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If you watched our stories last week, you’ll rec

If you watched our stories last week, you’ll recall that we said this Cool ‘n Creamy Greek Yogurt Pie 🥧🫐 recipe was coming soon!

Well it’s here! And it literally made me smile on every bite 😄. It’s incredibly easy to make and the crust includes ingredients that you likely have in your pantry and fridge! The filling requires just 2 ingredients, Greek yogurt and honey. We used @libertecanada Liberté Greek Yogurt Plain 2%. This thick, protein-rich yogurt sweetened with honey and topped with frozen blueberries is a refreshing filling for our delicious and nutritious pie crust. It can be eaten as a sweet dessert or convenient breakfast!

The Greek yogurt filling is probiotic, meaning it is typically produced with live bacterial cultures. These bacteria can help support the good bacteria that already live in your digestive system.

If you’re stressed 😩 your gut is a good place to start 👍🏾 to prioritize your health and wellbeing. Your gut is where the majority of your body’s serotonin is. Serotonin is an uplifting hormone that affects or alters your mood.

When you ingest foods likes Greek yogurt that are rich in probiotics you’re maintaining a level of healthy or good bacteria that you need to keep your gut healthy and you healthy and happy!

So this weekend why not open your fridge and pantry and make this easy and delicious recipe that’s light and refreshing. And will build up your gut health too 😄! If you’re missing any of the ingredients, you can purchase online and have it delivered right to your doorstep, or add them to your list of things to pick up on your next run 🏃🏾‍♀️to the grocery store.

I’ll give you a hint, if you made our previous recipe then you’ll be familiar with the ingredients we used for the crust (Hint: @Madewithlocal Bar Mix, Milled Roasted Hempseed from @CanMarFoods... 😉).

Check out the full recipe on our blog 👉🏾 link in bio @myblhwellness ✨.

https://www.myblhwellness.com/cool-n-creamy-greek-yogurt-pie/

SAVE, SHARE, BE WELL ✌🏾

Is it important for you to enjoy what you eat? Doe

Is it important for you to enjoy what you eat? Does your approach to planning your meals take this into account? Prepping food & planning meals can not only help you to be organized. But as well as ensure that you have a variety of foods that you can enjoy when you’re hungry. Think prepping ingredients that can be tossed together quickly in a stir fry or salad, fill in a tortilla wrap, combined in a nutrition bowl, and so much more...

Here are 3️⃣ meal prep hacks that will help you to honour your taste buds:

1️⃣ PREP & PUT AWAY 🛒
When you get home from grocery shopping, immediately prep & store foods in the fridge or freezer. Ready to cook or serve right away whenever you’re hungry & however you desire. Clean, season, & package your meats & poultry in small servings that you can freeze & defrost. Peel & rinse carrots & store them in a glass container of water to keep them snappy. Open & store away in containers chickpeas, corn, & beans in the fridge. Wash & drain berries, grapes & veggies (cherry tomatoes, broccoli, snap peas...) & store in airtight containers in the fridge. This is by no means an exhaustive list but it gives you an idea of some foods that can be prepped as you put them away.

2️⃣COOK FOODS SEPARATELY 🍚
Cook a pot of plain rice. Pressure cook garbanzo beans. Boil dry lentils & other legumes separately using your favourite seasoning ingredients to add your favourite flavours to each dish. Store in the fridge or freezer ready to eat as desired. We also cook beets & pickle in glass jars.

3️⃣ BUY OR GROW HERBS 🌿
It’s that time again to start those seedlings in your garden that you and your family will enjoy in your summer drinks 🍹& meals: such as basil, English thyme, oregano, sage, chives, parsley, cilantro. Fresh herbs add delightful flavours & fragrance to foods. The use of herbs & knowing their flavour profiles can help make homemade food simple & flavourful.

👉🏾 You can still prepare a couple main dishes (casserole, lasagna, pilau), hummus & other dips & store in the fridge. And if not eaten in a few days, store main dishes in the freezer.

Was this post helpful? 🤔

💥SAVE this post for future reference

#myblhwellness

This weekend is a significant time for our family

This weekend is a significant time for our family as we acknowledge the death and resurrection of Jesus. We’re going to just keep living every minute of this long-weekend together doing things that have become tradition for us. Whether or not you acknowledge these events this time of the year, be sure to live every minute of your life. We’re in a world 🌎 where everyone feels like they need to document everything for personal or professional reasons and for entertainment. And if we’re not careful we can end up spending most of our lives on these apps and not living every minute of life. It’s OK to immerse yourself in the things that bring you joy without having to document them. It’s an important part of honouring your personal health & wellbeing. Thanks to the movie Soul @pixarsoul for the reminder of this important life lesson.

Be well ✌🏾

#myblhwellness

Did you ever go a week where you did a lot of sitt

Did you ever go a week where you did a lot of sitting & less moving that made you sweat? What about going a day where you didn’t drink any water? What messages did you say to yourself? What words did you use to describe your inaction.

Reframing the way you talk to yourself is critical. Words like ‘failing’ means that this path you’re on is meant to be ‘perfect’ when it’s not.

Our brains🧠have been wired to think certain ways because of external influences. The ‘all or nothing’, strict diet and exercise rules, & quick fixes are just a few ways our brains have been trained to think.

This way of thinking leads to feeling bad & guilty.

Life is about learning💡

When you stop doing behaviours you enjoy and that have been positive for your health overall, try asking yourself questions like:

1️⃣Have I ANCHORED this behaviour to existing ones within my current routine so that I can remember to do this behaviour? A perfect example is brushing your teeth. It’s something you probably do daily even when life gets stressful & unmanageable. Try anchoring for example a 10 min stretch🤸🏾‍♀️right after you brush your teeth. Or after you’ve stepped into the kitchen to prepare breakfast & pack your kid’s lunches, fill a bottle of water💧and take a sip. I love that after I step down from my bed I’m reminded to meditate🧘🏾‍♀️on a scripture & do some deep breath work before I start my day.

2️⃣Have I changed and no longer enjoy doing this behaviour? If you’ve been following home workout videos & they are feeling more like a chore, either change up your videos or brainstorm other activities that will get you moving & sweating & that you can enjoy. With the weather warming up there are more options to choose from. I’m still thinking 🤔 about getting a bicycle 🚴🏾. I can’t be the only one drawn to more outdoor living. And of course following public health safety precautions with the new restrictions.

Recap: There is no such thing as failing at prioritizing your health & personal care needs. Give yourself permission to learn how to grow without judgement as you embrace creating healthy habits & patterns that help you to honour your health & wellbeing.

Be well✌🏾

#myblhwellness

This may be the last week of National Sleep Awaren

This may be the last week of National Sleep Awareness Month but it doesn’t mean that prioritizing getting a good night’s rest should fall off the radar. We’re huge advocates of establishing good sleep habits. But let’s be honest this has also been a work in progress for us too. Especially since our bedroom started to become our home work office, the kids indoor playground, or abandoned all together because we’ve fallen asleep on the couch 🛋. Come on we can’t be the only ones this has happened to 🤦🏾‍♀️.

Auditing your sleep space is a good place to start. At the time when we did ours, we purchased our Takasa @takasa.co organic and Fairtrade cool and crisp cotton duvet cover and bed sheets for our king-size bed. Their sheets and duvet are the most comfortable bedding fabric we have ever slept in 😴. Our motivation to sleep in our bed at night has been at its all time high since we’ve made our bed more welcoming! 💤

I wrote a blog 👩🏾‍💻 that can help you too to audit your sleep space, as well as other tips to help you sleep more and better at night. The link is in our bio ⬆️

When was the last time you audit your sleep space? What small changes do you think you can make to have a good night’s sleep?

#ad #myblhwellness #bettersleep #takasapartner #betakasa #takasalife #regularsleephealthyfuture #mindful #canadianmade

🍓Our Chia Strawberry Filled Squares with Crumb

🍓Our Chia Strawberry Filled Squares with Crumb Topping is soft and chewy 🤤. This recipe is packed with some of our favourite pantry and fridge staples – like Roasted Milled Hemp Seed from @CanMarFoods, and a pack of the nutrient packed Granola Bar Mix from @MadeWithLocal.

SAVE 👆🏾this recipe for your next weekend meal prep, or make it in the workweek! Great for a quick breakfast on-the-go, a late morning snack, afternoon pick-me-up, or tasty dessert, we got you covered!

Just open your pantry and fridge and go to town 💃🏾... Or add any missing ingredients to your next shopping 🛍 list.

dEATs👇🏾

Granola Bar Mix @MadeWithLocal
Milled Roasted Hemp Seed @CanMarFoods
Whole-wheat flour
All-purpose flour
Himalayan salt
Baking powder
Vegan butter
Pure maple syrup
Fresh strawberries
Chia seeds

Check out the full recipe on our blog 👉🏾 link in bio @myblhwellness ✨.

https://www.myblhwellness.com/chia-strawberry-filled-squares-with-crumb-topping/

#myblhwellness #pantrystaples #weekendmealprep #weekendbaking #easyrecipe #sundaymealprep

Happy Friday! 🎉 Here’s to kicking off the we

Happy Friday! 🎉

Here’s to kicking off the weekend moving comfortably and keeping up with my kids. Did you know that as soon as the weather warms up we’re never at our home 🏡? According to my mother, we have “hot foot” and can’t stay at our “yard” that’s “home” in patois 😂.

On the weekend I tend to incorporate movement through cleaning my house, walking & running outdoors with the kids, lifting my daughter & walking back home from our walks when she’s too tired to ride her bike 🚴🏾. Anthony ends up carrying her bike back (weight training) ha!

🧘🏾‍♀️I also enjoy my morning full body stretches to workout any tight muscles & stress in my body — gets me ready for my Monday morning 30 mins. HIIT workout.

How about you? How do you plan to move your body this weekend?

Be well ✌🏾

#myblhwellness

📸: @eliteexperienceinc

Today’s agenda: Wake up & pray Start drinking my

It’s International Day of Happiness & we know th

It’s International Day of Happiness & we know that intuitive eaters — young and old are the most happiest people on this earth! 🌎

Like us, our kids were born intuitive eaters. As babies they cried 😭 when they were hungry, we fed them, & they would stop crying 😊. And when they were full they stopped eating.

As our kids got older (around 4) we noticed a shift from purely internal cues to more external influences. Such as eating just because food is present, out of boredom (mindless eating), eating because they are feeling anxious (emotional eating), eating because their sibling or friend is eating (social pressure), not eating till their tummies have finished eating during snack and mealtimes (distracted eating) and requesting or demanding foods when we’ve moved say into bedtime because they’re hungry. Or they’ll wake up the next day early and “hangry”.

As adults we all know how much external influences have gotten in the way of us having a healthy relationship with food & being happy! (insert: what we see in magazines, on TV 📺 & social media, comments from our friends and family, etc.). These external influences have taken us so far away from being intuitive eaters where WE are the expert of OUR bodies, and not someone or some diet culture lurking around the corner disguised as helping us to be “healthy, well & happy”.

Because we know that many of you are also parents and/or have an awesome responsibility to influence the growth and development of kids, we want to share a resource with you that we believe gives practical tips to parents about teaching their kids to return to their original true state as intuitive happy eaters 🍎🍩😄. The A-B-C Approach to Teaching Kids About Intuitive Eating by Registered Dietician, Sarah Remmer @sarahremmer is LINKED in our BIO ⬆️. I recommend when you have a chance to read! Also check out her page @sarahremmer for details on her new program, Mealtimes Solved!

Be happy + well ✌🏾

And enjoy this First Day of Spring 🌻☀️

#myblhwellness

📸: @jeremiedupont

It’s World Sleep Day and we’re always talking

It’s World Sleep Day and we’re always talking about practicing good sleep hygiene around here ☁️☁️😴

Honestly, one of the most important habits I’ve formed in 2020 is getting better sleep. My absolute best days start with a good night’s rest! I know that housework, paperwork from work, & Netflix (insert recovering binge watcher) are always there for me to choose over sleep. But when I think about the immediate effects when I don’t prioritize sleep,

👉🏾moodiness 😡
👉🏾forgetfulness 🤦🏾‍♀️
👉🏾Tiredness 🥱
👉🏾I lose my drive for the things I love ❤️
👉🏾I also find that I’m more prone to getting colds 🤧

Not to mention the long-term effects on my health, I’m 🙋🏾‍♀️choosing to use my night to sleep.

I’ve shared 5 tips to help you sleep more and better at night on the BLOG 👩🏾‍💻, from bedtime routines, going to sleep together with Anthony (I know what you’re thinking 🙊), to why we use Takasa @takasa.co bedding products over others to make our bed more welcoming at night and day. Might as well be mindful about your bedding if you’re planning to spend 1/3 of your life in bed 😜. Link in BIO ⬆️

Be well + sleep better at night ✌🏾

#myblhwellness #WorldSleepDay #bettersleep #takasapartner #ad #betakasa #takasalife #regularsleephealthyfuture #mindful #canadianmade

TRUE STORY: When Anthony is training clients in

If you’ve fallen off your wellness horse more ti

CHAPTER 40🎈! Okay okay I’ll share my top 🔟

CHAPTER 40🎈! Okay okay I’ll share my top 🔟 secrets with you to healthy ageing:

1️⃣ seek professional guidance for past trauma
2️⃣ cultivate joy + gratitude in life (Proverbs 17:22 says “A joyful, cheerful heart brings healing to both body and soul. But the one whose heart is crushed struggles with sickness and depression”). A joyful/cheerful heart is like medicine ✨
3️⃣ daily prayer + meditation + living mindfully + sustainably
4️⃣ a daily morning + bedtime routine that involves a simple skincare routine
5️⃣ leaning on my support system/family + village for support
6️⃣ drinking lemon water + herbal tea throughout the day but also a carbonated beverage (ginger ale) or glass of wine now and then
7️⃣ daily movement I LOVE such as 20-30 mins HIIT workouts, brisk walks outdoors in nature, full body stretches
8️⃣ when it comes to food I eat intuitively + for me this looks like eating mostly plant-based meals that are well seasoned 😆🌱, legumes, seeds that are high in omega-3 (plants fuel me) + not depriving myself of any food unless it’s celery + some tree nuts which I’m allergic to. Oh + I love pancakes + baked goods which isn’t really a secret ha!
9️⃣ not trying to please everyone + setting healthy boundaries
🔟 embracing the love of God, my husband + children daily 💜

Here’s to being 4️⃣0️⃣ + well 🎉

#myblhwellness #40thbirthday #40andfabulous

📸: @eliteexperienceinc

🥞🫐Get ahold of these homemade fluffy pancake

🥞🫐Get ahold of these homemade fluffy pancakes topped w/ chia blueberry jam.

I typically make a batch of pancakes on the weekend & store in the fridge in an airtight container for 2-3 days or the freezer for longer. This recipe makes 6. Double up on ingredients to make a dozen.

Here’s what you’ll need to make the jam:

-2 cups fresh blueberries
-2 tbsp chia seeds
-2 tbsp pure maple syrup

Here’s how to make it:

In a pot on medium heat combine the blueberries & maple syrup. Stir occasionally. Adjust heat accordingly to avoid burning & add a little water as needed. The blueberries will break down and bubble. Use a potato masher to mash the blueberries to the consistency that you desire. Stir in chia seeds & reduce the heat to simmer for about 2-4 mins. Remove the pot from the burner & let the jam thicken as it cools for 10 mins. Use right away or store in a sealed glass jar in the fridge for up to 2 wks.

Here’s what you’ll need to make the pancakes:

- 1/2 cup whole-wheat flour (sifted), include particles in batter
-1/2 cup all-purpose flour (sifted)
-2 tsp baking powder
-pinch of Himalayan salt
-3/4 cup plant milk. I use oat milk
-1 egg (beaten)
-2 tbsp pure honey
-1/4 tsp pure vanilla extract
-2 tbsp vegan butter (melted, not hot)
-1 tbsp of milled roasted flaxseed @canmarfoods (sifted), include particles in batter

1. Combine flour, honey, salt, baking powder, & flaxseed into a bowl & whisk well.
2. In a separate bowl, mix egg, milk, vanilla & melted butter together.
3. Pour the wet ingredient mixture into the dry ingredients & stir till combined. The batter should be thick & a little lumpy, but without any visible streaks of flour. If it is too thick add a little milk but you likely won’t need to. Set the batter aside for 5-10 mins.
4. Heat a non-stick pan over a low-medium heat & grease. Use a measuring cup to scoop & drop the batter into the pan.
5. Cook until golden brown, or until the top surface forms bubbles. Flip & repeat on the other side. Adjust heat accordingly. Serve & drizzle blueberry jam & pure maple syrup on top!

SAVE, SHARE 💙

And tag us if you make them!✌🏾

#myblhwellness

Sweet Beet Spread (SWIPE LEFT) 💜 Add foods tha

Sweet Beet Spread (SWIPE LEFT) 💜

Add foods that are rich in nutrients instead of eliminating foods unless there is a medical reason to. Beets are a great source of nutrients including fibre, folate, and vitamin C. Combined with chickpeas that are high in protein this easy to make beet spread would spread well on sandwiches, pair well with toasted pita bread (my favourite), nachos or veggies of your choice 🤤. And if you’re looking for ideas on how to increase your fibre intake this is a good recipe to make! ✅

Let’s not withhold from you any longer on how you can whip up this sweet spread this weekend.

1 large beet, roasted and peeled
1 can chickpeas, drained
1/2 cup extra virgin olive oil
2 tbsp pure maple syrup
Juice and zest of 1 large lemon
1/4 tsp of cumin, ground
1/4 tsp apple cider vinegar
1 garlic clove, peeled
1 basil leaf
1/2 large ripe avocado
1/4 tsp Himalayan salt
1/4 tsp ground black pepper
dime size of fresh ginger, peeled

How to make it:

Add all ingredients to the blender in the order listed and secure the lid. Select your spread program if you have one or start the machine, slowly increase to its highest speed, and blend for 1 minute. If air pockets form you can add a little water at a time but not too much as this will change the consistency of the spread.

How do you eat your beets?

SAVE, SHARE 💜

Enjoy! ✌🏾

And don’t forget to tag us if you make this!

#myblhwellness #nationalnutritionmonth

📸: @jeremiedupont

Nedra Tawwab breaks this down to mean, be open to:

Nedra Tawwab breaks this down to mean, be open to:

-unlearning
-applying new information
-asking for more
-listening to sound feedback
-pushing through discomfort
-things not being easy for you
-asking for help
-being wrong
-being corrected
-trying something new
-not pleasing everyone
-seeking professional guidance
-practicing to get better

I see all of these in my life right now as I prioritize my personal wellbeing. Some more than others. And I see this happening with our clients as we walk alongside them on their wellness journey.

Do you see any of these playing out in your life right now?

Be well 🪴

#myblhwellness