• Eat Well,  Gut Health,  Nutrition,  Recipes

    One Pan Chicken, Golden Cauliflower & Carrot Fries

    This month, we are sharing a gut-friendly grain-free recipe which provides anti-inflammatory omega-3 fats and turmeric, lean protein and valuable phytonutrients. It is also a great meal prepping recipe. After cooking, divide it into single serving containers and refrigerate for grab-n-go meals. Ingredients for 2 servings: 2 Carrot (medium) 1/2 head Cauliflower 3 tbsps Extra Virgin Olive Oil (divided three ways) 8 ozs Chicken Breast 1 tsp Dried Thyme 1 tsp Turmeric (powder) 1/8 tsp Sea Salt Directions: Preheat oven to 375ºF (191ºC) and line a large baking sheet with parchment paper. Peel and slice carrots into sticks. Wash and chop cauliflower into florets. Brush chicken breast with 1/3 of…

  • Eat Well,  Gut Health,  Live Well,  Nutrients,  Nutrition

    Your GUT Microbiome

      Your gut microbiome consists of trillions of microorganisms that lie in the gastrointestinal tract. This includes thousands of species of bacteria, archaea, fungi and viruses. Together, these microorganisms weigh as much as 2-5 pounds and have a profound impact on your health. The microorganisms in your gut play a variety of roles, some of the bacteria have a positive effect on your health and some of them have a negative effect. The key is to increase the good bacteria and reduce the negative bacteria so that you can support the healthy function of your gut and the rest of your body. When the microorganisms in your gut are out…

  • Eat Well,  Nutrition,  Recipes

    Energy Date Balls Recipe

      Need something quick and easy to snack on when at home or when you are on the go? Try these delicious date balls. They are a great snack to have on hand when you are feeling hungry and need something healthy to sustain you. Double Chocolate Mint Energy Balls INGREDIENTS (for 6 servings): 1/2 cup (6 pitted) Medjool dates 1/2 cup Almonds (raw) 2 tbsp Cacao Powder + extra for coating 1 tbsp Cacao Nibs 1/8 tsp Sea Salt 1/2 tsp Peppermint Extract 1 tbsp Water DIRECTIONS: Add the dates, almonds, cacao powder, cacao nibs, sea salt and peppermint extract to the bowl of a food processor. While the food…

  • Eat Well,  Health Articles,  Live Well,  Nutrients,  Nutrition,  Uncategorized

    Nutrition – Eating for your Body’s Needs

      What is the single most important thing you can do to improve your energy and mental functioning, reduce pain and inflammation, reduce your risk for chronic disease and age gracefully? Improving your nutrition! Eating a healthy diet continues to be a challenge for many individuals because there are so many factors at play. The ability to break bad habits that, in most cases, have been established in childhood is challenging. Beyond the knowledge and awareness of what are healthy choices is the challenge that mental emotional imbalances and fatigue play on cravings and making bad decisions. There is a lot involved in what is the right diet for you. This article is intended to give…

  • Eat Well,  Nutrition,  Recipes

    Thai Cauliflower & Sweet Potato Curry

      Sweet potatoes are very versatile! You can add them to soups or casseroles. They can be spiralized and used instead of pasta, baked whole and stuffed with various fillings, sliced lengthwise and toasted, or steamed and then added to smoothies. For inspiration, here is a nutrient-rich recipe for you to try. This delicious grain- and dairy-free dinner recipe can be prepared in less than 45 minutes. Thai Cauliflower & Sweet Potato Curry (4 servings) 1/2 Yellow Onion (Chopped) 3 Garlic cloves, minced 1 tbsp Ginger (fresh, grated or minced) 1/4 cup Water 2 tbsp Thai Red Curry Paste 1 1/2 cups Vegetable Broth 1 cup Canned Coconut Milk 1/2…

  • Eat Well,  Health Articles,  Nutrition

    March is Nutrition Month

      Finally, the month when we welcome spring, at least in the calendar, is here! With it we start planning to do spring cleaning in the house and perhaps a cleanse for our body too. March is also nutrition month, reminding us to reassess our food choices and eating habits. Healthy eating should not be restricted to the short period of time of a cleanse, instead it should become a lifestyle where eating nutritious foods becomes a daily habit. One of the most efficient ways to make our diet more nutritious is by including superfoods in our daily meal plans. While there is no official definition for a “superfood”, we…

  • Eat Well,  Heart Health,  Nutrition,  Recipes

    Moroccan Chicken Stew

    Food for your HEART! Moroccan Chicken Stew Our heart healthy chicken stew recipe includes four superfood ingredients: coconut oil, turmeric, cinnamon and unpasteurized local honey (available at health food stores or local farmers’ markets). We serve it on a bed of cooked grains (basmati rice, quinoa or millet) and garnish it with shredded or large-flaked coconut. Here is the detailed recipe: INGREDIENTS FOR 4 SERVINGS 1/4 cup Coconut Oil 10 ozs Chicken Breast (skinless, boneless, diced into chunks) 2 Yellow Onion (medium, diced) 1 tsp Turmeric 1/2 tsp Cinnamon 1/2 tsp Cardamom 1/4 tsp Cayenne Pepper 1 1/2 tsps Sea Salt 3 Tomato (large, diced) 1/2 cup Parsley (finely chopped…

  • Eat Well,  Health Articles,  Heart Health,  Nutrition,  Recipes

    Berry Good for your HEART

      Berries are superstars among fruits not only because of their sweet, delicious taste, versatile use, but also because of their health benefits. Berries contain nutrients that are powerful antioxidants and anti-inflammatory agents that can reduce your risk of heart disease and cancer. The polyphenols, fibre and Vitamin C content in berries are just some of the many factors of berries that improve your heart health. Strawberries for example, harbour the anticarcinogenic and antimutagenic ellagic acid, a nice amount of vitamin C (about 85 mg per cup) as well as important minerals such as calcium, magnesium, phosphorus and potassium.  All this comes with only 50 calories per cup! 1 cup…

  • Eat Well,  Fertility,  Fertility,  Hormones,  Live Well,  menopause,  Nutrition,  PCOS,  perimenopause,  PMS,  Stress,  Thyroid,  Women Wellness

    Hormones Over the Ages

      by Dr. Deanna Walker, ND No matter what age you are, your hormones are affecting your quality of life. Why you might ask? Well your hormone balance influences how you look, how you feel and how you think. It is important to determine if your hormones are affecting you. The best way to start is to be informed on what symptoms are normal and abnormal depending on what phase of life you are in. The Reproductive Years In this phase, the most common concerns relate to PMS (Pre-menstrual Syndrome) and the menstrual flow itself. The most common PMS symptoms experienced include mood changes (depression, anxiety, irritability, emotional fluctuations), swelling,…

  • Back to School,  Cold & Flu Prevention,  IV Therapy,  Nutrients,  Nutrition,  Sleep,  Stress

    Immune Support Into the Fall

      Written by Dr. Heather Robinson, ND Fall is a notoriously tough season for the cold and flu. Kids are back to school, the more lenient summer lifestyle is catching up with our bodies and from a Traditional Chinese Medicine perspective, our bodies can have difficulty adjusting to the change of seasons. As the cooler weather approaches and we get into that time of year, there are a lot of ways we can be supporting our immune system (please see disclaimer below) to help mitigate the effects of any colds or flus we come in contact with (the exception being COVID-19). A question I get asked a lot is ‘what’s…

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