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.

Awakening your Nutritional Consciousness

One of the themes we will be discussing in the upcoming Weekend of Nourishment is Intuitive Eating. Intuitive eating is about eating with trust, presence, flow, a quiet mind and with the intention of honoring your body.  It is the most evolved way of eating you can reach on the nutritional ladder of consciousness.

With all of the conflicting and confusing messages in the nutritional world and the disconnection to ourselves due to the busy and electronically-connected life we live, our intuition gets ignored or is so quieted we don’t even know how to listen to it or hear it anymore.

Often there is confliction within ourselves between what we really want to eat and what we think we should eat. You may desire cooked food, but the latest craze tells you to eat raw. Your body may be asking for grains, but the latest fad tells you to eat a Keto diet and grains are going to make you fat. You may desire yogurt and cheese, but you have heard dairy is bad for you too. You think you should drink Kombucha because you hear how good it is for you, but when you do you think it’s gross and it makes you bloated! What to do?! The nutritional rules are endless and they can leave us feeling stressed, stifled, confused, lost and like you just want to give up and not care anymore about what you eat.

What we eat isn’t meant to be static and linear and one way. You may notice this as the seasons change or in different phases of your life. Your body naturally starts to ask for different foods, tastes and textures. The wisdom is to not fight it, but to surrender to it and offer your body what it wants – without judgement! The truth is food is just a food until you label it with an emotion – good or bad, right or wrong, healthy or unhealthy. It is our mental belief systems around food that block our body’s innate wisdom.

As you grow in consciousness with your body and food, you awaken the intuitive eater within. You will learn how to do this in The Weekend of Nourishment. You get to the point with your food where you allow your body to guide you, in the given moment, of the give day, in the given season and phase in your life as to what it wants. The mental do’s and don’ts about food are quieted by the body’s inner knowing.

What if you learned to trust what your body wants to eat with no guilt, shame, stress or conflict? How would your relationship with food look and feel like if you ate from that evolved and conscious place?

If you desire to eat from this place, if you want to become a conscious and evolved eater, if you desire to nourish yourself from a gentler and easier place, then The Weekend of Nourishment is where you will want to be. Filled with inspiring sessions you are guaranteed to nourish your body, mind and soul and forever change your relationship with food, body and self.



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 - A Time to Rest and Reflect


I don’t know about you, but I am happy Winter is here! Spring, Summer and Fall have brought constant movement and the truth is I am feeling tired and ready to hibernate, go inward, slow down, spend more time at home and enjoy cups of tea, soups, warming and nourishing meals.


Mother Nature gives us an opportunity to give our bodies a break at this time of year. Winter is nature’s resting season after all. Just as nature is in her quiet and hibernational time, we too need to seek replenishment, rest, reflection and nourishment.

It is so important to give yourself permission to rest, sleep deeply and relax at this time of year. As a society we collectively push through our fatigue with sugar and caffeine, yet our fatigue is our body’s way of letting us know we need to slow down and restore. Unfortunately for most people, fatigue is ignored and it takes getting adrenal burnout or getting sick, that gives us the forced slow down our body desperately needs.


Before you get run down and depleted (if you aren’t already!), follow the wisdom of nature . As we open the door to winter today, also open the door to slowing down and giving your body, mind and soul the nourishment and attention it needs and deserves.

It amazes me what the body and mind have the capacity of doing and how and where they carry us every single day. This holiday lets dedicate some time to really ensure we replenish our body and mind after all the work it has done for us this year. Lets fill our body and mind with lots of love and gratitude. Lets give ourselves permission to rest and slow down. 

Over the holidays and before we step into a new year, spend some time acknowledging all of your accomplishments this year and being grateful for where your body has taken you. One of the valuable life lessons I have practiced this year is taking time every day to acknowledge what my successes are. We don’t often stop to think about what we accomplish in a day, but when we do, we realize that every day we are making progress and working toward fulfilling what is most important to us in our lives. Since February I have journaled nearly every night. Each night I right down my successes, my gratitudes, what I did toward making my big dreams come true and what made me happy. I am now close to 300 days of journaling!




Nearly every day, my successes, gratitudes, big dreams and happiness have been about my work. I am immensely grateful for each one of you who I have had the opportunity to work with this year. It is an honor to be part of your wellness journey and I hope that I have made a difference in your life, as you have mine. Every client I see, every lecture I give, every essential oil class I teach, every article I write and every email, phone call and connection I have with you matters and deeply nourishes me. You give me the opportunity to do what I love to do every day and for that I am most thankful.

I look forward to continuing to inspire, educate and guide you in 2018. Stay tuned for new and updated nutrition packages and programs. I am most excited to announce I will now be offering my Weekend of Nourishment twice a year. It was a tremendous success, I loved teaching in this format and the beautiful testimonials from the first 8 women who experienced this weekend truly touched me and inspired me to make this a new platform for my work (read the testimonials below).

Also, beginning January 15th I invite you to join me for a new Metabolic Booster program – a great way to clean up the diet after the holidays and boost a sluggish metabolism. More to come on that in a few weeks.

I wish you all a wonderful holiday season. Celebrate and eat with joy, cook with love, take time to reflect, do what truly nourishes you and be grateful for your life and your health. 

Wishing you a relaxed, nourishing, and pleasure-filled holiday season and a restful start to Winter. . .

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.

Is your Level of Vibration High or Low?

The energy that we feel and put out to the world is what I consider, our “vibration.”  Physically, we can increase our level of vibration with the power of food, high quality supplements, with Certified Pure Therapeutic Grade Essential Oils, enjoyable movement, and spending time in nature, to name a few. Mentally and emotionally, our vibration elevates when we have a positive mindset, we are grateful, joyful, mindful and balanced. Soulfully, our level of vibration is amplified when we do what we love, when we are inspired and sharing our gift and our light with the world.

For many however, vibration is low. Poor sleep, lack of exercise, poor quality food, nutrient deficiencies, high stress, negative mindset and feeling unfulfilled can all be major players in making our level of vibration dim and gravitational.

  • Do you hate on your body?
  • Do you weigh yourself often?
  • Do you obsess about your weight or how your body looks?
  • Do you eat when you are bored?
  • Do you eat when you are stressed and emotional?
  • Do you Binge eat? Compulsively eat?
  • Are you a chronic dieter or exerciser?
  • Do you have constant food cravings?
  • Do you have negative chatter and self-talk when you eat?
  • Are you rigid, restrictive and rule-focused around food?
  • Are you unfulfilled?

If you are answering yes to many of these questions, then your level of vibration is minimal and that is likely affecting your health and your relationship with food, your body and yourself.  If that is the case, then I urge you to come to my Weekend of Nourishment where we will explore all of the above, so that you can begin to play at a different level of vibration.

We are all meant to radiate and shine incredibly bright. If you are ready to raise your level of vibration, please register now for the Weekend of Nourishment

There are 5 spots left. Registration closes Nov. 23rd. It is time to raise your level of vibration.



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.

How do you Feel in your Body?

How do you feel in your body?

When we are not at the weight or shape we want to have, it is easy to disconnect from our body. Baggy clothes and a lot of black fill our wardrobe in hopes to draw as little attention to ourselves as possible. 

  • Have you ever said, “When I reach my ideal weight or size then I’ll buy myself some new clothes.”
  • Do you have a closet full of different clothing sizes for all the different weights you have been?
  • Do you buy that “sexy” outfit and hang it in your closet and look at it every day as your motivation to lose weight with the restrictive diet and punishing workouts you are doing?
  • Do you walk by a mirror and never look?
  • Do you look in the mirror and speak horrible things to yourself?
  • Do you hate your body, how you look and how you dress?
  • Do you feel lost in how to dress for your current body shape and size?

To truly make a shift in how we feel about our body and ours self, we must first learn to step back into our body and actually learn to like it, even love it. In my Weekend of Nourishing Body, Mind and Soul, we will be talking a lot about how to do that with the amazing and talented Makeup and Image Expert, Adrienne Furrie.

Beautiful: Work it! Is a 60 minute presentation with makeup and image expert Adrienne Furrie designed to help you re-connect with, and to celebrate, your womanly beauty. Bring the fun and the sexy back into your style again with easy to implement, powerful tips and ideas you can put into practice today. Stand up and out for the beautiful, radiant woman you are - no more hiding, turn up your light and shine.


Take Adrienne’s  free, two-minute quiz to see where your image is
supporting you in reaching your goals, and where it’s getting in your way.

What if you never reached your ideal body weight and have the body you wish you could have? Are you going to give up on it and hate on it for the rest of your life? Are you going to wait until you hit a certain number on the scale before you give yourself permission to look and dress amazingly? Imagine how that dims your spirit and prevents you from living an inspired, fulfilled life. How many opportunities, events and invitations do you pass up because you don’t like how you look?

Ladies, we can’t wait until we reach our ideal body weight to look and feel great. We have to look and feel great now, so our light can shine incredibly bright. That is where the transformation begins. That is where we truly begin to shift our relationship with food, body and self. When we do that, it is amazing how different our body looks, how your mind finds balance and how our soul truly shines.

The time is now. Enough waiting.  Enough hating your body. It is time to make a change. Register today for this incredible Weekend of Nourishment.  $399 for a 2 day experience. For all the details and to register click below.


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 Beauty of Food

"If a woman could see the sparks of light going forth from her fingertips when she is cooking and the substance of light that goes into the food she handles, she would be amazed to see how much of herself she charges into the meals that she prepares for [herself], her family and friends.” – Maha Chohan


For some, food is a means to an end, a simple “eat-to-live” formula. For others, food and the act of eating and cooking is a sacred experience. 

Food is a gift, and the act of preparing it can be an art, a creation of beauty and an expression of love. I recall many years ago, a client of mine said such a beautiful statement -“Playing with spices is like painting on a canvas.” 

For many, and perhaps you reading this, may feel like the act of preparing and cooking meals seems like a chore, one more thing to have to do. It can be stressful, time-consuming and uninspiring. But if we are to have a healthy relationship with food so that we can live with vibrancy, how can we do that with no connection to it? Oftentimes, how we relate to food can be a reflection of how we relate to our life. If we are disconnected in the kitchen and with eating, are we disconnected in other areas of our life as well? This is one of the many questions we will explore in my upcoming Weekend of Nourishment.

As part of my Weekend of Nourishing Body, Mind and Soul we will be talking about how to find a sacred connection to food and how to reignite love in the kitchen and bring the joy and pleasure into eating and preparing food. 

I have invited my friend and colleague Lisa Krasnow – the Elegant Vegan, to cater and nourish us with delicious lunches and snacks throughout the weekend. To get a sense of what Lisa will be infusing into our meals, I asked her if she could share her thoughts around food. This is what she wrote: 

Food is sacred. Eating is an art. The process of nourishment is one of the deepest ways we can connect to the essence of our spiritual center.

 As a passionate, vegetable forward, connoisseur, I feel what makes food so beautiful and worthy of reverence is its simplicity.

 The delicacy of a lightly steamed string bean...the texture of tomatoes stewed with garlic, olive oil and basil... the richness of good sourdough bread with herb butter... fresh juicy cold and crisp cherries in July...a piece of dark chocolate with a cup of fresh mint tea, and the list goes on...It is a sensual, succulent and blissful journey to the heart of mother nature.

 The art of eating, tasting and the creative process of making a meal is artistic expression. The cellular sensual reality of being satiated is holy, it is wholeness it is elegant.

It is the sensual process of living and loving life.

 This is the elegant vegan. 


No doubt that The Elegant Vegan will be preparing our food with love, devotion, care, sincerity, with the freshest, and the most nutritious and local ingredients. We will learn from her by tasting and experiencing the sacredness and pure joy she brings to her food and also hear about her own challenges with body image and societies misrepresentation of what health looks like.


If you would like to deepen your relationship with food, get inspired in the kitchen and learn to bring the love, pleasure and joy into your cooking and eating experience then my Weekend of Nourishment will be a perfect fit for you.

There are many other themes we will be exploring throughout the weekend -

  • Mindful eating
  • Loving your body
  • Working through unwanted eating challenges
  • Exploring the hidden meanings of your food cravings
  • Diving deeper into weight loss
  • Breaking nutritional myths and "diet" rules
  • Embracing the Feminine
  • How to find peace with food and body
  • Guest Speaker: Adrienne Furrie, Makeup and Stylist Expert, will teach us how to Look beautiful in the body we have now
  • Guest Movement Instructors, Dori Montgomery and Danielle Moskal will guide us through a Barre and Breath & Stretch class to help us embody (Featured in last week's article)
  • And More!

Please click below for all of the details

Don't miss out on the early bird special. It ends October 31st so register soon!

I do hope you will join me for this inspiring and transformational weekend.

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.


We walk through life disconnected, hurried, rushed. So often we are living in our head, not our body. When we exercise, are we really even present in our body? When we eat are we even experiencing the experience of eating?  If we dislike how our body looks, do we disengage from it, ignore it? As my mentor and Founder of the Institute for the Psychology of Eating, Marc David states, “it is absolutely impossible for clients to achieve real lasting weight loss or shape-shifting or any kind of deep level healing, if they are checked out of their body.”

The theme and practice of Embodiment will be discussed throughout my upcoming Weekend of Nourishment because it is a vital piece to healing your relationship with food, body and self.  If you have challenges with body image, are a chronic dieter, are always trying to lose weight are living a high stress, fast-paced lifestyle, chances are, you are disembodied.  Learning how to reconnect and inhabit the body is the #1 strategy to making long-lasting shifts in body image and in your relationship with food.

Consider your relationship with your body, similar to a personal relationship. Healing your relationship with your body is very much like healing your personal relationship. How can you expect it to grow, to change, to flow, to work if you are disengaged, unkind and disconnected from it?  If you want to shift your body, lose weight, make peace with it, surrender to it, embrace it, whatever it may be for you, you have to be in it first! You have to be present, be kind, understanding, listen to its messages, work with it and most importantly bring love and compassion to it. 

There are many ways we can practice embodiment and many will be discussed in my Women’s weekend such as conscious eating, embracing the Feminine and personal care (more to come on that in my next feature article). One of the most powerful ways in which we can embody is through movement.

As part of my Weekend of Nourishing Body, Mind and Soul, I have invited 2 amazing teachers to help guide us through different forms of movement. The first session will be Saturday afternoon with an Introductory to Barre and Sunday morning we will begin our day with a beautiful embodied breath and stretch session. I wanted to incorporate movement in the weekend to help us embody, to land back in, to reacquaint, to feel, be present and most importantly to bring a little love and consciousness back to our bodies. The truth is, our body works better for us, when we are connected to it, when we make peace with it, when we love on it. That is exactly what you will experience in my Weekend of Nourishment.

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.

Post-Thanksgiving Blues

I truly hope you thoroughly enjoyed your Thanksgiving dinner. But did you or did it leave a bad taste in your mouth? Did you chew it with shame, swallow it with guilt and wash it all down with punishment? I hate to be bleak on a day that is meant to be full of love, appreciation and gratitude, but the truth is so many people eat and feel this way, especially on the holidays.

Did you feel shame that you overate, went back for seconds and had every dessert offered? How about guilt that you “cheated,” that you didn’t stick to your latest diet? And are you planning on punishing yourself in the gym this week and restrict your calories to make up for all that you ate this holiday?

How did you treat your body? Did you look at your stomach in disgust? Did you feel your rolls? Did you scan yourself up and down wondering where the stuffing was going to land? How about the scale? Did you step on the scale hoping for the miracle that you lost a few pounds instead of gained? Are you depressed with what the number actually revealed?

If any of this speaks to you, then these are sure signs that your relationship with food and body need some intervention. Wouldn’t you feel so much freer and your next holiday meal taste so much better if you chewed it with joy, swallowed it with pleasure and washed it all down with gratitude? You can have that and I will teach you how in my upcoming Weekend of Nourishment.

Click here for more information.


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.

Nourishing Wisdom for Fall

I don't know about you, but Fall truly nourishes my soul! The gorgeous colors, the falling leaves, the cooler, crisper weather, getting back into jeans and sweaters, embracing new routines and schedules, warming ourselves up with soups, one-pot meals and comforting teas and of coarse enjoying all the delicious foods that are meant to nourish us at this time of year - pears, apples, plums, pomegranates, hearty kale, colorful root vegetables of squash, yam, carrots, beets and pumpkins.

Fall is the time for grounding and earthing but as we leave summer that transition can leave us feeling a little uneasy, scattered, and unsettled. Are you noticing that within yourself right now? The spontaneity and whimsy of summer quickly comes to a halt and just like that, we are forced into routine, structure, scheduling, the rush, the traffic, the start of school and new projects at work. It is common to feel our stress and anxiety levels rise in this change. These feelings can often be triggers for emotional eating, cravings, binge eating, compulsive eating and mindless eating. Have you noticed you are seeking food to try to feel better about the stress and anxiety of the changing season? 

Perhaps in this transition from summer to Fall, we can heed the wisdom of nature and just as the leaves break from the comfort of their branches, they slowly and gracefully find their way to the ground where they settle. Maybe we too just need to breathe, slow down, trust, and settle in.

One of the ways we can help ourselves adjust more easily to the transition of seasons is to change our diet. The cooler, lighter summer diet does not ground us. If we do not warm our food, cook our meals, increase our lubricating and essential fats and take in the foods that balance us at this season, we contribute to the disharmony in our body and mind and to the discomfort of change. We can become colder, more anxious, our skin dry, some tend to constipation and the increase of colds and flus set in. Energetically, food can ground us, calm us and comfort us and that is what we need in this airy, cooler, windy, moving  season.

The start of a season is always a perfect time to come in for a nutrition tune-up, especially if your summer was full of sugar, alcohol, camping and restaurant eating! It is certainly important to come in if you are noticing that your emotions around the changing seasons are affecting your eating and weight. I welcome you to call me (403)245-2611 or email for a Fall Check In. Start this season off right so you feel healthy, balanced and grounded.

Happy Fall everyone!



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.

Superfoods to Supercharge your Runs

I recently gave a talk to a group of runners and focused on how to enhance energy, stamina, performance and recovery time by simply incorporating Superfoods into their diet. Whether you are a runner, biker or interested in enhancing your nutritional lifestyle, these 4 Superfoods offer incredible benefits to your health.

Bee Pollen – original superfood

·         One of the most complete foods found in nature

·         Alkaline

·         High antioxidant levels (counter oxidative damage and boosts immune system)

·         Increases strength, endurance, energy and speed and provides quicker recovery from exercise

·         Increases strength by 40-50%

·         Increases performance

·         High in B vitamins (good for stress, nerves, brain and hormone function)

·         High in minerals

·         One of the richest sources of bioavailable protein (5-7 X more protein than meat, eggs or cheese)

·         High in enzymes



-1 Tbsp daily (start at ¼ tsp and work yourself up)

-Can be consumed as a snack (sprinkle on organic full-fat yogurt, fruit salad or salads

-Can be blended into smoothies or elixirs or sprinkled into desserts (chia pudding)


Gogi Berries – the fountain of youth

·         Adaptogen: invigorates and strengthens the system while helping the body deal more effectively with stress by supporting the adrenal glands

·         Enhances stamina, strength and longevity

·         Most nutritionally rich berry:

·         Complete protein source: 19 amino acids, 8 essential amino acids, including phenylalanine (supports the adrenals)

·         High in minerals, B vitamins and Vitamin E

·         One of the highest antioxidants of any food – 2-4 X amount of blueberries and highest amount of carotenoids

·         Stimulates the body to make HGH (anti-aging hormone)

·         Anti-inflammatory, Boosts the immune system

·         Balances blood sugars

·         Hydrating



1 Handful daily

-add it to trail mix, power balls/bars

-goes well with Cacao nibs

-add 20 goji berries to any tea

-Make goji water (3 cups room temp water, 1 large handful goji berries, soak for 2-4 hours)

Cacao – Food of the Gods

·         Highest concentration of antioxidants of any food in the world (more than red wine, blueberries, green tea, acai, pomegranate and gogi berries combined!)

·         Only pant food source that contains Anandamide – “bliss chemical” – released when we exercise

·         Anti-inflammatory omega 6

·         Extremely high mineral content:

o   Magnesium: relaxes the muscles

o   Iron: oxygenates the blood

o   Chromium: balances blood sugars

o   Manganese: supports joints, muscles and tendons

o   Zinc: essential for the immune system



-1 Tbsp daily (raw cacao nibs or powder)

-blend in coffee or smoothies

-sprinkle raw cacao on fruit salad or desserts (coconut or cashew ice cream)

-Add it to trail mix or power balls


Maca – Andes Aphrodisiac

·         Powerful strength and stamina enhancer

·         Adaptogen: balances and stabilized the body’s glandular and hormonal system, nervous system, cardiovascular system and musculature system

·         Helps body to adapt to stress

·         Increases energy, endurance, oxygen in the blood, physical strength, neurotransmitter production and libido

·         High in lipids, minerals, B1, B2, Vitamin C and E, amino acids

·         Increases immune system



-2 Tbsp Maca powder a day in smoothies, tea, nut milks or coffee


Honorable Mentions:

·         Hemp seeds

·         Coconut

·         Raw Honey

·         Spirulina: complete protein, high in sulfur (increases physical strength, agility) and antioxidants, immune booster

·         Aloe Vera – anti-inflammatory, hydrating, digestive support


Resource: Superfoods by David Wolfe




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 - The Pitta Season

In Ayurveda – an ancient form of East Indian Healing, summer is the season of Pitta. The elements that make up Pitta are fire and water. Pitta emits heat so the summer diet and lifestyle must be full of foods and practices that reduce that fire. If we don’t take in the cooling and light foods that are naturally available to us at this time of year we can become overheated, intense, fiery, irritable, overly competitive and critical, have anger outbursts and be more prone to sunburn, inflammation and irritation from mosquito and other bug bites.

When we are aligned with the perfection and wisdom of seasonal eating and eat the cooling and light foods throughout summer, we stay balanced. Ayurveda teaches us that wellness does not come without balance.

This season Mother Nature provides us with sweet, bitter and astringent foods to cool us, pacify the heat and provide us the high energy we need for the long days and nights.  Some of the best and most balancing foods to incorporate throughout the summer are:

  • Blueberries
  • Raspberries
  • Strawberries
  • Cherries
  • Plums
  • Nectarines
  • Peaches
  • Apricots
  • Peas
  • Carrots
  • Celery
  • Cucumber
  • Summer squash
  • Asparagus
  • Green and yellow beans
  • Lettuce
  • Spinach
  • Basil
  • Dill
  • Parsley
  • Cilantro
  • Tarragon
  • Coconut
  • ground flaxseed
  • hemp seeds
  • white wild-caught fish (pickerel, sole, cod, halibut)
  • raw honey and bee pollen

The most important lifestyle practices this season are to have fun, be spontaneous, try new things, stay cool, swim, play, vacation and take time out from busy, rigid schedules and deadlines and just be. If we don’t take time out to relax then we create excess Pitta in our body, mind and soul.

One of the areas you can try to be adventurous is with your food. Remember how we do life is how we do food. If you are adventurous and try new things in your diet then you can be adventurous and try new things in your life. I recently had a client who told me she was trying so many new proteins in her diet and realizing that she liked a lot of new foods she had never tried and that she was having a lot of fun experimenting and being open. She realized that she was doing the same in her life as well. 

The new food we tried in our family the last few weeks was Kohlrabi – a nutritious, delicious, seasonal and local vegetable. You can eat this vegetable raw – simply peel it and slice it for a sweet, crisp and refreshing veggie (my kids love it!). Add it in to salads and shred it into slaws. You can also roast it like a potato. Julienned, it can be stir-fried with a little butter, lemon and parsley. According to the Organic Cook’s Bible, “Kohlrabi is packed with nutrition. A cup of boiled Kohlrabi provides the full daily requirement of Vitamin C and more than 25 percent of a person’s daily potassium needs.”

So get out there my friends! Enjoy the summer, love on the Farmer’s Markets, embrace new foods, eat sweet, bitter, astringent foods to stay cool and balanced, try new things, be adventurous, take time out to enjoy life and pacify the Pitta heat with all the best foods and fun summer has to offer.


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.

Setting Successful Weight Loss Goals

Recently while at a lecture with Dr. Demartini, he spoke about the importance of setting goals that are congruent with your highest values. While he was speaking I got inspired to write this article because I felt this teaching could be applied to setting successful weight loss goals.

As Dr. Demartini explains, your highest values are what you spend most of your time, thought, money and energy on. They are what you think about most, talk about most and what you are most inspired about. How you live your life demonstrates what you value most.

The 7 areas of life are where we find what we value:

·         Family/Relationships

·         Social

·         Health

·         Mental

·         Religious/Spiritual

·         Vocation

·         Financial.

If you truly want to lose weight, you need to find your WHY. You need to know what you truly value (not what you think you should value, but what your life truly demonstrates), and link your weight loss goals to those things.

For example, if family is your highest value, then how and why will losing weight benefit that value? If financial success is your highest value, then how will losing weight help you increase your financial power? If spirituality is your highest value, how will losing weight support your growth and transformation? If you value your work, how will losing weight help you be more productive, effective and successful?

Many people on the pursuit for weight loss say they want to lose weight, but don’t necessarily have a strong enough WHY. They often say,

“I want to lose weight to look better,” or “to feel better,” or “to be happy.”

But why and for what? Answering these two questions is where you find your inspiring reason for weight loss. If your WHY is not inspiring and meaningful enough to you, you will find your weight loss goals are short-lived.

  • Do you set yourself up for failure because your goals aren’t truly in alignment with your highest values?
  • Is your idea of weight loss based on a fantasy of what you think you should look like?
  • Are your weight loss goals based on an image of the past of what you used to look like?
  • Are your weight loss goals based on what others, society and media think is ideal to look like?
  • Are you creating your weight loss goals based on what a scale or a chart says?

The key for weight loss success is to not do it from a place of desperation, but rather do it from a place of inspiration.

Often weight gain happens because you are not living according to your highest values. Dr. Demartini says, “Immediate gratifications and addictive behaviors [ie sugar, caffeine, junk food] are compensations for unfulfilled highest values.” You are living from a place of needing to do, having to do and should do, vs. choosing to do, liking to do and loving to do. When you aren’t doing inspiring and fulfilling things every day, you often eat for the pleasure, joy and the fun you are not receiving from your day. As Demartini further explains, “if you don’t fill your day up with high priority actions, you will fill your day with low priority distractions.” And guess what, that contributes to fatigue, illness, overeating, emotional eating, binge eating, compulsive eating and ultimately weight gain.

Until you change your day and get inspired about your life, your weight will be challenging to lose. And guess what, losing weight doesn’t help you change your life. It is often the bonus to the changes you made in your life that fulfill and inspire you. Don’t set up a weight loss goal because you think it’s going to bring you more happiness. You have to find your happy first, which will then be the inspiring reason, the why, you want to lose weight, feel better and look better. The weight itself is secondary my friends!!

So when thinking about your weight loss in order to have success it is essential to set congruent goals that are true to you. Don’t say you are going to get a gym membership if you hate the gym! Don’t say you are going to lose weight so you can fit into your old wedding dress, because you can’t live in the past! Don’t say you are going to lose weight and go on a diet if you hate restricting food. Don’t lose weight if you think it’s going to make you happy, be happy first!

This is a shift in the way we think about weight loss, but hey, how many times have you tried to lose weight and then didn’t succeed? You didn’t fail because you can’t do it, because you are not strong enough or you don’t have the willpower. It’s just because you never had a big enough WHY, you never set inspiring and congruent goals and you didn’t make the changes in your life that were making you unhappy and unfulfilled in the first place!

This is where the weight loss work begins my friends and I am so inspired and called to help you work on this. Book a consult with me so we can get clear on your highest values, your WHY and create meaningful and inspiring weight loss goals that you will achieve.

Yours in health and vitality


(403)245-2611 /



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 and Fertility

"A recent study shows that 11.5% to 15.7% of Canadian couples have infertility. That's almost one in six couples."
(Resource: Infertility: More Common Than you Think, 
The good news is that with proper nutrition and lifestyle intervention many couples have been able to conceive and have a healthy pregnancy even if they were initially challenged.

Optimum nutrition is the foundation for making healthy babies! What you eat matters and may constitute one of the most important factors in creating a healthy mother, father and child – preconception, pregnancy and post-partum.

There are many nutritional and lifestyle factors that con contribute to fertility challenges, stressful pregnancies and even post-partum depression :

  • an imbalance of macronutrients (most commonly a deficiency in protein, essential fats and an excess of carbohydrates)
  •  elevated insulin levels
  • hormone imbalance, PCOS, endometriosis
  • thyroid underactivity and adrenal fatigue
  • specific vitamin and mineral deficiencies
  • excess toxins
  • poor digestion and malabsorption
  • high stress
  • unresolved emotional trauma and conflict

With the power of foods and learning how to tweak, adjust and optimize your diet you can make a tremendous difference in “fertilizing the soil” your body requires to conceive and to have a beautiful pregnancy. There is so much we can do with the power of foods to support fertility and to ensure a healthy pregnancy and a balanced post-partum transition.

Sometimes we need to go beyond the physical level of the “what and how to eat” and explore the possible mental/emotional and spiritual blocks that are making it difficult to conceive. What we eat, how we eat, why we eat and the stresses that may be blocking our physiology are all important considerations on your journey.   Exploring and nourishing the body, mind and soul are key elements you will address when working with Nutritional Therapist, Amy Bondar.

According to Aviva Jill Romm in The Natural Pregnancy Book, “Excellent nutrition is more than just taking in a certain number or recommended daily allowances; it is also an awareness of how we prepare, eat and digest our food, of how we feel about our bodies, as well as our emotional, mental and spiritual selves, of what chemicals are in the foods we eat and how these affect not only our own health, but our baby’s health and the health of our environments. Nourishment is a holistic experience that goes far beyond simply eating.”

Amy's Pre-Conception Fertility Program:
Creating an Optimum Foundation for Fertility
1. Comprehensive Nutritional Intake and Analysis
This 90 minute initial session will explore your current health, health history, lifestyle and nutrition as well as detect any nutrient, organ or hormonal imbalances that will be important to restore to create an optimum fertile body.

2. Personalized Nutrition Program
Based on your nutritional intake Amy will customize a nutritional program for you that will show you how to ensure your nutritional foundations are in place so that your body is fertile, healthy and vibrant. This program will include specific meal suggestions and supplement recommendations that will support your individual needs. 
3. Nourishing the Soul
For many people unresolved conflicts and stresses can often be at the root of fertility challenges. If necessary, Amy will work with you to resolve any unresolved issues that may be blocking you. This can play a significant role in supporting a healthy physiology and putting your body, mind and soul in an optimum state to conceive. 
4. Follow up
Since it takes the blood cells 120 days to create new, healthy and vibrant cells, it is best to follow up in 3-4 months from when you began the program (unless otherwise needed) to see how your body is adjusting and feeling with this new way of eating. Symptoms and supplements will be reassessed and additional tweaks, and additions to your diet will be recommended.

Pre-Conception Program Package is $650.00
or pay per session ($180/session).
Save $70 to do the full program. Payment options available.

Amy will educate, inspire and guide you to awaken to the power of foods and to nourish your body, mind and soul so that you can create the greatest foundation for you and the child you are meant to have.

For more information and to book your fertility consult, contact or (403)245-2611


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.