Zawada Health

Zawada Health Using traditional wisdom and modern research we strive to provide you with safe and effective soluti Diiscover the future of family medicine.

Using traditional wisdom and modern research we strive to provide you with safe and effective solutions that fit your lifestyle. NDs, RMTs and Natural supplement dispensary.

Food prep for Mondays is tricky for us/Owen this baseball season. ⚾️ A new team means a new schedule to wrap our minds ...
06/20/2025

Food prep for Mondays is tricky for us/Owen this baseball season. ⚾️ A new team means a new schedule to wrap our minds around in the kitchen. Doubleheaders on most Saturdays and Sundays and a 3-hour practice on Monday nights means packing like it is a tournament every weekend. We also have to make sure there is enough food prepped and ready to go for Monday school (x3) and meals for dinner in the car and practice.

Afterschool snack at home is usually his fave of plain yogurt and granola and fruit or hot chocolate (chocolate protein powder and oat milk) and fruit. Dinner is usually 90 mins later in the car on the way to practice that I've made earlier and packed into a thermos. Owen brings a snack for the 3 hour practice that he can have bites of in the dugout. Could be a protein bar (lately Rx bars) or Mid-day squares or dried organic mango and nuts. On the way home is overnight oats. It is easy to prep ahead and filling so he can easily clean up and go to bed when he gets home.

⚾️2nd pic is the ingredient spread for the oats. 3/4 cup rolled oats in thermos, 1 tsp chia seeds, 1 Tbsp peanut butter, nut mylk to cover everything in thermos and drizzle of maple syrup. Stir around and put in the fridge overnight or at least 5 hours.

⚾️3rd pic is belated Father's day post because without on the same page as me about food, (and his kitchen skills), we couldn't keep our 3 youth athletes nutrition on track! 👊

Joyful Mindset Day! Even on tough days, find one thing that makes you smile - a funny memory, a cozy blanket, recalling ...
12/12/2024

Joyful Mindset Day!

Even on tough days, find one thing that makes you smile - a funny memory, a cozy blanket, recalling an amazing vacation, or even a memory of something cute your pet did!

For me, I remember a specific grassy spot that I used to lay on as a child on our farm (yes I grew up on the to***co farm in this pic!) This memory instantly fills me with joy and happiness and reminds me of life's simple beauty and magic.

Life throws challenges our way, and I believe joy is about finding gratitude, beauty, and light in the little moments. Here are some tips for cultivating a joyful mindset every day:

1. Practice gratitude by shifting your focus from what's missing to what's already beautiful in your life.
2. Seek small joys like listening to a favourite song or savouring your coffee or tea or watching a sunset.
3. Connect with others, sharing a good laugh and kindness. It's contagious.
4. Be present by focusing on the now, not in what's next.
5. Reframe challenges from ' I have to' into 'I get to'.

🌞If your mood needs a little boost you may need to look at supplements like vitamin B6, omega 3s, 5- HTP, or herbs like saffron or St. John's Wort. Speak to a professional to see if these are appropriate for you or if they interact with anything else you are taking. 😉

Seasonal Superfoods Day!It’s cranberry season, and these vibrant little berries aren’t just for decorating your holiday ...
12/04/2024

Seasonal Superfoods Day!

It’s cranberry season, and these vibrant little berries aren’t just for decorating your holiday table — they’re a superfood powerhouse! 💪

Packed with antioxidants like vitamin C and polyphenols to boost your immunity.

Known for their role in supporting urinary tract health.

High in fiber to keep you feeling full and your digestion happy.

🎄 Holiday Tip: Add fresh cranberries to your sauces, dried ones to salads, or bake them into a healthy dessert as in the cranberry oat bar recipe below! Their tangy flavor and bright color make any dish feel festive and nutritious.

I love a good date square, and my go-to recipe lends perfectly for a substitution of cranberries for a splash of holiday colour.

1 ½ cups rolled oats

1 cup almond flour 

⅓ cup coconut oil, melted (or unsalted butter)

⅓ cup maple syrup 

½ tsp cinnamon

¼ tsp salt

2 cups fresh or frozen cranberries

⅓ cup orange juice (freshly squeezed is best)

¼ cup maple syrup 

1 tsp vanilla extract

1 tbsp chia seeds 

In a medium saucepan, combine cranberries, orange juice, and maple syrup.
Cook over medium heat, stirring occasionally, until the cranberries burst and the mixture thickens (about 8–10 minutes).Stir in vanilla extract and chia seeds if using. Let it cool slightly.

Preheat the oven to 350°F and line an 8x8-inch baking pan with parchment paper.
In a bowl, mix oats, almond flour, cinnamon, and salt. Add melted coconut oil and maple syrup, stirring until the mixture resembles a crumbly dough.

Press two-thirds of the mixture evenly into the prepared pan to form the crust.

Assemble the Bars:

Spread the cranberry filling over the crust evenly.

Sprinkle the remaining oat mixture on top as a crumbly topping.

Bake for 25–30 minutes or until the topping is golden and firm.

Allow the bars to cool completely in the pan before slicing into squares.

🎄The Countdown is On! 🎄The holiday season is here—a time for joy, celebration, and connection. But let’s be real, it can...
11/30/2024

🎄The Countdown is On! 🎄

The holiday season is here—a time for joy, celebration, and connection. But let’s be real, it can also feel like a whirlwind of to-do lists, indulgent treats, and disrupted routines. Amid the festive chaos, the most important gift you can give is taking care of yourself. 💖

I’m so excited to bring back the 12 Days of Christmas on my Instagram, starting tomorrow! 🎁 From December 1st to 12th, I’ll be sharing daily wellness tips, self-care rituals, and practical holiday solutions to help you stay grounded, nourished, and joyful all season long.

Let’s make this holiday a little healthier together! Tune in tomorrow for Day 1—together, we’ll prioritize your well-being in small, impactful ways.

September is celebrated as Healthy Aging Month, which aims to encourage individuals to take proactive steps to improve t...
10/05/2024

September is celebrated as Healthy Aging Month, which aims to encourage individuals to take proactive steps to improve their physical, mental, and emotional wellbeing as we age.

Here are some of the most impactful routines to enhance longevity. You can read more in the Zawada Health newsletter or find the blog on the website and search longevity.

1. Engage in a combination of cardiovascular, strength, flexibility, and balance.
2. Regular physical activty.
3. Adequate and consistent sleep.
4.Mental stimulation.
5. Stress management.
6. Social connections.
7.

Maintain strong social relationships with family, friends, and community. Social interaction is linked to

And that is a wrap on the 12 days of holiday wellness! Later today I will be posting the winners on my stories! and ...
12/25/2023

And that is a wrap on the 12 days of holiday wellness!

Later today I will be posting the winners on my stories! and , have graciously donated gift packages of supplements for a lucky few! I will also be giving away a copy of Delicious Detox and a container of marine collagen.

Merry Christmas and happy holidays!

I almost forgot to post the last day of Holiday Wellness! Try spending the first 5 minutes of your day outdoors!This pic...
12/25/2023

I almost forgot to post the last day of Holiday Wellness! Try spending the first 5 minutes of your day outdoors!

This pic was taken at a cottage this summer. The boys and Chris set out early for a morning canoe; the lake was beautiful and still. It is so easy to be outdoors first thing when on vacation or when you are surrounded by nature. Doing this consistently day by day, especially in the city, can be a challenge, but so rewarding!

Starting your day with a brief outdoor moment can bring a multitude of benefits to your physical and mental well-being. Here's why spending just 5 minutes outside in the morning can be a game-changer:

Boosts vitamin D production: Exposure to natural sunlight triggers the production of vitamin D, essential for bone health, immune function, and overall well-being. Five minutes in the morning light can kickstart your day with a vitamin D boost.

Enhances mood: The outdoors is a natural mood enhancer. Sunlight and fresh air stimulate the production of serotonin, the "feel-good" neurotransmitter, helping to reduce stress and elevate your mood.

Improves focus and productivity: Morning light exposure has been linked to improved focus and concentration throughout the day. It helps regulate your circadian rhythm, signaling to your body that it's time to be alert and active.

Increases energy levels: Sunlight exposure helps regulate your internal body clock, contributing to better sleep quality at night and increased energy levels during the day. A short outdoor stint can help set this cycle in motion.

Encourages mindfulness: Being outdoors provides an opportunity to practice mindfulness. Use your 5 minutes to engage your senses, focus on your breath, and appreciate the present moment.

Sets a positive tone: Starting your day with a few minutes of outdoor time can set a positive tone for the rest of the day. It's a simple and effective way to prioritize self-care and well-being.

Take a moment each morning to step outside, breathe in the fresh air, and soak in the natural beauty around you. Your body and mind will thank you!

Day 10 of Holiday Wellness is a tough one.  After you read my instagram post, try closing all notifications for your soc...
12/22/2023

Day 10 of Holiday Wellness is a tough one.  After you read my instagram post, try closing all notifications for your social media apps and stepping away for 24 hours.  Here's why a social media detox or a full digital detox could be a great idea for you!

Mind Refresh: Unplugging helps clear the mental clutter, giving the brain the space it needs to recharge and rejuvenate. A refreshed mind is a creative mind!

Real Connections: Stepping away from the screen allows for meaningful face-to-face interactions.

Nature's Embrace: Spending more time outdoors, breathing in the fresh air, and enjoying the beauty of nature. I chose this pic because it reminds me of when we go on vacation somewhere more remote and there is little or no internet.  Bliss for me and my family..... at least for the first 2 days.....😬🥰

Improved Sleep Quality: Disconnecting from screens before bedtime reduces exposure to blue light, promoting better sleep.

Enhanced Mental Health: Stepping away from the comparison game and information overload can significantly reduce anxiety and boost mental clarity.

Increased Productivity: With fewer distractions, you'll find yourself more focused and productive. It's amazing how much you can accomplish when you reclaim your time!

Better Posture and Physical Health: Break the cycle of slouching over screens. A social media detox encourages you to get moving, and improve posture.

Address

4 Robert Speck Parkway, Suite 1500
Mississauga, ON
L4Z1S1

Opening Hours

Monday 10am - 6pm
Tuesday 10am - 5pm
Wednesday 9:30am - 6pm
Thursday 8am - 5pm
Friday 10am - 5pm
Saturday 9am - 2pm

Telephone

+19058041752

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