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.

12/20/2025

Bonus healthy holiday tips:

1. Balance blood sugar! Make sure your meals and snacks have protein, fiber, and healthy fats to balance blood sugar, which will keep you happy and satisified.

2. Holiday stress directly impacts digestion through the gut-brain axis. Simple supports include deep breathing before meals to get your nervous system into rest and digest mode. Try to have earlier dinners to support circadian rhythms.

3. The liver works overtime during the holidays processing rich foods and maybe more sugar and alcohol. Try to include bitter foods like radicchio, arugula, and dandelion to support. You could even start the day off with warm lemon water. And of course prioritize those cruciferous veggies that we talked about over the last couple weeks!

Www.zawadahealth.com/blogs/lunches-dinners/12-days-of-holiday-nutrition-recipe-collection

Or just go www.zawadahealth.com and click HOLIDAY NUTRITION RECIPES in the menu.

Wishing you a healthy and happy holiday season!

12/17/2025

Today is day 12! And our final veggie is a vitamin C powerhouse. We end our series with the vibrant red pepper.

Few people know that a red pepper has more vitamin C than an orange and because of this, it is wonderful for immunity and collagen production.  I remember a patient told me once that in her country they put red peppers in their sauces to ward off misfortune!

Today's dinner feature is a fun stuffed red pepper with turkey, herbs, brown rice, and tomatoes. It will look fancy but again easy to make and assemble. 

12/15/2025

On the 11th day of Christmas, zucchini takes the stage. Zoodles with homemade basil pesto and sauteed shrimp makes a light but nutrient-packed dinner!

Zucchini is a hydrating VERSATILE veggie! You can put in a stir-fry, in a chili or stew, or even in a smoothie to add a hydrating , fibrous kick!

All 12 Days of Christmas Nutrition recipes are posted on the website, under the Resources tab, under Recipes. Just click on ENTREES.

12/14/2025

Day 10 highlights one of the most underrated winter veggies- cabbage! Try this turkey cabbage stir-fry with sesame-ginger sauce for a gut-supportive, low inflammatory dinner. You can use green or purple cabbage in this recipe but red cabbage always offers up the most nutrition.

Cabbage is another one of those cruciferous veggies that is fabulous in supporting estrogen metabolism. Cabbage is also a great source of prebiotics and then when fermented is a great source of probiotics. Think sauerkraut or kimchi!

All 12 days of Holiday Nutrition recipes are posted on the website (www.zawadahealth.com). Go to recipes under the Resources tab, and click ENTREES.

Well this is about as good as it is going to get tonight after 10 takes with these 2. 😑Beets are a root veggie that supp...
12/11/2025

Well this is about as good as it is going to get tonight after 10 takes with these 2. 😑

Beets are a root veggie that supports liver function and boosts blood flow. Beets are packed with plant nitrates. Your body turns these nitrates into nitric oxide. Nitric oxide helps blood vessels relax, supports healthy blood pressure and delivers more oxygen to your muscles and brain. This is why some athletes swear by beet juice before training to help them perform better and recover faster. 💪

Tonight’s dinner features roasted beets over wild rice with arugula and goat cheese. However, our most typical way is boiling, peeling, dicing, and then combining with horseradish, lemon juice, and sea salt

12/09/2025

Day 8 features asparagus! Asparagus is a diuretic and rich in prebiotic fibres!

For today's dinner I have paired it with a lemon-herb cod for a simple, mineral -rich dinner. Wonderful kidney supportive veggie that you gut also loves!

All 12 days of Christmas Nutrition recipes are posted on the website, under Resources tab, under recipes. Just click ENTREES.

12/08/2025

On the 7th day of Christmas, the spotlight is on CARROTS. This carrot-ginger lentil soup is warming, immune-supportive, and perfect for keeping digestion grounded during the holiday rush!

Carrots are high in carotenoids. Carotenoids are converted to vitamin A in the body, which is key for immunity, and skin, and eye health! Carrots are also high in prebiotic fiber, which help grow good bacteria (or probiotics), therefore improving gut health.

All 12 days of Christmas Nutrition recipes are posted on the website, under the Resources tab, under recipes. Just click ENTREES!

12/07/2025

Day 6 celebrates broccoli! Try this roasted broccoli bowl with quinoa, toasted almonds, and a lemon-tahini drizzle - a simple, detox- supportive dinner!

Broccoli is at the top of the list when it comes to sulforaphane for cellular protection (think longevity and healthy aging). It is high in vitamin C levels, and fiber for microbiome health.

Sometimes you have to shake things up and do something other than steam your broccoli!

All 12 days of Holiday Nutrition recipes are posted on the website, under recipes (Resources tab). Just click ENTREES.

12/06/2025

On the 5th day of Christmas, spinach shines! Tonight's dinner features chicken stuffed with spinach, mushrooms, and herbs. A fantastic meal for energy, hormones and red blood cell support.

Spinach is loaded with iron and folate which are essential for red blood cell production and magnesium which is a key mineral for hormones, especially PMS!

Spinach is so easy to just throw into anything you are making to bump up the nutritional value of your dish. Remember it the next time you are making a soup, chili, stews, eggs, or a smoothie!

All 12 days of Christmas Nutrition recipes are posted on the website under the Resources tab (under recipes). Just click on ENTREES.

12/06/2025

Day 4 brings cauliflower - a very versatile digestive-friendly veggie. This creamy cauliflower chickpea curry is rich in plant protein, anti-inflammatory spices (turmeric and black
pepper) and gut-loving fiber!

Cauliflower is high in choline which is key for brain and liver health. It is also another example of a cruciferous veggie, just like Brussel sprouts, which makes it supportive of detox pathways in the liver.

And indeed cauliflower is versatile! Have you ever tried it in a smoothie?

All 12 days of Christmas nutrition recipes are posted on www.zawadahealth.com, under recipes, under the Resources tab.

12/04/2025

On the 3rd day of Christmas, we honour the humble sweet potato. Stuff it with black beans, sautéed spinach, and avocado for a grounding, fibre-rich dinner that stabilizes energy and nourishes the gut. The sweet potato is high in beta-carotene, making it a skin and thyroid superfood!

All 12 days of Christmas Nutrition recipes are posted on the website, under recipes (Resources tab). 

12/04/2025

On the 2nd day of Christmas, Brussels sprouts take the spotlight. Roasted with balsamic vinegar and paired with omega-3-rich salmon, this dinner balances blood sugar, supports healthy hormones, and tastes like holiday comfort. Brussel sprouts are one of the cruciferous veggies I always talk to patients about for estrogen metabolism. 

Our families go-to way to make Brussel sprouts is to combine with grainy dijon mustard, olive oil, and salt and pepper.  Roast for 30 minutes and eat. And if you have Delicious Detox you may have already tried the Pecan Brussel Sprouts!

All 12 days of Christmas Nutrition recipes are posted on the website, under recipes (Resources tab). 

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4 Robert Speck Parkway, Suite 1500
Mississauga, ON
L4Z1S1

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