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Monday 11am - 4pm Tuesday 11am - 3pm Wednesday 11am - 6pm

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Rachel Dzikic RHN, Vancouver, BC (2025)

10/02/2024

Cinnamon Maple Roasted Sweet Potatoes Recipe 🍠🍁

These Cinnamon Maple Roasted Sweet Potatoes are a deliciously sweet and savory side dish, perfect for fall gatherings or any meal!
Ingredients
2 lbs sweet potatoes, peeled and cubed 🍠
3 tbsp olive oil 🛢️
1/4 cup maple syrup 🍁
1 tsp ground cinnamon 🌟
1/2 tsp salt 🧂
1/4 tsp black pepper 🧂
Optional: chopped pecans or walnuts for topping 🌰
Instructions
Preheat the Oven:
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
Prepare the Sweet Potatoes:
In a large bowl, toss the cubed sweet potatoes with olive oil, maple syrup, cinnamon, salt, and pepper until evenly coated.
Roast:
Spread the sweet potatoes in a single layer on the prepared baking sheet.
Roast for 25-30 minutes, or until tender and caramelized, stirring halfway through for even cooking.
Serve:
Remove from the oven and, if desired, sprinkle with chopped nuts for added crunch.
Serve warm and enjoy your Cinnamon Maple Roasted Sweet Potatoes!

10/02/2024

Calcium: can be obtained from the same source as big bone animals such as horses or elephants by eating leafy greens. Leafy greens contain calcium that is highly bioavailable, with almost twice as much calcium as milk products.
Vitamin D: help absorb calcium from the intestines and aids in the assimilation of phosphorus. Sunlight is the bodies main source of vitamin D, with enough sunlight exposure, people do not need to rely on vitamin D from foods. The body can accumulate vitamin D from sunlight and store large reserves in their liver, spleen, bones, and brain.
Phosphorus: is essential for a proper mineralization of bones and teeth, supports the function of the B vitamins and it is a component of fossil lipids which carry the fats need for energy metabolism through the blood. It also helps maintain the integrity of all cell membranes.
Vitamin A: helps in bone growth of infants and children as it is required for bone remodelling.
Protein & Vitamin C: stimulates collagen and matrix formation. Vitamin C, however, breaks down in the presence of heat and oxygen so the fresh of the food the better.
Magnesium: calcium absorption from the blood into the bones relaxes the muscles and is important for neuromuscular transmission and activity.
Vitamin K: is necessary for blood clotting, the production of proteins in the bone, and the production of osteocalcin which helps calcium crystallize in the bones and speeds the healing of fractures by stimulating bone growth.
Healthy Fats: are required to absorb fat, soluble, vitamins, such as a, D, and K.
Manganese: is essential for utilization of vitamin B and C, for the synthesis of cartilage, and for the bone growth and maintenance.
Zinc: is needed for normal formation as it enhances the action of vitamin D
Copper: is essential for the formation of collagen is found nuts, organic meats, seafood, and seeds
Silicon: formation of bones and teeth as well as collagen and is derived predominantly from the diet in the form of whole grains.
Vitamin B6: helps strengthen collagen.
Vitamin B9: helps convert the amino acid homocystine, which interferes with collagen synthesis, to the nontoxic form, cystine.

10/13/2023

Friday the 13th should be celebrated ✌🏻
Did you know?

Before the patriarchy got involved, it was a day for celebrating women and their powerful s*xual energy. Right up there with black cats, Friday the 13th gets a reputation for being inherently evil and unlucky. But the extreme superstition and all-around bad vibes surrounding the day couldn't be farther from its original meaning, which was about celebrating women and their s*xual energy. (13 is the number of menstrual cycles women have and Friday is actually the day of the goddess of love and sensuality — more on that later.) The number 13 gets a lot of hate in the world. Many buildings don't have a 13th floor and it's an unlucky number to bet with. But the number 13 is actually a divine number in Judaism, as it marks the age when boys and girls have Bar and Bat Mitzvahs, meaning they are on their way to becoming adults, and thus ready to take part in public worship. In Tibetan culture, the number 13 is also very auspicious. It's considered to be a holy number that is often used in fairytales to remind people that they will be cleansed of their sins in heaven after 13 rounds of prayers.

It's also interesting to note that in numerology, the mystical study of numbers, 13 represents change. Not bad change, but change that is essential to life. People fear the unknown, which is what change brings. However, it's actually a good thing. Growth and transformation do take us out of our comfort zones, but they also help us become the most evolved and higher-minded version of ourselves.

Sure, we all love Fridays because it signals the weekend, but in mythology and astrology, Friday is the day of the week that celebrates Venus, the goddess of love, sensuality, and fertility. The Latin term for Friday is "dies Veneris," which translates to "Day of Venus." Ancient Germans referred to Friday as "Frīġedæġ," who is the Roman counterpart for Venus, and in these cultures, Fridays were a day in which women were celebrated and honored. In the orthodox Jewish tradition, Friday is revered as a wonderful time for couples to have s*x, as it's considered a mitzvah (good deed) to procreate during the Sabbath.

10/11/2023

Signs that you have parasites 🤢

* Painful joints and muscles
* Constipation, gases, IBS symptoms, diarrhea
* Anemia due to lack of iron
* Inability to fall asleep easy and waking up a lot at night
* Grinding the teeth while sleeping
* Skin rashes, eczema, rosacea, and hives
* Not feeling full after me
* Tiredness and depression

Natural ways to expel parasites 🦠

1. Garlic
Garlic is considered by many holistic health advocates to be a superfood
which has the power to protect you from fungi, bacteria, parasites, and cancer. It can be beneficial in the fight against fleas, ticks, and mosquitoes too.
2. Clove
Cloves possess antiviral, antibacterial, antimicrobial, and antifungal properties and clove essential oil can dissolve the any eggs from the worms that are present in the intestines and thus, prevent them from spreading further and causing more damage.
3. Oregano
Without doubt, this is an amazingly potent and efficient herb which makes a perfect ally in the fight against parasites, but also against other bad bacteria because of its high level of antioxidants. Oregano essential oil can help you restore the microbial environment in the intestines.
4. Black walnut nuts & hull
The hull is beneficial in the fight against fungal infection. Green hull juice is of great use to destroy intestinal parasites.
5. Wormwood
This is an herb with small yellowish and greenish flowers. Its leaves and flowers can help you soothe digestive problems whereas its potent antimicrobial characteristics can be used for other infections too, nut just parasites.
6. Thyme
Thyme oil can help you destroy parasitic infections in the intestines. Combine it with rosemary, oregano, and marjoram in different dishes and feel free to use it dry or fresh.
7. Chinese goldthread
This herb is a crucial part of traditional Chinese medicine and it can alleviate different types of infections.

10/05/2023

Lower Body Workout (Gym)

1. Box Jump
2. Barbell Front Squat
3. Barbell Split Squat
4. Dumbbell Lunge
5. Single-Leg Romanian Deadlift

1. Stand just in front of a box with feet shoulder-width apart. Swing arms and hinge hips back with a tall chest, flat back, and engaged core. Swing arms forward, using momentum to jump up and slightly forward, landing softly with both feet completely on the box. Stand up, locking out your knees and extending your hips. Carefully step back down to the ground.

2. Take the bar out of the rack with your hands crossed over your chest, supporting it across the front of your shoulders. Squat down, keeping your chest up, then drive up through your heels to stand.
**Shifting the bar to the front moves the emphasis to your quads, but also makes the move safer, because you’ll be less likely to tip forward and endanger your lower back. If you haven’t got the elbow mobility to do the Olympic lifters’ version (bar held in place by your fingertips), use this variation.

3. Start in a split stance, with one foot in front of the other, holding a bar across the back of your shoulders. Bend both legs until your trailing knee touches the floor. Straighten both legs to return to the start, then go straight into the next rep.

4. Holding a dumbbell in each hand, take one step forward and lower your body until both knees are bent at 90 degrees. Push off your front foot to reverse the movement.

5. Stand on one leg, holding a dumbbell in the opposite hand. Bend forward until you feel the stretch in your hamstrings, then straighten up.
**This move challenges your balance and proprioception, while firing up your hamstrings.

10/05/2023

Home-made Pierogi 💁🏼‍♀️

Ingredients
* 5 cups all-purpose flour
* 1 teaspoon salt
* 1 cup water
* 3 large eggs
* 1/2 cup butter, softened
Filling:
* 4 medium potatoes, peeled and cubed
* 2 medium onions, chopped
* 2 tablespoons butter
* 5 ounces cream cheese, softened
* 1/2 teaspoon salt
* 1/2 teaspoon pepper

Additional ingredients (for each serving):
* 1/4 cup chopped onion
* 1 tablespoon butter
* Minced fresh parsley

Directions
* In a food processor, combine flour and salt; cover and pulse to blend. Add water, eggs and butter; cover and pulse until dough forms a ball, adding an additional 1 to 2 tablespoons of water or flour if needed. Let rest, covered, 15 to 30 minutes.
* Place potatoes in a large saucepan and cover with water. Bring to a boil over high heat. Reduce heat; cover and simmer until tender, 10-15 minutes. Meanwhile, in a large skillet over medium-high heat, saute onions in butter until tender.
* Drain potatoes. Over very low heat, stir potatoes until steam has evaporated, 1-2 minutes. Press through a potato ricer or strainer into a large bowl. Stir in cream cheese, salt, pepper and onion mixture.
* Divide dough into 4 parts. On a lightly floured surface, roll 1 portion of dough to 1/8-in. thickness; cut with a floured 3-in. biscuit cutter. Place 2 teaspoons filling in center of each circle. Moisten edges with water; fold in half and press edges to seal. Repeat with remaining dough and filling.
* Bring a Dutch oven of water to a boil over high heat; add pierogi in batches. Reduce heat to a gentle simmer; cook until pierogi float to the top and are tender, 1-2 minutes. Remove with a slotted spoon. In a large skillet, saute 4 pierogi and onion in butter until pierogi are lightly browned and heated through; sprinkle with parsley. Repeat with remaining pierogi.

Enjoy!

09/29/2023

Fish Taco Bowls 🐟

Ingredients

SPICY SLAW
* 1 jalapeño, seeds removed, finely chopped
* 1 small clove garlic, grated
* 2 tbsp. mayonnaise
* 2 tbsp. sour cream
* Zest and juice of 1 lime
* 1 tsp. kosher salt
* 1/4 tsp. granulated sugar
* 6 cups of shredded green and/or red cabbage
* 1/4 cup of chopped fresh cilantro
SPICY CREMA
* 1/4 cup of mayonnaise
* 1/4 cup of sour cream
* 2 tbsp. sriracha
* Juice of 1/2 lime
FISH & ASSEMBLY
* 3/4 cup of all-purpose flour
* 2 tsp. chili powder
* 2 tsp. kosher salt
* 1/2 tsp. freshly ground black pepper
* 1/2 tsp. garlic powder
* 1 cup of whole milk
* 1 1/2 lb. cod or any firm white fish, cut into strips about 3"-by-1 1/2"
* 1/2 cup of neutral oil
* 1 head romaine, chopped
* 2 avocados, finely chopped
* 1 large mango, sliced
* Fresh cilantro leaves and lime wedges, for serving

Directions
* SPICY SLAW In a large bowl, whisk jalapeño, garlic, mayonnaise, sour cream, lime zest, lime juice, salt, and granulated sugar. Add cabbage and cilantro and mix well to combine. Refrigerate until ready to use.
* SPICY CREMA In a small bowl, whisk mayonnaise, sour cream, sriracha, and lime juice. Refrigerate until ready to use.
* FISH & ASSEMBLY
* Step 1 In a medium bowl, mix flour, chili powder, salt, pepper, and garlic powder. Pour milk into another medium bowl. Place fish in milk.
* Step 2 In a large skillet over medium-high heat, heat oil. Lightly dredge fish in flour mixture, shaking off excess. Working in batches if needed, gently lay fish in skillet and cook until golden brown on one side, 3 to 4 minutes. Carefully turn and cook until second side is golden brown, about 2 minutes more. Transfer to a wire rack set in a baking sheet.
* Step 3 Divide romaine among bowls. Top with slaw, a few pieces of fish, avocado, mango, cilantro, and a drizzle of crema. Serve with lime wedges alongside.
Enjoy :)

09/27/2023

How to prepare tea properly
*Always cover your tea when steeping. In order to take advantage of those precious volatile oils that you spent your hard-earned money on.
* The liquid that remains trapped inside the tea bag has even higher instances of tannic acid than what is able to steep out of the bag on its own. By squeezing the tea bag, you inadvertently release these tannic acids into your tea and in turn create a far more bitter, sour and acidic cup of tea.
* Loose-leaf teas provide far superior tea quality than tea bags and are the primary reason to prefer loose leaf tea to tea bags. Even low-quality leaves have a better flavor, as well as more nutrients than any standard tea bag.
* It’s best not to steep most tea bags twice. Usually, tea bags are filled with tea dust, small particles of tea leaves that release flavor very quickly. The flavor extraction is so fast on the first brew that it's difficult to produce a second brew
Steeping Methods
Green Tea
Temp:180-185 F. If it boils, it's important to let it cool for 30-45 seconds. Add green tea powder or tea bag to the hot water. Total steeping time is around 2-3 minutes, but have a sip after 1.5 minutes to check for the apt strength and flavor for you.
**If you prefer iced Tea, the Journal of Food Science suggests that the best method for getting the biggest nutritional benefits from green tea is prolonged cold steeping for at least two hours (perfect for iced tea)
Black Tea
Temp: 212F. A typical black tea steep time is about three to five minutes. Black teas are usually infused for a longer period of time than most other teas, which increases their caffeine content and results in a dark, full-bodied cup.
Oolong tea
Temp:195-200F. Oolong is a bit more flexible. Steep for 1 min will give you the nutritional benefits. It is recommended to give it a quick taste- if it suits you, you can enjoy it. The max time to steep the tea bag or grounds would be 2-3 mins.
White Tea
Temp: 165-175F. White tea tends to be a more gentler tea. Pour the water over the tea, cover if in a pot and steep for 30-60 seconds if using white tea bags or 2-3 minutes if using loose-leaf white tea.

09/25/2023

HIIT Circuit (No equipment) 💪

Time under tension circuit ⏰

**When doing this Circuit, do as many as you can in recommended time frame without losing your proper form**
Try doing this 3 times in a row

1. Speed Skaters (45 secs)
2. High Knees (45 secs)
3. Jumping Squats (45 secs)
4. Deadbugs (45 Secs)
5. Side Plank Jacks (20 secs each side)
6. Shoulder Taps/ Mountain Climber (45 secs)

Take 30 seconds break and Repeat

Good Luck!
Explanations are to the right 😉

09/25/2023

Blackened Shrimp Bowls

Ingredients
* 2 cups of cooked brown rice
* 1 lb. shrimp, tails removed, peeled and deveined
* 1 1/2 tsp. cumin
* 1 tsp. paprika
* 1 tsp. garlic powder
* 1/2 tsp. onion powder
* Kosher salt
* Freshly ground black pepper
* 2 tbsp. olive oil, divided
* 1 cup of fire roasted corn
* 1 red pepper, diced
* 2 tbsp. freshly chopped cilantro, plus more for garnish
* Juice of 1 lime, divided
* 1 avocado, thinly sliced

Directions
* Step 1 Make shrimp: in a large bowl, toss shrimp with cumin, paprika, garlic powder, onion powder, and season with salt and pepper. In a large skillet over medium-high heat, heat 1 tbsp olive oil. Add shrimp and cook until opaque and charred.
* Step 2 Make corn salad: in a medium bowl combine corn, pepper, and cilantro. Add 1 tbsp olive oil, juice of half a lime, and season with salt and pepper.
* Step 3 Build bowls: divide rice between 4 bowls. Top with shrimp, corn salad, and 1/4 avocado each. Garnish with cilantro, squeeze with lime and serve.

09/23/2023

PART 2 Benefit of Oolong tea

Helps with Weight Loss
Obesity and the inability to lose weight fast are possibly amongst the most frustrating health issues. Polyphenols improve metabolism while inhibiting the secretion of enzymes that build fat. Those dealing with weight gain and obesity should include Oolong tea in their diet – after checking with their dietician/nutritionist.
Reduces Possibility of Cancer
The antioxidants in a hot cup of Oolong tea help to curb cell mutation, which could potentially lead to cancer. Additionally, the polyphenols restrict cancerous cells from dividing and increasing inside the body. Consuming this tea can raise the body’s defenses against cancer.
Curative Properties for Skin Ailments
Among other health benefits of Oolong tea, protection against skin problems is another, but in a safe and natural way. It lowers the impact and damage on the skin caused by UV rays, which thus helps to alleviate dark spots, hyperpigmentation, eczema, and other skin-related issues.
Improves Sleeping Patterns
Insomnia or disturbed sleep are major causes of severe health problems. In the short-term, it affects one’s mood, causes stress, brings about lethargy, and inability to carry on with daily tasks. Further, the long-term effects of inadequate sleep can be a lot more harmful. Oolong tea contains compounds such as GABA or Gamma-aminobutyric acid and L-theanine – their job is to soothe and calm neuronal excitability, which thus helps to induce sleep. Proper rest and sleep are critical for overall physical and mental health.
Strengthening Teeth and Bones
The micronutrients in Oolong tea help to gain bone mass, which in turn reduces the chances of osteoporosis. Further, consuming this tea assists with the healing process of broken bones. Drinking Oolong tea after a meal helps to keep teeth clean and strong, while also having an overall calming effect on the body.
Mood Elevator
L-theanine is an amino acid that is present in abundance in Oolong tea, which acts as a stress-buster and mood enhancer. While it helps the brain to relax and brings feelings of rejuvenation, which elevates one’s mood.

Have you tried Oolong tea?🤔

09/21/2023

Workout Glute #1 (Using Bands)

Warm-Up (5:00mins)

Complete the following exercises in order.
Reps (12-15 reps) **each side if applicable**
Sets (2-3 Rounds)

1. Low Squat with Band.
2. Seated Abduction with Band.
3. Squat with kickback with Band.
4. Fire Hydrant with Band.
5. Kneeling Kickback with Band

1. While in a lowered squat position, place the exercise band just about your knees. Now that the band is in place, Slowing start your reps (the wider your stance, the more resistance) Always make sure you do not lose your solid frame. For example do not let you knees cave in, don’t let your knees overshadow your ankles. Make sure to “stack:’ Your joints to avoid Injury. And don’t forget to keep the core flexed.
2. While in a seated position, place the band above your knees, with ankles hip with apart. Keeping your core strong, push your knees out away from each other. Its easy to get carried away with these, make sure to not over do it.
3. Starting in the same position as exercise 1. While coming up into a standing position, kick back one leg as high as you can without losing your muscle tension in the glutes and hamstring. Also making sure your keeping complete control of your leg while completing this exercise.
4. Starting on all fours on the floor, place the band above you knees so it feels comfortable. Making sure all your joints are “stacked”, lift one leg to your side while maintaining a right angle. If you can, try and hold that leg up for a total of 2 secs at the top and slowly lower it down.
5. Starting the same position as exercise 4. But make sure you band is underneath you knee to hold it in place. This time, extend your leg straight back. At first it feels a bit weird with the band but you will get the hang of it once you’ve done it a few times. Lift your leg as high as you can without compromising the exercise or tension on your leg. Try and keep you heel pointed towards the ceiling to create that extra tension.

Try this and let me know what you think:)

Rachel Dzikic RHN

10/02/2024

10/02/2024

10/13/2023

10/11/2023

10/05/2023

10/05/2023

09/29/2023

09/27/2023

09/25/2023

09/25/2023

09/23/2023

09/21/2023

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