Wheeler Wellness

Okay this first recipe of the series is I've adapted it from @minimalistbaker 's "One Pot Pumpkin Curry". You thought that pumpkin could only be used in baking, but I hope this will change your mind!... This has so so much flavour!! It is a really economical recipe, especially when done with some tofu like I did here. (Even if you spring for organic sprouted like I did). Here are my notes and substitutions: First and foremost, I used my pumpkin puree base recipe right off the hop here. (Have a look at my previous post to learn how to make it.) I used about 3 cups and added it after the initial sautéing of the aromatics. Bonus : I didn't have to puree the hot curry later which I loved. I used 1.5 Tbsp of red curry paste- it definitely had enough heat and flavour for me. But, you can use an amount thatbyou like. I added some leftover cooked eggplant, near the end and subbed cauliflower for broccoli. So, again use what you have and don't buy special things if you don't need to! Use whats on sale or looking sad at the grocery store. I used probably more ginger, more garlic, and used fresh turmeric root which was amazing! Instead of 2 cans of coconut milk, I used 1 and then used another can's worth of water with a vegetable bouillon cube. Don't skip the basil and cilantro on the top for garnish. Just don't. It was well worth it and the flavour was excellent. There you go! First Base recipe use! My aim is to either give you some recipes I have created, or share ones that I have personally vetted so that it saves you time in deciding what to make for lunch or dinner. While promoting healthy eating, glowing skin, and making healthy food more accessible. As a plus, this recipe is cleanse friendly, gluten free, dairy free and vegan - so all eaters can enjoy this dish. As per the name of this series, its still up in the air. I plan to make many other base recipes and share different ways to use them up. Let me know if you have any suggestions in the comments below! #vegan #recipe #dinnerideas #skinhealth #glowingskin #pumpkin #curry #tofu #vegetarian #eatyourveggies #naturopathicmedicine #naturopathicdoctor #student #budgetmeals

I'm excited to share a new mini recipe series with you. I plan to share a base recipe, usually a simple one, and then a few ways - sweet or savoury - that you can enjoy it! These recipes will be as follows : ... Glowing Skin Approved Healthy and Nourishing Economical and/or Easy to Find Ingredients Delicious First Base Recipe : EASY PUMPKIN PUREE 1) Cut the pumpkin in half 2) Scoop out the seeds 3) Prick the outside for air ventilation 4) Place in a baking dish, cast iron pan, Anything 5) Pour in enough water to cover the bottom of the dish 6) Roast at 350 for 25-30 minutes and check periodically thereafter. Once you can insert a knife easily through the flesh, it's done 7)Let it cool a bit and Scoop the inside flesh out into another vessel. 8) Blend in up in a blender with a bit of water, puree with an immersion blender, or just mash it up with a potato masher. Easy peasy! Feel free to try this with other squashes as well - use what you have! What should I name my mini series? Let me know in the comments ! #healthyfood #nourish #accessible #acne #glowingskin #delicious #pumpkin #recipe #healthyrecipe #easy #easyfood #regina #saskatchewan

"Which fish is the best for me?" . I get this question all the time! You may know that I am a big fan of the Mediterranean diet which encompasses a lot more fish than the standard American diet (also aptly abbreviated to the SAD diet). So which is the best option, if you choose to eat fish?... . So, the short answer is all fish is good for you! Fish is a great source of protein, generally low in calories, is a source of omega 3 fatty acids, and fish is good for our hearts. Also, fish is one of the only food sources of vitamin D which is important for many functions in the body including strong healthy bones. The fish that are the highest in omega 3’s are the SMASH fish. This stands for sardines, mackerel, anchovies, salmon, and herring. Other fish do have omega 3’s as well. So if you like white fish for the milder flavour, do not despair! White fish such as cod, haddock, sea bass, pollack, and sole are all really great healthy choices. Something important to think about with fish is the mercury content. In general, the smaller the fish, the less mercury content. . Also, shrimp tends to be higher in cholesterol, so that is something to keep in mind. . . Finally, consider the sourcing of your fish. In an effort to be more sustainable, check out The Monterey Bay Aquarium’s Seafood Watch App or the Canadian The SeaChoice Appwhich gives some good up to date ratings and alternative choices. Consider asking about things like overfishing (which can be a problem even with wild fish), any external certifications, where the fish comes from, and when it was caught. Your local fishmonger is a great resource! In Regina, I love to shop at Pacific Fresh fish but your local grocery store may be able to answer your questions. . . Any other fishy questions, let me know! In health, Larissa Wheeler, BHS Naturopathic Medical Intern #eatrealfood #fish #omega3 #health #naturopathicmedicine #naturopath #naturopathicdoctor #sustainablefish #protein #pescatarian Photo by Karl Muscat

In this study, they measured if banning the sale of sugar sweetened beverages (SSBs) at a hospital and a university would increase health parameters of the public. After 10 months of the sale ban, they found a decrease in SSB consumption and a decrease in waist circumference by an average of 2.1 cm (about half a dress size). Interestingly there was no significant change in BMI or weight. Why is this important? Traditionally Body Mass Index - BMI (weight vs height) has been ...used to assess cardiovascular disease (CVD) risk. However, the WHO has stated that other parameters such as waist circumference, measured in this study, and waist to hip ratio may be superior in predicting CVD outcomes. Diabetes, high cholesterol, and high blood pressure all also increase your risk of heart disease and having a cardiovascular event such as a heart attack or stroke. So, by losing centimetres independent of weight loss, you are still decreasing your risk of cardiovascular mortality! And one way to do that is to cut out SSBs. Also in the study, adding a brief motivational intervention helped those who had the brief intervention consumed 762mL less of SSBs vs 246mL of ban alone over the 10 months! Pretty neat. So, consider this some motivation to decrease your SSB intake! How do you decrease SSB intake for you, your family, and your kids? Any drinks or sources that you were surprised has added sugars? In health, Larissa doi:10.1001/jamainternmed.2019.4434 #prevention #sugar #sugarsweetenedbeverages #naturopathic #naturopathicmedicine #naturopathicdoctors #health #healthcare #family #juice #soda #diabetes #cvd #cardiovasculardisease #heartattack #stroke