COVID-19 Healthy Recipes

COVID-19 Healthy Recipes

I’m sure everyone like me is trying to avoid grocery shopping at this time, using frozen products and pantry items. So here are a couple of healthy options to enjoy. Stay safe and healthy!


Strawberry Oatmeal


3 cups Unsweetened Almond Milk

1/2 cup oatmeal (uncooked)

2 tbsp Maple Syrup

2 tsp Vanilla Extract

2 cups Strawberries (fresh or frozen, chopped)

2 tbsp Water

2 tbsp Chia Seeds


In a large pot over medium-high heat, combine the almond milk, oats, maple syrup, and vanilla. Bring to a gentle boil then reduce the heat to low and cover the pot with a lid. Let it simmer for 30 to 35 minutes.

Meanwhile, in a second pot over medium-low heat, add the strawberries and water. Heat until the strawberries release their juices then simmer for 10 minutes. Remove from heat and stir in the chia seeds. The sauce will thicken as it cools.

Add strawberry sauce and enjoy it.


Vegan Chili 

I’ve included some fresh produce but you can disregard if you don’t have them on hand the chili will still turn out excellent.


6 cups Canned Whole Tomatoes

2 cups Red Kidney Beans (cooked, drained and rinsed)

2 cups White Navy Beans (cooked, drained and rinsed)

2 cups Frozen Corn

2 stalks Celery (diced)

2 Green Bell Pepper (de-seeded and chopped)

2 Carrot (chopped)

1 White Onion (diced)

4 Garlic (cloves, minced)

2 tsp Cumin

1 tsp Oregano

3 tbsp Chili Powder

1 tbsp Sea Salt


Add whole tomatoes with juice to the slow cooker and roughly crush with your hands. Add remaining ingredients and stir until combined.

Cover and cook on high for 6 to 8 hours, depending on the strength of your slow cooker.

Ladle into bowls and enjoy!



Listening to your Inner Voice

Listening to your Inner Voice

Amanda Delamer, MSc., PCC, CPCC

I’m guessing I’m not the only one who was in a bit of shock when it was announced that, to prevent further spread of COVID-19, schools would be closed indefinitely. A few things went through my mind: 1. We don’t have to be up as early tomorrow, so movie night it is!; 2. I don’t have to make lunches, hooray!; and 3. I’m sorry, what? And what does “indefinitely” mean? Then a sudden rush of something came over me as I realised that I will be responsible for the thing I fear most: homeschooling. Or rather, the patience that will be required to homeschool my three children. I know I have it in me, but wow, this will be a whole new experience.

I’m happy to report that after four days at home, all three children are still alive and well. Even more noteworthy, we are all thriving and smiling and laughing and processing – together.

In addition to an increase in caffeine consumption, here’s what has supported me and my family to thrive.

Listen to your inner voice

Over the years, I have become pretty good at listening to, and working with, my inner voice. It has taken a lot of practice, experimenting and learning – to trust myself and what my inner voice is saying in each moment – but I continue to experience a great deal of confidence in the choices I am making when I listen to it. And choices that leave me feeling better, more fulfilled, more satisfied and more at peace than if I hadn’t listened to my inner voice.

Whether you call it your spidey-sense, your gut, your intuition or your inner voice, we all have it. That thing that attempts to guide us in making choices that feel right for us in each moment. That leader within us that truly wants what is best for us. It doesn’t always seem black and white, what our inner voice is telling us, and that’s okay. It’s simply communicating with us all that is going on in our mind and in our heart, and what feels best for us in this moment. Trust it.

During this time of uncertainty and “new normal” I hear my inner voice saying things like “what a uniquely amazing time this is to be at home with all of my kids”, “you can create some pretty awesome activities to do with your kids”, “look at you getting outside with your kids for ‘gym’ every day, keep it up!”, and “This week, what does your schedule look like? What’s the plan? When are you with clients and when are you with the kids? Who do you need to ask for help?”, and “it’s okay to feel frustrated with the kids fighting again, what about creating a family agreement and talking to/asking the kids how we want to be and feel together?”

What is your inner voice saying to you?

Now, sometimes there may be a voice that doesn’t seem so supportive, or it’s disguising itself as being supportive. This is your saboteur, your gremlin, and while it can be something that helps us to grow (when we learn to work with it), it can create a whole lot of panic, insecurity and overwhelm. When we listen to this voice, we may find ourselves making choices that are not in line with what is most important to us.

Some clues that my saboteur, not my inner voice, is present – I hear things like “it’s impossible to schedule in clients and be home with your kids”, “Soccer is cancelled, how on earth are you going to keep up your fitness goals?!?”, or “How are we going to do this?!?!?!” Our saboteurs love coming out to play when fear is present. My saboteur usually presents itself when, if I dig deep, I’m afraid of not being good enough, not being liked, or missing out on something.

What is your saboteur saying to you?

Hint: When listening to and making choices from your inner voice, you will more often feel movement forward. When listening to your saboteur, you may often find yourself feeling stuck or overwhelmed.

Choose where you will put your focus

There are a ton of things currently out of our control, and many circumstances that are presenting themselves. No, we didn’t ask for them, but we do need to work with them.

Whether or not I can play soccer at the end of April, out of my control. Creating an exercise schedule for myself, in my control. Being able to visit my 95-year old grandmother at her assisted-living home, out of my control. Working with the staff at her residence to schedule in face-time calls with her, in my control.

What are the things within your control? What are things you have no control over? What happens if you make a plan that relates to those things you control?

It’s an uncertain time, and things are changing at a crazy pace. One week ago, schools were open, hockey and swimming lessons were on as usual, and I played two soccer games with my league. This week, nothing. I take it day by day. It helps me keep focused and allows a lot less room for anxiety.

Love and compassion

We are all processing, and we all process in our own way.

For me, I am really practicing more love and compassion at home. I notice that my kiddos are quite calm and engaged in the mornings, and then 1pm-ish comes. What on earth?!? They become different little humans. Love and compassion for me means not raising my voice with them, and instead (just as I am good at in the mornings) lowering my voice and talking calmly with them. This is all new to them too. They are processing so many feelings and thoughts, and that is sometimes going to result in a heated spat over who gets to wash their hands first.

Patience. With our family. With our colleagues. With that guy at the grocery store.

I very much appreciate that we are all experiencing these uncertain times differently, and we all have different circumstances to consider. Listen to your inner voice, focus on what is within your control, draw on love and compassion for yourself and others, and ask for help. We can do this.

Lets schedule in a sample session! You don’t have to process all that your inner voice is saying alone, lets process together. Book in for a complimentary sample session today, and discover how Coaching can support you to thrive. Call 403-452-6262 or email

Amanda is a self-awareness and fulfillment coach. Amanda coaches and supports people in living healthy, balanced and fulfilled 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, etc. – and 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 loving husband and three inspiring children.


What can you expect during a Reiki session?

What can you expect during a Reiki session?

Are you curious about Reiki but not sure what to expect?

You will complete a confidential client intake that identifies the areas in your body and life that you would like to focus on. This will also help the practitioner monitor your progress from session to session. Once you have asked any questions you have, you will lie fully clothed on a therapy table and relax.

The practitioner will place their hands above your body over various parts in a sequential method. Most people will find the session to be very calming, and will experience a sense of relaxation and peace – you may even fall asleep! You may experience warm/cool/tingling sensations throughout your body, you may have an emotional response, or you might feel nothing at all. Any of these experiences are completely normal.

Even if you don’t feel anything, the Reiki energy is still working. Reiki energy often works on a subtle level yet has profound results which normally become apparent in the following days or weeks after your session!

It’s important to know that the practitioner is not actually healing you – they are merely the channel for the Reiki energy. The individual is using this energy to heal themselves!

Reiki energy always travels to the place it is needed most. No two session is ever the same! Healing may occur on a physical, mental or emotional level. It all depends on what is going on for you that day!

At the end of the session, you can discuss any questions you may have with the practitioner. A Reiki session will leave you feeling peaceful and relaxed.

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!

Docere Presents White Bean Chicken Chilli

Docere Presents White Bean Chicken Chilli

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)
  1. 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.
  2. 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.
  3. 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.
  4. Divide the chili into bowls and serve with a lime wedge. Enjoy!
Valentines Day “Stay In” Dinner

Valentines Day “Stay In” Dinner

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.