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What are you focused on in this last quarter of th

What are you focused on in this last quarter of the year? I was asked this question in a wellness community I recently joined. I had posted in our stories that in September I made a goal to extend my social group by 2-3 people before 2022 and to put myself in an environment that will help me to grow. This was birthed out of a need I had. Having moved to a new organization after 15 years of working at the same place, and in a management position at that. And living in a neighbourhood that's still somewhat new for my family and I, coupled with the pandemic lockdown and the impact it has had on my relationships, I needed community -- one that will care for me.

For you, it may be something different. Maybe you needed it at the beginning of the year and you didn't prioritize it for whatever reason. I want to encourage you to write down a need that you have right now and turn it into a SMART goal with a deadline that is realistic for you (don't feel pressured to complete it by the end of this year).

Here's an exercise to get you going:

1. What is one need that you currently have?
2. What is one goal you aim to achieve, such that achieving it, will make it easy to meet this need?
3. List 3-4 specific, measurable, and simple priorities which if achieved will result in you reaching your goal.
4. List 5 strategies you will employ to achieve each of your priorities.

That's it! Hope this is helpful & feel free to DM me if you need some assistance with completing this exercise :)

#myblhwellness

📸: @eliteexperienceca

Can I take a few minutes to be honest with you?

Can I take a few minutes to be honest with you?

I have made some shifts which I’m so proud of myself. And I want you to know that any shift or change you make in your life that puts you on a path of health and wellbeing is worth celebrating.

To avoid burnout from the stress in this helping profession and as a homemaker, I’ve been focusing on surrounding myself with a bubble of love. Instead of curating a beautiful feed on this platform, I’ve been carefully curating a bubble of family and friends who I can laugh with, lean on, cry ugly cries with, learn from, and who will tell me when I’m doing great and deserve it, and when I'm wrong in a way that is helpful.

I noticed that one of the effects of the pandemic is that my social circle has shrunk significantly. Can anyone relate? And as I get older and we’re still living in a pandemic I’ve had to be creative in widening that circle again in a meaningful way.

𝗛𝗲𝗿𝗲’𝘀 𝘄𝗵𝗮𝘁 𝗜’𝘃𝗲 𝘁𝗿𝗶𝗲𝗱 + 𝗵𝗮𝘀 𝘄𝗼𝗿𝗸𝗲𝗱 𝗳𝗼𝗿 𝗺𝗲:

- I’ve picked up the phone and called a friend or two I haven’t spoken to in awhile and let them know that I miss them and arrange an outing even if during my lunch hour for a quick bite or tea.

- Instead of sending a text message, I’ve sent a quick video note saying hi, and whatever else I wanted to say from my heart.

- I’ve joined the Wellness Village which kicks off this Saturday and will run for the next 12 weeks. I’ve been wanting to join a group like this for some time and am excited that I registered for this cohort. Colleen Miller @colleenblakemiller, founder created this space to build community, gain accountability, and education on mental health, overall wellness, and spiritual growth. I’m looking forward to organic opportunities to build community.

If you’re interested in learning more, check out her bio @colleenblakemiller.

And if you’re wondering if we’ll be more regular on here again, the answer is yes! There will be curated lifestyle and food content coming soon to our feed so hold tight. And for those who have stuck around with us, we appreciate you! SWIPE LEFT for a message from us to you.

xx

#myblhwellness

📸: @jeremiedupont

If you’ve ever said to yourself or to someone el

If you’ve ever said to yourself or to someone else that your goal is to prioritize your health and wellbeing. And if you’re struggling to achieve this, know that you’re not alone.

The truth is that your goals, priorities, and strategies for staying healthy and well all happen within the context of your life. And any change in your environment can take you off course — work demands, a sick child, a loved one who you’ve suddenly become responsible to take care of…

𝙏𝙝𝙚 𝙠𝙚𝙮 𝙞𝙨 𝙩𝙤 𝙢𝙖𝙞𝙣𝙩𝙖𝙞𝙣 𝙝𝙚𝙖𝙡𝙩𝙝𝙮 𝙝𝙖𝙗𝙞𝙩𝙨.

I have incorporated habits that regardless of what’s happening in my life I can be empowered to still protect my health and mental wellbeing.

These are some habits that when I’m committed to I’m at my optimal health (physical, mental, emotional, spiritual):

- prioritize sleep + rest — in bed by 10 pm
- eat foods that honour my health + tastebuds
- stay hydrated — water, herbal teas + drinks, smoothies, and the occasional McDonald’s pomegranate smoothie :)
- prayer + meditation + deep breathing exercises + gratitude journaling
- setting boundaries in relationships
- moving my body through workouts, stretches, outdoor activities with the fam
- getting outside around nature, sunlight, fresh air, water

What habits do you need to practice again to help you get back to prioritizing your health and wellbeing?

💡This is your reminder that you can still prioritize your health and wellbeing no matter what’s happening in your life!

#myblhwellness

📸: @jeremiedupont

Around this time of the year Anthony and I start t

Around this time of the year Anthony and I start to turn our minds to getting our household ready for back to school.

We created a BACK-TO-SCHOOL CHECKLIST that helps us to get organized while we continue to enjoy the summer break. One of the keys to reducing stress is being organized personally but also as a family.

Even though we are three weeks away from the new school year, it’s not too late to get organized — and our Back-to-school checklist can help! 📝

A few tips about this year’s checklist:

👉🏾Each year one major eye exam for vision and general eye health and any minor assessments for 19 years and younger is covered under OHIP. This may change this fall so if you haven’t already you’ll want to prioritize this appointment for the kiddos. If it wasn’t for this year’s routine eye exam we wouldn’t have noticed some loss in strength in our son’s eyesight. Apparently his symptoms started with the increase of him being online for schooling — not sure if there’s any correlation. At least we know to speak with his teacher about him sitting at the front of the class.

👉🏾To stay on top of all the updates around school, not only do we prioritize checking the school site, but I’ve joined a Mamas’ group chat on WhatsApp to help me to stay up to date on school information that’s constantly changing. Being connected to a community that share similar experiences has become a life saver during the school year especially.

👉🏾Instagram has actually become a great resource for me when I think about creating lunch & snacks for the kiddos. A couple of my go-to accounts are: @candishes.kitchen @omielifeinc and others.

Omielifeinc has 3 amazing tools — their Printable Lunch Notes, Printable Lunch Menu Planner & a Colouring Worksheet that we use with the kids to inspire them to fill in their lunch box with their favourite foods. It takes the guesswork out of knowing what they want us to prepare & pack for their lunches. Go to @omielifeinc link in their bio for these amazing resources!!

Click Link in BIO for our FREE 2021 BACK-TO-SCHOOL CHECKLIST☝🏾

#myblhwellness

📸: @jeremiedupont

Watermelon lovers will understand the feeling 🍉

Watermelon lovers will understand the feeling 🍉🍉😁

Growing up around this time of the year we always had a watermelon in our home. For outdoor events my mom would either cut and pack them away in the cooler for a snack for my siblings and I, or she walked with a knife and would cut enough slices + you can bet that I would have a few!

Watermelons are a pretty big deal this time of the year in our home 🏡 Anthony makes the best spicy ginger watermelon smoothie — great for #postworkout! We toss watermelon in salads — great with feta, or prepare it as a side for our main course — on the grill is the best! You’ve probably seen our stories of watermelon icicles (watermelon, fresh ginger, lemon juice + honey). It’s also popular in our household when we serve the kiddos watermelon cubes in muffin tins with other snacks (it’s the first to disappear!). I’ve heard of it prepared as salsa...that’s definitely up next to try.

How have you been enjoying this fantastic fruit that naturally hydrates?

#myblhwellness

📸: @jeremiedupont

Hello Beautiful People! Hope Everyone is enjoying

Hello Beautiful People! Hope Everyone is enjoying the weekend — it’s been sunny skies where we are which means we’ve been seizing every opportunity to be outdoors.

I want to let you in on✌🏾refreshing ways we’ve been enjoying Made with Local’s exclusive bag of Granola Bar Mix from Costco — packed with hemp hearts, pumpkin seeds + chocolate chips! These will make great lunch box snacks for back to school!

🤎GRANOLA BARS BAKED IN MUFFIN TINS +
🤎CRUMBLE TOPPING for an ice cream sundae or build-your-own parfait like this one ☝🏾

Here’s what you’ll need:

-2 cups of @madewithlocal’s exclusive bag of Granola Bar Mix or 1 package of any of their original size Granola Bar Mixes
-1/2 cup whole-wheat flour
-1/2 cup all-purpose flour
-1/2 tsp Himalayan salt
-1/2 tsp baking powder
-3/4 cup vegan butter (room temperature)
-1/2 cup pure maple syrup

Combine granola mix, flour, salt, baking powder, butter + maple syrup. Mix until mixture is crumbly.

🤎Press some of the mixture with fingers into muffin tins.
🤎The remainder spread on a baking sheet with parchment paper.

🤎Bake granola muffins at 300 F for 10-12 minutes.

🤎Bake granola crumbles at 300 F for 15 mins. Rotate the pan + use a fork to gently break the granola apart and turn over a bit. Bake for 15 minutes more, or until golden brown.

Cool for 15 minutes and eat as is or assemble with fresh fruits, homemade coconut whipped cream (see previous post for recipe) + unsweetened coconut flakes — we use Bob’s Red Mill @bobsredmill.

🛍 You can also shop for MwL Granola Bar Mixes online or near you from Madewithlocal.ca, Well.ca, HealthyPlanetCanada.com, Loblaws, Real Canadian Superstore, Sobeys!
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#myblhwellness #madewithlocal #noweirdstuff #summerbaking #granolabarmix #healthysnacks #afternoonsnacks #canadianmade #supportlocal #lunchboxfriendly #lunchboxideas #backtoschool #backtoschoolshopping #familyrecipes #fueledbyfood #healthyhabitsforlife #takecareofyou #healthandwellnesstips #wellnessinreallife #ontariomoms #canadianmama #thisismotherhood #ditchthediet #foodfreedom #healthandwellness #foodblogger #wellnessblogger #habitandhome #blackmomsblog #healthmatters

Hey Guys I did better this week prioritizing my pe

Hey Guys I did better this week prioritizing my personal care! Yay!

I hung out with a few new and old friends after work one evening while our kids ran around outside and played. Got my nails done! Been hitting the sack at 10 pm most days! Picked up walking again during my lunch hour. And cracked open the herbal powders I bought recently from @thenewnewage (Lion powder potion, & spirulina & kelp). Currently sipping on their Ceremonial Drinking Chocolate that’s spicy and warming — I still enjoy my hot beverages during these hot summer days!

Oh and looking forward to hanging out and chilling in our backyard that Anthony and our neighbour are currently landscaping.

How are you guys doing?

What do you have planned for the weekend?

#myblhwellness

📸: @jeremiedupont

This is what doing less & saying no looks like. Th

This is what doing less & saying no looks like. That available space in your calendar that you have been looking for to spend quality time with your family and loved ones is looking right at you. Anthony and I both said no to other plans this 4 day weekend which has freed us up to hang with our clan! It feels nice to have no agenda and to go with the flow!

We are placed in families to connect. And connection is vital to our health and well-being.

Hope everyone is enjoying the long weekend! 🖤

#myblhwellness

We have been eating a lot of legumes these days!

We have been eating a lot of legumes these days!

Last night for dinner we had lima beans “aka butterbeans” cooked in herbs and spices in a warm naan with fresh herb toppings (cilantro) and spicy chipotle sauce 🤤

Today when I walked in the door from dropping the kids to camp I smelled the aroma of garbanzo beans and black-eyed peas cooking separately with spices and herbs for today’s dinner with brown rice and a side of fresh garden salad. What doesn’t get eaten today will get stored away in the fridge or freezer.

Whenever we are ready to eat we can enjoy them in different ways — eaten warm in burritos, wraps, sandwiches, nutrition bowls, prepared as falafel, soups, humus, burgers, curries, dhals, on top of rice, or in a salad — throw in some of your favourite salad toppings and call it a day!

Legumes are great sources of fibre and protein. Protein keeps your energy level constant and fibre helps to move the food through your system.

Some other common legumes are:

-Lentils
-Peanuts
-Black beans
-Kidney beans
-Navy beans
-Green peas

How do you enjoy your legumes?

#myblhwellness

These two started at an all day outdoor summer Fre

These two started at an all day outdoor summer French camp yesterday which is every day this week. I realized at yesterday’s drop off that having them home up until now has created some separation anxiety for me 🥺 Any Mamas can relate?

This Mama remembered to pack lunches/snacks, fill their water bottles, apply sunscreen before dropping them off. I went over water safety/drowning prevention and broached the subject about safe people and them being the boss of their body (boy it’s been awhile since having these talks with my kids). I totally forgot their caps until I saw most of the other kids wearing one. I questioned if they would be safe and comfortable with the humidity index being high this week ugh...

You see, last week Anthony and I were counting down to this week. We both need our ‘office hours’ back where we aren’t having to juggle work and parenting.

And our kiddos like the rest of the world have been looking forward to human face-to-face interaction with someone other than us and each other haha 😆

They were so excited to share with us yesterday at dinner the new friends they’ve made, activities they’ve played and their excitement for day✌🏾!

It definitely still feels like we’re on a roller coaster🎢 with all these emotional highs and lows. But I’m grateful for all we have and trusting God with our future.

What is everyone’s kiddos up to these days? Are they in any camps? Visiting with grandparents/family? Hope you’re building in these breaks for you and your kiddos. It’s healthy for you as much as it is for them.

#myblhwellness

📸: @jeremiedupont

How is your weekend going? We’ve been hitting

How is your weekend going?

We’ve been hitting the trails before the rainfall — thankful we weren’t directly affected by the Tornado. Family movie nights (I’ve been falling asleep 😩). Laundry (washed everyone’s bedding ✅). Just dropped the kids off at Grandma’s and heading out to celebrate our wedding anniversary!!

Happy 11th Anniversary my Love 🥂

It’s nice to be back! It was also nice to hit pa

It’s nice to be back! It was also nice to hit pause on social media. It has helped me to prioritize my health and wellbeing as I transition into my new role. The hardest part about this pause was:

Not engaging with our followers who many of you have reached out to check in on us (thanks again!! ❤️).

Not posting on Father’s Day although the kids and I made sure to pamper Anthony a little extra on this day.

And not weighing in on the increasing public awareness around the intergenerational trauma caused through child welfare history and the atrocities of the residential schools here in Canada.

How is everyone doing? Before shooting out content I really wanted to do a check-in.

Are people feeling heavy about what’s coming to the surface about the oppression and inequalities equity seeking groups have endured and are continuing to experience here in Canada and abroad?

Are parents feeling relieved that school is out and kids have started camp or are about to, giving us a well deserved break lol?

What has everyone been up to? Who’s garden is coming along? What foods have you planted and are cooking up? Hope everyone has been getting outdoors and enjoying the sunshine and clear blue skies ☀️

How’s your activity level? Has anyone picked up any new recreational activities, hobbies? Anthony and I are getting bicycles 🚴🏾 soon and I can’t wait to hit the trails as a family. I received my copy of “Set Boundaries, Find Peace: A Guide to Reclaiming Yourself” by Nedra Glover Tawwab @nedratawwab. I can’t wait to crack it open this weekend ☺️

I know the algorithm isn’t fond of accounts when there has been minimal or no activity. Hope this post makes it in your feed 🤣

Be well ✌🏾

Sabrina

The world has opened up a bit today and I’m thin

The world has opened up a bit today and I’m thinking about the small social-distancing get-togethers that I’m going to host and be invited to. And how I’m going to introduce my peeps to all the delicious healthy snacks that we’ve discovered through @changemarket 😆

HIPPIE SNACKS CAULIFLOWER CRISPS @hippiesnacksorganic

Have you ever tried them? They are perfect with any spread. These cauliflower crackers are bursting with flavour — vegan classic ranch seasoned with sea salt, seeds, and herbs.

Here’s some dEATs about this product:

-The first ingredient is roasted cauliflower
-gluten-free
-High protein: each serving contains 5 grams of plant-based protein
-Non-GMO ingredients, sourced from sustainable farmers and processors

You can purchase them from @changemarket. And as a 1st-time @changemarket shopper you can get 15% off site-wide when you use coupon, myblhwellness15 at checkout! 🛍 Visit @changemarket

#myblhwellness #changemarket #letschangetogether #gifted

This week I’m wrapping up 15 years of service as

This week I’m wrapping up 15 years of service as a public servant working frontline. I know I wear more hats than I share on here. I’ll be stepping into a management role which I’m feeling energized and excited about. I won’t get into the details of what I’ve been busy doing this week, but I just wanted to share a reminder that when your life is busy you can still prioritize your health — it won’t be perfect and that should not be the goal. This week I’ve been enjoying a lot of nutrient-dense smoothies. Like a few a day!! ☺️

Here are some foods I’ve been feeding myself in my smoothies:

🌱fiber-rich veggies like kale, spinach, organic beetroot powder from @rootalive

🌱for liquid base I switch between unsweetened plant-base milks (almond, cashew, coconut, soya), coconut water or filter water

🌱boosters to kick up my energy like roasted whole & milled hempseeds & flaxseed from @canmarfoods & hemp hearts from @manitobaharvest. Both are rich in essential fatty acids — omega-3 and Omega-6, protein & fiber. Some other boosters include: ginger, collagen, chlorella powder, spirulina powder, chia seeds, dark cacao powder, cocoa nibs, maca root powder also from @rootalive, bee pollen

🌱frozen foods that make my smoothies thick & creamy: frozen banana, coconut, avocado, berries & greens

🌱nuts, pumpkin seeds, or granola for crunch on top

🌱styrian pumpkin seed protein powder from @aplussmoodees

🌱pure peanut or any nut butter

🌱natural sweeteners like pure honey, pitted dates, half a banana 🍌

🌱rolled oats

✨Oh and these coconut bowls from @coconutbowls makes every smoothie meal a tropical experience!! 🌴💃🏾Get 10% off site-wide when you use the coupon MADEBYNATURE at checkout! Visit @coconutbowls

#myblhwellness

☀️My mornings are bright and sunny when I star

☀️My mornings are bright and sunny when I start them off with @rootalive Organic Turmeric Chai Latte! I added this warm drink to my morning routine about 2 months ago. And it’s now one of the highlights of my mornings 🤸🏿 It’s so warm and gingery...

Add 1 tsp to 1 cup of warm milk of your choice, blend & enjoy!

Optional: Add a natural sweetener of choice. I like mine with a few pitted dates.

Name 1 thing you do each morning that fills your cup before you start pouring into others? ☕️

Be well ✌🏾

#myblhwellness

Thick and creamy smoothie bowls will never go out

Thick and creamy smoothie bowls will never go out of style in our home. I end up making two batches just so that I actually get a full bowl!

For those who are new around here apparently banana 🍌 is a staple in our home! At first I thought Anthony was going bananas when he picked up a couple hands for our family of 4. I quickly realized that ripe frozen bananas are great for:

🍌 Thick + creamy smoothies
🍌 Smoothie bowls +
🍌 Smoothie popsicles!

This smoothie bowl has:

-1/2 frozen banana
- a few chunks of frozen avocado
-1 Nature’s Touch organic very berry burst frozen mixed berries @naturestouch_frozenfruit
-2 tbsp Milled Roasted flaxseed @canmarfoods
-2 tbsp Hemp Hearts @manitobaharvest
-1/2 tbsp Açai Delight smoothie mix/bowl @rootalive
-1 tsp of pure honey or a few pitted dates
-1 cup filtered water
-1/2 cup of crushed ice

If you haven’t been doing this already, start freezing your bananas + other fruits before they go bad and make all kinds of healthy deliciousness to enjoy on these sunny days ☀️

#myblhwellness #frozenbananas #foodtip

📸: @jeremiedupont

📍P.S. for more practical tips on how to prioritize yours + your family’s health and wellbeing, join us June 12th from 11 am - 3 pm at a virtual Self-Care & Wellness Retreat hosted by Colleen Miller @colleenblakemiller from Blake-Miller Counselling! Go now to ➡️ @colleenblakemiller for more details 🏃🏾‍♀️