Time to take advantage of the fresh fruits at great prices as we move into summer! This fresh salad will have your family begging for more all the while keeping everyone healthy and happy! Give it a try – it’s easy and perfect for that mid-week busyness.
Mango Chicken Salad
8 oz Chicken Breast (boneless, skinless) copped into inch pieces
1 Avocado (large)
2 tbsp Lemon Juice
2 tbsp Extra Virgin Olive Oil
1/4 tsp Sea Salt
1 Red Bell Pepper (small, finely chopped)
¼ Cucumber (deseeded and finely chopped)
4 stalks Green Onion (sliced)
½ Mango (finely chopped)
4 cups Baby Spinach
Warm a pan with 1tbsp olive oil, add the chicken and cook for about 15 to 20 minutes until cooked through.
While the chicken cools, in a large mixing bowl, mash the avocado until only a few small chunks remain. Stir in the lemon juice, olive oil and salt.
Fold the red pepper, cucumber, green onion, mango and chicken into the avocado mixture until well combined. Season with additional salt or lemon juice if needed. Divide spinach onto plates and top with chicken salad.
By Dr. Michelle Hagel ND
Investing in health is the most important investment you will ever make; however, it doesn’t have to be the largest. Here are some cost-saving tips to Good Health on a Budget.
Plan your Meals Ahead of Time
Meal planning in Calgary for a week can take some time initially but you will spend less time and money once you get to the grocery store. When we don’t plan, we end up getting foods that may or may not be consumed in time, leading to more food waste or wasted fridge space. We are also more likely to just grab something, instead of having the more nutritious, cost-effective, homemade alternative. The average Canadian household throws out 215kg or $600/year, so keep that money in your pocket this year. This will also have a big impact on our planet, so plan ahead, shop smart, and avoid those extras or include them in next week’s plan.
Ditch the Junk
Once in the grocery store shop the perimeter of the store, avoid processed foods. Although initially, it appears the pre-packaged or frozen food is cheaper, in the long run, it is not. Making your own pizza is cheaper and far more nutritious that any frozen or delivered pizza- Cauliflower crust pizza is one of my favourites.
Purchasing large quantities will save you time and money. It may seem like a large purchase initially but in the long run, think of those saved trips back to the store. Having things on hand, when times get busy will save your health and your wallet. This specifically applies to things you can freeze like meat, frozen fruit/vegetables and items with a relatively long shelf life such as onions, sweet potatoes, oils and nut butters. Buying fruit and vegetables in season like blueberries will be cheaper and are very easy to freeze. Food storage becomes another important factor when buying larger quantities to prolong shelf life and prevent waste. Understanding how to preserve certain foods is important. With produce you want to take it out of the plastic bags, the bags will suffocate the produce and speed up the rate of decay. Do not wash produce until it is ready to be consumed, the moisture will cause mold and decay. Keep produce whole, once you rip off stems it will allow microorganisms to grow.
Get the Most out of Your Meat
Meat is generally the largest ticket item on the shopping list. Chicken breasts can be quite costly, instead go for the whole chicken, then you’ll also have a carcass to make highly nutritious bone broth. You can also go for some cheaper cuts.
Know your Stores
Another great way to make your dollar go further is to figure out which stores have the best prices on different types of food. For example, one store may have the best price on fresh, high-quality produce but the meat is more expensive. This may require some research and shopping around, for future trips have different lists for different stores, but can go along way especially if purchasing in larger quantities. In season shopping outside the supermarket can be a great option, like farmer’s markets or other outdoor markets.
Homemade Salad Dressings and Dips
Making your own salad dressings and dips like hummus, guacamole, tomato sauce… etc. This is one of my favourites tips not only to save money but then you know what is in your food. Often salad dressing and dip labels are a never-ending list of preservatives, flavours and sugar. Make your own for less and stick to quality whole foods get rid of the hidden preservatives, and unneeded sugar.
Fall is one of my favourite times to detox, heading into that holiday season. You don’t have to do an expensive herbal detox, just go easy on your body. Kick the sugar, drink lemon water daily and practice deep breathing. To boost your body’s ability to detox try some hydrotherapy- contrast showers. These begin with 30 seconds hot water 10 seconds cold water, doing 5 cycles ending on cold. This small shower change can invigorate and improve circulation. Your body will thank you for these few changes and can be done all year long.
Start your Own Garden
Not exactly a practical recommendation at this time of the year, but for next year plant your own garden. Gardening is good for the mind and the body. There are unlimited benefits of growing your own foods; it’s organic, it is loaded with nutrition because it doesn’t have to travel, good for the planet, it tastes better, it lasts longer and seeds are very low cost. You can start now by growing your own herb garden throughout the winter months. Herbs like rosemary even act as air purification plants, removing indoor pollutants. You can save yourself from buying dried herbs in the store and reduce the amount of sugar loaded sauces you use by increasing your food flavour in a healthy way.
There is lots of buzz around eating organically, and there is no doubt organic is the healthier, cleaner option. However it can be an expensive option, if you are on a tight budget I generally suggest getting familiar with the dirty dozen. There are 12 fruits and vegetables that will expose us to more chemicals than others these are known as the dirty dozen. I highly recommend these foods be consumed organically whenever possible. While the Clean 15 foods are foods that will expose our bodies to less chemicals, are not as important to be consumed organically.
By Amanda Delamer, MSc, CPCC, ACC
In addition to teaching me how to dance the “floss” and “orange justice” (If you are curious, there are many entertaining videos online – and you are welcome for not including a video of myself doing these dance moves!), my kidlets are fabulous examples of what leadership looks like.
This weekend was a great example of my kids owning and focussing in on their strengths.
Kids are so much better than adults at not getting preoccupied with the “have to’s” and the “should’s”. They just totally trust what they feel, and let themselves be all-in with where they are and what they want in the moment. It is so refreshing! They may not be aware that choices they are making reflect their strengths – “this is what brings me a ton of joy” and “this is something I am really good at”, but they are honouring themselves just the same.
Kids are also so much better at not trying to be the “best” at everything. They just go with what they enjoy (which is likely also something they are naturally really good at). Think about when your child comes home with their report card, or when you have a performance review at work. How much time do you spend on celebrating those A’s and B’s, or an amazing accomplishment over the pas year? Probably not much time at all, compared to how much time is spent on asking our kids to bring that C up to an A, or the time we spend with our supervisors talking about how we need to get better at conflict management or presentation skills. What would happen if instead, we supported one another to focus our energy on our strengths?
I think about my son, who is in kindergarten and working through math problems at a grade 3 level, or how he wants to shoot pucks at the hockey net and draw Pokémon characters in detail for hours, and how he goes shopping with me to keep me company (strengths: achieving, discoverer, caring). Or my oldest daughter who loves to create treasure hunts and set up obstacle courses for the family, how she loves doing things together, and how she loves to create and perform stories and plays (strengths: includer, presence, relator, expression). And how our youngest takes charge of the other two like nobody’s business, is constantly singing or humming, and wants to play with playdough all day long (strengths: confidence, woo, creative). They don’t overthink it. They just trust themselves. They play to their strengths.
What happens to us as we age? Why do we lose that instinct to put our focus on doing things we love to do, the things we are really good at. What is this need to be good at everything?
My husband and I chat daily about how one of our important roles as the parents of these amazing little people is to not get in their way or hold them back from expressing who they are. Sometimes, it may mean taking some deep breaths, but it is so worth the reward of watching them shine!
We also need to have that chat with ourselves quite often! We want to lead by example. It is our responsibility to create space for us to honour our strengths too.
So what happens when you let yourself be “all-in” with your strengths – those things you not only love doing, but that you’re also really good at? What’s that energy like? What if you got out of your own way, and let yourself do more of what you’re naturally good at and enjoy? What becomes possible when you focus on your strengths?
Let’s explore together!
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 – and they value and appreciate that all parts of their lives are connected, and we all have responsibility in and for the world around us. She lives in Calgary, Alberta, Canada with her husband and three children.
The word inspire is so jam packed with meaning – what stirs you, energizes you, awakens and excites you, ignites and lights a spark in you?
I love knowing what inspires people. Here’s a little bit about what inspires me.
Truly, Madly, Deeply
Witnessing acts of passion or love, that expression of “all in” and truly, madly, deeply – that inspires me. Witnessing others show love, feel love, receive love, give love, embrace love…anything to do with love, it warms my heart and moves me to express love.
For me, I am so very truly, madly, deeply about my husband and my children, and the everyday acts of love and laughter that connect us. My family and friends, who both support and challenge me. The incredible people I work with, colleagues and clients who I am honoured to witness and learn from. A larger local and global community, that I have the opportunity to contribute to and grow with. And witnessing people who love themselves – who have an unwavering commitment to honouring who they are – wow, that inspires me.
I attribute growth to standing in a place of humility – an appreciation that there is an opportunity to learn and expand with each experience and person I cross paths with. When I encounter or witness people who stand in a place of humility, it inspires me and fills me with hope and wonder of what our world and future holds.
When I watch my children, I am inspired. Every day, I witness my children get their “leader” on and demonstrate vulnerable courage. They say what’s on their mind, they randomly break out in dance, they grab a hug whenever the spirit moves them, and they do not hesitate for one second to express when they are excited about something. Without naming it, they are expressing vulnerable courage. They are embracing all parts of them, they are loving who they are, they are seeing themselves as enough, they are listening to themselves, they are having a voice and being part of the conversation. This beyond inspires me.
As a Coach, I have the incredible privilege of witnessing my clients as they honour who and what they love, as they are humble enough to ask for help and challenge themselves to grow, and as they have the courage to embrace and express who they are, as they are. This inspires me.
I would love to know, what inspires you?
Contact me and let’s set up a complimentary sample session. Acknowledge what inspires you – go after what you want more of in your life!
Life Coaching Testimonials
“Working with Amanda was an experience that I will always look upon as transformational. I found balance in my work and home life. My only regret is, I wish I had found Amanda earlier in my career.”
Living a Joyful Life
“Life coaching has helped me realize the difference between a good life and a great life – one steeped in authenticity, intention and purpose. Amanda is not only insightful and intuitive, she is able to assist one to re-discover one’s source of inner power in order to live a joyful life.”
“Amanda is a natural coach. She is highly committed to empowering others to take charge of and enjoy their life…Her outpouring of presence, honesty and caring provided me with an experience in which I could grow up, regain my strength, and honor my life purpose. Amazing.”
Happy Spring everyone! As I am writing this there is snow on the ground but it is Calgary.
My name is Dr. Michelle Hagel I am a Naturopathic Doctor, this is my fourth year with Docere Wellness. I am so happy to be apart of the team. My clinic focus is mental health, digestion, allergies and hormone balance. I have a wide scope of practice I utilize herbs, supplements, homeopathics, acupuncture, and most importantly diet and lifestyle recommendations.
Some of the treatments I use in clinic include injections therapies (check out our shot bar selection), mesotherapy, NAET (Nambudipad Allergy Elimination Technique) and acupuncture.
Every person’s health journey is different and they will respond differently to recommendations. During our visits, we will determine what the best course of treatment for that individual will be. Naturopathic Medicine is about finding the root cause of the concerns/symptoms then resolving that root cause. Another big focus is in my practice is on prevention, if we can change things in our diet or lifestyle to prevent illness from occurring or progressing, fantastic!
I love being apart of an individual’s journey to optimal health, I am very passionate about it and every day is exciting.
Dr. Michelle Testimonials
Thyroid Back to NORMAL!
Dr. Hagel is absolutely amazing! I was diagnosed with hypothyroidism earlier this year and I wanted to avoid going on Synthroid. I opted for naturopathic treatment and after going to a few other naturopaths and seeing no improvement in my thyroid levels I was about to give up, but decided to try naturopathy one last time and came in to see Dr. Hagel. Dr. Hagel started NAET treatments with me and put me on some naturopathic medicine and about 1.5-2 months later I got my blood work done and my thyroid is back to normal! I cannot thank Dr. Hagel enough for the support, encouragement and faith that she had. She was always open to listening to my concerns and never pushed anything. Dr. Hagel and her staff were very accommodating and professional. I would definitely recommend her to anyone that is struggling with their health and wants to take a natural path to recovery.
“Dr Hagel is a very talented Doctor who has knowledge, experience, and extensive research to help her patients find what is wrong and how to fix it. I have been going to doctors for so many years with the same problems and nobody has helped me the way she did. She listens, gives her time, encourages email updates, asks questions, very kind and considerate of my feelings unlike other past doctors I have been to. She helped me find the root cause of my problem and assisted me to an effective plan that has removed everything I was going through for 14 years! She also has solutions to manage PTSD through acupuncture.”
Got My Life Back!
“Dr. Hagel is a very attentive and considerate doctor. I had been to countless specialists for debilitating digestive issues. Once serious illnesses were ruled out the specialists lost interest in helping me–regardless of the disruption these issues were causing in my life. Dr. Hagel never lost interest in me as a patient, and her continued efforts helped me get my life back. She patiently listened to every detail and remembered everything I had said. I always felt heard, and I was never rushed in any of our appointments. She was always ready with additional recommendations if I found any treatments ineffective. She never left me feeling hopeless, as many of the doctors before her had. I am forever grateful for her help.”