It’s a cinnamon Sunday

We had our first snow flurries today! Eek. Not sure about you, but I’m not quite ready for winter. But, we will keep calm and carry on!

Sundays are the days I really relax, but I also use them to get ready for the week ahead. That usually means stockpiling my freezer and cupboards with healthy meals and snacks for busy weekdays. This is key for anyone battling the ‘too busy to eat health’ bug. I promise you can find a few extra minutes to make nutritious, delicious food!

So, this chilly Sunday called for two of my favorite cinnamon-based recipes – both to keep me warm and to help me fight this little tickle in my throat; maple cinnamon granola and my cinnamon stick hot toddy:


Inspired by a store-bought mix, this granola is so easy to make, and so much more cost-effective when made in a big batch. It’s perfect on apple sauce or yogurt in the morning, or on its own throughout the day! Be warned if you share – you will be asked for more!

This granola is high in fiber and protein which helps balance the natural sugars in the maple syrup and coconut sugar. 


  • 1/2 cup each: almonds, walnuts or pecans, pumpkin seeds and rolled oats (gluten free is that’s your thing)
  • 1/4 cup of coconut, preferably unsweetened
  • 1/2 tsp of cinnamon
  • 1 tbsp of coconut sugar  (optional)
  • 1/4 cup of maple syrup
  • 1/4 cup of raw cacao nibs
  • 1 tbsp of chia seeds


  • Mix all of the ingredients in a large bowl and stir well.
  • Spread on a parchment paper lined baking sheet and bake at 350’F for 10 minutes.
  • Stir granola after 10 minutes, then bake another 8-10 minutes until golden brown
  • That’s it! See, that was easy.



Sans alcohol, this hot toddy is my go-to in the fall when the weather gets cooler. Made by simmering cinnamon sticks, it not only tastes yummy, it helps you fight off colds and makes your kitchen smell scrumptious! Cinnamon and honey are anti-microbial and the lemon provides a little vitamin C.

Trying to cut carbs and loose weight? Cinnamon is close in chemical structure to sugar, and consuming cinnamon helps to curve carb cravings and boost metabolism!


  • 2 cinnamon sticks
  • 1 lemon, sliziced
  • Honey, preferably unpasteurized
  • Filtered water


  • In a small pot, place the cinnamon sticks and fill with water (about 4 cups – I never measure these things!)
  • Bring the cinnamon water to a boil, and simmer with the lid on for about 10 minutes
  • Pour into your favorite cozy mug, with 1-2 slices of lemon and a teaspoon of honey
  • Stir well until honey dissolves
  • Curl up with your favorite woolly blanket, sip and savor! Mmmm

Enjoy, and stay toasty!

Dr. Leigha



Pumpkin Pie Smoothie

During one of yesterday’s appointments, I was coaching a patient on getting through the upcoming Thanksgiving weekend. She’s worked so hard to establish healthy eating habits, and staying on track isn’t always easy, especially through celebrations and events centered around food.

Now, I’m a big believer in not depriving yourself of all pleasurable foods when trying to eat well to feel well – whether that’s to improve digestion, lose weight, balance hormones or gain energy. In fact, one of my biggest pleasures is making food that is incredibly delicious and nutrient dense. And, I do love pumpkin pie.

This Thanksgiving weekend, you can have your pie and eat it too! It’s even ok for breakfast. And after Thanksgiving is over. You’ll love it that much!

Pumpkin Pie Smoothie

Pumpkin Pie Smoothie Ingredients:

  • 1 banana
  • 1 scoop of vanilla protein powder
  • 1/2 cup of pumpkin puree
  • 1/2 inch piece of peeled ginger root, or 1/2 tsp of ginger powder
  • 1/2 tsp of cinnamon
  • Pinch of nutmeg
  • 1/2 cup of vanilla soy milk (soo deliciously creamy!)
  • 1 cup of water


  • Add all the above ingredients to your blender
  • Blend it real good, ’til its nice and smooth
  • Pour into a glass and sip that delicious pie down

Check out how you can whip this up in a flash on Instagram!

And, just in case you’re wondering… pumpkin is high in fiber and rich in beta-carotene, a wonderful anti-oxidant that keeps you looking just beautiful! The protein in this shake also helps keep your blood sugar stable, so you know, you don’t get hangry. No one likes that.

Now I want to know – what’s the special treat you wish you could turn into a healthy option?

Dr. Leigha


If you would like to know more about how or what naturopathic treatments may benefit you, just ask!

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