Crina8zaibz – Health Flow Wellness

Skip to content

HOME
ABOUT
ONLINE PROGRAMS
SERVICES
BLOG
CONTACT

Facebook Instagram LinkedIn Email

Call Us Today! 1 647-241-3486
crina@healthflowwellness.ca

About Crina8zaibz

This author has not yet filled in any details.
So far Crina8zaibz has created 0 blog entries.

Mississauga, ON.

Phone: 1 647-241-3486

Email: crina@healthflowwellness.ca

Web: Health Flow Wellness

Get Social

Terms of Service and Nutrition Advice Disclaimer

Follow us on Instagram

gourmet.nutritionista

I love making my own healthy sauces, dips and dres

I love making my own healthy sauces, dips and dressings!
I know exactly what the ingredients are and I can play with the flavour profiles to match my mood or the other items on the menu.
With my herb garden growing wild these days, I was somewhat forced to do something with the extra basil and arugula.
Arugula pesto!!! Healthy and delicious, it’s a must-have for the summer!
You can use it salads, pasta dishes, sandwiches, pizza or just mix it with other dips.
A staple in Mediterranean cuisine, pesto traditionally contains basil, garlic, pine nuts, olive oil and Parmigiano Reggiano.
I added arugula for a punch of antioxidants and vitamins!

The recipe is simple and quick:
2 cups arugula leaves, stemmed
1 cup basil leaves
2 garlic cloves
2-3 tbsp pine nuts (can substitute walnuts or almonds)
1/2 cup EVOO (I like to use Arbequina due to its fruity taste)
1/2 tsp sea salt
1/2 cup freshly grated Parmesan (can substitute nutritional yeast for a vegan version)
I add everything to my food processor in the following order: garlic, pine nuts, pulse...add arugula and salt, pulse. Add basil and pulse again. Slowly drizzle in the olive oil and process for another 30-40 seconds or until you reach the desired consistency.
Add the cheese and mix well. Enjoy!
.
.
.
.
.
.
.
.

.
.
.
.
.
.
.
.
.
.
.
.
#pesto #pestosauce #basil #arugula #salad #salads #dip #sauce #dressing #italianfood #lunch #recipe #recipeoftheday #healthyfood #healthyeating #healthy #healthyrecipes #healthysnacks #homemadefood #freshfood #mediterranean #mediterraneandiet #mediterraneanfood #eathealthy #greenherbs #herbs #herbalmedicine #nutrition #nutritionist #detox

Happy birthday to me! 🥳🍾🥂 Had the most am

Happy birthday to me! 🥳🍾🥂
Had the most amazing celebration with friends and family and many others who joined in spirit!
Perfect weather, delicious food, cold wine and outstanding hospitality from @calamuswinery
We were spoiled with complimentary rose, a refreshing blend of Riesling and Pinot Gris, with a touch of Merlot, by the generous owner! Heart On 💓

Thank you! Feeling truly blessed! 😍
.
.
.
.
.
.
.
.
.
.
.
.
.
#birthday #birthdaygirl #birthdaycake #alfresco #happiness #love #together #celebration #birthdayparty #winetime #winery #calamus #summervibes #goodvibes #goodfood #eatlocal #eat #foodie #enjoylife

My latest creation: a vegetarian and gluten/dairy-

My latest creation: a vegetarian and gluten/dairy-free grazing tray for a young, health-conscious man! Hats off to him! 👏👏👏

It gives me so much pleasure to support people in their health endeavours and provide ideas and items that are beautiful, nutritious and easy to implement.

When you work with a holistic nutritionist, you know more aspects than just food are covered, so feel free to reach out if you need to boost your health to the core. I take a root-cause approach to my practice and have been helping hundreds of people for over a decade.

Also, if you simply want to sample a grazing tray or a charcuterie board, I’m here to offer you things that are unique and customized to your taste and dietary restrictions.

I only use top quality ingredients and make my own dips from the freshest ingredients.
All budgets are honoured.

Send me a message and let’s start planning your next event! 😃

Nothing beats a weekend spent with other foodies!

Nothing beats a weekend spent with other foodies! Especially when they’re close friends, the food is amazing, the drink is cold and the weather is totally cooperating!
Feeling so spoiled!
Thank you guys! 💕

Quick dips and snack ideas for the weekend. Great

Quick dips and snack ideas for the weekend. Great shareables with friends and family!

#1 Mediterranean lemony artichoke white bean dip with Lebanese pitas and Aleppo pepper

#2 Red Mexican Salsa with avocado tortilla chips.

Recipes:
White Bean Dip
- canned white beans
- marinated artichokes
- garlic clove
- tahini paste
- olive oil
- zest of one lemon
- S&P
Blend all together in blender.

Salsa:
- big can diced fire roasted tomatoes
- Serrano pepper
- jalapeño
- garlic and red onion
- cumin, salt
- cilantro
Pulse in food processor for no more than 1 minute and adjust seasonings to taste.

Enjoy! 😎
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#salsa #snack #mediterranean #mexicanfood #quickmeals #simplerecipes #dip #vegetabledip #easyrecipes #snacks #vegetarianrecipes #tomato #fiesta #foodie #food #goodfood #foodporn #foodstagram #foodiesofinstagram #healthyfood #eatclean #eat #feedfeed #tasty #recipeoftheday #nourish #salads #goodfoodgoodmood

Tropical breakfast! 🌴Smoothie bowl with dragonf

Tropical breakfast! 🌴Smoothie bowl with dragonfruit, mango, pineapple, coconut, frozen cauliflower and almond milk.
Topped with blackberries, açai, crushed almonds, chia seeds and rose petals.

The “cherry on top” is actually an edible Damascus Rose, the Queen of Roses grown in Turkey since 1820 and one of the most beautiful flowers on the planet.

Thank you 🙏 @akitarosewater - see? I am using them wisely 🥀💖
.
.
.
.
.
.
.
.
.
.
.
.
.
.

#smoothiebowl #smoothie #breakfast #smoothierecipes #smoothies #acaibowl #dragonfruit #breakfastideas #veganbreakfast #fruit #tropical #tropicalvibes #colourful #freshfruit #cleansing #detox #vitaminc #healthyfood #healthy #healthybreakfast #healthylifestyle #healthyeating #nutritionist #eatyourcolors

Vegetarian grazing trays! I’ve created these to

Vegetarian grazing trays!
I’ve created these to order, for clients celebrating a birthday a couple of days ago!

It was fun and stimulating to come up with the perfect cheese & fruit pairings. And some home-made (by yours truly) dips, both sweet and savoury.
I saved some coconut hazelnut mousse for us too! It was too good to miss... 😊

I was happy to use specialty and artisan cheeses like Basiron Lavender Gouda, Midnight Moon, Coeur aux Fleur chèvre, passion fruit Stilton and goat Brie - from @jadorefinecheese!!! 🙏
And of course a variety of fruit, chocolate and outstanding macarons from France @gourmetsmacarons 🙏

The perfect gift for a birthday, graduation or any other celebration.
Contact me and let’s chat if you’d like to try one this summer!! 😃
.
.
.
.
.
.

.
.
.
.
.
.
.
.
.
#charcuterieboard #charcuterieboards #grazingboard #grazingtables #grazing #smallbites #beautifulfood #impress #enjoylife #topquality #qualitytime #artisanal #dip #mousse #sweet #artisancheese #saycheese #cheese #cheeseboard #cheeseboardsofinstagram #fruit #fruitboard #vegetarian #boards #styleinspiration #foodie #foodporn #foodiesofinstagram #gourmetfood #gourmet

Peruvian-style tapas we enjoyed over the weekend:

Peruvian-style tapas we enjoyed over the weekend: ‘causas rellenos’ involving lemony potatoes, asparagus, tuna, shrimp and octopus with a variety of salsas (sauces) of which my favourite is the ‘aji amarillo’ one - the refreshingly hottie orange chilli pepper!

Fun, different and delicious!

Looking forward to prepping some vegetarian boards for some clients this coming weekend! 😃💕

Let me know if you’d like to try some charcuterie boards this summer!
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#charcuterieboard #grazingboard #tapas #smallbites #snacks #dinnertime #simplerecipes #simplefood #dinnerideas #foodiesofinstagram #foodie #foodstagram #foodpics #eat #seafood #peruvianfood #dish #feed #funfood #fingerfood #enjoylife #lovefood #gusto #trynewthings

My Tourtiere - French Canadian meat pie - was a su

My Tourtiere - French Canadian meat pie - was a success!

Made from scratch using top ingredients such as ground pork from @wildmeadowsfarm_ontario and spices from @thespicetraderto.

Next I’ll try a Morrocan/Middle Eastern version with ground lamb and ras el hanout!
More culinary projects in the works, stay tuned!
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#tourtiere #frenchcanadian #dish #homemade #homecooking #meatpie #pie #organicfood #regenerativeagriculture #supportlocal #wildmeadowsfarm #culinary #nutritionist #protein #eat #eatclean #foodporn #foodiesofinstagram #food #foodie #meal #lunch #lunchtime #foodlover #feedfeed #homecook

Another dip (sauce) made with love and fresh ingre

Another dip (sauce) made with love and fresh ingredients!
I finally found some tomatillos to be able to make this Salsa Verde to accompany our fish tacos.
Made two different batches this time: one traditional and the other with added avocado for a creamier texture.
Wow, I wish you could taste them!! 😋😋
Delicioso!!
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#salsaverde #tomatillo #tomatillosalsa #mexicanfood #salsa #sauce #tacos #nottuesday #fishtacos #delicious #fresh #simple #food #eat #lovefood #nutritionist #foodie #foodiesofinstagram #foodstagram #yummyfood #green #delish #homecooking #dip #snack #foodpics #foodporn #feedfeed #eathealthy

How do you take your water? I like to add frozen f

How do you take your water? I like to add frozen fruit and slices of lemon/lime/orange to mine!!

I’m participating in a 7-day water challenge organized by @balancepointhc to stress the importance of staying hydrated for optimal health.
Join the private FB group “Optimizing Health” for a chance to win a bottle of @aussietraceminerals to add to your drinking water!
.
.
.
.
.
.
.
#water #waterchallenge #hydration #hydrate #stayhealthy #minerals #electrolytes #healthylifestyle #healthyliving #health #healthiswealth #waterislife #balancedlife #drinkup #refresh #rejuvenate #cellularnutrition #wellness #wellnessjourney #healthywater #womenshealth

Are you getting enough Vitamin D? While doing some

Are you getting enough Vitamin D?
While doing some research on vitamin D and brain health for a presentation I’m giving soon, it became evident that vitamin D deficiency is an epidemic in our current society affecting close to 90% of the world’s population.
Just a few facts about vitamin D (which in fact acts more like a hormone than a vitamin).

- boosts overall memory and cognitive function
- helps modulate the immune system to reduce inflammation
- assists with mood issues, depression, learning disorders and other neurological concerns

Sunlight balances cortisol, serotonin and dopamine regulation so we have a better mood balance during the day and better melatonin production at night for improved sleep.
Sun exposure benefits varies with your skin type:

- light skin 15-20 min/day
- medium skin 25-30 min/day
- dark skin 40-45 min/day
For sun protection, feel free to apply a natural moisturizer like coconut oil or aloe vera before or after sun exposure.

If you can’t attain adequate sun exposure on a daily basis, I recommend supplementing with Vitamin D3: 2,000IU in the summertime and 5,000IU in the wintertime, depending on your health needs.

You can get some vitamin D from foods if you eat fish, yogurt, eggs, mushrooms, butter, grass fed meat and some fortified nut milks.

I help people to fix their nutritional deficiencies and adjust their diet to enhance nutritional status and absorption, by creating simple, common sense protocols and meal plans so they can see results right away.
Feel free to get in touch if you need help!
.
.
.
.
.
.
.
.
.
.
.
.

.
.
.
.
#vitamind #vitamindtherapy #nutrition #nutritioncoach #nutritionaltherapy #healthyeating #healthylifestyle #healthcoach #nutritionist #sun #immunesupport #immunebooster #immuneboosting #cellularhealth #hormonebalance #hormonehealth #lifehacks #sunlight #healthandwellness #mood #womenshealth

Mother’s Day treats! How do you like my desert t

Mother’s Day treats! How do you like my desert tray? 😃

Also some unapologetically good Nova Scotia Fortune oysters (which disappeared in a blink) and a rare find in Remigio Medici Lambrusco, celebrating 110 years of fine wine making tradition.
The round “tortilla” is in fact Sardinian flat bread with organic Tuscan EVOO and Aleppo sprinkles.
Will have to return to @kensingtonmarketbia for more!!

Really delicious and enjoyed by the whole family! 😋

Hope you all had a wonderful Mother’s Day celebration with your loved ones! 💐💖
.
.
.
.
.
.
.
.
.
.
.
#mothersday #mothersdaygift #goodvibes #gourmet #gourmetfood #gourmetzfood #gourmetparadise #oysters #good #goodfood #enjoylife #enjoythemoment #food #foodie #appreciate #celebration #feedyoureyes #feedfeed #treats #torontofood #lambrusco #deliciousfood #tastyfood #lovefood #italianfood #fresh #qualityoverquantity #qualitytime #toronto

There are few salads I enjoy more than a classic T

There are few salads I enjoy more than a classic Tabouleh, featuring my favourite Mediterranean herb: Parsley (along with its sister cilantro).

Parsley as a healing herb has been used for thousands of years to help with gas, bloating, constipation, anemia, bad breath, skin problems, kidney stones and more.
A powerful detoxification agent, high in antioxidants, vitamins A,C,K, and folate, it can be added to a variety of dishes such as soups, spreads, marinades, dips, salads and smoothies to enhance flavour and the nutritive properties of foods.

Classic Tabouleh is made with fresh parsley, tomatoes, mint, onion, lemon juice and cracked bulgur wheat, an ancient grain dating back to circa 2800 B.C.
While bulgur was once considered a sacred food (in Babylonian times) and it’s certainly high in fiber and protein, today those who are trying to maintain a gluten-free diet can use millet, quinoa or teff instead.

To make this salad I used a combination of parsley, cilantro, mint and baby arugula and used hulled millet as my grain of choice.

Do you like Tabouleh?
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#tabouleh #salad #saladsofinstagram #saladbowl #saladideas #saladrecipe #healthysalad #lunch #lunchideas #lunchtime #healthyfood #healthyeating #nutritious #eat #eathealthy #healingherbs #parsley #cilantro #mediterraneanfood #glutenfree #foodie #enjoyyourmeal #easyrecipes #cleaneating #simplerecipes #simplefood #refreshing #healingfoods #superfoods

How many of these do you consume each week? If you

How many of these do you consume each week? If you really think about it, it’s not that hard.
Let me know if you need more ideas on how to incorporate more of these foods into your diet!
.
.
.
.
.
.
.

.
#healthyfood #healthyeating #healthy #eatinghealthy #cleaneating #healthyliving #superfoods #healthandwellness #healthiswealth #nutritionist #coaching #holisticnutrition #holistichealing

The celebration of Easter in the orthodox traditio

The celebration of Easter in the orthodox tradition is always filled with fun painting eggs, cooking and baking traditional delicious foods, and enjoying life moments reminding us to be grateful for everything we have and we share with one another.
Happy Easter to all those who celebrate today! 🕊
.
.
.
.
.
.
.
#orthodoxeaster #light #peace #love #togetherness #grateful #family #treats #delicious #celebration

Tortilla de patatas to mark a certain victory! 🎾 Undeniably a happy Sunday in this household!!

Proud to say I got it almost prefect this time, but still not runny in the centre... (sigh)... will keep on practising!
It is delicious though. Just 4 ingredients: potatoes, onions, eggs, olive oil.
Classic yum!
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#tortilla #tortillaespañola #sabores #tapas #appetizers #appetizer #fiesta #simplepleasures #simplefood #honestfood #simplerecipe #vamos #vamosrafa #bcnfood #homecooking #homemadefood #comfortfood #spanishfood #spanishtortilla

Just a little snack: smoked salmon canapés with

Just a little snack: smoked salmon canapés with avocado and salmon caviar. Garnish: nigella seeds.

Did you eat your good fats today?
.
.
.
.
.
.
.
.
.
.
#goodfats #healthyfats #brainfood #salmon #snack #snacks #snacktime #snackideas #simplepleasures #simplefood #canapes #funfood #foodie #omega3 #fish #dish #easyrecipes #quickbite #breaktime #nutritioncoach #nutritiontips #coaching #food

This amazing place we call Home! 🌏💚💙💛

This amazing place we call Home! 🌏💚💙💛
Today we celebrate Earth Day and I think we should do this every day, through our actions, inter-actions, personal and collective choices.

This year’s theme is “Restore Our Earth” and focuses on emerging green technologies that can restore the world’s ecosystems. While that’s certainly very important, I believe what we need is a change in humans’ mentality and awareness...a new paradigm where we actually accept and understand that many times to control nature is to destroy nature.

Like Bucky Fuller used to say...
“You never change things by fighting the existing reality.
To change something, build a new model that makes the old one obsolete.”

What are you doing today to support positive change and send a message of love to our Mother Earth?
Even if it’s one less plastic bottle you’re using, that’s a good start.

📷 Lofoten, Norway
📷 Serengeti, Africa
.
.
.
.
.
.
.
.
.
.
#earthday #earthday2021 #earthdayeveryday #lovetheearth #planetearth #pachamama #futureisnow #wisechoices #maketherightchoice #earthfocus #earth #holistichealing #holisticliving #eatclean #liveclean #makeachange #ourhome #regenerativeagriculture #healthandwellness #beauty #beautiful #earthpix

As part of the ‘Spring Cleanse Your Body’ prog

As part of the ‘Spring Cleanse Your Body’ program we are running this week, I’ve adapted one of the recipes to include more protein and help us deal with some of the expected detoxification reactions we’ve seen in the group (tiredness being the main one).
It’s all good and we’re on the right track!

People are loving the recipes so I thought I’d share my take on this quinoa salad:

- quinoa, cooked
- organic mini black beans
- roasted sweet potatoes
- “massaged” purple kale
- red grapefruit slices
- mint leaves
- cilantro (coriander)
- parsley
- lemon juice
- EVOO
- sea salt
- fresh basil as garnish

It is absolutely delicious, refreshing and satiating! I could have eaten the whole bowl!! Try it and let me know how you like it!
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#quinoa #quinoasalad #quinoarecipes #healthy #healthyfood #healthyeating #healthyrecipes #healthymeals #healthyeats #healthychoices #healthylunch #healthydiet #healthydinner #healthylifestyle #healthyliving #healthylife #healthyintoronto #healthybody #healthyfoodshare #nutrition #nutritionist #holisticnutritionist #eathealthy #eatforhealth #plantbasedrecipe #eatclean #loveyourbody #foodmatters #healthiswealth

Load More... Follow on Instagram

NEWSLETTER

Sign up to receive the latest delicious recipes, health news and seasonal promotions

© Copyright 2017 - | Health Flow Wellness | All Rights Reserved

Facebook Instagram LinkedIn Email