NEW EBOOK! Easy Peasy Meal Prep Guide

Special Announcement!

I’m very excited to share with you guys my newest ebook!



This is something that I get asked about almost weekly – Meal Prep.

So many people make it too complicated – or too boring – or it just simply takes too long!

This ebook is simply a guide to help ease your meal prep struggles – it’s simple, works for any diet, and 100% free!


Check it out and download it here , and let me know what you think!



November Update

I’m on a roll for missing things these days! I missed the October Update – which I just realized yesterday. I missed Make it Happen Monday last week (sorry!) ! I have never claimed to be the most organized person ever. Maybe that should be my goal for 2018… which is slowly sneaking up on us!

But while it’s still November, lets focus on this month.

This time of year is always a tough one for me! I have always found myself really affected by the lack of sunlight that plagues Alberta this time of year. The sun comes up around 8, and disappears at 5:30. What I usually notice is a distinct lack of energy throughout the day.

But you know what? I’ve been rolling with it. I’ve been making sure I take my vitamins and my medication. I’ve been trying to get out during sunlight every chance I get. I’ve also been taking naps, guilt free, as I need them. Yes, that’s right – GUILT FREE NAPS. Ain’t no reason to feel bad about a nap you need!

Despite the increased bit of fatigue and lack of general sunlight, November has been a great month for Standing Strong Wellness. About a month ago I released my first ebook which I named “Anxiety Workbook” – a labour of love that I am extremely proud of. If you haven’t picked up your copy yet, visit the “products” tab at the top of my website and check out the details!

Moving forward, I really want to be able to release more content for free. So my question to you readers is, what kind of ebook would you like to see next? I am open to any and all suggestions, so please feel free to share them in the comments below!

Also, I put on my very first workshop at the beginning of this month in cooperation with my partners SURFSET YYC. It was a really great moment for me. I was really nervous at first, especially during the planning phase, but my partner told me to “embrace my destiny”.

My supportive partner catching some winter rays with me


I felt that those were such beautiful words of encouragement, because it’s true: this is what I am meant to do. And now is not the time to shy away! The first time doing anything is a bit nerve wracking – and me nor anyone else should be dissuaded from a challenge – especially when it’s a challenge that is good for us.

What is the last thing you shied away from? Did you get down on yourself, and tell yourself you couldn’t do it? The truth often is that we are capable of so much more than we ever realize we are.


That’s whats new with me this month! What’s new with you?

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Keep Cooking with Rosemary 

Sometimes we become so focused on so called ‘SUPER FOODS’ in nutrition that we forget that some of our pantry staples also contain some pretty cool benefits.

Rosemary is a piney-smelling herb used commonly in cooking – you’ve probably added it before to a soup, stew, or stuffing. For that reason, it always reminds me of the colder seasons – but for all it’s benefits, as you’ll see, it’s a great ingredient to incorporate all year long!



Rosemary has properties that help to stimulate blood flow, aid digestion, and promote a healthy immune system. It also contains anti-inflammatory and anti-oxidant substances such as rosmarinic acid, caffeic acid, betulic acid, and carnosol. One study indicated that these substances may also be linked to benefits on learning and memory.

Did you know: the smell of rosemary alone has been linked to a decrease in stress, as well as an increase in mood. And I know, I know, as if it weren’t enough, it can also help freshen your breath! It probably has something to do with it’s antimicrobial properties. At least you know it’s there if you’re in a bad breath pinch!

It’s best used fresh while it’s still bright green – for best keeping, put it in the refrigerator stored in a damp towel. If you keep the dry stuff on hand, don’t forget to check the expiry date and invest in a new jar about every six months.

Looking for a creative way to use it? Start adding it to mocktails, or your nightly warm lemon water. Use it in your homemade savory baked goods. You could even try adding it to your bath! Just try not to accidentally sit on it’s sharp little leaves.

What’s your favourite way to use rosemary?


Continue reading “Keep Cooking with Rosemary “

Raw Raspberry Mousse Truffles

I know it’s fall, aka the season of pumpkin spiced everything, and I love it as much as the next basic beauty – but today I’m taking a break.

The other day I was perusing the produce at the grocery store, and I noticed a huge container of raspberries on sale.

You know, I love it when I am able to just let ingredients call to me. With no particular plans of what will come from a trip to the store, I am able to let my imagination fly.

I guess on this particular day it was flying towards sweets, and they turned out even better than I hoped. Matthew gobbled them down, and my sister said that her salivary glands were exploding so, well, I guess I’ll take all that as a compliment.

This recipe is refined sugar free, dairy free, gluten free, and raw vegan. 


Raspberry Mousse

  • 1 cup pitted dates* (about 12)
  • 1 cup fresh raspberries
  • 3 tbsp coconut oil, melted
  • 2 tbsp coconut flour

Chocolate coating

  • 1/2 cup coconut oil, melted
  • 4 tbsp cacao powder
  • 1 tsp maple syrup

*the dates should be softened, if not let them sit in warm water for 5-10 minutes


In a food processor, add all ingredients for the raspberry mousse and mix well. The mixture may be a bit sticky at first, but don’t be too alarmed. Once combined, allow the mixture to sit in the freezer for 10 minutes to firm up. (If it’s not firm enough, add more coconut flour – only about a 1/4 tbsp at a time, until a more desired texture is achieved).

While the mixture is in the freezer, line a small baking tray or plate with parchment paper. Then get the chocolate coating ready by mixing the melted coconut oil, cacao powder, and maple syrup in a small bowl. It should stay warm and liquefied long enough to coat the mousse balls – if it reaches room temperature, simply warm in the microwave or stove top to melt again.

Once the mousse mixture is firm, using your hands roll out approximately 9 uniformly sized balls. Using a spoon, coat them in the chocolate sauce one at a time and place on back onto the parchment paper. Once all truffles are coated, put the tray in the freezer for 2-5 minutes to allow the shell to harden.

I repeat this process (drop, coat, put back on tray, put in freezer) about 3 times to achieve a thicker shell around the raspberry mousse. You can repeat up to 5 times if you want an extra thick chocolate layer.

Keep these refrigerated in an air tight container and they should keep well for about a week. I’m looking forward to making more of these, and perhaps even experimenting with this base, as I think these will make a great dessert item to bring to a holiday party this season!


Please tag me on Instagram if you give this or any of my other recipes a try – I love seeing your creations!


But I’m happy. That’s all that matters.

Money. Cars. Kids. Business Owner. Health. Knowledge. Travel. Relaxation. We all desire different things out of life. Some things are higher up on the list than others. At the top of my list is health, freedom, and enjoying the moment. Many see their success as power, or money, or travel. No one is wrong, we are all just different.

Success cannot be measured on a universal scale – it can’t be measured in any particular way because success means something different to each and every one of us. My priorities in life are optimal health and freedom. Freedom to enjoy life, express myself, and live on my own schedule. To me, success is enjoying the little things and living mindfully. I might never be rich. I might not be able to live off the interest accumulating in my bank account. But I’m happy. That’s all that matters.

Other people want the picture perfect family, create beautiful babies in their beautiful house and to take vacations twice a year. I think if that’s what you want, go for it. It sounds brilliant. It might not be for me, but that’s brilliant.

Other people want to travel 365 days out of the year and live out of a backpack. I think if that’s what you want, go for it. It sounds brilliant. I myself would inevitably get homesick, but for you it might a dream coming true.

I could go on forever, but I know you know where this is going.

The people around you might not understand your journey – they might not see your vision for yourself, but that doesn’t matter. What matters is that you strive towards it, that you remember that your success is defined only by you. Nothing and no one else. Remember that.