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Slf.care.coach

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Slf.care.coach

Certified Holistic Nutritionist
Health Coach in training
To help others live a well-balanced life
(2)

09/10/2021

Mind over matter.
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18km
Elevation gain 820m
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09/08/2021

Falling.
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09/06/2021

Let's pack our bags
And head to the Rockies, babe
Just you and I
Getting lost in open spaces
And when you wake
I'll be right there, baby
And when you shake
I'll be shaking with you hun
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08/27/2021

One of my favourite recipes this summer!
Chinese Chicken Salad

Almond butter sesame dressing:
3 medjool dates pitted and softened if necessary by soaking in very hot water for 5 minutes
1/4 cup almond butter
3 Tbsp coconut aminos
1 Tbsp sesame oil
1/2 inch fresh ginger peeled and chopped
2 cloves garlic peeled and chopped
2 Tbsp rice vinegar or apple cider vinegar
Salad:
2 cups slaw mix
1 cup Purple cabbage shredded
1 bunch Scallions green and white parts, thinly sliced
3/4 cup Raw cashews or almonds, chopped
1/4 cup fresh cilantro chopped (I used basil)
1/2 cup Mandarin oranges
2 Tbsp avocado oil ghee, or coconut oil
1 1/2 lbs Chicken thighs boneless and skinless
3/4 tsp onion powder
3/4 tsp garlic powder
Sea salt and black pepper
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08/19/2021

Hunger. A powerful survival mechanism that shouldn’t be ignored. It is your body signalling your brain to help you stay alive.
This is why portion control and calorie restriction diets aren’t sustainable. You can’t ignore hunger forever. Choosing a whole foods diet with unlimited fruits and vegetables will keep you feeling full longer because they contain fiber and water - to ensure that you meet your energy needs.
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08/12/2021

Spiritual fitness.
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08/08/2021

A summer recipe that you’ll be glad to have in your back pocket.
Scallops with sautéed corn and chimichurri

Ingredients
Chimichurri
* 1 large shallot, chopped
* 1 red fresno chile pepper, chopped
* 3 cloves garlic, roughly chopped
* 2 cups packed parsley leaves
* 1 cup packed basil leaves
* 2 scallions, thinly sliced
* 1 cup olive oil
* ¼ cup red wine vinegar
* 1 tsp kosher salt
Scallops & Sautéed Corn
* 6 oz raw bacon, diced
* 4 ears corn, kernel sliced off the cob
* kosher salt
* freshly cracked black pepper
* 1 ½ lbs sea scallops
* olive oil
Scallops with Sautéed Corn
1. Gently tear the small side muscle off of each scallop. Let the scallops sit out at room temperature for 15 minutes.
2. Add the diced bacon to a large skillet over medium heat. Allow the bacon to cook for about 3 minutes.
3. Lower the heat to medium-low and continue to render the bacon for about 15-16 minutes longer, or until crisp, stirring often.
4. Transfer the bacon to a plate, leaving the bacon fat in the skillet. Raise the heat to medium-high and add the corn. Season well with a generous pinch of salt and lots of freshly cracked black pepper. Sauté until golden and tender, just a few minutes.
5. Meanwhile, heat a large stainless-steel pan over medium heat. Add enough oil to just coat the bottom. Season the scallops with a good pinch of salt. Place the scallops into the hot oil. Cook until golden and crisp on one side, about 2 minutes.
6. Flip the scallops and finish cooking for just another minute on the other side.
7. Transfer the corn to a large plate. Place the scallops on top and garnish with the bacon. Spoon the chimichurri over the entire dish.
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08/02/2021

“Getting lost is not a waste of time.” -Jack Johnson
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07/23/2021

Cantaloupe. Did you know?
•That it contains over 90% water and it is full of electrolytes which makes it one of the most hydrating fruits.
•One cup contains 100% of your daily recommended vitamin C intake.
•Cantaloupe is one of the best foods for eye health due to its beta carotene content.
•It’s a great source of potassium which can reduce high blood pressure.
•It’s in season!
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07/18/2021

Self-care is taking the time to disconnect.
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07/14/2021

Fresh is best when it comes to vegetables, especially scallions! To gain the most out of this nutrient packed food, pick ones with crisp bright leaves and eat them raw.
•Scallions are rich in vitamin B2 which is essential for energy production.
•They contain calcium which promotes healthy bones and teeth.
•They’re a great source of dietary fiber.
•The green tops are edible and loaded with vitamins!
To keep scallions fresh, store them in a glass jar in the fridge with an inch of water. Cover them with a plastic bag and elastic to prevent them from wilting. Change the water every couple of days.
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06/30/2021

These muffins are incredible! Those who I shared them with thought so too.
Cinnamon Roll Muffins:
2 pasture-raised eggs at room temperature
4 tablespoons softened coconut oil
1 1/2 cup non-dairy milk at room temperature
1/4 cup coconut sugar
3 cups almond flour
1/4 cup tapioca flour (I used arrowroot)
1 teaspoon baking powder
1/2 teaspoon cinnamon
Cinnamon sugar swirl:
1/3 cup coconut sugar
2 tablespoons liquid coconut oil (I melted this one)
1 teaspoon cinnamon
Preheat oven to 350 degrees and line a muffin tray with liners
In a large bowl, whisk together eggs, oil and milk
Mix in the sugar, flours, baking powder and cinnamon until smooth and creamy
Fill each muffin about half way
Mix together the swirl ingredients in small bowl then add about 1 teaspoon on top of each
Add remaining batter on top of each muffin then sprinkle remaining cinnamon sugar
Bake in oven for 18-20 minutes or toothpick comes out clean
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06/22/2021

I made these Asian chicken meatballs last week. And the week before. I will most likely be making them today.
Meatballs
1/2 tsp fresh ginger grated
1/2 tsp onion powder
1/2 tsp garlic powder
1 egg
1/2 tsp sriracha optional
2 tsp tamari I use coconut aminos
1 tsp toasted sesame oil
1/2 cup almond flour
1 lb ground organic chicken
Sauce
1 tbsp sesame oil
1/3 cup maple syrup
2 tbsp tamari I use low sodium
1 clove garlic finely chopped
Set oven to 400 degrees F. Spray a large baking sheet with avocado oil.
In a large bowl, whisk all ingredients except for chicken until a paste forms.
Add your chicken and work mixture into the meat. Using a cookie scoop or tablespoon measure, form meatballs and arrange evenly on baking sheet. If the meatballs are sticking while rolling, just dip your fingers in water.
Bake meatballs for 20-25 minutes, flipping halfway through. For a more golden colour, bake on convection, or carefully broil the top for about a minute.
Add maple syrup, tamari, and sesame oil into a pan over medium heat. When it starts to bubble, add your garlic. Simmer until sauce thickens and coats the back of a spoon, approximately 5 minutes.
Add meatballs to pan and coat in sauce. Alternatively, you can serve the sauce on the side. Top with toasted sesame seeds and fresh cilantro or green onions (optional).
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06/12/2021

“I can’t go back to yesterday because I was a different person then.”
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06/05/2021

What self-care means to me...
Eating whole foods.
Breaking a sweat.
Enjoying nature.
Travelling.
Getting fresh air.
Spending time with loved ones.
Eating cake.
Having a drink or two.
Relaxing.
Spending time alone.
Cooking.
Grabbing that extra slice of pizza, guilt free.
What does self-care mean to you?
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06/01/2021

Cinnamon. This potent spice has anti-inflammatory, antimicrobial and antioxidant properties.
•It can help improve insulin sensitivity and lower blood sugar.
•It promotes weight loss.
•Cinnamon can lower cholesterol.
•It can provide relief for vomiting and diarrhea.
An easy spice to add to baking, cooking, smoothies, oats and coffee!
Try Cinnabombs!
1/2 cup creamy peanut butter
2 tbsp maple syrup
2 tbsp melted coconut oil
1/2 tsp vanilla extract
1 scoop vanilla protein powder (optional)
1/2 cup + 2 tbsp almond flour
1/4 cup crushed pecans (optional)
1/4 tsp cinnamon
pinch of salt
For rolling
1/4 cup coconut sugar
1/2 tsp cinnamon
In a big bowl mix together all ingredients together or blend to have completely smooth. Chill mixture in the fridge or freezer for 30 minutes for easy rolling. Wet hands to avoid sticking and roll into bite-sized balls.
Make another bowl with a a bit of cinnamon and coconut sugar for rolling. Roll each ball and store in fridge to set! Enjoy!
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05/27/2021

75% of Americans are dehydrated; most by choice. Dehydration causes fatigue, headaches, reduced cognitive functioning, stress and anxiety; to name a few. Sometimes water is the only thing that your body is missing.
Water takes up 60-70% of our physical composition. Losing a small percentage can cause uncomfortable symptoms. Therefore consuming about 8 cups a day will help ensure that your body is well balanced. Do not take for granted the clean water that is readily available to many of us.
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05/18/2021

Pitahaya. Also know as dragon fruit in the Western Hemisphere, grows on a cactus whose flowers only open at night. It is pollinated by nocturnal creatures such as moths and bats.
•Pitahayas are high in fiber and prebiotics which can help with digestion and promote a healthy gut.
•This fruit can be beneficial for pregnant women because they are rich in B vitamins and folate.
•When applied topically with a vitamin C serum it can treat acne or when combined with a vitamin E capsule, it can relieve the symptoms of a bad sunburn.
•This fruit is high in antioxidants which can help prevent premature aging by protecting your cells from damage by free radicals.
•Pitahayas are rich in iron and can give you that boost of energy that you’re looking for.
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05/12/2021

Tahini Stir Fry Sauce

1/4 cup tahini
2 Tbsp tamari (or sub a greater amount of coconut aminos and reduce maple syrup)
2-4 Tbsp lime juice
2 Tbsp maple syrup
1 large clove garlic, minced
1 Tbsp grated ginger
1-2 tsp chili garlic sauce
1-3 Tbsp hot water to thin
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05/07/2021

I use my Instagram page as a reference, for reminders and for personal motivation - hoping that it can influence others to live a well-balanced life. Also, this is where I store all of my favourite recipes. On my page, you will find my staples and this recipe has made the cut!
The Ultimate Vegan Black Bean Burger

Makes 4 patties
For the burger:
1 flax egg (1 tablespoon flaxseed meal + 3 tablespoons water)
1 tsp olive oil
1/2 red onion, finely diced
2-3 cloves garlic, minced
1 large carrot, shredded
1 (15 ounce) can black beans, rinsed and drained
1/4 -1/3 cup oat flour, gluten free if desired
1 teaspoon cumin
½ teaspoon garlic powder
1 teaspoon chilli powder
1/2 teaspoon paprika
½ teaspoon salt
Freshly ground black pepper
Garlic Tahini Sauce:
2 tablespoons tahini
2 cloves garlic, finely minced
1 tablespoon fresh lemon juice
1-2 tablespoons warm water, to thin
1/4 teaspoon salt
Instructions
Mix flaxseed meal and water in a small bowl and place in the fridge for 5 minutes. Place a large pan over medium heat and add 1 teaspoon of olive oil. Once oil is hot, add in onion, garlic and carrot; saute for 5 minutes or until onions are translucent and carrots begin to soften a bit. Transfer to a large bowl and stir in the spices: cumin, garlic powder, chili powder, paprika, salt and pepper. Using a food processor or high powered blender, blend black beans until well blended and just a few bean chunks remain.�Transfer to the bowl with the veggies and then stir in the flax egg and the oat flour. Taste, adjust seasonings and add additional salt and pepper if necessary. Divide mixture into 4 patties. Put on a plate and cover with plastic wrap, place in the fridge for 20-30 minutes. After 30 minutes, place a large skillet pan over medium heat and generously spray the pan with nonstick cooking spray. Add the patties and cook 4-5 minutes on each side, or until golden brown and heated through.
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05/04/2021

04/26/2021

Bananas. One of the worlds most consumed fruits - so let’s talk about them.
Slightly green bananas are the best source of prebiotics and also contain the highest resistant starch.
Yellow bananas are the quickest to digest and are great if you’re constipated.
Brown bananas contains the highest levels of antioxidants but have the greatest vitamin and mineral loss.
How do you like your bananas?
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04/19/2021

“Create healthy habits, not restrictions.” -
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04/16/2021

These simple, no bake and delicious espresso cookie dough balls are the perfect treat for this gloomy Friday!

1/2 cup cashew or almond butter (I used almond)
3 tbsp maple syrup
3/4 cup almond flour
1 tbsp espresso powder or instant coffee (I used instant coffee)
1/2 tsp vanilla
1/2 cup chocolate bar chunks (I used dark chocolate)
Sea salt
In a large bowl, combine all ingredients except chocolate chunks and sea salt. Mix in chocolate chunks and refrigerate for 1 hour. Roll dough into balls and sprinkle with sea salt. Refrigerate for at least 30 minutes. Store in fridge.
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04/08/2021

Papaya. This tropical fruit that is botanically a berry, is loaded with nutrients.
•The flesh is high in dietary fiber, magnesium, potassium, vitamin A and C.
•Papayas improve absorption of nutrients in the bloodstream.
•The skin contains papain which helps break down proteins. It is used worldwide to treat and stop the spreading of skin infections and irritations.
•Papain also helps with inflammation.
•Papayas are part of the “Clean Fifteen.” This means that of all fruits and veggies, when tested for pesticide residue, they are one of the fifteen with the lowest chemical load.
•Papaya seeds taste similar to black pepper. In some countries, they dry them and use them for seasoning. They are also highly nutritious.
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04/02/2021

We have all meditated before whether or not you want to call it that. Many refer to it as giving up control over ones mind but in reality, meditation is focusing on, paying attention to and noticing what your mind is doing in the moment, without judgement. Quieting the mind is healthy and can be achieved by meditation. Here are three types of meditation that can be practiced:
•Zen meditation involves sitting with your legs crossed while attempting to empty the mind of its chatter (quieting the mind).
•Transcendental meditation teaches practitioners to focus exclusively on a particular phrase (mantra) that is repeated internally.
•Insight meditation teaches us to observe the thoughts flowing through our mind without focusing on any particular one.
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03/29/2021

Rawnola

Ingredients
2 cups pitted dates (B vitamins - assist body to break down sugars)
2 cups raw rolled oats (fiber - great for digestion)
2 cups dried coconut (manganese - essential for bone health)
2 tbsp pure maple syrup
Using your large food processor, add equal amounts of all ingredients except for maple syrup.
Blend and pulse until desired consistency.
When combined well, slowly drizzle a small amount of maple syrup while pulsing.
Store in glass jar in the fridge for 2 weeks!
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03/23/2021

Dr. Michael Greger refers to The Daily Dozen as a guide for twelve healthy things that he tries to include in his daily routine. This refers to different food groups, beverages and exercise. Try this delicious side dish that includes four of the twelve!
Miso Bean & Broccoli Rice

1 large shallot, minced
1 tsp fresh ginger, minced
2 tsp white miso paste
2 tbsp nutritional yeast
1 1/4 inch piece fresh turmeric, grated (or 1/4 tsp ground)
1/2 tsp ground coriander
1/4 tsp ground cumin
1/8 tsp cayenne pepper
1 cup long-grain brown rice
2 1/2 cups vegetable broth
3 cups small broccoli florets
1 1/2 cups cooked black beans (or 1 15oz can)
Heat 2 tbsp of water in a large skillet or saucepan over medium-high heat. Add the shallot and ginger and cook for 1 minute. Stir in the miso, nutritional yeast, turmeric, coriander, cumin, cayenne and rice. Stir in broth and bring to a boil. Lower the heat and simmer, cover and cook for 35-40 minutes, stirring occasionally or until rice is tender. Stir in broccoli and a little more broth if needed. Cook 10 minutes longer, or until the water is absorbed and the broccoli and rice are tender. Stir in. Sans and remove from heat. Serve hot.
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02/08/2021

When your dad still buys white sliced bread and you need to show him what’s up.
The Healthiest Bread Ever by
2 cups almond flour
1 cup gluten free oat flour
1/2 cup h**p hearts
1/4 cup of chia or flaxseed (I used 1/8 cup of each)
1/4 cup sesame seeds
5 tbsp psyllium husk
Pinch of pink salt
1 tbsp honey or brown rice syrup (I used honey)
2 cups cold filtered water
Topping: pumpkin seeds & everything but the bagel seasoning
Preheat oven to 350 degrees. Line a loaf pan with parchment paper and grease it with coconut oil or olive oil.
In a large bowl add almond flour, oat flour, h**p hearts, chia/flaxseeds, sesame seeds, psyllium husk, salt and honey. Whisk until combined.
Add 2 cups of cold filtered water and mix until combined. Allow to sit for a few minutes until a firm dough forms.
Press mixture into loaf pan and sprinkle desired toppings. Press the toppings lightly into loaf so they don’t fall off.
Bake for about 65 minutes or until the top is golden and crisp. Allow to cool completely before slicing.
Once cooled, slice at your desired thickness. The bread will keep fresh for a few days. You can also slice it, place parchment in between and freeze it in a freezer bag!
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**phearts

02/01/2021

When you discover a recipe that you can’t wait to share.
Mushroom Stroganoff

1 onion, diced
2-3 cloves garlic, minced
300g fresh mushrooms, sliced
4 tbsp white wine
1 tbsp tamari or soya sauce (I used coconut aminos)
3/4 cup vegetable broth
3/4 cup plant-based milk (I used canned coconut milk)
2 tbsp cornstarch (I used arrowroot)
1 tsp onion powder
1/2 tsp garlic powder
1/2 tsp smoked paprika
A pinch of red pepper flakes
1 tbsp nutritional yeast

Salt & pepper to taste
Heat oil in large pan/skillet. Add onion and fry for about 5 minutes. Add garlic and fry for an additional minute.
Add mushrooms and fry over medium heat for about 5 minutes.
Pour in white wine, vegetable broth, tamari (or soy sauce or coconut aminos), spice mixture and nutritional yeast. Bring to a boil.
Add cornstarch (or arrowroot) to plant-based milk or cream and stir to dissolve. Pour the milk/cream into the pan and cook on medium-low heat for about 10 minutes until sauce thickens. Add salt and pepper. Serve with your choice of pasta or rice. I used
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These muffins are incredible! Those who I shared them with thought so too. @rachlmansfield Cinnamon Roll Muffins: 2 pasture-raised eggs at room temperature 4 tablespoons softened coconut oil 1 1/2 cup non-dairy milk at room temperature 1/4 cup coconut sugar 3 cups almond flour 1/4 cup tapioca flour (I used arrowroot) 1 teaspoon baking powder 1/2 teaspoon cinnamon Cinnamon sugar swirl: 1/3 cup coconut sugar 2 tablespoons liquid coconut oil (I melted this one) 1 teaspoon cinnamon Preheat oven to 350 degrees and line a muffin tray with liners In a large bowl, whisk together eggs, oil and milk Mix in the sugar, flours, baking powder and cinnamon until smooth and creamy Fill each muffin about half way Mix together the swirl ingredients in small bowl then add about 1 teaspoon on top of each Add remaining batter on top of each muffin then sprinkle remaining cinnamon sugar Bake in oven for 18-20 minutes or toothpick comes out clean • • • #slfcare #balance #wellness #holisticnutrition ##holistichealth #wholefoodie #afpastudent #afpanutritionist #afpanutritionandwellness #mtlnutrition #mtlhealth #mtlhealthcoach #healthcoach #holisticnutritionist #cinnamon #cinnamonrollmuffins #homemademuffins #homemadebakedgoods #paleomuffins

Cinnamon. This potent spice has anti-inflammatory, antimicrobial and antioxidant properties. •It can help improve insulin sensitivity and lower blood sugar. •It promotes weight loss. •Cinnamon can lower cholesterol. •It can provide relief for vomiting and diarrhea. An easy spice to add to baking, cooking, smoothies, oats and coffee! Try @earthyandy Cinnabombs! 1/2 cup creamy peanut butter 2 tbsp maple syrup 2 tbsp melted coconut oil 1/2 tsp vanilla extract 1 scoop vanilla protein powder (optional) 1/2 cup + 2 tbsp almond flour 1/4 cup crushed pecans (optional) 1/4 tsp cinnamon pinch of salt For rolling 1/4 cup coconut sugar 1/2 tsp cinnamon In a big bowl mix together all ingredients together or blend to have completely smooth. Chill mixture in the fridge or freezer for 30 minutes for easy rolling. Wet hands to avoid sticking and roll into bite-sized balls. Make another bowl with a a bit of cinnamon and coconut sugar for rolling. Roll each ball and store in fridge to set! Enjoy! • • • #wellness #balance #slfcare #nutritionist #mtlnutritionist #mtlnutritioncoach #afpanutritionist #afpanutritionandwellness #mtlhealthcoach #mtlhealth #holistichealthandwellness #wholefoodie #cleaneating #cinnamonbenefits #cinnamonspice #cinnabombs #earthyandy #earthyandyrecipe #proteinballs #veganrecipe #veganballs

Vitamin B12 is produced by bacteria found in soil and can also be found in the guts of animals. In order for the bacteria to make B12, the soil must contain a mineral called cobalt. In today’s day, we over wash our fruits and vegetables and we don’t drink natural water from rivers leaving many of us deficient of this essential vitamin. Also, due to the declining of soil quality and the decrease of cobalt, B12 deficiency is not only an issue for vegans. Our bodies need this vitamin to make red blood cells, nerves, DNA and carry out other bodily functions. Common deficiency symptoms include fatigue, infertility, cognitive decline and cardiovascular issues. Daily supplements of 250mcg are a great way to ensure your recommended intake. • • • #wellness #balance #slfcare #healthylifestyle #healthandwellness #healthandwellnesscoach #nutritioncoach #afpanutritionist #afpafitness #afpanutritionandwellness #afpanutrition #afpacertified #mtlhealth #mtlhealthcoach #mtlnutrition #mtlnutritionist #mtlnutritioncoach #b12 #cobalt #essentialvitamins #vitamin #vitaminb12 #soilquality #b12deficiency #vitamindeficiencies