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.

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.