IG: Rocking a nasty cold today 🤧 but scrounged up enough energy to make some wicked veggie-packed mini quiches so I can self-soothe with food 😆 Usually I’d probably make these crustless but it’s Friday, so imma live a little, alright? Dough is from @french.revolution.bakery ‘s scratch-made GF raw dough that you can roll out to construct whatever your heart desires… I’ve made pumpkin tarts and buttertarts with it before and it’s just as delicious for quiches. I use a water glass to cut it into perfect circles and then pop them into a muffin tin. Quiche filling is a simple mix of eggs, tomato, onion, broccoli, green pepper, bacon and a little pinch of grated old cheddar, + salt, pepper, rosemary & sage. Stir that all up and bake it until it’s firm and you’ve got some delicious shizzz. Unfortunately, my nose is so clogged that I can’t really taste it right now but I am confident that if I could, it would taste amazing. Hope you’re enjoying this beautiful day

Rocking a nasty cold today 🤧 but scrounged up enough energy to make some wicked veggie-packed #GF mini quiches so I can self-soothe with food 😆
Usually I’d probably make these crustless but it’s Friday, so imma live a little, alright?

Dough is from @french.revolution.bakery ‘s scratch-made GF raw dough that you can roll out to construct whatever your heart desires… I’ve made pumpkin tarts and buttertarts with it before and it’s just as delicious for quiches. I use a water glass to cut it into perfect circles and then pop them into a muffin tin.

Quiche filling is a simple mix of eggs, tomato, onion, broccoli, green pepper, bacon and a little pinch of grated old cheddar, + salt, pepper, rosemary & sage.
Stir that all up and bake it until it’s firm and you’ve got some delicious shizzz.

Unfortunately, my nose is so clogged that I can’t really taste it right now but I am confident that if I could, it would taste amazing.

Hope you’re enjoying this beautiful day 😘




#GFquiches #glutenfree #miniquiches #easyfood #veggieloaded #treats #nomnomnom #makemefeelbetter

IG: Yesterday somebody said to me, “you have such a wonderfully joyous energy…you’re like a light.”💫 It was such a beautiful compliment but definitely got me thinking about how I got to where I am and how I am. I think my happiness stands out a lot more these days because so many people aren’t happy (this makes me sad). But it took a lot of intention and focus on my own health and mindset to get to a place where I feel truly content and am legitimately excited for each new day. I had to heal my body and my spirit and make a conscious effort to make my wellbeing my top priority. Here’s the thing though, prioritizing yourself often brings about guilt. I had to teach myself that ‘self care’ is NOT ‘self-ish’…it’s actually the opposite! To take the best care of YOU means you’ll have the bandwidth to give to others (in whatever way that may be). And for me, that’s helping others feel their best and preventing illness down the road. Which I now have the bandwidth to do, and the energy to share! So anyway, I guess my point is, make sure you’re looking after YOU, okay? Because your body, mind and spirit matters so much, and we need you in tip top shape so you can go out there and kick ass in whatever way you do it best 📷@saramonikaphoto 😘

Yesterday somebody said to me, “you have such a wonderfully joyous energy…you’re like a light.”💫 It was such a beautiful compliment but definitely got me thinking about how I got to where I am and how I am.

I think my happiness stands out a lot more these days because so many people aren’t happy (this makes me sad). But it took a lot of intention and focus on my own health and mindset to get to a place where I feel truly content and am legitimately excited for each new day.
I had to heal my body and my spirit and make a conscious effort to make my wellbeing my top priority.

Here’s the thing though, prioritizing yourself often brings about guilt. I had to teach myself that ‘self care’ is NOT ‘self-ish’…it’s actually the opposite!
To take the best care of YOU means you’ll have the bandwidth to give to others (in whatever way that may be). And for me, that’s helping others feel their best and preventing illness down the road. Which I now have the bandwidth to do, and the energy to share!

So anyway, I guess my point is, make sure you’re looking after YOU, okay? Because your body, mind and spirit matters so much, and we need you in tip top shape so you can go out there and kick ass in whatever way you do it best. •



#wednesdaywisdom #iamlight #selfcare #prioritizingyou #beyourbest #heal #functionalmedicine #holisticnutrition 📷@saramonikaphoto 😘

IG: It’s harvest time in the garden and my assistant Neville loves keeping me company as I pull, dig and snip! 🌾 Are you thinking of growing your own food next year? What tricks, tips or info are you most interested in learning? 📷@saramonikaphoto

It’s harvest time in the garden and my assistant Neville loves keeping me company as I pull, dig and snip! 🌾
Are you thinking of growing your own food next year? What tricks, tips or info are you most interested in learning?




#gardener #organicgardener #growyourownfood #functionalmedicinehealthcoach #holisticnutritionist #realfoodadvocate #growfood #garden #backtoyourroots
📷@saramonikaphoto

IG: TEST, don’t guess! 🙌🏼 Even though I’m a HUGE supporter of the alternative/natural health industry, this is one of my biggest issues with it. And I can say this because I’ve experienced it not only as an alternative health practitioner myself, but also as patient who was searching for answers to my own health issues for years. We do way too much guessing based on the presentation of symptoms, and not enough testing! Far too often, “diagnoses” (guesses) are made by us alternative health practitioners; “You have candida, take these herbs and do this diet.” “You probably have parasites, do this cleanse.” “You don’t have enough good bacteria, take this probiotic.” “You’re tired? You’re probably low in B-Vitamins, so take these.” “Can’t digest anything? Slam down digestive enzymes at every meal for the rest of your life.” But if you’ve never actually been tested, this is all guesswork and you’re likely never going to get to the true root cause of whatever is going on. You’re also likely to spend WAY more money than you need to, WAY more time searching for answers, and struggle far more than you need to while you’re sick and maybe even getting worse. I did. I spent THOUSANDS of dollars on the best supplements and recommendations from naturopaths, Holistic nutritionists, a Chinese medicine practitioner, a homeopath, an osteopath, you name it. I lost hope so many times and experienced anxiety and depression because I was covered in itchy eczema and couldn’t digest anything. I even took so many probiotics along the way that I actually had TOO MUCH beneficial bacteria in my gut (yes, this is possible). Fast forward to 2017. It wasn’t until I found functional medicine that I FINALLY began to heal. We test to see what’s really going on instead of guessing, and that made SOOO much sense to me. I’ve posted my results from 2017 when I first started working with @drnavazhabib as well as a year later. 1st image: Results from my GI-Map diagnostic stool test results from 2017 (when I started as a patient of functional medicine) to exactly 1 year later… (CONTINUED IN COMMENTS⤵️)

TEST, don’t guess! 🙌🏼
Even though I’m a HUGE supporter of the alternative/natural health industry, this is one of my biggest issues with it.
And I can say this because I’ve experienced it not only as an alternative health practitioner myself, but also as patient who was searching for answers to my own health issues for years.

We do way too much guessing based on the presentation of symptoms, and not enough testing!

Far too often, “diagnoses” (guesses) are made by us alternative health practitioners; “You have candida, take these herbs and do this diet.”
“You probably have parasites, do this cleanse.”
“You don’t have enough good bacteria, take this probiotic.” “You’re tired? You’re probably low in B-Vitamins, so take these.”
“Can’t digest anything? Slam down digestive enzymes at every meal for the rest of your life.” But if you’ve never actually been tested, this is all guesswork and you’re likely never going to get to the true root cause of whatever is going on. You’re also likely to spend WAY more money than you need to, WAY more time searching for answers, and struggle far more than you need to while you’re sick and maybe even getting worse.
I did. I spent THOUSANDS of dollars on the best supplements and recommendations from naturopaths, Holistic nutritionists, a Chinese medicine practitioner, a homeopath, an osteopath, you name it. I lost hope so many times and experienced anxiety and depression because I was covered in itchy eczema and couldn’t digest anything.
I even took so many probiotics along the way that I actually had TOO MUCH beneficial bacteria in my gut (yes, this is possible). Fast forward to 2017. It wasn’t until I found functional medicine that I FINALLY began to heal. We test to see what’s really going on instead of guessing, and that made SOOO much sense to me.

I’ve posted my results from 2017 when I first started working with @drnavazhabib as well as a year later.

1st image:
Results from my GI-Map diagnostic stool test results from 2017 (when I started as a patient of functional medicine) to exactly 1 year later… (CONTINUED IN COMMENTS⤵️)

IG: SEPTEMBER FEELS🍂 I’m not going back to school today, and I don’t have any kids going back to school today, but even without that, I feel all the September feels. This time of year has such a unique set of emotions associated with it, and I struggle to describe exactly what that is, but every year I feel it. It’s like this strange combination of sadness that summer has ended with excitement that a new season is beginning and for the drive I get back; this ‘buckle down’ effect and readiness to get back into routines that have fallen by the wayside during the far more lax summer months. This time of the year is more powerful, at least to ME, than the actual calendar January new year. I’m ready, and I’ll be getting back into a consistent gym routine, back into a consistent targeted supplementation plan to work on areas that need improvement, I’ll be prioritizing reading and business development, and also getting my space and life more organized after the go, go, go of the summer left things a little disheveled. There’s probably more, but this is a great place to begin. Does this time of year feel similar to you? What are your thoughts on September feels? 📸@saramonikaphoto

SEPTEMBER FEELS🍂
I’m not going back to school today, and I don’t have any kids going back to school today, but even without that, I feel all the September feels.

This time of year has such a unique set of emotions associated with it, and I struggle to describe exactly what that is, but every year I feel it. It’s like this strange combination of sadness that summer has ended with excitement that a new season is beginning and for the drive I get back; this ‘buckle down’ effect and readiness to get back into routines that have fallen by the wayside during the far more lax summer months.

This time of the year is more powerful, at least to ME, than the actual calendar January new year.

I’m ready, and I’ll be getting back into a consistent gym routine, back into a consistent targeted supplementation plan to work on areas that need improvement, I’ll be prioritizing reading and business development, and also getting my space and life more organized after the go, go, go of the summer left things a little disheveled.
There’s probably more, but this is a great place to begin.

Does this time of year feel similar to you? What are your thoughts on September feels? 💫




#SeptemberFeels #backtoschooltime #mynewyear #backatit #letsdothis #readyforya #selfcare #businessdevelopment #organization #routine #priorities 📸@saramonikaphoto

IG: ‘Wellness’ is comprised of many components, and in its pursuit, it can be easy to overlook aspects such as community and tribe. But this is so important! I have no doubt that the community of amazing friends in my life help keep me in a higher state of physical and mental health and damnnn am I grateful for the deep connections I have made, and continue to make. To me, this is family. [my friend family: thank you for this, you know who you are!] Whattttttt a stellar weekend with these beautiful people

‘Wellness’ is comprised of many components, and in its pursuit, it can be easy to overlook aspects such as community and tribe.

But this is so important!

I have no doubt that the community of amazing friends in my life help keep me in a higher state of physical and mental health and damnnn am I grateful for the deep connections I have made, and continue to make.

To me, this is family.
[my friend family: thank you for this, you know who you are!]
Whattttttt a stellar weekend with these beautiful people. •




#tribe #community #cottageweekend2019 #summersendoff #loveyouguys #thankyou #beautifulpeople

IG: I officially graduated as a Functional Medicine Certified Health Coach yesterday. ✨ After a university degree, a college diploma, a nutritional practitioner certification and a collective 7 years of in-classroom study, I thought I was done with school. But sometimes, passion and purpose leads you down paths you didn’t expect. Functional medicine changed my life as a patient, and there was no question that it had to be part of how I helped others take better care of themselves and their families, feel way better inside and out and ultimately, live long, healthy, vibrant lives. So I invested in myself and functional medicine again. But this time not as the patient, but as the student. And one year later, I am so grateful I did. Because I’m now working as Health Coach and Holistic Nutritionist with @healthupgraded, employing the techniques of functional medicine to take our clients’ health to the next level. Client-centered, root cause healthcare is needed more and more these days, and I’m thrilled to be a part of it. Now tell me about YOUR win(s) this week! • • • • 📸@saramonikaphoto

I officially graduated as a Functional Medicine Certified Health Coach yesterday. ✨

After a university degree, a college diploma, a nutritional practitioner certification and a collective 7 years of in-classroom study, I thought I was done with school.

But sometimes, passion and purpose leads you down paths you didn’t expect.

Functional medicine changed my life as a patient, and there was no question that it had to be part of how I helped others take better care of themselves and their families, feel way better inside and out and ultimately, live long, healthy, vibrant lives.

So I invested in myself and functional medicine again. But this time not as the patient, but as the student.

And one year later, I am so grateful I did.

Because I’m now working as Health Coach and Holistic Nutritionist with @healthupgraded, employing the techniques of functional medicine to take our clients’ health to the next level.

Client-centered, root cause healthcare is needed more and more these days, and I’m thrilled to be a part of it.

Now tell me about YOUR win(s) this week!




📸@saramonikaphoto
#fmcagraduates #functionalmedicine #healthcoach #holisticnutritionist #purpose #passion #howtochangetheworld #rootcausehealthcare #upgradinglives

IG: There is literally nothing like garden-to-table, organic vegetables 🙌🏼 At this time in the season we’ve got a constant supply of sweet tomatoes, bell & hot peppers, zucchini, beans, onions, baby potatoes, kale, beets, Swiss chard, carrots and cucamelons (plus all the herbs) and are patiently awaiting the maturing of our Brussel’s sprouts, honeynut squash, celery, round 2 of Napa cabbage and more— celery is almost ready to harvest and I’ll be planting another round of broccoli, cauliflower, lettuce & pak choy seedlings in its place to head into Fall. I’ll also toss some spinach and arugula seeds in there somewhere, cuzzzz just like early spring, its about to be time for cold weather veggies to thrive! I must say, it’s amazing how much produce I’m able to harvest from seven 4×8’ raised beds and one 4×10’ community bed plot.❤️To be able to grow my food without the Toronto backyard wildlife (raccoons and squirrels mostly) constantly destroying everything, too, is SUCH a blessing! What’s your favorite vegetable to grow and eat?

There is literally nothing like garden-to-table, organic vegetables 🙌🏼
At this time in the season we’ve got a constant supply of sweet tomatoes, bell & hot peppers, zucchini, beans, onions, baby potatoes, kale, beets, Swiss chard, carrots and cucamelons (plus all the herbs) and are patiently awaiting the maturing of our Brussel’s sprouts, honeynut squash, celery, round 2 of Napa cabbage and more— celery is almost ready to harvest and I’ll be planting another round of broccoli, cauliflower, lettuce & pak choy seedlings in its place to head into Fall.
I’ll also toss some spinach and arugula seeds in there somewhere, cuzzzz just like early spring, its about to be time for cold weather veggies to thrive!

I must say, it’s amazing how much produce I’m able to harvest from seven 4×8’ raised beds and one 4×10’ community bed plot.❤️To be able to grow my food without the Toronto backyard wildlife (raccoons and squirrels mostly) constantly destroying everything, too, is SUCH a blessing!

What’s your favorite vegetable to grow and eat?




#growingfood #organicgarden #raisedbedgardening #harvest #realfood #gardentotable #tastetherainbow #sodamnfresh #phytonutrients #eattherainbow #allthecolors #growyourfood