Find Your Wings, & Fly

find your wingsDuring the year of my dog’s illness, I referred to her eventual passing as getting her wings. I didn’t say “when she dies”.
She had these two light patches on her back that always resembled wings and so I thought it was only fitting for her to one day to become an actual angel.

I also used to say once she “Gets her wings” I too, will get wings and soar.

For the entirety of her life I was committed to her care and especially during her final year. I said no to many events, outgoings, etc because I wanted to spend as much time with her as possible and also because she needed round the clock care. Although I never regretted a second of it, at times I did feel that my life was at a stand still, that I was trapped until her wings came in.

And so, her wings came and now mine are slowly growing, in a different sense obviously.

My work here on earth isn’t through and now that she is soaring like an angel I can feel comfort in going out and spreading my wings, with my love for her in my heart and her spirit inside of me.

I am finally finding my focus and my vision more clearly. Without a vision and a purpose I really have nothing to work for and look forward to and that makes for a wasted life.

We all have a purpose here, we all have wings that are tucked in just waiting to expand.

Find your wings, find what makes your heart and spirit soar, find what makes you feel free yet focused, find your purpose, you mission, you vision. Find your wings and fly, the world needs you.

Janine ♥

What to eat pre and post workout!

Since I have taken a little more serious approach to my workouts lately, I have been forced to look even harder at the food I am taking in on a daily basis, to make sure I am fueling my body optimally to achieve the results I am looking for.

Although I eat relatively clean, balanced and healthy, there are some days I just plain forget certain things.

But it is all pretty simple and since this information is always helpful for me, I wanted to share it with all of you.

What to eat before a workout:

Fuelling your body properly before a workout is vital to your performance and how you feel before, during and after. Here are some ideas of what to eat before and after you workout

At least 2 hours prior to exercise:

A meal with a balance of Carbs, protein, and healthy fats


  • Yogurt (coconut or almond for me!) with fruit, nuts, and granola
  • Smoothie with milk alternative, protein powder, greens, frozen berries.
  • Bowl of oatmeal, with chia or hemp seeds, sunflower seeds and chopped dates.
  • Quinoa salad with olive oil & lemon juice dressing + spinach & chickpeas

1 hour before: A light snack


  • Toast with nut or seed butter
  • Banana and 12 cashews
  • An orange & 10 almonds
  • Dried fruit

What to eat after a workout:

 Ideally, a 4-to-1 ratio of carbs to protein – that will maximize immune function while restoring energy and rebuilding your muscles better than before. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your workout, you can minimize muscle stiffness and soreness.

Some ideas:

  • Oatmeal topped with berries and hemp seeds
  • Yogurt with honey almonds, hemp seeds & fresh fruit
  • Vegetables and hummus on a sprouted grain wrap
  • Salmon, steamed asparagus & quinoa
  • Protein bar
  • Apple & nut butter

Avoid sports drinks such as Gatorade they’re full of sugar and artificial colouring. Instead go for a natural electrolyte replacer such as coconut water.

I hope that takes some of the guess work out of it for you!

Let me know what your favourite pre and post workout snacks are!

Love, light & fitness


Are you B12 Deficient?

A question I get asked sometimes, and yet not as often as the famous protein question unfortunately, is how do you get your B12?

If you did not already know the body cannot make Vitamin B12 so it needs to get it from outside sources. The main sources for getting this vitamin come from animals & animal products.

So why is it then that so many meat eaters are finding themselves deficient in this important vitamin? I’ll tell you. But first, what exactly is B12 and why is it so important?

Microorganisms, primarily bacteria, are the only known organisms that manufacture B12. SO if you thought it is important to eat animals to get B12, you’re not correct as animals themselves do not produce B12, they ingest it and then pass it on to you when you ingest the animal.

Vitamin B12 works together with folate to make red blood cells, nerves, DNA and so it supports immune system health, improves mood, protects the cardiovascular system, and maintains overall energy levels.

B12 has also been shown to reduce pain associated with neuropathy.

A deficiency in B12 can develop gradually with minimal symptoms at first leading up to more intense and dangerous symptoms, or it can come on pretty strong at once.

B12 deficiency can show up in a number of different ways, such as: 

  • strange sensations, numbness, or tingling in the hands, legs, or feet
  • difficulty walking (staggering, balance problems)
  • anemia
  • a swollen, inflamed tongue
  • yellowed skin (jaundice)
  • difficulty thinking and reasoning (cognitive difficulties), or memory loss
  • paranoia or hallucinations
  • weakness
  • fatigue

The body requires a protein called Intrinsic factor in order to properly absorb B12. If you are lacking this protein then you will likely end up with a B12 deficiency, whether you are a Vegan or not.

Aside from following a Vegan or Vegetarian diet other factors that affect B12 absorption are:

  • intestinal dysbiosis
  • leaky gut and/or gut inflammation
  • Conditions such celiac or Crohn’s disease
  • atrophic gastrits or hypochlorhydria (low stomach acid)
  • pernicious anemia (autoimmune condition)
  • medications (especially acid-suppressing drugs)
  • alcohol
  • exposure to nitrous oxide

So as you can see it is not as cut and dry as being a meat eater vs a Vegan.

How to correct a deficiency or avoid one: 

Taking a supplemental form of B12 is the best way to ensure your levels stay normal.

What is a normal level? It truly varies, the standard is 200 – 900 picograms per milliliter (pg/mL). With the idea that anything under 200 is low. However symptoms can be present for anything under 500 pg/ml.

It is certainly individual based.

If you are wondering what your levels are you can get a test from your doctor, be sure to ask to see the results as they may see something above 200 and say you are in the clear but if you are experiencing symptoms and you are just above 200 then you may be best to supplement.

How to supplement:

There are four forms of B12 (Cobalamin): methylcobalamin, cyanocobalamin, hydroxocobalamin & adenosylcobalamin.
Based on research studies the most active form in the body is methylcobalamin. You can find this in supplement form and I recommend taking it as a sublingual as it absorbs right into the blood stream under the tongue.

Hydroxocobalamin is the form that doctors use when B12 injections are given, this may be a necessary approach for those who are really unable to absorb B12.

If you suspect  you may have a B12 deficiency then make an appointment to see your doctor to have your levels checked.
If you have a condition that makes it hard to absorb this vitamin then there is likely more going on inside of your body.

If you would like help bringing the body back into balance and to feeling well over all please contact me at info@janinefournier.come for a FREE Discovery Session.

Much Love always,

Janine ♥

Spicy Smashed Chickpea Collard Wraps

Two of my best girl friends and I had a lunch date planned for Easter Monday.
I had an idea of what was planned to be made but I had NO idea it was going to be THIS amazing!

Thanks to my friends Sandie & Sonia for doing the shopping and most of the work 😉

These were very simple to prepare and make.

I love using Collard or Lettuce leaves as wraps instead of the typical wheat/corn tortillas. It is so much lighter yet still so satisfying with way more nutrients!

Spicy Smashed Chickpea Collard Wraps
4-5 Collard Green Leaves, Washed & Dried
1-2 Cans of Chickpeas
2 TBSP Coconut Oil
1 Onion Diced
2 Cloves Garlic minced
1-2 Tsp Frank’s Red Hot w/ Sirracha Sauce
1 Tsp Turmeric
2-3 TBSP Veganaise
Salt & Pepper to Taste

1. In large pan melt coconut oil
2. Add onions and sautee until clear
3. Add chickpeas, turmeric & garlic, sautee for a few minutes
4. Add Frank’s Sauce & salt & pepper, stir until well combined
5. Let simmer for 5-10 minutes
6. Mash chickpeas using a potato masher or fork
7. Remove from pan, mix with Veganaise, spread onto Collard leaves and EAT!

You can also make the most delicious Guacamole ever and add it on top. DELICIOUS!


Lots of Veg Love,

Janine (& Co.) XO
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