Cucumber Dill Salad

Refreshing, quick and easy to make for those hot summer days.
1 large English cucumber
Or 2 field cucumbers, seeds removed
1 small red onion, thinly sliced
1 ½ tbsps chopped fresh dill
1 tbsp dried mint
Crumbled Feta cheeseCuc Dill salad
¼ cup extra virgin olive oil
2 tbsp fresh lemon juice

Peel cucumbers and slice lengthwise to quarter then cube. Add to a bowl with sliced onion and dill.
Crumble Feta over top.
Rub the dried mint to a fine powder into a measuring cup and whisk in olive oil and lemon juice.
Just before serving pour dressing over salad, toss well. Season to taste with pepper.

Strawberry Power Smoothie

strawb mint
Organic mint leaves makes this refreshing and easy to digest.
Probiotic yogurt and hemp powder contribute protein for added energy.

In a blender pour

1 cup 100% pineapple or orange juice
1 cup low fat probiotic plain yogurt
1 ½ cups fresh strawberries with ice
(or frozen strawberries, ½ c water)
Slice 1 banana
1 heaping scoop Hemp-pro powder
1 heaping tbsp ground flax seed
Leaves of 2 -3 mint sprigs

Blend until smooth and enjoy.

Have fun trying variations of the above!

Instead use raspberries, sliced pear (yes with the skin) and replace the
Mint with 1 tbsp fresh grated ginger (or to taste)

Asparagus Orange Salad


Young asparagus sprouts are relatively high in protein for a vegetable and contain
plenty of antioxidants and sulfur compounds that contribute to good health.

1 bunch thin asparagus spears
2 handfuls of watercress, arugula or other greensaspar-orange
½ small red onion, thinly sliced
1 orange cut into segments
1 tsp finely grated orange zest
Dressing: 1- 2 tbsp orange juice
½ – 1 tsp agave nectar
1 tbsp red wine vinegar
2 tbsp extra virgin olive oil
2 tsp poppy seeds
¼ cup crumbled feta cheese
Steam asparagus for approx. 10 minutes, until just tender.
Refresh under cool water, drain well.
Arrange on a platter with greens, onion and orange.
Blend dressing and whisk in olive oil, drizzle over salad.
Sprinkle with poppy seeds and crumbled feta cheese.

Vegetarian Sushi Rolls


Seaweed is a good source of chlorophyll, vitamins and minerals, particularly
iodine which is important for thyroid health.

Rinse and drain 2 cups short grain rice
Place in a pot, fill until water is 1/2 inch over the rice
Cover and bring to a boil, reduce to low.
Cook until water is gone and rice is tender 5 – 10 min
In a small pot, over low heat put:1/3 cup plain rice vinegar (some come with sugar/salt)
1 tbsp cane sugar
1 tsp sea salt
Allow to dissolve and set aside.

Slice 8 inches of an English cucumber into thin strips
Thinly slice 1 avocado and pickled ginger (see below)
Put the rice in a non-metalic bowl and separate grains with
a wooden spoon. Drizzle vinegar over rice and mix well.


1 cup mayonnaise
1 tsp sesame oil
Seriachi sauce to taste
(makes extra for dipping)

6 roasted Nori sheets

Lay 1 Nori sheet on bamboo mat with the rough side up
While rice is still warm, spread in a thin layer with back of spoon
leaving 1/2 inch along top edge.

Place row of cucumber, avocado and ginger along opposite edge.
Follow with a line of dressing.
Dampen exposed edge with a little water and roll.
Press gently in the mat to hold edge together.

Set aside.

Repeat with other sheets. Use sharp thin knife to cut into 1 inch lengths.
Refridgerate to cool.

Buckwheat Cornmeal Pancakes


Tasty and filling, these add whole grains and extra fiber to the menu.

Melt 2 tbsp butter in a bowl
1/4 cup Buckwheat flour
1/4 cup cornmeal (organic non-GMO)
1/2 c white flour
2 tsp baking powder
1 heaping tbsp cane sugar
1/4 tsp sea salt

Stir in 1 egg and enough milk to make batter consistency.

Unsweetened almond milk may be substituted.
Heat olive oil on medium-low, cook until golden brown.

Serve with blueberries or fruit of your choice, and yoghurt
or drizzle with maple syrup. mmmm – mmmm good!

Roasted Red Pepper Hummus


Hummus with wholegrain crackers or vegetable sticks, makes a great snack
and provides a complete protein punch for that afternoon pick-me-up.

Makes 3, 300g containers

Lightly sautee 4 cloves garlic
with 1 heaping tsp paprika
4 tsp cumin
1 tsp turmeric and water
Put in food processor and add the following
1/4 cup tahini (sesame butter)
4 cups cooked chick peas
juice and rind of 1 lemon
2 tbsp red pepper jelly
drizzle of sesame oil
1/2 tsp sea salt

Blend all ingredients. Add some liquids gradually
to make a smooth consistency (olive oil, water)
Serve with an additional tablespoon of Red Pepper jelly on top.
Freezes well.

Optional: handful chopped parsley, 1/4 c flax meal, cilantro to taste

Morning Booster Smoothie

avoc greens copy

Feeling a little sluggish?
Time to get on track with some wholesome nutrition and regular exercise.
Try this smoothie to get your morning started.

In a blender put:
1/2 cup Oasis 100% pineapple juice
1 avocado
1 pear
a handful of washed spinach or other greens
1/2 cup almond milk
2 tablespoons of flax meal
1 teaspoon of finely grated fresh ginger (or to taste)
1 cup crushed ice.
Blend until smooth and enjoy!

Your Body is an Amazing Machine

blog pic

There has been a flurry of good articles on menu ideas, recipes, shopping tips and the benefits of supporting local growers. Dieticians, Nutritionists, Personal Trainers and even Organic Farmers all share a common goal of improving the health of Canadians. Encouraging the growing trend of eating well and being fit, in my mind, is the true meaning of health care.
Our role is to provide the public with the education and resources to do this. Knowledge is the key to prevention and prevention is the key to a lifetime of wellness. I like to use the comparison of your body to that of a car. Both are amazing machines, when cared for and provided with the necessary fluids and fuel to function optimally. We know what happens if a car uses bad gas, never has an oil change, gets a clogged filter or is stationary for too long. Your body is the same. It needs to move and it is of utmost importance that you provide it with natural, wholesome, quality food and limit the intake of questionable fats, excess sodium, additives, preservatives and pesticides in order to function optimally. We do not want to see ourselves or future generations become weaker and more susceptible to disease.
It would be nice to assume that the majority of the population is healthy, but there is a vast and varying range of health conditions that many people are dealing with. (Sadly the pharmaceutical companies are not complaining.) If you struggle with a health issue, it is important to pay attention to the finer details of your diet and lifestyle. Some foods can aid healing while others can cause harm. For example, consuming foods with fiber aids proper colon function, helps lower cholesterol, and provides many vitamins and minerals, but the insoluble part of fiber can irritate and inflame the delicate and damaged tissues of the intestinal lining for those with any kind of Irritable Bowel issues (IBD). Wheat fiber is especially scratchy and it is recommended that sources of more soluble fiber are consumed.
Legumes and fruit pectins are good sources of soluble fiber along with other vitamins, minerals and phytochemicals that aid in warding off disease. Legumes are complex carbohydrates which take longer to break down into sugars and are therefore beneficial to those with diabetes. If combined with whole grains they are considered complete proteins with low saturated fat and can replace meat on the menu. This provides a good protein source for those with cardiovascular issues or Gout. Gout is an inflammation of the joint, most often the big toe, caused by excess uric acid produced by the breakdown of some proteins. Over-consumption of red meats in particular create a pro-inflammatory condition.
These are some examples of how knowledge can get you on the right track with nutrition for your individual needs. Taking steps to improve your shopping, eating and lifestyle habits can be easy, fun and even invigorating when you have the knowledge. For you and your family they will be steps towards a healthier, more vital life.


Carol Pillar, R.H.N

Nutritional Counsellor

Food for Thought

As appeared in the North Grenville Times Nov. 13/2014


Food for Thought                                                                                                                                                                                                                                                                                      Carol Pillar, RHN

Welcome to 2014! Not to worry, I am not going to start on a spiel about the benefits of making a New Year’s resolution to lose weight, to give up caffeine, or to join a gym.

An essential part of my role as a Nutritionist is to encourage self-responsibility when it comes to your health. This requires knowledge, but I realize that facts and figures are not for everyone, so I would like to encourage you open the lines of thought. Think about your daily choices, what you do for exercise, what you eat and drink, how you respond emotionally, and think about how all of these things affect your body and spirit.

Often many of us do not place enough importance on our well being and take our bodies for granted, “it’s tough, it can handle it”, we say, or we accept the aches and pains, digestive troubles or mood swings as part of our daily lives. So consider this; what if these physical or emotional issues are because our bodies are tiring of “handling it”? What if, over time, our bodies run low on the resources required to keep it functioning optimally and feeling well?  We are all familiar with getting that cold when we are feeling run down, this is exactly what I am referring to. Symptoms of the flu, fatigue, acid reflux, PMS, allergies, or more seriously, cardiovascular disease, diabetes, arthritis, irritable bowel disease, or cancer (to name a few) are signs that we need to get past just satisfying wants, and instead provide the body with what it needs to maintain good health. Yes, our bodies are amazing machines, IF provided with the right environment and fuel, and treated with care. Not all nutritious foods are suitable for certain health conditions. Not all ‘natural’ products are safe if you are on medication.

The first tip I posted on Facebook reads like this;

“Do not take your body for granted. Treat it with compassion and you will be on the road to good health. If change is required, even one small step is significant. That first step makes it easy to take the next. Repeat that small change and over time it becomes a habit that can make a profound difference to your overall health and vitality.”

So what does “living the good life” mean to you in relation to how you treat your body? I’ve come to realize there are many differing views on this. For some it is regular exercise and ‘watching’ what they eat, or eating steak and potatoes and enjoying ‘good’ food. For others it is regularly eating out, or going for a drink and hanging out with friends. Like with most things moderation is important. Over-indulgence over time can lead to one or more of the above mentioned conditions. Appropriately supporting the body at all times, including while exercising is as important as doing the exercise. Dieting or following a ‘fad’ diet can leave the body lacking balanced nutrition. So here is something to think about; the body will find ways to maintain homeostasis, balance, if it must take from one area to balance another it will – this (for example) is how osteoporosis can begin. An overly acid forming diet such as too much protein, is balanced with alkaline calcium – most readily available from your bones.

Knowledge. Knowledge is the key. It can support, it can prevent, it can motivate.

If you have done some thinking while reading this, then you have taken the first step. What is going to be your next step?

Carol is a Registered Holistic Nutritionist providing Nutritional counselling services at Synergy Physiotherapy, 115 Saunders St. in Kemptville,

She may be contacted at or 613-258-7133. See for further information.  Carol will be speaking to the Youngsters of Yore at the North Grenville Public Library on January 23rd, 1:30 pm.

What is a Registered Holistic Nutritionist?

What is a Registered Holistic Nutritionist?

(as appeared in the North Grenville Times dated November 18, 2013)

Imagine if for every dollar spent on prevention, ten times this could be saved on the cost of ‘health care’, our system of caring for the sick. Who then could argue with the concept of a preventative approach to wellness through nutrition? It is a well-known fact that all living organisms require food for vitality. Nutritious food is essential for the maintenance or restoration of good health. Under optimal conditions our bodies are amazing, self-healing machines. How many of us are in an optimal state of health? What is the quality of the food we eat, the fluids we drink, the air that we breathe? How is your stress or energy level? Are there digestive issues, allergies or skin issues? These can be signs that may help determine if your healing system is coping optimally, or that the body’s natural detoxification mechanisms are under duress, sometimes despite consuming nutritious foods.

This is where a trained Nutritionist can help. What makes a Registered Holistic Nutritionist (RHN) different? To begin with ‘holistic’ comes from the word holism, the root being holo, meaning ‘whole, entire’. The full definition; “A theory which regards nature as a unity, made up of ‘wholes’ which are more than a mere aggregation of different elements.” (Universal Dictionary of the English Language). RHN’s are trained to support every individual as bio-chemically unique, to assess physical, mental and environmental factors in order to work towards overall wellness and to take into account existing conditions, medications, supplements and of course, diet and lifestyle. Their purpose is to guide and educate clients on appropriate nutrition with the goal of encouraging them to accept responsibility for their own health through their daily choices and actions. Ideally a nutritionist will work co-operatively with other health disciplines to best serve the client’s needs.

As their code of ethics promotes the use of a diet rich in wholesome, fresh, clean foods while protecting and sustaining the environment, Nutritionists support the “know your food, know your farmer’ concept and encourage shopping locally. We value products that are as organic, natural and nutrient dense as possible; clean meats fed naturally and treated humanely by their farmers, eggs from free range chickens, real maple syrup and raw honey instead of refined white sugar, drinking lots of clean water, eating lots of fresh greens and steaming instead of boiling vegetables. These things help us take responsibility for what our bodies are exposed to and provide it with the ability to effectively detoxify.  Overall, this is a healthy combination of common sense and getting back to a simpler, cleaner way of caring for one’s own wellness.
Protein, carbohydrates, healthy fats, vitamins, minerals, probiotics and enzymes are the ingredients in these wholesome foods that can rebalance the body on a cellular, hormonal, or physical level.  A Nutritionist sees the signs and symptoms a person has as clues, rather than labels, to understanding what is under or over functioning in the body and potentially causing chronic physical, and often emotional, pain or discomfort.

As with any profession, it is important to be informed as to what practitioner’s credentials are. Graduates of the Canadian School of Natural Nutrition are granted the designation of RHN, a designation specific to the school that is registered federally with the Canadian Intellectual Property office of Industry Canada. CSNN has 11 locations across Canada, the first having opened in 1995. In Ontario the school is certified by Human Resources and Skills Development Canada. See

Students must complete a demanding course of study, which includes 17 different course modules, and maintain an 80% average. Studies are down to the cellular level with classes in bio-chemistry and cellular biology. They are taught how the nutrients from the substances we ingest, once absorbed by our bodies, affect the tissues, organs, and all body systems, through classes in anatomy & physiology, pathology, and symptomatology, fundamental and preventative nutrition.  Students study what the body needs to maintain vitality and strength through all life stages, from pre-conception, to senior years and includes nutrition for athletes. More specific studies include the mind, body, spirit connection, eco-nutrition, allergies, diets, literature research and business fundamentals.
Practical training includes 14 supervised case studies focusing on nutritional, supplemental, lifestyle recommendations, and menu planning. A minimum of 50 practicum hours, which can include additional information on a variety of topics or case study reviews, and both an oral and written exam are required to graduate.  Teachers may have backgrounds as Medical Doctors, Naturopathic Doctors, and practicing Registered Holistic Nutritionists with BAs, Masters or PhD’s in biology, chemistry, environmental studies and nutrition.

Although RHN’s are not listed in the Regulated Health Professionals Act, Nutritionists abide by very high moral, ethical and technical standards in order to provide a professional service in preventative health care and nutrition education.  Consequences in breaching the code of ethics are losing their right to practice and their RHN designation. For further information contact the Canadian Association of Natural Nutritional Professionals at or the Canadian Association of Holistic Nutritional Professionals at

Registered Holistic Nutritionists may be found in locations such as Natural Health and Wellness Centers, Medical clinics, Health Food stores, Athletic Training Facilities, Chiropractic or Physiotherapy clinics, Senior or Home Care services to name a few. The following are examples where RHN services are being used; The “Ontario Integrated Cancer Center”, The Oprah Winfrey Network’s “Healthy Gourmet” has invited  Julie Daniluk, a Registered Holistic Nutritionist, as their voice on Nutrition & Health. Several valued “household name” cookbooks are written by Registered Holistic Nutritionists. The most well known locally are the Looney Spoons sisters, Janet and Greta who are on the Food Channel with their show “Eat, Shrink and be Merry.

RHN’s are not in a position to diagnose, cure, prescribe or perform any procedures, but will provide service in a non-judgmental, respectful, and responsible manner and ensure complete confidentiality for their clients.

The intent of this article is to educate the general public on the role of a Registered Holistic Nutritionist and is in no way defending or speaking on behalf of others who claim to be Nutritional experts.

Carol Pillar RHN

Asta Barsauskas RHN

The Canadian School of Natural Nutrition

Carol Pillar will be providing Nutritional Counselling services in the Kemptville area beginning in December. She can be contacted at or leave a message at 613-258-7133.