Rose Nutrition

11/03/2023

I love tea! I am a bit of a tea nerd actually. The history, culture and health benefits are fascinating. In this weeks blog I have written a bit about the all of the above.
Brew your self a cup of tea and enjoy the blog.

The legendary first cup of tea was had by the Chinese Emperor Shen Nong while sitting in his Camellia Garden when a leaf from the Camellia tree accidentally dropped into his hot water to flavour wh…

06/22/2022

Happy day 11 of the Spring Wellness Challenge.

If you have been part of the wellness community for five minutes you have probably heard that you should be journaling on a regular basis, but do you know why? I recommend journaling regularly to my clients for three main reasons:

1st- Tracking Your Progress
2nd- Mental and Emotional Dump
3rd- Shifting your Mindset

I have been working on my journal format for a while and have come up with a way that allows for reflection, planning, mindset, and gratitude. You can find the printable journal format in my blog post, and test it out for yourself.

if you want to learn more check out my most recent blog linked in my bio.

04/01/2022

This is no joke ... It's April

This year has been flying by. Things are opening up, the weather is getting nicer, and summer is just around the corner. So, here's a question, how are your New Year's resolutions or goals doing? Progressing? Stalling? Or somewhere in between?

This April I put forth the Challenge to kick start your spring. Check out today's blog to find out more details.

03/25/2022

ok … I have been obsessed with something lately

I have made this Carrot Cake Oat Bake 5 times in the last month. I love oat bakes in general as they are one of my favorite breakfasts that I can prepare ahead of time and get the benefits of oatmeal without having to cook it everyday.

What I like about this Oat Bake in particular is how it has added fiber from the carrots, pineapple and coconut, plus extra healthy fats from the walnuts and other seeds. I’ve been playing with toppings to add more protein and have started using a silken tofu and cashew topping with vanilla protein powder.

As someone who is not a morning person, this Oat Bake has not only made my morning a lot easier but has become something that I look forward to starting my day with.

Comment below what’s your favorite breakfast food?

03/22/2022

What's the first thing you think of when you think about self-care? Hot bath, a cup of tea, maybe if you’re feeling zesty a spa day. Yet self-care is way more than just relaxing.

Recently I have been focusing on my own personal self-care and what truly makes me feel less stressed, more relaxed, and more productive. I have found that there are 3 key areas that seem to be rarely thought of as part of a self-care routine that are now integral parts of my self-care routine. These 3 areas are planning, simplifying, and focusing on my own goals.

Want to hear more? Check out the link in my bio to find my most recent blog.

03/19/2022

Self-care is more than just relaxing or soaking in a bath.

Let me explain what I mean. When you are highly stressed what would be the most beneficial for your mental state and energy levels? While sitting in a bath for as long as possible may be a nice escape, once you’re dried off you still need to face everything you’re escaping from. Outside of the cozy bathroom, the situation hasn’t changed. Whereas, if you sat down and planned, organized your thoughts and tasks, and then prioritized them, you might feel a bit less stressed when facing the chaos surrounding you.

Now don’t get me wrong, I love a good bath where you can escape from the chaos of the world outside the bathroom door, but you, unfortunately, can’t stay in there forever.

However, I have learned in my personal experience that my self-care has to include listing, prioritizing, and organizing myself and my space around me before facing the world. It allows me to fill my cup in a way that makes me confident that I’m swimming through not drowning in my endless todo list.

If you find this topic interesting check out my next blog coming out on Monday.

03/18/2022

I’m a bit of a tea lover. Mostly because coffee usually makes me so hyper that I can’t focus on the tasks that I need to do, but also because I love the diverse flavors and benefits that come from drinking tea.

Keeping with the theme of the week, I am going to talk about green tea and its benefits.

All teas come from the younger leaves of the tea plant (Thea Sinensis or camellia sinensis), depending on how they are processed you get the different types of tea for example white, green, black, oolong, or pu’erh teas. To make green tea, he leaves are unfermented and unoxidized and are quickly dried by either pan frying, sundried, or steamed. After being dried, an additional flavor component can be added to make many specialty flavored green teas we enjoy like the classic jasmine green tea which has jasmine flowers added to scent the tea.

Green tea has been used by Japanese Buddhist monks since 800 AD, as part of the meditation practice to help them stay awake and remain focused. This is due to the caffeine that’s in it but also the L-Theanine which are amino acids that prolong the boost in energy and slow the notorious caffeine crash. Green tea is also high in antioxidants, minerals and vitamins. However, benefits often are seen after drinking around 8 cups of green tea.

Do you drink green tea? If you like me nerding out about different foods, let me know what other foods you want me to talk about in the comments below.

03/16/2022

I’m sure you have heard this quote being thrown around

“Practice makes perfects”

I both love and hate this quote.

1st, I love the messaging that over time you will become better and better, and it’s true. While cleaning out my office I had found some old posts that I had written early last year. Not wanting to waste perfectly good content I retyped them to see where they would fit in my consent schedule. Yet you won’t see them any time soon unless you look back on my consent from a year ago. Why you may ask… my writing has improved. I have let go of formulas that did vibe with me, and have become more confident in saying my voice through my written content.

This improvement in skills, figuring out what you vibe with, and developing the confidence to be yourself, are all things that you develop through regular and consistent practice. This applies to all skills: cooking, exercise, meal planning, self-care, riding a bike, running, lifting weights, you name it this principle of regular practice will lead to improvement in any area you focus on.

Now let me explain why I hate this quote. Really, it’s just one word… Perfect. As a perfectionist, perfection is an endpoint that causes anxiety often to the point of procrastination, that is if I start something new at all. Perfection is also an impossible endpoint, there will also be room for growth in whatever field you focus on.

Rather, although it’s less catchy, I would prefer “Practice makes Progress” or “practice makes for growth”. With the focus on Progress and growth, we celebrate all the small achievements and milestones rather than comparing our current ability with what we perceive as “perfect”

03/15/2022

St. Patrick’s day is coming up, I hope you are just as excited as I am. Green is my favorite colour so I have always gotten pretty excited to celebrate the holiday since I was little. Now that I’m old it seems that this grade school tradition has been exchanged with drinking green beer. However, rather than drinking cheap beer died green, I prefer to play with my food and see how many green foods I can eat without the use of food died and sticking to whole foods. For me, it’s way more fun to play with my food over the day when compared to getting drunk on green beer.

Over the years that I have been eating green on St. Patrick’s day, I have found that these five foods have been the true MVP.

Interested? check out the link to my recent blog through the link in my bio.

03/11/2022

I am so ready to start traveling and trying out new foods, until then my kitchen and local markets will have to make do.

I love exploring different cultures through food, learning about the ingredients that make their food culture unique.

Tonight I took a little trip to Korea with this vegan bibimbap by feasting at home ( on IG). The star of the show was the Gouchujang which is a Korean red chili paste that’s kinda like a spicy miso in the sense that it is a fermented rice and soybean paste but with chilies added to it. This added a lovely spicy, mild sweetness and the savory notes that are similar to miso.

It turned out so well and will be added to my rotation of recipes. It was a well balanced meal with ample amounts of veggies, rice base, protein and some fats in the dressings and marinades. This recipe would also be good with the addition of eggs, or substituting the tempeh for animal protein with the same marinade, if you’re interested in increasing the protein and decreasing that carbs.

Are you interested in trying? Check out her IG page for this and her many other recipes, and let me know how it turns out.

03/09/2022

I had Covid, I’m better now although it is taking a while to get back to my normal energy levels.

Yes, I was double vaxed before getting sick and have had my booster once I was feeling better, I had taken as many precautions as I could, and yet I still got it.

But getting Covid made me realize something. I'm really bad at taking time off. Even when I'm sick stuck in bed for 3 days with a crazy headache, body aches, and nasty couch, I still worry about missing work, planning my social media content, missing uploads, blaming myself for not being productive, and then feeling guilty when I don't meet MY expectations... Because I'm literally sick in bed.

Health requires time to rest and recover, yet in our modern Western hustle culture, the messaging is often “you sleep when you’re dead and you grind until then”.

I'm learning to relax more, regularly set aside time for self-care, and let go of expectations. Especially when you are burned out or sick.

Stay safe out there, eat your veggies, hug your loved ones and give yourself time to recover. Health is your greatest asset.

03/07/2022

On the surface, dieting and a healthy lifestyle may look similar. Both can lead to weight loss, changes in eating patterns, and a change in activity levels. However, there are major key differences to these two when you look under the surface at the behavior, habits, and most importantly the difference in mindset. So let’s get into it.

Interested? 🤔Check out my new blow through link in my bio to find my most recent blog.

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