Holistic Wellness by Leonora Ozturk

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Holistic Wellness by Leonora Ozturk

Holistic Wellness Plans
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09/04/2024

Who says you can't have pancakes for breakfast?🥞With this simple, protein-packed pancake recipe, you can indulge guilt-free.
Ingredients:
1/2 cup oats
15g protein powder (1/2 scoop)
1/3 cup egg whites
1 tsp flaxseed (optional)
Cinnamon (optional)
Splash of water

Just blend everything together and cook like regular pancakes on the stovetop. If you prefer a thinner batter, add a bit more water, but go slow—just a splash at a time!

Enjoy these pancakes as part of a balanced breakfast, and share your favorite toppings in the comments below! 🍓

09/02/2024

The difference between “day one” and “one day” is the choice you make. It’s never too late to start, and when you finally do, you’ll be grateful you didn’t let time hold you back. Whether you’re looking to increase your energy, kickstart weight loss, or simply feel better in your own skin, the journey begins the moment you decide to take that first step.Join my 28 Day Reset Program, where we’ll work together to boost your energy and set you on the path to lasting change. From personalized meal plans to daily support, everything you need to succeed is just one decision away.

Ready to start? Let's make your day one today!

✨ What’s Included:
- Weekly 7 Day Meal Plans (4 In Total)
- Easy to follow and delicious weekly recipes + grocery lists (reduce food waste!)
- Direct access to me via email for the duration of the challenge
- Tips to help you stay on track

Tap the link in my bio to join the 28 Day Reset Challenge or comment RESET below and I’ll send you a direct link!

08/28/2024

As summer winds down and the back-to-school season approaches, it's more important than ever to take time for ourselves.Just as I always tell my clients, it's crucial to step away from the hustle, recharge, and focus on our well-being. These moments of pause allow us to return refreshed and ready to take on new challenges. Let's embrace this time to reflect, nurture ourselves, and savour the last bit of summer.

Remember, self-care isn't a luxury—it's a necessity. Enjoy these moments, and let's recharge and get ready for the season ahead!

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08/23/2024

As a mother, I’ve learned that leading by example is the most powerful way to teach our kids. If we want them to value holistic health, balance, and self-care, it starts with us! Let's stop counting calories and focus on nurturing our bodies and minds through personalized, holistic approaches. By prioritizing our well-being, we set the stage for our children to do the same.

Together, let’s pave the way for a healthier, more empowered future—one that our little ones will proudly follow. 💪🤍

08/21/2024

🌱 Craving something crispy, savoury, and oh-so-simple?Kale chips—proof that clean eating can be both effortless and delicious! With just a few ingredients (that you probably already have at home!), you can whip up a nutrient-packed snack that satisfies your salty cravings and offers a fun twist for those who might be a little tired of kale salads.
Kale Chips Recipe:

Ingredients:
1. Fresh kale leaves
2. Olive oil
3. Sea salt
4. Your favourite spices (like garlic powder or smoked paprika) optional*

Directions:
1. Preheat your oven to 300°F.
2. Wash and thoroughly dry the kale leaves.
3. Tear the kale into bite-sized pieces, discarding the tough stems.
4. Lightly toss with olive oil and sprinkle with sea salt and spices.
5. Spread the kale evenly on a baking sheet.
6. Bake for 15-20 minutes, until crispy but not burnt.

Enjoy a healthy, snack that’s as easy to make as it is to love!

08/19/2024

I love connecting with clients and sharing my nutrition expertise, but I also enjoy collaborating with those who are already well-versed in the importance of nutrition.If you’re someone who’s made positive lifestyle changes but needs a bit more guidance and accountability to reach your specific wellness goals, my À La Carte Services are perfect for you.

Perhaps you’re:
🌱 Eating at the wrong times
🌱 Spacing your meals incorrectly
🌱 Not consuming enough of the right healthy foods
🌱 Not mindful of oil intake in your food preparation
🌱Eating larger portions than necessary

I’d be delighted to assess your food journal and lifestyle choices to identify any areas that might be holding you back. Often, small adjustments can lead to significant improvements. Let’s work together to move closer to your wellness goals!

If this resonates with you, send me a message 😊

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08/16/2024

Why settle for store-bought when you can make your own almond butter at home? It’s quick, easy, and best of all, you control the ingredients—no unnecessary additives, just pure, wholesome goodness!
Ingredients:
3 cups of whole almonds
optional: 1/2 tsp sea salt or cinnamon

Directions:
1. Preheat oven to 350ºF. Spread almonds on a baking sheet and roast for 10 minutes. Let cool for 10 minutes.

2. Transfer cooled almonds to a food processor. Process for 8-10 minutes until smooth and runny. Optional: Add 1/2 tsp sea salt or cinnamon for flavour.

3. Store in a 16-ounce mason jar. Let it cool completely before sealing to prevent moisture.

I love spreading almond butter on toast and adding fresh fruit on top. It’s also delicious drizzled over a smoothie bowl!

Try the recipe and share your results—tag me in your creations! 😊

08/14/2024

As a Certified Nutrition Practitioner, Holistic Weight Loss Specialist, and Adrenal Fatigue Conqueror, I often find that truly living a better life goes beyond just physical health. It’s about becoming the healthiest, happiest, most healed, present, and confident version of yourself.When you do, the right path will naturally unfold.
Remember, your journey begins with self-growth. What’s one step you can take today towards becoming your best self? Let’s inspire each other in the comments! 💬

08/12/2024

With a few weeks left of summer, keep things cool and refreshing with the easiest snack around—watermelon ‘popsicles’!
🍉 Watermelon Popsicles:
Simply pop a stick into a triangle slice and you’ve got a quick, nutritious treat for the whole family or your summer guests. It’s not just a snack; it’s an eye-catching addition to any spread!

Other great ways to enjoy watermelon are in salads, turn it into a cake, blended into smoothies, or blend into watermelon sorbet, there’s no wrong way to indulge watermelon!

What’s your favorite way to eat watermelon? Share with me in the comments below! 🍉👇

08/07/2024

One of the most common questions I receive is, "Why do I feel bloated after eating?"Here's what I tell my clients:

❗️ Stress: When stressed, your body diverts energy to face perceived threats, reducing stomach acid and digestive enzyme production, leading to bloating and gas.
🌱 Solution: Try mindful eating, such as taking a few deep breaths before meals.

❗️Not Drinking Enough Water: Water is crucial for producing stomach acid (HCL), which kickstarts digestive enzymes. Without enough water, food isn't broken down effectively, causing bloating and gas.
🌱 Solution: Stay hydrated throughout the day and take small sips during meals.

❗️ Food Sensitivity: Symptoms of food intolerance typically appear 1-2 hours after eating but can occur up to 24 hours later. Common triggers include lactose, fructose, wheat, gluten, and eggs.
🌱 Solution: Remove potential triggers for 2-3 weeks, then reintroduce them gradually.

These simple suggestions can help you actively manage and achieve your wellness goals. Give these suggestions a try and let me know if you see any improvements.

If you're ready to say goodbye to bloating and regain control of your health, visit my website (link in bio). I have a package designed for everyone, no matter where you are on your wellness journey.

08/06/2024

Let’s talk about bread! 🥖It’s often viewed as a taboo food in diet culture due to its high carb and calorie content, while being low in protein, vitamins, minerals, and fiber. Nowadays, many people, including myself, are discovering they have gluten sensitivities.
Here’s my tips around bread consumption:

🌾 Avoid gluten if you have a sensitivity or allergy to it.
🌾 Choose 100% whole grain products when consuming gluten. Ensure they are true whole grains or sprouted grains, as they offer more nutrients and essential enzymes.
🌾 Avoid breads and pasta with terms like "refined," "white flour," "enriched," or "fortified."

I recommend eating toasted Carbwise Bread (gluten-free bread by Slice of Life) for those who can’t digest gluten.

If you don’t have a problem with that I recommend 100% fully sprouted bread such as Silver Hills brand or Ezekiel Bread by Food For Life.⁠

08/02/2024

By taking control of your thoughts and mindset, you lay the foundation for disciplined behavior. Your thoughts influence your actions, so managing them is crucial for achieving any goal.If your thoughts are scattered or negative, it becomes challenging to act in a disciplined and focused manner. Therefore, controlling your thoughts is essential for maintaining control over your actions and behaviours.

My Custom Accountability Package offers in-person support to ensure clients stay on track with their goals. It's fully customizable, allowing me to tailor the plan to address specific health concerns or personal objectives.

Let's work together to turn your aspirations into achievements! Comment "Accountability" below to get started.

08/01/2024

Got peaches sitting in your fridge and unsure what to do with them? Grilled peaches are a delicious and healthy option! Perfect for a summer treat!🍑 Grilled Peaches Recipe:

Ingredients:

4 ripe peaches, halved and pitted
2 tbsp olive oil
1 tbsp maple syrup
1 tsp cinnamon
A pinch of sea salt
Optional: dairy free ice cream or coconut yogurt
Optional: your favourite nuts

Directions:

1. Preheat your grill to medium-high heat.
2. Brush the peach halves with olive oil.
3. Place the peaches on the grill, cut side down, and grill for about 3-4 minutes or until they have nice grill marks.
4. Flip the peaches and grill for another 2-3 minutes.
5. Remove from the grill and drizzle with maple syrup, sprinkle with cinnamon, and a pinch of sea salt.
6. Optional: add a scoop of dairy free ice cream, or coconut yogurt and top with your favourite crushed nuts (walnuts are my favourite)
Serve warm and enjoy!

Give it a try and tag me in your stories to share your delicious creations!

06/03/2024

Reflecting on my journey, I see a past filled with self-imposed perfectionism, grueling gym sessions, extreme dieting, and the demands of motherhood and a high-pressure job. My relentless pace and lack of rest led to years of exhaustion before I was finally diagnosed with Adrenal Fatigue. During that time, I depended heavily on stimulants like coffee and sugar to push through each day, masking my symptoms instead of addressing the root causes.My path to recovery was transformative. I took time off work, prioritized rest, and embraced restorative practices such as meditation, yoga, and journaling. By adopting a whole foods diet and incorporating specific supplements, I gradually healed. After a year of dedication and self-care, I was able to reclaim my health and live a balanced, fulfilling life once again. My experience fuels my passion as a Certified Nutrition Practitioner, and I'm here to guide you on your journey to optimal health and well-being. ✨

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05/31/2024

As the weather heats up, there's nothing quite as refreshing and satisfying as a bowl full of vibrant flavours of summer, colourful, crisp vegetables and greens. This is the perfect time to experiment with your salads—play around with different textures, tastes, and fresh herbs straight from your garden.Let your creativity shine, and you'll discover that you don't need store-bought dressings to make your salads pop. The magic lies in mixing what you have at home to create a truly unique and delicious meal. 🌿🍅
Why not turn your kitchen into a summer salad haven? Grab some juicy tomatoes, crunchy cucumbers, sweet bell peppers, and a handful of fragrant herbs like basil or mint. Toss them together with a splash of olive oil, a squeeze of lemon, and a sprinkle of sea salt. You'll be amazed at how these simple ingredients can come together to create a flavour explosion that rivals any pre-made dressing.

I encourage you all to dive into the joy of creating your own summer salad masterpieces, and celebrate the season with every bite!

05/29/2024

Every day is a perfect opportunity to prioritize your well-being and invest in a healthier, happier you. Often, we delay taking steps toward better health, waiting for the "right" time or a special event to kickstart our journey. But the truth is, your wellness journey can begin today. Embrace each moment as a chance to nourish your body, mind, and spirit with holistic, nutritious choices.Ready to transform your life? Join my 28-day reset and embark on a path to wellness before July even begins!

By participating, you'll gain the tools and support you need to cultivate sustainable, healthy habits that will carry you into the new month with confidence.
Don't wait—start your journey now!

DM me or comment "28 day reset" below for more info and let's make this summer your healthiest yet! 🌱

05/27/2024

Have you tried Overnight Chocolate Chia Seed Pudding? Because who said healthy eating has to be boring? Not here!Did you know: Chia seeds are packed with essential nutrients including fiber, protein, omega-3 fatty acids?

Save and try this recipe this week!

Ingredients:
1/4 cup cacao powder or unsweetened cocoa powder
3-5 Tbsp maple syrup
1/2 tsp ground cinnamon (optional)
1 pinch sea salt
1/2 tsp vanilla extract
1 ½ cups Almond Milk Unsweetened (or light coconut milk for creamier texture!)
1/2 cup chia seeds

Directions:
1. In a small bowl, whisk together sifted cacao powder, maple syrup, ground cinnamon, salt, and vanilla. Gradually add Almond milk, whisking until smooth.

2. Add chia seeds, whisk again, cover, and refrigerate for at least 3-5 hours or overnight until it reaches a pudding-like consistency. Stir after 30-45 minutes in the fridge.

3. Store leftovers covered in the fridge for 4-5 days. Serve chilled with toppings like fruit, granola or slices of almonds

05/24/2024

In April 2019, I became a Certified Holistic Nutritionist, graduating with First Class honors. Since then, my mission is to educate and guide individuals and their families in achieving optimal wellness by listening to their bodies' needs.I help them regain health and balance through nutrition principles based on whole foods, supplement recommendations, and lifestyle changes.

I specialize in helping clients slow down and listen to their bodies so they can eat intuitively, implement restorative practices for full recovery, and feel like themselves again. As a mom, I also encourage families to make lifestyle changes together. Getting healthy is easier when you do it as a team.

If you're ready to lose weight, stop counting calories, and overcome relentless exhaustion through a personalized holistic approach—including nutritional, supplemental, and lifestyle recommendations—send me a message below.

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05/23/2024

The season of whipping up a good Smoothie Bowl is here!I mean, we can have it all year long, but something about indulging in a refreshing smoothie bowl with the sun out just hits differently!
The Benefits of a Smoothie Bowl 🍓

1. Nutrient-Rich - Smoothie bowls are packed with vitamins, minerals, and antioxidants from a variety of fruits and vegetables.🥭

2. Increased Fullness - The thick texture of a smoothie bowl can help you feel full for a longer time.🥣

3. Customizable - Easily tailor your smoothie bowl to your taste and dietary preferences with different fruits, veggies, and add-ins.

4. Digestive Health - Smoothie bowls are often high in fiber, which supports a healthy digestive system.🍌

Add Some Toppings!

- Chia Seeds: Boost your smoothie bowl with omega-3 fatty acids, fiber, and protein for added health benefits.🌱
- Granola: Add a satisfying crunch along with extra fiber and nutrients to keep you energized throughout the day.

What are your favourite toppings to add on top of your smoothie bowl?

05/21/2024

Why is it the importance of self-belief in achieving goals?It means that having confidence in your abilities is a crucial first step toward success. When you believe in yourself, you're already halfway there to reaching your goal because that belief motivates you to take action and overcome obstacles.

Thinking positively about your capabilities is vital. If you trust that you can do something, you're more likely to try and keep going, even when things get tough.
Your mindset plays a big role in your success, so having confidence can help you achieve your dreams.

Happy Tuesday friends

Do you believe in yourself and your ability to overcome challenges and achieve your personal goals? Maybe this is the first step to your healing journey?

Would love to know more about your journey, feel free to DM me or comment below.

05/17/2024

Asparagus is a super healthy vegetable, and it's in season right now! One of my favourite vegetables to enjoy this time of year, whether it's bakes, grilled or mixed in a nice risotto.Here are some of its benefits:

•⁠ ⁠Asparagus has B vitamins like B1, B2, B3, and B6, which help your body produce energy and keep your metabolism working well.
•⁠ ⁠It contains inulin, a type of fiber that helps good bacteria grow in your gut, improving digestion.
•⁠ ⁠Its high fiber content also helps keep your bowel movements regular and prevents constipation.

Consider taking a trip to Barrie Hill Farms this weekend and pick your own!

Happy Long Weekend Friends.

05/13/2024

Staying active goes beyond just physical movement; it's about engaging with what brings you joy and purpose.For me, it's delving into the realms of nutrition, fitness, and overall health while constantly seeking new knowledge.

But what about you? What fuels your passion? What keeps you engaged and active in your journey towards holistic well-being?

Whether it's exploring a new hobby, diving into a fitness routine, or immersing yourself in the world of wellness, staying active in what you love is key to a fulfilling life.

If you're ready to embark on your holistic journey, let's connect! Together, we can uncover your passions, set meaningful goals, and create a personalized roadmap to wellness. Don't hesitate to reach out and start your journey towards a healthier, happier you.
Let's take the first step together. Get in touch with me to begin your holistic journey today.

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05/09/2024

As the temperatures rise, why not treat yourself to some ice cream? Yes, I said ice cream!Did you know Ice cream can actually be nutritious? It's simply about swapping out certain ingredients for healthier alternatives and unleashing your creativity.⁠
Here's one of my beloved blueberry popsicle recipes: ⁠

Ingredients:
1 cup coconut milk, full-fat
1 tablespoon pure maple syrup or raw honey ⁠
1/2 cup blueberries, fresh or frozen

Instructions
1. In a blender or by hand mix coconut milk and pure maple syrup or raw honey .
2. Smash or blend blueberries. It's alright to do it partially and have some whole blueberries left.
3. Add mashed blueberries to the coconut milk and pour into popsicle mold
4. Freeze for at least 2 hours or overnight.

05/08/2024

Transforming your outlook on health isn't just about what you eat or how often you exercise—it's also about nurturing a mindset that prioritizes your well-being in every aspect of life.When you invest in fostering a positive relationship with yourself and your body, you're laying the foundation for a vibrant and fulfilling journey toward holistic wellness.

Remember, celebrate the small victories, learn from the challenges, and cherish the progress you make, knowing that every positive shift in your mindset is a powerful investment in your holistic wellness.

05/06/2024

Lettuce wraps, where healthy eating meets culinary creativity! I believe that nutritious food doesn't have to be dull or uninspiring. In fact, I'm here to show you just how exciting and flavourful lettuce wraps can be.

What makes lettuce wraps so special? For starters, they're incredibly versatile. Whether you're craving Asian-inspired flavours or Mediterranean vibes with a Greek-inspired quinoa and cucumber mix, there's a lettuce wrap recipe to satisfy every palate!

So, why settle for boring meals when you can indulge in the joy of creating and savouring delicious lettuce wraps?

I love substituting collard greens for my wraps. They're not only strong and full of nutrients, but they're also loaded with potassium, which helps keep your blood pressure in check and your body healthy.

Have you tried making your own lettuce wraps? I challenge you to make one this week & tag me in your creation.

05/02/2024

Don't under estimate the power of a morning routine!✨ Starting your day with intention sets the tone for success and vitality. Did you know that establishing a mindful morning ritual not only boosts productivity but also plays a pivotal role in weight management and overall well-being? By prioritizing self-care in the AM, you cultivate a harmonious balance within your body and mind, setting the stage for a healthier lifestyle journey.

Ready to take charge of your health? Together, we'll delve deep into your unique wellness needs, crafting a tailored nutrition plan that aligns perfectly with your goals and lifestyle.

Join me for an Individual Lifestyle & Nutritional Assessment!
If interested, please comment 'Assessment' below and I will send you a direct link to my "Individual Lifestyle & Nutritional Assessment Program. Or feel free to private message me

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05/01/2024

April showers bring May flowers - or in this case micro greens! 🌱Oh how I love microgreens! I include them in most of my client meal plans, and thankfully, my clients adore them too!

Microgreens are bursting with concentrated nutrients like potassium, iron, zinc, magnesium, and copper, and you only need a small amount to reap their benefits!

Did you know that you can easily cultivate your own microgreens at home? All you need is a shallow tray, some organic potting soil, a handful of seeds, and a bit of sunlight!

Happy first day of May. Who's up for trying to grow their own homegrown microgreens?

03/01/2024

Let's welcome March as a new beginning and make healthy choices to craft a masterpiece in your life!Just like a blank canvas holds endless possibilities, so does your journey towards a healthier lifestyle 🌿

I'm here to guide you in choosing vibrant and nourishing colours for your wellness palette. Remember, the masterpiece is in the JOURNEY, not just the destination.

Let's start this exciting journey TOGETHER and create a life full of joy and good health!

One Day or Day One. You Decide. ❤️

Not sure how to begin your healthier lifestyle journey?
Book a free 15 minute Discovery call. Link in bio.

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Vaughan, ON

Website

https://www.holisticwellnessbyleonora.com/

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Videos

Thank you all for coming out last night to celebrate my husband’s 50th birthday. It was an amazing evening, filled with laughter, fun, and unforgettable memories. We couldn’t have asked for a better way to honor such an incredible man than to be surrounded by the love and warmth of our cherished friends and family. Your presence made the night truly special, and we are deeply grateful for your love and support. Here’s to many more celebrations together! Xo 🥳🥂🙏🏻❤️#50years #1974 #myth #soluna #thisis50 #love #friends #family #goodvibes #godfirst

In the blink of an eye, our precious girl turns 13 🎂🥰 Happy birthday to our beautiful, intelligent, and occasionally headstrong teenager, Aleia😉. Your future is destined for greatness, leading incredible things. Keep shining bright, as you embark on this exciting journey into your teenage years. Your light fills our hearts with immense love, and we can’t wait to see all the incredible God has instore for you.❤️🙏🏻🥰

Wishing a happy birthday to my sweet little boy, the one who stole my heart 8 years ago!❤️🎉 He’s not just celebrating another year; he radiates kindness, intelligence, and boundless energy. His presence ensures there’s never a dull moment, keeping us on our toes😁. May this year be filled with abundant joy, laughter, and countless unforgettable memories. He is loved immeasurably🎂💖