Anchor Wellness
  • Reiki Treatments
  • Reiki FAQ
  • Anchor Wellness Online Dispensary
  • Jen's Pen (Blog Pages)
  • Testimonials

A Day of Delicious of Healthy Meals! 

9/18/2014

0 Comments

 
Blueberry Breakfast Smoothie
Serves: 1 (400 Cals) 

Blueberries may neutralizes free radicals which can affect disease and aging in the body. They rank number 1 in the world of antioxidants. This is mainly due to presence of Anthocyanin, a pigment responsible for the blue color of the blue berries. The abundance of vitamin-C is also a big factor for this as well. It is also very important to start your day with protein! This delicious recipe will help you to manage your blood sugar and keep you satisfied until lunch.

1 serving whey protein isolate (vanilla)
1/2 cup 2% plain Liberte Goat or Greek Yogurt 1/2 frozen banana (optional)
1/2 cup frozen blueberries
1 tablespoon chia seeds
1/2 cup water and ice cubes.

Blend until smooth!

An Easy & Healthy Lunch!

Chickpeas (or Garbanzo Beans) have so many health benefits! Garbanzos contain about 12.5 grams of fiber per cup. That's 50% of the Daily Value which offers amazing digestive tract support. As well they offer a unique supply of antioxidants and are remarkable food in terms of their antioxidant composition. But maybe most importantly, they help to regulate blood sugars. Fiber and protein have an amazing ability to help stabilize the flow of food through our digestive tract and prevent the breakdown of food from taking place too quickly or too slowly. When food passes through us at a healthy rate of speed, release of sugar from the food is typically better regulated. This allows us to manage not only our 3 O’Clock cravings....but may help to control our body weight.

Lemon and Basil Chickpea Salad

Serves: 6 (225 Cals/serving)

2 cups chickpeas (pre cooked)
1/2 small red onion finely chopped
1 small red bell pepper, finely chopped 1/2 cup of corn (fresh or frozen)
2 ounces Feta Cheese, crumbled 

1 clove garlic, minced
2 tablespoons fresh lemon juice Fresh Basil, chopped finely
3 tablespoons extra-virgin olive oil Salt and freshly ground black pepper

Directions

Combine chick peas with onions, peppers, corn and Feta.
Mix together Garlic, Basil, Lemon Juice, Olive Oil and Salt and Pepper and pour over Chickpea mixture. 

Refrigerate. Let the flavours set for 2 hours.

Dinner in Under 40 Minutes! 

Cabbage is an excellent source of vitamin C and a very good source of manganese. The antioxidant richness of cabbage is partly responsible for its cancer prevention benefits. All types of cabbage contain significant amounts of polyphenols that provide anti- inflammatory benefits. Without sufficient intake of anti-inflammatory nutrients, regulation of our inflammatory system can become compromised, and we can experience the problem of chronic inflammation. Chronic inflammation is a risk factor for development of cancer. Eating your cabbage is easy with this yummy meal!

Unstuffed Cabbage Rolls

Serves: 6 (250 Cals/serving)

2 pounds ground turkey
1 large onion, chopped
1 small head cabbage, chopped
2 (14.5 ounce) cans organic diced tomatoes 1 (8 ounce) can organic tomato sauce
1/2 cup water
2 cloves garlic, minced
2 teaspoons salt
1 teaspoon ground black pepper

Directions

Heat a Dutch oven or large skillet over medium-high heat. Cook and stir ground turkey and onion in the hot pan until browned and crumbly, 5 to 7 minutes; drain and discard grease. Add cabbage, tomatoes, tomato sauce, water, garlic, salt, and pepper and bring to a boil. Cover Dutch oven, reduce heat, and simmer until cabbage is tender, about 30 minutes.

Guilt Free Dessert!

These brownies are easy to make, good for you, fudgey and chocolatey. What more can you ask for? The most challenging part of this recipe? Waiting for them to cool before eating!

Black Bean Brownies

Serves 12 (135 Cals/serving) Ingredients:

1 can black beans, rinsed until they stop foaming 4 tbsp raw cocoa powder
1/4 tsp salt
2/3 cup oats (Gluten free)

1/4 cup raw honey
1/3 cup coconut oil
1 tsp baking powder
1/2 cup dark chocolate chips

Directions:

Preheat oven to 350. Pour all ingredients except chocolate chips into the blender and pulse for 60 seconds. Then blend until smooth for another 45 to 60 seconds. The batter is ready when it's a smooth consistency.

Grease and 8 x 8 baking pan with coconut oil. Pour batter into the baking pan and fold in chocolate chips. Approximately 25 minutes in oven. Let cool for about 10 to 15 minutes.

Balance out your day by including fresh fruit, vegetables, nuts and seeds as your in between meal snacks. Nutritious food is the foundation of a healthy, well balanced life: In body, mind and spirit. 


Namaste and live well! 


Jen

Jennifer Vettor is a Registered Holistic Nutritionist, a Certified Health Coach, and a Reiki Practitioner. She is currently practicing with the professional health team at the Shift Family Health Centre in Fergus, Ontario but also works with clients through Skype.  For more information visit www.anchorwellness.com. 
0 Comments

So What is This Girl Up To Now?

9/16/2014

0 Comments

 
It has been a while since I shared on my blog, and for that I apologize! So much has been happening in the past little while that I have had to prioritize my time; and unfortunately, writing and blogging has not been my immediate focus. I promise to get back to it very soon because it is definitely one of my passions! 

This past summer I wrote the Board exam for my Natural Nutrition program and earned my Registered Holistic Nutrition (R.H.N.) designation. Enrolling back in school and setting a goal to graduate within two years was one of the greatest challenges I have undertaken in my life, and I was determined to not only complete it within that time frame, but with a +80 average! Not an easy task, but I did it!! (I would probably have to hang up my Coach hat if I couldn't accomplish my own personal goals, wouldn't I? LOL) The confidence and knowledge I gained through this experience has been invaluable and I am so proud of what I achieved. Helping people, especially when it comes empowering them to improve their health, is something I am very passionate about, now more than ever. 

So what next? Well, I am now working at Shift Family Health Centre with a great team of like-minded people committed to helping individuals and families obtain optimal health through holistic services. It is such a welcoming and professional environment and such a great fit for a girl like me!  As well, I am available to clients in Elora on Mondays (by appointment only) through Definition Fitness.  Of course, as always, I am happy to offer sessions with my clients through Skype. 

So what exactly does a Resisted Holistic Nutritionist do? Simply explained, I work with clients to first identify imbalances in the body that may be contributing to health challenges; and then I develop a personalized program promoting live, natural, good quality foods and appropriate natural supplements that focus on balancing body systems; thereby restoring their body towards health. 

If you or someone you love could benefit from this, give me a call and I will be happy to discuss the process with you; and if it feels natural and comfortable to do so, I would appreciate it if you would share my information with friends. Receiving a referral from a trusted friend is the best introduction for a Holistic Nutritionist. 

Aside from clinic hours, I have many exciting plans and ideas in the works! Workshops, public speaking events, lunch & learns, and networking opportunities. I am also, once again, facilitating the 4th Annual CW Women's Expo in February 2015! So much abundance, and so many opportunities to meet some very cool people! I am filled with gratitude! 

Live Well,

Jennifer



0 Comments

    Archives

    February 2018
    January 2018
    February 2016
    September 2015
    July 2015
    May 2015
    April 2015
    October 2014
    September 2014
    May 2013
    February 2013
    December 2012
    October 2012
    August 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    October 2011
    April 2011
    March 2011
    February 2011
    January 2011
    December 2010
    November 2010

    RSS Feed


Powered by Create your own unique website with customizable templates.