The Power of Change

Autumn has set in, the colors are gloriously changing, and the trees are letting go of and releasing their leaves. As we welcome a new season it is important to honor the wisdom that it brings and follow nature’s lead. What is it in your life that you need to change, release and let go of?

Have you ever been a part of something, had a job, a volunteer position or a relationship that you know is not serving you. Do you hear the little voice, your inner voice whispering to you over and over again to let that go and move on? How often do you ignore it? That little voice is your soul speaking to you, your intuition guiding you. When we ignore that voice enough times we can manifest physical disharmony, symptoms and illness as a way to wake us up, to get us on path and to live in authenticity.

It takes courage to let go of what we know no longer serves us, but when we take the leap, trust in ourselves and the universe, it is amazing what happens to the physical body. A feeling of liberation and freedom take over, deep exhales of relaxation flow through, your light shines brighter, cellular and soul vibration elevate and simultaneously tensions, frustrations, aggravations and gravitations fade, symptoms improve, emotional eating calms down, harmony is felt and from this place healing can begin.

We often fear our symptoms, fight them, attack them with medications and resent our body or blame others for being unwell. But what if we saw the gift within our symptoms? What if we leaned in to what our body was trying to tell us, to finally listen to the messages and the inner calling of our soul? What If the imbalances in our body were a symbol of the imbalances in our life? What if they were here to help us get back to our center?

My colleague Christina Marlett, Founder and Creator of Courageous Self-Care, and an inspiring guest at my upcoming Weekend of Nourishment says, “Courageous self-care is far more than bubble baths, chocolate and wine!” She is right, courageous self-care can mean letting go of that which no longer serves, so you can go where your light can shine. As the trees are releasing and letting of what they no longer need, what is that you can let go of this Fall that will allow you to make space for what you know your soul is asking for.
Embrace the season, embrace the power of change.

“The trick to life is to have the courage to walk down the path that’s lit up in your heart. -Atticus


Yours in health & vitality,



Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.

Gratitude for your Body

“The greatest art form that exists on this planet is the human physical body – a magnificently structured temple of sacred architecture”
– Dr. Demartini



How many times a day do you look in the mirror and see all the things you dislike about your body? What mean things are you saying to yourself? Do you carry those messages of negativity and hate with you throughout your day? How is that impacting your relationships, your focus, your health, your energy, what and how you eat and the vibe you are putting out to the world?


What if you began to look in the mirror and focused on every fine detail you love about your body? One of the ways in which we can begin to shift our perceptions of our body is to see what we are grateful for. When I work with my clients who struggle with body image, we make a list of all the things they dislike about their body, as well as all that they like and admire (inside and out). Nearly every time I do this, the list of dislikes is much smaller than the list of likes. Yet it is those few dislikes that create lopsided perceptions and skew the entire image they have of themselves.

What we focus on is what we see. What we think about is what we bring about. Is all you are seeing the bad and the ugly? What if we began to focus on the loves, the likes and the gratitudes? How would that shift your relationships, your presence, your health, your energy, your eating and the vibe you are putting out to the world?

We often devalue and depreciate our body when we compare it to others. We admire others bodies and wish we could have what they have and as a result we deflate and diminish our own. This can create depression and low self-worth. In order to appreciate our body we need to learn to shift our perceptions and see what we like and admire about our OWN human form.

Love and appreciate your body for what it is as it is. For the parts that are harder to admire, see how they are specifically helping you to achieve what is most important to you in your life. For example if you do not like your belly weight or your cellulite does it push you to eat better, move your body, seek professionals that help to educate and guide you? How does doing those things serve your highest values? Do they help you to fulfill your value of health, do they make you better for your family, do they support your thirst for knowledge and education because you are learning and finding ways to help yourself? 

Body image and Learning to Love your Body is a session in my upcoming Weekend of Nourishment. I walk you through the process of shifting your perceptions and bringing more gratitude to your sacred art form. If this is something you struggle with I hope you will join me. This Weekend of Nourishment was created to help people transform their relationship with food, BODY and self. Our body is a cosmic and earthly gift and if you can't see it that way, if you struggle to find gratitude for your body, then there is still work for you to do on your journey. I can help you with that!

Begin and end every day with gratitude for your body. Thank it for what it is, for all it does for you, for helping you to fulfill your highest values, your mission your purpose and take note of how it thanks you back. It is a daily practice of loving your body wholly and fully.


Yours in health & vitality,


Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.

What's Cooking in My Kitchen

I just love the end of summer and the few week transition into Fall. The start of the school year and the cooler temperatures always inspire me and my husband, Joe to get back into the kitchen and create some heat! Squash soup, Carrot Ginger soup (recipe below), Meat Sauce over spiralized zucchini and Banana Blueberry Bread (recipe below) were this past weekend's creations. 

With the transition of seasons my taste buds always change. What once was appealing in Spring and Summer, fades and warmer, one-pot, cooked foods are craved. Do you notice that as well?

This week I had a strong desire for oatmeal which I haven't eaten since last Fall!

I cook 1/2 cup organic gluten-free oats in a pot with 1 cup of water and a cinnamon stick.
Part way through cooking, I stir in 1 Tbsp coconut oil. Once finished after 8 minutes, I transfer to a bowl
I add 3 Tbsp organic hemp seeds, 1/2 cup organic blueberries and 1 Tbsp maple syrup.
Just like that I have a nourishing and delicious bowl of oatmeal.

  • 1 receive 16 grams of protein (6 from the oats and 10 from the hemp seeds) which will satiate me throughout the morning

  • I also get my perfect ratio of omega 3:6 fats from the hemp and 100% RDA of magnesium and manganese

  • I get a hit of medium chain triglycerides from the coconut oil

  • Antioxidants from the blueberries and cinnamon (and add 1 drop of cinnamon essential oil gives me an even greater immunity boost!)

  • Fiber, minerals and B-vitamins from the oats


It ain't keto, it ain't Paleo its just downright seasonal and it makes me feel really good! As Dr. John Demartini, my mentor and Human Behavior Specialist says, "Don't let the voices of the outside interfere with the voice of the inside." So just because the nutritional voices say grains are "bad" and have made them the new evil, if your body is asking for it and it makes you feel good, then that is truth for you!

No matter what you choose to eat during this seasonal transition, do it with love, joy and trust that it is good for you. Continue to scroll down for more nourishing recipes and register today for a guaranteed Weekend of Nourishment

Yours in health & vitality,


Banana Blueberry Bread (Gluten-Free)


  • ½ cup coconut flour

  • ½ cup brown rice flour

  • 2 tsp baking powder

  • 1 tsp baking soda

  • 1 tsp ground cinnamon

  • 1/4 tsp ground nutmeg

  • 2 bananas, mashed (*I suggest using 3 ripe bananas to make this bread more moist)

  • ¼ cup maple syrup

  • 1/3 cup coconut oil, melted

  • 4 free-range eggs, whisked

  • ½ cup dried blueberries (or dark chocolate chips – Enjoy Life (dairy, soy and gluten-free)


  1. Preheat oven to convection 350 (will automatically turn to 325)

  2. Grease a standard-sized loaf pan with coconut oil to prevent sticking

  3. In large bowl combine all dried ingredients and mix together

  4. In a small pot, melt coconut oil on low – just bring to a melt, do not boil

  5. In a separate bowl whisk bananas, maple syrup, eggs and melted coconut

  6. Add wet ingredients into the dried and combine well. Fold in blueberries (or chocolate chips).

  7. Pour mixture into loaf pan and bake for 40-45 minutes.

  8. Remove and let stand for 5 minutes. Remove loaf from the pan and let cool on a cooling rack.

  • Keep in fridge for up to 5 days or freeze for up to 3 months.

  • Best to store in fridge as it will hold together even better

-Recipe adapted from Joy McCarthy, from Alive Magazine (Issue 443, September 2019)


carrot ginger soup.jpg

Joe's Carrot - Ginger Soup


  • 3 lbs carrots, cut into chunks

  • 1 medium sweet potato, cut into chunks

  • 1 medium onion, roughly chopped

  • 2 Tbsp minced ginger

  • 8 cups chicken broth

  1. Preheat oven to 400

  2. Toss carrots in avocado oil and roast until edges are light brown (approximately 20 minutes)

  3. In a large soup pot, sauté onion in oil until soft. Add ginger and sauté further until fragrant, about one minute.

  4. Add the carrots, sweet potato, and broth. Bring to a boil and cover and simmer for 15 minutes or until vegetables are fork tender.

  5. Blend until smooth. Add more broth for thinner soup. Add sea salt and pepper to taste

  6. Serve and garnish with fresh dill.


Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.

Structure, Rhythm and Routine - My 3 Favorite Words in September

I hope you have all had a wonderful summer with time for fun, relaxation, holidays, restoration, spontaneity, delicious summer fruits, garden veggies and of course the summer treats that always come into play.

For me summer is always a great time to restore. Our summer highlight is spending 2 weeks at Winnipeg Beach living lake life. AAAAHHHHHH!  I have learned over the years that bodies of water release negative ions into the air. The city is full of positive/electric charge with noise, lights, traffic and electromagnetic fields. When you come to the water (the same is true for the mountains and forests), a wave of different energy takes over. It feels calm, silent, serene, slow and gentle. The high vibration of the city eventually washes away and the slow pace of the lake settles in.

I have always had an affinity for spending time in nature. This year in particular I feel so drawn to trees, the mountains, forest bathing and time by water.  Life moves so fast with pressures, stress, deadlines and just the overall intensity of the city that I think it is essential that we seek more time in nature. In fact I would say that time in nature is one of the key ingredients to wellness and prevention of disease.

Optimum nutrition, low inflammation, strong immunity, low stress, deep restorative sleep, therapeutic grade essential oils, seeing the balance and hidden order/perfection in every situation, doing what you love every day, living with gratitude and spending time in nature would be my top 10 ingredients for a healthy lifestyle.

As summer break ends, kids head back to school and the intensity of life picks up again, structure, routine and rhythm are needed because they help to give us balance. Wellness does not come without balance. One of the most important areas we can bring balance into our nutritional lifestyle is eating regularly and rhythmically.  Just by finding rhythm with our meals (eating at the same time every day, not skipping meals, eating your largest meal at mid-day, not eating 3 hours before bed) keeps your blood sugars, endocrine and digestive system, and metabolic power functioning optimally. Rhythmic eating also keeps inflammation at bay, prevents overeating, binge eating and cravings. It keeps are moods more balanced and enhances our ability to handle stress.

Summer is more spontaneous but Fall asks us to come back home to our kitchen, to meal preparation and planning. We need to cook more, make soups, batch cook, experiment with new recipes and bring the love back into the kitchen. Over the next month as September settles in, I hope you find your structure, rhythm and routine to feel the balance in your life.

Yours in health & vitality,



New Recipe: Zucchini and Kale Egg Muffins

Egg muffins are easy, nourishing and convenient. You can make them ahead of time and have them for breakfast, put them in kids lunches, they are great for fuel after school and before lessons, or they make for an easy dinner. You can easily switch up the vegetables to add variety if these become regulars for you and feel free to skip the cheese if dairy isn't for you.

12 large organic eggs
1/2 cup alternative milk (rice, hemp, oat, cashew, etc) - I used cashew
1/2 tsp each basil, oregano, thyme, marjoram
1 tsp garlic powder
1 cup organic grape tomatoes
1/2 cup organic shredded/grated zucchini
1 cup organic chopped kale or spinach or Swiss chard or Baby bok Choy
1/2 cup crumbled goat feta cheese

1. Preheat oven (on convection) to 350 (convection will turn it to 325).
2. Grease muffin tin with lots of coconut oil to prevent sticking or use parchment muffin cups
3. In large bowl, whisk together eggs, milk of choice and spices. Stir in vegetables and feta
4. Fill muffin cups about 3/4 full. Bake for 20 minutes, until muffins rise and are slightly golden on top
5. Store in fridge for up to 5 days or freeze for 3 months

Makes approximately 18 muffins


Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.

10 Wise Nutritional Tips

Whether you are new to working with me or have been journeying with me for a long time, these 10 tips are great reminders for all of us as we strengthen our relationship with food.

1. Remember that food is medicine and plays one of the most significant roles on your healing and wellness journey. Every time you eat be conscious and aware of this sacred relationship between food and body and notice how simply connecting to the power of food can begin to change your health.

2. Go slow. Changing your diet takes time, forethought and preparation. Don't expect yourself to be perfect and change everything all at once. Commit to what you know you can be successful at. Start with one meal, 1 snack and build from there. And always acknowledge your successes.

3. Listen to your body! If you happen to eat something you "shouldn't," don't panic! Your body will give you physical, mental or emotional feedback to let you know how that meal made you feel. Take note of the symptoms and simply flush your system with lots of water and lemon to bring yourself back to balance.

4. Eat slowly! What we eat is only half of the equation. How we eat and who is showing up to the table is the other half of the nutritional equation. Eating slowly, being present with your meal, taking time to eat and experiencing your meal with all of your senses increases your digestive and metabolic power.

5. Take time and go to a health food store to purchase the therapeutic and superfoods you may not find at your regular grocery store. Community Natural Foods, Blush Lane, Amaranth, Planet Organic and The Light Cellar are amazing places to shop at. Enjoy the experience of shopping in a new store ask for help finding things and if you are overwhelmed I offer Grocery Shopping Trips to help you navigate this new world of foods you may not be familiar with.

6. No matter what, eat whole colorful natural food – protein, essential fats, vegetables, fruits and if permitted whole gluten-free grains. Ditch all the processed, refined, packaged, junk food.

7. Remember that your nutritional journey goes through phases. You may begin with a therapeutic phase to help heal, restore and reset your body. Seasonal phases will guide you to change your diet and food choices with each season. You may find yourself feeling really good with just eating clean whole food and stay in a maintenance phase for a while. Experimental phases are always fun if you want to try a new way of eating, new foods or elimination of foods. Just as your life ebbs and flows, so too will your nutritional choices. Acknowledge the phase you are in and trust it.

8. Trust your body! We are inundated with nutritional messages, gimmicks, fads, beliefs and promises. It is overwhelming out there in the nutritional world! The greatest nutritionist (other than me of course!) is your body wisdom. Listen and trust what your body is asking for, what it feels best eating, what gives you the best energy and go with that even if it goes against the latest nutritional trend. Trust yourself.

9. Give up perfection. If you expect yourself to follow a perfect diet and way of eating, expect to fail. Be moderate, find balance and don’t set yourself up with unrealistic goals.

10. Whatever you eat, do it with love and gratitude, pleasure and joy!


Yours in health & vitality,


Recipe: Tiger Nut Energy Bites

Tiger nuts are a great option for those following a Nut-free, Paleo or Autoimmune Paleo diet. Tiger nuts are not nuts, they are tubers making them a great substitution. They are high in antioxidants, fiber, they are antibacterial and they act as a prebiotic which helps to feed good bacteria in the gut, You can purchase Tiger Nuts, nut butter or flour at health food stores.

Tiger Nut Energy Bites


  • 1/2 cup tigernut flour

  • 1/2 cup organic unsweetened coconut flakes

  • 1/4 cup coconut oil

  • 1/4 cup collagen peptides

  • 8 medjool dates, pitted

  • 1/4 tsp cinnamon

  • 1/4 tsp sea salt

1. Place all ingredients in a food processor or blender. Process until well blended and combined, stopping to scrape down sides as needed
2. Shape into 12 balls with your hands or a cookie dough scoop
3. Place balls on a plate and put in freezer for 10 minutes.
4. Store in refrigerator in a glass sealed container and grab a bite on the go!


Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.

Summer Tips!

Summer is here and once again Mother Nature gives us exactly what we need to stay balanced. Summer is all about pacifying the heat of the season. Consuming and enjoying an abundance of cooling, bitter, astringent and sweet tastes that naturally grow and that are available to us is key to prevent symptoms of excess heat (irritability, anger, sunburn, heartburn, inflammation).

Cooling, bitter and astringent vegetables are key to pacify the heat of the summer.

•Bell Peppers
•Green and Yellow beans
•Green leafy vegetables (kale, chard)

Sweet fruits keep us cool and satiate the sweet taste our body desires at this time of year.

Summer is the time to chill out, relax and play! Here are some helpful tips to ensure you are keeping your lifestyle balanced this season:

•Don’t overheat by overworking, being competitive and rigid. Be spontaneous, try new things and seek adventure.
•Relax in the shade
•Swim to keep yourself cool
•Soak up the sun early morning and late afternoon 
•Walk barefoot in the grass to recharge your body and receive - charge from the earth that counters all the + charge we receive from the city - stress, noise, electromagnetic fields. 
•Reflect and celebrate all you have accomplished this year - so important!!
•Be social and take in the city activities
•Take a vacation or escape to the mountains for quick getaways
•Spend time in nature - be in the woods, the forests, mountains, by the river, streams, waterfalls - the most essential component to a healthy lifestyle
•Vigorous exercise, move, hike, aerobic activity, get out of the gym and onto the fields and pathways
•Recharge your batteries
•Smile, be present, enjoy and have fun!

Summer dinner meal suggestions:

•Trout, basmati rice, grilled zucchini and asparagus
•Chicken, roasted fingerling potatoes, steamed yellow and green beans
•Grilled kabobs (Shrimp, cherry tomatoes, zucchini, peppers, pineapple)
•Turkey burger, (garden lettuce bum) stacked with grilled zucchini, sprouts, microgreens, beet greens, avocado, tomato

2 important summer tips:
1) Add George's Aloe Vera Water to your Summer lifestyle (available at health food stores and Vitamins First. 2-4 oz a day added to your water or smoothies will help pacify the heat, keep your internal body cool, alleviate indigestion, soothe and heal any digestive discomfort

-drink lots of water, make herbal ice teas, infuse your water with fresh herbs and fruits, add doTerra lemon, wild orange, lime or grapefruit essential oils to boost your antioxidants and keep your body cleansed. Be creative!

Take in all the best of the season and simply enjoy all that summer has to offer!

Yours in health & vitality,


Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.

The Art and Science of Food and Body Coaching Online Summit!


I’m excited to announce that I’m a featured expert in a great upcoming event called The Art and Science of Food and Body Coaching Online Summit!

It goes live on July 22nd, and you can register for FREE here:
Own the Summit for Life by clicking here:

In a time when so many people are suffering from food- and eating-related challenges, life is asking us to embrace a fresh new perspective on healing and transformation. The The Art and Science of Food and Body Coaching Online Summit showcases the voices of more than 30 top professionals and thought-leaders to help us step into new possibilities and a healthier future.

Marc David and Emily Rosen, Founder and Director of the Institute for the Psychology of Eating, will be your hosts for a deep dive into what really works when it comes to getting results for clients. You’ll hear from expert coaches with decades of experience, representing a wide range of backgrounds and perspectives. We’ll explore how working with food, body, and health concerns can enhance all kinds of therapeutic approaches, and get into some practical tips and ideas that you can use in your own work with clients – or to experience transformation in your own life. And twice a day, you can join Marc in a live online Q&A session about the day’s topics.

The Institute has a great track record of producing high level and well-loved conferences, and I think you’ll be impressed by their engaging style and the fascinating collection of passionate people they’ve brought together for this event.

It’s time for an approach to nutritional healing that honors all of who we are – body, mind, heart, planet and soul.

Again, you can register for The Art and Science of Food and Body Coaching Online Summit for FREE here:

If you can't make the Summit dates and you would like to listen to the interviews on your own time you can Own the Summit for Life by clicking here:

We'll see you there!

Yours in health & vitality,


Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.

See, Feel and Be the Light!

It is so easy and often our first instinct to see the drawbacks, negatives, the bleak and dark side in a person, situation or circumstance. But the master sees the positives, benefits, blessings, teachings, gifts and the light wherever he or she may go.


When we do not learn to manage our emotions, our emotions end up managing us. When emotions take up time and space in our mind they stress, tense, weaken and gravitate us. Unresolved emotions are at the core of our health challenges and have a profound impact on our physiology and psychology. If we do not resolve the unresolved, it is very likely that symptoms, imbalance and disharmony will show up in the body and mind. These unresolved conflicts can also be what block us from moving forward in our lives and living our lives to the fullest. 

Headaches, gut aches, general pain and inflammation, chronic fatigue, depression, anxiety, rapid aging,  weight issues, binge eating, compulsive eating are just a few examples of what manifests when we do not manage our emotions.

We often focus on the physical realms to “fix” our health challenges but for many, if there are unresolved conflicts, it is difficult for the body to receive the utmost benefit from all the physical interventions we work so hard at implementing – diet, supplements, IV Therapy, stress reduction, exercise, etc. Once we resolve the emotional and mental stresses it is then that the physical work really works!

As a Certified Facilitator of The Demartini Method® I am here to offer you a new and more profound way of looking at your life and to help you dissolve any internal or external emotional stress and conflict. I will provide you with a leading edge personal transformation methodology, and a life advancing process, that can help you create significant changes in your attitude towards, and actions in, life. I am also here to help you learn how to transform any stressful situation you might encounter into a more ordered and meaningful condition, or experience.

What is The Demartini Method?

Developed by Dr. John F. Demartini, the Demartini Method is the culmination of more than thirty years of research and studies in numerous disciplines including physics, philosophy, theology, metaphysics, psychology, astronomy, mathematics, neurology and physiology.

The Demartini Method® is a brilliant series of questions, rooted in Universal laws that teach you how to equilibrate your mind and see the perfection, hidden order and balance in every situation. Few people ever come to know this work and understand the hidden order of the Universe but those that do their lives are forever changed.

If you want to learn to master your life, to see, feel and be the light wherever you go, then come and learn and experience the most cutting edge and profound transformation tool that is available today.

Book a consult today to resolve unresolved conflicts and stresses that are blocking your physiology

  • Clear the emotional charges that are taking up time and space in your mind

  • Let go of fear, guilt, shame, blame, judgement and learn how to balance your emotions

  • Learn the most important Universal Laws and how they relate to human behavior

  • Have deep moments of love, gratitude, certainty and presence

  • See the hidden order and perfection in your life

  • Understand your values and ensure you are living in alignment with your highest values

  • Breakthrough whatever is holding you back from living your life fully

  • Learn how to ask quality questions to help you master your life

Contact to book a session today

Yours in health & vitality,



Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.

For the Love of Fennel


Fresh fennel is an excellent food to incorporate into your spring lifestyle. Not only is it high in fiber, antioxidants and Vitamin C, it is good for digestion and it is a diuretic vegetable, meaning that it increases the volume and frequency of urination which helps to remove toxic substances from the body. It is fresh, light, crisp and has a mild anise flavor. Adding it to your juicing recipes and chopping it into salads are easy ways to get this health promoting and detox supporting vegetable into your diet.

Fennel Strawberry Salad (created by Joe Waldman - my husband!)


·         ¼ cup thinly sliced red onion.  Rinse well after cutting and soak in enough red wine vinegar to cover for about 15 minutes (this will lessen the intensity of the onion in the salad.

·         1 large handful of Spring Mix salad greens or Arugula

·         ½ bulb fennel cut into ½-1 inch chunks rinsed well and patted dried.  Discard the stalks but save the leafy fronds for garnish.

·         ¼ of a large sweet bell pepper cut into ½-1 inch pieces.

·         3-4 inch piece of English Cucumber cut into ½-1 inch pieces.

·         4-5 large strawberries cut into ½ inch pieces.


·         1 Tbsp Extra Virgin Olive Oil

·         1 ½ tsp Red Wine Vinegar

·         ½ tsp dried oregano flakes

·         ¼ tsp garlic powder

·         1 tsp raw honey

·         ½ orange - squeezed

·         1/8 tsp sea salt

·         1/8 tsp black pepper


1.       Chop up vegetables and place in glass bowl. 

2.       Put dressing ingredients in a jar and shake them up

3.       Serve and enjoy

Fennel Apple Salad by my husband!


·         1 fennel head, thinly sliced

·         3 apples, julienned or very thinly sliced

·         3 green onions – greens only


·         3 Tbsp olive oil

·         2 Tbsp Apple Cider Vinegar

·         1 Tbsp raw honey

·         ½ tsp sea salt

·         ¼ tsp ground mustard

·         ¼ tsp ground celery seed

·         ¼ tsp garlic powder


1.       Chop up vegetables and place in glass bowl. 

2.       Put dressing ingredients in a jar and shake them up

3.       Serve and enjoy

Fennel, Celery and Apple Salad by Samantha Gilbert




·         1/4 cup fresh lemon juice

·         2 tablespoons raw honey

·         2/3 cup organic extra virgin olive oil

·         3-4 stalks celery, with leaves – stalks thinly sliced, leaves chopped

·         2 large apples, peeled, quartered, cored & thinly sliced (gala and jazz are nice)

·         2 small fennel bulbs, thinly sliced crosswise

·         1 tablespoon chopped fennel fronds


1.       Blend lemon juice and honey, then whisk in extra virgin olive oil.

2.       Combine celery, celery leaves, apples and fennel in large bowl. Add vinaigrette and toss to coat.

3.       Season salad to taste with salt and pepper.


Apple-Fennel Soup by Dr. Axe


·         1 Tbsp coconut oil

·         1 medium onion, sliced

·         1 bulb fennel, stalks removed, cored and sliced

·         2 green apples, peeled and chopped

·         2 cups cubed butternut squash

·         1 knob fresh ginger, peeled and minced

·         1 tsp sea salt

·         1 tsp pepper

·         4 cups chicken broth


1.       In a pot over medium heat, melt coconut oil. Add onion and cook, stirring occasionally, until starting to soften. Add fennel and apples and cook until softened.

2.       Add squash, ginger, salt and pepper and to stir to combine. Add broth, bring to a boil, and reduce heat to simmer. Cook until vegetables are tender (the longer the simmer, the more flavorful the soup)

3.       Transfer soup to blender and working in batches purée until smooth. Return to pot, season to taste and heat through.


All of these salads are a great compliment to fish dishes or other proteins of choice. If you add 3 Tbsp hemp seeds to any of these salads they can be a complete meal on their own.

Enjoy trying something new! That is what Spring is all about – switching it up and creating stimulation and change to the taste buds which will create stimulation and change in the body!


Yours in health & vitality,



Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.

The Anti-Nutrient: Fear

In a nutritional world where there is so much controversy and opinion about food and when it feels like even some of our greatest whole foods that were once called super foods are now deemed “bad” I believe it’s essential to bring a balanced perspective to how we approach nutritional dogma.

Let’s take the Lectin-Free Diet as an example. This is the nutritional approach that encourages you to stop eating grains (gluten and non-gluten), beans, legumes, nightshades (eggplant, bell peppers, potato and tomato), squashes and pumpkins, corn, nuts, seeds, dairy and only moderate seasonal fruits. The belief is that the lectins – the proteins that function as part of the plant’s defense mechanism that protects the plant from its environment and predators, is harmful for human’s to digest. These “anti-nutrients” are believed to block nutrient absorption as well as contribute to digestive issues and leaky gut. When you soak, ferment, cook and/or sprout these foods, however most of the lectins are destroyed, making the food easier to break down and digest.

There may be some validity to the lectin-free diet and certainly removing some or all of these foods may play a significant role in someone’s healing journey.  Doing a trial elimination and experiment will tell you right away if you notice a difference in your digestion and how you feel. Certainly I have created close to 2000 customized therapeutic diets over the years that require elimination of certain foods to help improve someone’s health. In most cases it works but my challenge is when these diets create a fear-based relationship with food.

I had someone ask me while I was at my workout, “What do you think about lectins?” Do I really need to stop eating nuts and fruits? I love these foods.” What I said to her, and what I say to all of you is, how does it make YOU feel? The truth is every food acts and responds differently in each and every one of us. We can’t simply label a food “good” or “bad,” especially when those foods also have incredible health benefits and a purpose for eating them.  

When we hear a “good” food is “bad” for us, it can create fear, doubt, confusion and uncertainty around food. So we might as well eat food with a good heart and open mind! When we eat with fear, stress, chatter, worry and uncertainty, we shut down the ability to optimally digest, assimilate nutrients and burn calories. So what’s worse? The anti-nutrient of the food we are eating or our fear based nutritional beliefs – those are anti-nutrients too!

YOU get to be the creator of your ideal relationship with food. You get to choose how you want that to look and feel like. You get to decide if the food you choose is best for you or less than ideal for you. So next time you go to eat an almond or any other food listed on the “bad” list, instead of worrying about the lectins and all the reasons you shouldn’t eat it, why not listen to the cues your body is giving you, the symptoms, and then make a decision from that place. If it feels great and nourishes you, then keep enjoying it. If you notice it doesn’t make you feel good, then avoid it next time.  The point is to not let all the latest nutritional dogma create fear around how you do food. 

If you feel lost in the nutritional world and confused and have left the joy and pleasure out of the eating experience, I invite you to register my upcoming Weekend of Nourishment where food and how you relate to it will forever be changed.

May you find peace, ease, flow and joy with every bite of food you choose to eat today.

Yours in health & vitality, 


Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.

Mighty Little Greens

At the start of Spring I always crave and really enjoy adding microgreens, sprouts and pea shoots into my diet. Each of these vegetables offer the perfect tastes for Spring – pungent, astringent and bitter – which help to cleanse the body, scrape away mucous and toxins, and stimulate energy and metabolism. These vegetables are also loaded with nutrients making them an incredible addition to your Spring diet.

Throughout winter we cook a lot of our food, especially our vegetables, but as we open the door to Spring we naturally crave putting in fresh, vibrant greens again and microgreens, sprouts and pea shoots are an easy and perfect way to do that. These mini greens pack a major punch when it comes to nutrition and contain even more vitamins, minerals, antioxidants and polyphenols than when they reach full maturation.


Microgreens are made from greens that have been harvested before maturation, just seven to 14 days after germination. The result is a much smaller green, compared to their full-sized vegetable, typically between one to three inches tall, with a more intense flavor and highly concentrated nutrient profile. You can find and try a variety of sources of microgreens: mustard greens, purple cabbage, mizuna, chive, radish, beet, kale, arugula and sunflower.

Microgreens are loaded with antioxidants, and contain a wider variety of polyphenols than their mature vegetable counterparts. Polyphenols help prevent the buildup of harmful free radicals, which are highly reactive compounds that form in the body and can cause damage to cells as well as contribute to chronic disease. 

Pea Shoots

Pea shoots are a great source of folate, antioxidants and carotene. Folate helps produce and maintain cells and protects against DNA damage. Antioxidants help the body fight free radical damage, commonly associated with high cancer risk. Carotenes help inhibit antioxidant activity and are commonly associated with increased cancer prevention.

One cup of pea shoots has seven times as much vitamin C as blueberries and four times as much vitamin A as tomatoes. They are also an excellent source of vitamin K. Pea shoots are dense with the antioxidants and phytonutrients needed to reduce inflammation and support overall health.


Sprouts (alfalfa, clover, garlic, onion and broccoli) come from germinated seeds and are high in vitamins (especially Vitamin C and K), minerals and enzymes making them a live, easy-to-digest, energetic food. They have been tied to slowing the aging process, preventing cancer, improving osteoporosis, diabetes, high cholesterol and menopause symptoms.

Where to Buy

You can find Organic sprouts and pea shoots at many grocery stores. Microgreens are available at Farmers Markets and health food stores.  My favorite place to purchase organic and local microgreens, pea shoots and sprouts is at Community Natural Foods. They have a great variety!

How to Use

Incorporating these mini greens into your Spring lifestyle is so easy!

·         Add them to salads to increase color, vibrancy and nutrients

·         Make a mini greens salad with all of them

·         Make a bed of them on your plate and put your eggs over top

·         Grab some right from the box to freshen your mouth or as a quick addition to any protein

·         Put them in Nori or lettuce wraps

·         Pile them on top of burger or sausage patties

·         Throw them into smoothies

Adding microgreens, sprouts and pea shoots to your diet is an amazing way to support your liver and overall health and to get a good dose of potent nutrient dense vegetables on your plate. Not to mention they will make your food look beautiful and vibrant. What could be better than that?! Enjoy!


Yours in health & vitality,



Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.

Your Sacred Gifts

This past weekend I was in a workshop called, Discovering your Sacred Gifts by Monique MacDonald. I began linking our sacred gifts to our relationship with food and our health and this piece of writing came to life.

Monique explains that your sacred gifts are the essence of who you are – your being-ness. They live within you and they are what you share with others in a meaningful and impacting way. Monique shared that these gifts can be dormant and active at times and it was this statement that made me start linking her insights into my body of work and what I am inspired to teach.

What happens if your sacred gifts are dormant? If we are not using our gifts that could certainly contribute to fatigue, lethargy, unwanted eating behaviors, depression and feeling unfulfilled. Our untapped gifts that stay unexpressed can also be a reason for weight that stays stagnant and unmoving. For years I have been saying and writing that if we are not fulfilled that will lead to fatigue, unwanted eating behaviors, excess weight and poor health. Activating and using our sacred gifts is a way to ensure we bring meaning to our lives and a way to awaken our metabolism and our light.  We are here on this planet to share our light and our gifts. The world is a little dimmer when our gifts are dormant.

Do you do things in your life that are not your sacred gifts? Do they take up time, energy and leave you feeling frustrated, aggravated and stressed? I have 2 examples of things in my life that I have been doing for a long time that are causing exactly that!

  1. I love doTerra and I believe in the power of the oils and I love using them in all sorts of ways, sharing them with my friends, family. in classes and mostly I love using them in the treatments I offer. I have a Sacred Gift of Healing and when I do Symphony of the Cells and Aromatouch I feel that gift is activated and it brings such joy and fulfillment to me and incredible benefits to those receiving the treatments. What I don’t love about doTerra and that is in alignment with my authenticity and is not a sacred gift is building the business. I am not interested in sales and marketing and having a team of people under me to train and lead. Every time I feel pulled to do this part of doTerra, I am aggravated and irritated and frustrated and it creates stress. So that is the part I am choosing to let go of because it is not my sacred gift and it is not the vehicle in which I choose to share the amazingness of the essential oils.


  1. I am part of a Board of Directors for a summer camp that I love and that has so much meaning in my life. Fundraising is not one of my sacred gifts and guess what I am doing! And although the camp has so much meaning to me it doesn't mean being on a board is the right vehicle for me.It is not where my sacred gifts shine or perhaps I have not yet found how they can shine! This could be why after each meeting I am left feeling aggravated, frustrated and stressed!

Now that I have declared these truths to you my loyal readers, I have to let them go and that feels freeing! Do you know what I mean? Do you have examples of that in your life? When you are doing what you don’t love or that you don’t feel are in alignment with your sacred gifts? What emotions do you feel,  what symptoms do you experience and do you turn to food in those moments? It is amazing that our body always knows when we are not living our truth!

The key is to align your life with your sacred gifts. Doing what you choose to do, like to do and love to do, doing the things that bring you joy and fulfillment is where your sacred gifts are revealed. Doing what is meaningful and that benefits you and others. This is what elevates our health and ultimately keeps our eating on the right path.

Facilitating, writing, teaching, encouraging and inspiring you are some of my sacred gifts. My upcoming Weekend of Nourishment is where my Sacred Gifts become activated and are in full expression. I welcome you to be part of this extraordinary 2 days. I offer you transformational work that will empower you, inspire you through authentic conversations in a small group of sisterhood. I will teach you to think about food in a different way, shake up your nutritional beliefs, shift your perceptions and help you understand how you do food is a deep reflection into how you do life.

One of the 16 topics we explore is Feeding your Purpose and living in alignment with your values. It is within those values that you find your sacred gifts. If you are not living according to your values, and are not doing what you love and are not awakening your sacred gifts then your relationship with food, body and self will forever be a struggle. If you want to transform that and make an extraordinary shift in your life then you need be sitting in the next circle of sisterhood. Will you join me?


Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.

Nutrition Has Become So Overwhelming!

Lately I feel like my head is spinning! Even for me as the Nutritional Therapist I feel overwhelmed with all of the different therapeutic diets. For the last few months I have been taking a Bioindividual Nutrition Training Program with Julie Matthews (Certified Nutrition Consultant and Founder of Nourishing Hope) to become more mastered in  Special Diets. Working again with a Functional Medicine Doctor has certainly required me to become more knowledgeable in many of these therapeutic diets, as well as many others, as I am being presented with many clients with complex and challenging health conditions. 

I have been delving deep into many Special Diets: Gluten-Free/Casein-Free (GF/CF), Elimination Diets, The Specific Carbohydrate Diet (SCD), Gut and Psychology Syndrome Diet (GAPS), Feingold, Failsafe, Low Oxalate, Body Ecology Diet and other Yeast-Free Diets, Low FODMAP, Paleo, Autoimmune Paleo, Ketogenic Diet, Low Histamine Diet, Low Amylose, SIBO/SIFO and on and on. 

The benefit of all of this is that there is a "diet" for whatever ails you and we really can use food therapeutically to help improve many conditions. The drawback is that it seems like it is all too much. As Marc David, Founder and Director of the Institute for the Psychology of Eating posted, "Nutritional Confusion is the New Eating Disorder." I would agree with this bold statement. So many people are confused, conflicted and inundated with nutritional information. For many people eating has become restrictive, limiting and stressful. It seems like diets are being handed out like prescriptions, just like medicine. It feels as if we have lost the nourishment in the world of nutrition. 

But that is where I come in! It is my goal to make food nourishing, varied, enjoyable and pleasurable. I do my best to take a nutritional approach and then customize it for the individual I am working with. Beyond your health condition or diagnosis and lab results, I must consider your lifestyle, your body type (metabolic and Ayuervedic), your nutritional biochemistry and your emotional relationship to food. There is much to consider when choosing a nutritional path for someone and it can take me 2 hours to create a program. But a program is just that. It is a guideline, one that is meant to be tried and experimented with, one that is meant to change over time. I encourage people to open the door, let their intuition guide them, to see how they feel after they eat something, to trust their body to give them feedback as to what works and doesn't. 

In all of the nutritional overwhelm we need to find the pleasure and joy even in a diet that feels like those very ingredients have been removed. If food is meant to nourish us, energize us and make us feel our very best then we must approach it with love and understanding. We must approach it from a gentler place than one of rules, black and white thinking or an all or nothing mentality. Approaching food in this way doesn't allow us to heal the body anyway!

Instead of calling them Therapeutic Diets lets refer to them as Healing Nourishment. Instead of restrictive lets experiment and instead of stressing lets take a deep breath and relax into the journey. Together lets take the overwhelm out and approach food with love. 

Yours in health & vitality,



Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.

Winter Wisdom

Nature always teaches us, but are we listening? While we are rushing, stressing, moving too fast, filling up our schedules, overspending, overindulging, pushing past our fatigue and ignoring the body's call to rest, outside, nature has a different energy going on. Winter is a time of stillness, hibernation, a time where the ground freezes, the empty branches and trees sit idle and where the hustle and bustle of birds, squirrels and rabbits slow down and huddle to keep warm. There is a subtle silence, a slower pace and a sense of calm outside. And even though it is cold out there, there truly is beauty in the deep freeze.

What if we followed nature's lead? What would that look like to you? How would that feel for you? For me, the thought of taking the holidays to slow down, reflect, dream board, acknowledge the year's accomplishments, enjoy delicious food that has been made with slow and love, nourish with soups, to sit and enjoy mugs of Golden Turmeric Tea and other warming beverages, turn on the fire place, do a puzzle, be present with my family, watch movies and go to the mountains, sounds absolutely amazing to me!

We don't realize how important it is to slow down and follow nature's lead at this time of year. We are supposed to conserve our energy not burn it out. If we ignore Winter's wisdom and fail to rest and come to more moments of stillness, symptoms can begin to show up - feeling cold and dry, tending to constipation, having more anxiety, restlessness, insomnia, feeling ungrounded and experiencing chronic fatigue are examples of an imbalanced body and mind at this time of year.

How do we counter these symptoms? We eat warming, grounding and earthing food (stews, soups, crockpots, one-pot meals, baked and roasted root vegetables, increase our essential fats with more nuts, nut butter, drizzling oil on top of our food, eat denser protein like dark poultry and fatty fish and we can bake and stew our fruits and warm up our meals instead of eating cold and dry food and we can infuse warming spices like cinnamon, cloves, nutmeg, turmeric and black pepper into our food). Our homes need to feel like our sanctuary where they exude warmth, relaxation and calm. We need to rest, sleep deeply and dream. We need to come home to ourselves and move inward. We need to take time to nourish our body with delicious food made with love, nourish our mind with thoughts of love and gratitude and nourish our soul by doing the things we love to do. For some it may mean taking a vacation in the warm, sand and sun, for others it may be taking a staycation with your feet up, reading a book while wrapped in a blanket. Whatever it may be, let it be slow, warm and grounded. When we do all of this we find our balance and only then can wellness take its place. 

This holiday season, may you heed winter's wisdom, come home to yourself and do whatever it is you need to to feel slow, calm, relaxed, rested and restored. 

Yours in health & vitality,



Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.

Thanksgiving Goodness

No matter what you eat this holiday weekend, do so with pleasure, joy and love. Appreciate your food, for those who prepared it, and infuse gratitude in every bite of goodness you choose.

There is a great Quinoa Stuffing and Homemade Cranberry Sauce in my book - Journey to Optimum Wellness through Sound Nutrition (Healthy Holiday Recipes, Tip #22). This year I am going to make this delicious Winter Squash Salad from the Made with love Cookbook. This salad is a perfect addition to any holiday dinner and I love how seasonal it is!


  • 1 medium butternut squash (2 cups peeled, seeded and cubed)

  • 1 large red onion, diced

  • 7 Tbsp extra virgin cold pressed olive oil

  • 5 Tbsp balsamic vinegar

  • 1 tsp dried rosemary

  • 1/2 tsp dried thyme

  • 1 tsp Dijon or stone ground mustard

  • 2 Tbsp raw honey

  • Pinch sea salt

  • 3 cups organic arugula

  • 2 cups organic mixed salad greens

  • 4 Tbsp dried cranberries

  • 4 Tbsp raw pumpkin seeds, toasted

  • 2 Tbsp currants

  • Pomegranate seeds to garnish

  1. Preheat oven to 400. Line a baking sheet with Parchment Paper

  2. Peel and seed the squash, cut into 1 inch cubes. Place the squash and red onion in a large bowl and add 3 Tbsp olive oil, 1 Tbsp balsamic, rosemary and thyme. Toss to coat.

  3. Transfer the mixture to the prepared baking sheet. Roast for 15-20 minutes, set aside to cool for 15 minutes

  4. In a blender on low speed, or using a whisk, combine the remaining 4 Tbsp olive oil, and 4 Tbsp balsamic, mustard, honey and salt. Set aside 3 Tbsp of this dressing.

  5. In a large bowl, toss the cooled squash mixture with the remaining dressing

  6. Add the arugula, mixed greens and reserved dressing, and toss again to coat well

  7. Toast the pumpkin seeds: set a non stick skillet over medium heat, add the seeds and toast until they deepen in color and are fragrant.

  8. Add the cranberries, currants, pumpkin seeds and pomegranate. Toss thoroughly one more time and serve.


There is so much to be grateful for! Happy Thanksgiving!

Yours in health & vitality,


Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.


I just love this time of year – the transition from summer to Fall. The colors of leaves are changing, weather and temperature is changing, schedules and routines are changing, kids are heading back to school and our lives are ready for an overall change.

Every season brings an opportunity to change our diet and our lifestyle and it is such an important practice to cultivate to help bring and maintain balance in the body, mind and soul. If you still eat all of your summer fruits and vegetables, cooling foods and keep your unstructured summer lifestyle as we move into Fall, you will be more prone to getting sick and fatigued. Colds and flu are so common at this time of year but if you change what you are eating and how you are living and how you are taking care of your health, you can prevent getting sick.

As we head into Fall, we need more grounding, warming meals – soups (see recipe below), stirfry, root vegetables, warming teas, an increase of ginger, cinnamon and cloves to keep our immunity high. The kinds of fruits, vegetables, whole grains, proteins and essential fats we choose are very specific to this season. In fact, mother nature gives us the perfect foods we need to eat each season and when we understand what those are and embrace them we achieve seasonal balance and therefore wellness.

Come and learn about the importance of seasonal eating and how to change your diet and lifestyle. Receive new meal suggestions, recipes and nutritional wisdom that is essential for your health and well-being.


3-4:30pm Saturday September 22nd
Amy's residence - 2031 25 St SW

What do you desire to change in your life? What do you desire to change with your nutrition and your wellness lifestyle? Don’t miss out on this opportunity to make change in your life.

Embrace the Change!
Yours in health & vitality,



Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.

Summer: A Time for Restoration

Lately, wherever I go, people are sharing the same testaments of “I’m tired”, “June was crazy,” “I’m exhausted,” or “I need a holiday.” It’s as if we are all walking zombies! I am feeling it too as mental fatigue has come over me. As a result, I am dedicating this summer to restoration.

Restoration means bringing yourself back to balance.  We don’t give ourselves permission to rest when we need to, put our feet up when we’re tired, take a break from the daily routine and schedule, slow down, stop to smell the flowers or be present where we are. We constantly go, push through and ignore the feedback our body is giving. This creates imbalance, fatigue, anxiety, stress, tension, insomnia, inflammation, emotional eating, poor food choices and so much more.

It is so important to practice the wisdom of summer – a time to play, be spontaneous and have fun. Sleep, play, hang in a hammock, spend time in nature, walk barefoot in the grass, swim, eat whole vibrant food that your desire, don’t overbook your schedule, pick up your guitar, listen to music, meditate, write, do yoga, take a day trip to the mountains, enjoy the Farmer’s Markets, eat delicious seasonal fruits and vegetables and take time out to enjoy life.

And if you are taking a holiday or a weekend off, get off social media, your cell phones, texting, checking emails and let your body, mind and soul truly restore. Be where you are and leave the rest behind. It wasn’t that long ago that vacation auto-responders were used! I am definitely setting mine for my summer vacation (July 15-31st). I can’t remember the last time I did and my body and mind are giving me feedback that I need to, so I am listening, and I hope you do the same!

Whatever you do this summer, do it with the intention to restore, restore, restore.

Yours in health and vitality,





Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.

Do you Suffer from Food Allergies and Sensitivities?

Do you Suffer from Food Allergies and Intolerences?

Food sensitivities and allergies can be challenging to work with. Even as a Nutritional Therapist at times I find it frustrating when food lists differ, food allergy tests are conflicting and nutritional protocols and interventions become increasingly complex and limiting.  SIBO, SIFO, Low FODMAP, Anti-Histamine, Salicylates, Oxalates, Tyramine Foods, Low Copper, gluten, dairy, egg and soy free, and on and on. OY! When did food become so complicated!

If you have to eliminate certain foods or families of foods it can be overwhelming, frustrating and stressful  and can often leave you feeling at a loss for what to eat.  But that is the last thing you want to feel when eating  as being in stress and anxiety around food worsens your digestive abilities!

So what to do when you are feeling stressed and limited about what to eat?

  1. Breathe!
  2. Don’t be a victim of your circumstances. Be a master of them! Empower yourself to turn this challenge into learning, growth and transformation.
  3. Remember there are always options.
  4. Be open and willing to try new foods, to explore, experiment, find new grocery stores, allergy-friendly bakeries and specialty food shops. Your openness and willingness to try new things is also a reflection of how you do life. Are you blocked, anxious, fearful or close-minded about trying new things in your life? Are you that way with food? If so, perhaps this is a life lesson that is meant to be learned and your food is a doorway to that. 
  5. Get an allergy-friendly cookbook. Go to the bookstore and spend time finding a cookbook that inspires you.
  6. Go online. There are endless amounts of recipes and websites to support you. Simply google what you are looking for and you will be amazed at how much is available to you.
  7. Take your time and go through health food stores. Go up and down each aisle, read ingredients, ask the staff questions and learn.

Other important considerations when working with food allergies and intolerances:

  1. Eat simple. Focus on 1-3 foods/ingredients at a time to not overwhelm your digestive system.
  2. Eat real whole food.
  3. Eat small meals that are easy to digest. Don’t overeat!
  4. You must heal your digestive system. Removing food is only 1 part of the equation. Gut restoration is a 4 step process that requires customized supplement intervention.
  5. Book a consult to customize your own eating path and supplement requirements.
  6. Book a grocery shopping consult if you are overwhelmed and don’t know where to begin.
  7. Look at the stress in your life. Anger, anxiety and unresolved conflicts and stresses are often a significant contributing factor to digestion challenges. I can work with you to resolve those.

Allergy Friendly Foods (Community Natural Foods)

The following is a list of dairy, gluten, egg and soy free foods. Most of these foods are also safe if you have Candidiasis or SIBO or on an anti-inflammatory nutritional lifestyle. Always read ingredients to ensure these are perfect foods for you. Remember always start with real, whole food first like fruits, vegetables, lean and clean quality protein, essential fats and minimal whole-gluten-free grains if tolerated,  and then add in these additional foods to round off your nutritional lifestyle.

Ice cream

  • Screamin’ Brothers (coconut milk and honey)
  • Coconut Bliss (not recommended for SIBO/candida)

Pizza Crust

  • Judy G Pizza Crusts (gluten, dairy, egg, soy free)


  • Tres Marias (chickpea flour, non-GMO corn)
  • Pure Wraps (coconut flour)
  • Nori (seaweed wraps)


  • Yoso Coconut Milk Yogurt

Cream Cheese

  • Yoso (cashew base)


  • Earth Island (good alternative to Daiya if you don’t like that)


  • Delicious (gluten and egg free bread)

Protein Shakes

  • Vega protein shakes to go (convenient pre-made shakes)

Dried Fruit

  • Fruitivity

Snack Bites/Bars

  • Thrive Tribe Bites (convenient bite-size snacks)
  • Joseph’s Nutless Clusters
  • Pegan Paleo Bar
  • Crick Start (if you don’t mind eating cricket flour!)
  • Bounce

Nuts, Seeds and Butters

  • Choose any natural nut or seed butters of choice (pumpkin, cashew, hazelnut, sunflower, etc.)
  • Tiger Nut Butter (excellent alternative if you are nut and seed-free). Tiger Nut is a Tuber not a nut


  • Tiger Nut Granola


  • Noble Jerky (Vegan Jerky)

Chips/Salty Snacks

  • Simply Protein Chips
  • Sea Snax
  • Kale Chips
  • Beet Chips (Rhythm Supefoods)
  • Organic Corn Tortillas
  • Peas Please (Peeled Snacks)

Sweet Treats:

  • Prana Samsuma (sesame seeds and honey)
  • Blue Monkey Coconut Chips

Chocolate Chips

  • Enjoy Life (dairy, soy free)
  • Made Good

Don’t let your allergies and food intolerences get you down! There are always options and new foods to try and experience. Although this new way of eating is different and not what you are used to, it can open the door to new opportunities, growth, learning and you may just find this new way of eating is really enjoyable and most importantly makes you feel much better than you did before!

Yours in health & vitality,







Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.

To Fast or Not to Fast? That is the Question!

The definition of fasting means abstaining from food and drink for a period of time. According to that definition I believe we all fast every day. From the time of our last meal until we breakfast the next morning we are in a state of fasting. That is approximately 12-14 hours without food. That period of time is when our body does its internal housecleaning: cleansing, repairing, rebuilding and restoring.

Fasting doesn’t have to mean starving yourself! I don’t recommend going completely without food or drink because that often leaves you feeling ravenous, and then when you do eat, it is common to overeat and eat whatever is in sight which are often unhealthy foods. I prefer being kind, gentle and supportive to my body and I prefer that for you as well. That is why Intermittent Fasting (or cyclic fasting) and Ayurvedic Mono-Ingredient Fasting are the ways to go, if fasting is something you want to try.

Note, like everything in the world of nutrition, there are many variations,  "rules" and explanations around intermittent fasting and no unified voice in how to do it, so here is my explanation and recommendation.

Intermittent Fasting:
Intermittent Fasting It is an eating pattern where you cycle between periods of eating and fasting, eating from 10 AM to 6PM for example, and eating nothing from 6PM to 10AM. During 10AM to 6PM, you should eat or drink something nourishing. Note, you can change these times as long as you are eating only within an 8 hour window (I have seen 11am-7pm or 12pm-8pm). The key is to stop eating 3 hours before bed.

Intermittent fasting has also been called 16/8 fasting. You fast for 16 hours, and eat within an 8 hour period. In hours 12-16 of fasting, you burn body fat, hormones balance, you reset the body and bring it back to homeostasis.

The great thing about Intermittent Fasting is that you don’t have to do it every day. You can do the 5/2 cycle. Eat regularly for 5 days and choose 2 days where you do intermittent fasting. If you have more weight to lose, you can try intermittent fasting for 3 days a week.

What to eat during the 8 hour window:
Clean, high quality, colorful, vibrant, organic whole foods:  veggies, fruit, good fats (coconut oil, olive oil, nuts, seeds, ghee, etc), protein (eggs, salmon, tuna, chicken, etc), water, herbal teas, coconut water, bone broth.

An Example:
10am – Breakfast
Egg and veggie omelet and sliced avocado

Water and herbal tea throughout the day

Colorful salad with wild salmon or chicken, topped with olive oil and apple cider vinegar

3 – Snack
Piece of fruit and nuts
Mug of bone broth

6pm - Dinner
Chicken or fish, steamed and sweet potato
Benefits of Fasting:

  1. Weight Loss – intermittent fasting has proven to be successful for those who need to lose weight and especially for women in menopause who struggle to lose weight
  2. Reduces inflammation
  3. Balances insulin levels and ghrelin (helping to keep you satisfied and satiated for longer)
  4. May increase longevity
  5. Gives the gut a rest which is especially important for people who have digestive challenges
  6. Increases energy and mental clarity the next day
  7. Gives the body a reboot
  8. Improves and deepens sleep


Just as an athlete has a rest day, think of your intermittent fasting days as your rest and reboot days.

You can even treat your fasting days as self-care days -  go to bed early, spend time in nature, do a yoga class or gentle exercise, spend less time on your phone, have a bath, meditate, do a body care treatment, etc.

Ayurvedic Mono- Ingredient Fasting:
I also like Ayurvedic principles of fasting where you eat a mono-ingredient or meal for a few days (I choose Kitchari). I did this during our 30 Day Spring Eliminate and Illuminate Program, felt great, rebooted my digestive system and leaned up my body. I made a big batch of Kitchari and only ate that for 3 days. I drank water and Ayurvedic Fasting tea throughout the day as well.

Here are the recipes:


  • 1 cup split yellow mung beans (available at Superstore)
  • 2 cups basmati rice
  • 1 inch fresh ginger root, peeled and chopped
  • 1 small handful fresh cilantro (or parsley) leaves, chopped
  • 2 Tbsp ghee – recipe for ghee is in my book or purchase at health food stores or Superstore
  • 1 tsp turmeric
  • 1 tsp coriander powder
  • 1 tsp cumin powder
  • 1 tsp whole cumin seeds
  • 1 tsp mustard seeds
  • 1 tsp kosher salt
  • 1 pinch hing (asafetida) – optional and found in Indian grocery stores. Helps reduce gas and bloating
  • 7-10 cups water
  • Optional: You can also add 2 cups vegetables to this (zucchini, asparagus, carrots, celery, cauliflower, etc). I love zucchini in mine!


  1. Wash beans and rice together until water runs clear. 
  2. In a large pot on medium heat mix ghee, mustard seeds, turmeric, hing, ginger, cumin seeds, cumin powder and coriander powder, and stir together for a few minutes. 
  3. Add rice and beans (and vegetables) and stir again. 
  4. Add water and salt and bring to a boil.  Boil for 10 minutes. 
  5. Turn heat to low, cover pot, and continue to cook until rice and beans become soft (about 30-40 minutes). 
  6. Add the cilantro leaves just before serving.
  7. Enjoy!


A Simple Ayurvedic Fasting Tea

To make the fasting tea, use the following ingredients:

  • 1 liter water
  • 1 tsp. cumin seeds
  • 1 tsp. coriander seeds
  • 1 tsp. fennel seeds
  • 1 tsp. fresh ginger root, thinly sliced or finely chopped
  • 3 cardamom (discard the pods and grind the seeds)
  • Mix ingredients and gently heat in a pot. Remove from the heat just before it boils and steep for a further 10 minutes. Filter through a strainer into a large mug or glass mason jar and drink or keep warm in a thermos to consume throughout the day.

Final Thoughts:
I personally have never enjoyed strict fasting (no food or drink all day) because I love food, I need consistent energy throughout the day and my Ayurvedic dosha (body type) is Pitta and you should never cross a Pitta if they haven’t eaten (a.k.a hangry)! But I like the idea of Intermittent Fasting and over the summer as our appetite naturally suppresses, I may just try 2 days a week of this way of eating and see how it feels. How about you?

Yours in health and vitality,


Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.

Are you an Emotional Eater?

We all eat. We all have emotions. We all have moments of emotional eating.  But, how well we manage our emotions will determine the extent and severity of our unwanted eating challenges.

Does this sound like you?

You start your day with great nutritional intentions, and then something happens - a person, a situation or circumstance triggers you. Your emotions get the better of you and you turn to food to try to alter your mood. That mood is altered temporarily and then you turn to further emotions of shame, guilt and self-punishment because you ate the very foods you were trying to avoid! You get so frustrated about that, that you say, “#$!* it”, and you make more poor food choices because you hit the “why bother,” or “what’s the point” state. After that, you forgot why you got off course in the first place, and never resolved the original stress which leaves you perpetuating the same behavior the next time something triggers you!

If you get what I am saying, then I can help you with that! How valuable would it be to your life to know how to balance the emotions that are throwing your nutritional intentions off course?

It's not will power and motivation that keep you away from the sabotaging foods. It is about learning to equilibrate you mind, balance your perceptions and ask quality questions to see the stresses and triggers in your life in a different way. Once you learn how to do that, you lessen the severity and frequency of your emotional eating challenges.

Would you like to learn how to do that?

Amy Bondar is a Nutritional Therapist, Certified Eating Psychology Coach and Certified Demartini Method® Facilitator. She will guide you through the Demartini Method® and offer you a new and more profound way of looking at your life and help you dissolve the emotional stresses and conflicts that are contributing to your unwanted eating behaviors, weight and/or health challenges. This leading edge personal transformation methodology can help you create significant changes in the way you perceive your life.

The Demartini Method® is a systematic pre-determined series of mental questions. It is a method that neutralizes an individual's emotional charges, balances their mental and physical reactions, opens their heart and clears their mind. The Demartini Method®, upon completion, will help you experience more moments of gratitude, love, certainty and presence and help you act from a greater state of purpose, wisdom, maturity, power and poise. It will help you wisely act than foolishly react to your life's many events.

If you eat when you are stressed, bored, procrastinating, anxious, worried, angry, frustrated, resentful, sad, etc, then this session is a must. 

Join me:
Sunday May 27th 1-5pm
Amy’s private residence
RSVP to and send an online money transfer to (password: nutrition) to reserve your spot. Space is limited.


Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.