Broken Brain docuseries

Check out the Broken Brain docuseries that was just launched the other day.  It is an 8 Episode series on how to heal your brain and keep it healthy.  I just finished watching the first 2 episodes and they were fantastic!!  Lots of information on diet and how to prevent conditions like Alzheimer’s, Dementia, ADHD, and Autism.  The stats are astounding and very concerning.  I encourage you to take a look at the trailer.


Why sleeping on your stomach could be contributing to your neck and/or low back pain.

For years I used to be stomach sleeper.  It was so comfortable.  It was the only way I could fall asleep.  Then my low back started to hurt.  Nothing crazy, just a low grade ache on my right side that never really went away.  I was young and active with no history of injury to that area so I couldn’t figure out why it pained me so much.  It was about this time that I enrolled into the Massage program and I learned that my sleeping position wasn’t ideal and was probably causing my pain.  Continue reading

Vegetable and Bean Pot Pies with Potato Crusts

Happy New Year everyone!!

This year I decided that I would like to start to incorporate more vegetarian/vegan dishes into my diet.  I’m not planning on cutting meat out entirely but I’ve noticed that I feel better when I only eat it 2-3 times per week instead of everyday.  This month’s edition of Alive magazine featured a recipe from her cookbook, The First Mess Cookbook: Vibrant Plant-Based Recipes to Eat Well Through the Seasons written by Laura Wright.  She also has a blog, The First Mess, which features lots of great vegan recipes.  I made this dish for the first time a couple of weeks ago and I absolutely love it!  Instead of using individual ramekins I decided to just make it in one pot and it turned out fine.  Great as a side dish or a stand alone meal.  Enjoy 🙂

  • 1 Tbsp (15 ml) extra-virgin olive oil, divided
  • 1 medium yellow onion, small dice
  • 1 medium carrot, small dice
  • 1 stalk celery, small dice
  • 4 cloves garlic, minced
  • 1 tsp (5 ml) minced fresh rosemary (about 1 sprig)
  • 1 tsp (5 ml) tomato paste
  • 1 medium zucchini, cut into 1/2 in (1 cm) cubes
  • 1 1/2 cups (375 ml) cooked white beans, such as navy, cannellini, or butter beans
  • 2 Tbsp (30 ml) dry white wine
  • salt and pepper, to taste
  • 3 Tbsp (45 ml) whole spelt flour
  • 1 1/2 cups (375 ml) vegetable stock
  • 1 medium sweet potato or 6-7 mini new potatoes, thinly sliced, or a mixture

Preheat oven to 375 F (190 C).  Place 5 ramekins or ovenproof dishes with 1 cup (250 ml) capacity on a baking sheet and set aside.

Heat half the olive oil in a large pot over medium heat.  Add onions, carrots, and celery, and saute until onions are slightly softened, about 3 minutes.  Add garlic, rosemary, and tomato paste, and stir.  Add zucchini and white beans to pot.  Stir to combine.  Pour in white wine, and scrape up any browned bits from the bottom of the pot.  Season stew with salt and pepper.

Sprinkle spelt flour over vegetables and beans.  Stir until flour is moistened and is starting to get slightly pasty.  Pour in vegetable stock.  Bring to a boil and then reduce to a simmer until slightly thickened, stirring occasionally, about 4 minutes.

Divide stew among the 5 ramekins. Arrange sweet potato slices on top of ramekins in a fan or layered pattern.  This will form your top crust.  Gently brush the sweet potato slices with remaining oil.  Season crusts with salt and pepper.

Slide pot pies into the oven, and bake until the filling is bubbling and the sweet potato slices are tender and lightly browned on the edges, about 30-35 minutes.  Serve the pot pies hot.

Serves 5.