Monday, November 30, 2015


Happy December (almost) & holidays!  If you know me, you know I'm obsessed with Christmas and holidays!  It brings so much joy, you get to reconnect and make time for family and friends & it brings a New Year with new possibilities and goals!  Because we love the holidays so much we tapped into our inner Oprah (no cars or trips unfortunately!) and decided to run our largest giveaway of our favourite things - 12 days in total! 

How it works:  

Each day RBN will highlight a local (National) product or company that WE LOVE.  Some days will be paired up and December 12th will be the GRAND PRIZE basket of a mash-up of products and items!

How to enter:

YOU MUST follow RBN and featured company on all social media outlets.
If YOU win prize we would love a shoutout and post on YOUR prize and what you will do with it: Skincare - take a selfie?  Food - Show your creation! You get the idea.

Generous & LOVELY Participants: Check 'em out!


I was going to announce the schedule BUT have since decided to keep a secret!  Begins tomorrow - Follow us on ALL of our social accounts to BE IN THE LOOP!

Bonne chance!
rbn xoxo


Monday, November 23, 2015

My favourite F-WORD......Can you guess?



Probably not what you thought I was going to say :)  
The good kind of course!  Think butter vs. margerine.  Olive oil vs. Sunflower.  All of the avocados!

As the weather cools down our bodies extra need some divine healthy fats that benefit our brain (smart and witty for holiday parties), skin & hair, reduce risk of Cancer and protect your heart.  
Here are our #RBNtop5 favourites - WE think you should incorporate them into your daily line-up (don't forget to tag us on Instagram or Twitter).

Possibly my favourite fruit in the world and so delicious, this green beauty is notorious for their health properties (Oleic Acid has been said to lower cancer risk), contain more potassium than bananas,  full of fiber and vitamins.  Add them to smoothies, salads, soups and great in baking!  Soak up hydrating benefits in a skin mask too!

Made of one ingredient, butter is one of my most asked about nutrition myths (if you are vegan opt for coconut/olive oil) and is full of GOOD saturated fats that lower your bad cholesterol (LDL) and raises good HDL (email me for more info).  Add a titch to your veg, coffee and sauteed foods! Opt for grass fed & organic if possible!

Nut Butters:
Seed butters too - cashew, almond, peanut, pumpkin and sunflower seed butters are great sources of healthy fats, proteins and vitamin E.  Skin food and great for toasts, oats, smoothies and curries (sneaky tip).  Save $$ by making it at home - using raw nuts and seeds, add in some vanilla or cinnamon to shake things up... Cashew and vanilla butter sounds pretty great.

Eggs have been deemed THE most perfect food source because they contain the full scope of amino acids, all B vitamins and great source of protein.  The other upside is that they're so versatile than can be a part of your bfast, lunch and dinner lineup! Opt for pasture raised, organic and local - the extra $ is worth it.


A great snack and makes you feel so exotic chowing down with a nice charcuterie (great treat in moderation) and full of great fats!  I have a theory about olives - it takes 8 tries to love them as much as possible.  I used to hate them - crazy right, then 8 tries later I couldn't get enough of them.  Add them to salads, stews, pasta dishes or on their own.  My favs include kalamata, sundried and small green spanish ones.  Great in brine or oil (oil lasts longer).

**Honourable mentions & info in past POSTS: Coconut oil (in past blogs), Fish (Sexy food blog), Using fats for Skincare and more!

Email me for meal plans and nutritional consults 


Tuesday, November 10, 2015

RBNsoups: White Kidney Bean & Cauliflower Soup

Sometimes we find ourselves struggling to prep easy weeknight dinners that don't take much time, are nutritious and great for those picky eaters- kids, partners and ourselves.  I developed this soup for a client that has many dietary restrictions and is almost vegan...

It ended up being so popular with clients that I ended up throwing into my food line & catering line-up.  I first made it without garlic or onions - which as we know are part of essential soup prep BUT it was still delicious!  Literally a few ingredients and takes less than 25 minutes, also able to add some sautéed greens, prawns or even chicken to make it a more protein heavy meal!

What you need:

1 cauliflower head, chopped
1 onion, diced (optional)
2-3 garlic cloves, minced
4 cups of vegetable stock
1.5 cups white kidney beans, soaked & cooked (1 can organic if crunched for time)
2 tbsp olive or coconut oil (and some for finishing)
Green onions, cilantro or parsley for garnish

What to do:

Sauté onions and garlic for two minutes until transparent.  Add in cauliflower and roast in pot until it becomes toasty and golden.  Add stock - if cauliflower is super large you may need more stock (enough to cover).  Bring to a boil, then reduce to a med simmer for 15 minutes or until everything is tender.  Add in beans and puree until desired texture - adding in more stock if needed.  Serve with oil and garnish.  Yumms - I know I always say eat with colour and this is a white soup BUT its not processed so its okay!

Short and sweet today darlings!  Bon appetite!
xo rbn

LMK what you think and as always tweet or IG us with your version..

Monday, November 2, 2015

ANXIETY: Ease anxiety & increase positivity with these helpful tips!

Anxiety: noun. 

A feeling of worry, nervousness or unease, typically about an imminent event or something with an uncertain outcome.


Did YOU read that while nodding your head in agreement.   Many of us deal with unfortunate feelings of nerves, anxiousness and anxiety on a daily basis, so normal that we consider it a part of our lives that we must live with.  I myself suffer from anxiety - owning a business, being a type A personality, a perfectionist and always trying to achieve the next level rather than enjoying the actual moment or process.  This is a fun killer, a motivation eliminator and has made some of my favourite relationships suffer.

So what are WE to do? 

For as long as I can remember - I've been prone to anxiety, its only the last few years that I've been able to recognize it and am actually honest about with those around me - not as an excuse but to give peers/loved ones insight into my crazy moments! I read books, blogs, see a therapist (this is something I really support - regardless of if you suffer from anxiety), keep journals, meditate, exercise, eat well and always continue the search for joy, inner peace and an overall less anxious life.  


Here's some of my suggestions that hopefully will help you.

****I'm not a therapist and am not diagnosing, rather healthy tips for all - especially in stressful times.  If you feel YOU are suffering from anxiety or severe stress, visit a doctor, naturopath and/or therapist (do not self diagnose).


Tryptophan: Some researchers believe that eating foods high in tryptophan have a positive effect on stress, due to this amino acid producing "feel good" chemicals.  
What to nosh: Turkey, chicken, high quality cheese, bananas, nuts, nut butter and sesame seeds.
Salads loaded up with proteins & healthy fats (greens of course) are mood enhancers and oh so good for you!

Protein: Helps stimulate the production of dopamine and norepinephrine, which similar to serotonin carry impulses between nerve cells.  Increased levels have shown to improve mental alertness, mental energy and reaction time.  
What to nosh: Cold water fish (wild), clean poultry, eggs, nuts (raw), lentils and Greek yogurt.

Caffeine (I know tough): Caffeine is a diuretic and even slight dehydration can cause depression, stress and anxiety. Sip sip sip on water look to past blogs). 
Sugar: Sugar is absorbed quickly into our blood streams (especially processed) which causes a surge of energy, which then leads to "sugar crash".  Result: Feeling tired, low and anxious.
Alcohol: A glass of wine with dinner some nights is fine and a celebration when able BUT copious amounts - especially when feeling stress/anxiety will decrease your mood as alcohol is a depressant.  Make a mocktail or have some club soda with cranberries as a fun alternative.


Regular exercise: Increases feel good brain chemicals that may natural ease anxiety and depression (endorphins).  Increases body temperature which may have calming effects.  
Gain confidence: When we reach goals or challenges, even small ones can boost your self-worth and can take your mind off worries that feed anxiety - great distraction and a natural high!
Vitamin N (Nature) & Exercise = Free therapy!

Social interactions: Meeting new people and being part of something is a great benefit alongside all the health bonuses, most cities and gyms have sign up sheets for clubs and teams.  Go crazy and start your own league or team!  Even a group walk around your neighborhood will have you feeling better.


There's something to be said for having positive thoughts and viewpoints.  It seems tough at first but I promise will make you feel better.  We're all guilty of having a negative thoughts, pity parties and complaint marathons BUT if you try to stop yourself in a worry or bad thought and swap it - you will notice some lightness.

My favourite trick:

Identify your worry or thought.
What are the outcomes or the worst that can happen from this incident/action?
What are the odds of this happening?
Is it fear? Anxiety? Where is it stemming from?

*I find once I write down my worry/reason for anxiety - it doesn't seem so daunting or impossible (fear).  Looking back on things I've jotted in the past, I've usually not remembered or my fear never materialized!

This may sound weird - but in my opinion works ...

Overall (and disclaimer) - if you are feeling sad, anxious or other please visit a professional.  These are therapeutic exercises that I've learned, used on myself & suggested with clients.  I do not diagnose and am not a doctor.
That being said - adding mood lifting thoughts, foods, exercise are a great idea to increase happiness and joy in our daily lives.

Bonus:  Having a nice warm bath, tea, lavender oil/salts and a great book is also a great mood enhancer and will melt the worries away...


Take a deep breath