• Eat Well,  Fitness,  Live Well,  Nutrients,  Nutrition,  Recipes,  Weight Loss,  Women Wellness


    By Marianna Duba Registered Nutritionist, Certified Gaps Practitioner Spring is finally here! We can feel the warmth of the sunshine, the snow rapidly melts away, the days are longer and yet, many of us cannot enjoy these early signs of spring. The short and cold winter days took their toll on our general well being. We feel heavy, fatigued and our driving force is gone. Sounds all too familiar? There’s help. Tips for resetting your diet and getting your vitality back! Our bodies are in tune with the change of seasons, so naturally we will start to crave of the starchy foods, warm stews and hearty soups which are so…

  • Nutrition,  Recipes

    Lets Get Juicy!

    By Marianna Duba We know that they are important! We know that eating five to ten servings of fresh vegetables and fruit can increase our energy, boost immunity, improve our gut health, help manage our weight, and support the body’s detoxification pathways. Still, many of us find it difficult to meet this dietary target and thus become deficient in those essential vitamins, minerals, antioxidants, phytonutrients and other health-supporting compounds that vegetables and fruits are loaded with.         There are various ways how to incorporate fresh produce into our diet. Cut-up veggies are great for snacking with hummus or dip. They can be served in salads or as toppings on sandwiches.…

  • Detox,  Diabetes,  Eat Well,  Emotions & Food,  Live Well,  Nutrients,  Recipes,  Weight Loss

    Limited offer- Invigorate Detox Program by Marianna Duba

    Marianna’s Detox Program is offered at a special price $99 (regular $150) until Feb. 29, 2016. The beginning of the year is great time to support our body’s cleansing processes. Many of us will feel the holiday season’s ‘after-effects’: fatigue, weight gain, bloating, mood changes, lack of motivation and overall concentration. A detoxification program can help you to overcome these symptoms. More information is provided here: Detox program info. Book your appointment with Marianna and re-discover your energy!  

  • Detox,  Eat Well,  Health Articles,  Live Well,  Recipes

    Colourful Cleansing Salad

    Colourful Cleansing Salad Our second recipe helps to overcome the feeling of heaviness, bloating and fatigue that many of us experience after the holiday season. With all the parties and family get-togethers, it is very hard to control the type and portion of food we put on our plate. In the New Year, let’s get back on track and be more selective of the food we nourish our body with. This cleansing salad provides the necessary nutrients for supporting your liver, which is responsible for optimal metabolism, fat burning and detoxification. Its high fibre content, when combined with a piece of grilled chicken breast or fish, ensures that you will…

  • Eat Well,  Health Articles,  Live Well,  Nutrients,  Recipes

    Quinoa Chicken Soup

    Quinoa Chicken Soup With the cold weather upon us, our body craves warm cooked meals more often than in summer. Incorporating soups into your daily meal plan is a great way to sooth and nourish your body. By replacing pasta with gluten-free nutrient-rich quinoa, our first recipe serves as an example of how to refresh the taste of the common chicken soup. The variety of vegetables and herbs provide a great immune system support for keeping you strong during the cold and flu season. Ingredients: Serves 4 4 cups (1 L) chicken or vegetable stock 1/4 cup (60 mL) quinoa 1 cup (250 mL) diced cooked chicken breast 1/2 cup…

  • Health Articles,  Recipes

    Festive Christmas Salad

    Ingredients 8  ripe plum tomatoes 6  celery stalks 3  yellow, orange and red bell peppers 1  small red onion 2 170g jars 2  clementines or oranges 1 cup kalamata olives 1/2 cup coarsely chopped dill 1  large lemon 1 tbsp coconut sugar or a few drops of stevia 2 tsp Dijon mustard 2  large garlic cloves, minced 2 tsp dried dill 1/2 tsp dried basil 1/2 tsp Himalayan or sea salt Freshly ground black pepper 1/3 cup extra-virgin olive oil Directions Chop tomatoes and peppers into bite-size pieces. Thinly slice celery diagonally. Cut onion in half, then thinly slice. Place all in a large bowl, separating onion rings. Drain artichokes…

  • Health Articles,  Recipes

    Salmon with Walnut Spinach Stuffing

    Ingredients 2 tsp extra-virgin olive oil 2 tbsp minced onion 1 clove garlic, minced 1/2 cup chopped walnuts 4 cups chopped spinach 1 cup cooked brown rice 2 tsp lemon zest 1/4 cup shredded old cheddar cheese 1 lb salmon fillet, skinned, bones removed salt and pepper Directions In large non-stick skillet, heat oil over medium heat. Sauté onions until tender but not browned. Stir in garlic, spinach, salt and pepper and cook for another  three minutes. Remove from heat. Add cooked rice and lemon zest to spinach and stir until well combined. Spread spinach mixture evenly over salmon and sprinkle with cheese and walnuts. Roll up gently using toothpicks…

  • Eat Well,  Live Well,  Nutrients,  Recipes

    It’s Strawberry Season!

    Each year I look forward to the arrival of strawberry season, which for me marks the beginning of summer. I love this season not only because we as a family spend more time together visiting new places, fishing, camping or hiking, but also because it provides us with an abundance of delicious fruits and vegetables. Our farmer’s markets are loaded with fresh, colourful local produce which, compared to the imported products, rank much higher in nutrient density. This year, we visited Herrle’s Farm (http://herrles.com/) twice and picked fragrant sweet strawberries. Picking our own fruit helps us to stay on budget as we use plenty of it. Some we consume immediately,…

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