Vitality Holistic Health

Vitality Holistic Health This page is for my clients and for everyone interested in building vibrant health and vitality. All information is based on the latest research. ❤️

On repeat ... 😜
03/04/2026

On repeat ... 😜

Try something a little different ... Baked Asian Meatball Lettuce WrapsIngredients:1/4 cup whole milk 1/4 cup Panko brea...
03/04/2026

Try something a little different ...

Baked Asian Meatball Lettuce Wraps

Ingredients:

1/4 cup whole milk
1/4 cup Panko breadcrumbs
1 1/2 lbs ground chicken, beef, or turkey
1/4 cup finely chopped scallions (white and green parts)
1 Tablespoon minced garlic
2 teaspoons minced fresh ginger
2 Tablespoons low sodium soy sauce (or coconut aminos)
1 large egg, lightly beaten
1/2 cup hoisin sauce
1/4 cup blackberry preserves
1 head Boston lettuce, leaves separated
Sesame seeds, for garnish

Instructions:
Preheat the oven to 500ºF and spray a mini-muffin pan or baking dish with cooking spray.
In a large bowl, stir together the milk and Panko breadcrumbs and let them sit for 5 minutes.
Add the ground chicken, scallions, garlic, ginger, soy sauce and egg to the bowl with the breadcrumbs. Use your hands to mix the ingredients just until combined.

Shape the meat mixture into balls using about 3 tablespoons of meat per meatball. Place the shaped meatballs into the prepared pan and bake for 15 minutes, or until the meatballs are fully cooked.
While the meatballs are baking, whisk together the hoisin sauce and blackberry jam in a small sauce pan over medium heat.
Remove the meatballs from the oven and either transfer them in batches into the glaze, tossing to coat, or brush the meatballs with the glaze. Place one or two meatballs in each leaf of lettuce, sprinkle with sesame seeds and serve. 😋

Melatonin's cautionary tale ...March 2026Research into a popular sleeping aid has some scientists concerned about long-t...
03/03/2026

Melatonin's cautionary tale ...
March 2026

Research into a popular sleeping aid has some scientists concerned about long-term usage.

A recent analysis of adults with insomnia, which has not yet been peer-reviewed, found that people prescribed melatonin for more than a year are at greater risk of heart issues.

Among more than 130,000 adults across multiple countries, those who were prescribed melatonin long-term had an 89 percent higher risk of heart failure over five years, and were twice as likely to die from any cause, compared with those not prescribed melatonin.

The results suggest that longer-term uses of melatonin need to be studied further to ensure they are safe.

Melatonin is typically considered safe and well-tolerated for short-term use among those who are not pregnant or breastfeeding. That means around 1 to 2 months.

There are limited studies on the supplement's effects after that time, a situation that some researchers believe should be remedied, especially as the supplement grows in popularity.

The research was presented last November at the American Heart Association's Scientific Sessions.

"Melatonin supplements may not be as harmless as commonly assumed," medical scientist Ekenedilichukwu Nnadi at SUNY Downstate/Kings County Primary Care in New York said at the time.

"If our study is confirmed, this could affect how doctors counsel patients about sleep aids."

A secondary analysis found that those who took melatonin for over a year were almost 3.5 times as likely to be hospitalized for heart failure when compared to those not taking melatonin.

Plus, the risk of dying from any cause jumped from 4.3 percent to 7.8 percent between groups.

Melatonin products might be based on a natural hormone, but that doesn't mean there aren't risks.

Try to soak in those rays when you can! And more sunny days ahead!! 🔆🔆🔆
03/03/2026

Try to soak in those rays when you can! And more sunny days ahead!! 🔆🔆🔆

Easy, light vinaigrette!Dressing Ingredients:1 tablespoon olive oil¼ cup of water2 tablespoons fresh minced dill (option...
03/03/2026

Easy, light vinaigrette!

Dressing Ingredients:
1 tablespoon olive oil
¼ cup of water
2 tablespoons fresh minced dill (optional)
1 teaspoon of garlic powder
1 tablespoon apple cider vinegar
1 ½ teaspoons of maple syrup
1 tablespoon of dijon mustard
Salt and pepper to taste

Keep on keeping on! 👍
03/03/2026

Keep on keeping on! 👍

You can't beat beets for a long list of health benefits! Eat them roasted or boiled, juice them, pickle them ... include...
03/03/2026

You can't beat beets for a long list of health benefits! Eat them roasted or boiled, juice them, pickle them ... include them in some way for their great health benefits!

Beets are one of the most powerful natural health boosters, and here are some of their health benefits:

- If you mix beets and carrot juice, the powerful cleansing properties treat gallbladder and kidney ailments

- Drink beets juice with honey and drink the remedy three times a week on an empty stomach to treat gastric ulcers

- Beets fights liver toxicity and bile ailments, such as diarrhea, jaundice, hepatitis, food poisoning, or vomiting

- It is a potent solvent for inorganic calcium deposits that lead to hardening of the arteries

- The choline it contains detoxifies the liver and treats damage due to excessive alcohol abuse

- It is highly alkaline and treats acidosis

- The high iron content regenerates and reactivates the red blood cells and supplies fresh oxygen to the body, while copper makes iron more available in the body

- It normalizes blood pressure

- Betaine has powerful anti-cancer properties and protects against colon or stomach cancer

- Beets are powerful cleansers and fight inflammation, so they relieve gout

- It is rich in cellulose that eases bowel movements and treats chronic constipation

- Add a bit vinegar to a cup of beet juice, massage the scalp, and rinse to treat dandruff

- Beetroot juice improves stamina and energizes the body, so it is
great to consume it before a sport activity

- The regular consumption of beetroot juice prevents varicose veins and boosts the elasticity of arteries

🌷🌹🌷🌹🌷
03/02/2026

🌷🌹🌷🌹🌷

An easy snack and perfect for watching TV in the evening ... Salt and Garlic Kale chips1 large bunch kale (washed, dried...
03/02/2026

An easy snack and perfect for watching TV in the evening ... Salt and Garlic Kale chips

1 large bunch kale (washed, dried and torn into pieces)
1 to 2tbsp olive oil
1/4 to 1/2 tsp salt

Kale chip instructions

Spray 1 or 2 baking pans lightly with non-stick spray.

Preheat to 375F (if you have a hot oven, keep to 350F)
Rinse and *remove the stems and ribs from the kale and discard. Tear into pieces. Rinse. Pat dry, removing all water.
Spread the kale over the baking sheets in a single layer. Drizzle with olive oil then rub oil in with hands to ensure the kale is coated evenly (massage well into all crevices). Sprinkle with salt and/or garlic powder and any other desired seasonings.
Bake for 10 minutes. Rotate sheets and bake for 10 to 15 more minutes or until chips are dry, crispy and evenly baked.
The chips will make a dry rustling sound when you move them around the pan --- means they're done!
It may take you a time or 2 to get them just how you like them. Enjoy!

"Eat your greens!" Imagine a natural way to boost your immune system, fight off diseases, and increase energy—no prescri...
03/02/2026

"Eat your greens!"
Imagine a natural way to boost your immune system, fight off diseases, and increase energy—no prescription needed!

Dark leafy greens like spinach and kale do exactly that, preferably cooked. But most people aren’t eating enough!

You can chop spinach and add to tomato sauce and meat or bean/lentil dishes. Kale chips are crispy and a great alternative to potato chips.

A recent study from Asia found that eating at least 44 grams of cucumber daily was associated with a remarkable 53% less...
03/02/2026

A recent study from Asia found that eating at least 44 grams of cucumber daily was associated with a remarkable 53% less risk for colorectal cancer. Cucumbers aren’t rich sources of traditional antioxidants like vitamin C. But they do contain polyphenols, saponins, alkaloids and terpenoids which have anticancer properties, and that probably explains why this super-vegetable has been linked to lower risk of four different cancers—including colon and breast cancer.

Blood sugar friendly waffles! We don’t skip waffles.We upgrade them.Blood-Sugar-Friendly Protein WafflesIngredients (mak...
03/02/2026

Blood sugar friendly waffles!

We don’t skip waffles.
We upgrade them.

Blood-Sugar-Friendly Protein Waffles

Ingredients (makes 2 waffles):

• 1/2 cup oat flour
• 1/4 cup cottage cheese
• 1 egg
• 1 tsp baking powder
• 1 tsp vanilla
• Pinch cinnamon
• Splash almond milk (to thin)

Blend until smooth.
Cook in waffle iron 3–4 minutes until golden.

Top with:

• Fresh berries
• 1–2 tbsp Greek yogurt
• Light drizzle pure maple syrup (optional)
OR nut butter for even steadier glucose.

(per serving, without toppings):
Calories: ~230
Protein: 15–18g
Carbs: 24g
Fiber: 3g
Fat: 8g

Add Greek yogurt + berries and you’re easily at 25g protein.

You don’t need to give up breakfast foods.
You just need to balance them.

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Holistic Healthcare for your Best Life!

I am often asked what I DO as an NNCP, Natural Nutrition Clinical Practitioner.

We all understand the importance of regular car maintenance to keep the motor running smoothly for it's best performance. This prevents running into larger problems down the road also.

So it makes sense to place as much ( and more) importance on the restoration and maintenance of our own *vehicle* which is our body. With a healthy body we can get more out of life and try to avoid the pitfalls that come with poor nutrition, defeating attitudes, non-beneficial lifestyle choices as well as the inevitable aging.

My Holistic Health practice involves Customized Healthcare which entails the use of specific and proven diagnostic assessments that will indicate organ and nutrient imbalances specifically. We all have imbalances that are at the *root* of our specific issues.