Hyperactivity, Focus and Attention…how Essential Oils can help you

We can all use some help with focus and attention from time to time 🙂

When it comes to issues with the inability to self-regulate, calm ourselves or stay focused I can’t stress enough that the foundation for correcting this must come from a healthy whole-food based diet, proper hydration, regular exercise, supplementation and the use of naturally healing and supportive remedies such as Essential Oils.

I have seen a dramatic shift in my own home as well as that of my clients and colleagues.

Here are some of what I had found to work best.

Recommendations for Hyperactivity, Focus and Attention – Balance, clary sage, cedarwood, frankincense, lavender, rosemary, peppermint, lemon, Serenity, vetiver, ylang ylang and In Tune.

Balance, Serenity and In Tune are all blends from doTERRA.

Balance serenity

In Tune – Is a blend of essential oils from carefully selected for their ability to enhance focus and support healthy thought processes.

in tune

The oils amyris, patchouli, frankincense, lime, ylang ylang, sandalwood (Hawaiian) and Roman Chamomile were selected for their ability to enhance focus and support healthy thought processes.

The technique for applying In Tune is to roll it up the spine and rub it on the triangle on two points at the base of the neck behind the ears, then massage it in. Avoid getting near the eyes.

For Focus – Vetiver  Oil or Frankincense Oil carried with the child during the day can help them if they find themselves losing focus or needing to calm down.  Pixie glass necklaces

pixie glass

http://pixieglassworks.com/pages/collections are perfect with the preferred oil dropped inside the necklace to wear throughout the day or by your child applying some oil to the area of the hand between the thumb and first finger to inhale during a busy school day.

Vetiver – For improved concentration, apply vetiver to the feet, focusing on the big toe. You can also the pixie glass necklace with a pendant that will absorb the oil that can be smelled all day.


Roman chamomile and lavender can be used for hyperactivity. Diffuse the oil or apply it on the insides of the wrists or behind the ears.

Balance, Serenity, frankincense, lavender and ylang ylang –can all be used for frustration, impatience and anger.  Apply to feet, back of the neck, behind the knees and diffuse into the air.

Study -There was a case study published in the American Medical Association Journal by Dr. Terry Friedmann M.D. that found significant results when children who had previously been diagnosed with ADD/ADHD inhaled essential oils of vetiver, lavender and cedarwood.

The inhalation of the oils proved to settle the children’s brain waves back into normal patterns and improved their scholastic performance and behavioral patterns. The final results were:

Lavender increased performance by 53%

Cedarwood increased performance by 83%

Vetiver increased performance by 100%

Memory/Concentration: The part of the brain responsible for interpreting aromas is closely tied to the part of the brain responsible for long term memory and emotions.  Studies have demonstrated the ability of essential oil aromas such as rosemary and peppermint to help enhance memory and alertness.

Try inhaling rosemary, peppermint, or frankincense when studying or learning; then inhale the same aroma when you need to recall the information.

Diffusing lavender, lemon, or rosemary oils in the room around you is also helpful to with concentration.

If you are nearby in person (York Regions an surrounding areas) and would love to find out more please join me Thursday October 30th at 745pm -915pm at my studio http://www.simplicityyoga.ca for a 90 minutes seminar all about Essential Oils and their incredible benefits.

Click on this link  https://www.facebook.com/events/633033580143216/ for more details and to purchase oils for yourself please visit



3 Recipes to Make You Drool and Feel Great Too!!!

I absolutely LOVE preparing and cooking meals, the clean up after not so much, but I can easily get lost in the kitchen for hours creating new dishes, modifying and changing up recipes and putting a healthy twist on some old favourites.

In this weeks dose of healthy living inspirations, I am sharing 3 simple food inspirations that will come together to build one beautiful and nutritious meal for your entire family.

Last weekend I tweeted a pic of this very meal that I made for my family and everyone went crazy over wanting recipe, so here it is:


Pad Thai over Kelp Noodles with Zesty Lemon Cauliflower ‘Rice’

Kelp Noodles? What the heck are they? Where do you find them? What do they taste like? These are some of the many questions I got about them so here is a little info to clear the confusion up:

 What are kelp noodles? They are clear, thin noodles made from kelp, a kind of brown seaweed that is notable for its high iodine content. They are not “noodles” at all, and they don’t taste or feel anything like brown rice, quinoa, or wheat pasta. But they do have the same look of pasta, and you can use a lot of the same preparation methods with them that you might otherwise use in noodle dishes. They taste great with pesto, cashew alfredo, raw marinara, or any other wide variety of sauces. And the ingredient list is simple: kelp, sodium alginate (a form of salt), and water. They are also gluten free which is great for those of you in need of another tasty GF recipe!

Where can you purchase kelp noodles? My favorite brand is the Sea Tangle brand, and you can purchase them at Nature’s Emporium in Newmarket and Rawlicious restaurants, they are also available through amazon in 3 and 6 packs.

kelp noodles

So, what do kelp noodles taste like? I think they taste basically neutral. They’re a little crunchy—especially if you eat them right after preparing them—and they might taste slightly salty if you haven’t rinsed them well, which I recommend doing.

They are great to use in soups, as ‘pasta’, instead of rice and quinoa or to make in casseroles.

1. To start, open your bag of kelp noodles and rinse them well. I like to submerge my kelp noodles in warm water for about 5-10 minutes. Rinse and separate really well.

2. If you serve kelp noodles just as they are, you’re likely to find that the noodles are super long and therefore a little hard to eat! I recommend to cut them into smaller sections with scissors or knife and fork

Pad Thai Dish

You can do any variation of vegetables for the main dish that you like, for this meal I chose:

1 large zucchini, spiralized (or you can julienne)

1 large red pepper, julienned

1 large yellow pepper, julienned

1 cup of snap peas, cut in half

1/2 head of cabbage, sautĂŠed or braised

1 small bin of Organic Girl Super Greens, sautĂŠed with leeks, coconut oil and garlic

1/2 cup raw cashews, halved

Heat coconut oil or organic butter or ghee over medium heat and add your garlic and leeks for 3-5 minutes now add your peppers, snap peas and already cooked cabbage, sautĂŠ until al dente not killed LOL

Add the sauce and mix thoroughly.

Toss your noodles in right at the end for a small bit of heat.

On your plate place some of the zucchini spiral on it and then serve your pad thai over top and finish it off with raw cashews.


2 tbsp tahini

2 tbsp raw almond butter

1 Tbsp lemon juice

2 tbsp Tamari

1 Tbsp raw honey

small clove of garlic, minced

grated ginger to taste

Whisk all of these ingredients together in a small bowl and add water for thinning if needed.

Now for the…

Zesty Lemon Cauliflower ‘Rice’

Chop one whole head of cauliflower and pulse in batches in your food processor.

Once all the cauliflower in pulsed into a shredded/crumble like appearance, heat 3 tbsp coconut oil over medium heat. Add 2 cloves minced garlic, and gently heat about 2-3 minutes. Add your cauliflower, plus 2 tbsp lemon zest, 1 -2 cups chopped herbs like parsley, basil, mint or chives. Season with sea salt and pepper to your liking and continue to stir until heated through.

Serve this as a side with the Pad Thai or make this dish for an entirely different meal to go with a vegan nut loaf or some roasted organic chicken, grass fed beef or fish.

I also posted a pic that evening of a very quick and satisfying desert that I made

Chocolate Banana Avocado PuddingIMG_1473

It is simply these few ingredients put into the vitamix for a few minutes until creamy smooth:


1 banana

1 avocado

4tbsp raw cacao powder

2 tbsp maple syrup

1/4 tsp cinnamon

1/2 cup or more to thin, add a little at a time

Toss them all in the Vitamix EXCEPT for the water, add that slowly as needed.

Chill in the fridge for 30-60 minutes before serving.

So there you have it, 3 incredibly delicious and easy ways to bring some uber health meals into your life


Click here http://icbookstore.ca/thesimplicityproject to order your copy of my new book today – it will literally change the way you hear your body communicate with you, the way you perceive your digestion, your hormones and help you to choose the most effective exercise, supplements and skin care for your body!
 and @simplicityjenn on Twitter

Smoothies VS Juicing

Should you make smoothies or practice juicing more often? Which of the two will give you the greatest health benefit?

Smoothies and fresh juices are quite different from one another; from how they are made, the amount of ingredients and the type you use and why you would choose to incorporate either into your routine.

Some of the most common similarities between the two is that they are a) easy b) give you a jam-pack of nutrients in an easy to digest way c) will elevate your health tremendously

To hear the rest you will need to click on the link below:



Have an incredible weekend peeps, take care of yourself and remember…


Homemade Infant Formula Mamas

To all nearly 10,000 of you Mama’s in over 121 countries around the world using my infant formal recipe…WOW! You truly are amazing and very inspiring.

I wanted to write a very brief little update for those of you who message me with your stories of heartache for your babies on dairy and soy formulas, alimentum, neocate etc and how much better your children are doing since coming off the chemical, corn, dairy and soy based formulas and instead thriving off of a whole foods based, healthier version.

I average anywhere from 50-80 emails daily right now with questions and concerned from Mothers all over the world and it is getting very difficult for me to get back to you all…clearly:))

Please read the comments that I have posted back back on the recipe blog as many of you are asking the same questions and will find the answers there. For some of you with larger issues you can email me at balancingbodies@rogers.com to book a Skype or phone session with me. I will continue to do my very best to return as many messages as I can.

Cheers to healthy happy bellies, bums and babies

Jenn xo

Cut Down Your Sugar and Slim Down Your Waist

I know you have heard a million times before, but I still see people filling their grocery bags, their plates and their bellies with way too much sugar!

Obvious sources of sugar are cookies, candies, pop, cakes, pies, muffins, baked goods, brown sugar and molasses. But my guess is that you will be surprised to realize all of the places that sugar seeps into your diet.  Do you think of granola bars, energy drinks, juice, jam, most cereals, flavoured yogurt, ketchup and many other prepared condiments plus pasta, rice and fruit as sources of sugar? You should.  All of these foods trigger the release of high amounts of insulin, the only hormone that tells your body to store energy as fat.

Insulin is your FAT STORING hormone!

This may explain why you are holding on to a lot of extra weight around your mid-section and you feel like nothing you do helps you to lose weight and your Muffin Top, which should now be called your Insulin Top.

Having too much insulin will also cause you to overeat and consume more calories because it a) blocks signals to your brain from the appetite-suppressing hormone leptin, causing you to eat more and b)creates a spike in dopamine your feel-good, pleasure hormone in the brain. This hormone spurs addiction and literally makes you become addicted to food!

Now I know what you are thinking…CRAP! Halloween is a mere 2 days away and I already have my eyes on my children’s Coffee Crisps and Candy Corn. DON’T DO IT!

The satisfaction is short lived and the punishment you give yourself afterward is never ending. This is also a great opportunity to stop allowing your children to consume so much sugar as well. A Girlfriend of mine introduced us to the concept of the Halloween Fairy about 5 years ago when my oldest was going ‘trick-or-treating’ for the first time – it is a brilliant concept.

We go out and enjoy the experience and when we get home the kids and my husband and I go through the candy and banish the worst offenders like candies candy artificial flavours, sweeteners, food dyes ESPECIALLY tartrazine and anything that is hydrogenated to name a few. It usually leave them with potato chips and some chocolate. Once we have sorted the candy out the kids place the banish bowl outside on the step for the Halloween Fairy to take away in leave in its place a gift.

They are so excited about the surprise gift they don’t even miss the other candy. It’s also at a great age now where Emerson, 7 and Sam, 5 understand what to read on the labels and why we don’t eat it.

Give it a try, you might be surprised how willing your kids are to go along with it.

It is so vitality important to work on reduce your sugar consumption now before you are dealing with the major side effects of unstable blood sugar, other insulin issues and major inflammation.

Over time, high insulin also perpetuates your risk of increased belly fat, diabetes, obesity, heart disease, certain types of cancers and even Alzheimer’s disease.  Read labels and limit your intake of these sugary foods dramatically. Your body and brain will thank you for it.

Happy Halloween

Jenn xo

Feel Like You Can’t Eat Enough Fruits & Veggies In A Day?

We have all heard that we should be consuming 7-12 servings of fruits and vegetables daily, but are you???

Even as a nutritionist, I can find it challenging to wash, prepare, cut or cook and chew as many colourful pieces of produce as I am supposed to, so what do I do to make sure  I get them in?

I create a plan of Simplicity.

Each week I look at what my calendar and life hold for me. I am a very busy business owner and mother and while I 100% believe in the value of eating healthy at every single meal and snack I also know I can’t be in the kitchen or chewing a salad every 3 hours.

Two of my big secrets for success in getting my daily dose of alkalizing and mineralizing vegetables and fruits are 1) smoothies and 2) juicing.

Great quality blenders and juicers don’t come cheap, but they are an investment that serves like a gift that keeps on giving! Drinking down produce is an easy and quick way for me to get my nutrients in.

Fruits and veggies help to regulate mood-stabilizing proteins in your brain and taking in a minimum of 7 servings (of produce not juices or smoothies) daily, can also lead to higher energy levels and less mood swings, depression and anxiety, PLUS help to keep your weight in check!

In smoothies go for combination like this:

1 cup unsweetened cashew milk (see my recipe below) or water

1/2 banana or 1/4 avocado

1/2 cup frozen berries or pineapple

2 handfuls greens; spinach, kale, chard or romaine

tbsp ground flax or chia seed

*optional 1/2 scoop Genuine Health Vegan Protein Powder

Blend and enjoy 4-5 servings of produce in this one glass!

For juices try a combo like this:

kale, spinach, lime, ginger and apple


swiss chard, dandelion greens, lemon, beet, ginger, carrot and apple

amounts will vary depending on the size of your produce and how much you are trying to make.

Cashew Milk

1 cup raw cashews, soaked for 2-6 hours and rinsed well

4 cups water

2-4 dates

1/4 tsp cinnamon and nutmeg

Blend in high until smooth. Store in a glass container. Good in the fridge for 5 days.

BONUS…juices and smoothies are a great way to use up any produce before it goes bad!

Hop over to Amazon and get your copy of my new book today!
Purchase Jenn’s Online Detox where you can choose 2, 5 or 7 Days to gentle cleanse your system. With a full meal plan and recipe booklet included!
Pre-Sale of my new DVD
1 hour Simplicity Strong Flow & 1 hour Core Revivial Pilates 
is available NOW!!!
Watch Jenn’s two shows ‘Living Simpliciously’ and ‘Simplicity Fusion Flow’ only on Rogers TV.
Follow Jenn on Facebook at jennpike and like us on Facebook under Simplicity Yoga & Fitness Therapy Studio
@simplicityjenn on Twitter

We Asked You…We want to know, what is your biggest challenge in preparing healthy meals & snacks?

This week on my studio Facebook page Simplicity Yoga & Fitness Therapy Studio we asked you the above…

I will write a few responses over the next few days to help address your concerns and get you motivated and educated to make some simple shifts for dramatic health.

Alright, here we go!

Question #1)

How do I eat healthy when I am at someone else’s home?

A) First off, ALWAYS bring something, even if they say no. Show up with a salad,  a veggie and humus platter or veggies and guacamole. And make sure, if you know they typically don’t eat healthy, eat a snack before you go so that you are not starving when you get there!

Question #2)

How do I eat healthy on the road?

Preparation is best friend here! You need to stock yourself up with fresh fruit, raw nuts and seeds, smoothies pre-made in mason jar, healthy bars like our Simplicity Bites, The Kind Bar, Nature Bar, Elevate Me and more, be sure to visit your local health food store and watch for bars that have soy isolates, too much sugar, GMO ingredients.

Also, if its possible research where you are going to be travelling to and find out if there is a local place to buy a salad or pita, maybe a fresh juice or incredible soup.

You can’t wait until you are in the car to start thinking about how you will be successful for the day ahead of you!

Question #3)

How can I get my children to like what we are eating?

Well , the short of it is…you can’t LOL

You need to offer them the same food a few times before you let them absolutely decide its not for them. I do NOT believe in forcing food into anyone, including kids, however they are not always up for change. Try to be creative with them; different shapes, colours, fun plates, food on a kebab, I used to serve up a mix of healthy snacks in a muffin tray with something healthy in each and the odd treat in 1-2 of them.

Don’t make a few different meals instead try something like: if you are making a Kamut or Brown Rice pasta and you ant to enjoy a fresh sauce with veggies and they want plain noodles with butter why don’t you serve yourself what you want and serve them the past with some coconut oil and fresh veggies and dip on the side?

Question #4)

How to cook healthy when I don’t have enough time? What are healthy last minute meals? Quick, Easy, Healthy Family Meals

It’s like I said in my response about being on the road, your most successful and valuable tool is to THINK AHEAD and PLAN AHEAD!

You need to pull your calendar out and see what the week will look like. You also need to re-evaluate what you are doing with your time, if you have time to watch TV, read Facebook and read a book you also have time to prepare healthy food!

Keep things around like:

fresh veggies and ingredients to make a large salad

kamut, spelt and brown rice pasta for fresh pasta and fresh sauce with veggies form above

quinoa add veggies, avocado, goat cheese, raw nuts and seeds and olive oil based dressing

Organic Eggs, Chicken and Beef – make an omelet, bake or grill


Vegan Sausages

Canned Organic Beans (Eden Organic) add to grain based dish with loads of veggies for big salad or add all of this to organic pre-made soup or put into a burrito

Organic Soup and Vegetable Broth – add any of the above

These foods can be combined and easily created into delicious meals. You also need to cook your grain like brown rice and quinoa in the morning when you are getting ready for work, its simple and now what can feel like the most daunting task is done. You can also roast vegetable in the morning or use a slow cooker!

I have 2 left that I will cover later this week, but I hope you enjoyed my tips for these questions above?!


Hop over to Amazon and get your copy of my new book today!
Purchase Jenn’s Online Detox where you can choose 2, 5 or 7 Days to gentle cleanse your system. With a full meal plan and recipe booklet included!
Pre-Sale of my new DVD
1 hour Simplicity Strong Flow & 1 hour Core Revivial Pilates 
is available NOW!!!
Watch Jenn’s two shows ‘Living Simpliciously’ and ‘Simplicity Fusion Flow’ only on Rogers TV.
Follow Jenn on Facebook at jennpike and like us on Facebook under Simplicity Yoga & Fitness Therapy Studio
@simplicityjenn on Twitter

Super Supplements for Back-to-School

On a recent episode of my show Living Simpliciously on Rogers Tv Georgina, I spoke about some of my key supplements for families to use during the school year, and now I am sharing them with you!

While I always turn to food first when educating on how to live your most vital and healthy life, no matter how old you are, they are still some baseline supplements that should be considered.


Did you know that about 70% of your immune system is located in your gut?

That’s right! Now don’t you think keeping your pretty little belly healthy and full of good bacteria to fend off the bad dudes is kind of important?

I will answer this one for you – YES!

So how do we become unbalanced and unhealthy in or guts? There are many ways but mainly; when you don’t eat healthfully, you need to take medications, prescription or not, or you undergo treatment like chemotherapy, the majority if not all of your good bacteria guys will be wiped out. This is why I call probiotics my foundational forever in your life supplementJ

When you go into the health food store or section now you will notice quite a few choices to pick from. Be sure to choose a brand that is vegetarian and enterically coated. This coating will help to protect the bacteria inside until it leaves your stomach and all of its lovely acids until it enters into your small intestine. Two more things need to be achieved; purchasing one with bacterial counts into the billions (yes billions) and you must keep it in the fridge. There are a few brands that are shelf stable for when you travel and don’t have the room to pack your fridge!

Some of my favorite brands are:

Genestra HMF Forte, Biotics BioDoph 7, Sisu, Innovite, Genuine Health Liveprobio+Omega 3

For the powdered capsules simply open them up and pop into your children’s mouths and have them drink some water to wash it down. for kids ages 0-2 use 1/4 recommend amount ages 2-4 use 1/2 and 4+ use 1 full capsule.

Sun-Shiney Vitamin D

Although we refer to Vitamin D as a vitamin, it really functions more like a hormone, being produced in the body, helping to enhance your metabolic system, all cellular functions and the integrity of your genes. Vitamins by definition are not produced by our bodies and must be obtained from dietary sources. One of the most common and serious deficiencies in the body in terms of ‘vitamins’ is Vitamin D and can have some very critical consequences. Low Vitamin D levels in North America are now bein linked to an increase risk and rate of diseases such as cancer, multiple sclerosis, osteoporosis, osteopenia, heart disease, infertility, rheumatoid arthritis, depression, SAD, ADD, ADHD, fibromyalgia, Alzheimer’s, obesity, insulin resistance and diabetes.

Some of the more common symptoms of low vitamin D are:

  • Fatigue
  • Muscle pain and weakness
  • Muscle cramps
  • Chronic pain
  • Weight gain
  • Restless sleep and/or insomnia
  • Poor concentration and memory
  • Headaches 

Vitamin is a keener within your body and has its hands in every spot within you. Nearly every tissue and cell in your body has a vitamin D receptor and it has the ability to interact with more than two thousands genes. For the majority of us living in north America, unless you work outside and exposure to the un daily, are either deficient or in need of daily supplementing to ensure that we don’t become deficient.

The best form of vitamin D is that which to you from the sun; its made by your skin in response to ultraviolet exposure from the sun. A mind blowing fact, is that after only 20 minutes of pure exposure to the sun can produce 20,000 IU of vitamin D! I know, crazy eh?! Now don’t you think there is a reason your body produces so much of it so quickly and naturally when given the right circumstances… 

By the right circumstances I mean you can’t be slathered in sunscreen and get these benefits. Your skin needs to be bare. The interesting thing about this is that, and I highly recommend you test this for yourself, when you do go out for ONLY 20 minutes with no sunscreen you don’t burn you tan slightly, a clear sign of positive vitamin D action happening. I know right now a whole whack of you just re-read what I wrote…NO SUNSCREEN??? What the heck is this girl talking about? For years now we have all been scared to death to go outside in the sun without sunscreen or we will get skin cancer. However, in the last few years, the same doctors and dermatologist that said this have now discovered that moderate exposure to sunlight helps the body produce the amount of vitamin D needed to keep our bones strong and our cells healthy, even protecting us against certain types of cancer, including skin cancer. What researchers are also discovering is that individuals who apply commercial, chemical filled sunscreens often, (which work to completely block any UV radiation from the sun to penetrate the skin and allow the body to produce Vitamin D) have a higher rate of skin and other types of cancers because the chemicals, parabens etc are literally being baked into your skin – which by the way is your body’s largest organ and #1 digester of all things it comes in contact with. We discuss more on this topic in Chapter 9 of my book The Simplicity Project http://www.icbookstore.ca/thesimplicityproject

You simply cannot get all of the requirements amounts from your food, because few foods naturally contain vitamin D. Some oily fish like wild salmon, mackerel, tuna and sardines, shitake mushrooms and egg yolks are the best sources. There are also fortified foods that contain D but you would have to consume copious amounts in order to get the recommended amount. When supplementing it is also important to get the adequate amount needed by your body to perform all of the daily tasks vitamin D has.

My #1 choice for vitamin D is Biotics D Mulsion. Make sure your D is in a liquid or emulsion form.

For Children:

ages infant – 2 years 400iu daily

2-10 years 1000iu daily

10+ 2000iu daily

For Adults:

base is 2000-4000iu daily

If you suffer from any autoimmune disorders, depression, cancer or blood sugar disorders then keep 5000iu as your base for 3 months, have your blood work down and see where your levels are at.

Essential Fatty Acids: Omega 3’s & DHA/EPA

Essential fatty acids are called that because they are ESSENTIAL to the overall health, cellular functioning and well-being of yoru entire body. However, you do not produce them so you need and must obtain them solely from your diet and your supplements. 

EFAs support and nourish your cardiovascular, reproductive, immune, and nervous systems. Your body 100% needs EFAs to manufacture and repair cell membranes, enabling the cells to obtain optimum nutrition and expel harmful waste products. A primary function of EFAs is the production of prostaglandins, which regulate body functions such as heart rate, blood pressure, blood clotting, fertility, conception, and play a role in immune function by regulating inflammation and encouraging the body to fight infection.

Get ready for a bit of science and intelligent languaging my friends:)

Omega-3 (Linolenic Acid)
Alpha Linolenic Acid (ALA) is the principal Omega-3 fatty acid, which your body will convert into eicosapentaenoic acid (EPA), and later into docosahexaenoic acid (DHA). EPA and GLA (Gamma Lineoleic Acid) synthesized from linoleic (Omega-6) acid are later converted into hormone-like compounds known as eicosanoids, which aid in many bodily functions including vital organ function and intracellular activity.

Omega-3s are used in the formation of cell walls, making them supple and flexible, and improving circulation and oxygen uptake with proper red blood cell flexibility and function.

So why the heck is all this Omega this and that mumble jumble so important to know about? Because without these wonderful Omega’s your body simply cannot function to its full potential or abilities. Period.

Remember this one very important thing: you cannot and will not lose weight that you can maintain keeping off and lead a vibrant life if the sum of all your life pieces, including all dietary aspects are not clean, vibrant and healthy. You know this is true. Just look around you at the all of the individual, you might even be one of them, who can’t lose any weight or keep losing and then re-gaining over and over again.

Omega-3 deficiencies are linked to decreased memory and mental abilities, tingling sensation of the nerves, poor vision, increased tendency to form blood clots, diminished immune function, increased triglycerides and “bad” cholesterol (LDL) levels, impaired membrane function, hypertension, irregular heart beat, learning disorders, menopausal discomfort, PMS, digestive upset, dry skin, eczema and psoriasis, and slower growth in infants, children, and pregnant women.

You can find your Omega 3 EFA’s in these foods:

• Flaxseed oil (flaxseed oil has the highest linolenic content of any food), flaxseeds, flaxseed meal, hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, chia, Salba, savi seeds, avocados, some dark leafy green vegetables (kale, spinach, mustard greens, collards, etc.), wheat germ oil, salmon, mackerel, sardines, anchovies, albacore tuna, and others.

Make sure that any of your oils are kept in cool, dark places to prevent them from going rancid and that all your raw nuts and seeds are kept in either the fridge or freezer for best freshness. Also note that certain oils such as Flax and hemp should be kept in the fridge; other healthy oils such as olive oil, grapeseed, sesame, coconut oil etc can be kept in the cupboard.

1 tbsp of flax, hemp or coconut oil daily in smoothies, applesauce or oatmeal and if your kids do not enjoy that there are great Organic Gummies you can purchase for your Omega 3/DHA supplement.

Even the act of changing over from lotions to using purely almond oil , coconut oil, sesame or jojoa oil as our main moisturizers will increase your body’s exposure and absorption of healthy fats on a cellular level.

Vitamin C: Not ‘Sunny D’…real true Vitamin C

Nothing erks me more then when I hear the have a glass of Sunny D each morning to make sure your kids start of healthy commercial. Oh dear:( is all I can think and I am usually left speechless and dumbfounded.

 Vitamin C is found naturally highest in our adrenal glands (remember…your body’s SWAT response team to stress!), so its no shocker that this vitamin is depleted daily and needed just as often. This is true for our children just as much as it is for us adults. Vitamin C is a super powerful antioxidant that helps to fight off those nasty free radicals circulating your body. It is also an essential component to having a strong, balanced immune system and for collagen production in your skin, ligaments and tendons. I strongly suggest taking a minimum of 1,000mg daily for kids and 2000-3000mg daily for adults however if you are under extra stress or beginning to feel under the weather I would up it to 5,000 – 8,000mg daily. My preferred source of vitamin C is Emergen C, they are convenient easy to use powdered packages making them easy for travel plus they add a great flavor to your water for those of you who complains water is boring:) I also love Emergen C because it contains bioflavonoids and some b vitamins which enhance the use and activity of Vitamin C in your body.

Sisu chewable in 500mg doses are another fabulous source 2 per day for your monkeys and they are good to go!

Some other fabulous supplements to keep on hand this school are:

  • Oregano oil – natural antiseptic and anti-bacertial properties
  • Silver Shield – natural antiseptic and anti-bacertial properties
  • Juice Plus www.juiceplus.com
  • Oscillococcinum – Homeopathic medicine for the relief of flu symptoms: Fever, chills, body aches, headaches
  • Calm – powdered calcium/magnesium for children with restless sleep and growing pains/cramps

Be sure of one thing; supplements are NOT to replace the food you actually need to consume. They are going to enhance of compliment what you are already eating and practicing. You also want to be sure that the brand you are purchasing is of good quality. If you are buying the cheapest one on the shelf or from a commercial company such as Jamieson, Quest, Centrum, Kirkland etc. If you are choosing these cheaper brands, please finish up what you have or if you can afford to – chuck them now and lets start over.

Jenn Pike
Registered Holistic Nutritionist
Registered Yoga Instructor RYT 500
Medical Exercise Specialist
Master Personal Trainer
Stott Pilates trained Instructor
Owner, Simplicity Yoga & Fitness Therapy Studio
Watch Jenn’s two shows ‘Living Simpliciously’ and ‘Simplicity Fusion Flow’ only on Rogers TV &
Purchase her book
The Simplicity Project ~ A Simple, No-Nonsense Approach To Losing Weight & Changing Your Body Forever!

Breakfast Television ~ Healthy Nut-Free Lunches

Here it is!

If you missed my latest appearance on Breakfast Television today, click on the link below to see it.


And here are the lunches I prepared:

The Pink Laptop Lunchbox (available at Chapters)

Kamut Orzo and chickpea veggie salad

Chopped veggies & hummus

Organic Applesauce

Homemade nut-free, marshmallow-free crispy bar


Crispy Rice Nut Butter Squares

½ cup pumpkin seed butter

½ cup brown rice syrup

½ cup raw honey

1 tsp vanilla

½ cup organic dried fruit, chopped

Âź cup each, sunflower, chia and hemp seeds

2 ½ -3 cups brown rice crisp cereal

1 Âź cup rolled oats

In large saucepan, heat together pumpkin butter, rice syrup, honey and vanilla over medium heat until blended.

Add dried fruit, sunflower, chia and hemp seeds; mix well. Add rice crisp cereal and oats; mix to coat.

Using lightly oiled hands, press mixture evenly into greased 8-inch square cake pan. Let stand for 15 minutes or until firm in the fridge. Cut into squares.

The Go Green Box (available at www.theninetyninthmonkey.com)

Goat Cheese, salsa, baby kale wrap on either Ezekiel sprouted wrap or whole wheat & flax

Shredded red cabbage, tomatoes, yellow peppers, cucumber & hummus

Strawberries & pineapple

Marble goat cheese & Mary’s Brown Rice Crackers

The Stainless Steel Planet Box (available at www.theninetyninthmonkey.com)

Pita Break Muesli Pita, with 2 slices Organic Nitrate free Oven Roast Turkey and goat cheese slices

Fruit salad

Veggies & Tzatziki

Organic chocolate chips

Veggie stick chips


Jenn Pike
Owner, Simplicity Yoga & Fitness Therapy Studio
Watch Jenn’s two shows ‘Living Simpliciously’ and ‘Simplicity Fusion Flow’ only on Rogers TV &
Purchase her book
The Simplicity Project ~ A Simple, No-Nonsense Approach To Losing Weight & Changing Your Body Forever!



Chia seeds have recently hit grocery stores in full force and nutrition! I have been getting tons of questions about them: What do they do for me? What am I supposed to do with them? How many am I supposed to take? Hopefully this blog post will answer all your chia questions!

5 reasons Chia is a SUPERfood:

Chia is PACKED with nutrients: On a per serving basis they contain 5X more calcium than milk, 7X more vitamin C than oranges, 3X more iron than spinach, and twice the potassium content of bananas.

Chia provides you with healthy fat:

Chia seeds are packed with omega-3 fatty acids. This is the type of fat that you want! It is important for brain health, mental health, skin health, weight loss, and more!

Chia is loaded with protein:
Chia seeds can be a great source of protein. In a 1-ounce serving of chia there is 4.4 grams of protein. This is especially great for vegetarians, since cholesterol free healthy protein options can be hard to find. For vegans, chia can be used as an egg substitute when baking. Add 1 tbsp. of chia to 3 tbsp of water. Mix until a gel is formed, that’s your egg substitute!

Chia is great for digestion:

Chia contains nearly 11 grams of fiber in just 1-ounce! This is about 40% of your recommended daily fiber intake. It is recommended to have 25-35g of fiber per day, yet the majority of the Western population has only 12-15g. This deficiency can cause digestive issues, weight gain, colon cancer, heart disease, and type-2 diabetes.

Chia has a stabilizing effect on blood sugar:

Chia helps to stabilize blood sugar. These seeds slow down the speed which complex carbs are digested and absorbed in the body. This results in more steady energy and less hunger pangs throughout the day.

So, how can you get your daily does of chia? I recommend consuming 2 tbsp of chia everyday. Since they are tasteless you can add them to pretty much anything, while they’re raw. Try it on top of your salads, smoothies, or cereal. You can also try this super simple chia pudding!

Chia Pudding:

2 tbsp chia

½ cup vanilla coconut milk (So Delicious is a good brand option)

 Mix chia and coconut milk together, and then let it sit until the chia turns into a gel. That’s it! You can eat it just like this or add some toppings: mango slices, goji berries, cocoa nibs. Enjoy!

 To learn more about our Marvellous Monday blogger Aly Shoom visit her personal blog