recipe calls for real pumpkin. At my house, we cook them up and bag the extras to put into the freezer and thaw later. This way you are super packing your breakfast with nutrition and avoiding the potential toxins of canned pumpkin.
  • Having used up my stores of chia seeds, this is a basic overnight oat recipe but the addition of  chia will charge this into a high fibre breakfast perfect for a post Thanksgiving gobble down .
Adventure Level: 2/5
Pumpkin Pie Oats:
1/2 cup rolled oats (I like Bob’s Red Mill)
1/2 cup almond milk
4 tbsp pumpkin puree
1/2 tsp cinnamon
1/8th tsp nutmeg
1/4 tsp alcohol free vanilla
1/8th – 1/4 tsp freshly grated ginger
pinch of cloves
pinch of Himalayan salt
Liquid Stevia to taste (I like Sweet Leaf alcohol free)
Ice cream:
1 Frozen Banana
Cinnamon to taste
Combine all oat pie ingredients and put in a glass jar to refrigerate overnight. In the morning, set the oats out and blend the frozen banana until creamy. The more powerful the blender, the faster and easier this will be. Add cinnamon until satisfied, top your oats and enjoy!
The Tasty Switch Up:
What you see above is topped with raw cacao nibs for a little crunch. I later added an organic apple from our tree, simply dicing it up and layering it between the pie and the ice cream for a sweet and juicing contrast of fall flavours.
With full permission to indulge your inner rebel with dessert for breakfast,
Suzanne Eden

Manifest Monday // Thanks – Giving Edition

On the menu this Thanksgiving? We’re dishing out a hearty serving of gratitude to brighten our day and those around us.  From succulent turkey to creamy pie, and a whole roast, ahem, *host* of family in between, there is so much to be thankful for. We’ve already explored the theme of gratitude with a gratitude journal and the swear jar challenge to health here.

This Manifest Monday, we’re feasting on a juicy challenge to unite the dinner table and keep the giving flowing. It is Thanks-giving after all. It’s gratitude to the next level; taking our inner thanks off the page and expressing it outward! Take a big, wholesome slice into your manifest Monday, Thanks – Giving edition.

Country side

A Dish Best Served Hot

Those who bring sunshine to the lives of others cannot keep it from themselves.
~ James Matthew Barrie
  • Inner gratitude expands when it becomes outward. How often do you think to yourself “wow, thank you” when someone does something but don’t say it out loud? Or sometimes you do but it comes more out of habit than sincerity. Everyone needs a little appreciation. Appreciation is what drives us and when we give it to another, we receive it ourselves. Give more and you will receive more.

Uniting The Dinner Table

  • Studies consistently show that gratitude strengthens the formation and maintenance of the relationship between the giver and receiver. Have you ever met someone you were unsure about and as soon as they complimented you, your perception of them was instantly elevated? It’s been shown that this bond goes beyond the short interaction and may lead to stronger relationships 6 months later. How to unite the Thanksgiving table? Express your gratitude!

Gratitude on the Brain

  • Neuroscience has only just started to touch on the effect of gratitude in our mind. When we express gratitude, the “pleasure centers” of our brain light up. These pleasure centers release dopamine, the feel good hormone that causes that gratifying “high” we receive in return.
  • When we receive this gratitude, the same pleasure centers light up, making us feel good but the giving continues. Not only is dopamine the “reward” hormone but it makes us more likely to reciprocate the deed. Cut the turkey, this simply means that when we receive gratitude, we are more likely to pass it on, making it a Thanksgiving to keep on giving!
“Feeling gratitude and not expressing it is like wrapping a present and not giving it.”
— William Arthur Ward

The Thanks-Giving Challenge

  • Today have the intention to make your gratitude leap off the page. Say it out louid! Your challenge today is to say “thank you” to every single person you come in contact with. It can be for anything, from something small like carving the turkey to something big. Start first by thinking of what it is about them that you are grateful for. Let it come from a truly honest and thankful space and then let them know it! Appreciation is infectious.
5 Ways to Increase Your Thanks:
  • Hold their gaze
  •  Speak clearly
  •  Smile
  •  Add a personal touch – make contact in some way, even by simply by touching the person’s arm
  •  Say their name
To all of you reading, following and reaching out to me via email or otherwise, THANK YOU! Truly, from the bottom of my heart. I cannot thank you enough and I hope I can repay you in healthy, chocolate covered treats and health tidbits 🙂
With so much gratitude I wish you all a healthy, happy Thanks-giving!
Suzanne Eden

Holistic Life Hacks // 18 Tricks to Leave the Stuffing to the Turkey

Do you show up to Thanksgiving in an oversized sweater and stretchable waist line pants? We’ve all been there. One look at the mouth-watering buffet of hot steaming dishes and golden, aromatic turkey and our eyes swell to ten times the size of our stomach. This binging, however, can wreak havoc on our health, leaving us feeling as though we became the turkey: dead meat tired and over stuffed! Keep the pants fitting this Thanksgiving as I dish out your holistic guide to leave the table with your body feeling as grateful as your taste buds.

What Over Stuffing Ourselves Can Do

Think back to the famous I Love Lucy candy factory episode (or check it out on YouTube for a hearty laugh). Remember the chocolate assembly line? Think of that as the food coming into your system and your digestive system as the workers. At first, food comes and your body is taking care of it just fine. But then it just keeps coming, and coming, and your digestive system starts to fall behind. All of a sudden the food starts coming in faster and your body goes into overtime working incredibly hard to keep up but it falls further behind until you come out looking like you’ve just stuffed a dozen chocolates down your uniform!
When we eat more than we can handle, our stomach stretches, putting pressure on our internal organs (it’s uncomfortable enough for you, just think how your organs  are feeling), we put strain on our digestive system and we don’t properly digest our food, causing gas and bloating.

Fun fact: Why do you feel tired after a turkey dinner? 

Many people blame this effect on the high levels of tryptophan in the turkey which is converted to the sleep promoting hormone in our bodies. But don’t be so hasty to put the blame there.
It may not be the turkey… 
Our digestion requires a lot of energy from our bodies, so when overloaded, it zaps our energy leaving us wanting to curl up next to the turkey for a snooze.
The fix? Here are my top holistic life hacks to leave the stuffing to the turkey
1) Take a Load Off: 
  • one of your ultimate secret weapons: digestive enzymes! Using digestive enzymes will help your body digest the food that it’s not used to. Please note: these do not assist enough for you to eat more than usual, but they will help take a load off your digestive system.
2) Eat a Metabolism Boosting, High Fibre Breakfast
  • Dont skip breakfast! By the time you hit dinner you will be so hungry that you could eat the entire buffet by yourself… and you will probably come pretty close. Eat a breakfast full of fibre to boost your metabolism and speed digestion up that night.
3) Sample
  • Taking smaller portions allows you to enjoy the food more, eases your digestion and you can pick your favourite if you want seconds instead of trying to cram in the last morsel of “so-so” casserole you were all too hasty with in the first round.
4) Mind Tricks
  • Using a smaller plate will help to keep portion size in check.
5) Healthy Dipping
  • Healthy dips are universal “do it all” little wonders. They convert seamlessly from dips, to spreads, to salad dressings by adding some olive oil or apple cider vinegar. These are delicious ways to cut back on the hidden and unnecessary junk that is in conventional dips and dressings (and can even replace the gravy!).
6) Go lean
  • It’s been estimated that on average we may consume around 3 000 more calories than usual. 3 000! Thanksgiving also tends to be a very fatty meal from the obvious gravy to the hidden butters and creams in stuffings, cassoroles etc. Go lean, go easy on these hidden stores of fat, and load up on veggies (no added butter), turkey without the gravy (or maybe just a splash) and any whole food options available.
7) Speaking of turkey…
  • Protein will help you to feel full faster. Just remember that this is also difficult for the body to digest but there is definitely space for it on your plate.
8) Be thankful, be present
  • Truly taste your food. The more we gorge, the less we taste and the more food we will want. Being present with our food and truly savouring it will bring more of an experience than habit to the table. It is not just about eating, but about savouring. Gratitude also puts you in a calm state, an optimal mentality to be in control of your mind and your plate.
9)  Be a socialite
  • Ever notice how as soon as the food is placed in front of us, the dinner table becomes a vow of silence as everyone scarfs down their meal? Sign of a good dinner, right? But really, this is the time to be social. It will slow you down so you chew more and this? Well…
10) Chew on this
  • The more we chew, the less our bodies have to do. Typically around 35-40 chews is what we have been told but this isn’t always sufficient, especially with chewy pieces of turkey. The real rule if thumb: chew until the meal is pulverized. Mush so to speak. As unappetizing as that sounds, it will actually allow the flavours to commingle and strengthen in your mouth so you get the full flavour while giving your body longer to register if it’s full.
11) Drink up – but not at dinner.
  • Drinking water will help to create the illusion of fullness to help you reduce your food intake. Just refrain from drinking a half hour before your meal and not for another hour after eating for optimal digestion.
11) Leave the stimulants be
  • Stimulants such as alcohol and coffee will interfere with the digestion of your food and should be completely avoided. If you must, a little sip of red wine should do the trick.
12) Practice food combining 
  • Stay away from mixing heavy starches and protein as much as possible. Of course, it’s bound to happen but focus more on the turkey and cut back on the potatoes, breads, and other starches.
 13) Go dairy free.
  • It is ridiculously easy to swap almond or coconut milk for regular milk in a recipe as they work the same and you can’t taste the difference. Virgin Coconut oil is your perfect substitute for butter.
14) The Thanksgiving that just keeps giving
  • Every year my family gathers at my grandparents’ farm for Thanksgiving where we make fresh cider from their apple orchards and enjoy juicy, free range, organic, hormone and antibiotic free turkey. But we don’t feel the need to cram it all in, why? Because we buy our own turkey to cook and enjoy at home for the next couple of weeks. The stuffing, gravy etc, is left out so that it’s the Thanksgiving that just keeps giving.
15) Did Someone Say Seconds?
  • Leave twenty minutes before helping yourself to seconds. This gives time for your brain to register how hungry you are  and allows your food to start digesting before you add more (if you still feel you need more).
16) You don’t have to eat it all
  • Did you know that? It may sound silly but we often forget this. Take a pass on the things that you don’t really want and enjoy the things you do want.
17) Walk it off 
  • A walk will help to stimulate your digestion and get things moving. Wait about an hour after eating to allow your stomach to settle before you get things churning.
18) Peppermint tea 
  • Your perfect post dinner treat: peppermint tea. This delicious tea will not only help you to curb dessert cravings by giving you something to enjoy but peppermint tea also aids in digestion! Oh… and it will hydrate you too! Keep a bag of this in your back pocket, and maybe a few more to share!
So there you have it! Your quicker than turkey guide to avoid feeling like the turkey. Get the giving flowing and share these simple, do-able tips with family and friends so no one is rolling away from the dinner table. It is Thanksgiving after all 😉
Dishing out some holistic tips for a happy healthy holiday,
Suzanne Eden