Category Archives: carrieburrows

Caesar Salad

This is Nana’s (Tim’s Mom’s) recipe.

She is known for her caesar salad.

She makes it old school, in a big wooden salad bowl, whereas I toss it all in the Nutri Bullet.



Nana’s is made with love and mine is made with speed so I can get after it and gobble it down.

Give this recipe a try. Pair it with some protein.

It is super fast and it is such a better option than bottled salad dressing.

When you make it, tag me and let me know if you like it and I can pass it along to Nana.




1 tsp pink salt

2 cloves of crushed garlic

1 tbsp lemon juice

2 tbsp tarragon vinegar (yes, it has to be tarragon)

6 tbsp extra virgin olive oil or avocado oil

1 tsp mustard powder

1/2 tsp worchestershire

1 tsp pepper

5 tbsp parmesan cheese   (or 1 tbsp nutritional yeast)

1 raw egg

Romaine lettuce



You can use a whisk or blender.

Mix the salt and garlic together, add in the lemon juice. Then add in the remaining ingredients and blend well!!!

Chop lettuce and toss with the salad dressing.

You can add in some cooked chopped bacon.

This will store in the fridge for a couple of days.







Type 2 Diabetes is a disease that is completely control-able and can be reversed to "pre-diabetes" levels 

Diabetes Diet Help

There are so many problems with the way that Diabetes is being handled by the medical profession. Let me explain.

The other day, “Michelle” reached out to me and asked for some advice about a diet plan. We booked a time to talk in detail so we could see what she needed.

As we started talking, I could hear fear and uncertainty in her voice. She was stumbling to find the words to describe what was wrong. Then it came out…a dreaded word that too many adults are now hearing from their doctor, “Diabetes.”

She had just been diagnosed with diabetes and was now in the process of finding out more about it. Hoping to find solutions to the problem she immediately faced. What can she do to fix it?

Naturally she was given all of the best resources to look into. The American Diabetes Association and The Mayo Clinic. As her doctor also told her, “Google it to see what you think would work best for you.  There are lots of resources available.”

Before leaving the clinic, she was handed samples of medication and a prescription. (Thank fully she decided to look more into it before jumping on the medication band wagon).**

A friend of hers suggested she reach out to me…(that’s a great friend)!

I have no problem with the resources that are available and the education you can get from them. They are fantastic for learning about your “new disease”. I have a problem with some of the recommendations they have for treating diabetes, specifically, Type 2.

Diabetes is a wicked disease that accounts for more death than Breast Cancer and AIDS combined*.

Back to “Michelle.”

She was told that she didn’t need insulin injections at this time and that they could try to fix it with diet and a mild prescription medication. Failing that would be a stronger oral medication and if needed, injections. Michelle was told she would more than likely live the rest of her life with diabetes and to, “…get used to it.”

She told me about a diet plan she downloaded off a popular site. I know the site. It is a site dedicated to living with diabetes. It’s complete with ads from big pharma, speciality dietetic food companies, injectable providers and diabetes supplies.

This is NOT a prevention site by any means…it is a site designed to keep you living with diabetes and to sell products…not solve problems.

While the medical world will never say diabetes is a curable disease, there is lots of evidence to show that people can reverse their levels to “non diabetes levels” and be classified as “pre-diabetes”.

The earlier you’re diagnosed and the faster you react by changing your lifestyle, the more success you’ll have returning to “pre-diabetes” levels.

The longer your pancreas is taxed into making more insulin and the longer you go on the roller coaster of spike and crash, the harder it will be it reverse the damage, but it can be done!

Michelle now has a plan in place to help her and I am 100% positive that in a month from now she will see some impressive changes.

3 Things You Must Do NOW

Michelle has a plan designed for her specifically, but here are three things that are included in her plan that must be at the core of every person that has Type 2 Diabetes.

1) DIET – This is the MOST important factor to create change and the one way that people are often tricked into a lifelong diabetes struggle.You MUST eliminate sugar from your diet. That means the white stuff, the breads, the grains, the honey, the agave, the ALCOHOL.

Saying it’s “OK in moderation.” is a plan that will keep you fixed where you are.

2) BODY MASS – Your weight will play a factor, in some cases a major factor. You need to reduce fat stores and increase lean muscle.

3) SLEEP – I know, I know…that’s everyone’s answer to being healthier, “Get more sleep.” YES…that’s because when you sleep, you repair, when you repair, you heal, when you heal, you improve your health.

Insulin resistance is a HUGE problem facing North America and the “Western Diet” right now. So many people are walking around having no idea that they are Insulin Resistant or, the other group, people who are Insulin Sensitive.

Why does it seem all of a sudden that we are hearing more and more about these problems? Simple…the food we eat. Or more precisely, the food that the government has recommended for the last forty years. Not to mention the processing that has made our food “more convenient”.

Simple thought to put this in perspective.

Diabetes, insulin resistance, insulin sensitivity are all issues relating to how your body processes sugar. Why then would all of these “expert sources” recommend foods like fruit (sugar), whole grains (sugar) and therapies like medications as first lines of defence?

I’ll leave you with that thought.

Next Steps

If you’ve been recently diagnosed with Type 2 Diabetes or told you are “pre-diabetic”, give me a call to see if there is more that can be done to help you out. Just click here to schedule a time to talk. Don’t worry, it’s free. Click Here For Your Best Time To Talk (Choose the free option)


*Diabetes Myths

**I don’t ever recommend ignoring doctor’s orders, but a second opinion is always a great idea. If you’re not ordered to take medication to save your life then a day of research will do you some good



Artificial Sweetener…It’s not health food, but it’s not evil either.

The other night I did a Facebook Live and made Gluten Free, Sugar Free, 4 Ingredient Cookies that are a great snack/treat when you’re choosing to live a healthy lifestyle.

There were lots of great comments and questions on-line and some more to my email after.

One comment that was made a few times was about me using sweetener in the cookies. Actually, every time I use or mention it, I get questions about it.

Some question why I use sucralose (Splenda).
Some question why I don’t like Stevia.
Some question why not ‘this’ or ‘that’.
Some ask great questions about sweetener and it’s safety.
Some question why a “health person / advocate” would use a sweetener.
Some questioned why not just use sugar.
…and some…
Ugh…some “educate” me on the use of sweetener and accuse me of supporting the devil’s dandruff and look to perform some sort of exorcism on me to release Satan’s sugar from my soul.

I’ve read the science and I’m always reading the latest literature. I’ve read the junk science and the marketing propaganda. I’ve researched to see who has funded the studies. I’ve researched to see who is lobbying who.

I find it funny (and odd) that some people get down right ugly at the mention of artificial sweetener.

Those same people who wear make up, use body lotion, apply sunscreen, color their hair are willing to preach the evils of sweetener but are all willing to use products that can be considered unsafe and toxic.

I also find it funny (and odd) that people have no problem drinking a bottle of wine, which is ridiculously taxing to a vital organ that we need to survive or believe their little superstar needs the nutritional value found in Froot Loops, Wonder Bread and a glass of orange juice to get their day started.

I completely understand that some people have reactions to artificial sweeteners and in turn don’t have nice things to say, I totally get that.

Much like people have opinions about MSG, High Fructose Corn Syrup, Trans Fat, Nitrates, Food coloring/dyes.

But, before you get ready to send me a nasty email or leave a holier-than-thou comment to this post…just keep reading.

I am all about being as close to natural as possible.
I work with people who are sick everyday because of lifestyle choices they’ve made.

But I need to be honest with you.

Will I have a Diet Coke every now and then? Yes
Will I put Crystal Light in my water now and then? Yes
Will I sweeten my unsweet tea with sweetener? Yes
Will I bake with Splenda so that I don’t go and binge on some high fat, high sugar snack?  Yes.
Do I color my hair, wear make up and use body lotion? Yes, yes and YES!

I’m not perfect and I’ve never claimed to be. But, I am educated in the things I’m willing to talk about as a professional.

Before you judge someone because they put some Splenda in their batch of PB cookies, look at what you’re doing first.

Hair color? Gummy candies for your kids? Macaroni in a box? Hot dogs? Pink and Blue birthday cake? Cow’s milk full of puss, medications, growth hormone. All things that are WAY WORSE but we do, we promote and we never question. Well maybe the hotdogs…we might question the hotdogs.

Why don’t I use sugar? Did you know sugar feeds cancer cells. Probably not.

We are surrounded by toxins.

I do the work to keep myself at least an 80-85% level of health. I don’t have filters on my water taps. I don’t have air purifiers in my house, I go outside without an umbrella for sunshade. Would doing those things get me closer to 100%..sure.

I eat mostly healthy food that is fuel for my body at a cellular level. I don’t eat food because it makes me feel good, forget my problems or because it makes my mouth happy and my central nervous system depressed.

If you’re carrying 20+ pounds of unnecessary fat, your health is put at immediate risk.  Way more risk than my use of artificial sweetener ever will be.

Why don’t we focus on making ourselves better.

Taking off weight so we aren’t continuing to hurt our joints our connective tissue, our internal organs or our quality of life and life expectancy seems way more logical than getting bent out of shape about sweetener.

Taking off additional weight so our hearts aren’t having to work so hard is beneficial.

Be a little less perfect so that you can be a little more consistent.
Let’s try that, ok!

So many people try to crush other people who are doing what it takes to be healthy…how about we cheer for them instead of challenging them.

And on that…if you’re going to challenge someone on sweetener, you should probably know the facts.

If you’re one of those anti-sweetener people you’re probably basing your belief on a research paper that is about 35 years old now that showed it causes cancer in rats. That is true…that’s what that research showed. It didn’t tell you that in human terms you would have to ingest a truckload of the stuff daily for twenty years to have the same effect. That research has been pretty much refuted by every respected medical professional and health institution now and is considered completely junk science.

I wonder if there was an industry that felt threatened by the rise of sweeteners as an alternative product to theirs that would have benefitted from people believing sweeteners were bad? I wonder if such an industry would have funded and bought results they needed the research to say?

I know that was really conspiracy minded of me…so here’s some more for you.

Did you know Splenda doesn’t spike your insulin levels at all making it perfect for diabetics. It’s probably saved a life or two there. Oh and it is not changed by heat so it’s perfect for baking without changing it’s chem compound or that of the other ingredients in a recipe.

Sucralose…and to a further extent, all artificial sweeteners are one of the most tested and researched products in the world! There have been more than 100 studies on the safety of sucralose alone of the last couple of decades all coming to the conclusion it’s safe for humans.

I know this is a long post, but…

Here are my final thoughts

If, just if, artificial sweeteners were in fact safe for human consumption;
If there was no factual evidence to show they don’t cause brain tumors, ALS, cancer, Lupus or your skin to fall off in flames;
If they were shown to have health benefits; less quantity use needed due to their sweeter nature and at least one having no adverse effect on insulin levels;
If they were recognized to be as safe as real sugar, honey, agave or whatever pound for pound…then, wouldn’t it make sense to use it?


Sugar is known to be a substance that cancer cells feed off of.
Sugar is known to stimulate insulin production and spikes.
Sugar is known to cause decay of tooth enamel.
Sugar is known to lead to fat promotion in the body.

It might just be me, and a few hundrend thousand scientists, but I’m thinking that when you actually know the facts and not what your sister’s best friends mothers cousins hairdresser told her…you could actually understand that artificial sweeteners aren’t a health food, but they sure aren’t evil either.

Dr. Carrie (rant done)

PS – Oh, one more thing…
We all know someone that will tell you, “I’ve heard, I’ve read…blah, blah, blah.” CHALLENGE THEM…let them know you’re willing to listen, but you need to know the proof and the facts. DO it with love…you’ll probably be helping them at the same time.

Here’s your ammunition…

Baird, I.M., et al.   “Repeated Dose Study of Sucralose Tolerance in Human Subjects.”    Food and Chemical Toxicology   2000;38 Suppl 2:S123-9.

de la Peña.   Empty Pleasures: The Story of Artificial Sweeteners from Saccharin to Splenda.    Greensboro: Univ. of North Carolina Press, 2010.   ISBN 978-0-8078-3409-1   (pp. 219-224).

Grotz, V.L., et al.   “An Overview of the Safety of Sucralose.”    Regulatory Toxicology and Pharmacology   2009 Oct;55(1):1-5.

O’Brien-Nabors, Lyn.   Alternative Sweeteners   [Fourth Edition].    Boca Raton, FL: CRC Press, 2011.   ISBN 978-1-4398-4614-8   (pp. 185-186).

Rodero, A.B., et al.   “Toxicity of Sucralose in Humans: A Review.”    International Journal of Morphology   27(1):239-244, 2009.

Sollid, Kris, R.D..   “Fast Take: Sucralose & Health.”    Food Insight   8 February 2016.

3 Day Diet Challenge


Who wants to join me and a bunch of my #FitFriends in a 3 Day Diet Challenge to drop a few pounds, give your waistline some breathing room and have some fun with a great group of people at the same time!!


The winner of the challenge will get an all expense paid trip, anywhere in the world that Carrie Burrows airlines flies and stay in one of our marvellous 6 star hotels and dine at our 3 diamond restaurants.3 Day Diet Challenge by Dr Carrie Burrows

OK…that’s not true. There is no airline, or hotel or restaurant (although I make a really great glass of water)!!

It’s not a contest…it’s a challenge. A 3 Day Diet Challenge to help you into the Turkey and Christmas Cake season.

You will get a meal, plan, exercise plan, daily emails and support that comes with some doctorly advice!

Oh and it’s FREE!!! 

All you have to do is click this link. Tell me what email address you want the information sent to and get ready to go.

We will start on SUNDAY, NOVEMBER 20, 2016 so you have to join by Saturday so I can send you all the information and plans and you can get ready to go!!

Tell your friends about this as well. Let’s get lots of people together on this plus if you join something like this with a friend, you could turn it into your own competition and see a better success rate because of your accountability!






Not another Motivation Monday Post ?!

YES, another one!!

WHY, because it’s Monday and someone might need it right now.


Don’t get trapped in that negative mind warp thinking you will never reach your goals.

YOU WILL and YOU CAN but you actually have to do the work.

Small daily changes lead to big wins!

The fact you aren’t where you WANT to be should be motivation enough to get going!

You can talk yourself into or out of anything!!

Look around this blog, I have tons of free resources to get you started.

Stop making excuses and start taking care of yourself!!

Stay strong my fit friends!!

Talk to you later.

WATCH this video. It will help get you motivated!!!