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Living Transformations Wellness, Edmonton, AB (2025)

08/13/2021

Inner critic and jugement go hand in hand and can take a toll on mental and physical health. Society today is all about promoting "perfect flawless" women,when in fact there is no such thing!

Learning to love and honor our bodies is key to body positivity and mindset transformation. Start with looking in the mirror before you get dressed everyday and saying "thank you, I love you, your beautiful" or finding that body part you wish you could change and finds somthi h positive to say about it. For instance (thank you stretch marks and extra skin for providing a home for my children to grow and develop prior to me meeting them) the way we talk to ourselves changes the way we look yourself. starting a healthy positive diologue with your inner critic,stopping those judgemental opinions before they arrive.

The other day I talked about creating a gratitude practice and our bodies are definitely one thing to be grateful for. They are so amazingly strong and supports us through so many life changes, abuses, illnesses and us women can grow another human being!

Bodies of all shapes and sizes are to be celebrated stop being your worst enemy, criticising all your flaws and thinking your not good enough because of ....blank..... you were made exactly the way you are for a reason be proud, stand confidently, and celebrate your flaws! Your beautiful the way you are!

08/11/2021

Today is letter H of our ABC's of nutrition and wellness month.

Its about healthy habits, many of us often wait for new years or a birthday,or specific life celebration to start a new diet or to get in the habit of going to the gym. Many healthy habits don't need to wait for a special time of the year you can start them at any time and most of them are easy to incorporate into daily life.

1)drink water- our bodies are made up of water, we need it to lubricate our joints, aid in elimination and support our organs with detoxification.
To find out how much water your body needs calculate your weight x 0.67 =water intake oz (add 12 oz for each 1/2 hr of excersise)🥛

2)move your body- moving your body for just 30 minutes a day increases circulation, increases mood, and promotes healthy tissue throughout the body. Excersise doesn't always have to be strenuous and sweaty an evening walk or bike ride provides you with same above benifits. 🚵‍♀️

3)eat more fruits and vegetables, eating fruits and vegetables provides your body with antioxidants,natural fibres and various vitamins and minerals to support growth and optimal body function. Aim to eat vegetables at every meal, and 2 fruits a day. 🍇🥦

4)practice gratitude, gratitude lowers stress, improves mood, and supports a healthy mindset. You can practice gratitude in many ways you can keep a gratitude journal,create a prayer, speak it outloud or say quietly in meditation. The more gratitude you display the more is returned to you. 🧘‍♀️

08/10/2021

Letter G for our wellness and nutrition month stands for get outside.

There's nothing better then enjoying time in nature, it reduces anxiety and stress, enhances serotonin, and provides a good dose of vitamin D (as long as its sunny).

Were at the lake for the week camping and connecting with nature, celebrating birthdays and soon back to school.

Have a fantastic day today ill back again tomorrow for the letter "H"

08/06/2021

Today is letter F of our August ABC's if nutrition and wellness.

Our f word of the day is fun!!! Whether it be in the kitchen,life or wherever just have fun.

Having fun reduces stress,
Increases serotonin levels, boosts energy and increases productivity.

Make a point of having more fun by including activites in your daily life that spice it up. A few ideas are
🏡 change up your routine,
⏰live in the moment,
🎭learn a new skill,
💇‍♀️change your hairstyle,
🌿find fun in simple pleasures

Once you incorporate more fun we become more relaxed, less worried about little things, and can easily find joy in the daily grind.

Have a fantastic Friday!!

08/06/2021

Today's letter is E- eat real food!

Its so important to know where you food come from,all these veggies (beet greens,Swiss chard and beans) came from my garden. 💕 Eating and growing your own food has so many health benifits.
A)you nkownwhere the food came from
B)you know how it was grown,whats been put on them.
C) all the vitamins and nutrients are intake, shipping and handling diminishes the nutritional value of our foods.
D) home grown food tastes sooo good.

08/04/2021

Here in Canada much of our year is spent indoors hiding from the figid temperatures of winter, making it nessecary to supplement to ensure we are getting enough. The current RDA for vitamin D is 600 iu's for ages 1-70. It can be found in egg yolk, fatty fish and fortified milk.
Your body also synthesises vitamin D from the suns uv rays, making it that much more jmpirtat to get outdoors and enjoy the sunshine.

08/03/2021

Vitamin C can be found in fruits and vegetables like oranges, red/green pepper, broccoli and brussel sprouts. The vitamin C content in these foods can be easily reduced by prolonged storage and cooking,choose to steam your vegetables to keep the vitamin and mineral content in tact. Consuming 5 varied serving of fruits and veg you can acheive more than 200mg of vitamin C.

The RDA for an adult female is 75mg (more is required if pregnant or breat feeding)and 90 mg for a male. People who smoke also require 35mg more vitamin C, studies have shown smokers have lower plasma and higher oxidative stress than non-smokers.

Vitamin C has been used to help prevent/treat numerous health conditions such as cardiovascular disease,macular degeneration,cataracts, cancer (prevention and treatment) and the common cold. As always consult with your doctor prior to supplementing to make sure its right for you.

08/02/2021

B vitamins are water soluble, and best taken together.

B1- converts nutrients into energy
B2-converts food into energy and acts like an antioxidant
B3-plays a role in DNA production and repair,along with cellular signaling and metabolism
B5-involved in hormone and cholesterol production
B6-involved in red blood cell production, creates neurotransmitters and ammino acid metabolism
B7-essential for fat and carbohydrate metabolism and regulates genetic expression
B9-needed for cellular growth, formation of red and white blood cells, cellular division and ammino acid metabolism. Supports fetal growth and development
B12-red blood cell development, neurological function, DNA production.
It's important that vegans take a supplement of B12 since this vitamin is found primarily in animal sources such as eggs and meat.

By consuming all the B vitamins it can reduce fatigue, boost mood and improve cognitive performance. Can also reduce symptoms of anxiety and depression.

Since these vitamins are water soluble your body does not store them and will get excreted through urine.

08/01/2021

During the month of August I will be doing the A,B,C's of nutrition. Everyday I will be providing information to support awareness and understanding of our bodies needs to operate at an optimal level. Follow along.

Today we are starting with "A". I chose Vitamin A because its an important micronutrient and antioxidant that plays many roles within our body. It supports immune function, reduces free radicals with our body, regulates genetic processes, promotes eye health and reduces risk of infections.

The RDA (recommended daily allowance) for an adult over the age of 14 is 3000 iu's (international units) this can be achieved by eating 2 medium sized raw carrots, or having beef liver for dinner.

This fat soluble vitamin is stored within the body and is used as needed. Demands for vitamin A increase at times of stress, illness and infection so its important to consume your RDA.

Not enough Vitamin A in the body can cause night blindness,dry eyes/skin, and can decrease protection against illness and environmental carcinogens potentially making you sicker.

Vitamin A along with C and E are a powerhouse antioxidant combination.

07/28/2021

Another quick and easy family friendly meal this evening. Chicken balls, garden veggies (carrots,beets and beet greens)and a dressing free greek salad.

Such an easy and quick meal to make,it was ready in 15-20 minutes

Ingredients
Chicken balls:
Ground chicken
Green onion
1 egg
I also added beet greens into them for some added nutrients.

Dressing free Greek salad:
Tomato
Orange & red peppers
Cucumber
Onion
Feta cheese
*I usually add olives but didn't have any in the pantry

Try this meal out and let me know what you think.

07/23/2021

Simple family friendly Chicken stir-fry for dinner tonight.

Recipe
1 tsp olive oil
1 package ground chicken
1/4 cup diced onion
4 diced garlic cloves
1 orange pepper(or any colour)
3 carrots
1 package kale slaw
1/2 cup beet greens
Vermicelli noodles
4 tbsp oyster sauce
4 tbsp soy sauce
Pinch salt and peper

Instructions
1) In a sautee pan add in olive oil as the pan heats up
2) add in onion and garlic for 1-2 minutes
3) add ground chicken meat
4) as the chicken cooks prepare veggies (slicing carrots, peppers, and cut beet greens into small pieces)
5) boil water for Vermicelli noodles
6) once chicken is fully cooked add the carrots and peppers
7) once carrots and peppers are soft add beet greens and kale slaw.
8) add in oyster sauce, soy sauce and salt & pepper.
9) Cook until greens are soft and combined into mixture
10) once noodles are ready place in bowl or on a plate cover with chicken and veggies.

Enjoy!

07/16/2021

Our nervous system is the command center for our entire body. It originates in the brain controling movements,digestion, breathing and many other processes throughout our bodies.

If we have heavy thoughts,feelings,emotions or stress of any kind our sympathetic nervous system reacts by generating a fight, flight or freeze response where our body's constantly in a state of protection. Chronic stress raises cortisol levels within the body promoting inflammation,weight gain,hormone imbalances, digestive issues, heart disease and diabetes.

Managing stress and calming the nervous system is essential to our health, you can do so by eating stress reducing foods such as avocado,bananas or dark chocolate. Consume supplements containing magnesium such as Calm powder. Or create a relaxation practice such a meditation, breathwork, yoga,adding excersise such as a walk or any type of workout will help too.

We all have stressors of some sort in our lives and every body holds/ manages it differently, the key is to find a way to reduce it and keep it at bay before it affects your health.

Living Transformations Wellness

08/13/2021

08/11/2021

08/10/2021

08/06/2021

08/06/2021

08/04/2021

08/03/2021

08/02/2021

08/01/2021

07/28/2021

07/23/2021

07/16/2021

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