DASH Wellness

🍅 Made the biggest batch of Veggie Pasta Sauce tonight - so much leftover to freeze or give to friends/family!

Easy and quick recipe:
- Cut up finely as many veggies as you want (for an even quicker process throw them in the food processor or vitamix)
- Heat oil, minced garlic and 2 tsp of Italian spices then throw in all the veggies and cook for 20 minutes
- If adding ground meat - cook in separate pot at same time (remove any fat/grease once meat is cooked)
- Add 2 28 oz cans of crushed tomatoes, 1-3 tbsp of tomato paste and any/all of the following as sweet/spicy options: honey/agave/syrup, chicken or veg stock (250-500 ml), chilli flakes
- Add the cooked meat if using
- Add any fresh herbs you want
- Stir and simmer for 20-90 minutes

This makes a nice chunky sauce which I prefer, however if you prefer more liquified you can zap the sauce in your vitamix/blender in bunches once cooled down!

So easy, so fresh, so clean ! Can use as pasta sauce, homemade pizza sauce, or just plain eat on it’s own!!

Try it out and let me know !!

Love is …. when he orders and enjoys the vegan cheese nachos for his baby mama 💘

Fresh cherries from sourced from local growers 🍒 🍒

Cherries are one of my fave under-rated superfoods !

These little puppies are chalked full of a compound called anthocyanins, which scientists believe benefit the body in many ways, particularly:

✨ As an anti-inflammatory (especially exercise-induced inflammation … great for recovery)
- Pain relief
- Lowering of systolic blood pressure
- Effective against gout (lowers uric acid)
- Improves sleep (knock back these suckers before bed and tell me how you sleep …. Honest!!)
- Mood and stress balance

This all contributes to a boost in your overall health - especially that of your heart ♥️

Food is Medicine Friends 💥

Apple, Carrot, Lemon, Ginger home-made Juice !! Perfect start to the Day 🍎 🍋 🥕

✨ Morning cuddles with 🐶 ✨ Meditation, Journey to the Heart, 5 Minute Journal ✨ Water ✨ Fresh whole foods ✨ More water ✨ Movement ✨

Morning and Night-time routines are like book-ending your day - keeping you sturdy, aligned and strong throughout!!Experiment with what works for you and keep choosing you - today and everyday ❤️

Simple every day changes lead to big long-term results. It’s about progress, not perfection!

Happy Saturday Friends 😘

Newest Flames Fan arriving December 7th, 2022 ❤️🔥🤰

Superfood Breakfast:
Deconstructed Smoothie Bowl ❤️

Same quick and easy assembly, same nutrients - different tastes and texture !!

- yogurt
- all natural PB
- homemade oat granola
- nuts and seeds
- berries

Add anything you would add to your smoothies 🤤

Is it even Sunday if you don’t ?!?

My fave prep combo - so easy, so quick, so yummy, so healthy! Boom 💥

Broccoli 🥦
Sweet Potato 🍠
Chicken 🐔

A few days of lunches here !

Kick this week in the balls frenzzz ❤️

Get Deliberate - Get Inspired - Get Going !!

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A little for ya ❤️

It’s about progress - not perfection !

There’s no better time than today !

Where is your health and nutrition mindset at today ?!
Take some time today to set intentional and realistic goals for what you want your day and week to look like - small steps turn in to big results !

Get Deliberate - Get Inspired - Get Going 💥

Literally gets me every time ! So many easy and quick ways to keep you healthy and feeling oh so good 🌱 🔥💥

Whipped this up in just a few minutes with veggies that needed to be used up in the fridge! One hour to spare post day job - put the quinoa and chicken on to cook - got the pup out for a 15 minute run while those cooked - chopped veg - mixed all in bowl and then plated - mindfully ate for 5-10 mins - changed - she gone ! 💨 💨 💨

Busy is a choice! You and your health don’t have to suffer … choose you!

RECIPE:
- half cup cooked quinoa
- finely chopped broccoli
- chopped mini cucumber
- cherry tomatoes
- parsley
- dill
- avocado
- pumpkin seeds
- s&p to taste
- shallot champagne vinaigrette
- pulled chicken (not shown) / vegan protein source of your choice

VOILA ✨

Carrot Butternut Squash Soup - topped with chopped Radish, H**p Seeds and Broccoli Micro-Greens 👊

The most perfect nutrient packed warm li’l hug on these cold winter days !!

DM if you’d like recipe and more !

Breakfast, Snack, Dessert ….. options are endless with this one !

So easy and quick! Voila ❤️

Vanilla Cinnamon Chia Pudding
(2-4 Servings)

1) In a larger mason jar combine
- 2 cups milk alternative of your choice (or regular milk if that’s your thing) - BIG oat milk gurl over here 👈
- 1/2 cup Chia seeds (Costco has the best big organic bag!)
- Dash of Vanilla
- 2-4 dashes of Cinnamon
- Liquid Stevia to taste (5 drops or so)

2) Cap your jar and Shake Shake Shake!

3) Place in refrigerator and Shake Shake Shake again after 30 minutes and place back in fridge

4) Should be ready after a couple of hours; the chia seeds will have soaked up most of the liquid and your pudding will be ready! (I usually make at night and it’s a quick breakfast for me in the AM)

5) Top with whatever fruit (berries, apple, etc.) and further nuts/seeds you like (pumpkin, h**p, etc.)

Enjoy Friends!

✨ Be true to yourself, help others, make love and friendship a fine art, drink deeply from the cups that nourish your mind, body and soul, practice gratitude for all that blesses you, and take kindly to the counsel of each passing day ….. make each day your masterpiece ✨

Get Deliberate - Get Inspired - Get Going !!

❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️

Morning emails and snuggles with my Baby Boy Bazil 🐶

Don’t know what I would do without this little guy ❤️🙏

We lost our little man yesterday and the state of panic is unlike anything I have ever experienced before. The black out was real!

We are forever grateful to the kind stranger in our community who saw him wandering on a busy street and picked him up and took care of him at his office and then his home until we could find him. Thank you to the beautiful people on social media (Facebook ), and on the street in our community, assisting us in our search! My faith in humanity has been significantly pushed to the forefront - we don’t know how we could ever repay you!

You are exactly where you are meant to be! Keep learning, keep growing, keep leaning in to and leading with love 💕

Achieving your goals will not make you happy - working on them will!!

Get out of your own way and go get your destiny friends - it’s out there waiting for you.

Love you, cherish you, have grace with you - and enjoy the hell out of the journey!

✨ Get Deliberate - Get Inspired - Get Going ✨

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Bean Mash Stuffed Sweet Potato 🍠 (with cinnamon, cumin, coriander)
Brussel Sprouts with Pistachio & Lemon 🍋

Dinner on Day 1 of my Winter Re-Set!! So proud of my DASHers who have joined and are kicking @$$ !!

Set your body and mind up for success with whole natural foods ! Love and nurture your natural self !

Get Deliberate - Get Inspired - Get Going!!

✨Diet Culture needs to be Phased Out - Nurturing and Loving Your Body needs to be Phased In ✨

Still time to join my Winter Whole Foods Cleanse - THIS IS NOT a DIET, THIS IS NOT A FAST, THIS IS NOT DEPRIVATION !!

This is a gentle, all natural, whole foods cleanse meant to kick-start, or re-kick-start, your health (choices, palette, creativity and ideologies).

Toxins are stored in fat cells that move themselves away from our organs, the more toxins you have the more availability to fat storage.

Benefits to My Whole Foods Re-Set:
* Increased energy
* Mental clarity
* Improved digestion
* Allergy relief
* Weight loss
* Hormonal balance
* Radiant skin
* Improved physical appearance
* Longevity and disease prevention
* Relief from minor health conditions
* Clarity in life path and goals
* Tissue regeneration
* Increased general well-being
* Personal confidence and empowerment

One incredible benefit to this program will be the awareness gained about how different foods make you feel physically, emotionally, and energetically.

Your taste buds will begin to change and you will begin to understand how your body is responding to the foods you are consuming.  

This will give you more control of reactions you were not aware were caused by foods.

There are thousands of different dietary recommendations and philosophies, and new ones come up every day. The very best way to figure out your personalized diet is to begin to pay attention to how you feel as you explore different ways of eating and being. In the process of cleansing, you will begin to recognize which foods may not be serving you, despite what you have read or been told.

✨GET DELIBERATE - GET INSPIRED - GET GOING ✨

WINTER CLEANSE RECIPE:
Carrot Cake Protein Smoothie
[Serves 1]
 
INGREDIENTS
1 cup unsweetened almond milk
1 tablespoon almond butter
1 scoop plant protein powder – Bob’s Red Mill is a great brand
½ banana
1 teaspoon cinnamon
3 carrots, shredded

Blend and enjoy!

Just one of the 30 amazing recipes on my upcoming Winter Cleanse!

✨ CLICK THE LINK IN MY BIO TO SIGN UP NOW - sign up will be closing January 6th for start date of January 10th ✨

This is a gentle and relatively short cleanse designed to jump-start your journey to health. You will not go hungry, as this is not a fast. You can and will eat abundantly from the foods that are listed for each phase of the program and use the menus and recipes as guides to make the most of your experience.

This cleanse is designed to be gentle yet effective. It is also intended to be doable while you work, play, or go about your normal routine. Your normal routine, however, will be a bit different during this program, simply because you will be eating, doing and thinking different things while cleansing.

✨ GIVEAWAY ALERT ✨
You don’t want to miss !!
$300 Value !!

Pamper yourself with all of the essentials to get your new year going strong!

Thrilled to be partnering with these bomb ass boss babes in all things wellness for our New Year Giveaway!!

WINNER RECEIVES:
1️⃣ One spot in DASH Wellness] 14 day whole foods winter cleanse starting January 10, 2022 - $147 value
2️⃣ One free month with the great Lana McGillivray] ! The best at home yoga sessions via her exclusive website membership - $20 value
3️⃣ One Pair of Felix Renard + Elliott] pants, the YYC goddess of active streetwear - $80 value
4️⃣ One large Koda Candles] candle !Immerse yourself in these amazing soulful blends - $48 value

RULES:

☑️ FOLLOW all accounts
DASH Wellness]
Lana McGillivray]
Renard + Elliott]
Koda Candles]

☑️ LIKE and SAVE this post

☑️ TAG your friends in the comments (each comment = 1 entry)

☑️ SHARE post via feed or story and make sure to tag all accounts - for an extra 10 entries !!

Giveaway ends January 5th at 12 PM MST !!

This is in no way affiliated with or sponsored by Instagram.

Good luck and Happy New Year Friends ❤️🙏

Happy New Year Friends! 🍾

2021 was a year of chaos and stability at the same time! Proud of the strides I have made this past year in health, love, gratitude, peace, career and most importantly my relationship with self. I am so excited to continue to expand on all of that through 2022 and spread that through my clients 🙌

I wish you all a safe, happy, healthy and abundant New Year! Hug your loved ones extra tight ❤️

The future is so bright !! Lots of wellness coming at ya in 2022 - stay tuned !!

Now **o and explore this beautiful world !!

Happy New Year Friends! 🍾

2021 was a year of chaos and stability at the same time! Proud of the strides I have made this past year in health, love, gratitude, peace, career and with my relationship with self. I am so excited to continue to expand on all of that through 2022.

I wish you all a safe, happy, healthy and abundant New Year! Hug your loved ones extra tight ❤️

Lots of wellness coming at ya in 2022 - stay tuned !!

Now **o and explore this beautiful world !!

Why Should You Do a Cleanse?

Imagine if you lived in a very small space. What would it be like if you could only remove 20% of the trash you brought in? What would it feel like to be in that space after a week? What about a month? Now imagine a year! How does it feel to be in that space now?

This is how your cells feel when they cannot release waste. Detoxing your cells will improve your ability to absorb nutrients and eliminate waste. It will also stabilize and improve your energy.

Click the link in my bio to sign up for my Winter 2022 Whole Foods Cleanse - starting January 10th!

During this program you will improve your health, increase your energy, and eliminate waste that causes disease, weight gain, and cravings.

Ready to start your new year on the right path?!? Still time to join my 14 day whole foods cleanse - early bird pricing ends soon !

Check out the link in my bio for more info and to sign up!!

DASH Wellness updated their website address.

DASH Wellness updated their business hours.

NEW YEAR - NEW YOU !! Come have some fun with this January in my 14 Day Whole Foods Winter Cleanse ! Will be a transformative experience you won’t want to miss !!

https://dashholistichealth.wixsite.com/wintercleanse

Starts January 10th, 2022!

Click the link in my bio to sign up now !

Register before December 31st for early bird savings of $50 !!

What’s included (besides a beautiful community of people to share this experience with):

▶️ 2 Weeks of Meal Plans with 30 Delicious Recipes
- You won’t feel deprived with the amazing menu I have put together for you, and you’ll know exactly what to buy and cook.

▶️ Live Group Kick-Off Call
- We’ll start the program with a live call where I’ll talk about how to get the most out of this program and how to make it work with your busy life.

▶️ Daily Support in a Closed Facebook Group
- You’ll have my personal support and the support of your fellow cleansers each step of the way, so you never feel stuck or like you’re in it alone.

▶️ Cleanse Guide
- A complete cleanse guide so you know what to do and when.

▶️ Daily Protocol
- An easy to follow document that you can print out and post on your fridge or mirror so you can stay on track.

BONUS: Register in the early bird savings window and receive a FREE 30-Minute Post-Cleanse Strategy Session with ME, Founder of DASH Wellness - Certified Holistic Nutritionist !
- We’ll talk about what the right next step is for you so that you can extend the benefits of the cleanse.
(Regular - $97 value)

Let’s do this together friends - come have some fun while transforming your relationship with food and self !!

Get Deliberate - Get Inspired - Get Going !!

On the 12th Day of Holiday Wellness .... We Wish You the Happiest and Healthiest Christmas Day and Even Better New Year ❤️

1️⃣2️⃣ BE MERRY!

While professionally at DASH we preach moderation, not deprivation, there is one thing we wish for you through this holiday season and beyond - and that is to Be Merry!

Hug extra hard !
Laugh extra hard !
Love extra hard !
Live extra hard !

Cherish every moment and rejoice in the memories you are making in those moments!

I hope you have enjoyed these holiday season tips and tricks to wellness - it has been my pleasure !

Stay tuned for some BIG LAUNCH NEWS tomorrow that can get your New Year started off on the right track with your relationship with food and self ❤️😘

One last time for you .... Have a Happy and Healthy Holiday Season - Stay Safe and Healthy Friends 🎄

Get Deliberate - Get Inspired - Get Going !

Happy Christmas Eve Friends 🎄

Day 11 of 12 Days of Holiday Wellness

1️⃣1️⃣ Focus On More Than Food !

Around the holidays, people often spend more time focussing on what they put in their mouth rather then what comes out of it by means of conversation. The key to controlling yourself during the holidays is to become distracted / invested in something other than highly caloric items.

Spend time telling stores, singing, dancing, playing, having fun! The more time you spend doing something outside of eating, the easier it will be to avoid another unhealthy holiday season.

Holidays are intended to create new traditions - play a new family game, go on a family hike, do a project, song songs, dance around! Be creative!

Lead with your heart - when you look back you will be overjoyed with the memories you capture!

Happy Holidays - Stay Safe and Healthy Friends ❤️

🔟 Be Generous !

One of the best ways to stay calm, content and cheerful this time of year is to act generously. The act of giving is the most rewarding experience you can create for yourself!

Whether this is giving your time, small gifts, writing a note, expressing gratitude - you can define generosity however it is best for you!

During this holiday season make a commitment to experience the gift of helping the people you care about most. This is the ultimate solution to creating a steer free holiday season.

“No one has ever become poor by giving.” - Anne Frank

Home stretch ! Stay strong friends !

9️⃣ Schedule Calm-Down Breaks

The holidays are so go-go-go that the day can sometimes seem like it is over before it begins and you feel like nothing has been accomplished - I know for me that day was today ! I see you too .... 😉

I encourage scheduling calm-down breaks - the best time can actually be when you wake up each morning. There is no time more peaceful than the first few minutes of your day when your eyes open, and my goal for you is that you keep this sacred moment filled with calmness!

Don’t look at your to-do list !
Don’t check your email or texts !
Don’t even look at your phone !
Don’t jump out of bed !

Simply take the first 5-10 minutes of each day and keep these reserved for yourself.

Close your eyes, take several deep breaths and meditate or relax. Practice gratitude. Imagine yourself in your happy place. Think of happy memories. Visualize yourself succeeding at a cherished goal. I am telling you - this will transform your day if you make it an intentional ritual.

Then - get up and plan your attack to kick the day in the balls!

Practice this 5-10 minute relaxing calm-down break at any point in time during the day if you feel overwhelmed or if you just want to stop and connect with you! This will help you during the holiday season and beyond.

Please comment below with, “I WILL BE CALM” if you plan on using some or all of these recommendations this holiday season.

Happy Holidays to You and Yours - Stay Safe and Healthy Friends 🎄