It’s meal prep Sunday! 🥦 This is the best way to feel good all week long, especially with all the Holiday festivities. Having something healthy waiting in your fridge when the week gets crazy is sooo good. What’s everyone cooking today?? 😊
GF GINGERSNAP COOKIES 🍪 Recipe is now up on the blog. 🍪 I made these free of the most common allergens (gluten, grains, dairy, eggs) so that if you have dietary restrictions you can still enjoy some treats over the Holidays!! 🍪 To grab the recipe, click the #linkinbio and then click Recipes! 🍪
Retested my food sensitivities and all my hormones (cortisol, thyroid, estrogen etc) today - details in my stories. It’s pretty cool the availability of testing you can do from home these days that tell you SO much about your body! 🙌🏼 I use these with my clients when they feel like they’re doing the basics already (good food, exercise etc) but still aren’t feeling their best and something’s missing, or if they just want to nerd out and learn more about themselves which is also cool! 🤓
You might have seen this cauliflower shepherd’s pie in my stories this week from my Sunday meal prep! The topping is made from puréed cauliflower (with a bit of olive oil). I was pretty surprised that it tasted like potatoes! I’ve only made cauliflower rice not cauliflower mashed potatoes, but this puréed form was basically mashed potatoes. 🙌🏼 What you do for the “potato” part is boil cauliflower until it’s well cooked and then throw it in the food processor with 1T olive oil and purée! Ps - this recipe was part of the HEAL Weekly Meal Planning Program. Word on the street is that there might just be a Boxing Day Sale to join the program!!! Stay tuned 🤞🏼
Oh hi there! For all the new faces here, I wanted to officially introduce myself:⠀⠀ ⠀⠀ 1. I'm Mandy! I'm a Holistic Nutritionist and the founder of HEAL (Healthy Eating And Living). 🍋⠀⠀ ⠀⠀ 2. Prior to being in the world of nutrition, I was sick for almost 3 years with a parasite and (undiagnosed) Celiac disease. Doctors told me it was all in my head, it was just IBS and something I'd have to live with! 😞 Through food (& supplements), I've been able to HEAL myself and get back to feeling AWESOME. 🙌🏼 It didn't happen overnight though. My expertise now lies in helping those struggling with digestive problems & gut health (bloating, constipation, gas, diarrhea, IBS, etc!) ⠀⠀ ⠀⠀ 3. I have been experimenting with the way I eat for years now, and right now feel best grain free & dairy free, so most of the recipes you'll see from me will be GF/DF! 🥦⠀⠀ ⠀⠀ 4. I really like yoga and go 1-2x every week. It keeps me sane as I tend to be a stress case without it! 🙏🏼⠀⠀ ⠀⠀ 5. My favourite foods are: avocados (in guac form), spaghetti bolognese (with spaghetti squash), dark chocolate anything, andddd I will never turn down a margarita. 🥑🍝🍫🍹⠀⠀ ⠀⠀ 6. I am a (self proclaimed) meal planning expert and my week is never as good if I haven't meal prepped on a Sunday. 🤓⠀⠀ ⠀⠀ 7. My husband, Adam, is my travel buddy and we're always planning our next trip.👨🏻He makes occasional appearances here. He's also a living science experiment of all the different foods I cook (force) him to eat hehehe!! I swear he likes the food I make him. ⠀⠀ ⠀⠀ 8. Prior to becoming a nutritionist, I worked in consumer packaged goods and sold products to Walmart, Shoppers and Target. I even lived in Arkansas for 3 months working with Walmart US. That was interesting....😳😳😳⠀⠀ ⠀⠀ 9. I'm fluent in Spanish - or pretty darn close - from living in Chile for 6 months. After a glass of wine or two, it's not uncommon to find me looking for someone to speak Spanish to. 🇨🇱 ⠀⠀ ⠀⠀ 10. Last but definitely not least, I spend a lot of time in my day talking about 💩. No shame here! It tells you a lot about what's going on with your body & health.⠀⠀ ⠀⠀ ✨Tell me about you!! Who are you? How’d you find me? What’s
HOLIDAY GIVEAWAY! 🎁⠀ ⠀ In partnership with @genuinehealth and their 12 days of holiday giveaways, we've got an exciting treat for one lucky winner.⠀ ⠀ HINT: It will save you time, give you great digestion and keep you energized all year-long.⠀ ⠀ Head over to the @genuinehealth page to see how you can enter!
Did you know you may be able to use your leftover wellness spending account $$ towards my Weekly Meal Planning Program? ⠀ ⠀ For most people, Friday the 15th of December is the cutoff for 2017 purchases/spending.⠀ ⠀ Click the link in my profile, and then WEEKLY MEAL PLANS. ⠀ ⠀ Feel free to DM me any questions you may have.
A healthy take on Vietnamese pho. 🍲 Recipe from my weekly meal planning program and 📸 @talbrags #lunch #healthylunch #pho
Golden ‘nog! 2017 was the year turmeric was in errrrrthing, so why not make a turmeric eggnog?! This is one of the 3 Healthy Holiday Mocktail & Cocktail recipes up on the blog now. 🥂 Link in profile and then click “Recipes”!
The food in Australia was amaaaazing. Swipe through to see! It was a healthy foodie’s dream! 😍 So easy to eat gluten free, dairy free or whatever your heart desires. Here’s a little recap of some of our fave meals (not all mine, some were Adam’s). Our absolute fave place was @elixiba and @bayleafcafe in Byron Bay - such creative and delicious eats! Highlights were the “beet fries”, the charcoal latte, and calamari made from coconut (which tasted like the exact thing)!
6 lucky winners from @klick.inc get lunch delivered to them today from @thegoodsisgood as part of the #HEALwelnesschallenge 🏆🥇 I loooove The Goods for healthy, fast lunches and get why they were voted #bestoftoronto for their salads!! 🥗⠀ ⠀ #corporatewellness #deliciouslunch #toronto
3 HEALTHY HOLIDAY COCKTAIL (& MOCKTAIL) recipes are up on the blog today, just in time for all your holiday party needs 🥂🍹🍷🍸Click the link in my profile, and scroll down to recipes! This one is the Apple Ginger Fizz 😀
Did you know that you can “winterize” your smoothie by adding warming ingredients to it? 🔥 Ginger and cinnamon, according to Chinese medicine, are warming foods that can help make colder foods like a smoothie more digestible in the winter. So, add a small piece of ginger and sprinkle some cinnamon into that winter smoothie! Last but not least, add some extra protein + healthy fats like I did here with my fave hemp hearts @manitobaharvest. #tcm #smoothietip #manitobaharvest #mhhempambassador
The Thai curry I made in my stories last night! Here’s the rough recipe: 1 TBSP coconut oil 1 large clove garlic, minced 1 small red onion, diced 1 full (small) jar of Thai Kitchen green curry paste 2 small bunches broccolini, chopped 1 zucchini, diced 1/2 butternut squash, peeled and cubed 1lb bag of frozen shrimp 750ml Aroy D coconut cream (you can use canned coconut cream too and use 2 cans - the full fat tastes better!) optional: red chili flakes Heat a large skillet over medium heat Sauté the garlic and onion in coconut oil for 3-4 minutes Add the curry paste and stir around for about 1 minute Add in all of the vegetables and cover until cooked, about 10 to 15 minutes (stir a few time throughout this) Mix in the shrimp (from frozen) and keep cooking until the shrimp is bright pink (this means its cooked) Add the coconut cream and turn down to low. Let simmer for another 10 minutes or so, mixing a few times. Top with chili flakes for some spice!
Just like that, it’s the last night of our Aussie adventure! What a trip!! ❤️ #thekingsdownundah
Turmeric ☕️. Tasted as good as it looked 💛 #oz #thekingsdownundah #turmericlatte
The final post in our 4 part fermentation series is up!! If you like spicy foods kimchi is for you! 🔥 Some fun facts about kimchi:⠀ ⠀ ✔️ It was originally developed in Korea in the 12th century to preserve vegetables during the winter so it's highly #seasonal⠀ ✔️ Some consider it one of the world's healthiest foods thanks to the abundance of probiotics and high vitamin content⠀ ✔️ The average Korean is said to consume a quarter pound of it per day (@jkimmers whaddya think?) - they must have healthy guts!😉⠀ ⠀ Just click the link and my profile and choose RECIPES to check it out! 📷 @talbrags⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #kimchi #homemadekimchi #koreanfood #happygut #healthygut #fermentation101
Gringos and dingos 👫🐕 Checking out the largest sand island in the world!! #fraserisland #thekingsdownundah
Big 👒 and even bigger 🕶. Never coming home 🏖 #thekingsdownundah #fraserisland
Making sauerkraut is scary, right?! WRONG! Part 3 of my fermentation series is on the blog! In this post I'm sharing a really simple beet sauerkraut recipe. Honestly, you'll be shocked how easy (and inexpensive!) it is to make. I love this one because it's naturally a bit sweet but also tangy. Its also a good starter that you can adapt and make your own. Just click the link in my profile and choose RECIPES to check it out. Enjoy! P.S. hiding behind the kraut is a kimchi recipe that will be posted Thursday 😉.
Serious GF toast goals! And yes, this was in the Sydney airport cause that’s just Australia #avocadotoast #airportfood #thekingsdownundah
Sun, beach and smiles ☀️❤️😊🏖 // 📷 @aclabelle
Part 2 of the fermentation series is up and we're diving deep into fermented foods. In this article you'll learn: 🍋 What is fermentation 🍋 Why you should include fermented foods in your diet 🍋 How much you should be eating (hint: this can make or break the results) 🍋 The best fermented foods to consume Click the link in my bio and choose LATEST BLOG POSTS. Enjoy! #veggiefermentation #fermentation #guthealth #probiotics #fermentedfoods
Today kicks off a 4 part FERMENTATION & GUT HEALTH SERIES on the blog. ⠀⠀ ⠀⠀ FIRST UP: Are probiotics the answer for everything? ⠀⠀ ⠀⠀ In today's article you will learn:⠀⠀ 💥 Exactly what you need to know about good and bad bacteria and how they influence your health⠀⠀ 💥 How to restore balance if things feel off⠀⠀ 💥 What to look for in a probiotic⠀⠀ ⠀⠀ Click the link in my bio to read the article - the one that says 'Latest Blog Posts'. I hope you enjoy it!⠀⠀ ⠀⠀ #fermentedfoods #fermentation #fermentation101 #IBS #digestion #kraut #probiotics #diy #probiotics #guthealth
Playing dress up at The Melbourne Cup - the race that stops the nation 🐎💃🏼🥂#thekingsdownundah #biddiesdoOZ
Digging the Aussie food scene 🤤 Paleo granola chia pudding from @seedlingcafeau 😀 #melbourneeats #paleocafe #thekingsdownundah
Melbourne day 1 was pretty great! Hours of walking, fresh mussels at the market, penguin viewings and lots of laughs. More in my stories. #thekingsdownundah #biddiesdoOZ #crikeymate
We're hiring!! The Wellness Educator role is a part time position to do corporate lunch & learns starting January 2018. Does this sound like you? You have a passion for both wellness and public speaking. Getting up and speaking to an audience doesn’t worry you - in fact, it excites you. You're an ND, RHN, CNP or RD or have similar qualification (dietetics, nutrition and/or holistic health disciplines) or training in mindfulness/meditation. The ideal candidate must be Vancouver based, able to attend in person events during the day and able to travel/drive around the greater Vancouver area. Click the link in my bio to learn more and apply. Please share with anyone you think would be a great fit for the role. Applications close Friday, Nov 24th, 2017.
Stocking up on greens before our 18 hour trip to AUS tonight! ✈️ Extra protein on top courtesy @manitobaharvest 🙌🏼 #saladbowl #manitobaharvest #mhhempambassador
Keeping those afternoon cravings in check with @nomzorganic energy bites. 🙅🏼🍫 Only 3g of sugar per serving (that comes from dates, which are high in fiber)! #getinmybelly #nomz
Who’s meal prepping today? 👩🏼🍳 Pretty sure no meal prep is complete without yam fries (or yam cubes in today’s case).
Happy FriYAY!!! Hosting friends this weekend? Make this charcuterie board! 😍 For you Vancity peeps, the guacamole pictured here is from @lonsdalequay and is eeeeepic! 🥑