by | Feb 20, 2020 | Wellness Recipes
I can see light at the end of the winter tunnel. However it isn’t quite here yet, this week has been a little cool so I always start craving soups, stews and chilis. I made this one and wow was it ever delicious and hit the spot. I used homemade chicken broth which is great for boosting immune system and supporting digestion. I hope you enjoy it as much as I did, I also included a couple of changes that I made to it and it turned out great. I even added a scoop of homemade coconut yogurt to give it a creamier flavour and it was awesome!
White Bean Chicken Chilli
- 1 tbsp Extra Virgin Olive Oil
- 1 Sweet Onion (medium, chopped)
- 1 Jalapeno Pepper (seeded and chopped – I used a can of green chilis instead because I had it on hand)
- 1 Red Bell Pepper (chopped)
- 2 Garlic (cloves, minced)
- 1 1/2 tsps Cumin
- 1 tbsp Chili Powder
- 1/2 tsp Sea Salt
- 3 cups Organic Chicken Broth (divided)
- 3 cups White Navy Beans (cooked and divided)
- 1lb Chicken Thighs (boneless, skinless)
- 1/2 cup Frozen Corn (I omitted this because I’m not a huge fan of corn)
- 1/2 cup Cilantro (chopped)
- 1 Lime (sliced into wedges)
- Heat oil in a large pot with a lid over medium-high heat. Add onion, jalapeno and bell pepper and cook for about 5 minutes or until onion is soft. Add garlic, cumin, chili powder and salt and cook for another minute until fragrant.
- Add the stock and beans to the pot and stir to combine. Place the chicken in the pot, cover with lid and reduce heat to medium-low. Cook at a gentle boil for 20 minutes or until the chicken is cooked though.
- Remove the cooked chicken thighs from the pot and carefully shred the chicken with two forks. Return the chicken and any juices back to the pot with the remaining beans, frozen corn kernels and cilantro. Stir to combine and season with additional salt if needed. Allow soup to cook for an additional 5 to 10 minutes.
- Divide the chili into bowls and serve with a lime wedge. Enjoy!
by | Jan 27, 2020 | Wellness Recipes
If you are anything like me, I would much rather have dinner at home on Valentines day then brave the crowds at every packed restaurant in the city. I know the ingredients are fresh and well sourced, I know every ingredient I am putting into my body and did I mention I’m not the biggest fan of crowds : ) Here are some great recipe ideas if you’re thinking of staying in on the 14th.
Braised Chicken
1/2 tsp Avocado Oil
1/8 tsp Sea Salt
1 1/2 lbs Chicken Leg, Bone-In (skin on)
1 tbsp Thyme (fresh, chopped)
2 1/2 cups Organic Chicken Broth
Preheat the oven to 325ºF. In a dutch oven add the avocado oil over medium heat. Sprinkle the sea salt over the chicken on both sides and then add to the pot. Sear the chicken for five minutes per side and then add the thyme and the chicken broth. Place in the oven and cook for 55 to 60 minutes or until the chicken is cooked through. Serve and enjoy!
Stuffed sweet potatoes
2 Sweet Potato (medium, pierced with a fork)
1 tbsp Extra Virgin Olive Oil
½ Yellow Onion (chopped)
1 cup Mushrooms (sliced)
1 cup Kale Leaves (chopped)
1 tbsp Nutritional Yeast
Preheat the oven to 400ºF and place each sweet potato on a baking sheet. Bake for 40 to 45 minutes, or until cooked through.
About 10 minutes before the sweet potatoes are done cooking, heat the olive oil in a skillet over medium heat. Add in the onions and mushrooms and cook for 5 minutes or until soft. Add the kale and nutritional yeast and cook for another 3 minutes or until the kale is cooked down.
Once the potatoes are cooked through, slice them down the middle and top with the mushrooms, kale and onion mix.
Valentines Chocolate Truffles
1 cup Pitted Dates (packed)
3 cups boiling hot Water
1/3 cup Cocoa Powder
1/2 tsp Peppermint Extract
3 tbsp Coconut Oil
1/3 cup Organic Dark Chocolate Chips
1/4 tsp Sea Salt (large flakes, for topping)
Add the dates to a medium-sized bowl and cover with just-boiled hot water. Let them sit for 8 to 10 minutes.
Drain the dates and add to a blender or food processor along with cocoa powder, peppermint extract and coconut oil. Process until the mixture comes together.
Remove the chocolate mixture and scoop into rough teaspoon-sized balls. Place them on a parchment-lined baking sheet and put them in the freezer to set for about 8 to 10 minutes.
In a small bowl, add the chocolate chips and microwave on high for 30 to 45-second intervals until melted. Stir with a spoon to fully combine.
Remove the truffles from the freezer and use your hands to smooth them into balls. Take each ball and roll into melted chocolate with a spoon and then place them back on the baking sheet. Top with flaky sea salt and let them sit for 5 to 10 minutes to set or place in the fridge to set faster.
After a delicious meal and a couple of to-die for truffles I love to treat myself to some self love and care. Epsom salt bath where I use about 2 cups of Epsom salt with my choice of essential oils (usually lavender or citrus). This is great for relaxing muscles as it is providing magnesium into your tired achy muscles, it is very grounding and it is also detoxifying.
Enjoy however you chose to spend it.
by | Jan 3, 2020 | Uncategorized
Reiki (pronounced Ray-key) is a form of hands on energy healing, based on the principle that the therapist can channel energy into the individual.
This energy activates the natural healing processes of the individual’s body, helping to restore well-being on all levels – physical, mental and emotional.
Reiki is holistic; it works on the body, mind and soul by stimulating your own natural healing abilities. The blocked emotional and physical elements that lead to illness and disease are cleared.
Regular contact with Reiki will bring your body, mind and soul into balance. It will also help prevent future creation of illness and disease.
Reiki may help you with the following:
- will help relax you when you are stressed
- brings about deep relaxation
- centres your thoughts when you are confused
- energizes you when you feel drained and tired
- calms you when you are frightened or anxious
- focuses your mind and helps you to solve problems
- relieves aches and pain
- accelerates natural healing of wounds
- improves overall health
- gradually clears up chronic problems
- helps prevents the development of disease
- detoxifies the body
- dissolves energy blockages
- releases emotional wounds
- increases the vibrational frequency of your body
- helps change negative conditioning & behaviour
If you are interested in Reiki but have never tried it before, feel free to book in for a free 20-minute session with Brianne!
Brianne Carter is a certified Reiki Master. She is passionate about holistic health and wellness and supporting others on their healing journey. Reiki healing energy has had some profound effects in Brianne’s life and she looks forward to supporting you on your journey!
by | Oct 24, 2019 | Uncategorized
Halloween, a very exciting time for kids! Don’t fret about the large amounts of candy that they are going to bring home. This doesn’t have to be a scary event. There are many options that still involve your child having a great time, but not gorging themselves on candy. Moderation, moderation, moderation…
Whatever works for your family, but my biggest suggestion is it is all about moderation. I have found when parents make candy something that is forbidden it can sometimes work against them. It may lead to kids hiding it or gorging on it when they have do have access to it. So here are some tips:
There are lots of great options out there to reduce the amount of candy in your home there are candy buy back events where kids can get money for their candy. Some parents have used the candy fairy option where they substitute candy for a toy.
Educate kids on the effect that sugar has on our body it can feed bad bugs in our tummy’s, it can cause bad behavior and too much can really make us sick. If your ok with your kids having some candy just talk to them about having small amounts at a time, so that those negative effects don’t happen.
It is also very important to ensure people/children don’t get bored of their diet and don’t feel restricted. Trying healthier alternatives, can help satisfy while having positive benefits. There are great alternatives that don’t involve lots of refined sugar using alternatives to white sugar including honey, maple syrup, stevia, banana or other fruits as a sweetener. Also if you focus on the less sweet options then the palate naturally will adapt and the sweet options become too sweet, and cravings for sweet decrease.
Happy Halloween!
by | Oct 7, 2019 | Uncategorized
By Amanda Delamer, MSc, CPCC, PCC
Have you experienced “the fog”. That feeling when you’re in the kitchen cutting veggies for dinner, kids around you sharing ideas for the next best lego elephant spaceship or how they just learned how to do a cross over at ringette, but you are so not in the moment because you are preoccupied with something that happened earlier in the day? That feeling when you’re in bed, wide awake, because all you can think about is a conversation you had with a colleague earlier in the day? I have and me too.
In these moments I am in the fog. My mind full of thoughts, trying to process, and not letting any part of me be present in the moment. It’s foggy, and nothing seems clear.
I have become pretty good at getting myself out of the fog quickly these days, and identifying what got me there in the first place, but it wasn’t always the case. What makes it easier for me to feel less foggy is being very connected in with my values.
Three things come to mind, and I notice help me remain present and out of the fog:
- Be clear on what you value
- Say “yes” with intention
- Say something
When we are clear on what we value, and we make choices consistently and on a daily basis that align with our values, this is when we experience the most joy and fulfillment. This is when we feel less foggy. What do you value? What does that word mean to you? Make a value string, put a few words behind the value so you are really clear on what it represents for you.
Say “yes” to those things that align with what is most important for you. This will also require you to say “no” sometimes. I know that for some of you reading this, the thought of saying “no” is making your palms sweat, but you can do this! And you might find that at times, saying “no, but here’s what I can do” is also helpful and keeps you aligned with your values. If you are asked to take on an additional task at work, or there are still emails to respond to at 4:55pm, say “yes” to leaving those things until the morning. Nobody will die, and if family, for example, is something at the top of your values list, this is you choosing to say “yes” with intention and honour what is most important for you. When we make choices on-purpose it is empowering, and feels clear. We go home ready and excited to learn how to make an elephant spaceship out of lego without an ounce of fog or guilt.
Say something. If a friend or family member, or colleague or supervisor makes a comment that you agree with or are not on board with, say something. Have a voice and honour who you are. In the boardroom, at the office, on the playground, at the rink – honour what you value and have a voice. If you don’t, there’s a good chance you may be replaying that moment in your head at midnight wondering why you didn’t saying something. When you agree or disagree, honour yourself and share what’s coming up for you.
One of the first exercises I go through with clients is mining for values, and supporting them to get clear on what it is they value. It is part of their big picture, and it connects in with every session we have. Get in touch with me, and let’s create time and space for you to process and connect deeply with what you value.
Amanda Delamer is a self-awareness and fulfillment coach. Amanda coaches and supports people in living healthy, balanced and joyful lives. She coaches and honours the whole person – mind, body and spirit. Her clients experience fulfillment in all parts of their lives – health, family, relationships, career, and beyond. They value and appreciate that all parts of their lives are connected, and that we all have responsibility in and for the world around us. She lives in Calgary, Alberta, Canada with her husband and three children.
