Bernadette Yoga and Wellness

Let your intention flow...

#Veganuary, lets do this!

Lessons from 2020

SELF-CARE What's your idea of self care?

Hope you had a wonderful one!

' , N... (my fellow titos & titas would know this ) Seriously though, lets talk about this statement, "' ." A very common line I hear when people start to talk about their current health concerns- high blood pressure, diabetes, liver issues, allergies, gut issues, just to name a few.... . . Tbh, I've lost too many relatives due to cardiovascular diseases and so many are currently under medication Sad reality. , ' ' . My gun may be loaded but... not to pull the trigger. And I CHOOSE a healthy lifestyle because I want to live a life full of energy and vitality. There's still so much I want to see, explore, and live for! . If you already have, there's still hope though! You can still choose to liver healthier! That's the beauty of it, nature provided you with what you need to get better. ! #choosehealth I choose not to be victim of my genes. I hope you do too, for yourself and your loved one! Empowering you, B #Byogawellness #holisticnutritionist #vegannutritionist #plantbasednutritionist #plantbased #plantsasmedicine #nutritionist #pinoyvegan #healthandwellness

, ! Yes, it is important to eat healthy, it really is! But if you don't enjoy your food, or have negative feelings about it, then current "healthy ways" are not going to be sustainable. When you take time to eat and enjoy your food, it signals your body to secret enzyymes that breaks down your food properly! When you're stressed out about it, the body is not relaxed, digestion doesn't become a priority.... Give grace. Smell, taste, feel your food. Eat without gadgets or tv. Eat with loved ones. Feel nourished! So the next time you have that vegan donut , which is my guilty pleasure, a big bowl of salad or a plateful of nachos , or whatever it may be, ENJOY IT! ... , ' ! Happy Monday, friends! Hope you had a meaningful and wonderful Thanksgiving weekend! - , always!!! . . . #byogawellness #BVeganKitchen #holisticnutritionist #vegannutritionist #plantbasednutritionist #foodasmedicine #foodinspiration #plantpower #plantbasedmeals #PinoyVegan

HAPPY THANKSGIVING TO YOU AND YOUR FAMILY!!!

- 2! Did you know that you can reverse Diabetes 2? That it is mainly contributed by diet and lifestyle? That you don't have to be a victim of this disease?... That it is preventable? I have a lot family and friends here and in the Philippines who are either diabetic or border line diabetic , (T1D) (T2D) - not responding well to insulin. I can talk about the intricate details about this process but not in this post : High fat diet, esp saturated fat; refined carbs and sugars; sedentary lifestyle; more fat cells in the body (overweight) // : Decrease saturated fat from processed food, meat, dairy: increase whole plant foods; exercise regulary; manage stress , in your body leading to different complications like blindness, kidney failure, heart attack, and stroke. Do you have Diabetes or know someone who has? There is hope! Yes, meron, meron, meron! Choose not to be a victim, for youself and your family! Kaya mo yan! And I am here to guide you ~B Your friendly Filipino Nutritonist , ' ! @ Vancouver, British Columbia . . . #byogwellness #thrivingvegan #plantbasednutritionist #vegannutrition #plantbased #plantbasednutrition #plantpower #healthandwellness #healthylifestyle #holisticnutritionist #plantsasmedicine #pinoyvegan

, ' ! ' , Yes, born and raised in the Philippines, in the lechon (roasted pig) capital of the country, Cebu! #islandlife I moved here almost 4 years ago and got married! = # + . I didn't dislike vegetables but it wasn't my favorite. 9 years ago, I decided to be a vegetarian, a big shock to my family! ... ' . - had to learn, otherwise we'll starve or keep eating fast foods! It was definitely a struggle, but somehow I found joy in making healthy dishes! ' . "Di ko kaya yan. Ang hirap. Ang mahal. Ang sarap ng lechon or ng baboy. Grabeh ka naman!" And I totally get it! I said those exact lines too! No one knew what "vegan" was in my island! Fast forward... here I am, a - . - because di mo nakasanayan, you're not used to it! That's why I am here - to guide you and empower you in making healthier choices for yourself and your family! #BawalMagkasakit I did it, you can too! What are your challenges in eating more plants? Comment below! ~B

Who would've thought that being surrounded by kale would me this happy? , -. , , , , , , ... It's great in smoothies, salads (massaged), soups (chopped), baked into chips! Freezes so well too! Eat your greens, friends! They're good for you ~ B . #byogawellness #BVeganKitchen #holisticnutritionist

Weekend Brunch just got so much better! I used to love eggs benny! Now, I get to enjoy it without cruetly! Thank you @itslizmiu for the awesome hollandaise sauce recipe! Go follow her ... 1/2 c cashews, soaked in boiling water for 1hr, drained 1/2 c water 1 T lemon juice 1 T apple cider vinegar 1/4 tsalt 1 t dijon mustard 2 t nutritional yeast turmeric (optional - for colour) 3 T vegan butter 1 T white wine water to thin Blend soaked cashews, water, lemon juice, apple cider vinegar, salt, mustard, nutritional yeast and a tiny pinch of turmeric together until very smooth. In a saucepan, melt vegan butter, add white wine. Let cook for about 30 seconds-1 min. Pour the blended mixture into the pan and whisk immediately - sauce will burn and may get lumpy if you don’t whisk. Whisk until the sauce thickens and smoothens! Add a little water to if too thick. I just mixed tamari, rice vinegar, liquid smoke, maple syrup, smoked paprika. Dipped sliced extra firm tofu, let it marinate for a bit, baked at 400 for 10-15 mins each side. ! !

Each day is a new beginning A chance to take that big leap A chance to correct mistakes ... A chance to do better. Each day is a chance to step back A chance to take a break A chance to rest and maybe play! Each day is a chance to be kind A chance to do a good deed A chance to help in need A chance to spread love. Each day you have a choice... Make It Beautiful Not just for others Especially for yourself. Each day is a blessing from God. Be a blessing. Be the beautiful you! . , , . Blessings your way, friends!

! Last quarter of the year and even though I'm not ready to let go of summer, FALL IS HERE! , . , like pumpkins, carrots, beets, potatoes, kale etc. Loads of apples - think apple pie!... Here's is a versatile soup that allows you to consume a variety of fall vegetables in a bowl! Bake ar 400F until soft - Squash, carrots, sweet potatoes, apples (softens first), whole onion, bulb of garlic Chop onions, peel garlic, slice other veggies and transfer to a pot. Add water & plant mylk. Add seasonings: cinnamon, nutmeg, clove, ginger powder, cayenne-optional, s & p Stir and let it simmer. Transfer to a blender & blend til smooth. Add liquid if necessary. Place back in pot. Add chopped greens like kale. Adjust seasoning. Simmer. Enjoy! Listen to your body, it tells you what it needs to stay nourished. Choose nourishment over convenience, fresh over processed, prevention over cure. Empowering you, B

@ : 8 - , , . for all the love and support since the beginning. , 4, 9 , .... When the studio opened in 2012, I taught the beginners classes at 3pm. Eventually, I had the confidence to teach a Vinyasa class, then power classes, then a teacher training. You see, my practice and teaching grew in this studio. And I have all of you to thank for. @yogahubjen you've believed in me since the beginning and trusted me to be a partner. Thank YOU! Love you! I hope we can come together one more time, even virtually, to celebrate the studio that brought us all together -@yogahubph See you on the mat, Yogis! "Not all storms come to destroy your plans. Some come to clear your path."

These photos do not sum up the beautiful memories that I have with YogaHub Cebu, my yoga home in the Philippines. YogaHub is more than just a studio. It is a wonderful community that we all have built for the past 8 years. We owe it to our dedicated staff, amazing teachers, wonderful students, and supportive partners. It was a collective effort, built from love - for the practice and for everyone part of it. A special shoutout to @yogahubjen, the face of @yogahubph! Without... you, your vision, your love and sacrifice, there is no YogaHub. Your selflessness and genuine love for the community is beyond measure. I can't thank you enough for believing in me 8 years ago to teach a class in the studio, and be a partner later on. So many firsts for me in YogaHub: First workshop, continuing education, teacher training, retreats, collabs, etc. This is where I really grew in my practice and teaching. I owe who I am as a teacher to YogaHub. DAGHANG SALAMAT. THANK YOU! These words will never express the gratitude I have for this community. No goodbyes, just see you later. Your practice will continue, the community lives. YogaHub studio may be closed, but our hearts remain open. The love stays. The studio is officially signing off. Our heart breaks... but the light shines through those cracks. Namaste, my beloved students, teachers & staff. THANK YOU FOR BEING FAMILY! @ Burnaby, British Columbia

& It took me a long time to be comfortable going upside down. For one, we are always upright, unless its time for bed! , coz it's something different... it's something we aren't familiar with! , , "". I try to approach it with curiosity and play. #onandoffthemat... I love teaching Inversions too, the same way I love the basics. They are equally fun & challenging! And I teach both in my online classes- always prepping you for more complicated poses. ' ! It's not just about getting stronger and flexible. It's more of listening to your body and being comfortable with it. Practice with me and let's play and be curious and at the same time! Register through the link in my bio! See you on the mat, yogis!

& - I lost weight when I became vegetarian. With the very little knowledge I had on plant-based cooking, I drank my fruits and veggies. #greensmoothies for the win! ... , ' ! (There you go for those who have been wanting to lose weight ) I even went to the doctor to have myself checked! My blood test results showed that I needed more fat and that I probably needed to eat more! I felt strong with so much energy though. , , . I also didn't know anything about balanced diet & nutrition. I learned along the way and happy to know better now ! . We're so lucky that we now have access to so much information about going plant-based. There are so many easy recipes, substitutes, resources and people all over the world who can inspire you! , , Here to support you in your journey - nutrition consultation, cooking lessons, wellness support, and cheerleader!!! No need to count calories Have you been wanting to lose weight? ' -? Let's chat! , B . . . #byogawellness #holisticnutritionist #holisticnutrtition #plantsforthewin #vegannutritionist #plantbasednutritionist #vegannutrition #weightloss #eatyourveggies #plantsasmedicine #nurtureandnourish