May 172017

Five Weight-Loss Friendly Snacks You Will Love

If you’ve been avoiding snacks because you’re worried they may cause weight gain, I have a bunch of great “weight-loss friendly” snack ideas for you.

Ideas that can easily become “grab-and-go” options and are not only healthy but delicious.

And, as usual, I’ve included a bunch of tips to help you get more of them, and a recipe for a great dip (in case you’re the “dipping” kind). Continue reading »

Apr 022016

What is a fat snack I can eat?    

IMG_20160205_082911_resized_1Adding healthy fat to your meals and snacks is important to keep you satiated, your energy levels & mood even and your brain fueled. Healthy fats are also good for your heart. Find the happy balance on your plate!

Ideas for adding healthy fat to your meals and snacks: Continue reading »

Feb 122015


Chocolate Avocado Freeze Bites

Recipe type: Vegan (option), Paleo, Gluten-free, Dairy-free, Refined sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free, adapted from Leanne Vogel’s recipe

Prep time:  20 mins  Cook time:  6 mins Serves: 6

 Avocado Balls

  • 1 avocado, mashed
  • 2 teaspoons raw, organic honey, coconut nectar or yacon syrup
  • ¼ teaspoons vanilla extract or powder (I used powder)

1 tbsp collagen powder

  • 1 tbsp rice bran soluble (tocotrienols)
  • 1 tsp cacao nibs
  • Pinch salt

Continue reading »

Dec 082013

Feed your Brain!

Omega 3’s

Omega 3′s are an Essential Fatty Acid that are lacking in our diets (Our brain cells are made up of 60% fats or lipids. They form the insulating layer or myelin sheath, that covers all nerve cells) You must eat them as your body does not produce them!

Fats don’t make you FAT. The proper fats are ESSENTIAL in order for your body to work properly! This does not include french fries, meat, trans-fats etc. The essential fats (omega 3 and 6) stimulate the immune function and fight inflammation. They support optimal brain function!!!


Ø Make up basic elements of our cell membranes
Ø Control inflammatory response
Ø Control hormone production
Ø Mediate immune response
Ø Regulate Nerve transmission
Ø Allergies, asthma, eczema, constipation and learning disabilities have all been linked to a deficiency of Omega 3s
Ø Proper amounts of Omega 3s improve school performance, learning, focusing on tasks and behaviour in children
Ø Helps with Brain and Cognitive Health, Cardiovascular Health, Rheumatoid Arthritis

Sources of Omegas 3s

Adding a heaping tablespoon or more to your daily diet of either or all- chia, ground flax and hemp seeds- will put your on the right path to getting your healthy fats!

Chia Seeds (we put them under the peanut or almond butter on celery)

· The richest plant source of omega 3s fatty acid

· Excellent source of protein, minerals, vitamins, fiber, vitamin B and antioxidants

· One to 2 tbsps of soaked chia daily Ø I put them on my kids toast (Ezekiel English muffins) or in their smoothies. In fact, they put it on. I want them to know that they are eating it and the health benefits they are receiving from it. Depending on the age of your children – I shall leave that up to you!!

For 10 more reasons to add chia seeds to your diet, click here

Flax seeds

· High in lignans and omega-3s

· Excellent source of protein, lecithin, minerals, vitamins, fiber

· Must be ground to be absorbed into your body- keep in fridge or freezer

· One heaping tbsp contains 2 grams of alpha-linolenic acid

· Mix it in with smoothies, enjoy Red River Cereal, add ground flax to muffins, stews etc.

Hemp seeds

· Well-balanced ratio on omega 3 to omega 6

· Complete protein

· Excellent source of amino acids

· Can consume Hemp milk, add to smoothies or sprinkle on salads. I put them on my kids toast (Ezekiel English muffins). In fact, they put it on. I want them to know that they are eating it and the health benefits they are receiving from it. Depending on the age of your children – I shall leave that up to you!!

Fish oils and Tablets

· You can swallow the capsules or use Udo’s oil in your smoothies or salad dressings Great to add in to your pet’s meals

· If buying capsules make sure they are enteric coated so you are not regurgitating fishy smell! Take 1000-2000mg of fish oil daily as a supplement according to the label instructions.

· The ideal ratio of Omega 6s to Omega 3 is 1:1. Unfortunately with the over consumption of breads, cereals, eggs, poultry, nuts, vegetable oils, and processed foods the ratio is now between 20:1 and 30:1 which causes numerous health problems. Get your Omega 3s today!


Want more great Healthy Snacks for Kids (and yourself!!)

Your quick & easy guide for:

You’re in a hurry and don’t want yet another stop at a drive through or snack bar….

Your kids are in sports and you want to feed them prior to the game for lasting energy…..

Your kids just got off the ice, the court, or the field, what’s the best choice for nourishing their growing bodies and recovery….

Tournament time…what healthy snacks can I pack???

Your  child is THIRSTY, what’s best to quench their thirst?

….This e-book is for you!

Filled with cooler ideas, tips for hydration, healthier eating, eating out, how to get your kids to help you and so much more!!

Pick up your copy today

Tanya has condensed so much information into this ebook and made it so easy for you to keep your kids energized when needed, properly hydrated and living healthy.  Nutrition has a major impact on your child’s performance on and off the ice (field/court), and Tanya has organized everything you need to know in this great ebook.


Dr. Hyla Cass MD

Tanya Morrison