Root Healing and Nutrition

Throat Chakra affirmations to help you communicate with love and intention.

💥 Words are powerful

You may incorporate affirmations in your regular meditation, yoga routine or journaling.

💡 You can also leave yourself a stick note with them written down on the bathroom mirror.

You can repeat them out loud, or quietly in your head as many times you feel the need.
Best results seen when practiced daily. 😉

📌 At Root Healing and Nutrition we incorporate affirmations to help you achieve your health goals.

✅ Healthy Mind = Healthy Body

We’re sending light 💫 and love ❤️ your way 🙏🏼

We are not supposed to feel unwell after eating!

If you’re getting a headache, feeling super sleepy, bloated, having heartburn after eating…that’s not normal!! Although I unfortunately often hear that from clients, that’s not how it should be!

⛔️ These symptoms can be caused by an allergy or food intolerance.
⛔️ Stress and anxiety levels can also have an impact on how the food we eat impacts us.
⛔️ Overeating or under-eating can have negative effects on the body.

💡 The right food (and food combinations) for YOU will make you feel
✅ energized,
✅ revitalized
✅ satisfied!

💥 Our food should nourish us from the side out.

💡 A food and mood diary is an easy and inexpensive way to keep track of what we eat and drink and see how it affects our mood throughout the day.

Tired of feeling like crap after you eat 🤢 💩 ?
Let’s chat 💬 DM us or book a discovery 📞 to see how we can help!

⚠️ Disclaimer: roothealingandnutrition recommends consulting your medical doctor if you’re having frequent headaches, and/or feeling constantly nauseous.

Meatless burgers are they really healthier? Is a question I have gotten a lot from clients and friends alike.

Meatless burgers are great if
✅You are trying to eat less meat
✅Are vegaetarian or vegan
✅Looking for something new to try
✅Want a quick meal for dinner

⚠️Prepackaged meatless burgers contain a few additivties to enhance flavour and increase shelf life. In my opinion the best alternative is to make the burgers yourself if you have time.

💡If you are purchasing prepackaged meatless burgers, check the label. Some have more additives than others.

💥 Meatless burgers can be a great source of vitamins, minerals and antioxidants.

If you are looking for other healthy alternatives DM us of book a discovery 📞 to see how we can help!

Heart Chakra affirmations to open your heart today.

💥 Words are powerful

You may incorporate affirmations in your regular meditation, yoga routine or journaling.

💡 You can also leave yourself a stick note with them written down on the bathroom mirror.

You can repeat them out loud, or quietly in your head as many times you feel the need.
Best results seen when practiced daily. 😉

📌 At Root Healing and Nutrition we incorporate affirmations to help you achieve your health goals.

✅ Healthy Mind = Healthy Body

We’re sending light 💫 and love ❤️ your way 🙏🏼

This Mushroom& Shrimp Fried Rice Recipe will leave your family asking for more all week long!

Shrimp Fried Rice
❇️1/2 cup Jasmine Rice
❇️1/2 cup Peas
❇️1/2 cup Carrots
❇️1/2 cup Mushrooms
❇️1/4 cup green onions
❇️2-3 garlic cloves,minced
❇️2-3 Shallots,chopped
❇️1/4-1/2 cup Tapioca Flour
❇️3/4 bottle Coconut Aminos
❇️Salt and pepper to taste
❇️Pinch of garlic powder and turmeric

Make rice
Cook peas and carrots
Sauté shrimp with garlic, shallots and mushrooms over medium heat in pan with a light brushing of olive oil.
Over medium heat, in sauce pan mix coconut aminos, tapioca flour, salt, pepper, garlic and turmeric for approximately 5 mins.

Place all ingredients in a large bowl and and slowly add sauce to bowl. Mix well, top with sesame seeds and enjoy!

Mushroom & Shrimp Fried Rice contains approximately:
⚡️Calories 547
⚡️Fat .5g
⚡️Carbs 57g
⚡️Protein 13g
⚡️Fiber 7.5g

💡Shrimp is a great source of protein, selenium, iron, phosphorus and B12.

💥Shrimp may help protect against cancer, Alzheimer’s and heart disease. It may also help reduce cholesterol levels.

DM us with any questions on how food can be your medicine or to book a discovery call, to see how we can help you!

Strength training has many benefits. I could argue that promoting and supporting physical independence through life is the main one.

📌 People who have being active and strong at baseline recover quicker from injuries.
📌 Strength at middle age (specially grip strength) is a predictor of physical independence in older age.
📌 Physical strength is correlated with independence in activities of daily living in older years.

⚠️ Poor physical strength, functional limitations and disability often coexist.

💥 How you’ll live your older years is largely in your hands!

Take charge 🏋🏻‍♀️ 💪🏻 !

📞 Don’t know how to start? We love working with beginners. Reach out for a discovery call to see how we can help!

Wow! How quickly time goes!! As this little guy’s needs changes as he grows, there are a few things I do everyday to ensure I’m the best version of me for myself and family.

To be the best me:
✅Daily self reflection - I take an inventory of my thoughts, actions and words, and take note what I need to work on.
✅Take time for myself - I love going into the sauna and just letting my mind empty.
✅Move - Whether my son and I go for a walk, chase each other around the apartment or I get in a proper workout.
😉 I do what my day allows for.
✅Nourishment - My food choices impact my daily life, but I’m not stringent. I always leave room for flexibility and treat.(Which usually means chocolate 🍫 or chips and guacamole🥑)

💡Tip: Sometimes you need guidance and support to be the best you and that’s ok. Asking for help is a sign of great strength not weakness.

📞In our assessment we will discuss how the best version of you looks like and how I can support you to get there.
DM us to learn more, let’s chat 💬

This is my “why” ❤️

Watching this little guy grow has been the biggest privilege of my life.

I intend to continue to be a fun mama with lots of energy for fun times! And I sure hope to be healthy and well for many many years to come so I can be a present mom in his adulthood.

But for that, I need to take care of myself 😉Mamas, we keep on saying: You cannot pour from an empty cup!

So taking care of me means:
✅ I need my time in the gym (even if 2x week for half an hour)
💥 that’s non negotiable
✅ I need to maintain a personalized balanced diet (yes, for me that includes chocolate, and pizza on occasion)!!!
✅ I need to sleep well
🛌 that requires discipline at times - I say no to Netflix marathons and at my bed time, lights off! 😁
✅ I like to enjoy an uninterrupted cup of coffee ☕️ on the weekend. That grounds me.

📌 during our assessments we talk about YOUR “why”, and offer tips on how you can achieve and maintain what you need to be at your best.
📞 DM us if you want to know more!! 📞

💡 tip: sometimes you may need to ask! Sometimes you need to negotiate with your partner. Sometimes it may require restructuring the routine.

How about you??? What is your why??? What do you need to be at “your best”? Have you been able to get that???

We want to read on the comments
👇🏼👇🏼👇🏼👇🏼👇🏼

Solar Plexus Chakra affirmations to boost your confidence today.

💥 Words are powerful

You may incorporate affirmations in your regular meditation, yoga routine or journaling.
💡 You can also leave yourself a stick note with them written down on the bathroom mirror.

You can repeat them out loud, or quietly in your head as many times you feel the need.
Best results seen when practiced daily. 😉

📌 At Root Healing and Nutrition we incorporate affirmations to help you achieve your health goals.

✅ Healthy Mind = Healthy Body

We’re sending light 💫 and love ❤️ your way 🙏🏼

Happy International Women’s Day to all our clients, and wonderful women in our lives ❤️
And to the great men in our lives who love us, support us, cherish us, value us, and celebrate us not only today but always our sincere appreciation ☺️

Putting everyone’s needs first, making sure that “everyone is ok” is something that many of our clients do.
Sounds familiar?
We think there’s nothing wrong with that! Many women are the rock, the CEO, motor power of their families. 💪🏻 👸
If that’s you…. 👏🏼
But, issues start to rise if your own needs start being neglected….🤔
🔺Is everyone eating healthy and at appropriate times but you’re just snacking, the last to eat or skipping meals?
🔺Are your kids in activities, you’re a hands on parent , but you’re always tired?
🔺Are your partner and kids active, doing sports and you cannot even think about exercise?
🔺Maybe you see your partner relaxing or pursuing a hobby but you can’t remember last time you read a book?
If you said yes, let’s chat 💬
There are ways for you to keep on being that strong presence and still take care of you!
💡 Remember you cannot pour from an empty cup, our kids will learn from our example and one of the best gifts you can give your family is a healthy you!! 😉

This sweet and savoury salad will warm you from the inside out.

Pearl Couscous, Kale Salad
❇️1/2 cup Pearl Couscous
❇️2 cups Kale
❇️1/4 cup Cranberries
❇️1/4 cup Butternut squash
❇️1/4 cup Walnuts
❇️1/4 cup Vegan Feta Cheese

Boil 1 1/4 cup water, add 1 cup pearl couscous and cook until water evaporates
Peel butternut squash and cut into cube size pieces. Roast in oven on 350 until desired softness reached.
Sauté kale over medium heat in sauce pan with a light brushing of olive oil
Add couscous and butternut squash to kale, walnuts and cranberries. Top with dressing of choice and enjoy.

Kale, Butternut Squash salad contains approximately:
⚡️Calories 343
⚡️Fat 1.1g
⚡️Carbs 66g
⚡️Protein 21g
⚡️Fiber 24g

💡Walnuts area a good source of antioxidants, vitamin e, manganese, copper, phosphorus, magnesium, protein, fibre and monounsaturated fats.

💥 Walnuts can help lower cholesterol, help keep blood vessels relaxed and smooth and may help protect healthy cells from free radical damage.

DM us with any questions on how food can be your medicine or to book a discovery call. If you’re new to our page and like our stuff give and us a follow!

Sacral Chakra affirmations to help your self esteem today.

💥 Words are powerful

You may incorporate affirmations in your regular meditation, yoga routine or journaling.
💡 You can also leave yourself a stick note with them written down on the bathroom mirror.

You can repeat them out loud, or quietly in your head as many times you feel the need.
Best results seen when practiced daily. 😉

At Root Healing and Nutrition we incorporate affirmations to help you achieve your health goals.
Healthy mind = healthy body

We’re sending light 💫 and love ❤️ your way 🙏🏼

We value sleep! Even with a 16 month old! if you have been following us for a bit you know that! 😂

If you have a baby or toddler you know that a sleep time routine ⏰ is important.
💭 We cannot just take that high energy little human put him in the crib, say good night and expect he will fall sleep, right!?

📌 Well, let us tell you that we adults are not very different! It can be very difficult to just shut the brain off from the day and fall asleep.
We also highly benefit from a sleep time routine.

Ours include:
🚿 warm shower
😊 comfy pjs
🫖 herbal tea
🌿 lavender essential oil
📕 reading
🛌 comfy bed

A sleep routine:
✅ sends the message to our minds that sleep is coming
✅ helps us relax and unwind making falling asleep much easier
✅ helps with putting the worries of the day a side so your mind is lighter pre sleep

Good sleep is one of the pillars of good health. We offer nutritional tips and modalities such as reiki and sound therapy that can effectively solve mild sleep disturbances.
📞 want to know how we can help? Book a discovery call!

⚠️ not intended to replace medical advice

We can all agree that music 🎵 undeniably affects our feelings. A song can make us nostalgic, feel joy and excitement, or experience a deep and profound sense of calm. 🧘🏽‍♀️
The same is true for certain sounds. This is due to different frequencies.

In case of a Tibetan bowel, for example, it’s rim is either stroked or rubbed with a mallet. That friction creates the vibration which resonates making the sound we hear. Different bowls produce different sounds.
To our knowledge, there are no “scientific peer reviewed” study confirming the benefits of sound healing.

⛩ However, this practice has being long used in older cultures anecdotally producing great benefits. Buddhist monks, for example, have been using bowls for meditation for centuries.

🔍 In the Western World it is viewed with certain skepticism, but it certainly has many Medical professionals adepts.
👨‍⚕️ Mitchel Gaynor (oncologist and professor at Cornell) said:
“Eased psychological and physical effects of the disease”
💥 Many health practitioners recommend sound therapy in conjunction with traditional treatment for: anxiety, chronic pain, PTSD, and sleep disorders.

Wondering if sound therapy could help you? DM us for more information!

Sleep takes precedence!! This is what we tell clients! This is also what we tell ourselves!

You may have all the good intentions to go to the gym and power through a workout. But, if you’re not well rested honestly you may just be straining your body. So get some rest!

If you’re not exhausted, have the will and energy to exercise but are chronically having problems with sleep, activities such as:
🚶‍♀️ Walk outside
🧘🏽‍♀️ Restorative Yoga
🚴 Light bike ride
Spending some time on the ☀️ and nature 🏖 🌳 especially earlier in the day will help with your sleep.

📌 We strongly suggest addressing difficulty sleeping first, before engaging in heavy structured exercise.

At Root Healing and Nutrition we help mild sleep issues by offering Reiki & Sound Therapy sessions as well as Nutritional Consults that can pinpoint and solve simple causes of lack of sleep.

DM know more!

Did you know that being specific with your goals and writing them down significantly increases the chances of accomplishing them?
Maybe you’re “team New Years resolutions” or maybe you’re not. But at some point you’ll make goals.

⚠️ Goals and wishes are different things.

I personally want to run a marathon. Will I put in the time and effort to do so? Or do I have a plan to do that? Nope, not in the near future. I will not, and it’s not realistic for me right now.
So it is a wish, a “someday”, but not a goal.
📌 a Goal is specific, attainable, and you have a time frame!
Some of the most common wishes we hear from clients are “eat better”, “be healthier”, “be more active”.
💥 Goal setting is part of our pillars of health. Once you start working with us, we will make those wishes into attainable goals!
Want to see how? DM us and let’s chat 💬 or book a discovery call! 📞

Happy Holidays! From this crazy bunch to yours! Sending light and love your way 🙏🏼 ❤️

With the Holidays upon us, it is natural to be exposed to a great variety (and quantity) of food that we normally are not. Family and friends gather around a table catching up and also enjoying food.
Many of our clients who have committed to changing eating habits for the better and saw positive results are now worried that all the work put in may be ruined over the Holidays.
It is a valid concern! But let us tell you, it won’t be ruined.
Just remember that
It is not uncommon to gain a few pounds over the holidays.
✅ Do not stress over it.
✅ Your weight will go back to the baseline once you go back to your routine and regular eating.
✋ No need to rush to the gym right after ⛔️ do not starve yourself after a meal thinking it will even out.
💥 Best advice we can give, if you want your aunt Annie’s mashed potatoes, have it! Enjoy it! If you really don’t, don’t feel bad for saying no thank you. 😉
Root Healing and Nutrition wishes everyone Happy and Safe Holidays!

Carbs have a bad rep for being “fattening”, don’t they? They are feared by many, especially those trying to lose weight and limited on diets such as keto or paleo.
But, carbs are important! We shouldn’t slander them.
Here’s some of their role:
✅ they support thyroid and adrenal function
✅ they assist the body in providing energy

And here’s the catch:
⚠️ Carbs turn into sugar when ingested
⚠️ Too much of it can negatively impact hormones such as insulin, leptin, growth hormone and testosterone all which have a direct relationship with fat storage.

Then I should not have it!! 😳 you must think.
The real answer is “it depends”. As I mention above, carbs assist with important body functions. The trick is finding the right amount for YOU that will support you without promoting fat storage.
🧐The exact amount will vary from person to person depending on things such as:
❇️ Exercise level
❇️ Presence of diabetes or insulin resistance
❇️ What point of your weight loss journey you are at. *You may want to be more restrictive at the beginning, and not as much while maintaining.*
❇️ And your age

I can say that I find most women over 40 do well with about 30-50 grams of carbs per day. Again this a very, very general number, some bodies are happier with way more than that.
💥 it’s all about personalization!

💡keep in mind that carbs are a wide range of food, from sweet potatos to chocolate cake and all have more or less nutrients in them. 😉 So you may also want to choose your source wisely.

If you have more questions and want a plan designed for YOU and your goals DM us or check our services at
www.roothealingandnutrition.ca

Root Chakra affirmations to help you ground yourself today.

💥 Words are powerful

You may incorporate affirmations in your regular meditation, yoga routine or journaling.
💡 You can also leave yourself a stick note with them written down on the bathroom mirror.

You can repeat them out loud, or quietly in your head as many times you feel the need.
Best results seen when practiced daily. 😉

At Root Healing and Nutrition we incorporate affirmations to help you achieve your health goals.
Healthy mind = healthy body

We’re sending light 💫 and love ❤️ your way 🙏🏼

This hearty, warm dish will keep you cozy this winter!

Lentil Soup - Approximately 1 serving
❇️1 cup brown lentils
❇️2 cups kale
❇️1/4 cup Celery
❇️1/4 cup Carrots
❇️1/4 cup Sweet Potato
❇️1/4 Onion, chopped
❇️1 tbsp apple cider vinegar
❇️2-3 cups vegetable broth
❇️3 garlic cloves, minced
❇️pinch of salt, pepper, turmeric, cumin & cayenne

Place all ingredients in instapot on soup setting for 12 mins. May need a little more time depending on your instapot. I usually prepare 3-4 servings.

Lentil Soup contains approximately:
⚡️Calories 343
⚡️Fat 1.1g
⚡️Carbs 66g
⚡️Protein 21g
⚡️Fiber 24g

💡Lentils are a good source of protein, fiber, and folic acid.

💥Lentils can help lower cholesterol with their fiber content and may help manage blood sugar, as lentils can help prevent rapid blood sugar increases.

DM us with any questions on how food can be your medicine or to book a discovery call. If you’re new to our page and like our stuff give and us a follow!

“Run the day, don’t let it run you”. It’s
all about the morning! Have you noticed that how you spend the first minutes or hour can have a significant impact on the day ahead? ☀️

🤯 If you wake up rushing, have an argument with your partner because something didn’t get done, realize you need to iron your shirt, freak out because now you’re late for your meeting and remember you were upset yesterday, chances are you’ll scramble through the whole day. Has that ever happen to you?

😃 However, if you wake up and set the pace and a positive mood, chances are you’ll have a hold of the whole day.

Now you may be thinking: “girl, when do you think I have time for all that in the morning?” But, you know what? You probably do! 😉 And yes, that may require setting up the alarm a bit earlier. You may feel that you’re loosing on sleep but on the big picture you’re gaining lots! Another big piece is leaving what you can ready from the day before. Yes, that may require some discipline.
💡 Once you’ve established a timely and smooth routine, you’ll feel much more in control.

Like these tips and our content? Check our services at www.roothealingandnutrition.ca and see how we can help you make big changes.

There are a couple of habits that you’ve tried to change, but then just went back to old ways, right!? You’re not alone! That’s the case for most people.
Often when we try to change something (say eat less sugar) we typically rely solely on willpower. The thing is, willpower naturally fluctuates. So sometimes you’ll do great, where other times you won’t and eventually the new habit fades.

💡 But what if you don’t have to rely just on your willpower to change something?
💥 if you set up your environment to support you, you’re much more likely to creat a long lasting change.
For example:
Trying to stay off your phone before bed? Leave the phone far away so you’re not tempted to get it.
Want to have less candy? Don’t buy it! Or if you do have it in your house don’t leave it laying around. Put it in a cabinet with harder access.
Want to have a hearty breakfast? Prep something the night before, to make it easier for yourself in the morning.
Want to start working out? If possible, surround yourself with people who do! Lay your workout clothes out and prep your space ahead.

📌 Our environment influences our habits in a very powerful way!

❇️ When we’re working we clients we take our time and invest to inspire and support habit changes. They are the foundation to what is going to make you succeed, in the long run!

Want to work with us and see your habits actually stick? DM us! Or visit us at
www.roothealingandnutrition.ca

Did you know that most studies in health and fitness use men as subjects?
📌 It is fair to say that most ‘general’ health and fitness advice out there is geared primarily towards men.
Wonder why women are poorly represented on studies?
🔍 One of the reasons might be that all the fluctuations women naturally have would make it hard to have a homogeneous group. We are very different at the beginning of our cycles then at the end. And women during menopause or peri menopause are very different than say women on their 20’s. And yes, you guessed it! This is primarily due to hormones. 📈📉

There are many health, weight loss and fitness experts who are very knowledgeable on the general advice, for men!
💡 So if you’re following an expert’s advice and are not seeing results, or you have not been able to achieve SUSTAINABLE results. It may not be you, it may be that what you’re following is not fully geared to YOU as a woman. 😉

We proudly specialize in women over 40. Want to know more about our services? Just DM or visit our website
www.roothealingandnutrition.ca

“No one has ever asked me that before”, “No one has ever told me that before”. Two common phrases that I hear often in my practice.

Holistic Nutritionists are special in the way that we approach our clients. We take into consideration your whole body, mind, lifestyle and habits when assessing for possible causes of your issues.

Our initial assessment is thorough and we attentively listen to you and your goals. Our interventions will go beyond counting calories or macros.

We will work together to find paths to mindful and nutritious meals that you can easily implement to accomplish your goals without depriving yourself.

The results will come slowly, no quick fixes here. But they will be here to stay!!

Think your up for a whole mind-body approach? DM us and book a complimentary call!

Root Healing and Nutrition is ran by women, for women.

After completing my studies as a Holistic Health Practitioner, I felt inclined towards nutrition. I went on to study Holistic Nutrition at The Institute of Holistic Nutrition in Toronto, Ontario.

Shortly after that Root Healing and Nutrition was born wishing to support women who:
❇️ Are frustrated with yo-yo dieting
❇️ Don’t want to be tired all the time anymore
❇️ Constantly crave sugar
❇️ Are furstrated with stubborn weight they can’t seem to lose
❇️ Are struggling with brain fog
❇️ Are juggling multiple priorities
💥 Want to make positive changes but don’t quite know how or where to start
💥 Feel that some professionals just scratch the surface of what’s going and just address the symptoms but never fully have a “whole” grasp of the situation
🙏🏼 Believe in a whole mind and body approach

Some years ago, that was me! And I experienced first hand the positive impact of whole foods and mindset changes. Now I am thrilled to be able to combine my knowledge of holistic health and nutrition with my own personal experience to support women on their own health journey.

Do you think we can help you, or know someone who we could assist?
📌 Tag a friend!

Give yourself permission to rest! Give yourself permission to pass on taking a new project at work that may cost your peace of mind or that social event that you know will suck your energy away.
The Champion Simone Biles did just that at nowhere less than the Tokyo Olympics showing great strength, maturity and self awareness.
It’s ok to say “I’ll sit this one out” in order to regroup, reset, heal, or just self protect! Let’s normalize that ❤️