fish recipe skin health Dec 12, 2018

When people think of skin health, it’s usually foods like smoothies and green drinks that come to mind. I know so many people who think doing some kind of juice detox will improve the look of their skin. Although there may be some benefit…there are lots of ways to support your skin health with food that don’t involve a kale smoothie. (Although we do love Kale)

This fish recipe with turmeric and kimchi contains tons of nutrients that are vital for skin health including:

Vitamin A (from the fish): Vitamin A is well known for its effective skin treatment. It is responsible for cell turnover and can play a large role in preventing acne from developing.

Omega 3 fatty acids (from this fish): High levels of omega-3 fatty acids decrease inflammation system wide, and can help support the healing of skin issues like acne, psoriasis, and rosacea.

Sulfur (from the asparagus): Sulfur is important for synthesizing collagen, and collagen gives the skin its structure and...

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autoimmune Dec 10, 2018

I’ve been where you are currently standing, and I am now on the other side. I’ve experienced the fear, guilt, sadness and anger that comes when you hear those words, “You have an autoimmune illness”. I want you to know that this will pass, you will rise, and you will grow into the strong person that this new diagnosis will bring you to. You may not feel your power right now, but I know you will overcome this, and I am here to support you along the way.

 When I first was diagnosed with Celiac Disease (an immune response trigger by the consumption of gluten) and Hashimoto’s Thyroiditis (destruction of the thyroid gland by your own immune system), I was completely lost and didn’t know where to turn. Along my journey, these are the top 5 things I wish someone had told me when I first received my diagnosis 3 years ago.


First, just take a second and breathe. You just received a boat load of news and it probably wasn’t what you...

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Cold Fighting Chicken Soup

chicken soup recipes Dec 05, 2018

Warm savory chicken soup, is there anything better when you're under the weather?

It is the season we are ducking for cover any time we hear someone sniffle. As much as we try to avoid getting sick by eating healthy, taking vitamin C and vitamin D, sometimes it just happens. Of course, doing all these things can help reduce how often we get sick or reduce the length of time. When we do get hit with a bug, what is important, we are taking care of ourselves. Getting lots of rest, eating nourishing foods, drinking tea and getting in lots of fluids.

This week we are sharing our cold fighting chicken soup, to make sure you're prepared if you end up with a pesky cold. Looks like Mom was on to something when she suggested chicken soup to help fight your cold. (she was right again). Of course, the benefits will be based on the ingredients you add to your soup- quality ingredients, equals quality soup. A study completed in 2000 by Dr Stephen Rennard (University of Nebraska Medical Center...

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Eat Your Way to Healthy Skin

Who wants to have bad skin? NOBODY. We all dream of having the kind of skin that is equivalent in appearance to a baby’s bottom - smooth, soft, and flawless. It's not what you put on, but what you put in. The foods you eat can significantly contribute to skin health, you can eat your way to healthy skin!

A lot of us, especially women, think that good skin involves having some sort of daytime and nighttime regime that requires putting things on and washing things off and then putting more things on. And, when that pimple shows up right smack in the middle of your forehead, what do you do? You may start by touching it (you touch it once to see how big it is, you touch it again in hopes that it isn’t as big as you think it was the first time you touched it, and you may even touch it for a third time to triple check that your fingers are lying to you). After confirming that you have Mount Everest on your forehead, you stop touching your pimple and decide to hop onto Google...

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Cooking with The ‘Most Unsexy Vegetable’

recipe side dish Nov 22, 2018

Behold… the Celery Root! This ugly duckling, otherwise known as Celeriac has been dubbed by some the most unsexy veggie in the plant world. I am here to turn your opinion of celeriac around, and hopefully onto your plate.


Asides from being delicious (think cross between a potato and..well a celery) this root veggie is packed with vitamins and minerals like vitamin C, K and some B’s and is loaded with fiber. It’s also a rare non-starchy root vegetable, making it a great option for anyone trying to keep their carb count low and blood sugar stabilized! This dish below is a great side to any saucy meat dish, or on its own as a snack!

Celeriac & Cauliflower Mash


  • 1 medium/large celeriac bulb
  • 1 medium head cauliflower
  • 1 small white onion diced finely
  • 3 cloves minced garlic
  • 1 tbsp olive oil
  • 1 heaping tbsp ghee or butter
  • 1 tsp dried oregano
  • optional: fresh/dried rosemary
  • salt and pepper to taste



  1. Preheat oven to 400 F
  2. Peel and...
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Warming Coconut Squash Soup

recipe soup winter Nov 06, 2018

It's officially soup season! At GRTH we are big fans of eating with the seasons, and in fall and winter this means warming our bodies with lots of nourishing soups and stews. Soup can actually make up a full meal, if you add in all the right ingredients it can be a blood sugar balancing, filling dish that will last you until the next meal.

Here is our recipe for warming coconut squash soup. It is full of healthy fats and fibre, keeping you full and preventing any energy crashes afterwards.


  • 2 Tbsp coconut oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 red thai chilis
  • 1 Tbsp peeled minced fresh ginger
  • 1 tsp each, turmeric, cumin, coriander, cinnamon, paprika
  • 2 cups low-sodium vegetable broth, plus more to thin as needed
  • 1 medium butternut squash, cubed 
  • salt to taste
  • 1 (14 oz) can coconut milk
  • 1/4 cup pepitats (pumpkin seeds) toasted
  • 1/4 cup goat cheese, crumbled 



1. In a large pot, heat coconut oil over medium heat until shimmering. Add...

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Pumpkin Pie Cupcakes

dessert lowcarb recipe Oct 30, 2018

With halloween just around the corner, every store is now fully stoked with chocolate and candy just calling out our name. (reese's anyone?). Especially if you have kids, this can be a hard time of year to flex that self control and not eat anything sweet. But as you all know, at Get Real to Heal we're all about having our cake and eating it too, so we came up with this delicious low-carb pumpkin pie cupcake recipe. You can eat this guilt free while everyone else fills up on candy (although they're a crowd pleaser and even the kids will want more). 


  • 1/4 tsp baking powder
  • 1/4 tsp baking soda
  • 3 tbsp coconut flour
  • 1 tsp pumpkin pie spice 
  • Pinch salt
  • 3/4 cup pumpkin puree 
  • 1/3 cup Swerve Brown or Swerve Granular
  • 1/4 cup heavy whipping cream
  • 1 large egg
  • 1/2 tsp vanilla
  1. Preheat your oven to 350F and line 6 muffin cups with parchment liners.

  2. In a small...
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Grainless Salted Pecan Brownie Witch Fingers

grainless halloween recipe Oct 27, 2018

From the archives...but these are so good we had to share it again.  We teamed up with Becka Crowe of Going Grainless to bring you spooklicious Witch Fingers. Becka is a Toronto based blogger who has a passion for real food, wellness and develops mouth-watering grainless recipes. When we saw these Salted Pecan Brownie Witch Fingers, we had to share, they're too delicious not to!

While we have graduated from trick-or-treating and raiding our pillowcases full of candy, we still enjoy treats on Halloween. These days we enjoy getting in the kitchen and whipping up our own treats using simple ingredients.Whether you're sharing these with guests, kids or keeping them all to yourself they are sure to be a hit.

Grainless Salted Pecan Brownie Witch Fingers (Raw)

Yields: 8 brownies

Prep time: 20 minutes


1 ½ cups pecans

¼ cup almonds

1 cup dates, chopped

¼ cup cocoa powder

½ tsp pink himalayan salt


¼ cup semi-sweet chocolate chips

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Grapefruit Rosemary Infused Water

hydration recipes water Oct 16, 2018

Keeping with our theme of water this week, we wanted to share an easy and refreshing recipe you can follow to make water a little more interesting. We've talked about how important drinking enough water is, and the fact is, you're probably not getting enough in. There...we said it. 

Here is our recipe for infused water! Get Drinking! 

Grapefruit Rosemary Infused Water


  • 1 litre of water
  • 1 grapefruit
  • 3 tbsp of fresh grapefruit juice
  • 2 sprigs of rosemary


Slice grapefruit and squeeze juice into your mason jar or pitcher. Place the slices in the jar.
Using a mortar and pestle squish the rosemary slightly. It should still be intact, you just want to release some of the oils, so they transfer to the water.

Add rosemary sprigs

Fill with filtered water.

Allow the mixture to sit for at least an hour to enhance the flavors.

Serve and enjoy. You can add grapefruit slices and a sprig of rosemary to the glass. This is a great addition if you’re...

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Drinking Like A Fish: 4 Tips to Get More Water In

The Get Real to Heal team is all about staying hydrated, which is why we are running a water challenge starting October 15th. For that week we are challenging you to stay hydrated.  In other words we want to see you drinking more water, like this guy up here. 

How Much Water Are You Drinking...Really?

One of the first questions we always ask clients is how much water are you drinking? In most cases, while people believe they are drinking enough, they are actually dehydrated. You should be consuming half your body weight in ounces of water daily. For example, someone that weighs 150 pounds would require 75 ounces—or about two litres of water daily. If you’re thinking “WTF, I can’t drink all that!” I used to feel the same way. I confess I used to be one of those people that would drink anything other than water. The key for me was changing it up, so rather than drinking plain old H2O, I started finding ways to spruce it up.

Signs You Might...

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