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.

Recipe: Cacao, Chia, Berry Superfood Pudding

Cacao beans are considered the “food of the Gods” and are one of nature’s most magnificent superfoods. They are loaded with minerals and according to David Wolfe, author of Superfoods, “they have the highest concentration of antioxidants than any food in the world.”  Raw Cacao is high in tryptophan which enhances mood, supports cardiovascular health, enhances brain function, balances blood sugars and has an impressive nutrients profile.

Chia means “strength” and these seeds pack a powerful nutritional punch! They are incredible to boost energy, stamina and create satiation in the body. They are an amazing source of anti-inflammatory omega 3 fatty acids and 1 ounce contains 11 grams of soluble fiber making them an excellent option for healthy digestion and regular bowel movements. This high fiber food is also key to balance blood sugars making it a great Superfood for Diabetics and those with insulin resistance. Chia seeds are rich in minerals and are another excellent source of antioxidants.

Combining these 2 Superfoods with berries, makes this delicious pudding a perfect nutritious treat for any time of the day!

Cacao, Chia Seed and Berry Superfood Pudding (adapted from Made with Love)


  • 2 Cups chilled coconut milk or other alternative milks (coconut milk gave it the best pudding texture, while rice and hemp milk left it a little watery)
  • ½ cup chia seeds
  • 5 Tbsp raw cacao powder (I grind raw organic cacao nibs)
  • 5 Tbsp maple syrup
  • 1 Tbsp vanilla extract
  • Pinch of sea salt
  1. In a small bowl, whisk all of the ingredients together
  2. Divide into 4 serving glasses
  3. Cover and refrigerate for a minimum of 2 hours (the longer it sits the thicker it gets)
  4. When ready to serve, top with berries of your choice and enjoy!

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.

Aromatouch - A Profound Wellness Experience

AromaTouch is a perfect way to nourish your body, mind and soul.

In this 1 hour hands-on essential oil treatment you will surrender and relax, strengthen your immune system, relieve tension, pain, worry and stress, elevate your mood and feel balanced, centered, grounded and at peace. What could be better than that?!

Stress Management / Immune Enhancing/ 
Inflammatory Response Reduction / Homeostasis

Come have an experience and leave feeling AMAZING!

  • $99.00
  • Book with Amy - / (403)245-2611

"That was amazing"
"I feel wonderful"
"I feel centered"
"I came in feeling anxious and now I feel really grounded"
"Everybody needs to experience this"
"That was a gift. Thank you"

"Feeling tightness, stress and tension of busy life and two active sons, I arranged my first aroma-touch treatment with Amy. She simply applied specific oils in a systematic and relaxing way. Within the first few moments I could feel my body start to relax and negativity slip away. It wasn’t just about relaxation brought on by her touch, it was also about spending a moment with each oil. Balance, lavender, wild orange and aroma touch are just a few that really appealed to me. With each breath I was able to be mindful and fully appreciate the physical and emotional gifts that come with these oils. Subsequent to the treatment, the effectiveness of the oils stayed with me and I was able to move through the rest of my day relaxed and focused. As the treatment lingered, I felt emotionally grounded – the improved emotions and responses stayed with me. I was more able to enjoy my day and my family. Thanks Amy, I highly recommend your aromatouch treatment." - E.H.




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 Menopausal Shift

Over my 14 years of practice, I have worked with so many women who struggle with their weight and changing body throughout menopause and beyond.

The truth is, in the Menopausal phase your body changes, your metabolism slows and for many women weight gain occurs.  Certainly it is important to ensure your nutrition and exercise support these hormonal shifts and do what you can to have the healthiest body to carry you through your life, but in menopause the body is meant to look different and be different because you as a woman are different. 

The menopausal body is meant to be a Queen body, not a Princess body. It is meant to look solid, feminine, soft, curvy, and fluid. This new body is meant to carry a woman’s message, her service, her love, her knowledge, her accumulated wisdom. It is meant to be the strength for her family, her work, her mission, her community, herself.

This is a woman’s phase of life to make peace with her food, to make peace with her body and to make peace with herself.  It is absolutely important to find joyous movement and to eat incredibly well, but instead of doing for the goal of fitting into a different dress size, rather move and eat for longevity, to slow the aging process, to prevent chronic disease, to feel amazing, to glow and to have energy and vibrancy so that you can do all the things you love to do. 

In this phase of life, instead of focusing your thoughts, energy, feelings, around your waist line, rather focus it on what you are most meant to be doing. Where would all of your energy and thoughts go if it wasn’t focused on losing weight? Menopause provides women with the opportunity to make changes, clear out what no longer serves, decide who she wants to be, how she wants to be and what she wants to be in this phase of life.

Aren’t you tired of dieting, hating on your body and the constant struggle with food? Is this really what you still want to be dealing with in your 50s, 60s, 70s and 80s? If your answer is no, then imagine what it would feel like to step in, own and stand in the glory of your body as it is right now and own the beauty of who you are as a woman? What would your life and impact on others be like if you walked through your day with that conviction?

And when you are who you are most meant to be and doing what you most love to do and releasing what no longer serves, your body will find its rightful place as a Sage, a Wise woman, a Queen, a Warrior, a Strong Woman archetype you are meant to be throughout Menopause.

If you are ready to explore this new way of shape-shifting your mind and body and you really want to transform your relationship with food, body and self in this menopausal phase, then call me so we can begin this journey of nourishing your body, mind and soul. (403)245-2611 or

Physically – You will awaken you to the power of food and ensure what you are eating and how you are eating is right for this phase of your life and provide you with the right supplements and/or essential oils to support your changing hormones

Mentally and Emotionally – You will explore your relationship with food and body and resolve the unresolved conflicts and stresses that are likely causing you to hold on to unneeded weight that is meant to be shed in this Phase.

Soulfully – You will step into a new female archetype and explore your mission and purpose and who you are most meant to be and what you would love to do in this phase of your life.

It is my mission to help you transform your relationship with food body and self by going on a journey of nourishing your body, mind and soul. If you are ready to do the work, call or email today. (403)245-2611 or

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.

Symphony of the Cells - New Service Available

I am very excited to be offering a new service that can help support your journey toward optimum wellness.

Symphony of the Cells™ is an effective hands-on massage technique for applying essential oils to create physical, emotional and spiritual harmony within the body.  

There are 12 different protocols that can help with hundreds of illnesses and conditions. There truly is a protocol for ANY condition you or a loved one may be facing.

  • Cardiovascular: Cholesterol issues, High blood pressure, Diabetes, Varicose Veins, etc.
  • Digestive: Candida/Yeast, Constipation, Heartburn, IBS, Crohn's etc.
  • Hormone Balance: Hypoglycemia, Menopause, Depression, endometriosis, Infertility, etc.
  • Infectious Disease: MRSA, Pneumonia, Mono, Lyme Disease, Shingles, Parasites, etc.
  • Inflammatory: Fibromyalgia, Lupus, Gout, Arthritis, Back pain, anything "itis" etc.
  • Lymphatic: Weight Loss, Cellulite, Edema, Kidney Stones, Fibroids, etc.
  • Maxim: Allergies, Liver, Migraines, Kidney Stones, Cancer, Tumors, etc.
  • Neurological: Insomnia, Bell's Palsy, Concussions, Depression, Thyroid, MS, etc.
  • Osteo: Neuropathy, Rheumatoid Arthritis, Gout, Osteoarthritis, etc.
  • Respiratory: Asthma, Sinusitis, Croup, Congestion, Cough, Pneumonia, etc.
  • olar: drenal fatigue, chronic fatigue, stress, anxiety, etc.
  • Basic: Ear aches, Colds, Congestion, Pink-eye, Headache, Fever, etc.

Each protocol uses specific Certified Pure Therapeutic Grade essential oils which focus on a specific system of the body allowing for detailed targeting of the symptoms and underlying causes of many ailments and illnesses.

Whether you are looking to help yourself or a loved one improve an ongoing ailment or illness or are simply interested in supporting your body as part of your wellness practice, Symphony of the Cells™ is a beautiful treatment worth experiencing.

1 hour treatment / $150 plus GST

For more information or to book your appointment today, call Amy at (403)245-2611 or email

The information shared in this email is provided by Boyd Truman – Symphony of the Cells™



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 Partner Sabotaging your Nutritional Intentions?

Does your partner gift you candy and chocolates when you are trying to lose weight?

Does your partner bring chips, pop, fast food, desserts and other foods into the house when you are trying to change your eating habits?

Do you have good intentions about what you want to eat and then get to the kitchen and get tempted by something unhealthy your partner is eating or cooking?

Do you ever feel like you have to sneak what you are eating so your partner doesn’t see or make comments?

Does your partner know that you struggle with food?

Does your partner turn his or her nose up at the healthy dinner you took time prepare?

Have you tried to change your diet and feel like you get no support?

It is very common to feel alone in the pursuit of changing your diet and it makes it even harder when your partner is uninterested in coming along for the ride. When one person is trying to be healthy and the other is not invested in their health, it can create a lot of strain and resentment.  

The truth is what you and your partner eat impacts your relationship. What you eat influences your energy, libido, mood, ability to handle stress, how well you sleep, your appearance, your digestive health, your ability to prevent disease and so much more. All of these things matter to the wellbeing of your relationship.

Are you tired of hearing about your partner’s aches and pains? How about the excessive gas?  Is the tossing and turning and snoring ruining your sleep? Do you wish your partner had more sex drive? Do you run for cover when your partner gets “hangry”? Are you worried that your partner’s excess weight is going to lead you down a road of illness? Take stock of all of the things you put up with as a result of your partner’s poor food choices because those food choices impact you.

So why not make it a joined effort? Couples that grow together, stay together. What would your relationship be like if you got healthy together, ate well together, cooked well together and nourished one other. There is a lot to be said about bringing the love back into the kitchen and couples that heat up the kitchen heat up the bedroom too!

For the month of February I am offering a Partner Nutrition Special. Come for a Couple Consult $299.00 and see how you can both get on the same nutritional page and make a commitment together to optimize your health for the betterment of your relationship. Book your consult today (587)436-2692 or email



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 Power of Essential Oils - Jan. 15th

Essential oils have changed my life.

Would you like to know how they can change yours?


Join Amy Bondar, Nutritional Therapist for a fun, free and informative class and learn how to use some of the most practical, easy and powerful natural solutions for every day health concerns.

Learn how you can:

·         Reduce stress

·         Uplift your mood

·         Increase energy

·         Boost your immune system

·         Manage weight and cravings

·         Improve digestion

·         Deepen your sleep

·         Ease sore muscles

·         Improve mental and emotional well-being

·         Balance hormones

·         Make your home smell great and so much more!

NEW!!! Get an iTOVi scan for only $20 to find out the exact essential oils and supplements your body needs to correct imbalances (optional).

When: Sunday, January 15th, 11am

Where: 2031 25 St SW





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.

New Year's Resolvalution

Instead of a New Year’s resolution consider a New Year’s “Resolvalution.” Instead of trying to commit to doing something, why not explore and find a solution to why you haven’t been doing it in the first place.

For example, if your resolution is to cut out coffee, have you even asked yourself why you are drinking coffee in the first place. Do you drink it because you love it? Do you drink it because you are so exhausted in the morning you need it to wake up and get going? Do you drink it because you need an escape and break from work that is mundane or meaningless? If you love it, why would you decide to take it out? If you drink it for energy, then what in your life is draining you and fatiguing you? What would you need to resolve and change in order to find the energy that already resides within? If you drink it because you need a pick-me-up from uninspiring work, then how can you make your job more meaningful and fulfilling?

If your resolution is to start exercising, have you even asked yourself why you haven’t been doing it in the first place. Is it because you hate to exercise? Is it because you don’t have the time? Is it because your exercise goals are too lofty? If you hate the gym, then don’t resolve to buy a gym membership and workout 5 times a week. Find a form of movement you love to do and do it because you love it, do it for the pleasure and joy it brings you and for putting a smile on your face. Don’t do it for weight loss, do it because you sincerely enjoy it. If you don’t have the time, have you reevaluated how you are planning your day and when you can realistically create time for a workout? If you don’t change your day and schedule it in, your resolution will fall short. If you stopped exercising because you can’t reach your intended goals, then have you asked yourself what is a reasonable and doable goal?

If weight loss is your New Year's resolution, then what do you need to resolve in your life to help you lose weight? Are there unresolved stresses and conflicts that are contributing to your excess weight and that trigger you to eat poorly? There is no point going on another diet until you resolve the real reason behind your weight challenge. No amount of restricted calories and eliminations will give you long and lasting weight loss but resolving what isn't right in your life will guarantee it.

These are the questions that are necessary to explore in order to make lasting changes. Most people when making New Year’s resolutions fail to succeed because they are not making the significant lifestyle changes that are necessary. It is essential to look at the underlying reasons to why we do or don’t do the things we are seeking to change and then do the hard work to change them.

It’s time to do this Resolution thing differently. It’s time to go through the back door. It’s time to make the long lasting changes that only come from deep exploration, and an honest change to a lifestyle that isn’t serving you.  It’s not the easy door to open, but it is the one that will offer great insights, aha moments, growth, healing, and lasting resolve that will make a New Year’s resolution last for years to come.

So my friends, what are you ready to resolve this year? If you would like to explore and find the answers to these questions and more, then I welcome you to a new journey that will forever change your relationship with food, your body and yourself. Don’t wait for your New Years’ Resolution to be a fleeting thought, book a consult today ( or (403)245-2611) to make 2017 about lasting, valuable and meaningful change.

ours in health,






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 Power of Essential Oils - Dec 4


Essential oils really work (if you use the right ones!) and are a perfect adjunct to your nutritional lifestyle. Join Amy Bondar, Nutritional Therapist and doTerra Wellness Advocate for a fun, free and informative class and learn how to use some of the most practical, easy and powerful natural solutions for every day health concerns.

Learn how you can:
·         Reduce stress
·         Uplift your mood
·         Increase energy
·         Boost your immune system
·         Manage weight and cravings
·         Improve digestion
·         Deepen your sleep
·         Ease sore muscles
·         Improve mental and emotional well-being
·         Balance hormones
·         Make your home smell great

And so much more...

When: Sunday Dec. 4th 11am-12:30

Where: 2031 25 St SW











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 Lack of Fulfillment Affecting your Weight and Eating Callenges?

So much of the work I do is inspiring, educating and guiding my clients to find their loves, their calling, their purpose and the things that fulfill them – physically, mentally, emotionally and spiritually.  This is one of the greatest ways to shift their physiology, awaken their metabolism and transform their relationship with food. The most fulfilling part of my work is to help women find their wholeness by helping them to find their purpose. When this light gets awakened metabolism changes and the reason for eating has new purpose. Eating is no longer about weight loss it becomes more about feeling good and having the energy and vitality to do what you love.

For many women excessive dieting and exercise can be the most important thing in their lives. It can become all-consuming and a distraction because they are not doing what they would love to be doing or they are not on their soul’s path. They have lost their purpose and their calling. I often see this with women going through menopause when they become “empty-nesters.” Many women often lose their identity at this phase in their life. For years they have given so much of themselves to their families and serving others while they lost what was important, valuable and meaningful to them outside of being mothers and wives. They often do not know what excites them or what their loves are. There are many reasons for weight gain during menopause, but in these situations, women’s weight and eating challenges may be due to their stored and untapped energy. Inspiring them to reclaim their identity, identify with a new female archetype, encouraging them to step into their “Queendom” and step into who they are most meant to be, may be a pivotal piece in helping their metabolism and hormones flow.

Here’s a theory: many menopausal and post-menopausal women of today are the young girls of the 1950’s generation - “the housewives.” This was the decade when dieting became part of popular culture. These girls who were in their late teens or early twenties, moved out of their parent’s home, into a home with their husbands, had kids and took care of the home. They never had time to find out who they really were. Many did not go to school or if they did, did not pursue careers because they had children. Some women may not have been completely fulfilled by that and so turned to chronic dieting as something to do. In these situations, it is common for women to use chronic or compulsive dieting and excessive exercise as their purpose. It gives them something to think about, talk about, focus on and analyze. It gives them a measurable outcome, something to control, something to call their own and a specific goal to achieve. In my experience, many stay-at-home mothers who are unsatisfied, unfulfilled and mentally uninspired often focus on weight and dieting, more so than women who love and feel inspired by what they do and feel fulfilled. Many stay-at-home mothers feel trapped which may be a metaphor for trapped weight. Marc David, Founder and Director of the Institute for the Psychology of Eating says, “when we express our potential, our metabolism flows.”

In Women who Run with the Wolves, Dr. Clarissa Estés writes,

Overkill through excesses or excessive behaviors, is acted out by women who are famished for a life that has meaning and makes sense… when women do this they are compensating for the loss of regular cycles of self-expression, soul-expression, soul satiation.

For many women, excessive dieting and exercise and obsessing about weight loss may be compensation for an unexpressed and unfulfilled soul. Powerful questions I ask women in these situations are, “Who would you be if all that energy didn’t go into chronic dieting?” “What would you be doing?”  “Where would that energy go?” These questions often reveal what a women’s true calling and purpose is. As Marc David poignantly states, “the only way the female body can be what it is meant to be, is if she is the woman she is meant to be.” Encouraging women to find their purpose and live their loves is the key in shifting their relationship with food, body and themselves. This is what my work is dedicated to.

If your life lacks purpose, fulfillment, joys, and pleasure and if you are constantly craving food, eating emotionally, fatigued and always wondering why you can’t stick with a diet, then there is a huge connection here and a perfect opportunity to explore the deeper meaning behind your weight and eating challenges. I would be fulfilling my mission if I can explore this with you. A Soulful Nourishment session is 90 minutes/$180. Don’t you think it’s time to approach your weight and eating challenges differently? You must nourish your soul first, so that nourishing your body becomes about wellness, not dieting.

Yours in health,                                                                        









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 Brain Health

When it comes to mental health what we eat and how we eat matters. Mood swings, fatigue, apathy, poor memory, lack of concentration, difficulty sleeping, depression, postpartum blues, irritability, overeating, addictions, anxiety, ADD/ADHD, epilepsy, Autism, OCD, Schizophrenia, dementia, MS, Alzheimer’s and Parkinson’s disease, can all have powerful improvement when the brain receives proper nourishment. There is so much we can do with the power of food to create balanced brain chemistry and improve the way in which we feel, think, function and behave.

“How you think and feel is directly affected by what you eat. Eating the right food has been proven to boost your IQ, improve your mood and emotional stability, sharpen your memory and keep your mind young.”

– Patrick Holford, Author of Optimum Nutrition for the Mind

The following are powerful and effective nutritional tips to help you nourish your brain

1.      Eat quality protein at every meal

Protein contains amino acids. Amino acids produce the neurotransmitters in the brain – the feel good hormones. The production of serotonin, melatonin, adrenalin, noradrenalin, dopamine, GABA, and others are dependent on the protein you eat, digest and assimilate.  

For example if you eat tryptophan rich protein like wild game meat, walnuts, chicken, turkey,  or cottage cheese, you lay the foundation for serotonin production. Serotonin makes you feel happy, boosts your mood and keeps depression at bay. Serotonin also helps make melatonin which is your key to good sleep.

The amino acid Tyrosine which is highest in wild game meat, pork, cottage cheese and turkey, helps to produce dopamine, adrenalin and noradrenalin. These neurotransmitters help you feel good, keep you feeling motivated and help you handle stress.

GABA helps keep you calm and pacifies anxiety. The production of GABA is made possible by the taurine rich proteins like halibut, liver, walnuts, almonds and lentils.

Just by increasing the protein in our diet, we may be able to experience improvement in depression, anxiety, insomnia, restless legs and our ability to feel good and handle stress optimally.

2.      Eat Good Fats

Simply put, essential fats make you smart. Fats feed and fuel the brain and are imperative for intelligence, memory, focus and concentration. As Patrick Holford states in Optimum Nutrition for the Mind, “some fats are not only vitally important for you, they are vitally important for mental health.” Many mental imbalances like ADD, Schizophrenia and depression and diseases like Alzheimer’s have been linked to a deficiency in essential fatty acids.

Increasing omega 3 rich foods like wild-caught fish (mackerel, salmon, herring, sardines), fish oil, flaxseed and flax oil, hemp seed and hemp oil and walnuts can be game changers for how your mind thinks and functions.

Healthy Omega 6 fats for the brain include hemp seed and oil, pumpkin, sunflower and sesame seeds, evening primrose and borage oil.

Simply eating low mercury, wild caught fish 2-3 times a week, taking a daily fish oil supplement and enjoying 1-2 Tbsp of seeds and a handful of walnuts every day can change your brain function in an incredible way.

3.      Get the right kind of glucose

Your brain relies and utilizes glucose more than any other organ in the body. Glucose is considered the most important nutrient of all for the brain. Glucose comes from the breakdown of carbohydrates but the key is to make sure you are consuming complex carbohydrates vs refined. Fruit, vegetables, legumes, lentils, nuts, seeds and whole grains such as oatmeal, brown rice, wild rice, buckwheat, quinoa and millet are the best forms of carbohydrates. They are whole foods that contain fiber and important nutrients and they offer the body and brain energy.

Complex Carbohydrates also keep blood sugars and insulin stable which is imperative for the prevention of inflammation. Inflammation has been linked to brain diseases and imbalances like MS, Alzheimer’s, epilepsy and depression. Keeping inflammation at bay with a whole food diet, eating regularly and consuming the right amount of protein, essential fats and carbohydrates every day are important nutritional practices for achieving healthy brain function.

4.      Consume Phospholipids

Phospholipids are the key players for memory and can be an excellent way to help prevent or slow the progression of dementia and Alzheimer’s disease.  They are also important for comprehension, focus and attention. These fats provide insulation and help form the myelin that protects the brain to ensure efficient nerve signals for optimum mental performance.

Phosphatidyl choline which is essential for memory comes from fish, especially sardines, egg yolks, organ meats like liver, non-GMO soybeans and nuts.

Phosphatidyl serine (PS) helps brain cells communicate and has been shown to be helpful for MS, memory decline and depression. PS is highest in organ meats and in lecithin granules which you can get at health food stores. Adding 1 Tbsp a day of lecithin to oats, yogurt or smoothies can be an amazing memory booster.

5.      Supplement with B Vitamins

There are many vitamins, minerals and antioxidants that are important for healthy brain function but the B Vitamins stand out to be the most important, especially for mental health.  B Vitamins play out so many different functions in the brain and they are also the key cofactors to converting amino acids into neurotransmitters. Without adequate Bs the feel good hormones don’t get produced and our memory and behavior can be affected. For example Vitamin B6 is necessary for the production of serotonin. If you don’t have enough B6, serotonin production will be suboptimal and that can contribute to the formation of depression. Niacin deficiency has also been linked to Schizophrenia and OCD.

The highest sources of B vitamins are bananas, avocado, chicken, whole grains, and leafy green vegetables. But high stress depletes our B Vitamins so it is often important to add a B complex to your supplement protocol especially if you have high stress and are concerned about your mental health.

There are so many factors that contribute to poor mental health:

·         Heavy metals

·         A processed refined diet full of additives, preservatives, food coloring, MSG and Aspartame

·         Excess sugar, caffeine and alcohol

·         Food sensitivities and allergies

·         Genetics

·         Unresolved emotional conflicts

·         Stress

·         Food sensitivities and allergies

·         Excess use of electromagnetics (electronics, computers, tv, cell phones, etc)

·         A disconnect from living your life purpose

·         Lack of daily inspiration and fulfillment

Although mental health is complex and there are many contributing factors to consider, there is so much promise when you awaken to the power of food and change your diet and use specific supplements and Certified Pure Therapeutic Grade essential oils. If you want to optimize how you think and feel and you want to be preventative and proactive to ensure you are protecting and nourishing your brain now and into the future then a nutritional consultation with Nutritional Therapist, Amy Bondar is a smart place to begin.                          (587)436-2692









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.

Welcome to Fall! A Gift for You

Fall is my favorite time of year. The crisp and refreshing air, the gorgeous colors, the falling leaves and the desire to be grounded, wear sweaters and eat soup is so welcoming! As the seasons change our diet and lifestyle need to change too. It is important to align ourselves with nature's rhythms so we stay balanced, prevent colds and flu and give our body what it needs to be well.

Seasonal Eating is one of my favorite nutritional teachings. It offers so much wisdom, it simply makes sense and if we follow it's teachings, we maintain health. So whether you are a new client or have been journeying with me for years, I welcome you to listen to this pre-recorder lecture. This is my gift to you so I hope that you will make the time to enjoy it, give yourself permission to put your feet up and enjoy a cup of tea while you take in this beautiful nutritional wisdom.


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.

Decoding your Food Cravings

Do you ever feel like food cravings often get in the way of your great nutritional intentions and that those cravings are in control of you?! Understanding why you crave what you do and how to work through them is a key lesson to learn on your nutritional journey.  

There are three types of food cravings: physical, mental/emotional and soulful.

Physically, food cravings are often a sign that the body is hungry for something it is not receiving. An imbalance or deficiency in our macronutrients (protein, essential fatty acids and carbohydrates) can often the greatest reason why we crave certain foods. A deficiency in amino acids (which we get from eating protein) can create food cravings. Amino acids produce the neurotransmitters in the brain which are the “feel-good” hormones. For example, protein contains tryptophan which is the precursor to making the neurotransmitter serotonin in the brain - the calming neurotransmitter. If you do not eat and absorb enough tryptophan your serotonin production will be sub-optimal and that can lead to craving foods that cause the release of serotonin, like breads, pastas and baked goods, which are foods that temporarily leave you feeling calm and relaxed.

Eating too many carbohydrates can also trigger cravings. Excess carbohydrates can release too insulin which can cause energy crashes. The more carbohydrates you eat, the more you crave, because you need the pick-me-up sugars to feel good again.

In Ayurveda, oils on the tongue provide the brain with the message that it is receiving something sweet. Did you know that our very first taste experience was sweet, whether it was through mother’s milk or cow’s milk? We often associate sweet with feelings of pleasure and love, but if you do not eat enough essential fatty acids you can crave sugar.

There are other physical contributing factors to why we crave what we do. Salt cravings can often be a result of underactive adrenals. A magnesium deficiency can contribute to chocolate cravings because the theobromine, serotonin and anandamide in chocolate help to elevate mood and feelings of calmness, which is what magnesium does.

Our physical cravings are often about releasing our “hormones of happiness.” There is a purpose to why we crave what we do! Often correcting our macro and micro-nutrients within our diet can make a world of difference in alleviating food cravings.

For many, however, food cravings don’t end at the physical level. Behind every persistent food craving resides an emotion. In Constant Craving by Dr. Doreen Virtue, fear, anger, tension and shame are the most common emotions associated with food cravings. Even the smells and textures of food (crunchy or smooth) can tell us something about why we are craving that particular sensation. Food cravings and the emotions behind them can be complex but in the simplest and most general of terms, chocolate cravings are often associated with a need for love. Dairy cravings are often needed to ward off depression. Anxiety, stress and anger can often be alleviated by salty and crunchy foods. Spicy food fuels the desire for excitement. Nuts and nut butters are often craved when fun is needed and breads, pasta and rice are calming and comforting.

To overcome food cravings it is absolutely essential to be aware of what is actually triggering the craving and then learn how to resolve that issue. It is never about the food and it is not about how much willpower you have. It is about why you want and need that food. This is where the real story and work resides.

Once you have balanced out the physical and mental/emotional cravings, then you are left with the soulful cravings. Those are the ones where you would just truly love to eat what you seek. This type of craving comes from a conscious place of, “I choose to eat that”, “I would like to eat that” or “I would love to eat that,” as opposed to coming from a place of “I need to or I have to have that.” One is from a higher-minded conscious place, whereas the latter is from a lower-minded, emotional and stressed place. The key to a soulful craving is to be able to truly enjoy that food with no guilt, no shame or angst.

oulful cravings can also be about what your soul is not receiving. Often a lack of joy, love, pleasure, mission or purpose in our lives can be the reason why we crave food. Food often fills a void and that craving is often a symbol for what we are craving on a deeper soul level.  Nourishing your soul may be the most important "dietary" requirement to resolve your food cravings.

If you find this interesting and you would like to learn more about how to decode your food cravings join me and Culinary Chef, Susan Hoy on September 6th where we will help you get to the root of your cravings, and give you practical tools you can use to work through them. How nice would it be to get control of your cravings and have greater ease and freedom with food? 

This session is a taste for what you will learn and experience in The Simply Living Program.

If neither of these programs feel right for you but you would like to do personal and individual consultations with me, please call (403)245-2611 or email












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.

Finally... A Weight Loss Program that Really Works

How many diets and weight loss programs have you tried?

How disappointed were you when all your weight came back?

Are you tired of beating yourself up every time you eat something you “shouldn’t”?

Are you ready for a new and refreshing approach to weight loss that actually works?

If so, welcome to The Simply Living Program where you will once-and-for-all transform your life and leave your weight behind.

In this incredible 8 week program you will:

  •         Empower yourself to eat for wellness vs weight loss
  •         Receive a natural and healthy eating plan that is easy to follow and works
  •         Explore all the reasons why you are not losing weight
  •         Bring the joy and pleasure back into eating and cooking
  •         Find the exercise you love to do that will help you shape-shift your body
  •         Get to the root of what’s holding you back from being your best self
  •         Learn how to find fulfillment so that you no longer use food to fill you up

The Simply Living Program transforms you from the inside out to lose weight for good. With guidance from our team of professionals (a Chef, Nutritionist & Eating Psychology Coach, a Life Coach and a Fitness Coach) you will gain the skills and mindset needed to make lasting change in your life.

The professional “ingredients” that make this program stand-out from any other include:

  • Susan Hoy, a Red Seal and Canadian Chef de Cuisine offers a lifetime of personal experience through her own weight loss journey. She is passionate about healthy food and will teach you how to create simple, delicious and nourishing meals.
  •  Amy Bondar, Nutritionist and Certified Eating Psychology Coach will awaken you to the power of food and help you explore the necessary questions for lasting weight loss so that you can forever change your relationship with food, body and self.
  • Life Coach, Jess LaBlanc will help you uncover the truth that is stopping you from reaching your goals and will empower you to become your best self. Jess has the ability to inspire and develop your internal power.
  • Fitness Coach, Brittne Pitt will work with you to customize an exercise program that you will look forward to and that will help you feel confident in your body again. Brittne passionately believes that you can achieve whatever goals you set for yourself.

The Simply Living team of experts believe unwanted excess weight is a symptom of something bigger not being right in your life. Whether it is emotionally rooted, a health related issue or a result of having a lack of joy and fulfillment in your life, we address the many factors that lead to being overweight. These women will guide you, inspire you and support on your journey.

Are you ready to make a change?

Are you ready to try something different?

Are you ready to create a new story for yourself?

If so, we welcome you to be part of The Simply Living Program

Tuesday Evenings starting September 20th-November 8th
Urban Roots - 6324 Bowness Rd. NW, Calgary
Register before September 1st for $1100.00 / $1300 after September 1st
(If you have Nutritional Consulting as part of your insurance coverage with Blue Cross Alberta, Greensheld or Manulife, receipts can be provided)

For more information about our program visit

98-99% of people who go on diets will gain all their weight back and more in 1 year. Those who truly transform their lives will have long and lasting weight loss
— Marc David, Founder of The Institute for the Psychology of Eating

Helping you to transform your life is exactly what The Simply Living Program is all about

Come be part of the 1-2%

Free Information Night

The Simply Living Team is pleased to invite you to a free special presentation to introduce this life-changing program. Learn what makes this program so different and why it is meant for you.

Come meet the team of professionals and find out how you can forever change your relationship with food, your body and yourself.

Register for this special night now:


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.

Back to School Essentials Session

You've got their backpacks, clothes, new shoes, haircut and school supplies, but have you thought about what's most important?

What are you going to feed your kids and how are you going to boost their immune system, support healthy sleep, help them focus and balance their moods?

Join me for a Back to School Essentials session and I'll show-and-tell you how!

  • Get reinspired with new snack and lunch ideas and learn how to fuel your kids throughout the day so they can thrive in school and all their activities


  • Learn about the 4 essential oils that will help boost their immune system, improve sleep, enhance focus and concentration and balance moods.

What could be more important than that!? Seriously.

Saturday September 3rd
2031 25 St SW
email to reserve your spot today.

Don't wait! This one fills up fast!


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.

2 Simple Summer Recipes

Garden Gazpacho

I love Gazpacho on a hot summer day. This bowl of goodness is full of vitamins, minerals and antioxidants. It is delicious and filling and super easy and quick to make. Enjoy this dish of health!

  • 2 cups chopped tomato
  • 2 cups chopped cucumber
  • 1 cup chopped red or yellow bell pepper
  • ½ cup chopped fresh basil
  • 2 cloves garlic
  • 2 Tbsp lemon juice or 3 drops doTerra lemon essential oil
  • 1 tsp sea salt
  • In a blender combine all the ingredients and blend to desired consistency (chunky or smooth)

 Satiating Smoothie

This smoothie is a perfect combination of protein, essential fats, fruit and veg which is sure to energize, nourish and satiate you!

  • 1 banana
  • 1 cup kale, chopped (or spinach)
  • 1 cup pineapple
  • 1 cup unsweetened hemp milk (or alternative milk of your choice)
  • 2 Tbsp hemp seeds
  • 2 Tbsp sunflower seed butter (or other seed or nut butter of your choice)

Combine all the ingredients in your blender or Vita Mix and blend until smooth.

Makes 2 10oz servings and this recipe can easily be doubled



Yours in health,


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 Conscious Choice

For most of us, the summer is full of vacations, festivals, BBQs, parties, patios, camping and fun and oftentimes what we eat isn’t what we would normally eat. In the summer, our nutrition often deviates from its regular path. Here is an example.

This past weekend I had the opportunity to spend a weekend at my childhood summer camp. If you know summer camp then you know what camp food is like and let me tell you, it’s not a Nutritionist’s food fare dream!  But I chose to eat the best options of what was available, what I was drawn to and what I really wanted in the moment. And I ate it. I was aware of how it made me feel after and I moved on. There was no judgment or negativity surrounding it.

Now when I got home I was craving clean and green and so I revitalized my body with a big bowl of steamed broccoli, drizzled with olive oil and sea salt and I drank 1 litre of water infused with grapefruit essential oil to help flush my system. I felt better, I reset my system and I was back to my normal way of eating the next day.

There was no negation or stress or inner conflict about what I ate over the weekend. It all came from a place of consciousness and that is what I encourage you to practice as well throughout your summer deviations.

Whatever you choose to eat, simply eat it. Don’t negate the experience, judge it or yourself or feel you have to punish yourself the next day in the gym or start a new diet tomorrow. It is what it is in that moment. The food available may not be as clean, whole, fresh, colorful and vibrant and it may not be what you would normally eat, and that is okay. You can always clean up and reboot your system. So whatever you eat this summer, make it a conscious choice. If you are choosing it, then enjoy it. Relax into it and move on.

Yours in health,





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.