Wellness Blog

The information contained in these blog posts are for educational & informational purposes only and are not meant to replace medical advice or to diagnose, prescribe, or treat any condition or illness.

Roasted Beets and Sweet Potato Serves 4 The combination of beets and sweet potatoes make this dish a nutritional powerhouse. It is packed with potassium, magnesium, fibre, phosphorus, iron; vitamins A, B & C; beta-carotene, and folic acid, just to name a few. Beets are touted as nature’s Viagra. Seriously! The Ancient Romans used beets medicinally as an aphrodisiac. Beets are an excellent source of the trace mineral boron, which is directly related to the production of sex

Mushroom and Wild Rice Stuffing Serves 6 This is my favourite gluten-free stuffing recipe, as anyone sensitive to gluten or who has Celiac's Disease, shouldn't be deprived of enjoying a holiday feast with your family and friends. 2 Tbsp. Olive Oil 1 Yellow Onion, finely chopped 4 Celery Stalks, finely sliced 2 Cups Mushrooms, sliced 1 ½ Cups Wild Rice 3 Cups Vegetable Broth 2 Tsp. Dried Sage 2 Tsp. Dried Rosemary 2 Tsp. Dried Parsley Sea Salt & Freshly Ground Black

Roasted Cauliflower Soup Serves 4 Cauliflower is an excellent source of vitamins, minerals and fibre. Cauliflower is extremely versatile. You can eat it raw, add it to salads, or cook with it. This recipe is easy, nutritious, and delicious. 1 Head Cauliflower, separated into florets 8 Cloves Garlic, peeled 1 Medium Onion, chopped 1 Tbsp. Olive Oil Freshly Ground Black Pepper 5 Cups Vegetable Broth 1 Tsp. Dried Thyme Preheat oven to 400º. In a baking dish, toss cauliflower wit

It's the time of year when eggnog might be in fairly regular rotation. It was one of my favourite treats as a child. Myself and several of my clients don't drink cow's milk, so I thought I would try to create a vegan version of this classic holiday beverage. Dairy-Free Eggnog Serves 2 3 Cups Canned Coconut Milk 1 Tbsp. Maple Syrup ¼ Tsp. Ground Nutmeg ¼ Tsp. Ground Ginger 1 Tsp. Vanilla Extract ¼ Tsp. Ground Cinnamon ¼ Tsp. Ground Allspice 2 – 4 Cinnamon Sticks - optional Mix

Yoga poses to induce sleep and aid in stress reduction.

Electrolytes are essential minerals such as potassium, sodium, and calcium. They’re necessary for muscle and nerve function and keeping us hydrated. Electrolytes also help balance your pH levels (the measure of acidity and alkalinity). Symptoms of low electrolyte levels include fatigue, headache, nausea, blood pressure changes, muscle cramps, low energy, and simply not feeling well. You can get all the electrolytes you need through a nutritious diet—especially when eating hea

Did you know the amount and quality of sleep you get has a direct impact on your appetite and what you eat? Not getting enough sleep or having inconsistent sleeping patterns is associated with an increase in production of the hormone ghrelin and a reduction of the hormone leptin. Ghrelin, which is the hormone that fuels hunger, increases after having less than 4.5 hours of sleep. Not getting enough sleep also suppresses the hormone leptin, which decreases our appetite and pro

Salmon with Blueberry Sauce Serves 2 This recipe is loaded with Omega-3 fatty acids, vitamins and minerals, antioxidants, and is an excellent source of protein. If you're following a Metabolic Balance plan, you can adjust the salmon and blueberry measurements to fit your program. If you're in Phase II Strict Conversion, omit the olive oil. This pairs nicely with asparagus, broccoli, or a green salad. 2 4 oz. Wild Caught Salmon Fillets 1 Tbsp. Olive Oil 1 Cup Blueberries – you

Roasted Carrot and Apple Soup!

I recently wrote a blog post for Maliya Wellness Centre For Women on how what we eat can impact our mood. Have you ever heard of Serotonin? It’s a chemical our nerve cells produce, and is often referred to as the happy hormone. It’s a neurotransmitter which sends messages between nerve cells. It plays a role in mood, emotions, appetite, and digestion. Research has linked low serotonin levels to mood disorders, and it may play a role in depression. It’s also a precursor to mel

With Canadian Thanksgiving coming up I thought I would share one of my favourite stuffing recipes. If you are following a Metabolic Balance Plan, or are sensitive to gluten, you shouldn't be deprived of enjoying a holiday feast with your family and friends. Mushroom and Cauliflower Stuffing Serves 6 2 Tbsp. Olive Oil 1 Yellow Onion, finely chopped 4 Celery Stalks, finely sliced 2 Cups Mushrooms, sliced 1 Large Head of Cauliflower, broken apart 1 Tsp. Dried Sage 1 Tsp. Dried

Roasted Garlic Soup Serves 4 Garlic is not only delicious, but it also helps to strengthen the immune system. It is anti-bacterial, anti-viral, and anti-fungal. Prepare this tasty and nutritious soup the next time you feel a cold or flu bug coming on. 4 Bulbs Garlic ¼ Cup Olive Oil + 2 Tbsp. Olive Oil 1 Red Onion, chopped 4 Cups Chicken or Vegetable Broth Sea Salt and Freshly Ground Pepper, to taste Cut 1/4 inch off the top of each garlic head. Place in a small, shallow bak

Protein doesn’t really need an introduction, most people know it’s one of the three macronutrients that make up their diet. Fat and carbohydrates being the other two. Protein is involved in the development of organs, building and repairing tissue, muscle growth, bone health, healthy brain function, balancing hormones, supporting the immune system, plus it can help with managing weight, slowing down the signs of aging, and stimulating healthy hair, skin, and nails. Albumin and

Most people are familiar with the word metabolism. It’s in regular rotation in magazines and on the internet, predominantly in connection with weight loss. It’s not hard to find an article promoting the top 10 ways or top 10 foods to boost your metabolism. But metabolism signifies more than just a properly functioning digestive system. Metabolism refers to all the chemical processes going on continuously inside your body that aid normal functioning. These processes include th

Chickpea and Spinach Soup Serves 4 This delicious soup is packed with heart healthy nutrients, including calcium, magnesium, vitamins, and fibre. It's simple flavours provide a gourmet feel! 2 Cups Cooked Chickpeas - you may use canned, organic if possible 1 Onion, chopped 8 Garlic Cloves, minced 1 Tbsp. Olive Oil 1 Tsp. Ground Cumin 1 Tsp. Saffron Threads 2 Cups Spinach, chopped 2 Tbsp. Fresh Lemon Juice 6 Cups Vegetable Broth Sea Salt and Freshly Ground Black Pep