at 1210 de Maisonneuve Ouest, Montreal, H3A0A2 Canada
My focus is on preventive nurition to achieve an overall healthy balance.
As a certified health coach and a holistic nutritionist. My focus is on preventive nutrition to achieve an overall healthy balance. My ultimate goal is to give people the tools, inspiration and information to live vibrant and nourished lives. I'm committed to replacing medications and operations by education and prevention. I will take your hand and walk you through a step by step process in order to achieve your dreams. You need to take action in order to get results. Once you are clear on what you want, all you need is to plot a plan to help you make it happen. Together we can work to turn all your dreams into reality. All it takes is a broad vision to achieve your goals.
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Boost your Happiness Hormones! Our feelings and emotions are a result of chemical reactions in our bodies. These emotions could be positive as well as negative. We want to boost our positive emotions as they have a significant impact on our productivity, health and wellbeing. Four Happy Hormones to boost as follows: 1. Serotonin is the happiness hormone. Expose yourself everyday to sunlight that boosts Vitamin D, which in turn produces Serotonin. Practice aerobic low-intensity exercise. Include meditation, Yoga or Pilates as a part of your daily routine. Avoid loneliness and have happy thoughts. 2. Endorphins are considered natural painkillers. Practice high intensity exercises to cope with pain. Laughter boosts your endorphins. Recent studies have also shown that eating spicy food and dark chocolate can boost your endorphins production. 3. Dopamine is the pleasure hormone. Set measurable, achievable goals and celebrate once they are achieved. Setting smalls goals would always take you from one finish line to the next and maintain the flow of your Dopamine. No procrastination or self-doubt. Be always enthusiastic and look forward to your achievements and rewards. Have a purposeful meaning to your life. 4. Oxytocin is the love/cuddle hormone. Increase your fidelity and have strong bonds with your spouse, family and friends. Prolonged physical contact and hugs trigger the production of Oxytocin. Getting a massage to relax your muscles as well as childbirth and breast-feeding makes your oxytocin skyrocket. Finally, take the Eid break opportunity to follow these steps and enjoy your journey towards love, happiness and wellbeing. Happy Eid! www.wellnessjourney.ca
Want to Overcome your Sugar Cravings? Sugar is addictive. Once you eat sugar, you have a rapid sugar spike, dopamine is released and you are instantly feeling happy. Insulin is secreted in high amounts to drop the blood sugar. High insulin causes immediate fat storage. Then your sugar level drops so you eat more sugar and so on the cycle is repeated. Try the following tips and see the results for yourself! Cravings are associated with psychological or emotional component so make proper life adjustments and find the balance to take charge of your health. Your sugar cravings could be a sign of dehydration so next time you crave sugar have a glass of water and wait a few minutes and see. The more you eat sweet fruits and vegetables the less you crave sugar. Distract yourself from the cravings and get physically active. Exercise helps balance your blood sugar and reduces your cravings. Get more sleep and relaxation to have enough serotonin running in your body. Being in a chronic state of stress makes you crave sugar to provide the energy needed for an exhausted mind and body. Avoid fat-free packaged foods as they contain high sugar to compensate the fat, this will, in turn, increase your sugar cravings more. Balance your animal protein intake to achieve a Yin/Yang balance and consume healthy fats. These are only a few tips to help you overcome your sugar cravings. Finally, if you still can’t do it, partner with a health coach to guide you through a successful journey to reach your goals. www.wellnessjourney.ca
A recipe for an amazing fully nutritious super food! With Ramadan in the air, make Matcha Balls and experience an amazing energy boost at Iftar. Mix all the following ingredients in a food processor: 1. ½ cup mixed seeds (hemp, chia, sunflower etc.) 2. ½ cup almonds. 3. 1 tsp matcha powder. 4. ¼ cup shredded coconut. 5. ¼ cup almond butter. 6. 4 dates. 7. 2-3 tbsp coconut oil. Make the mixture into balls and roll in some Matcha powder and coconut. Refrigerate for 30 minutes to set. Enjoy! www.wellnessjourney.ca
As I had many comments regarding the caffeine content of Matcha, I want to stress on the fact that caffeine is good for our health in moderate amounts. The caffeine in a cup of Matcha made with 1tsp is equivalent to half of that in a cup of coffee and to almost double the amount in regular brewed green tea. However, the caffeine in Matcha is assimilated in a much healthier way than coffee and green tea leaf. Since Matcha is the crushed form of tea leaf, it works in a synergy with all its constituents to control the release of caffeine into the bloodstream slowly and over time. This provides you with sustained energy over 4 to 8 hrs.unlike the insulin and adrenalin spikes that happen with coffee. This means that you don't experience the crash that follows when the blood sugar drops.
Get to know Matcha Green Tea Matcha is a powdered form of green tea. Because it is the ground leaf, you are actually ingesting the whole leaf and getting the full benefit. One cup of Matcha tea provides you with the benefits equivalent to 10 cups of brewed green tea. Matcha is rich in fibres and chlorophyll that gives it the green colour. Chlorophyll aids in naturally detoxifying your body. Matcha also provides the body with beneficial minerals as Selenium, Zinc and Magnesium. It is packed with antioxidants that help prevent ageing and chronic diseases besides their potent cancer-fighting properties. Start drinking Match to add simple health benefits to your everyday life. You can also indulge yourself occasionally with Matcha ice cream, macarons, waffles or cheesecake. www.wellnessjourney.ca
For stronger bones, always practice resistance training exercise. Include some of the richest non-dairy food sources of calcium in your diet every day. Broccoli, sardines, tofu, sesame seeds, almonds, dried figs, oranges, collard green, dates and white beans are some of the best calcium rich foods.
Unsaturated fats remain our healthiest option for fat consumption. They are classified into: 1. Monounsaturated fats. These are found in olive oil, avocados, canola oil, nuts as almond and pecans, peanut oil and sesame oil. These fats have a host of amazing benefits to our bodies including lowering the risk of heart diseases, cancer and arthritis pain. They should be always consumed in our diet with moderation. 2. Polyunsaturated fats, mainly Omega-3s and Omega-6s. Our bodies can’t make them we get them from food sources. They are an integral part of our body cell membranes. Our modern diet tips the balance towards Omega-6s. We eat a diet low in Omega-3s and loaded with Omega-6s, that distorts the desired optimal ratio. While Omega-6s is still beneficial fat, studies have shown that they are pro-inflammatory potentially raising the risk of diseases. Conversely, Omega-3s ease inflammation. Inflammation is essential for our survival as it protects our bodies from infection but it can cause damage if inflammatory response is excessive. Studies have concluded that inflammation is the root cause of many chronic diseases. It is important to get both Omegas in a healthy balance. Omega-3s is found in fatty fish like tuna and salmon, leafy green, walnuts, flaxseeds and grass fed animal protein. Omega-6s is high in grain-fed animal fat (fed on soy and corn) and vegetable oils like corn oil, soybean oil and sunflower oil. To summarise, follow the following guidelines: 1. Consume monounsaturated fats in moderation. 2. Avoid vegetable oils that are rich in Omega-6s. 3. Eat plenty of Omega-3s as in fatty fish twice a week 4. If needed, supplement with an Omega-3s source (EPA and DHA) to maintain the proper ratio to Omega-6s. www.wellnessjourney.ca
My last batch of Kale, I turned it into Kale chips. It's a yummy healthy snack. Here's the recipe: Preheat an oven to 350 degrees F (175 degrees C). Line a cookie sheet with parchment paper. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt. Bake until the edges brown but are not burnt, 10 to 15 minutes.
The End Result of my Green Juice! A boost for the day.
Kale is the name of the game! Boost your immune system and heal inflammation with this energising green juice recipe.
Kale the King Kale is one of the densest nutrient foods. It is rich in antioxidants and Sulphorane which fights the formation of cancer at the molecular level. Kale is a mine of vitamins and minerals. It contains beta carotene, Vitamin C, K, B6, Manganese, calcium , copper and potassium. It has an advantage over Spinach as it is low in oxalates. My lunch today was Kale massaged in olive oil with lemon zest, lemon juice, green and black olives, pine nuts and cranberries.
A full spectrum of colours in a fully nutritious salad enriched with healthy fats as in avocado, olive oil and flaxseeds.
The not so Bad Fat Saturated fat has been linked to heart diseases and stroke. We cannot deny the fact that saturated fats raise the LDL (bad cholesterol) however; the science of Nutrition that doesn't stop evolving with new evidence all the time, has shown that there are two subtypes of LDL. The small dense particles that can go through the arteries and are the ones to contribute to a risk for heart disease and the large fluffy LDL particles that are not linked to increased risk of heart disease. Saturated fats increase the size of the LDL, the subtype that is not correlated to heart diseases. Nowadays, specific tests are carried out to check for LDL subtypes in the blood. Having said that, don’t interpret it as a green light to load up on saturated fats. You have to be smart and sensible in choosing the dietary sources of saturated fat as well as the quantity you consume. Butter, grass fed lean animal products, eggs and coconut oil, are some of the examples of the saturated fats that Nutritionist are advocating. In fact, choosing coconut oil and butter for cooking is by far healthier as opposed to polyunsaturated fats since they are resistant to the heat induction degradation. On the other hand, consumption of saturated fats from packaged and highly processed food sources as burgers, sausages, deli meat, chips, cookies and a vast array of snack products is discouraged. As saturated fats remain a subject of debate and as nutrition science continues to evolve, note that your overall diet regarding type, quality and quantity have the impact on your health rather that a single component such as saturated fat. The bottom line is consuming plenty of fruits, grains, vegetables and protein from various natural sources, minimizing the consumption of highly processed foods and acquiring healthy lifestyle are all collectively the players contributing to the protection of your health.
Avoid Trans Fats Watch out! Stay away from foods rich in trans fats. When you go grocery shopping always check Nutrition facts labels on packaged or canned food for trans fat content.
Are you ready to dig deep into the facts about fats? Before we dive in, I want you to be aware that all foods containing fats have a mix of all kinds of fat in different amounts. They are actually named after the one that they are more abundant in. To make this fat differentiation very simple and easy to digest, I will categorize fats into 3 simply named groups as follows: 1. Evil Fats. 2. Not so bad Fats. 3. Good Fats. My emphasis today will be on the “Evil Fats”. They are the so-called “Trans Fats”. These are fats that have undergone a chemical process of hydrogenation to lengthen their shelf life. They are solid at room temperature and they resist high temperatures without breaking down. Consumption of high amounts of trans fats can lead to many diseases and might also lower your good protective cholesterol (HDL). Trans fats are the fats of choice for deep-frying in fast food restaurants. Many processed food items contain trans fats as shortening, margarine, store bought cookies and biscuits and the list goes on and on. Trans fats are found naturally in very small amounts in beef fat and dairy fat, which is ok, however, industrially produced fat, is the one to be always avoided. Watch out for trans fats. Always check nutrition labels on packaged food to stay away from any item that has either trans fat or partially hydrogenated fat among its ingredients. Stay tuned for next week as I will talk about the other fats. Need more information? Contact me at firstname.lastname@example.org
If you don't get enough fat in your diet, you will be less healthy if you were to consume healthy fats in your diet. Fat consumption is important to help your body absorb the fat-soluble vitamins like A, D, E and K.
Is Fat Good For You? Fat has always been perceived as our enemy. For many years, fat has been blamed for making us fat, leading to heart diseases and affecting our health negatively. It’s time to change our perception and understanding about fat. Having read a lot of books written by leading professionals in the field of Nutrition and Functional medicine, who advocate for healthy fats. I myself have become comfortable debunking the fat phobia. Nutrition experts referred in their books to many recent studies that demonstrate the benefits of fat in reversing chronic disease, protecting us from cancer, dementia and even losing weight. Fat also improves our mood. In a nutshell, fat improves our overall health. The idea might seem hard to swallow, but all it takes is acquiring the full knowledge about healthy fats and their importance to our bodies. In fact every cell in our body is made up of fat. Even our brain is made up of saturated fats, cholesterol and Omega 3. Fat cuts our hunger, fills us up and stimulates the body to produce satisfaction hormones. Contrary to our belief fat is actually the culprit not the enemy. Our real enemy is sugar as it spikes our insulin levels, which is a fat storage hormone. Furthermore refined carbs fall under the sugar category, as they eventually turn into sugar inside our bodies. We should aim to minimize our sugar intake in the diet and replace it with selective healthy fats. It might sound weird when you find out that one gram of fat provides the body with 9 calories versus Carbs, which provide the body with 4 calories per gram. Theoretically, this is right. However not all calories have the same impact on the body and your metabolism. In other words, it’s the quality of calories not the number. Stay tuned for next week, as I will be introducing you to the different types of fat in order for you to make the right selective choices. You will know which fats to eat and which ones to avoid.
Make your journey towards wellness enjoyable with all your family!
We'll done Dr Randa Ragy real simple positive things that will really help
Do you know all the benefits of Oatmeal? Oatmeal is a great choice for our breakfast especially if you are seeking weight loss. 1. Oatmeal is very low in calories and gives us the sensation of being full. 2. It's a super food due to the high content of vitamins, minerals and good fats. 3. It contains amino acids that helps to detoxify the liver. 4. It contains soluble fibre which improves digestion of carbohydrates and controls our blood sugar level. Thus it is recommended for diabetic patients. 5.It promotes heart health by reducing cholesterol. It cleans our arteries by cleaning the fat deposits with its high fibre content. 6.It protects us from constipation and helps us to have regular bowel movements. 7.It contains phytochemicals that protect us from certain cancers. 8. It is a diuretic i.e it prevents our bodies from retaining water. Try to have Oatmeal for breakfast at least 5 times a week. Make it with water, skimmed milk or almond milk. Add a teaspoon of cinnamon and little honey. Vary the flavour by adding one kind of fruit everyday. Good choices are apples, berries, pear or any other fruit that you like. Find out more healthy tips by contacting me at email@example.com
Drinking more water should be one of your New Year's resolutions! Make water your number one drink. Our bodies are made up of 60 -70% of the water that needs to be replaced every day. Never wait till you feel thirsty. Make sure that you are consuming a minimum of 8 glasses/day. This can vary based on your exercise level, weather conditions and how much caffeine you are consuming. Water cleans your body and promotes clear thinking. You can always flavour your water to give it a twist! These are just some of the endless benefits of drinking water. Interested in learning more? Contact me at firstname.lastname@example.org
Avocado is a rich creamy fruit that adds healthy nutritional value to many dishes. It is full of many essential vitamins and minerals as well as soluble and insoluble fibres. It is also rich in monounsaturated fats, the good fats that support heart health, lower LDL ( bad cholesterol) while increasing the HDL (good cholesterol). Make sure to eat the dark green flesh that is closer to the peel as it contains the highest concentration of antioxidants. Avocados have higher potassium content than bananas which helps regulates your blood pressure. It also regulates blood sugar levels by stopping the insulin resistance of body cells. Be careful not to consume too many avocados as this can lead to weight gain due to the high fat content. Find out more about avocados and lots of interesting avocado recipes. Contact me at: email@example.com
Take control of your life and everything that goes in and out of your body, mind and spirit.
It’s rare for anyone to get an hour to work on his or her nutrition and goals with a trained professional.
As a Health Coach, I create a supportive environment that will enable you to achieve all of your health goals.
I have studied all the major dietary theories and use practical lifestyle coaching methods to guide you in discovering which approach works best for you.
Most approaches to nutrition dwell on calories, carbs, fats and proteins.
Instead of creating lists of restrictions and good and bad foods, I coach my clients to create a happy, healthy life in a way that is flexible, fun and free of denial and discipline.
No one diet works for everyone.
I will guide you to find the food and lifestyle choices that best support you.
I will also help you to make gradual, lifelong changes that enable you to reach your current and future health goals.