Postpartum Fatigue

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I have some EXCITING NEWS…

I’m at the beginning stages of creating a program for postnatal moms who want to become energetic Supermoms, and I’m looking for five volunteers to answer a couple of questions.

We’re all so inundated with information, so it’s important for me to zero in on ONLY the information, tips and resources that are THE MOST helpful and easy for my clients to follow in everyday life. I already have the bones for this program, but before I put the finishing touches on it, I want to get input from postnatal moms who are struggling with daily life and exhausted post baby.

So… if you’re interested or know anyone who is, I’m hoping you can spare an hour to volunteer. And by volunteering you are not committed to doing the program, although you can if you’d like. Basically, I’d like to pick your brain. All of the information you share is strictly confidential and will only be seen and used by me as I put together my program.

I’ve put together a simple set of questions that I can send you via email. All I ask is that you take your time to fill in the answers and send it back to me by April 25. © THE WELLNESS BUSINESS ACADEMY 2015 & BEYOND 5 CONDUCT IDEAL CLIENT INTERVIEWS

If you’re interested and would like to volunteer, send me a private message and let me know. I’m really excited about putting the finishing touches on this program!

Signature. R.S.

As a thank you for your input and time, I created a Free Postnatal Meal Plan that is all yours… my way of saying thank you!

Are you a tired new mom?

Focus on getting Strong, not Skinny

Are you a tired new mom!

Hey new mama,  I see you: tired, weary and sometimes a hot mess.  I recognize you because I was you!  Your baby is happy and gurgling but are you?  Haha, I hope you’re not gurgling.  But I meant to ask, are you happy?  I know you are happy with your baby but are you happy with yourself.  Are you treating yourself as good as you are treating your baby?  Take a look in the mirror.  Do you look fresh and dewy?  Isn’t that the new look all the girls are trying to get?  Lol…or do you look like you’ve been hit by a bus?  That may sound a bit strong but I just want to get my point across.  You’re baby is donning cute little bows or Nikes and you are hiding in an over-sized sweater.  Come on you can do better than that.  This isn’t the real you.  It’s time to take back your life!  If not now, when? Feel energetic and focused again 💆‍♀️🧘‍♀️🏋️‍♀️ without giving up 🍫🍷and adding a few of these🍎🍋🥑  What have you got to lose?  Organic Tree Nutrition has helped rejuvenate moms all over the world though diet, supplements and lifestyle.

www.organictreenutrition.com

organictreenutrition@gmail.com

instagram: organic_tree_nutrition

 

Plant-based Cooking Workshop at the Wellness Garage

Cooking classes in White Rock

Impress your Valentine

Plant-Based Cooking Workshops

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.

Impress your date in time for Valentine’s Day!”

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.

www.wellnessgarage.ca/experiences

 

Blueberry Kiwi Chia Pudding

Top 5 Superfoods you can’t live without this Winter

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.

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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.

Blueberry Kiwi Chia Pudding

Blueberry Kiwi Chia Pudding

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.

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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.

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Garlic

Purple 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.

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Ginger

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?

Does Meal Planning Work?

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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.

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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!

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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.

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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.

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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.

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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.

 

 

Ch-Ch-Ch-Chia!!! Now, bite its head off!

Jk, jk…I thought you’d like that!  Unfortunately, the cute lil chia pet from the 80s is not edible.

Ch-ch-ch-chia!

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.

Free Recipe:  peanut-butter-jam-overnight-oats

Peanut Butter & Jam Overnight Oats
6 ingredients · 8 hours · 4 servings

Ingredients
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)

Directions

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!

Nutrition Label

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

Storage

Store covered in the fridge up to 4 days.

No Peanut Butter

Use almond butter, cashew butter or sunflower seed butter instead.

 

We eat pig tonight! How I say No to meat.

I can say No to meat without hesitating.

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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.

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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!

Caution ahead.

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.

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Okay, so here’s my big secret.

Drum roll…

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.

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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!

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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.

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So, now what?

Am I chopping up and eating one of the cows above or this cute little lamb below?

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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.

Namaste.

*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.

 

Free 5-Day Meal Prep Plan

Get your Free Meal Plan Guide below:

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Meal Planning

Our meal prep program shows you how to prepare enough meals for the week in roughly two hours.

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!

Get your free copy today!

 

Welcome to the life of a Nutritionist!

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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