Health First Fall Wellness Guide 2020 : simplebooklet.com

BACK TO ROUTINE 2020 B AC K TO H E A LT H Health First s Get Back on Track Fall Wellness Guide We know the fall season and back to school feel quite a bit different this year Stress and uncertainty are at an all time high As natural health advocates we know that there are incredible strategies to support your health that work alongside increased sanitization protocols and physical distancing The foundation of good health and immunity requires a balance of nutrition and physical and emotional well being But we also understand that trying to achieve all of this during such an unprecedented time can feel completely overwhelming In hopes of supporting you during all the chaos we have created the ultimate guide to help you Get Back On Track Introducing the Health First Get Back on Track Fall Wellness Guide Yes we believe masks sanitization protocols and physical distancing are essential in protecting ourselves and our community from the spread of COVID 19 We also know that our immune system plays a foundational role in wellness The key to a fantastic immune system is good overall health and many factors contribute to ensuring this system is functioning optimally Adequate nutrition movement stress reduction good sleep and time for self care are all required to keep this system primed We have created a guide featuring some of our favourite brands that includes Healthy meal ideas and recipes Self care and supplement strategies Sleep and stress reduction ideas At the beginning of this guide we offer key supplements to support your health this Fall The following pages are laid out over seven days Each day provides a morning and evening self care strategy breakfast lunch and dinner suggestions You can choose to follow the guide day by day or pick a few of the your favourite days to follow Alternatively you can build your own weekly guide by choosing the self care strategies and recipes you re most drawn to The goal is to take time each day to support your physical mental and emotional health by nourishing your body with nutritious food and self care Getting back on trach this Fall doesn t have to be complicated Here s to enjoying your healthiest autumn yet 2 3 BACK TO ROUTINE 2020 B AC K TO H E A LT H Health First s Get Back on Track Fall Wellness Guide We know the fall season and back to school feel quite a bit different this year Stress and uncertainty are at an all time high As natural health advocates we know that there are incredible strategies to support your health that work alongside increased sanitization protocols and physical distancing The foundation of good health and immunity requires a balance of nutrition and physical and emotional well being But we also understand that trying to achieve all of this during such an unprecedented time can feel completely overwhelming In hopes of supporting you during all the chaos we have created the ultimate guide to help you Get Back On Track Introducing the Health First Get Back on Track Fall Wellness Guide Yes we believe masks sanitization protocols and physical distancing are essential in protecting ourselves and our community from the spread of COVID 19 We also know that our immune system plays a foundational role in wellness The key to a fantastic immune system is good overall health and many factors contribute to ensuring this system is functioning optimally Adequate nutrition movement stress reduction good sleep and time for self care are all required to keep this system primed We have created a guide featuring some of our favourite brands that includes Healthy meal ideas and recipes Self care and supplement strategies Sleep and stress reduction ideas At the beginning of this guide we offer key supplements to support your health this Fall The following pages are laid out over seven days Each day provides a morning and evening self care strategy breakfast lunch and dinner suggestions You can choose to follow the guide day by day or pick a few of the your favourite days to follow Alternatively you can build your own weekly guide by choosing the self care strategies and recipes you re most drawn to The goal is to take time each day to support your physical mental and emotional health by nourishing your body with nutritious food and self care Getting back on trach this Fall doesn t have to be complicated Here s to enjoying your healthiest autumn yet 2 3

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E S S E N T I A L S U P P L E M E N T IDE A S With all of the information and options out there choosing the right supplements and taking them at the right time can be overwhelming Options below can be a part of a daily routine to get your health back on track this Fall BACH RESCUE REMEDY PASTILLES You may notice your body responding to stress in a variety of ways body aches feeling overwhelmed mind racing the list goes on A combination of floral essences in a delicious pastille format can help to calm the mind and body in times of stress Take one pastille at a time to support life s daily stressors CANPREV MAGNESIUM Stressed We bet you are Did you know that a constant state of stress leaves your body needing more magnesium to cope Since magnesium fuels over 300 bodily processes every day it s essential for keeping things balanced Try taking CanPrev magnesium at bedtime to support your body and help your muscles relax into sleep GENUINE HEALTH ADVANCED GUT HEALTH PROBIOTICS Our gut is filled with trillions of good and bad bacteria The good bacteria help maintain balance in our intestinal tract support our immune system and our digestion Genuine Health strains are specifically chosen to mimic gut flora while being shelf stable vegan and gluten free It is best taken between meals to provide the best environment for absorption HEALTH FIRST VITAMIN D ONE DROP DAILY As Fall approaches temperatures drop hours of daily sunlight reduce and it gets more difficult to get outside As Canadians getting adequate Vitamin D intake from the sun is not possible year round yet this vitamin is critical for bone and immune health Supplementing with Health First Vitamin D One Drop Daily through the fall and winter months is essential for supporting our health NUTRASEA OMEGA 3 FISH OIL Omega 3 fatty acids are part of the good fat group and they are beneficial to your cardiovascular brain skin and joint health Our bodies cannot produce omega 3s on their own we must consume them typically through supplementation as our diets are often insufficient Try taking NutraSea Canadian and sustainably sourced omega 3 s with meals to prevent any digestive disturbance ST FRANCIS HERB FARM DEEP IMMUNE Traditional Chinese Medicine herbs have long been used to repel invading forces A combination of adaptogenic herbs help the body to adapt to stress and fight back fatigue while enhancing the body s own innate self healing capability and immunity Try taking Deep Immune daily on an empty stomach to keep your immune system balanced 4 5 E S S E N T I A L S U P P L E M E N T IDE A S With all of the information and options out there choosing the right supplements and taking them at the right time can be overwhelming Options below can be a part of a daily routine to get your health back on track this Fall BACH RESCUE REMEDY PASTILLES You may notice your body responding to stress in a variety of ways body aches feeling overwhelmed mind racing the list goes on A combination of floral essences in a delicious pastille format can help to calm the mind and body in times of stress Take one pastille at a time to support life s daily stressors CANPREV MAGNESIUM Stressed We bet you are Did you know that a constant state of stress leaves your body needing more magnesium to cope Since magnesium fuels over 300 bodily processes every day it s essential for keeping things balanced Try taking CanPrev magnesium at bedtime to support your body and help your muscles relax into sleep GENUINE HEALTH ADVANCED GUT HEALTH PROBIOTICS Our gut is filled with trillions of good and bad bacteria The good bacteria help maintain balance in our intestinal tract support our immune system and our digestion Genuine Health strains are specifically chosen to mimic gut flora while being shelf stable vegan and gluten free It is best taken between meals to provide the best environment for absorption HEALTH FIRST VITAMIN D ONE DROP DAILY As Fall approaches temperatures drop hours of daily sunlight reduce and it gets more difficult to get outside As Canadians getting adequate Vitamin D intake from the sun is not possible year round yet this vitamin is critical for bone and immune health Supplementing with Health First Vitamin D One Drop Daily through the fall and winter months is essential for supporting our health NUTRASEA OMEGA 3 FISH OIL Omega 3 fatty acids are part of the good fat group and they are beneficial to your cardiovascular brain skin and joint health Our bodies cannot produce omega 3s on their own we must consume them typically through supplementation as our diets are often insufficient Try taking NutraSea Canadian and sustainably sourced omega 3 s with meals to prevent any digestive disturbance ST FRANCIS HERB FARM DEEP IMMUNE Traditional Chinese Medicine herbs have long been used to repel invading forces A combination of adaptogenic herbs help the body to adapt to stress and fight back fatigue while enhancing the body s own innate self healing capability and immunity Try taking Deep Immune daily on an empty stomach to keep your immune system balanced 4 5

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BREAKFAST SNACK GARDEN OF LIFE STRAWBERRY PROTEIN PANCAKES Serves 8 Can be frozen and reheated in a toaster over or pan I NG R E DI E NT S Pancakes 3 eggs 1 scoop Garden of Life Raw Organic Protein Vanilla cup gluten free pancake mix or almond flour cup fresh strawberries tsp vanilla Morning Selfcare Activity 5 Minute Gratitude Practice During times of stress and turmoil it is easy to focus on the negative and all of the bad A quick easy and free way to get out of this negative chatter is to focus on and recognize all of the good in our life Today before starting your day make a list of five things you are grateful for It could be as simple as the sun shining the birds chirping out your window or more complex like the great conversation you had yesterday with a stranger Write down items that make you smile allow you to pause and experience joy Sauce optional cup cashews soaked in water for about 20 minutes then drained 1 cup strawberries cup maple syrup 2 Tbsp almond milk Features Garden of Life Raw Organic Protein a Certified Organic Non GMO Project Verified raw vegan protein powder made with 13 raw sprouted proteins delivering 22g of protein with a complete profile of all the essential amino acids along with added fat soluble vitamins probiotics and enzymes It is easy to digest and great for those with food sensitivities METHOD 1 In a blender blend together the pancake ingredients 2 Grease a pancake griddle or nonstick pan with coconut oil or use coconut spray and heat to about 350 3 Pour pancake batter onto griddle you can do 4 pancakes at a time and cook pancakes for about 4 minutes before flipping them for another 3 minutes on the other side 4 To make sauce blend all ingredients together until smooth 5 Top pancakes with fresh strawberries and strawberry sauce Add chocolate chips if you d like MANITOBA HARVEST KETO LEMON GARLIC HEMP DIP Makes 8 servings Can be stored in the fridge for up to 3 days after making I NG R E DI E NT S cup cashews cup Manitoba Harvest Hemp Hearts cup filtered water 2 normal sized cloves garlic 2 Tbsp lemon juice 1 tsp lemon zest tsp sea salt 8 Manitoba Harvest Hemp Hearts are grown in Canada and each 30 gram serving provides 10 grams of plant based protein 12 grams of omega 3 and 6 and contains all 9 essential amino acids METHOD 1 Add cashews to a medium bowl and cover with water Cover and let soak overnight in the refrigerator In a hurry Cover with almost boiling water for 15 minutes 2 Drain water from cashews 3 Add drained cashews and remaining ingredients to a highpowered blender and blend until smooth 4 Serve on everything or alongside raw or roasted vegetables 9 BREAKFAST SNACK GARDEN OF LIFE STRAWBERRY PROTEIN PANCAKES Serves 8 Can be frozen and reheated in a toaster over or pan I NG R E DI E NT S Pancakes 3 eggs 1 scoop Garden of Life Raw Organic Protein Vanilla cup gluten free pancake mix or almond flour cup fresh strawberries tsp vanilla Morning Selfcare Activity 5 Minute Gratitude Practice During times of stress and turmoil it is easy to focus on the negative and all of the bad A quick easy and free way to get out of this negative chatter is to focus on and recognize all of the good in our life Today before starting your day make a list of five things you are grateful for It could be as simple as the sun shining the birds chirping out your window or more complex like the great conversation you had yesterday with a stranger Write down items that make you smile allow you to pause and experience joy Sauce optional cup cashews soaked in water for about 20 minutes then drained 1 cup strawberries cup maple syrup 2 Tbsp almond milk Features Garden of Life Raw Organic Protein a Certified Organic Non GMO Project Verified raw vegan protein powder made with 13 raw sprouted proteins delivering 22g of protein with a complete profile of all the essential amino acids along with added fat soluble vitamins probiotics and enzymes It is easy to digest and great for those with food sensitivities METHOD 1 In a blender blend together the pancake ingredients 2 Grease a pancake griddle or nonstick pan with coconut oil or use coconut spray and heat to about 350 3 Pour pancake batter onto griddle you can do 4 pancakes at a time and cook pancakes for about 4 minutes before flipping them for another 3 minutes on the other side 4 To make sauce blend all ingredients together until smooth 5 Top pancakes with fresh strawberries and strawberry sauce Add chocolate chips if you d like MANITOBA HARVEST KETO LEMON GARLIC HEMP DIP Makes 8 servings Can be stored in the fridge for up to 3 days after making I NG R E DI E NT S cup cashews cup Manitoba Harvest Hemp Hearts cup filtered water 2 normal sized cloves garlic 2 Tbsp lemon juice 1 tsp lemon zest tsp sea salt 8 Manitoba Harvest Hemp Hearts are grown in Canada and each 30 gram serving provides 10 grams of plant based protein 12 grams of omega 3 and 6 and contains all 9 essential amino acids METHOD 1 Add cashews to a medium bowl and cover with water Cover and let soak overnight in the refrigerator In a hurry Cover with almost boiling water for 15 minutes 2 Drain water from cashews 3 Add drained cashews and remaining ingredients to a highpowered blender and blend until smooth 4 Serve on everything or alongside raw or roasted vegetables 9

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LUNCH DINNER MEXICAN QUINOA SALAD Serves 4 6 I NG R ED I ENTS 1 Tbsp olive oil 2 cloves garlic minced 1 jalapeno minced 1 cup quinoa 1 cup vegetable broth 1 15oz can black beans drained and rinsed 1 14 5 oz can of diced tomatoes 1 tsp chili powder tsp cumin Kosher salt and freshly ground black pepper to taste 1 avocado halved seeded peeled and diced Juice of 1 lime 2 Tbsp chopped fresh cilantro leaves ME TH OD 1 Heat olive oil in a large skillet over medium high heat Add garlic and jalapeno and cook stirring frequently until fragrant about 1 minute 2 Stir in quinoa vegetable broth beans tomatoes corn chili powder and cumin season with salt and pepper to taste 3 Bring to a boil cover reduce heat and simmer until quinoa is cooked through about 20 minutes 4 Stir in avocado lime juice and cilantro SAUSAGE BAKE Serves 2 Make sure to save leftovers for lunch tomorrow I NG R ED I ENTS 4 oz hormone free sausage sliced in half inch pieces 1 cup of cauliflower chopped into small pieces fennel bulb finely chopped 1 tsp of salt 1 tsp of paprika 1 2 Tbsp of ghee or olive oil 10 Evening Selfcare Strategy Dry Brush with Urban Spa With physical distancing and a reduction in physical touch our emotional health can be negatively impacted As humans we crave touch it makes us feel good Thankfully dry brushing gives us the same benefits whether we do it ourselves or have help from another It s an easy low cost way to improve circulation skin tone increase energy and remove dead skin cells Dry brushing can be done before or after a shower morning or night by starting with upward strokes from your feet towards your heart Next work from your hands upward using small strokes or a circular motion Lastly do your stomach chest shoulders and back in a clockwise motion finishing at your heart We like the softness of Urban Spa s brush as it is effective but doesn t irritate the skin ME TH OD 1 Preheat oven to 375 Line a baking sheet with parchment paper 2 Once chopped place all ingredients in a medium sized mixing bowl and toss to coat with seasonings and oil 3 Cook for 30 45 minutes or until sausage is cooked through and vegetables are golden 4 Serve with a mixed green salad 11 LUNCH DINNER MEXICAN QUINOA SALAD Serves 4 6 I NG R ED I ENTS 1 Tbsp olive oil 2 cloves garlic minced 1 jalapeno minced 1 cup quinoa 1 cup vegetable broth 1 15oz can black beans drained and rinsed 1 14 5 oz can of diced tomatoes 1 tsp chili powder tsp cumin Kosher salt and freshly ground black pepper to taste 1 avocado halved seeded peeled and diced Juice of 1 lime 2 Tbsp chopped fresh cilantro leaves ME TH OD 1 Heat olive oil in a large skillet over medium high heat Add garlic and jalapeno and cook stirring frequently until fragrant about 1 minute 2 Stir in quinoa vegetable broth beans tomatoes corn chili powder and cumin season with salt and pepper to taste 3 Bring to a boil cover reduce heat and simmer until quinoa is cooked through about 20 minutes 4 Stir in avocado lime juice and cilantro SAUSAGE BAKE Serves 2 Make sure to save leftovers for lunch tomorrow I NG R ED I ENTS 4 oz hormone free sausage sliced in half inch pieces 1 cup of cauliflower chopped into small pieces fennel bulb finely chopped 1 tsp of salt 1 tsp of paprika 1 2 Tbsp of ghee or olive oil 10 Evening Selfcare Strategy Dry Brush with Urban Spa With physical distancing and a reduction in physical touch our emotional health can be negatively impacted As humans we crave touch it makes us feel good Thankfully dry brushing gives us the same benefits whether we do it ourselves or have help from another It s an easy low cost way to improve circulation skin tone increase energy and remove dead skin cells Dry brushing can be done before or after a shower morning or night by starting with upward strokes from your feet towards your heart Next work from your hands upward using small strokes or a circular motion Lastly do your stomach chest shoulders and back in a clockwise motion finishing at your heart We like the softness of Urban Spa s brush as it is effective but doesn t irritate the skin ME TH OD 1 Preheat oven to 375 Line a baking sheet with parchment paper 2 Once chopped place all ingredients in a medium sized mixing bowl and toss to coat with seasonings and oil 3 Cook for 30 45 minutes or until sausage is cooked through and vegetables are golden 4 Serve with a mixed green salad 11

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BREAKFAST SNACK THE PERFECT SMOOTHIE Serves 1 Follow these directions for the perfect smoothie every time I NG R E DI E NT S Morning Selfcare Activity 30 Minute Mindful Movement We all know exercise is an essential part of good health What you might not know is that exercise doesn t have to mean lifting weights or sweating it out on the treadmill at the gym With current restrictions and increased stress it is vital that we find ways to move our bodies daily even if it is from the comfort of our own home Online classes have popped up making it easier to get your body moving Finding a way to move your body daily through yoga pilates walking or even skipping can help support your physical and emotional health 1 cup of liquid water nondairy milk half juice half water etc 1 cup of frozen or fresh fruit vegetables berries peaches mango cauliflower zucchini etc or a blend 1 cup of leafy greens spinach romaine kale or a blend 1 3 Tbsp of fat avocado coconut oil MCT powder nut or Sunbutter etc optional Small handful of ice if you like your smoothie cold optional 1 serving of protein powder plant based whey collagen or a blend METHOD 1 To a blender add liquid and a serving of fruit and or vegetables and leafy greens fat and blend until combined 2 Next add protein and blend until smooth O P T I O NA L Add a serving of superfoods like hemp hearts adaptogenic herbs ie Maca Ashwagandha Medicinal Mushrooms turmeric elderberry etc These can be added at the same time as the protein and blended in or used as a topper if eating like a smoothie bowl PRO TIP Blending in avocado or small piece of frozen banana will prevent your smoothie from separating N U T I VA C O C O N U T M A N N A We love these squeezable pouches from Nutiva for an adult and child friendly on the go snack An ideal everything spread you can use in place of any nut butter for a low sugar snack It s pureed dried coconut meat with the water removed it naturally contains protein fibre and healthy fat 14 15 BREAKFAST SNACK THE PERFECT SMOOTHIE Serves 1 Follow these directions for the perfect smoothie every time I NG R E DI E NT S Morning Selfcare Activity 30 Minute Mindful Movement We all know exercise is an essential part of good health What you might not know is that exercise doesn t have to mean lifting weights or sweating it out on the treadmill at the gym With current restrictions and increased stress it is vital that we find ways to move our bodies daily even if it is from the comfort of our own home Online classes have popped up making it easier to get your body moving Finding a way to move your body daily through yoga pilates walking or even skipping can help support your physical and emotional health 1 cup of liquid water nondairy milk half juice half water etc 1 cup of frozen or fresh fruit vegetables berries peaches mango cauliflower zucchini etc or a blend 1 cup of leafy greens spinach romaine kale or a blend 1 3 Tbsp of fat avocado coconut oil MCT powder nut or Sunbutter etc optional Small handful of ice if you like your smoothie cold optional 1 serving of protein powder plant based whey collagen or a blend METHOD 1 To a blender add liquid and a serving of fruit and or vegetables and leafy greens fat and blend until combined 2 Next add protein and blend until smooth O P T I O NA L Add a serving of superfoods like hemp hearts adaptogenic herbs ie Maca Ashwagandha Medicinal Mushrooms turmeric elderberry etc These can be added at the same time as the protein and blended in or used as a topper if eating like a smoothie bowl PRO TIP Blending in avocado or small piece of frozen banana will prevent your smoothie from separating N U T I VA C O C O N U T M A N N A We love these squeezable pouches from Nutiva for an adult and child friendly on the go snack An ideal everything spread you can use in place of any nut butter for a low sugar snack It s pureed dried coconut meat with the water removed it naturally contains protein fibre and healthy fat 14 15

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LUNCH DINNER SAUSAGE BAKE Leftovers from Day 1 but here s a reminder I NG R ED I ENTS 4 oz hormone free sausage sliced in half inch pieces 1 cup of cauliflower chopped into small pieces fennel bulb finely chopped 1 tsp of salt 1 tsp of paprika 1 2 Tbsp of ghee or olive oil ME TH OD 1 Preheat oven to 375 Line a baking sheet with parchment paper 2 Once chopped place all ingredients in a medium sized mixing bowl and toss to coat with seasonings and oil 3 Cook for 30 45 minutes or until sausage is cooked through and vegetables are golden 4 Serve with a mixed green salad Evening Selfcare Strategy TAKE O UT AT H OM E C AU L I P OWE R Q U E S AD I L L A S Serves 1 I NG R ED I ENTS 1 Tbsp olive oil 1 Tbsp butter cup white onion chopped 2 gloves of garlic minced serrano pepper finely chopped lb mushrooms cleaned and sliced Salt and black pepper to taste 2 Tbsp epazote chopped Grated quesadilla cheese to taste Sauce of your choice 16 Creating your favourite restaurant meals at home doesn t have to be complicated Caulipower tortillas are made with better for you ingredients that allow you to quickly and easily enjoy your favourite gluten free foods at home ME TH OD 1 Preheat a large skillet over medium heat for one minute Add olive oil and butter When the butter is melted saut the onion for 1 minute Add the garlic chili and continue mixing for one more minute Add the mushrooms salt pepper and continue cooking for 4 5 more minutes Remove from heat add the epazote 2 Preheat a nonstick skillet over 2 mins over high heat Heat the Caulipower Cauliflower Tortilla for 15 seconds Flip the tortilla and add a little of the mushroom stew and quesadilla cheese Fold the tortilla in half Cook the quesadilla for 2 3 minutes or until cheese melts over low heat until the Caulipower Cauliflower Tortilla is lightly browned Flip the quesadilla as necessary while the cheese is melting to prevent burning Repeat the steps with the remaining ingredients Serve with your favorite sauce Daily Diffusing with Le Comptoir Creating a consistent nighttime routine can help set your body up for better sleep Dimming lights reducing screen time cooler temperatures and having a bath can all help to bring the body into a state of calm If these practices are not helping you drift into a state of sleep more easily try diffusing calming essential oils you re attracted to like lavender or vetiver Triggering the brain with the same smell at nighttime reminds our body that it is time for sleep and may help you to drift off to dreamland more quickly We love Le Comptoir diffusers as they are beautifully made eco responsible and easy to use Some models are USB powered so they are great to use during your night time routine at your office or on the go 17 LUNCH DINNER SAUSAGE BAKE Leftovers from Day 1 but here s a reminder I N G R ED I ENTS 4 oz hormone free sausage sliced in half inch pieces 1 cup of cauliflower chopped into small pieces fennel bulb finely chopped 1 tsp of salt 1 tsp of paprika 1 2 Tbsp of ghee or olive oil ME TH OD 1 Preheat oven to 375 Line a baking sheet with parchment paper 2 Once chopped place all ingredients in a medium sized mixing bowl and toss to coat with seasonings and oil 3 Cook for 30 45 minutes or until sausage is cooked through and vegetables are golden 4 Serve with a mixed green salad Evening Selfcare Strategy TAKE O UT AT H OM E C AU L I P OWE R Q U E S AD I L L A S Serves 1 I N G R ED I ENTS 1 Tbsp olive oil 1 Tbsp butter cup white onion chopped 2 gloves of garlic minced serrano pepper finely chopped lb mushrooms cleaned and sliced Salt and black pepper to taste 2 Tbsp epazote chopped Grated quesadilla cheese to taste Sauce of your choice 16 Creating your favourite restaurant meals at home doesn t have to be complicated Caulipower tortillas are made with better for you ingredients that allow you to quickly and easily enjoy your favourite gluten free foods at home ME TH OD 1 Preheat a large skillet over medium heat for one minute Add olive oil and butter When the butter is melted saut the onion for 1 minute Add the garlic chili and continue mixing for one more minute Add the mushrooms salt pepper and continue cooking for 4 5 more minutes Remove from heat add the epazote 2 Preheat a nonstick skillet over 2 mins over high heat Heat the Caulipower Cauliflower Tortilla for 15 seconds Flip the tortilla and add a little of the mushroom stew and quesadilla cheese Fold the tortilla in half Cook the quesadilla for 2 3 minutes or until cheese melts over low heat until the Caulipower Cauliflower Tortilla is lightly browned Flip the quesadilla as necessary while the cheese is melting to prevent burning Repeat the steps with the remaining ingredients Serve with your favorite sauce Daily Diffusing with Le Comptoir Creating a consistent nighttime routine can help set your body up for better sleep Dimming lights reducing screen time cooler temperatures and having a bath can all help to bring the body into a state of calm If these practices are not helping you drift into a state of sleep more easily try diffusing calming essential oils you re attracted to like lavender or vetiver Triggering the brain with the same smell at nighttime reminds our body that it is time for sleep and may help you to drift off to dreamland more quickly We love Le Comptoir diffusers as they are beautifully made eco responsible and easy to use Some models are USB powered so they are great to use during your night time routine at your office or on the go 17

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BREAKFAST SNACK LUNCH CALIFIA CITRUS CUCUMBER SMOOTHIE Serves 1 I NG R E DI E NT S 1 orange in segments Juice of 1 lemon 1 cup spinach 1 cup cubed cucumber 10 mint leaves 1 cup frozen banana 1 cups Califia Toasted Coconut Almond milk Califia Farms plant based milks are made with simple ingredients that are great for your health and the health of our environment METHOD 1 Place all your ingredients in a blender and mix until smooth Morning Selfcare Activity 15 Meditation There are numerous health benefits associated with meditation including better focus energy lower levels of stress anxiety and improved overall well being Quieting the mind and getting into a state of calm can be overwhelming at first especially when we are constantly bombarded with negative chatter being pulled in several different directions Now more than ever with all of the turmoil around us it is important to find a place of calm to support our health If you have never done it before try sitting in a quiet space with a timer set for 15min In that time you can use an app to support you or listen to a familiar song Try to simply turn off your mind be in the present and breathe S NAC K Sliced apples with walnuts TUNA CHICKPEA SALAD Serves 1 I NG R E DI E NT S Dressing 2 Tbsp hummus 1 Tbsp olive oil 1 Tbsp Dijon mustard 2 Tbsp fresh lemon juice METHOD 1 Whisk the dressing ingredients in the bottom of a medium size bowl 2 Once combined mix with the tuna then fold in the rest of the ingredients Season with salt and pepper Tuna Salad 1 can of skipjack tuna drained cup of cooked chick peas 1 cup chopped celery 1 cup cherry tomatoes halved cup chopped fresh parsley 20 21 BREAKFAST SNACK LUNCH CALIFIA CITRUS CUCUMBER SMOOTHIE Serves 1 I NG R E DI E NT S 1 orange in segments Juice of 1 lemon 1 cup spinach 1 cup cubed cucumber 10 mint leaves 1 cup frozen banana 1 cups Califia Toasted Coconut Almond milk Califia Farms plant based milks are made with simple ingredients that are great for your health and the health of our environment METHOD 1 Place all your ingredients in a blender and mix until smooth Morning Selfcare Activity 15 Meditation There are numerous health benefits associated with meditation including better focus energy lower levels of stress anxiety and improved overall well being Quieting the mind and getting into a state of calm can be overwhelming at first especially when we are constantly bombarded with negative chatter being pulled in several different directions Now more than ever with all of the turmoil around us it is important to find a place of calm to support our health If you have never done it before try sitting in a quiet space with a timer set for 15min In that time you can use an app to support you or listen to a familiar song Try to simply turn off your mind be in the present and breathe S NAC K Sliced apples with walnuts TUNA CHICKPEA SALAD Serves 1 I NG R E DI E NT S Dressing 2 Tbsp hummus 1 Tbsp olive oil 1 Tbsp Dijon mustard 2 Tbsp fresh lemon juice METHOD 1 Whisk the dressing ingredients in the bottom of a medium size bowl 2 Once combined mix with the tuna then fold in the rest of the ingredients Season with salt and pepper Tuna Salad 1 can of skipjack tuna drained cup of cooked chick peas 1 cup chopped celery 1 cup cherry tomatoes halved cup chopped fresh parsley 20 21

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DINNER RED LENTIL DAHL WITH CAULIFLOWER RICE Serves 4 I NG R ED I ENTS Curry 2 Tbsp virgin coconut oil or grapeseed oil 1 cups diced onion about 1 medium onion 3 large or 4 medium garlic cloves minced 2 Tbsp freshly grated ginger 1 cups peeled and finely diced carrots about 2 3 large 2 tsp curry powder or to taste 1 tsp ground cumin tsp ground turmeric 1 cups dried red lentils 3 cups low sodium vegetable broth plus more if desired to thin the broth tsp fine sea salt to taste 1 5 oz package baby spinach Rice 1 head of cauliflower 1 Tbsp virgin coconut oil or vegan butter 1 cups low sodium vegetable broth or as needed 1 cup unpacked fresh cilantro large stems removed and finely chopped Fine sea salt and black pepper to taste Squeeze of fresh lime juice to taste Optional Toppings Green onions thinly sliced Fresh cilantro leaves chopped Toasted pumpkin seeds Squeeze of lime juice optional 22 ME TH OD 1 For the curry Add the oil in a large pot and increase heat to medium Add the onion garlic and a pinch of salt Stir to combine Saut over medium heat for 4 5 minutes stirring occasionally until softened 2 Stir in the ginger and carrots and continue saut ing for another few minutes over medium heat 3 Add the curry powder cumin and turmeric Stir well Cook for a minute until fragrant 4 Pick over and rinse the lentils in a fine mesh sieve Stir red lentils broth and salt Bring to a simmer and reduce heat to medium low Cook covered with the lid ajar for about 15 20 minutes or until the lentils and carrots are tender Stir occasionally to prevent the lentils from sticking to the bottom Stir in a touch more broth if you d like a slightly thinner consistency After cooking stir in all of the spinach until wilted 5 Meanwhile prepare the rice Preheat oven to 375 Chop the cauliflower finely then spread over a lined baking sheet season with salt pepper and oil Cook until slightly browned soft and tender about 15 minutes Remove from the oven fluff with a fork and stir in the cilantro Season to taste with salt and lime juice 6 Add a generous scoop of rice on a plate or bowl and top with a couple ladles of curry Add your desired toppings and serve immediately Leftovers will keep in an air tight container in the fridge for up to 4 6 days For easy freezer storage add the cooled curry into a freezer safe bag press out the air and freeze on a flat surface Thaw overnight in the fridge or simply leave on the counter until mostly thawed Evening Selfcare Strategy Self Massage with New Roots Skin Oils Physical touch can lower stress help us relax and make us feel good Physical distancing has eliminated a lot of our daily touch points handshakes hugs and social embraces We can achieve those good feelings at home with self massage or with the help from a member of our social circle New Roots Herbal offers an exquisite selection of exotic oils that are globally sourced certified organic then tested for identity purity and potency in their ISO 17025 accredited laboratory Pamper yourself with cranberry cacay pomegranate seed oils or their gift set including argan rosa mosqueta tamanu and Skin Lovers Oil Treat yourself and your loved ones to a gentle touch using these luxurious oils 23 DINNER RED LENTIL DAHL WITH CAULIFLOWER RICE Serves 4 I N G R ED I ENTS Curry 2 Tbsp virgin coconut oil or grapeseed oil 1 cups diced onion about 1 medium onion 3 large or 4 medium garlic cloves minced 2 Tbsp freshly grated ginger 1 cups peeled and finely diced carrots about 2 3 large 2 tsp curry powder or to taste 1 tsp ground cumin tsp ground turmeric 1 cups dried red lentils 3 cups low sodium vegetable broth plus more if desired to thin the broth tsp fine sea salt to taste 1 5 oz package baby spinach Rice 1 head of cauliflower 1 Tbsp virgin coconut oil or vegan butter 1 cups low sodium vegetable broth or as needed 1 cup unpacked fresh cilantro large stems removed and finely chopped Fine sea salt and black pepper to taste Squeeze of fresh lime juice to taste Optional Toppings Green onions thinly sliced Fresh cilantro leaves chopped Toasted pumpkin seeds Squeeze of lime juice optional 22 ME TH OD 1 For the curry Add the oil in a large pot and increase heat to medium Add the onion garlic and a pinch of salt Stir to combine Saut over medium heat for 4 5 minutes stirring occasionally until softened 2 Stir in the ginger and carrots and continue saut ing for another few minutes over medium heat 3 Add the curry powder cumin and turmeric Stir well Cook for a minute until fragrant 4 Pick over and rinse the lentils in a fine mesh sieve Stir red lentils broth and salt Bring to a simmer and reduce heat to medium low Cook covered with the lid ajar for about 15 20 minutes or until the lentils and carrots are tender Stir occasionally to prevent the lentils from sticking to the bottom Stir in a touch more broth if you d like a slightly thinner consistency After cooking stir in all of the spinach until wilted 5 Meanwhile prepare the rice Preheat oven to 375 Chop the cauliflower finely then spread over a lined baking sheet season with salt pepper and oil Cook until slightly browned soft and tender about 15 minutes Remove from the oven fluff with a fork and stir in the cilantro Season to taste with salt and lime juice 6 Add a generous scoop of rice on a plate or bowl and top with a couple ladles of curry Add your desired toppings and serve immediately Leftovers will keep in an air tight container in the fridge for up to 4 6 days For easy freezer storage add the cooled curry into a freezer safe bag press out the air and freeze on a flat surface Thaw overnight in the fridge or simply leave on the counter until mostly thawed Evening Selfcare Strategy Self Massage with New Roots Skin Oils Physical touch can lower stress help us relax and make us feel good Physical distancing has eliminated a lot of our daily touch points handshakes hugs and social embraces We can achieve those good feelings at home with self massage or with the help from a member of our social circle New Roots Herbal offers an exquisite selection of exotic oils that are globally sourced certified organic then tested for identity purity and potency in their ISO 17025 accredited laboratory Pamper yourself with cranberry cacay pomegranate seed oils or their gift set including argan rosa mosqueta tamanu and Skin Lovers Oil Treat yourself and your loved ones to a gentle touch using these luxurious oils 23

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BREAKFAST SNACK LUNCH S U N B U T T E R A N D J E L LY O V E R N I G H T O AT S Serves 1 2 I NG R E DI E NT S Morning Selfcare Activity 30 Minute Walk in Nature A lot of us have been hitting the trails and sidewalks more than we used to these past months and for good reason Did you know walking in nature can bring about feelings of calm Getting outside especially during the morning hours can have a positive effect on our mood energy and even sleep Try getting sun exposure first thing in the morning This burst of light provides natural Vitamin D and helps to reset our circadian rhythm the body s natural sleep wake cycle Adequate natural light in the morning can improve your energy and reduced bright artificial light in the evening can help you get to sleep easier 1 cup rolled oats gluten free if needed cup chia seeds 2 Tbsp smooth or crunchy SunButter cup plain or vanilla Greek or dairy free yogurt 1 tsp cinnamon tsp sea salt 1 cup water or milk cup of your favourite jam or jelly METHOD 1 In a large bowl combine all ingredients except for chia jam Mix very well until uniform consistency forms be sure to scrape the bottom of the bowl to incorporate all ingredients 2 Refrigerate for 3 hours or overnight 3 In the morning layer oat mixture with jam and add an additional drizzle of SunButter on top Enjoy S NAC K Celery sticks with nut or Sunbutter AMY S SPLIT PEA SOUP CUPS I NG R E DI E NT S 2 cans of Amy s Organic Split Pea Soup 1 cup blanched or peeled whole almonds soaked in water overnight or quicksoaked in boiling water for 15 minutes and drained cup pumpkin seeds Juice of lemon 1 tsp nutritional yeast optional tsp garlic powder or 1 garlic clove tsp onion powder tsp curry powder 2 tsp olive oil 1 handful of fresh parsley chopped Sea salt 1 cup water Freshly ground pepper optional 26 Made with simple ingredients and free from the top 8 most common allergens Sunbutter is a great and nutritious alternative to nut and peanut butter Amy s is family owned and their prepared foods are non GMO and ingredients are sourced locally when possible Try using their soup packaged in BPA free cans as a base for a larger meal Add your own protein vegetables or savory elements to create fast easy and restaurant worthy meals at home in a pinch METHOD 1 In a food processor or blender mix the almonds water lemon juice nutritional yeast garlic onion powder and tsp sea salt until all ingredients are smooth then set aside 2 Toast the Curried Pumpkin Seeds In a small pan or skillet toast the pumpkin seeds in olive oil over medium to high heat for 2 minutes Add the curry and a pinch of salt and pepper mix well then remove from heat 3 Assemble the Soup Heat the soup in a saucepan over medium heat then let cool Transfer to small glasses and top with the almond cream pumpkin seeds and parsley 4 Add and an additional drizzle of SunButter on top a little freshly ground pepper if desired then enjoy 27 BREAKFAST SNACK LUNCH S U N B U T T E R A N D J E L LY O V E R N I G H T O AT S Serves 1 2 I NG R E DI E NT S Morning Selfcare Activity 30 Minute Walk in Nature A lot of us have been hitting the trails and sidewalks more than we used to these past months and for good reason Did you know walking in nature can bring about feelings of calm Getting outside especially during the morning hours can have a positive effect on our mood energy and even sleep Try getting sun exposure first thing in the morning This burst of light provides natural Vitamin D and helps to reset our circadian rhythm the body s natural sleep wake cycle Adequate natural light in the morning can improve your energy and reduced bright artificial light in the evening can help you get to sleep easier 1 cup rolled oats gluten free if needed cup chia seeds 2 Tbsp smooth or crunchy SunButter cup plain or vanilla Greek or dairy free yogurt 1 tsp cinnamon tsp sea salt 1 cup water or milk cup of your favourite jam or jelly METHOD 1 In a large bowl combine all ingredients except for chia jam Mix very well until uniform consistency forms be sure to scrape the bottom of the bowl to incorporate all ingredients 2 Refrigerate for 3 hours or overnight 3 In the morning layer oat mixture with jam and add an additional drizzle of SunButter on top Enjoy S NAC K Celery sticks with nut or Sunbutter AMY S SPLIT PEA SOUP CUPS I NG R E DI E NT S 2 cans of Amy s Organic Split Pea Soup 1 cup blanched or peeled whole almonds soaked in water overnight or quicksoaked in boiling water for 15 minutes and drained cup pumpkin seeds Juice of lemon 1 tsp nutritional yeast optional tsp garlic powder or 1 garlic clove tsp onion powder tsp curry powder 2 tsp olive oil 1 handful of fresh parsley chopped Sea salt 1 cup water Freshly ground pepper optional 26 Made with simple ingredients and free from the top 8 most common allergens Sunbutter is a great and nutritious alternative to nut and peanut butter Amy s is family owned and their prepared foods are non GMO and ingredients are sourced locally when possible Try using their soup packaged in BPA free cans as a base for a larger meal Add your own protein vegetables or savory elements to create fast easy and restaurant worthy meals at home in a pinch METHOD 1 In a food processor or blender mix the almonds water lemon juice nutritional yeast garlic onion powder and tsp sea salt until all ingredients are smooth then set aside 2 Toast the Curried Pumpkin Seeds In a small pan or skillet toast the pumpkin seeds in olive oil over medium to high heat for 2 minutes Add the curry and a pinch of salt and pepper mix well then remove from heat 3 Assemble the Soup Heat the soup in a saucepan over medium heat then let cool Transfer to small glasses and top with the almond cream pumpkin seeds and parsley 4 Add and an additional drizzle of SunButter on top a little freshly ground pepper if desired then enjoy 27

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DINNER AVOC AD O P E S T O PA STA Serves 2 3 I NG R ED I ENTS 2 avocados pitted and peeled 3 4 oz of fresh basil about a cup cup of pumpkin seeds 1 2 Tbsp of fresh lemon juice about a lemon 2 3 cloves of garlic peeled cup of extra virgin olive oil 2 Tbsp of melted Nutiva coconut oil optional Salt and pepper to taste Noodles of your choice we love this on fresh or lightly saut ed zucchini noodles ME TH OD 1 In a food processor pulse pumpkin seeds until a fine crumble forms Add the avocados garlic lemon juice salt and pepper and blend until well combined Next ass the basil and oil and blend until smooth 2 Toss with noodles of your choice 3 Use immediately or store in an airtight container for up to 2 days with a bit of extra lemon juice on top to prevent browning This also freezes well in small airtight bags just ensure all air is out of the bag before popping in the freezer Evening Selfcare Strategy Put Your Home to Bed with NOW Cleaner With current restrictions and work from home policies our home has become a multi use space Not only are we sleeping here but it has become our personal office restaurant and entertainment space too With all of these demands on our home keeping it clean can be tricky however keeping a clean and organized space can help us to feel more calm relaxed and productive Consider doing a quick tidy before you go to bed specifically in your kitchen and workfrom home area if you have one Clear surfaces put away excess items spray down counter tops with our All Purpose Cleaner Recipe Using a blend of essential oils that you enjoy in your cleaner will do good for your home while making you feel good ALL PURPOSE CLEANER I NG R ED I ENTS 1 cups of water cup rubbing alcohol 10 drops of NOW essential oils we like a blend of lemon and eucalyptus or lavender and peppermint 28 ME TH OD 1 Mix all ingredients together in a spray bottle 29 DINNER AVOC AD O P E S T O PA STA Serves 2 3 I N G R ED I ENTS 2 avocados pitted and peeled 3 4 oz of fresh basil about a cup cup of pumpkin seeds 1 2 Tbsp of fresh lemon juice about a lemon 2 3 cloves of garlic peeled cup of extra virgin olive oil 2 Tbsp of melted Nutiva coconut oil optional Salt and pepper to taste Noodles of your choice we love this on fresh or lightly saut ed zucchini noodles ME TH OD 1 In a food processor pulse pumpkin seeds until a fine crumble forms Add the avocados garlic lemon juice salt and pepper and blend until well combined Next ass the basil and oil and blend until smooth 2 Toss with noodles of your choice 3 Use immediately or store in an airtight container for up to 2 days with a bit of extra lemon juice on top to prevent browning This also freezes well in small airtight bags just ensure all air is out of the bag before popping in the freezer Evening Selfcare Strategy Put Your Home to Bed with NOW Cleaner With current restrictions and work from home policies our home has become a multi use space Not only are we sleeping here but it has become our personal office restaurant and entertainment space too With all of these demands on our home keeping it clean can be tricky however keeping a clean and organized space can help us to feel more calm relaxed and productive Consider doing a quick tidy before you go to bed specifically in your kitchen and workfrom home area if you have one Clear surfaces put away excess items spray down counter tops with our All Purpose Cleaner Recipe Using a blend of essential oils that you enjoy in your cleaner will do good for your home while making you feel good ALL PURPOSE CLEANER I NG R ED I ENTS 1 cups of water cup rubbing alcohol 10 drops of NOW essential oils we like a blend of lemon and eucalyptus or lavender and peppermint 28 ME TH OD 1 Mix all ingredients together in a spray bottle 29

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BREAKFAST SNACK THE PERFECT SMOOTHIE Serves 1 Follow these directions for the perfect smoothie every time I NG R E DI E NT S Morning Selfcare Activity 10 Minute Mindful Breathing If sitting quietly in meditation isn t working for you sometimes focusing on active breathing can help bring into a comparable state of ease Did you know most of us don t actually breathe properly When we re in a state of stress we breathe faster shorter breaths which signals the body to remain in a state of unrest Try spending a part of your morning or anytime throughout the day really focusing on deeper belly breaths Breathe in through your nose for the count of 4 hold for a count of 4 and exhale for a count of 4 Do this for as many rounds as feels comfortable to you These deeper mindful breaths can help lower blood pressure and heart rate reduce stress and improve energy 1 cup of liquid water nondairy milk half juice half water etc 1 cup of frozen or fresh fruit vegetables berries peaches mango cauliflower zucchini etc or a blend 1 cup of leafy greens spinach romaine kale or a blend 1 3 Tbsp of fat avocado coconut oil Nutiva MCT powder nut or Sunbutter etc optional Small handful of ice if you like your smoothie cold optional 1 serving of protein powder plant based whey collagen or a blend METHOD 1 To a blender add liquid and a serving of fruit and or vegetables and leafy greens fat and blend until combined 2 Next add protein and blend until smooth O P T I O NA L Add a serving of superfoods like hemp hearts adaptogenic herbs ie Maca Ashwagandha Medicinal Mushrooms turmeric elderberry etc These can be added at the same time as the protein and blended in or used as a topper if eating like a smoothie bowl PRO TIP Blending in avocado or small piece of frozen banana will prevent your smoothie from separating NUTS TO YOU PEANUT BUTTER BALLS I NG R E DI E NT S 2 3 cup Nuts to You Almond Butter or Peanut Butter cup chocolate chips 1 cup rolled or quick oats not instant cup ground flax seeds 2 Tbsp honey or maple syrup Sea salt to taste Optional 1 Tbsp chia or hemp seeds 32 Nuts to You is proudly Canadian and all products are kosher non GMO dairy soy and gluten free nuts and seeds used in their butters are dry roasted or raw and do not contain added salt sugar or saturated oils METHOD 1 Mix all ingredients in a medium bowl until thoroughly combined 2 Chill in the refrigerator for 20 30 minutes 3 Roll mixture into 1 inch balls 4 Refrigerate in a sealed container for up to 1 week 33 BREAKFAST SNACK THE PERFECT SMOOTHIE Serves 1 Follow these directions for the perfect smoothie every time I NG R E DI E NT S Morning Selfcare Activity 10 Minute Mindful Breathing If sitting quietly in meditation isn t working for you sometimes focusing on active breathing can help bring into a comparable state of ease Did you know most of us don t actually breathe properly When we re in a state of stress we breathe faster shorter breaths which signals the body to remain in a state of unrest Try spending a part of your morning or anytime throughout the day really focusing on deeper belly breaths Breathe in through your nose for the count of 4 hold for a count of 4 and exhale for a count of 4 Do this for as many rounds as feels comfortable to you These deeper mindful breaths can help lower blood pressure and heart rate reduce stress and improve energy 1 cup of liquid water nondairy milk half juice half water etc 1 cup of frozen or fresh fruit vegetables berries peaches mango cauliflower zucchini etc or a blend 1 cup of leafy greens spinach romaine kale or a blend 1 3 Tbsp of fat avocado coconut oil Nutiva MCT powder nut or Sunbutter etc optional Small handful of ice if you like your smoothie cold optional 1 serving of protein powder plant based whey collagen or a blend METHOD 1 To a blender add liquid and a serving of fruit and or vegetables and leafy greens fat and blend until combined 2 Next add protein and blend until smooth O P T I O NA L Add a serving of superfoods like hemp hearts adaptogenic herbs ie Maca Ashwagandha Medicinal Mushrooms turmeric elderberry etc These can be added at the same time as the protein and blended in or used as a topper if eating like a smoothie bowl PRO TIP Blending in avocado or small piece of frozen banana will prevent your smoothie from separating NUTS TO YOU PEANUT BUTTER BALLS I NG R E DI E NT S 2 3 cup Nuts to You Almond Butter or Peanut Butter cup chocolate chips 1 cup rolled or quick oats not instant cup ground flax seeds 2 Tbsp honey or maple syrup Sea salt to taste Optional 1 Tbsp chia or hemp seeds 32 Nuts to You is proudly Canadian and all products are kosher non GMO dairy soy and gluten free nuts and seeds used in their butters are dry roasted or raw and do not contain added salt sugar or saturated oils METHOD 1 Mix all ingredients in a medium bowl until thoroughly combined 2 Chill in the refrigerator for 20 30 minutes 3 Roll mixture into 1 inch balls 4 Refrigerate in a sealed container for up to 1 week 33

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LUNCH DINNER CREAMY TOM ATO G AZPAC H O Serves 2 I NG R ED I ENTS 2 cups of chopped tomatoes fresh or roasted cup nuts or seeds of your choice soaked in hot water for 15 minutes 2 Tbsp of coconut oil 2 Tbsp of miso paste optional add salt if omitting 1 2 cloves of garlic to taste 2 cups vegetable broth or water tsp cayenne optional fresh jalapeno optional Salt and pepper to taste Tip This is a great way to use the seasons fresh tomatoes For a richer tomato taste slice spread season with salt pepper then roast tomatoes on a cookie sheet lined with parchment paper at 350 for about an hour ME TH OD 1 Place all ingredients into a blender and blend until smooth 2 If you prefer a chunkier soup option to add sliced avocado cucumber extra chopped tomatoes and or basil I TA L I A N S A L M O N B A K E Serves 1 Make additional servings for tomorrow I NG R ED I ENTS 4 oz salmon Norwegian Alaskan Salmon or Wild Sockeye 2 cups of mixed vegetables asparagus broccoli kale etc cup grape tomatoes halved Half a bulb of fennel thinly sliced optional 1 small bunch of basil chopped to taste Salt pepper lemon Dressing 2 Tbsp Dijon mustard 1 tsp of olive oil 2 tsp of lemon juice Chopped herbs to taste parsley and or dill 1 clove of garlic minced 34 ME TH OD 1 Preheat oven to 500 and mix dressing ingredients together 1 Cover a cookie sheet or baking tray with tin foil lay salmon skin side down season with salt and pepper and cover with dressing Place in the oven for 5 minutes then add all of the chopped vegetables and basil drizzle with olive oil and salt and pepper 2 Reduce heat to 400 and let bake for 10 15 minutes longer until salmon is cooked and vegetables are tender 3 Serve immediately with lemon slices Evening Selfcare Strategy Balanced Cocktail with RISE Kombucha Creating an elevated dining experience at home can be great for your wallet and your well being Typically we treat ourselves to unique cocktails while out dining why not create the same experience at home We love incorporating RISE Kombucha into an at home night cap as it s Canadian made tastes great and is great for your gut health Kombucha is high in naturally occurring probiotics is typically lower in sugar than soda and is great for digestion Moji kom Ingredients 1 oz white rum optional oz fresh lime juice 5 oz RISE Kombucha Mint Chlorophyll 1 2 dashes of bitters optional Ice Fresh mint leaves and lime slices for garnish Method Combine rum lime juice bitters in a glass filled with ice Next add Kombucha and stir Garnish with a lime slice and fresh mint leaves Cheers 35 LUNCH DINNER CREAMY TOM ATO G AZPAC H O Serves 2 I N G R ED I ENTS 2 cups of chopped tomatoes fresh or roasted cup nuts or seeds of your choice soaked in hot water for 15 minutes 2 Tbsp of coconut oil 2 Tbsp of miso paste optional add salt if omitting 1 2 cloves of garlic to taste 2 cups vegetable broth or water tsp cayenne optional fresh jalapeno optional Salt and pepper to taste Tip This is a great way to use the seasons fresh tomatoes For a richer tomato taste slice spread season with salt pepper then roast tomatoes on a cookie sheet lined with parchment paper at 350 for about an hour ME TH OD 1 Place all ingredients into a blender and blend until smooth 2 If you prefer a chunkier soup option to add sliced avocado cucumber extra chopped tomatoes and or basil I TA L I A N S A L M O N B A K E Serves 1 Make additional servings for tomorrow I NG R ED I ENTS 4 oz salmon Norwegian Alaskan Salmon or Wild Sockeye 2 cups of mixed vegetables asparagus broccoli kale etc cup grape tomatoes halved Half a bulb of fennel thinly sliced optional 1 small bunch of basil chopped to taste Salt pepper lemon Dressing 2 Tbsp Dijon mustard 1 tsp of olive oil 2 tsp of lemon juice Chopped herbs to taste parsley and or dill 1 clove of garlic minced 34 ME TH OD 1 Preheat oven to 500 and mix dressing ingredients together 1 Cover a cookie sheet or baking tray with tin foil lay salmon skin side down season with salt and pepper and cover with dressing Place in the oven for 5 minutes then add all of the chopped vegetables and basil drizzle with olive oil and salt and pepper 2 Reduce heat to 400 and let bake for 10 15 minutes longer until salmon is cooked and vegetables are tender 3 Serve immediately with lemon slices Evening Selfcare Strategy Balanced Cocktail with RISE Kombucha Creating an elevated dining experience at home can be great for your wallet and your well being Typically we treat ourselves to unique cocktails while out dining why not create the same experience at home We love incorporating RISE Kombucha into an at home night cap as it s Canadian made tastes great and is great for your gut health Kombucha is high in naturally occurring probiotics is typically lower in sugar than soda and is great for digestion Moji kom Ingredients 1 oz white rum optional oz fresh lime juice 5 oz RISE Kombucha Mint Chlorophyll 1 2 dashes of bitters optional Ice Fresh mint leaves and lime slices for garnish Method Combine rum lime juice bitters in a glass filled with ice Next add Kombucha and stir Garnish with a lime slice and fresh mint leaves Cheers 35

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BREAKFAST SNACK S WE E T P OTATO PA N C A KE S Serves 1 I NG R E DI E NT S Morning Selfcare Activity Warm Water with Lemon Do you hydrate properly first thing in the morning or do you head straight for a cup of coffee If you are starting to get a better nights rest your body may have gone for 8 hours without any fluids by the time you wake up in the morning Guzzling a cup of coffee in the morning will just further contribute to that dehydration Instead try a warm glass of lemon or room temperature water first thing to help get your hydration up Being adequately hydrated is essential for skin health combatting fatigue mental clarity and even immune health cup cooked mashed sweet potato measure after mashing 1 egg cup of egg whites 1 Tbsp coconut flour 1 tsp cinnamon tsp baking soda tsp vanilla 1 Tbsp coconut oil Toppings Cinnamon and cup of berries METHOD 1 Mash the sweet potato and then whisk thoroughly with eggs If too thick to pour in pan add splash of non dairy milk if not continue Stir in the remaining ingredients except the coconut oil and toppings mix until well incorporated 2 Heat a frying pan over medium heat melt the coconut oil and spoon roughly cup batter onto the pan Let cook until you see bubbles forming on top and the pancake is firm enough to flip Flip Cook for another couple of minutes or so watching carefully 3 Serve with a sprinkle of cinnamon and maple syrup or cup of berries HEMP RANCH DRESSING WITH CRUDITES Serves 4 I NG R E DI E NT S cup Manitoba Harvest Hemp Hearts cup filtered water 2 Tbsp lemon juice 1 tsp sea salt 1 tsp onion powder 1 tsp garlic powder tsp parsley dried or 1 tablespoon fresh tsp dill dried or 1 tablespoon fresh tsp black pepper freshly cracked 38 METHOD 1 Blend all ingredients until smooth Adjust salt to taste 2 Refrigerate covered for up to 3 days 3 Stir or shake before serving with crudites 39 BREAKFAST SNACK S WE E T P OTATO PA N C A KE S Serves 1 I NG R E DI E NT S Morning Selfcare Activity Warm Water with Lemon Do you hydrate properly first thing in the morning or do you head straight for a cup of coffee If you are starting to get a better nights rest your body may have gone for 8 hours without any fluids by the time you wake up in the morning Guzzling a cup of coffee in the morning will just further contribute to that dehydration Instead try a warm glass of lemon or room temperature water first thing to help get your hydration up Being adequately hydrated is essential for skin health combatting fatigue mental clarity and even immune health cup cooked mashed sweet potato measure after mashing 1 egg cup of egg whites 1 Tbsp coconut flour 1 tsp cinnamon tsp baking soda tsp vanilla 1 Tbsp coconut oil Toppings Cinnamon and cup of berries METHOD 1 Mash the sweet potato and then whisk thoroughly with eggs If too thick to pour in pan add splash of non dairy milk if not continue Stir in the remaining ingredients except the coconut oil and toppings mix until well incorporated 2 Heat a frying pan over medium heat melt the coconut oil and spoon roughly cup batter onto the pan Let cook until you see bubbles forming on top and the pancake is firm enough to flip Flip Cook for another couple of minutes or so watching carefully 3 Serve with a sprinkle of cinnamon and maple syrup or cup of berries HEMP RANCH DRESSING WITH CRUDITES Serves 4 I NG R E DI E NT S cup Manitoba Harvest Hemp Hearts cup filtered water 2 Tbsp lemon juice 1 tsp sea salt 1 tsp onion powder 1 tsp garlic powder tsp parsley dried or 1 tablespoon fresh tsp dill dried or 1 tablespoon fresh tsp black pepper freshly cracked 38 METHOD 1 Blend all ingredients until smooth Adjust salt to taste 2 Refrigerate covered for up to 3 days 3 Stir or shake before serving with crudites 39

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LUNCH DINNER I TA L I A N S A L M O N B A K E Leftovers from day 5 but here s a reminder I NG R ED I ENTS 4 oz salmon Norwegian Alaskan Salmon or Wild Sockeye 2 cups of mixed vegetables asparagus broccoli kale etc cup grape tomatoes halved Half a bulb of fennel thinly sliced optional 1 small bunch of basil chopped to taste Salt pepper lemon Dressing 2 Tbsp Dijon mustard 1 tsp of olive oil 2 tsp of lemon juice Chopped herbs to taste parsley and or dill 1 clove of garlic minced ME TH OD 1 Preheat oven to 500 and mix dressing ingredients together 2 Cover a cookie sheet or baking tray with tin foil lay salmon skin side down season with salt and pepper and cover with dressing Place in the oven for 5 minutes then add all of the chopped vegetables and basil drizzle with olive oil and salt and pepper 3 Reduce heat to 400 and let bake for 10 15 minutes longer until salmon is cooked and vegetables are tender 4 Serve immediately with lemon slices Evening Selfcare Strategy Stress Support Activity With more time at home this is a great opportunity to focus on activities you love and that bring you joy Like playing cards or board games Painting your nails or gardening Create a movie night at home Carve time out at the end of your day to unwind and enjoy an activity solo or with close friends in person or online T H A I TA K E O U T AT H O M E C H A S G R E E N C U R R Y I NG R ED I ENTS 1 package of Cha s Thai Green Curry Paste with Dried Herbs 2 3 cups of vegetables and protein of your choice 1 can of Cha s Organic Coconut Milk cup of water 1 2 cups of cooked rice or vermicelli noodles Lime and Thai basil for garnish optional 40 Missing eating out Create restaurant worthy dishes at home with meal and seasoning kits These fun kits make cooking fast and easy Cha s ingredients are organically and ethically sourced so you can feel good about what you re eating and where it came from ME TH OD 1 Heat 2 Tbsp of cooking oil on medium heat stir in contents of curry paste and herb pouches and saut 1 minute 2 Add 2 to 3 cups of vegetables and protein of your choice then saut 5 minutes 3 Add 1 can 400 mL of Cha s Organics Premium Coconut Milk with cup of water and simmer 10 minutes or until all ingredients are well cooked 4 Season to taste with salt and your choice of sweetener then serve over rice and garnish with lime and fresh Thai basil 41 LUNCH DINNER I TA L I A N S A L M O N B A K E Leftovers from day 5 but here s a reminder I NG R ED I ENTS 4 oz salmon Norwegian Alaskan Salmon or Wild Sockeye 2 cups of mixed vegetables asparagus broccoli kale etc cup grape tomatoes halved Half a bulb of fennel thinly sliced optional 1 small bunch of basil chopped to taste Salt pepper lemon Dressing 2 Tbsp Dijon mustard 1 tsp of olive oil 2 tsp of lemon juice Chopped herbs to taste parsley and or dill 1 clove of garlic minced ME TH OD 1 Preheat oven to 500 and mix dressing ingredients together 2 Cover a cookie sheet or baking tray with tin foil lay salmon skin side down season with salt and pepper and cover with dressing Place in the oven for 5 minutes then add all of the chopped vegetables and basil drizzle with olive oil and salt and pepper 3 Reduce heat to 400 and let bake for 10 15 minutes longer until salmon is cooked and vegetables are tender 4 Serve immediately with lemon slices Evening Selfcare Strategy Stress Support Activity With more time at home this is a great opportunity to focus on activities you love and that bring you joy Like playing cards or board games Painting your nails or gardening Create a movie night at home Carve time out at the end of your day to unwind and enjoy an activity solo or with close friends in person or online T H A I TA K E O U T AT H O M E C H A S G R E E N C U R R Y I N G R ED I ENTS 1 package of Cha s Thai Green Curry Paste with Dried Herbs 2 3 cups of vegetables and protein of your choice 1 can of Cha s Organic Coconut Milk cup of water 1 2 cups of cooked rice or vermicelli noodles Lime and Thai basil for garnish optional 40 Missing eating out Create restaurant worthy dishes at home with meal and seasoning kits These fun kits make cooking fast and easy Cha s ingredients are organically and ethically sourced so you can feel good about what you re eating and where it came from ME TH OD 1 Heat 2 Tbsp of cooking oil on medium heat stir in contents of curry paste and herb pouches and saut 1 minute 2 Add 2 to 3 cups of vegetables and protein of your choice then saut 5 minutes 3 Add 1 can 400 mL of Cha s Organics Premium Coconut Milk with cup of water and simmer 10 minutes or until all ingredients are well cooked 4 Season to taste with salt and your choice of sweetener then serve over rice and garnish with lime and fresh Thai basil 41

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BREAKFAST SNACK C A U L I P O W E R S U N N Y S I D E U P B R E A K FA S T P I Z Z A Serves 1 Follow these directions for the perfect smoothie every time I NG R E DI E NT S 1 Caulipower Pizza Crusts 1 cup broccoli 1 zucchini cut in thin rounds 1 pack mushroom halved Two eggs Handful of arugula Bacon pieces optional Morning Selfcare Activity It s Sunday Time for Brunch If dining out isn t an option create the experience at home with this unique recipe Elevate the experience by incorporating a mimosa or Caesar bar put out linens set the table with flowers dine Al fresco if you can METHOD 1 Preheat oven to 425 F 2 Remove your Caulipower pizza crust from the box and the plastic wrapping and place on a clean surface Add all the ingredients and crack two fresh eggs and sprinkle bacon Place pizza in the oven and bake for 15 minutes 3 Remove from oven and serve Design Your Ideal Week This morning reflect on the selfcare strategies recipes and supplements that worked for you and added joy and vitality to your days Success requires planning and unfortunately right now it seems that a lot of things around us are constantly changing We can control some aspects of our day by laying out our ideal week that includes our favourite foods recipes and selfcare strategies Pause this morning to create that ideal week COLD BREW MOCHA WITH NATURAL FACTORS COLLAGEN Serves 1 The recipe below is an elevated version of your favourite coffee shop splurge I NG R E DI E NT S cup of strongly brewed coffee or cold brew coffee cup of chocolate nondairy milk 1 scoop of Natural Factors Total Body Collagen unflavoured Ice 44 Natural Factors Total Body Collagen is unique in that it combines essential nutrients that promote healthy skin muscles and connective tissue It features Verisol bioactive collagen peptides hyaluronic acid L tryptophan L glutamine Vitamin C and biotin METHOD 1 Blend all ingredients together in a blender or mix thoroughly until combined 2 Pour over a glass filled with ice 45 BREAKFAST SNACK C A U L I P O W E R S U N N Y S I D E U P B R E A K FA S T P I Z Z A Serves 1 Follow these directions for the perfect smoothie every time I NG R E DI E NT S 1 Caulipower Pizza Crusts 1 cup broccoli 1 zucchini cut in thin rounds 1 pack mushroom halved Two eggs Handful of arugula Bacon pieces optional Morning Selfcare Activity It s Sunday Time for Brunch If dining out isn t an option create the experience at home with this unique recipe Elevate the experience by incorporating a mimosa or Caesar bar put out linens set the table with flowers dine Al fresco if you can METHOD 1 Preheat oven to 425 F 2 Remove your Caulipower pizza crust from the box and the plastic wrapping and place on a clean surface Add all the ingredients and crack two fresh eggs and sprinkle bacon Place pizza in the oven and bake for 15 minutes 3 Remove from oven and serve Design Your Ideal Week This morning reflect on the selfcare strategies recipes and supplements that worked for you and added joy and vitality to your days Success requires planning and unfortunately right now it seems that a lot of things around us are constantly changing We can control some aspects of our day by laying out our ideal week that includes our favourite foods recipes and selfcare strategies Pause this morning to create that ideal week COLD BREW MOCHA WITH NATURAL FACTORS COLLAGEN Serves 1 The recipe below is an elevated version of your favourite coffee shop splurge I NG R E DI E NT S cup of strongly brewed coffee or cold brew coffee cup of chocolate nondairy milk 1 scoop of Natural Factors Total Body Collagen unflavoured Ice 44 Natural Factors Total Body Collagen is unique in that it combines essential nutrients that promote healthy skin muscles and connective tissue It features Verisol bioactive collagen peptides hyaluronic acid L tryptophan L glutamine Vitamin C and biotin METHOD 1 Blend all ingredients together in a blender or mix thoroughly until combined 2 Pour over a glass filled with ice 45

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LUNCH DINNER MIXED GREEN SAL AD AND VEGAN CAESAR DRESSING I NG R ED I ENTS Dressing 4 Tbsp of hummus cup of olive oil OR cup of olive oil 3 Tbsp of water 2 Tbsp of lemon juice 1 tsp of Worcestershire sauce optional 2 Tbsp tahini cashew butter or mashed avocado 1 Tbsp Dijon mustard 1 2 cloves of garlic minced Pepper to taste ME TH OD 1 In a medium bowl whisk all the ingredients together until well combined OR place all ingredients in blender or food processor and blend until smooth 2 Store leftover dressing in a mason jar in the fridge for up to 1 week When ready to use remove from the fridge and let sit on the counter for 5 10 minutes then serve over greens or as a dip BEAN AND BUTTERNUT SQUASH SOUP Makes 8 one cup servings Tip Double or triple soup recipes to have extras to freeze and have on hand for easy meal prep I NG R ED I ENTS 1 14 oz can of butter or cannellini beans 1 14 oz can of diced roasted tomatoes onion chopped 1 2 cups of butternut squash peeled and cubed 2 cloves garlic 4 cups of vegetable broth 3 oz each of chopped basil and parsley 1 tsp of dried oregano can or 1 sweet cooked and mashed optional adds creaminess 1 2 cups shredded greens kale chard collards or spinach 46 ME TH OD 1 In a large pot melt coconut oil and saut onion Next add squash garlic and oregano 2 Once onion has softened and squash has browned slightly add tomatoes beans and broth 3 Bring to a simmer and add herbs and sweet potato if using 4 Serve as is or if you prefer a creamier soup blend until smooth with an immersion or high speed blender 5 Remove from heat and add greens of choice before serving 47 LUNCH DINNER MIXED GREEN SAL AD AND VEGAN CAESAR DRESSING I N G R ED I ENTS Dressing 4 Tbsp of hummus cup of olive oil OR cup of olive oil 3 Tbsp of water 2 Tbsp of lemon juice 1 tsp of Worcestershire sauce optional 2 Tbsp tahini cashew butter or mashed avocado 1 Tbsp Dijon mustard 1 2 cloves of garlic minced Pepper to taste ME TH OD 1 In a medium bowl whisk all the ingredients together until well combined OR place all ingredients in blender or food processor and blend until smooth 2 Store leftover dressing in a mason jar in the fridge for up to 1 week When ready to use remove from the fridge and let sit on the counter for 5 10 minutes then serve over greens or as a dip BEAN AND BUTTERNUT SQUASH SOUP Makes 8 one cup servings Tip Double or triple soup recipes to have extras to freeze and have on hand for easy meal prep I N G R ED I ENTS 1 14 oz can of butter or cannellini beans 1 14 oz can of diced roasted tomatoes onion chopped 1 2 cups of butternut squash peeled and cubed 2 cloves garlic 4 cups of vegetable broth 3 oz each of chopped basil and parsley 1 tsp of dried oregano can or 1 sweet cooked and mashed optional adds creaminess 1 2 cups shredded greens kale chard collards or spinach 46 ME TH OD 1 In a large pot melt coconut oil and saut onion Next add squash garlic and oregano 2 Once onion has softened and squash has browned slightly add tomatoes beans and broth 3 Bring to a simmer and add herbs and sweet potato if using 4 Serve as is or if you prefer a creamier soup blend until smooth with an immersion or high speed blender 5 Remove from heat and add greens of choice before serving 47

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WEEKLY MEAL PLAN PREPPING Allocate one night a week to planning and prepping your meals and snacks for the week your future self will thank you Start with a template look at flyers for items on sale or cookbooks for inspiration and build out a menu for the week To reduce time in the kitchen follow a few key strategies Buy clean and prep chop and divide your produce when you bring it home from the store This makes it easy to add into salads stir fries and soups for quick meals Cook a larger batch of protein at once and divide for meals and snacks Cook a batch of grains or complex carbohydrates for an easy base for meals examples include quinoa rice sweet potatoes and or squash Have a favourite dressing recipe Make a larger batch weekly to easily dress salads and bowls Fresh made protein bites muffins cookies or pancakes can be frozen and quickly reheated if desired for a fast breakfast or snack option Create your favourite restaurant meals at home Start a recipe swap or food swap Make family members responsible for cooking and sharing larger batches of food it creates variety in your fridge and reduces some of the workload and costs 48 49 WEEKLY MEAL PLAN PREPPING Allocate one night a week to planning and prepping your meals and snacks for the week your future self will thank you Start with a template look at flyers for items on sale or cookbooks for inspiration and build out a menu for the week To reduce time in the kitchen follow a few key strategies Buy clean and prep chop and divide your produce when you bring it home from the store This makes it easy to add into salads stir fries and soups for quick meals Cook a larger batch of protein at once and divide for meals and snacks Cook a batch of grains or complex carbohydrates for an easy base for meals examples include quinoa rice sweet potatoes and or squash Have a favourite dressing recipe Make a larger batch weekly to easily dress salads and bowls Fresh made protein bites muffins cookies or pancakes can be frozen and quickly reheated if desired for a fast breakfast or snack option Create your favourite restaurant meals at home Start a recipe swap or food swap Make family members responsible for cooking and sharing larger batches of food it creates variety in your fridge and reduces some of the workload and costs 48 49

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