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

    SPRING DIET RESET FOR BOOSTING YOUR ENERGY AND FEELING   AWESOME!

    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…

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