The Wellness Garage hosts Plant-Based Cooking Workshops every Tuesday and Thursday. This Tuesday, Feb 4th, we have a Valentine’s Cooking Workshop in White Rock at 6:30pm-8:00pm. You will learn strategies for creating a fabulous low-carb pasta dinner and dessert.
Led by Jason Maclaughan – soon to be Nutritionist and Vegan Coach
The Wellness Garage
The Wellness Garage is a Lifestyle Medicine Clinic. We have a gym, yoga studio, cafe for smoothies, buddha bowls and bliss balls, and DXA. We have a Diabetes Type II Reversal Program, RCMP Weight Management Program and the Healthiest Year Ever Program. The environment is so welcoming and it is a doctor’s clinic of the future. We have an MD, Health Coach Director, Exercise Physiologist, Nutritionist, Yoga Therapist, Dietitian and Health Coaches all working together to help individuals with health concerns and help the planet.
What could they be? Do you know all 5 Superfoods? Let’s see if you do. If you don’t know one of the 5 Superfoods, try it out and see if it fits into your lifestyle. Yass, indulge yourself! I’m not kidding just look at how delicious these Superfoods look. Not only do these look gorgeous but they’re really good for you too! Most are chock full of antioxidants, minerals and other goodies. Your body will thank you.
For fun, I love trying new food and smoothies. Yes, it is my job but I love it! You know, I was drinking green smoothies and making kombucha before it was a thing and everybody thought I was the weirdo. But now everybody and their grandmother is doing it! So without further ado…Here are the supers!
The 1st Superfood is my favourite, Matcha Green Tea.
Matcha Green Tea
In Japan, we have the world’s longest living people. The city Okinawa is known as “The Island of Immortals.” How cool is that?! I wonder what Canada is called. Oh yes, of course. Google says it’s “The Land of Maple Syrup.” It can’t be anymore Canadian than that. Anyway, back to Japan and Matcha Green Tea. Could Matcha Green Tea be helping Okinawans live longer? Can’t hurt to try, can it? I’d love to live to the ripe age of 100. Hello, Okinawa!
The 2nd Superfood is Chia Seeds.
Chia Seed Pudding
How incredible does this pudding look? Surprisingly, it’s super easy to make the night before and enjoy in the morning. All you do, is soak chia seeds in coconut milk and they expand 12 times their own size creating a gelatinous consistency perfect for pudding. They contain many bone supporting minerals and omega 3’s. What’s not to like?
The 3rd Superfood is Quinoa.
Quinoa Mason Jar Meal
This plant food in mason jar meals? How fun and appetizing! You can use it as a nutrient-rich rice substitute. Most importantly, this seed is a complete protein with all nine amino acids and it is gluten-free, so everyone can eat it. It is also known to the Inca’s as the “mother of all grains.” Doesn’t that sound a-mazing?! They knew it all along.
The 4th Superfood is Garlic.
Mmm, just look at all the possibilities with these purple garlic cloves. You could whip up some zoodles and throw in a couple of garlic cloves. How delicious does that sound! On top of that, garlic is perfect for keeping up your immunity in the cold winter months.
The 5th Superfood is Ginger.
What, that pink stuff beside your sushi? Yasss, that’s what I’m talking about! It will warm you up, keep your food down, help with digestion and support your immune system. You can add some ginger to your lemon tea if you are not feeling well and feel the effects of it. Ginger is an age old traditional Superfood worthy of this title.
Enjoy this coming winter and stay healthy with all these Supers! Let me know which Super is your favourite?
Straight up, does meal planning work? Yassssssss, everyone and their dog are meal planning for a reason! Meal planning makes your week go by smoothly. If you want to try it for free, subscribe and you can get a Free 5-Day Meal Prep Plan.
What’s for dinner?
Once you experience no stress at meal time, there’s no turning back. No cringing when you hear THAT question, “What’s for dinner?” With meal planning, it’s like bammmm! Here’s your dinner, here’s your dinner, here’s your dinner and here’s my dinner! Dang, that was a little too easy! Anyone need breakfast or lunch after because those are all done too! Wahoo, I feel good!
More Me Time
Now, what do I do with all this free time? Should I hit the gym? Maybe I’ll go soak in the jacuzzi. I could cosy up with a good book. The options are endless when you are no longer a slave to the kitchen.
Reinvent the wheel?
I love cooking but 3 times every single day can make anyone nuts! Some peeps like choosing recipes, writing a grocery list and figuring out the nutritional value of meals but hey…that’s my day job! I think you already have one of those unless you want to join me at work…haha.
A meal plan for every stage of your life
As nutritionists, we have already done the hard work and created beautiful, healthy meal plans for you at any stage of your life. We have the free one above or the more specific ones below.
Ready made Healthy Meal Plans
Our Meal Plans all include a grocery list, recipes, meal schedule and nutritional labels. I could try the Vegan Meal Plan if I was thinking about becoming a vegan. If I cannot for the life of me get into ketosis, I could try the Keto Meal Plan and see what I’ve been doing wrong. I could try the 40-30-30 Weight Loss Plan if I want to lose weight the healthy way. There’s a Meal Plan for you if you are pregnant or you’ve just had a baby. We have you covered at every stage of your life.
Jk, jk…I thought you’d like that! Unfortunately, the cute lil chia pet from the 80s is not edible.
Your chia pet might not be edible but these chia babies sure are!
Amazingly, these little chia seeds are packed with punch… from healthy omegas to protein to fibre.
Chia Pudding Breakfast in a Snap
This breakfast is easy peasy to prep the night before. I usually make 6 of these on Sunday and 6 more on Wednesday. Breakfast for the week is taken care of. No running around looking for kid’s socks or burning toast. Just hand the kiddies a yummy pudding and they will devour it! Be sure to use your mommy sense or daddy sense and transfer it into a unbreakable bowl.
Peanut Butter & Jam Overnight Oats
6 ingredients · 8 hours · 4 servings
2/3 cup All Natural Peanut Butter (divided)
1/3 cup Maple Syrup (divided)
2 1/2 cups Unsweetened Almond Milk
2 cups Oats (quick)
2 tbsps Chia Seeds
4 cups Strawberries (finely chopped)
1. Add half of the peanut butter and half of the maple syrup to a mixing bowl. Slowly whisk in almond milk until combined.
2. Stir in the oats and chia seeds until combined. Cover and let sit for at least 3 hours or overnight.
3. To prepare the strawberries, add chopped strawberries to a bowl with remaining maple syrup. Stir to coat the strawberries in the syrup then cover and let rest in the fridge until oats are ready.
4. To serve, divide the peanut butter oats between two jars and top with equal amounts of the sweetened strawberries (and their juices) and remaining peanut butter. Enjoy!
Calories 570 Cholesterol 0mg
Fat 27g Sodium 115mg
Carbs 71g Vitamin A 330IU
Fiber 11g Vitamin C 89mg
Sugar 30g Calcium 410mg
Protein 17g Iron 4mg
Store covered in the fridge up to 4 days.
No Peanut Butter
Use almond butter, cashew butter or sunflower seed butter instead.
I can say No to meat without hesitating.
Growing up on traditional food
Guess what? I am a vegetarian again. Haha, most people think I’ve always been one. Yes, I’ve grown up on an Indian diet which is mostly vegetarian meals. Meatless Monday at my house was the norm before it was a thing. We had Meatless Tuesday, Meatless Wednesday, Meatless Thursday and so on. We usually just ate meat on Saturday and my dad would make a pot of goat curry, ‘wiener daal‘ or ‘egg daal’…lol. I have a feeling the last two were Canadian inspired creations! Should I patent them? Nah! I used to pick out the meat and get in trouble from my parents. Old habits, die hard.
Always leaning toward Vegetarianism
I had been a vegetarian for years in my 20’s and 30’s. A few months ago, I felt a pull in that direction again. A lot of my friends and family are vegetarian and vegan. The next step might be veganism. Who knows?
It’s almost been 5 months since I’ve had meat. I don’t miss it at all. Actually, I’ve made a little discovery and it’s helping me stay vegetarian. Yay me!
Let me warn you. What I’m about to say may sound harsh. I had nightmares. Just kidding. But I’m not going to lie, it did make me gag on bacon. Hence, I’m a vegetarian now.
Okay, so here’s my big secret.
I’ve started to call meat by its name at the dinner table!
Meh, what’s the big deal? I know what I’m eating.
Trust me. Say it! Say the animal’s name.
This really works!!! I call meat exactly what it is. No pork chops or ham…just straight up pig. Do you want a pig for dinner? It sounds so savage! My first thought is I can’t eat a pig! Now, that faceless slab of meat has a face. I see the pig, cow or sheep. That simple thought, helps me choose a dish I won’t feel guilty about eating later.
Here’s another thought. Don’t eat it, if you can’t kill it.
I’m the type of person who wouldn’t even hurt a fly. My *nuni taught me to take spiders outside instead of flushing them.
Just imagine…if I had to go to the farm and shoot a cow for my roast beef sandwich, I couldn’t and wouldn’t do it.
Don’t forget, I’d also have to skin it, behead it, cut it in half, take out the guts, chop it and slice it. To be honest, I don’t know the first thing about slaughtering animals and I don’t want to learn.
I could never shoot him for a measly roast beef sandwich. Avocado toast looks pretty damn delicious right about now!
Reconnect to the family farm
How can I love and protect a dog but turn around and kill a cow? The thought of killing the family pet, Shadow or Turbo, for a meal sounds insane. Wouldn’t I go to jail for animal cruelty? What’s the difference between them and other animals? I have definitely lost touch with the family farm and I grew up in the country side! These days, the main place I see farm animals is on a plate and that’s a shame.
So, now what?
Am I chopping up and eating one of the cows above or this cute little lamb below?
My choice is neither.
The two powerful questions, I ask myself:
“What farm animal am I actually eating?”
“Can I go out and kill this animal with my own hands?”
If I can’t stomach any of it, I show mercy and think before I eat.
Please like or comment if you gagged on bacon…haha. My little gift to you.
*nuni – maternal grandma
*Side Note – I am aware most conventional farms do not look like organic family farms. We bought from organic family farms so that is what I am talking about.
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We love Meal Prep Sunday! Taking some time on the weekend to prepare food for the week saves us time, money, keeps us organized and feeling great throughout the week. But sometimes getting organized for Meal Prep Sunday is half the battle. Don’t worry, we’ve got you covered!
Our Meal Prep Sunday Program will show you how to prepare enough meals for 5 days in roughly two hours. Our prep guide will outline step-by-step how to make it happen. Grab the meal plan, grocery list and prep guide and let’s get to it!
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Let’s talk about delicious green smoothies, blueberry chia parfait, satiating salads in adorable mason jars, coconut covered cacao energy bombs, buttery roasted veggies, sea salt kale chips and fermented Kombucha with berries!
This foodie lifestyle is for you, my friend! Toss that ‘50% chicken’ sandwich sorry excuse for a meal and make the change. Not only will your food look delicious, it will have your taste buds dancing because it will be real raw food! Yes, raw food is the answer. However, eating raw food doesn’t mean sitting there eating a whole head of raw cauliflower. There’s much more to it than that. You’ll see.
Anyway, after having a baby girl, my tummy was never the same. Some women say we should stand tall and be proud of our bodies and tiger stripes. I am all for empowering women but this wasn’t for me.
I was not happy with my post baby body. I had to take a break from babyland (ha, she’s 3) and focus on myself again, so I focused on raw food, started meal planning, took my essential supplements, made some key lifestyle changes and steadily lost the weight. It wasn’t painful nor should it be. Healthy changes should be fresh, fun and enlightening. Join me and change your life!
WORK WITH ME
Hey there, gorgeous!
Want to feel free and light again! Want to say goodbye to the love handles? No more excuses for missing a holiday event. No more ducking out of photos or hiding behind someone. Let me show you how to get rid of the carb belly for good. Let’s try on the hourglass shape for a second. Are you feeling those Marilyn Munroe vibes yet? I sure am! Join me and get sexy back!
Maybe you’ve had a baby or have been stress eating? I’ve been there and done that chicky. Everything had changed after I had a baby. I had lost my self confidence. I wanted to blend into the wallpaper. That tummy of mine was going nowhere fast. I felt helpless after I had my daughter. I thought it’s true: Your daughter does take your beauty. BUT actually, it doesn’t have to be that way.
I was not happy with how I looked. So I asked myself, what now? I had to take a break from babyland (haha, she’s 3) and refocus my attention on myself again, so I put my nutritional training to work.
I started meal planning, taking essential supplements, making lifestyle changes that gradually led to weight loss…finally! I did it!
No yo-yo diets, no magic pill, no chalky shakes and no burpees…haha, I just had to mention those!
It was slow and permanent change. Nothing dramatic. No fad diet. It is just really delicious and nutritious traditional meals! Let’s go back to your roots and do it right. Grandpa style is back in! You know it!
But, it’s not your fault…we are not always taught how to eat healthy.
We’re just expected to know but we don’t. That’s where I come in. You might feel overwhelmed by all the information out there. You don’t have to hit the books and become a Registered Nutritionist. I can fill you in on what you really need to know to live a long healthy life.
Healthy changes should be fresh, fun and easy.
Join me for a Free Discovery Call at https://calendly.com/organictreenutrition
Work with Me
I’d love to connect. Here’s my calendar link to make finding time easy.
Are you hungry yet?
Mmm…I have some yummy news! My girl, Marce, invited me to join her in the kitchen, prepping meals! She is a Vegan Nutritionist and Chef at From Scratch Vegan Nutrition and an amazing friend of mine. These last few weeks have been crazy busy! Together we have been cooking up a storm. It’s so much fun prepping plant based meals for people who want to look and feel amazing!
Here’s a quick word from Marce, herself:
“Getting back into a routine after a beautiful relaxing summer can be challenging. Juggling work, school, activities, lessons, chores etc can be overwhelming and leaves very little time to cook dinner, let alone shop and do dishes!! Let us take some of the stress away by offering weekly prepared meals you just re-heat and serve. We deliver right to your door in non-leak glass containers to pop right in the fridge or freezer. Easy to re-heat for dinner or take each day for a healthy lunch. Meals are made with love by experienced nutritionists who are also parents to young children, so we feel your pain!!”
Meals include: mains, sides, salads, homemade dips, sauces and dressing, plus dessert.
2 full meals-$75/week (delivered once a week)
4 full meals-$125/week (delivered twice a week)
Discounts when you sign up for a full month
Free delivery in the White Rock/South Surrey area