Deal of the Month!




I am opening up registration for my most popular online program, EAT RIGHT, LOOK GREAT, FEEL AWESOME!

Registration starts NOW!  This 12 week online program begins June 15, 2014.  Open to anyone in Canada.



Here is what some past participants had to say:

“I lost a total of 11 pounds since completing Karen’s online weight loss challenge and still losing! I followed all the weekly rules and was able to incorporate them very easily into our routines. Yes – I cheated and treated too lol! In the end I have not only lost weight but cut my grocery costs down by $150 for this month! Meal planning was a big part of the cost cutting for sure. It’s amazing how one month can change your mindset and make you realize that what we put in our bodies affect how we feel overall. I truly think that changes to my diet have helped me with my pain management too. Thank you!”

Penny, Ottawa, ON

“I started Karen’s weight loss challenge in January hoping for the best but a little weary that I would not know how to introduce new, organic foods into my diet. Karen assured me that she would help me in every way possible. She provided me with not only recipes and advice, but with a new way of looking at food. Now I know what to look for on labels and how to cook quinoa (which I had never had before I met Karen). I took her Nutrition Assessment and found that I needed to go on a Candida diet to flush my system of toxins. I must say, I have never felt more energetic and healthy. In four months I have lost a total of 18 pounds and I am training to run a 5k in the fall. Life is good! Thank you Karen for getting me started on my new healthy body!”

Erin, Halifax, NS

I have made a few improvements to the program.  Based on my personal experience, I have learned what works best to overcome our obstacles and challenges when it comes to getting in shape, losing weight, and eating right.


To clarify one thing, this program is not about weight loss, BUT more importantly about improving your health!  It’s preventing or managing diabetes or hypoglycemia with natural foods.  It’s about working your muscles to prevent osteoporosis.  It’s about managing your sugar cravings to avoid or reduce candida.  It’s about making positive healthy lifestyle changes that will result in more energy, less aches and pains and a longer life expectancy.  This program is for men and women of any age.  I will customize your goals and recommendations based on your needs.  Most likely, you will lose weight!

Group support is key for maintaining enthusiasm and motivation.  That’s why I include unlimited support in my private online forum.  I will also be creating a secret Facebook page as well for the length of the program.

All participants will now receive a complete nutrition and lifestyle assessment before we begin.  This will determine areas you need to improve on a personal level.  This will dig deeper into your own health and ways you can overcome your own challenges, which may not be the same as the next person.

All participants will also receive a complimentary follow-up assessment when we are finished.  We will review your results and work on ways to improve or maintain your success.

During the month of June, a one-week meal plan will be provided at no extra cost.  This meal plan will be individualized for you, based on your needs.

As always, weekly challenges will be sent to your e-mail address, along with tips and recipes.

If you’ve been looking for inspiration or motivation to make some positive changes in your life, now is the time!



Don’t hesitate another minute.  Spaces are limited.  Register here.



Greek-inspired Meal

A Mediterranean diet is considered by some to be the healthiest on the planet.  Studies have shown that it can reduce the risk of heart disease and cancer!  This is because it includes a lot of healthy omega-3 fatty acids, such as fish, nuts, olives and olive oil.  It is also high in fresh fruits and vegetables, including super nutritious leafy greens.  Try all four of these recipes together for a truly delicious and healthy Greek-inspired meal.

Greek Salad


1/4 cup olive oil

2 – 3 tbsp freshly squeezed lemon juice

3 tbsp dried oregano

1 clove garlic, finely minced

Mix all ingredients in a bowl and whisk. Set aside.


3 cups romaine lettuce, torn into bite-size pieces

4 tomatoes cut into wedges

1 cucumber, cut into wedges

1 red onion, thinly sliced into rings

1/2 cup feta cheese, coarsely crumbled

10 kalamata olives


In a large bowl, add the lettuce, tomatoes cucumber and onion. Drizzle the dressing over the top and toss gently. Sprinkle with feta cheese, add the olives and serve.

Serves 4


 Chicken Souvlaki

Boneless chicken breast or thighs (about .5 kg or 1 lb)

Cut chicken into one inch pieces



2 tbsp freshly squeezed lemon juice

2 tbsp olive oil

1 tbsp oregano

Pinch of sea salt

Whisk all ingredients and marinade chicken for 20 minutes.


Thread chicken onto skewers and bake at 325 degrees F for 15 minutes, flip over and bake for another 15 minutes or until chicken is no longer pink in the middle.

Serves 3 – 4

Greek souvlaki and rice (2)

Greek-Style Rice

1 tbsp butter

1 small onion (½ cup), chopped

2 garlic cloves, minced

1 cup rice (see note below)

3 tbsp freshly squeezed lemon juice

2 cups vegetable or chicken broth

1 tbsp dill

½ cup grape or cherry tomatoes, halved

1 tsp sea salt

*Note: You can use any kind of white rice like jasmine or basmati. Brown rice will add nutrients like fiber, but may take longer to cook. If you’re using brown rice, be sure to adjust cooking time according to package instructions.

Sauté onion and garlic in butter for 2 – 3 minutes over medium heat. Stir often.

Add rice and lemon juice. Continue to sauté for one more minute, stirring often.

Add broth, dill, tomatoes and sea salt. Bring to a quick boil, then cover and simmer for 20 minutes.

Stir periodically to prevent rice from sticking. If it becomes dry, add water.

Serves 4 – 8


Tzatziki Sauce

1 cup plain Greek yogurt

1 tbsp freshly squeezed lemon juice

½ English cucumber, peeled, seeded and chopped

1 garlic clove, chopped

2 tbsp chives, chopped

1 tsp sea salt

Place cucumber pieces in a colander in the sink. Sprinkle with salt and let stand for 30 – 40 minutes to release water.

Combine cucumber, garlic and chives in a food processor and blend.

Add cucumber mixture to yogurt and lemon juice. Stir and refrigerate for at least one hour before serving.

Makes about 10 servings.


May 26, 2014.  Week 10.  Day 64.  7 lbs down.

Seven pounds in nine weeks.  Some might say that’s not a great accomplishment.  Even I expected more from myself.

But, the truth is, I have been carrying around this extra weight for nearly four years.  I don’t expect to lose it (and keep it off!) in a short amount of time.  Even if it takes me a year, I’m ok with that.  What’s one more year?  Time flies!

I’m getting stronger.  I’m seeing shape and definition forming on my body!  I’m feeling good!

I also want to remind you, I didn’t have a lot to lose.  My goal is to lose 25 pounds.  Only 18 more pounds to go and I will be the weight I was when I got pregnant, and in a healthy BMI range.  A bigger, secondary goal is to gain muscle mass.

Me in a canoe May 2014 blog entry (2)

Me on the Ottawa River.

In my last written blog, I wrote about starting a nutritional detox.  Unfortunately, that hasn’t happened yet.  The stars were not aligned for me.  Meaning, the timing wasn’t quite right.   My biggest obstacle last week was a dinner I had planned with a friend.  We went to a popular restaurant.  I had a Thai noodle bowl.  It was delicious!  Now, are you wondering what’s wrong with a Thai noodle bowl?  Or why didn’t I order something like a salad instead?  Well, first, I will say there’s nothing wrong with a Thai noodle bowl.  But, restaurants rarely or never use organic ingredients (unless it’s an organic restaurant).  Thai sauce contains sugar.  Basically, a lot of restaurant meals will be low on nutrition, and high on calories.  By the way, I checked after my dinner when I got home, and that Thai noodle bowl was a whopping 900 calories!  And yes, I ate the whole thing.

If you’re still wondering why I didn’t order a salad, it’s because when I go to a restaurant I like to enjoy my meal.  I sometimes do eat salads.  And sometimes noodles.

Tomorrow I start my detox and I’ll admit, it’s not easy for me.  Yes, I’m a holistic nutritionist.  Yes, I eat healthy.  But hey, I am just like you.  I like my treats too.

Tomorrow I start my detox and I plan to follow it for seven days.  Seven days without wheat, dairy, sugar, coffee…and the list goes on…

I’ll keep you posted.


Denise’s Story.

belly April 2014 blog pic

Denise’s baby belly at about 26 weeks.

Denise is currently 29 weeks pregnant.

Her doctor has confirmed that baby’s position is head down, ready to make his big appearance in about ten weeks!

There is a chance Denise may need a cesarean section. Her placenta is lying low and if it doesn’t move in time, a C-section will be scheduled. The good news is that her placenta has moved up a little bit at each doctor’s appointment. She is hopeful for not only a natural childbirth, but one that is drug-free. I believe she can do this!

She has been attending birth and prenatal information sessions, preparing for her baby’s arrival. She is working on a birth plan, making decisions about circumcision, vitamin K, vaccinations and more. She is doing all of her homework.

If you haven’t read Denise’s complete story, you can find it here.

*Every individual is unique and will have different nutritional needs. The recommendations I make for Denise may or may not benefit other women who have similar experiences. The nutritional advice given to Denise is based on a specific, detailed health and lifestyle assessment. They will not apply to every pregnant woman. If you are interested in a personal assessment for yourself, please send an e-mail to

Denise’s assessments and recommendations are much more detailed than what is in this blog post. Here, I am sharing her most important issues and some random topics. The information that is shared between us is extensive and continual.

Denise has maintained a low-meat diet throughout her entire pregnancy so far. She has however, kept up a good intake of protein with foods like beans and legumes, eggs, nuts and nut butters. She was eating fish until a few weeks ago when she developed a strong aversion to seafood.

Iron is a mineral that doctor’s keep a close eye on during pregnancy. Iron is needed in extra supply for Denise and her baby. Since iron is best absorbed from meat sources, it is a concern that Denise may fall short. She has recently received blood test results that show she has excellent iron levels!

Speaking of iron, one of the richest sources of iron is liver. Remember, Denise doesn’t like meat, never mind organ meat! Just to be perfectly clear, when a pregnant woman is repulsed by the sight or smell of a certain food, I would never, ever expect her to eat that food. But, if you happen to like liver, and if you can eat it without gagging (Denise has confirmed that she sometimes can handle meat and she does plan to eat liver), I strongly recommend it. It is one of the healthiest foods you can eat during pregnancy, not only for the iron but for other nutrients, like protein, vitamin A, zinc, and more!

It is important that any liver consumed come from clean, healthy, free-range animals that are fed a natural diet.

As for pregnancy symptoms Denise is not experiencing anything significant at this time. She has some minor swelling and she plans to buy some compression socks for future travel plans. Her blood pressure is good, so there is no concern about preeclampsia. She is maintaining an exercise program that consists of a light to medium cardio workout on the bicycle, elliptical and stair master machines. She is also actively participating in prenatal Pilates classes.

Overall, she is doing amazingly well and can’t wait to meet her new baby!