Wellness with Patricia

Want to wake up feeling different? A few years ago that’s all I wished for. I would open my eyes and hope that somehow, I’d have more energy. That I wouldn’t feel like urghanother day to get through. Everything felt overwhelming. Unappealing. I thought I was doing all the right things too. I was following Canada’s Food Guide. I was exercising. But I was missing some key pieces and was making things worse. ... F U E L E D is the exact method I used to get me from exhausted to energized. From moody to happy. Stop doing the same thing over and over with no results. You need a strategy and I can help you. Send me a DM or email me for more info.

Love this message from @wholistic_health_and_wellness Health looks different on everyone and you should never let anyone tell you that you need to do X, Y, and Z to be healthy.

Sharing part of the F U E L E D in 5 framework that I teach in my 8 week group program to help you increase your energy and improve your mood. For more info on the program visit https://www.wellnesswithpatricia.ca/f-u-e-l-e-d

5 foods I eat every day! . Broccoli sprouts they are a powerhouse of nutrition! They contain 10 to 100 times more sulforaphane than broccoli. Sulforaphane has been shown to have anti-cancer properties in animal studies. They are also very affordable to make at home. I’ve never been super successful though. lol . Raw carrots I buy organic and leave the peel on. The fiber content can help to detox excess estrogen. Too much estrogen = PMS, weight gain and thyroid disf...unction. . Sauerkraut my favorite fermented food for gut health. Gut health = strong immune system, improved mood and better digestion. . Seaweed flakes a great source of iodine which helps support your thyroid gland. I am not a fan of the nori sheets but you can’t taste the flakes and they can go on just about anything! . Olive oil a heart healthy oil. I use olive oil in all my salad dressings and rarely use it for cooking. I prefer avocado oil for that as it has a higher smoke point. . Also, not pictured is dark chocolate. I am really into the 90% or higher. See more

Start with breakfast. . Deciding to start eating healthier can feel overwhelming. Which usually means we quit before feeling any of the benefits. . So how about you just start with one meal? Having a healthy breakfast starts your day off right. But you have to do it right.... . You need protein, fat and fiber to fuel your body the right way. . Don’t know where to start? I’ve got a free breakfast recipe e-book on my site ready for you to download and enjoy. Get yourself a copy! See more

Posted @withregram @eatgoalfoods Feel like your energy gets drained? Follow @EatGoalFoods Follow @EatGoalFoods ... Habits That Drain Your Energy: 1. Overthinking 2. Inconsistent Sleep Patterns 3. Eating Junk Food 4. Living In The Past 5. Negative People - Do you fall victim to any of these? Tag a friend that could use this guide!

Trying to reach a health goal? Follow these 3 steps to get you there. . 1 Start with small changes. Take your goal, and break it down into tiny steps. So tiny that you are guaranteed to succeed. Trying to drink more water? Don’t aim for 4L on day one. Start by adding one or two cups to your day. Want to make exercise part of your daily routine? Aim to workout twice this week. Easy right? When these become a habit, then add on. . 2 Get support! Tell your friends... and family what your goals are. Ask them to check in with you periodically. Joining online communities is another great way to stay accountable and motivated, especially when maybe your family is not on the same path as you. . 3 Get help from someone who has been in your shoes and succeeded. This can be a friend, a co-worker you admire or a health coach. Investing in your health is always a good idea. A coach can help you see what your blocks are, find ways to motivate you that you hadn’t thought of and can keep you accountable when you most need it. . Which one of these was most helpful? 1, 2 or 3? See more

PALEO N’OATS . I know lots of you liked the n’oats recipe I shared a few weeks ago, but I think this version is even better! It uses almond flour and has creamier texture. I’ve included it in my latest e-book which is filled with energy boosting breakfast recipes. I created the e-book because I know many of you struggle with what to eat for breakfast when you are trying to reduce refined carbohydrates like cereal and bagels. The recipes all have at least 20g of protein which will keep you full until lunch, and stabilize your energy throughout the day. The best part is its free!! . Get your copy on my website or use the link in my bio.

Why do I love smoothies for breakfast? . They are a fast, convenient way of getting protein, fat and fiber into your body. This is what I call the breakfast trifecta that will keep your energy stable throughout the day. Here’s how to build a better smoothie. . Protein yes there is protein powder, but you can also use hemp seeds, Greek yogurt or nut butter. If you use protein powder I recommend alternating your sources. ... . Fat avocado, nut butters, shredded coconut and chia or flax seeds. Roughly 1 tbsp or of an avocado is a good serving. . Fiber psyllium husk, flax and chia seeds are great sources of fiber. You can also add oats and berries. Try to keep your fruit to no more than 1/2 cup to avoid blood sugar spikes. . For bonus points I try to add a handful of greens, or frozen zucchini or cauliflower. If you need some inspiration for your next smoothie, download my free Energy Boosting Breakfast Recipe e-book, linked in my bio. And save this post for an easy reference too! See more

Is breakfast the most important meal of the day? Perhaps not. But if you skip it, or start with coffee and a donut, you are not doing yourself any favors. Breakfast can definitely help you have stable energy throughout the day. Want to learn how? I wrote a blog all about 4 ways to boost your energy with breakfast. https://www.wellnesswithpatricia.ca//4-ways-to-boost-your-

Being properly hydrated is one of the easiest, cheapest and most effective ways to increase your energy. Yet most of us are walking around dehydrated. . I challenge you to focus on getting enough water for the next few days, and notice the change. . Here are some simple ways to make sure you are getting enough:... Buy yourself 1L water bottles (or use mason jars at home), and fill up 2 or 3 every morning. Set a goal to drink 1.5 before lunch, and 1.5L before dinner. Start your day with 500ml before your first cup of coffee. Set a reminder on your phone to go off every hour. Herbal tea counts! Add cucumber, lemon or berries for flavor. . Tell me how much water you had today in the comments!! See more

It’s a Birthday Giveaway!! Today I turn 45!! And to celebrate, I am giving away a box of some of my favourite things. @tradmedicinals Everyday Detox Tea - I love having this in the afternoon ... @greenabdblacks chocolate a couple of squares with my tea is @smartsweets peach rings for Friday night movies! @doterraca lemon essential oil for morning lemon water @skinessenceorganics Nourish facial moisturizer my skin this stuff @madewithlocal Peanut Butter Blondie I carry this in my purse for those snack attacks on the go . HOW TO ENTER: Follow @wellnesswithpatricia Like this post Tag one friend Tell me which of these you are most excited to try! Want another chance to win? Head over to Instagram and look for the post on my page. . CAD residents only. 1 winner will be chosen at random and contacted via DM. Giveaway is in no way sponsored by Facebook or the brands included in the prize pack. Giveaway closes Friday, October 9th at 5PM EST. Comment as many times as you like. One comment equals one entry. Good luck! See more

Save this recipe!! Pumpkin Spice Latte . Any guesses how many grams of sugar are in your coffee shop pumpkin spice latte? 50g!!!! Don’t believe me? Google it. And then give this recipe a try. I used Dandy Blend but you could make this with coffee instead. . 1.5 cups hot water... cup coconut milk 1 scoop collagen powder 1 tbsp Dandy Blend 1 tbsp pumpkin puree 1 tsp coconut butter tsp cinnamon tsp nutmeg tsp cardamom 1 tsp maple syrup . Put all ingredients in a blender or mix using a hand frother. The best part is you don’t have to leave the house to enjoy this! See more

How was your weekend? I got to enjoy an evening with my sister Friday night. We hiked in Gatineau Park, did some yoga at sunset, enjoyed yummy food and chatted about everything going on in our lives. Basically the perfect eveningwe got outside, moved our bodies and enjoyed uninterrupted conversation. My cup is full again. . How do you fill your cup?

Small shifts can result in big changes. . I promise that taking a few extra minutes for yourself will make a huge difference in your energy, your mood and your overall health. Right now, we are spending way more time at home with our kids and yes, we love them. But spending all day meeting their needs and neglecting our own is a recipe for disaster. I am not suggesting you do all of these. Pick one and try it out for a week to see how it feels for you. . Save this post so you can come back to it when you are ready to add on to your morning or evening routine!

Eat the fat! . Last week, I made myself a bowl of quinoa, broccoli and tempeh for lunch. It was delicious, but I was hungry a couple hours later. Why? Because I didn’t add any fat to my meal. So the next day I added tahini and sunflower seeds, and that did the trick. . We’ve been conditioned to stay away from eating fats thinking that eating fat will make you fat. I am here to tell you it won’t. Not if you eat the right kinds of fat. Your body actually needs healthy fa...ts to function properly. And your brain too! Plus fat makes food taste better, and will keep you satiated longer. So make sure to include healthy fats with every meal. . Nuts and seeds Olives and olive oil Avocado and Avocado oil Coconut oil Nut butter Butter and ghee See more

Happy Sunday friends! . Today I harvested the last few tomatoes from my garden. Another season has come to an end. This had me thinking about the seasons of life. We put so much pressure on ourselves without considering what season we are in. Right now, my kids are older and more independent. Which means I get more time to focus on my wellness practices. I have time to exercise, meditate and journal in the morning. But if you have a toddler running around, that might n...ot be realistic for you. And that’s totally ok! Having a young family is a lot of work. Am I saying you should just give up on your health? Of course not. But let go of perfection. If the only exercise you can get is when you are playing tag with your kids, let that be ok. And if your meditation practice is 3 minutes instead of 10, so be it. Wellness seems to have become a competition of sorts, when it should only be about what makes you feel good. And what feels good will change over time. . My garden isn’t the biggest on the block, because I don’t have hours and hours to tend to it in my current season. But I am enjoying what I have. Approach your health the same way. Look at how much time you can devote to it, what would feel good in this season, and do that. See more

Things that are common, but not normal. . Persistent headaches Severe menstrual cramps Needing to eat every 2 hours... Sugar or salt cravings Sleep disturbances Brain fog PMS Bloating Constipation . And many of these can be addressed with food. How? . Ditch processed food. If the label has a long list of ingredients, skip it. Drink 2L of water a day minimum. Eat 30g of protein at every meal. Add healthy fats like coconut, olive or avocado oil, nuts and seeds, butter or ghee. Make half your plate vegetables. And for bonus points, take a 15 minute walk every day. See more