Author Archives for wholefitblog

Cauliflower Fried “Rice”

I have been obsessing over cauliflower fried rice for months! I’ve decided it’s time to share the recipe with you! Not only do I love the taste, I also love the vibrant colors. This is day two of a 30 day nutrition reset I am doing for myself. I’ll be posting recipes that fit the paleo/keto/whole30 lifestyle. If that’s your jam, stay tuned! Moving on to the nutrition packed cauliflower fried rice!


You will need:

1 head of riced cauliflower (you can either grate it yourself, or buy it pre-riced)

1 chopped red pepper

1 chopped green pepper

2 large grated carrots

1/4 cup of red onion

1finely chopped jalapeno

2 minced garlic cloves

1/2 tsp Salt

1/2 tsp Pepper

Cooking oil: Preferably avocado or coconut oil


  1. Start by sautéing the onion, garlic, carrot, peppers and jalapeno on medium heat. I like to cook with avocado oil.
  2. When the peppers have softened, add the riced cauliflower. Stir often to prevent the cauliflower from burning.
  3. Add in the salt and pepper. I often add extra garlic powder after I’ve had a taste….you can never have too much garlic!
  4. Cauliflower only takes a few minutes to cook, once it has started to brown it is ready to eat!
  5. Add a protein, I like to top mine with grilled chicken.

*You can also add gluten free soy sauce or coconut aminos if you like those flavours.


I hope you find as much joy in this dish as I do!

Eat Your Veggies ❤


3 Tips for Balancing Your Hormones

This is a topic I am passionate about! I spent years on a hormone roller coaster and I still actively work at keeping my body balanced. Our hormones play a part in every aspect of our health and they don’t get the credit they deserve. It’s time to give them some love! I’ve covered this topic many times before so rather than getting in too deep I want to offer a few tips to get you moving in the right direction.

Some symptoms of imbalanced hormones are as follows:


Tired and wired

Weight gain

Afternoon slumps

Irregular sleep patterns


Sugar Cravings

So what can you do about it? LOTS. My first recommendation is to ask your health care practitioner to send you for blood work. That way you will know which imbalance you are dealing with. Once you have done that, and pursued proper course of treatment, you should also consider the following  recommendations:

Less is More:

Are you too busy? Do you run from one thing to another from sun up to sun down? Do the kids have after school activities every week day? You might be doing too much. Our bodies are programmed to have times of rest, this isn’t just when we are sleeping. Your body and mind need down time. Its ok to not do everything all the time. Its ok to tell your friends you want to stay in tonight. Its ok to tell your kids that you’re all going to spend more time at home. Taking care of yourself will help you take better care of others! This also applies to exercise. Killing yourself on the treadmill every day might be raising your cortisol levels and stalling your progress! Finding balance with everything in your life will in turn help you find balance in your body.


Sleep is King:

I think I talk about sleep in every second blog post. It is SO IMPORTANT. Invest time into finding out what gives you your best nights sleep. For some this is winding down an hour before bed. Turning off electronics decreases the amount of stimulation your brain is receiving, you can also invest in some blue light filter glasses. There are also some natural supplements that can help promote sleep! Melatonin, camomile and magnesium can all be useful in helping you achieve a good nights sleep. You can read more about that here.

Ditch the Sugar: 

One of the hardest parts of changing your nutrition is ditching sugar. Processed sugar is a huge endocrine disruptor. Keeping our blood sugar level is a big part of keeping our hormones level. Trading sugar for more vegetables, healthy fat and protein will create stability throughout the day. You don’t need to cut it out all at once, take it one meal at a time.

If you’re ready to make a change to better your health, my Nutrition Repo course will be starting again April 2nd. Its a 45 day online program committed to helping you achieve optimal health through nutrition and its only $45! I will guide you every step of the way! You can read more about that here.

Eat Your Veggies!




Paleo Cinnamon Buns

Chef Aryanna is at it again! This time she put her skills to the test and came up with this delicious Paleo Cinnamon Bun recipe!


You will need

1 3/4 cup tapioca Flour or Arrow root flour
1/4 cup Almond Flour
1/4 cup coconut Flour
1/4 Tsp Salt
1 tsp Baking Powder                                                                                                                           1/4 cup coconut oil
3 Tbs Almond milk with vanilla
1/3 cup coconut Cream from canned coconut milk.
2 tsp Maple Syrup
3 eggs

50 dates puréed in 1 1/2 cup water
1tsp cinnamon

1/4 cup maple syrup for bottom of pan.


1. Mix Almond flour, tapioca flour, coconut flour, salt and baking powder in a medium bowl.
2. In a separate bowl mix coconut oil, almond milk, coconut cream and maple syrup with a whisk until smooth.
3. Add dry ingredients with wet ingredients.
4. Purée dates with water until smooth with a few chunks. Then add Cinnamon to date and mix in.

5. Roll out: spread plastic wrap on counter top. Sprinkle tapioca Flour on plastic wrap. Sit dough on plastic wrap and sprinkle tapioca Flour on dough to help with it not sticking. Roll out till a 1/4 of an inch thick and spread date puree on top.
6. Roll dough into a log shaped pastry. Cut out 9 – 12 buns. Put parchment in bottom of pan. Pour maple syrup into bottom of pan. Doughs texture will be very soft, it will improve as it bakes.
7. If buns don’t fit the whole pan you can put aluminum foil in the space where there is no bun to help them cook evenly.                                                                                                     8. Bake at 350 for 35minutes



Enjoy your treat!

Aryanna and Charity ❤

Paleo Waffles

My little sister, Aryanna, has done the impossible! She developed a delicious paleo waffle recipe. With her permission, I am sharing it with you! These waffles are dairy and gluten free and made with no processed sugar.


You will need:

1 egg

3 egg whites

3/4 cup almond flour

1/4 cup+ 2TBSP of chick pea flour

4 TBSP almond butter

1/4 cup almond milk

2 TBSP Maple Syrup

1 tsp baking powder

1/4 tsp salt


Start by whipping egg whites until soft peaks form, set aside for later.

Mix Almond flour, chickpea flour, baking powder, salt and maple syrup together in one bowl.

Melt the almond butter and add to the already mixed ingredients. Next add almond milk, egg and egg whites. Mix until smooth.

Heat greased waffle iron to medium heat. Cook for two minutes. EAT UP!


We hope you enjoy them as much as we did!

Aryanna and Charity ❤

Workouts That Prioritize Weight Loss

I took up a poll on Instagram story asking my followers to help me pick my next blog topic. They had to choose between “workouts for weight loss” and “hormone balance.” It was close! I’ve decided to do both posts, one this week and the other next week. You can help choose future topics by following me @charityelliottnutrition

When I started this blog I avoided talking about weight loss. I didn’t want to talk about something that would take away from my overall goal. My goal is, and always will be, to help people pursue optimal health. Sometimes this involves weight loss, sometimes it doesn’t. What I have learned is that people are more willing to try something new if it may result in weight loss. As much as I wish everyone would do the right things for their body because they want to take care of themselves, the truth is that how we feel about our physical appearance has a huge affect on how we feel overall. My goal is to not only pursue optimal health, but to help you achieve weight loss in a healthy manner. Anyways, enough about my internal struggles!

I wish it was as simple as me giving you a magic formula, that you could follow, that resulted in weight loss. It’s not, but what I am going to try to do today is share some of the benefits of different styles of training and talk about who they might best for.

Aerobic Training/Endurance Training
For years, if you wanted to lose weight, it was recommended you participate in aerobic training. This is often referred to as “cardio.” Aerobic means “with oxygen” which means your body requires oxygen throughout the entire workout. To remain in an aerobic state you exercise below 85% of your max heart rate. This type of exercise is considered steady state because it is lower intensity and can be done for long periods of time without stopping. An example would be going for a 10Km run or row. The reason it was recommended is that research showed that fat burning was optimized after 20 minutes of steady state exercise. This meant the body had run out of glycogen stores and now had to switch to burning fat as energy. This isn’t wrong, some people do switch to burning fat around the 20-minute mark but this varies greatly person to person. Many studies have been done on obese individuals comparing HIIT (high intensity interval training) and endurance training. Often those doing endurance training lose more weight. At face value this would make aerobic training look like the better option for weight loss. What about non-obese individuals. What about those of us who are healthy and fit but want to lose a few pounds? Our bodies are efficient and 80% of our heart rate is much higher than a less fit individual. I can run at a decent pace for a very long time, but I don’t find that my body makes significant adaptations when I do the same run over and over again. I was a cross country-runner for years. This leads us to high intensity interval training.


HIIT (high intensity interval training)
HIIT is the new way to workout. Everybody’s talking about it. You could call it a fad in that it has caught on quickly but looking forward it will probably stick around. HIIT is short periods of very intense exercise followed by short periods of lower intensity exercise or rest. An example would be doing :30 sprints on the treadmill with :30 of walking after every sprint. You could also achieve this type of training with CrossFit and plyometrics. This type of training keeps your heart rate at above 80% throughout the workout. You have a slight drop during rest, more so if you are in shape, but then is spiked back up during the high intensity portion. While your primary energy source is glycogen for this type of training, the higher heart rate means that your body has more repair to do after the workout. It will require more energy to recover and rebuild any torn muscle, for that period of time your metabolism is operating at an increased rate to meet the bodies demands. Depending on what mode of training you are using you may also build muscle during these sessions, which increases the bodies energy needs. If your weight loss has stalled, HIIT might be what you need to help get it moving. I recommend having a trainer/coach when trying this type of training as higher intensity brings a higher risk.


Weightlifting/Strength Training
What we must keep in mind, is our bodies are SMART! If we do the same workout every day for a year, our bodies will become efficient at using as little energy as possible during the workout. If you run 5km today, and you haven’t been training, it is going to take a lot of effort. Your body is going to wonder what the heck you are doing! It will be forced to make adaptations, one of those adaptations may result in weight loss. 3 months from now, if you have been running 5km every day, your body is going to be familiar with running 5km and it will only give you what you absolutely need to complete it. Strength training is a great way to mix it up! Not only will your body be forced to rebuild muscle and make adaptations, you will be stronger and more resilient because of it. For a country that has access to everything we need, we have a lot of structural problems. We have back injuries, carpal tunnel, osteoporosis, arthritis and the list goes on and on. One of the best way to prevent these types of injuries/diseases is to lift weights. Breaking down muscle, means the body has to repair them. This requires additional energy. Muscle mass also requires a certain amount of extra fuel just to exist. People that carry above average muscle mass, often have above average metabolisms.
There are SO MANY factors to consider when trying to lose weight. Exercise is just one piece of a much bigger puzzle. Here are some blanket recommendations I would make for the general population:

Wants to lose 50lbs or more/is currently inactive: Start with a low impact steady state exercise. Carrying extra weight means that workouts involving running or jumping are going to be harder on your joints. If you are currently inactive, an exercise like walking, rowing, biking or swimming would be a great place to start and will improve your heart and lung health before you increase intensity. You could also add in scaled body weight movements such as the squat and push-up. I would also recommend you add in some strength training! Building the muscles around your back and joints will help prevent future injuries.

Wants to lose 20- 50lbs/is somewhat active: I would recommend a mix of low impact HIIT and strength training. Using a rower, bike or pool would ensure that you are not putting too much load on your joints while still allowing you to do intervals.

Wants to lose less than 20lbs/Active: Assuming you are already an active person, HIIT and strength training would be a good mix. 4-5 days a week in the gym with 60-70% of your time spent strength training and 30-40% spent doing intervals would be efficient and would encourage long term weight loss.

As I said above, these are blanket statements, Meaning, I don’t know you personally so I can’t make personal recommendations. We are uniquely and wonderfully made! Sleep, stress and nutrition are the other three big pieces to most people’s weight loss puzzle. Exercise alone may not be enough to help you reach your goals. Start by looking at all 4 pieces and asking yourself which one needs the most work, start there!

Eat Your Veggies!




Izac and Lisa: In It Together

  • When Izac and Lisa first came to me, Izac was curious about the Keto diet. We started by putting a focus on the quality of the food they were eating and then slowly worked out way towards a keto lifestyle. I suspected Izac was carbohydrate sensitive and that a high fat and protein diet might suit him. It was decided they would do Keto for a few weeks but not use it as a long term life change. In this testimony they share the valuable lessons they learned while trying the keto lifestyle. Both Izac and Lisa lost weight, increased their energy and learned about portion control. Keto is not a good fit for everyone, we are all unique and need our own approach to food. I hope you enjoy reading about their experience!


Lisa’s background:
My family is Italian, so eating meals together has always been important. Whenever we have a social gathering, you can count on there being a variety of delicious foods to eat and a lot of them. Portion sizes are large and we are encouraged to “mangia, mangia” (eat, eat).

This summer, after getting married and moving in together, my husband and I wanted to start our life together on the right foot. Going from eating as part of a larger family, to preparing our own meals for two, we wanted to make informed food decisions. We are also fortunate to have a health benefits plan that recognizes nutritionists, so we contacted Charity.

Izac’s background:
Reflecting on my childhood, I realise how lucky I was to be born and raised in a diverse community. I have Tamil heritage but grew up in Kenya, East Africa. I know everyone’s path in life is unique. I lived in a household whose pantry was mainly organic and contained no processed food. Having grown up there made me develop a diversified food palate. That being said, even though I had fresh food all the time, my portion sizes were huge! When I moved to Canada I wanted to turn a new leaf and live an active lifestyle. Working in the Navy always meant I was on the move.


Combined lessons learned:
I (Lisa) realized that I was snacking a lot in the evenings and eating a lot of processed snacks out of boredom. Once we moved into our own apartment, I quickly realized that if we didn’t have a certain type of food in the house, I couldn’t eat it. We drastically reduced the amount of pre-packaged treats in the house and increased the veggies and nuts. I could still feel satisfied without all of the extra calories and sugars. Initially, changing our eating habits had a bit of an extra cost for things such as healthier oils. But once we had our cupboards and fridge stocked properly, it was affordable and easy to maintain.

Right after Christmas, we went on the keto diet for one month. This is a low carb (5%), high fat (70%) diet. At first I was a huge skeptic, I did not think it was possible to feel full with only that small amount of carbs or eat that much fat and still be “healthy.” Honestly, I was lost. The first thing that I learned was that it is essential to meal plan in order to be successful. We would spend some time each evening planning out our meals on MyFitnessPal for the following day. We could play around with the measurements for all of our food until we got the macros that we wanted. This way, our macros were fulfilled and our calorie intake was where we wanted it to be. My biggest surprise is how full I was while eating what I considered to be small portions. I found that the quantity of food that I was eating was smaller, yet I was feeling full because I was eating smarter. Also, because I planned all of my food and snacks the day before, I was less likely to snack out of boredom. I knew that what I had planned out was enough to satisfy my hunger and fuel my body. I really started to think of food in terms of health benefits and energy instead of just eating because it was meal time.

My (Izac) biggest lesson has been to listen to my body in terms of what feels right. Rather than eating certain foods because they are traditionally paired together, I have realized that I control what is on my plate and can make substitutions that agree with my stomach. I have had to reduce or cut certain foods out of my diet because I do not feel well after eating them.

Portion control has also been a game changer for me. Particularly when on the keto diet, a kitchen weighing scale was crucial. Measuring out each quantity of food means that I know the exact portion I am eating. If I am still hungry after eating a serving of a meal, I know I can add more vegetables to feel satisfied.

I highly recommend to anyone who is looking to make a change to start by filling their kitchen with the foods that they want to eat. There are many great recipes online and on social media for each type of food plan/diet, they are a wonderful source of inspiration! Also, use an app, find a friend or someone in your house to take on these lifestyle changes with. When you have support, you’re more likely to encourage each other and stay accountable.

Kick That Sugar Addiction to the Curb

I realize that a sugar addiction is not on the same level as an alcohol or drug addiction, but the sad truth is we still have a big problem. If you bought it in a package, chances are it contains added sugar. Food that we have long assumed was healthy for us is now being altered for palatability by adding sweetener. If you want to decrease the amount of sugar you eat, it is no longer as simple as just cutting out candy. Today I want to go over some steps you can take to decrease your sugar intake and hopefully set you on the path to food freedom.

Increase Your Intake of Healthy Fat

When you are full and satisfied you are less likely to have cravings. Often, we cave in to a sugary treat because we have not eaten enough earlier in the day. Our bodies need calories for energy, if we do not eat enough calories we are going to crave fast sugar. Increasing your intake of fat to 20-30% or more of your daily intake has many health benefits, one of them being a better balance in blood sugar. This is easy to do by adding in foods such as nut butter, avocados and coconut oil.


Check Nutrition Labels

Chances are you are eating a lot more sugar than you are aware of. Always check the nutrition label for the amount of sugar per grams. One rule of thumb I follow is to not buy anything that has added sugar in it unless I’m having it as a treat. Not eating added sugar leaves you with only the naturally occurring sugar in your food. Many of our cereals, granola bars, snack packs, bread, crackers and yogurt cups contain added sugar. Even peanut butter can have added high-fructose corn syrup!


Make Water Your Liquid of Choice

Not only does water make up most of the human body, it also contains no calories and no sugar. You cannot go wrong when drinking water. If you find yourself digging through the fridge for a glass of juice or a can of pop, you should ask yourself a few questions. First, ask yourself if you had enough water for that day. Next, ask yourself if you’ve eaten enough for the day. Lacking in these areas may cause unnecessary sugar cravings. I also suggest giving up the diet soda, artificial sweeteners do nothing good for the body, they may be worse than sugar.


One Day at a Time

This isn’t going to happen over night but if you focus on one change at a time you will start to create habits. Look at food as delicious fuel for your body, some fuel is superior to others. Whenever possible, choose food that you know gives your body good fuel.


Greg Glassman, the founder of CrossFit, says it well: “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.” Follow these instructions most of the time and you will be building a good base.

Eat Your Veggies!


*Need help getting your nutrition on track? Send me an email at

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