5 minute no-bake chocolate avocado mousse

This easy dessert whips up in 5 minutes. A fun, delicious and healthy treat even a kid could make (hint: Mom might like it on Mother’s day). Garnish with fresh mint leaves, dip fresh strawberries or sprinkle some coconut on top.


Here’s what you’ll need:

2 ripe avocados, peeled and pitted.

1 TBSP coconut oil

3 TBSP almond (or other) milk

4 TBSP maple syrup

1 tsp vanilla

1/2 c cocoa powder

1/8 tsp Himalayan pink salt (other salt is OK too)

ingredients for avocado mousse

How do I tell when the avocado is ripe?

Avocados are ready to eat when they are firm but impressionable. Like a peach. If hard, they are not ready.  If you place a couple of ripe bananas beside your avocados on the counter, they will ripen with in a day or two, and then you can conveniently store them in fridge until you are ready to eat them.

How do I mix this up?

Place all ingredients in a large mixing bowl. Use hand mixer first on low speed to keep the cocoa from flying everywhere, then move up the speed as things start to get smooth.

You will need to stop the mixer every once in a while and use a spatula to clear the sides and be sure all is getting mixed in.

It will take about 3-5 min of mixing.

All the lumps should be gone and the mousse should take on a thick, creamy texture that peaks. whipped mousse

Store in the fridge for up to 24 hours or eat right away.

What’s good about the ingredients:

All natural whole foods with no artificial colours or flavours.

Cocoa: equivalent of 2 squares of dark chocolate a few days a week can boost your energy and mood.

Avocado: High in healthy fats, fibre and packed with over 20 minerals and vitamins. In moderation can help lower LDL (the “bad” cholesterol).

Coconut Oil: Cholesterol neutral so better than using butter!

Maple Syrup: Tasty local and seasonal treat. 


From the heart and kitchen of Dr. Laura M. Brown, ND.




How Body and Emotional States Relate

Experience the State of Calm Energy

Can you really change your emotional experience by changing the expression on your face or the shape of your body? How does an actor cry on demand?

Is it possible that the very tools you need to bring yourself into a state of calm energy are with you where ever you go?

Emotions and physiology are undeniably linked. We see it when the blood pressure rises in anger, the heart beating rapid before we get on a stage, and muscle tension when we are holding mental anguish.

The ability of the nervous system to engage the metabolic resources in response to external pleasure or pain is crucial to our survival.

From such simple examples to complex paradigms, how can we deny the relationship between body, mind and also the spirit?

How do our body actions and energetic states relate?


Do you find your shoulders constantly up around the ears, eyes squeezed and darting back and forth, thoughts circulating around being emotionally attacked? You are in a state of fear. Fear can often be paralyzing.

If you take a moment to observe your breath, is it shallow, do you maybe even feel light headed or dizzy from hyperventilating, are your muscles tender and sore from being tense? You are likely in the company of an old friend named anxiety.

Or can you sense your breath to and fro from the abdomen, your body relaxed without being slack, feeling alive without feeling stiff, consciously in touch with the many blessings in your life? You are in the blessed state of gratefulness.

Have you ever been wrapped up tight in a ball and feeling weak and small? Try making your body into the shape a very big star – stand tall, step one foot sideways,  a little wider than shoulder width apart. Reach the hands up and then out to the sides. Ideally you are making your body take up as much physical space as possible. Take a very big breath in and out, then let the breath naturally rise and fall and you look up to the sky – stay here for at least 90 seconds. Do you feel free and strong?

When you visit a naturopathic doctor, your health assessment is medically focused however your emotional, spiritual, cognitive, physical aspects are holistically considered. Learn more about the Physiology of Emotions with Dr. Laura M. Brown, ND on Thursday May 12th at Goodness Me! in Guelph (at the corner of Gordon and Wellington).

Find out  your one of a kind, individualized treatment plan to help bring the paradox of calm energy back into you life by booking an appointment with Dr. Laura M. Brown, ND at Forward Health in Guelph (at the corner of Gordon and Kortright) today.


4 Ways to Increase Flexibility

You eat the right foods, drink the right drinks, and exercise regularly. In other words, you’re strong and healthy. There is only one hole in your overall good health. You’re as flexible as a piece of plywood. But there’s good news! You don’t have to stay inflexible your entire life. With the right steps, you can improve your flexibility, which will make life that much better.

Ready to get started building a more flexible you? Here’s how.


Roll Before

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For many years, it was common practice to stretch before working out. In recent years, folks have ditched that advice for something better: lightly performing whatever you plan to do. Going to run? Walk and then jog before getting into a run. For those who want to take their routines to the stretchy limit, it’s time to use a foam roller.

With a foam roller, you work to gently stretch your muscles before working them out, and better yet, you stretch them out safely. Essentially a massage for your muscles, foam rolling helps your muscles relax and stretch. This, in turn, allows your entire muscle to be worked out in the gym afterward and prevents an already tight muscle from growing tighter through your exercise routine. Once you knock out a little foam rolling, the time is right for a round of body-weight exercises or light activity before going full force.


Go All the Way

As you exercise, you can help your flexibility by working throughout your entire range of motion. Initially, you may have a harder time squatting your full range of motion, but sticking with it will allow your muscles to work all the way and will lead to their being more flexible.

To get to where you can squat or perform other exercises as deep as your body allows, you will probably want to reduce the amount of weight you use. As your body grows accustomed to going through a fuller range of motion, you can increase the weight and enjoy improved flexibility.


Stretch Afterwards

Your routine winds down, and your muscles feel tight and want to stay that way. Folks who are new to working out often enjoy the feeling. It lets them know their body has worked hard, and so they allow the tightness to remain as they leave the gym and return to their daily routines.

However, this is when your stretches become most important. By taking 10 minutes to slowly stretch, you can take a huge step toward your overall flexibility. A good post-workout stretch will focus on the areas worked during your routine, but will provide a little stretching for the entire body. You can also finish your stretching with more foam rolling if you have time, as this will help further your flexibility goals.


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When stretching for increased flexibility, you may be tempted to push it as far as you can. But don’t give in. Instead, you should relax and take the slow and easy-going path to flexibility. Going too far too fast will actually have the opposite result that you want, as your body will have to repair itself from small injuries that occur from stretching and won’t want to stretch further in the future. Instead, take your time and allow your body to ease into stretches.

Feel an uncomfortable burning sensation that actually hurts? That is not your body’s way of thanking you. Back off and stretch to the point of slight discomfort. Accept that you can’t increase your flexibility overnight, and you will make better headway than beating your muscles into flexible submission.
The Domino Effect
Regular exercise makes it easier to eat healthy. Just as healthy eating makes you more likely to exercise.

It’s the domino effect. When you begin to make a positive change in one area of your life other areas will soon follow.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.
Quinoa Breakfast Bowl

You’ve probably heard of quinoa—it is hailed as a super food. It’s high in protein (12%-18%) and contains a balanced set of essential amino acids — this means it’s a surprisingly complete protein. It’s also high in fiber and iron. Quinoa is quite possibly the perfect thing to have for breakfast to start your day off on the right foot.

Servings: 1

Here’s what you need…
• ½ cup quinoa, cooked in water according to instructions on package
• 1 Tablespoon golden raisins
• 1 Tablespoon date pieces, chopped
• 1 Tablespoon pecan pieces, chopped
• Dash of cinnamon
• Dash of nutmeg
• Drizzle of pure maple syrup
1. Top cooked quinoa with raisins, date pieces, pecan pieces, cinnamon, nutmeg and a drizzle of maple syrup.
Nutritional Analysis: One serving equals: 344 calories, 5g fat, 59g carbohydrate, 6g fiber, and 12g protein.

Shared by Dr. Phil McAllister @ Forward Health