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Anthony and I are still learning to prioritize our

Anthony and I are still learning to prioritize our need to sleep. As we focus on our health, and how to improve it, it is important for us to consider the impact, not just of what we eat and that we exercise, but also of sleep. We’ve experienced a lack of sleep and quality on nights when we’re awaken by our kids when they’ve had a nightmare, work that’s demanding and can easily go into the evening...
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We’ve been making simple changes to improve our sleep, and here they are [ from the book entitled, The New Health Rules: Simple Changes to Achieve Whole-Body Wellness by Frank Lipman, M.D. & Danielle Claro ]:
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1. Have a cool room [ about 16° to 20°C /60° to 68°F]. I have to sleep with a thick warm blanket in this case lol. Not the case for Anthony.
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2. No screens at least 1 hour prior to bedtime [ that means no news, Netflix, laptop, e-reader, phone and other devices ]. Leave devices in another room away from your sleep zone. This is difficult for us 😬. During the lockdown we picked up watching a few Netflix that we want to get through to the final series. It’ll just take us a little longer to as we try to implement this change.
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3. Have total darkness at night [ don’t ever turn on the light in the middle of the night to go to the bathroom or to the children’s bedroom after they have woken up. It takes about only 7 seconds to suppress your melatonin [ a natural sleep hormone released at night ]. We have a motion sensor light that turns on under our bed when we step down. We also use colour light bulbs [ red or orange or ones with translucent covering in either of these shades ] in the children’s bathrooms. As opposed to blue or bright light bulbs.
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4. No food or drink 2 hours before bedtime. [ Eating late can be linked to a particular trigger or emotional stressor, it can also be tied to not eating regularly throughout the day or not having a routine and plan for meals ].
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Which of these simple changes are you willing to work on to improve your quality and quantity of sleep? Let us know in the comments 👇🏾. If you need additional help with making these changes DM us and we will reply.

#myblhwellness

We made the switch from traditional white pasta to

We made the switch from traditional white pasta to whole-wheat pasta before the kids were born. It wasn’t easy at first, but one of the best things we could have done for our health.
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We’ve been venturing out & trying plant based pasta & again we’re reminded of the rule that it may take about 10 neutral exposures to food to make a choice of whether one will like it or not. And it helps when the food is prepared in different ways when reintroduced each time.
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I’ve had enough exposures to chickpeas & lentil pasta & I’ve come to realize that I like them best when they’re prepared with homemade pesto.
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Here’s a delicious dish I discovered from @HealthMagazine. The recipe calls for store bought pesto, but I used homemade cilantro-parsley pesto.
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Oh & chickpea pasta has about half the carbs of the traditional kind & double the protein.
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Here’s the recipe:
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Total time [ 20 mins ]
Serves [ 2 ]
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INGREDIENTS for Cilantro-Parsley Pesto:
1 cup cilantro
1 cup parsley
1/4 cup raw soaked [ overnight ] cashew
Juice of 1/2 lemon
1/4 cup extra-virgin olive oil
1/2 tsp Himalayan salt
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METHOD for Pesto:
Blend all ingredients in a blender until smooth.
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INGREDIENTS for Zucchini and Pesto Pasta:
1 cup chickpea pasta @chickapeapasta
2 tbsp extra virgin olive oil
2 cups chopped zucchini
2 cups cherry tomatoes
1/4 cup pesto [ the one above☝🏾]
1 tbsp fresh lemon juice
1/2 tsp Himalayan salt
1/2 tsp freshly ground black pepper
1 tsp lemon zest
1/4 cup ricotta cheese
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METHOD:
1. Bring 1 litre of water to a boil in a pot. Add 1 cup pasta, & cook according to package directions. Reserve 1/4 cup cooking water. Drain well.
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2. While pasta cooks, heat oil in a skillet over medium high. Add zucchini and tomatoes. Cook, stirring often, until zucchini is golden brown & tomatoes begin to burst, about 5 minutes. Remove from heat. I also put my skillet in the oven on broil for a few minutes to get some colour.
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3. Add pesto, lemon juice, salt, pepper, drained pasta, & reserved cooking water to skillet: stir until combined & liquid thickens. Remove from stove. Add more pesto as desired. Sprinkle with lemon zest: dollop with ricotta cheese.
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SAVE, SHARE 🌱
#myblhwellness

Are soups part of your routine again? When tempera

Are soups part of your routine again? When temperatures start to fluctuate both Anthony and I turn our minds to homemade soups. Other than smoothies, soups are an easy way to get in those veggies that are packed with nutrients. Plus it’s the season for root crops to spring their harvest!
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We grab what’s in our fridge and toss them in a pot to boil with some seasoning and fresh herbs. From the pot to the blender [our Vitamix] that merges all the ingredients into a smooth consistent liquid. From the blender to our bowls. Yummy soup 🍲!!
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PREP [5 mins]
COOK [25 mins]
MAKES [2 full bowls]
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Here’s what’s in our CARROT soup:
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👉🏾1 litre filtered water
👉🏾4 carrots
👉🏾1 large sweet potato
👉🏾1-inch fresh ginger
👉🏾1 small white onion
👉🏾1-inch fresh turmeric
👉🏾1/2 tsp Himalayan salt
👉🏾1 tbsp extra virgin olive oil
👉🏾1 fresh basil leaf 🍃
👉🏾fresh black pepper for taste
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METHOD:
Peel and dice carrots, sweet potato, ginger, onion, and turmeric. Add all ingredients to a pot of bowling water. Boil for 25 minutes or until carrots and sweet potatoes are tender. Pour liquid and food into blender, start from low speed working up to the highest speed. Don’t be afraid to add more boiled water to the blender — 2 tbsp at a time as needed. Serve alone or with your favourite side. Garnish as desired.

#myblhwellness

Our kids are so E X C I T E D about going back to

Our kids are so E X C I T E D about going back to school. Their dad and I on the other hand not so much. We’re doing our best to prepare them and our household for the transition back to school but this year is a lot different.
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Routine medical appointments unless necessary are virtual by video or telephone. The trip to the uniform store started with a quick pep talk about wearing their masks, to keep their physical distance from others, and to clean their hands before and after leaving the store. The only things that we’ve done in previous years that is the same this year is creating lunch and snack menus, establishing a regular bedtime routine after being in summer mode, and reintroducing school work [our neighbour is reviewing French with our big guy].
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As parents who continue to have lots of questions for their school, we continue to:
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👉🏾pray and put our trust in God
👉🏾help keep our kids immune systems strong by ensuring they get high quality food/supplements, get sleep/rest, get exercise/activity, and helping to minimize their stress [DM us if you have questions about which vitamins/supplements we give our kids]
👉🏾help our kids to practice wearing their masks when we’re in public [the rule of thumb is if you can’t keep 6 feet away wear a mask]
👉🏾help our kids learn careful hand washing tips until it becomes habit
👉🏾physical distance themselves from others [which at their age, especially our youngest will continue to be a challenge, especially with her friends].
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Praying for a safe return to school for all the students who are returning. Are your kids returning to school, or doing virtual learning, or some other set up? If you have tips of your own, leave a comment below👇🏾. We’re all in this together so let’s help one another!

#myblhwellness

Hands up if you’re a pizza lover 🙋🏾‍♀️. Pizza has gotten a bad rap because they can contain ingredients like refined wheat flour, preservatives, colouring and unhealthy fats. Those that are made from scratch can actually be a quick + healthy meal option. This pizza dough recipe is our favourite because it’s healthy, easy, quick, + reliable [ same results every time! ] It’s from our Vitamix cookbook. Sometimes we go out and buy toppings to customize our pizzas to our liking. But most times we use up the food we have before it goes bad 😆. Catch our stories for a rundown of the pizza I made recently using simple ingredients— likely toppings you also have in your home.
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Here’s the Vitamix Whole Wheat Dough recipe [ in case you’re new to our page and missed it from a past post 😉 ]:
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WHOLE WHEAT PIZZA DOUGH
INGREDIENTS
3 cups whole wheat flour
1 3/4 teaspoons instant fast rise yeast
1 1/4 teaspoons Himalayan salt
4 teaspoons extra virgin olive oil
1 cup hot water
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INSTRUCTIONS FOR DOUGH
Preheat oven to 425°F. Lightly grease a large mixing bowl and a pizza pan and set aside. Add flour, yeast, and salt to the Vitamix container and secure the lid. Select Variable 1, start the machine, and slowly increase speed to Variable 8. Blend for 5 seconds. Stop machine and remove the lid plug. Select variable 3 and quickly Pulse about 60 times, while slowly adding oil and water through the lid plug opening. After a ball has formed, Pulse continuously for 5 to 10 seconds. With floured hands, remove the dough and form into a round ball. Place dough in prepared mixing bowl, turning over to grease on all sides. Let rise for 10 minutes. Stretch onto pizza pan and top with desired toppings. Bake for 12 to 15 minutes.
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There’s also a tomato sauce we make from scratch [also from our Vitamix cookbook ]. I’ll post it in our stories and save it in the food/nutrition highlights 😉.
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Enjoy!
#myblhwellness

If you watched our stories you would see that we’ve been monkeying 🙈 around this weekend! Literally bouncing around outdoors. We took the kids on a bike trail and stumbled upon these outdoor gym spaces! Then to a splash pad 💦 where the kids had a blast and made some friends! The pirate dunk was our son’s favourite. He put on his goggles and braved it 😆 (SWIPE LEFT for the boomerang video).
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For lunch we packed cucumbers, plum tomatoes from our neighbour’s garden, apples, pears, watermelon, homemade sweet potato hummus (we made the transitional hummus recipe from @vitamixca and added sweet potatoes), and also made roasted flax-acado tzatziki — recipe from @canmarfoods (SWIPE LEFT for both recipes — they’re great for snacks and lunch ideas for back to school).
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One thing that this pandemic has taught us is to appreciate our immediate surroundings. Lord knows we haven’t enjoyed Ontario half as much as we did this summer from previous years due to travelling abroad.
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Hope everyone is getting out and discovering their nearby jungles 🐵!

SAVE, SHARE these quick and easy recipes! ❤️
#myblhwellness

I can’t tell you enough how much fun these kiddo

I can’t tell you enough how much fun these kiddos have had baking and cooking with us during the lockdown and now even though I’m back to work but mostly working from home, we’re still at it! We plan to continue engaging them in the kitchen even when they return to school as they’ve picked up so much that’s developing them into healthy eaters and where they have a healthy relationship with food!
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Both Anthony and I work at times outside of the home, and so homeschooling and virtual learning isn’t an option this go-around. We’re praying that all goes well for all the kids that are going back to school next month.
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Regardless if you’re kids are returning to school, you will be homeschooling them, or they will be learning virtually, it’s wise to start getting your household in order for the new school year. We created a BACK TO SCHOOL CHECKLIST that will help you plan for a smoother first week transitioning back to school. And might I add lays a foundation for the rest of the school year. It has helped us over the years with prioritizing our family’s health + wellness — from making sure we’ve all had our eyes checked before the start of school, to Anthony and I having a running list of lunch and dinner ideas that are tailored to each child, and establishing a bedtime routine again to name a few.
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📌CLICK link in bio for a FREE PDF download of the 2020 BACK TO SCHOOL CHECKLIST 📝.
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Now SWIPE LEFT for the recipe of our ICE CREAM COOKIE 🍪 SANDWICH (OAT NUT BUTTER COOKIES + VANILLA GINGER ICE CREAM)👌🏾. The cookies are made with homemade oat flour and peanut butter (but you can use Wowbutter to make it nut free).
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Enjoy! And don’t forget to tag us if you make it!
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SAVE, SHARE 🤎

The correct answer is 20% 😲. I used to think it

The correct answer is 20% 😲. I used to think it was my genes from both sides that kept me looking and feeling younger than my chronological age. Next year is the big 40 and often times I get mistaken for 30, sometimes even in the 20’s haha!
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“Studies conducted on twins have estimated that approximately 20-30% of an individual’s lifespan is related to genetics, while the rest is due to individual behaviours and environmental factors. In this context, nutrition and lifestyle are most important contributors to longevity and healthy aging.”
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Here’s a couple handy acronyms we adapted from @sosanhau to help simplify what healthy eating looks like:
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Eat less CRAP and start to eat more real FOOD.
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C- arbonated drinks
R- efined sugar
A- rtificial anything
P - recessed foods
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F- ruits & veggies
O- rganic produce (farm to table)
O- mega-3
D- rink clean water

As far as lifestyle goes, reduce stress hormones (cortisol + epinephrine), engage in regular activity - exercise regularly, quit smoking, get adequate sleep, don’t eat for two more hours (2+) prior to bedtime - eat a low glycemic diet...these help with insulin levels...
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For more tips on healthy eating and healthy lifestyle behaviours, catch the replay of our live this past Monday with Sam from @faith_fitness_you. You can find it in the highlight “live insta”.

Be well,

Sabrina & Anthony
My BLH Wellness Team
#myblhwellness

KEEPING THE FLAME ALIVE IN YOUR RELATIONSHIP 🔥🔥
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My friend and colleague, Melissa Johari, owner and operator of The Couple Wellness Expert @couplewellness recently dropped a series of useful videos on relationships. And the third video is about how to keep the intimacy alive in your long-term relationship, especially once little ones arrive on the scene. How many know that this is so important for our health and wellness? And modelling a healthy couple relationship is good for our kids to see.
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It is such a useful video on couple wellness. And it especially resonated for us as we have two small children and have had to get creative to ensure we are connecting as a couple 😆.
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Even if you feel you are on track with what you eat, your fitness, or your personal relationships, it’s always good to tap into credible + tangible resources to help you further. Melissa dishes out tips and a few resources in her video that we plan to add to our knapsack of tools 🎒.
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The video is LINKED in our bio👆🏾under RELATIONSHIP RESOURCES & TOOLS 🧰 .
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Be sure to check it out. SHARE❤️with someone and bless their relationship too.
#myblhwellness
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Photo credit @eliteexperienceinc

MONDAY MOTIVATION - HEALTHY CINNAMON ROLLS ✨ - I

MONDAY MOTIVATION - HEALTHY CINNAMON ROLLS ✨
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If these don’t put a smile on your face, I don’t know what will [insert wink].
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I made these again over the weekend. Made some tweaks to the measurements of ingredients and voilà, perfected👌🏾. Homemade Healthy Cinnamon Rolls w/ cream cheese frosting 🤤... #Vegan #NonDiary (except the frosting) #RefinedSugarFree
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That popular cinnamon bun store across North America (I won’t name any names 🙄) use to get me every time the aroma hit my nose!
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I am sooo excited that Anthony and I created a cinnamon roll recipe that is healthy + delicious 😋.
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SWIPE LEFT for a few more photos and the recipe! Oh and checkout how soft and spongy these are when I picked one up OMGOODNESS!!!!!!!
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P.S. Can I let you in on something exciting? Well, our new website will be launching very soon 🥰. Where this and other holistic good tasting recipes will be easily accessible. Stay tune!
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Don’t forget to tag us if you make these 😉.
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SAVE, SHARE 🌈
#myblhwellness

FUN FACTS ON AVOCADOS THAT YOU NEED TO KNOW 🥑 -

FUN FACTS ON AVOCADOS THAT YOU NEED TO KNOW 🥑
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We just can’t hold out on sharing good content when we see it! These fun facts on avocados are important to know as people may get carried away when they hear how nutritious they are and then overkill how much they actually consume in one sitting.
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Repost from @resetlifestyle
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#Repost @districtmotherhued Hello beautiful DMV mama tribe, this is Wintana from Reset Lifestyle - your dietitian, health coach and stylist.

In celebration of National Avocado Day, here are some fun facts about Avocados:

1. Avocados 🥑contain the most protein and fiber of any fruit.
2. There are over thousand (1,062) varieties 🥑of avocados.

Most people don’t know what a serving size for avocados is, so I’m here to shed some light 🙋🏽‍♀️. A whole avocado is 322 calories, 29gm of fat and 17gm of fiber🌾. Just to give you perspective, on average, women need about 1,800 calories a day, so 25% of that calorie comes from fat which is 50g of fat per day. As you can see, you are getting more than half of your fat needs from a single avocado 🥑.

I would say spread the good nutrients and deliciousness of avocados all around you. I would recommend consuming 1/2 or 1/4 of an avocado 🥑and share the rest with your family👨‍👩‍👧‍👦.

Hope everyone is having some fun in the sun and a safe long weekend!
#myblhwellness

xx

Honest-to-goodness let’s not go into August stil

Honest-to-goodness let’s not go into August still believing the same false claims, myths, ideas and beliefs about food and nutrition, fitness, and overall healthy lifestyle living. Lord No 😫.
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✅ Mark your calendar 🗓 for DE-BUNK THE JUNK with Anthony @myblhwellness, Samantha @faith_fitness_you, and I. We will be going live on August 10th at 8:30 pm EST. It’s sure to be a candid and entertaining conversation, nothing short of the one we had recently on a phone call 😁.
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If you have an appetite to hear truth that is backed up by research. If you’re not sure, and want to know how to sort through superficial or plausible nutrition and fitness advice from the good stuff, then you will want to tune in!
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Can’t wait to see you there!

One of the beauties for us about social media is t

Should be sleeping 😴, but hanging out with this

Should be sleeping 😴, but hanging out with this guy chatting up about the biz and everything in between. I’m surprised he’s awake 😲. I’m the night owl and he’s an early riser. By now I’d be talking to my pillows 😂... soaking in this quality time together ❤️.
#countyourblessings

We realize that we’ve been holding out on our fo

We realize that we’ve been holding out on our followers 😩 and we don’t want to do that any longer. We work with products that we incorporate with holistic healthy eating. If you know anything about Anthony, you know that he is a research guru. He makes sure that the products we use, give our kids, and recommend to our clients is backed by science.
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Eating nutritious meals on a regular basis is essential to a strong immune system. But so many people suffer with digestive problems. And in fact, every 10 years we lose 13% of enzyme potential 📉. That’s the potential for the body to breakdown food during digestion and strengthen the immune system 😬. Taking Isotonix® Digestive Health Formula and a Probiotics (that has patented technology called LiveBac® and Bio-tract® to help keep the probiotics viable and improve shelf life), promotes digestion and the absorption of nutrients which is essential to a strong immune system. Both products are vegetarian 🌱 and have no added wheat, soy, yeast, gluten, artificial flavours, salt, preservatives, or milk!
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We know that supplements is a BIG topic and that there is a lot of scepticism for good reason. For these reasons we are available to answer questions about this and other Isotonix® products, and why we chose them over all the others. Send us a DM and we’ll respond. We can also offer you a discount! 🎉
#myblhwellness

HEALTHY BERRY DARK CHOCOLATE COATED POPSICLES FOR

HEALTHY BERRY DARK CHOCOLATE COATED POPSICLES FOR THE WIN 🏆
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It seems like every workout completed I feel so accomplished 🤣! Is there anyone else feeling the same?! 🤦🏾‍♀️ #momlife #workingmom. And this morning I’m celebrating with these popsicles yay!
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Same healthy smoothie recipe as Monday’s post, but poured in popsicle molds, covered with dark chocolate and sprinkled with roasted flaxseeds 🤤...
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Coconut oil is the ingredient that hardens the chocolate. Because coconut oil has a low melting point, turning into liquid around 75°F, the liquid oil will solidify around room temperature. And once the popsicles are introduced to the melted chocolate mixture, the coconut oil solidifies and you have a hard chocolate coating!
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INGREDIENTS for chocolate popsicle shells
🍫1 1/4 cup dark chocolate chips
🍫1 tbsp pure coconut oil
🍫a little almond milk or any other milk
🍫Whole Roasted Flaxseed @CanMarFoods for sprinkles. The actual popsicles have @CanMarFoods Milled Roasted flaxseed.
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METHOD
Place parchment paper in a baking pan and set aside. Melt chocolate on medium to low heat in a pot and stir often to ensure even heating. Turn down fire as needed to ensure it doesn’t burn. Add oil when chocolate is completely melted and stir. Add more coconut oil for a thinner shell, or less for a thicker shell. Add a little milk to get a smooth texture. Pour melted chocolate in a wide mouth cup to easily dip popsicles in. Right away dip popsicle in cup and place on parchment paper. Sprinkle with whole roasted flaxseed. Stick in the freezer to chill (10 minutes or more). Can enjoy same day or days after.
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Be sure to tag us if you make these!
SAVE, SHARE 🤎
#myblhwellness

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