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Truffles

Healthy Holiday Treats!

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The holiday season is right around the corner and all of those baked goods can be very tempting. The problem with those all of those treats is that they are usually packed with tons of sugar, flour, and tons of other not so healthy ingredients. These can be delicious at the time, but once the holidays are over, we often come off that sugar high feeling drained and bloated.   I believe in balance and I think we all deserve to treat ourselves and relax over the holidays. It’s never fun being the one who is sticking to a strict diet over the holidays and can’t indulge in any of the treats. Luckily, there are tons of ways to make these holidays treats healthier! No need to restrict or worry here.   Check out this recipe for holiday truffles! Just one example of a holiday treat made healthy. I am all about simplicity and recipes that do not feel too overwhelming. This is just that. Easy and healthy – it just doesn’t get much better.

Dark Chocolate Peppermint Truffles

Ingredients:

  • 1 cup raw cacao powder
  • ½ cup unsweetened organic applesauce
  • 3 tbsp raw honey
  • ¼ tsp peppermint extract

Directions:

  1. In a medium bowl, stir together all 4 ingredients.
  2. Chill for at least 30 minutes, or up to 3 days.
  3. One tablespoon at a time, roll the chocolate mixture into balls.
  4. Place them on wax paper and refrigerate until ready to serve.
  5. Makes about 16 truffles.

Enjoy!
Raquel

P.S. Want to learn more about making your holiday season healthy? Book a free 15-minute consultation with our Holistic Nutritionist, Raquel, to get through this season without losing sight of your health goals!

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Abaton In The Community: Programming At Trafalgar Lodge Revera Retirement Home

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This year Raquel and Melissa had the opportunity to bring programming to our friendly neighbours at Trafalgar Lodge Revera Retirement Home.

Raquel Garcia, Registered Holistic Nutritionist, invited residents from Trafalgar Lodge to our clinic to participate in a cooking class making Banana Bread Muffins. They were able to learn more about the food they were making and bring back some goodies to other residents at the home! In the new year she will be coming in twice a month to do a nutrition related talk with the residents and then incorporate an interactive cooking class on that month’s topic. She is very excited about teaching the residents about how to use food as medicine!

Melissa Tan, Neurologic Music Therapist and Registered Psychotherapist, has been going into Trafalgar Lodge twice a month running a music and movement group. In 2019 the program will be running 4 times a month! This program aims to help with balance and coordination, range of motion, endurance, reduce risk of falls, and overall physical health. She loves seeing the residents have fun and singing music they grew up with!

If you have loved ones living at Trafalgar Lodge, get them to check their program calendars for when we’re in to see them!

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Make Your September Easier With Meal Planning

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It’s September, back to routine, making lunches and….meal planning! September always feels like a fresh start for me.  As the days get shorter, temperatures begin to cool and kids go back to school – September can be a time to reset and get back to good eating habits.   However, with the demands of making lunches, driving to after-school sports and activities, and busier work schedules, sometimes eating healthy can take a back burner to our busy schedules.  This is where meal planning can help!  It has made a huge difference for me in making the household run smoother and making sure we are eating healthy. Here are some tips to incorporate meal planning into your life:

  • Plan some time each week to do your meal planning. I plan and grocery shop once a week; usually on a Saturday or Sunday
  • Look at the week ahead and figure out what days you will have time to cook and which days you will be pressed for time and plan accordingly.
  • Make a list of family favourite meals. Get the family involved and get their input so that meals and snacks can include items everyone likes.
  • Double or triple recipes so that you will have leftovers for lunches, another dinner, or to freeze for hectic weeknights when you don’t have time to cook.
  • Spend some time preparing healthy snacks so you can grab and go. If you have healthy snacks available you will choose healthy snacks.  If you have unhealthy, processed snacks you will choose those!
  • Plan a break or night off from cooking. Pull out a meal from previous batch cooking or order some healthy take-out, put up your feet and relax!

At first, meal planning can be a bit more work, but if you get into the habit it can become part of your lifestyle.  The reward is a healthier, happier family!  😊 If you would like more tips on meal planning, or if you would like to have some meal plans made up for you I’m here to help! In health and wellness, Tamara

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Fall-ing In Love With Yourself!

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With the busy fall season approaching, it is a great time for a fresh start. Instead of starting the latest diet trend or doing a juice cleanse, it might be nice to practice some self love and care. Sadly, we live in a culture that has set us up for failure when it comes to loving ourselves. For many years we have been exposed to diet culture, where your weight, shape, and size is valued much more than your health and well-being. This has led to thousands of people becoming chronic dieters, forming disordered eating habits, and overall hating their physical appearance. Well I am here to tell you that you do not ever need to diet again! Your health is about so much more than what size you fit into or how many calories you eat per day. One concept that can get us away from dieting and move us towards a more loving relationship with ourselves and our bodies is intuitive eating. Intuitive eating gives you unconditional permission to eat. For most people, that sentence might cause some anxiety or fear. We think that if we give ourselves unconditional permission to eat, that we will literally eat everything in sight and never stop. Diet culture makes us feel like we need to have some control or else we will pay the price. However, this tends to backfire on us because deprivation triggers intense cravings, and obsessive-compulsive behaviors and thoughts around food. I am sure many of you have had a very similar experience to this one: It’s Sunday and you are about to start your new diet on Monday, so you find yourself devouring all of the things you tell yourself that you won’t be able to eat again. Pizza, ice cream, cheese, wine, and more! Telling ourselves we cannot have something makes us want it even more. That is why eating intuitively and giving yourself unconditional permission to eat is so important; all food choices become neutral. Here are some other benefits of intuitive eating:

  • It puts you in control of what you want to eat, instead of a diet deciding it for you
  • There is no guilt or shame associated to eating
  • It creates a more loving and intuitive relationship with your body
  • It takes away the need to overindulge on food because you know that food will always be available to you if you want it
  • It makes social gatherings WAY more fun and stress free

The list goes on! So, this Fall season, I challenge you to let go of dieting and instead treat yourself with compassion and self love. Want to transform your relationship to your body and yourself? Book a complimentary discovery session to learn more about coaching, intuitive eating, and how my Self-Love programs can help you! Warmly, Raquel Health and Life Coach

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Top 5 Mama Must Haves For Summer

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Summer is finally upon us and I would like to share my top 5 mama must haves for Summer 2018!

1. Substance Baby Sun Care Creme SPF 30

There are so many sunscreens on the market and it can be difficult to decide which one to use on your child. Sunscreen is notorious for being loaded with harsh chemicals that are hormone disruptors and can cause skin irritation. My go to is the Substance Baby Sun Care Creme SPF30. It is organic, gentle, water resistance, keeps my children’s skin protected and an added bonus is that is smells great! I use the squeeze tube and the Baby Sunstick to apply the sunscreen to the more delicate areas of the face, lips, ears and nose. Substance also makes an all ages sunscreen for the rest of the family!

2. Thermos FOOGO Stainless Steel Water Bottle/S’ip x S’well Water Bottle

During the summer it is especially important to use a stainless steel water bottle. You don’t want plastic water bottles sitting in the sun and leaching chemicals into your water. Most plastic bottles are BPA-free but other chemicals may still release into your water if exposed to heat. Finding a glass or stainless steel water bottle is the best. My go to is the children’s S’well bottle or Thermos FOOGO stainless steel water bottle with a straw.

3. iPlay Wide Brim Sun Hat

Children are sensitive to the sun. It is important that your child is wearing a protective hat when they are playing outside or swimming. A wide brimmed hat is important to get the most coverage. One of my favourite hats is the iPlay Toddler Brim Sun Hat. It comes in many fun colours and ties easily under the chin.

4. The Honest Company Insect Repellent

Keep those mosquitos away this summer! You can make your own insect repellent but if you don’t have time and need something fast before heading to the cottage my favourite is The Honest Company Bug Spray. Free of DEET, synthetic fragrances and alcohol.

5. Zoku Round Popsicle Molds

Store bought popsicles contain high fructose corn syrup, food colouring, artificial flavours and many other unpronounceable ingredients. Making your own popsicles is fun, easy and ensures your family is having a clean and healthy snack. You can add fresh fruit, vegetables, coconut milk and natural sweeteners such as honey and maple syrup to create a delicious treat! You can even give a homemade popsicle to your baby to help soothe inflamed and irritated gums during teething.

Check out our Holistic Nutritionist’s blog post on Chia Seed Breakfast Popsicles. Have fun in the sun!

Dr. Denise Handscomb, ND

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