Blue Spruce Wellness
3025 Westminster Drive N6E 3Y4 London, ON, Canada

If you didn't see my Instagram story announcement # 2 is that Blue Spruce Wellness now has a new home! You can find me at @newcollectiveldn starting October 1st! . . I am super excited to have a space where I can meet clients and do virtual calls from. There are also a wonderful bunch of other holistic practitioners that I cannot wait to work along side with! .... . And look- there is wonderful blue spruce tree out front that I have a view of from my office window! I took that as my cue that this was meant to be . . . Looking forward to showing you my new space once I move in! . . #ldnont #londonontario #519smallbusiness #519ldnont #holisticnutrition #nutritionist #boss #smallbusiness #rhn See more

Beautiful farm haul from @beelovedgardens I'm suddenly regretting not buying more leeks. I love the cross over between summer and fall produce. Cooler nights mean it is short lived. But that's okay- I'm ready for squash season! . . #519ldnont #519smallbusiness #ldnont #londonontario #stthomasontario #elgincounty #mealprep #eatlocal #thankafarmer #markethaul #freshproduce #100milediet #wholefooddiet #organic #swont #ontario #holisticnutrition #foodfirst #naturalnutrition #rhn

Annoucement # 1 . . Everyone's favourite dinner program is coming back with some new recipes and old favourites. Registration will open September 21st and we will begin October 5th! It's been too long and I am extremely excited to get back into the kitchen with everyone again! More details coming soon . .... . #ldnont #londonontario #519local #519smallbusiness #mealplan #whatscooking #whatsfordinner #mealprep #fallfoods #wholefooddiet #bluesprucewellness See more

Grilled white peaches Do you grill any of your fruit? #ldnont #londontario #519local #grilledfruit #whitepeach #eatlocal #whatscooking

Looking at this you might think I am on the no carb and no bun train. You clearly don't know me . . . Tonight I wanted to enjoy my burger without a bun so I did. Not because I felt like I had to. Not because I needed to. Not because I felt guilty. I did it because I wanted to enjoy the flavours of my veggies and burgers together. That's it. It made me happy to think I was enjoying patty pan squash, white russian kale, red oniona and thyme from my garden and a turkey burge...r from a local farm. I listened to what I wanted. Do you? . . But no burger is a burger without a pickle . Tonight I enjoyed my home made fermented garlic pickles. Mmmmmm... #ldnont #londonontario #519ldnont #519local #eatlocal #thankafarmer #veggiegarden #wholefooddiet #holistic #nutrition #bbq #csnn #csnnaa #rhn

A balanced snack doesn't have to be something you don't enjoy. It doesn't always mean veggies and hummus or apple slices with peanut butter. Unless that's what you enjoy of course! . . I love #farmboys giant bags of Himalayan Pink Salt Popcorn. The only ingredients are popcorn, coconut oil and Himalayan Pink Salt. No weird colourings, flavours or preservatives. Add in dark and raw pecans and you have a savoury salty snack to help balance your blood sugars! Usually I will ad...d some fresh berries too but I currently don't have any . . . Remember balanced snacks don't have to be complicated or foods you don't enjoy . . . #ldnont #londonontario #519ldnont #519local #wholefooddiet #nutrition #snacks #whatsforlunch #holisticnutritionist #csnnaa #popcorn See more

Today's dessert is brought to you by the colour yellow #thecolouryellow #dessert #eatlocal #thankafarmer #wholefooddiet #ldnont #londonontario #519ldnont #519local#519smallbusiness #yellowwatermelon #yellowplum

My morning smoothie is finally able to include home grown strawberries. I finally was quicker than the birds and squirrels . . . 1 cup of strawberries can contain upwards of 141% of the recommended daily amount of vitamin C. .... . #holisticnutritionist #nutrition #wholefoodhealth #eatlocal #strawberries #519ldnont #londonontario #swont #stthomasontario #wholefooddiet See more

Hangin' out all cozied up on the couch with my new blue light filtering glasses. Any device with a screen such as our phones, computers and TVs give off blue wavelengths which can throw our body's biological clock out of whack. I don't know about you but I treasure a goodnight's sleep . By using blue light glasses and using blue light filgers on your devices you can reduce the negative impact blue light has on your health. ... #ldnont #londonontario #stthomasontario #swont #holisticwellness #bluelight #firmoo #bluelightglasses #nutritionist #csnn #csnnaa #nightin #screentime #eyehealth

Who wants to open up a brunch spot with me? . . 2 farm fresh eggs with nutritional yeast and parsley served on top of kale salad with pumpkin seeds, quinoa, dried cranberries, roasted sweet potato and butternut squash + fruit salad sprinkled with hemp and Now Foods Rawsome. .... . I looove to start my day off strong. Rawsome and hemp hearts are good sources of micronutrients and fat. Eggs and quinoa filled with protein. And the veggies and fruit have fibre to keep me full. Fat + protein + fibre. Whole foods. The magic formula for a perfect start. I've got a day of yard work ahead of me. . . #ldnont #londonontario #stthomasontario #eggs #brunch #whatsforbrunch #wholefooddiet #guthealth #nutritionist #holisticnutrition #csnn #csnnaa #mealplan #mealprep #519local #519smallbusiness #swont See more

It's hard to believe in Southwestern Ontario 2 weeks ago it was snowing. Now it's 38C after humidity! . . I know you likely hear over and over again that you need to drink lots of water when it's hot out. But why? Our cells need water to thrive! Our body uses water to maintain its temperature, remove waste, lubricate joints, transport nutrients and allows for chemical reactions to happen in our body! .... . Signs of dehydration dry mouth sleepiness headache thirst confusion dizziness/lightheaded little urine output/dark urine . . It's best to drink filtered water. Drinks such as sweetened fruit juices, soft drinks, coffee, alcohol can all dehydrate you and lack nutritional value (don't shoot the messenger! ). If filtered water isn't your favourite thing to drink (I hear ya on that!!!) try flavoring your water with fruits, veggies and herbs such as organic berries, mint, melon,cucumbers, lemon, limes.... you get the idea! You can also try hydrating drinks such as herbal teas sweetened with honey , coconut water or bone broth. . . And if drinking a big ol'glass of water is really simply not your thing increase your raw fruit and veggie in take. One LAST point I want to include is try and drink your fluids at least 20 mins before / after food so you can properly digest . . . This morning I enjoyed a homemade watermelom slushy- frozen watermelon and mint topped with Perrier water . . . #ldnont #stthomasontario #londonontario #swont #519local #519smallbusiness #hydration #nutritionist #watermelon #canadiannutritionist #holisticwellness #wholefooddiet #stayhydrated #heatwave See more

I don't even know where to start with this post. Today my day was filled with so much joy for what feels like the first time in awhile . . . If you saw my stories you would know that today is my 6th wedding anniversary. The weather was just as perfect as it was today. Dave and I are high school sweethearts and have actually known each other longer than we haven't. Which is such a crazy thought! .... . We don't always agree on everythong but one thing we can always agree on is good food and a love for local. Which is why when I saw that @yodaskitchen was doing drop off custom meals I had to get her to make us dinner! . . Yoda came up with the idea of a 3 course meal that "tastes like a spring day" and I couldn't be more excited. Spring is my favourite season and having a meal that reflected that was a dream. I left the menu in her hands. I love food too much to choose only 3 courses . . . To be honest I've been lacking creativity and inspiration lately. Life is hard right now. I haven't been cooking anything too exciting as I just haven't been feeling myself. Which I'm sure you can related to. . . Spending time eating a beautiful fresh meal on the patio with Dave felt so good. I set the table with my flower subscription flowers from @beelovedgardens and life felt normal for a minute. . . The pictures don't begin to reflect how how good the meal was. It felt so good to be supporting a friend and local farmers. The flavors were incredible so much so Dave said nothing about it being a vegan meal . . . We enjoyed a fresh salad with pickled wild leeks, carrots, grilled asparagus, cucumber and marinated tofu. Our main dish was risotto 2 ways loaded with spring veggies such as asparagus, peas and mushrooms. Sprinkled with a walnut "parm". We enjoyed a cashew cheesecake with yummy rhubard sauce. You're jealous and I'm not sorry . . #ldnont #londonontario #stthomasontario #weddinganniversary #tulips #farmersfeedcities #supportlocal #519 #519local #catering #vegan #whatsfordinner #holisticnutrition #holisticnutritionist #rhn #csnn #risotto #tasteslikespring #eatinginseason #wholefooddiet @ London, Ontario See more

Who says you can't have falafel tacos for breakfast? Not me . . . I had a craving. It's a balanced meal. I went for it . .... . Mashed avo + home made kraut + falafel + corn torilla . . #ldnont #londonontario #swont #stthomasontario #whatscooking #intuitiveeating #wholefooddiet #fermentedfood #guthealth See more

Today's lunch! (I promise that salad is bigger than it looks!) . . If you saw last night's post you will notice that that salad contained chickpeas. Unfortunately I ran out of chickpeas . So in its place I roasted beets with my cauliflower. Beets are a great addition to this salad but much lower in protein, fat and fibre than chickpeas. .... . To make up for this I sprinkled hemp hearts and pumpkin seeds on top and paired my salad with unsweetened apple sauce topped with large flake oats and almonds. These additions increased my protein, fat and fibre intake to keep me full and energized. . . #ldnont #londonontario #ontario #stthomasontario #wholefooddiet #canadiannutritionist #csnn #csnnaa #rhn #holisticnutrition #naturalnutrition See more

Are you starving after eating a salad? Do you think a salad isn't a filling meal that will keep you satisfied for a few hours? That's likely because you aren't building your salad with the right foods! . . In order you have a salad that will keep your energy levels high you need to ensure there is enough quality fat and protein. You also need to be mindful of having too much sugar (here's looking at you salad dressing and dried fruit!). .... . Tonight's dinner salad has roasted chickpeas + cauliflower, fennel, sesame seeds, greek yogurt (with fat!), lime juice, served on mixed greens. . . Protein . . Fat . . Low Sugar . . All good things to keep you full, energized and balance your blood sugars! . #ldnont #londonontario #swont #canadiannutritionist #wholefooddiet #guthealth #whatscooking #saladplate #ststhomasontario #csnn #csnnaa #holisticnutrition #naturalnutrition See more

My beautiful ombre sauerkraut! This is what happens when you make kraut with purple and green cabbage at the same time. What fermented foods are you enjoying these days? #ldnont #londonontario #swont #stthomasontario #holistichealth #fermentedfoods #guthealth #digestion #sauerkraut #holisticnutrition #wholefooddiet #cabbage #canadiannutritionist #naturalnutrition #diyfood

I don't care what anyone says about avocado toast on sourdough bread. It will always be my favourite way to use a perfectly ripe, buttery avo . #ldnont #londonontario #swont #stthomasontario #avocadotoast #holisticnutritionist #canadiannutritionist #wholefooddiet #healthygut #fermentedfoods #whatscookin

Mind the poor lighting in my kitchen... But I want to talk to you about cooking! Tonight I was trying a new recipe for coconut flour pancakes. . I first pulled out a really crappy, cheap frying pan to cook them. Those pancakes are the ones pictured on the bottom. They burnt and fell apart . I decided to get my much nicer frying pan out to cook the rest of the batter in. Those are the nicely cooked ones on the top. . I wanted to point out that sometimes it's not you. Don't t...hink you can't cook! Sometimes you just need a new frying pan, or to sharpen your knives! . Hang in there. I know you're probably cooking a lot more than you usually do. You're doing a good job . #ldnont #londonontario #519local #ontario #swont #mealprep #whatscooking See more

This post pairs nicely with my post on kefir! Quality of kefir grains + SCOBYs makes a huge difference .

Do you love chocolate? What if I told you it was good for your gut health? Well, then today is your lucky day- just in time for Easter . Chocolate is a significant prebiotic and feeds the good bacteria. There it is. The news you have been waiting for. The best possible news for those who want to improve their gut health and also want to continue to enjoy their love of chocolate . . It seems that bifidobacterium and lactobacillus bacteria in the gut love to gobble up cho...colate as much as you do. In return for the feast, the good bacteria turn the phytonutrients in chocolate into anti-inflammatories that help with heart health. It seems that the credit that chocolate has had for being good for the heart really belongs to the beneficial gut bacteria. . Without the gut bacteria playing this role, the phytonutrients in the chocolate known, as catechins and epicatechins are poorly absorbed. The fermentation process breaks them down into smaller metabolites that allow them to be absorbed and lower inflammation in the body. They also act as antioxidants. . What about craving chocolate? Is this a craving for magnesium like so many people have speculated? The answer may actually be in out gut! Your gut microbes can control what you eat. Both good and bad bacteria can manipulate the vagus nervethe key connection between the brain and the gut, to make you think that you want to eat certain foods and that includes chocolate. . Different bacteria want to eat different foods and whatever bacteria have an advantage in numbers, determines what you crave. Eating more of a certain food will help keep that bacterias numbers strong. The gut bacteria can even manipulate you to feel anxious and depressed and signal you to eat a given food to feel better. . There is still a lot of research to be done, including how we are influenced to overeat and under eat by gut bacteria. In the meantime, the next time you crave chocolate, you do not have to feel guilty, knowing that it is your good bacteria talking to you to give them a good meal. #ldnont #londonontario #swont #stthomasontario #healthgut #guthealth #chocolate #gutbacteria #holisticnutrition #canadiannutritionist

Diversity & Gut Health . The formula is simple: Diverse diet = Diverse microbes = Good health. The problem is we do not have a diverse diet. . This is not just about a processed diet vs whole food diet. Yes, a processed food diet is bad for our good microbes but a whole food diet that is not diverse is also a problem. ... . Most of us consume no more than 15 different foods in a week. Then there are those who choose to eliminate food groups such as grains and legumesthis is taking out a range of substantial foods that will feed many beneficial bacterial species. . Not only do we all need to be more adventurous and try to eat different foods, we need to eat different varieties of the same food. . Did you know there are over 6000 varieties of tomatoes! Each one has different a different nutrient composition. We are missing out on a lot by limiting ourselves to what is found on the grocery store shelf! You haven't tasted a tomato until you've had a fresh picked heirloom tomato! . And while we cannot possible consume 6000 different varieties (although to be honest I would love to try ), we can expand our repertoire, especially in the summer and seek out as many varieties as we can find-helloooo farmer's markets! . So while researchers continue to unravel the mystery of our gut, we can do more to increase the diversity and build a stronger gut by eating new foods. Buy yellow or rainbow beets instead of red beets. Choose purple or white carrots instead of orange. Look for heritage varieties of veggies! Try cooking with beans or legumes you've never tried! . Join me this Saturday in my Gut Health 101 Program to learn more about how to build a healthy gut! Link in profile . See more