walnut cranberry salad (1 of 1)

The long weekend came and went

So I’ve done it (another mini lemonade cleanse). I’m sitting here (actually I’m stretching as I type ~ gotta love multi-tasking!), and I feel pretty good. Besides being a little under the weather the last few days, I’ve done great. I stuck with my plan of smoothies and salads (except that Sat and Sun night I had soup :tom yum and pho instead because I had a slight fever and felt some soup was better then a salad). anyways, I’ve done it and I feel like I want to do this for a few more days. I don’t feel ‘done’ yet you know? I must admit tho, this time around I feel like my relationship with food has somehow changed. My husband talked about this ‘change’ last time we did the lemonade cleanse. I wasn’t sure what he was talking about until now, and I’m not sure I can explain it, but I really feel differently about food right now.
The only way to explain it may be to say that I’m consciously eating to live and not just eating every yummy thing in my path.
So the plan as of today is to continue this eating, cleansing, detoxing, exercising, thing I have going on and see what happens by Thursday.
Why Thursday, well, dunno…. seems like a good night to me. If nothing else I will re-evaluate and see what’s what then.Till then, I’m off to Costco for some nuts, frozen cherries, coconut oil and whatever else happens to jump into my cart! (does this happen to everyone…. I hope so…)

p.s. My new fav salad is a mix of lettuces, crushed walnuts, dried cranberries, a few cloves of minced garlic and some olive oil and balsamic vinegar. SO YUM!

walnut cranberry salad (1 of 1)

here’s my photo

Have a Great Week❀

More Comfort FOODS

**this is a reblog of an awesome popular blog from 2011 when we lived in Winnipeg**


Yesterday was freezing cold. I’m not talking about -20.C or even -30.C, here with the windchill it was a blistering -45.C!!! Being a stay-at-home mom and having the school 14 houses away, I could not with a conscious drive my kids to school….. alas, we walked (bundled up to the max!)… brrrrrrr. What you need to understand with a cold that COLD, is that it is really really hard to warm up after wards. You should also know that I’m the kind of person who hates (HATES!) being cold, I think it’s the worst torture around. Usually I’m wearing a sweater, slippers, and have a little heater going even when the house is a balmy 73.F!


now that you know how cold it really was, and how much of a wimp I am you’ll understand why I wanted to turn my oven on and keep it that way all day! The only way I could do this was to bake and cook all day. Great timing too because I had been reading a bunch of blogs with amazing sounding treats on it that I just needed to try! Here it goes…..

Recipe #1 from iheartwellness is a wicked salt and vinegar guilt free tv munching snack!

Just as the site says: Mix together sunflower seeds, apple cider vinegar and sea salt!
I used 3 cups sunflower seeds,
3Tbsp Apple Cider Vinegar and 3Tbsp of Sea Salt
Place in an oven for 250 (I turned it up to 325) and bake for 1-2 hours (stirring every 20 minutes).

I’m glad I did these first cause they were so delish to munch on while making the rest of my goodies!!

While snacking on these yummy treats, I was also making some AMAZING granola bars… This recipe is also from iheartwellness, On the site Kris makes them into ‘clusters’, but I ended up changing it up a bit , and adding / subtracting parts to suit my ingredients.Β  Here is what I did…

1 cup raw sunflower seeds

1 cup crushed walnuts
1 1/2 cup unsweetened coconut

1 cup cranberries

3 Tbsp Chia seeds
1tsp vanilla
1 cup melted coconut oil

Mix well together, put on cookie sheet and flatten. Place in freezer to set. While there make your chocolate sauce. I mixed together in a pot on the stove the following…

2 Tbsp butter (or coconut oil)
1 Tbsp cocoa
1 1/2 Tbsp Brown Sugar

Once the bars are set, take them out of the freezer, cut into desired sizes (bars or squares, etc), and drizzle still hot chocolate sauce. Put back into freezer to set chocolate and store in the fridge. Now, I’ve never made granola bars before, but these turned out so amazing, that even my hubby and kids were sneaking into the kitchen to wolf some more down!

So, I have now put away my cooled and flavoured sunflower seeds into a nice glass jar in the fridge. The bars are staying safe away from my fingers in a container in the fridge. And I’m starting to make some mint chocolate covered peanut butter balls. I found this recipe here on all day I dream about food so yum!!
I tweaked it a bit with half rice flour and half regular flour, and used a mint chocolate for some of them, and the rest I made chocolate with the cocoa powder….

Here is what they turned into..
This is the Chunky peanut butter, butter, vanilla, and flour mixed together (I used maple syrup instead of the sugar substitutes shes had listed) all rolled into cute little balls.

Put these into the freezer while you melt your chocolate….

Then dip each peanut butter ball into the melted chocolate, and place back into the freezer to set. Store in the fridge if you have any left! Yum!!

Mine have little holes in the tops from the toothpicks I put in them to help me with dipping!

While I was making all these, I also made a few dozen (ok, 5 dozen), of my kids fav flour free totally chocolate and peanut butter cookies….

you can find the recipe here from last time, and made some yummy gluten and dairy free butter chicken for dinner!

and so, after all this, I was tired, and worn out, and full of chocolate…. but best of all,

I WASN’T COLD!!!!!!!
(and better yet, my fridge was full of yummy healthy treats for the rest of the week!)


crisp & icecream

Can you find a Balance?

Β I’ve had this problem for a while now, a few years actually… my problem is finding the right balance between having treats and …… well…. not having treats. I like to keep foods as Healthy as possible, and I’m a firm believer of not jumping on and off detoxes, diets and other food fads. There was a time where I went nearly 9 months without any sugar what so ever, no treats, not one cookie or muffin or chocolate or candy. But I don’t want that either, I think that we should eat what we like (and by that I don’t mean sugar filled candy, corner store chocolate bars, gummy worms and pop, I mean healthy cookies made with Maple Syrup or muffins made with Honey, etc).

I think it’s much better to try to eat the best you can all the time and not binge or starve. There are time though that I just can’t stop myself from eating these delish yet healthy treats, recently I made some really yummy (and healthy) Pumpkin and GingerBread muffins with a to die for Butter Cream icing (recipe here, thanks again OhSheGlows), yesterday I had 2, and today I had 2 too! This is where I feel the guilt, and I don’t want to feel guilty for eating a muffin, but I also don’t want to be stuck with this muffin top!

crisp & icecream

It’s not just now at the Holiday time that I find myself struggling with this, but it’s definatly more difficult around Thanksgiving & Christmas that’s for sure.

I’m wondering what YOU do about this Balance. Have you found a balance with treating yourself with sweets? Are you one who only has treats on the weekend, or for special occasions, do you make yourself workout for a cookie?

Please tell me what you do in the comments below, and how it works for you. Thanks!


8 reasons Why this Hair Skin & Nails Supplement is Better then the Rest

Β hair skin nails

Hair Skin & Nails is now our #4 product!!!!


here’s the simple low~downπŸ™‚

1~our unique formulation helps the body’s natural production of collagen & keratin.

2~Gota kola aids circulation.

3~MSM prevents hair loss (it’s the missing link in other biotin hair supplements on the market)

4~Biotin is necessary for the metabolism of fats & amino acids, so it’ll also help with weight loss.

5~Our formulation acutally builds collagen (essential for supple skin)

6~Contains Vitamin C (cc creams on the market which claim to have vitamin c cannot actually penetrate skin so they are pretty useless)

7~Alpha lipoic acid helps prevent cell damage & breaks down carbs (this make energy for other organs)

8~The fruits combination targets the “brown fat” or belly fat (grape seed, fo ti, amla fruit, goji, Japanese seaweed & melon pulp)

It’s on backorder more times then not. Dont’ let that discourage you. Get your order in today & you’ll have it shipped as soon as it’s back in!

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Check out some real life before & after photos just like this one ~>here<~


8 Ways You can be Calmer Right Now!

We’re all Stressed out. Sometimes Life just throws a little too much our way.

Here are 10 Quick & Easy Ways You can feel Calmer Right Now!

1~ Take a Deep Breathe & Count to 10 (slowly). You may remember your Mom or Gramma telling you this when you were young. It’s still totally valid. Give it a try! You don’t necessarily need to meditate, but if you have the time it would be even better!

2~ Take a nice long Warm Relaxing Bath. Light some Candles, grab a book, throw in some bubbles or a Bath Bomb & Boom! You’re relaxedπŸ™‚

3~ Run or Sprint. I realize this may not work for everyone every time, but if it’s appropriate for you at that moment then GO! Grab your Brief Case & GO. Sprint or Run for as short or long as you can. You’ll know it’s working when you feel the stress is no longer grabbing hold of you.

4~ Listen. Whether you like Classical, Jazz, Pop orΒ  just complete silence. Listening to something that takes your mind away from the stressors is a wonderful way to help reduce it.

5~ Grab a drink. A warm cup of tea (chamomile is great) or a decaf latte can help melt the problems away. Whatever you do, stay clear of Alcohol, Sugar & Caffeine as it tends to put your mind on a crazy rollercoaster ride. You will surely find yourself much lower in mind strength then when you started. Sometimes just holding that warm cup in your hands is enough to calm you.

6~ Just Stop. Totally Stop what you’re doing. If you need to pull over, pull over. If you need to place the person on the phone on hold, do that. If you need to step outside & away from the situation, do that. Whatever you need to do to stop it. Do that. (why not try that counting to 10 & breathing thing too (#1)πŸ™‚ )

7~ Grab the Phone & call a Friend. Sometimes all we need is that special someone to listen to us vent or just be there for us. It’s amazing what a good friend can do!

8~ Laugh. You’ve heard that Laughter is the best Medicine. And they’re right. Recall a funny Joke, Event or Show. You don’t have to share it with anyone, just close your eyes & picture something Hilarious! Ready, Set…. ROFL!!!

For more help with Stressful Situations, please contact me at

tamaralukie @ gmail (dot) com

See my 5 Life Changing Questions Printable ,

& Read Extra Stress Information can be found here Stress Part 1 Stress Part 2 Stress Part 3

ThanksGiving Weekend 2012

Happy ThanksGiving Canada!!!!

This year was to be our 2nd Vegan Thanksgiving. Last year was my first & I had so much fun preparing it. See here for my recipes & more!

This time around I found myself scheduled to work all weekend. Whaaat? That has NEVER happened!!!! I was extremely upset.😦 It took me a while to get over the fact that I wouldn’t be able to hangout with my boys all weekend! In fact, this was going to make everything seemed rushed…. I hate being rushed……

But Sunday Morning I was able to get in my 8k race with Callym. It was amazing to say the LEAST. We booted it to the starting line (only half a dozen blocks from home) & sipped on our Pumpkin Spice Latte’s while waking & warming up.

7:15 start is brutal! (But Beautiful)!

We enjoyed the run a lot. So many great & amazing people running & cheering. The energy on Race day is something else!

We made it in under 45 minutes. That little man didn’t stop once!Β 

And for that (& a Million other reasons) He deserved this medal!

Now…. Back to the ThanksGiving Feast!

Seeing as I had to work at all the moments made for cooking. I enlisted the help of my Beautiful, Sexy Husband. I made a small list of things that we could have & let him loose!

I must say, as upset as I was about not being the one to make all the food, I was also a bit excited to have such a wonderful dinner made for me!

The boys did a fantastic job of setting the table

including individual place settings (with Sugar Cookies as the APPETIZERS!!!)πŸ™‚

And the Food was AMAZING!

(here I have Mashed Potatoes, Asparagus, Roasted Veggies, Roasted Squash, Tofurky & Gravy). YUM

Chris even made home~made Pumpkin~Turtle Pie with Vegan Whip~Cream. (don’t you wish you were here with us!)

All in all I would have to say that this Thanksgiving was amazing. There are so SO many reasons that we are Tremendously Thankful (& we shared a bunch of them during dinner). I hope that you had a chance to spend time with Family & Friends this weekend! And thank you for being a part of the You.Naturally Family!