Blog

By: Mirela Cojoaca, RHN

• In a blender add the following:
  • 1.5 cups of washed kale leaves (well packed)
  • 1 ripe banana
  • 1 cup of milk of choice (I use almond milk)
  • 1 cup of water
  • 1 tbsp of cacao powder (or ½ tsp if using a chocolate protein powder)
  • ¼ ripe avocado or 1 tbsp of MCT oil.
  • 1-2 tsp chia or flax seeds
  • Optional: 1 tsp maple syrup or honey
• Blend all ingredients until smooth
• Add 1 serving of protein powder to blender, and quickly blend again
  • See product label to know how many scoops is one serving
• Adjust thickness or sweetness as you like
• Pour out and enjoy

By: Dr. Michelle Pobega, ND

• Pick your fillings
  • Protein: open up a can of beans (rinse well), dice up some tofu or slice up some cooked chicken breast or steaks. Season these how you like them J
  • Starch: Rice, quinoa, roasted sweet potato (in small chunks) or cauliflower rice
  • Veggies: chose 2-3 of the following
    • Match stick carrots (can get pre-cut and bagged), thinly slicked red cabbage, cucumber (diced), coloured peppers thinly sliced, tomato (diced), avocado (sliced)
  • Sauces to possibly add – peanut sauce, teriyaki sauce, salsa,
• Blanching the collard greens
  • Get a large pot of water – and set it on the stove to bring to a simmer.
  • Also get a large bowl ready with cold water and some ice
  • While the water heats up on the stove – pick big round collard leaves to use for the wraps and wash the collard leaves
  • Lay them flat on a cutting board with the thicker part of the stem facing up. Cut off the thick stem at the base of the leaf. Next, you want to trim the thick spine of the stem that goes down the middle of the leaf. Lay a knife flat against the leaf to thinly slice off the bulk of the spine.
  • Using tongs, gently submerge 1 collard leaf at a time into the simmering hot water. Remove the leaf after 30-60 seconds. Do not do it for any longer or the leaf will be too flimsy and rip.
  • Submerge the leaf for 10 seconds in ice water bath.
  • Put to the side and pat dry. Continue to blanch remainder of leaves.
• Heat up a skillet with 1 tbsp of coconut or olive oil. Add starch and protein of choice to warm up for the burrito.
  • At this stage you can season as you like, or add a sauce.
• Add a scoop of starch and protein onto a blanched collard leaf – place it in the middle of the leaf,with at least 2 inches of leaf on each side. Be sure to not overfill so that you can fold over the leaf to make your burrito
• Add your veggie choices on top – again be sure to not over fill
• Fold the leaf up from the bottom, fold the top of the leaf down, then take one side and fold over to tuck in all the filling and continue to roll into a burrito.
• Take a bite and enjoy!!

by: Petra Najafee, Registered Psychotherapist

Summertime…. and the living is easy!

Summer is a time for sunshine, beaches, and time spent with family and friends. Things get pretty slow in my office during the summer. Life is good and no one wants to deal with their sh….tuff when they can be spending their time outside at the park. And I’m a big believer of the healing power of connecting with nature. But summer is also a great time to catch up on some reading. Maybe while sitting at the end of the dock? So I’ve put together a short reading list of books that have been helpful for me and my clients.

1) The Gifts of Imperfection—Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are by Brene Brown

Perfection…always elusive, and yet as a society we spend so much time and energy trying to chase it, trying to be it. It makes life pretty hard. Brene Brown manages to bring light and humour to a discussion of vulnerability, worthiness, wholehearted living and the idea of letting go of perfection.

2) Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff

Kristin Neff is a self-compassion researcher (who knew such a thing existed?). For so many of my clients, the thing that blocks their healing is the lack of compassion for themselves. It’s hard to move forward when your self-talk keeps pushing you to the ground. This book can help you gently pick yourself up and take some steps forward.

3) The Mindfulness Solution: Everyday Practices for Everyday Problems by Ronald D. Siegel

Sometimes my clients get skeptical when I bring up the idea of mindfulness because they have an image of sitting cross legged on the floor, eyes closed, mind blank and it feels too daunting. Mindfulness practice comes in many forms. In this book, Ron Siegel makes mindfulness practice accessible to even the most skeptical.

Well folks, there it is. Give one of these a try and see where it takes you. Let me know where it goes. And enjoy the rest of your summer!