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Mississauga, ON.

Phone: 1 647-241-3486

Email: crina@healthflowwellness.ca

Web: Health Flow Wellness

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My latest explorations of Mediterranean/Levantine

My latest explorations of Mediterranean/Levantine cuisine look like this!
A typical Mezze table would not be complete without Hummus, Tabouleh, Baba ganoush, olives and pita.
It was a pleasure to create these delicious dishes and share them with loved ones!

Got a perfect mark for it too! 😉
@gbcchca #mygbc
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#eatdelicious #mediterranean #cuisine #levantine #lebanesefood #middleeasternfood #mezze #hummus #babaganoush #tabouleh #dinnertable #plantbasedfood #legumes #plantprotein #delicious #healthyfood #simplemeals #culinarylife #foodie #foodobsession #foodlover #inmykitchen #nutritionist #foodshare #foodporn #eatwell #sharefood #georgebrownculinary

It’s a sunny day! Get out and get your D while y

It’s a sunny day! Get out and get your D while you can! ☀️
What if I told you that the sun is the best source of vitamin D for the human body? Oh, you knew that already! ☺️

Vitamin D is essential to staying alive and living a healthy life. And we now know how deficient most of us are in this important nutrient!

Short bursts of sun exposure allow your body to produce all the vitamin D it needs for the day - 15-30 minutes for a person with light skin and 1-2 hours for a person with dark skin.
However some people are less able to produce vitamin D while others may not be able to activate it to a usable state. That is why so many people, especially in the Northern Hemisphere find themselves at risk for vitamin D deficiency.

While most of us are already taking a supplemental form of vitamin D, it is important to remember that there are food sources too. My favourite ones are mushrooms: maitake, shiitake, portobellos, chanterelles and so on…
Get in touch with me if you’d like a more personalized plan and nutritional analysis.
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Photo: Olive Grove, Alaro, Mallorca
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#nutritionist #nutritioncoach #nutrition #nutritiontips #vitamind #sun #sunexposure #getyours #nature #sunnyday #healthylifestyle #liveoutdoors #longevity #lifeextension

White Bean spread with Paprika. High in fiber and

White Bean spread with Paprika.
High in fiber and rich in taste, this is one of our favourite spreads at any time of year and is traditionally garnished with caramelized onions however I chose to use two Mediterranean spices this time: Nigella seeds and Dukkah, a blend of sesame, cumin and coriander.

Very easy to make with canned beans (I like cannellini), garlic, sweet or hot paprika and a little bit of olive oil, salt and pepper.
After you’ve drained and rinsed the beans, simply add everything to a food processor and blend until smooth.
Garnish with nuts and seeds for additional fiber or parsley/coriander if you want to go more green.
Can be eaten with crackers (rice or oat if you’re gluten free) or with an array of crudités like carrot, celery, beets or cauliflower.
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#eatdelicious #delicious #deliciousfood #delicioso #spread #beandip #dips #appetizer #highfiber #fiber #plantbased #mediterraneanfood #eathealthy #goodfood #healthyfood #simplerecipes #plantbasedfood #nutritious #balanceddiet #beans #recipeoftheday #simplefood #plantprotein

Have you had enough squash/pumpkin yet? 😄 I’m

Have you had enough squash/pumpkin yet? 😄
I’m still experimenting with a variety of squashes I picked up at local farms.
Meet the Japanese squash: Kabocha!
With a fluffy texture similar to chestnut and a sweet flavour that tastes like sweet potato mixed with pumpkin!
Packed with beta carotene, iron and vitamin C, it’s a great way to eat for fall!

What is your favourite way to eat squash?

I made another soup with Thai red curry paste, onion, ginger, garlic, cinnamon, coconut milk, vegetable broth and a touch of maple syrup.
I roasted the squash with ginger and cinnamon for about 30 minutes at 375, sautéed my aromatics and spices, then threw everything together in one big pot and used an immersion blender to achieve the desired consistency.
Sprinkle with pumpkin seeds and a dash of sweet paprika and enjoy!
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#eatdelicious #squash #pumpkinspice #fallrecipes #soup #souprecipe #eat #eatyourveggies #veganrecipe #kabocha #eatclean #eathealthy #nutritious #delicious #healthyfoodie #orange #eatrealfood #nutrition #holistichealth

And just like that October is coming to a close! 🍂
May you all have a fun and safe Hallowe’en 🎃

What are you cooking today? My favourite are always my friend’s home made butter buns! Delicious!
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#halloween #fallfood #homemade #bread #enjoythelittlethings #stuffedpeppers #halloweenfood #funtimes #friendsandfamily

I love the Fall season! So much abundance and natu

I love the Fall season! So much abundance and natural beauty!
I can’t wait to turn these beautiful squashes into soups and stews.
Excited to work with some pretty cool varieties like Sibley, Kabocha, Winter Luxury and Marina di Chioggia - all from @hutchinsonfarm 🙏🙏

Also goose, duck, turkey, and quail eggs! Naturally free-range! 🦆
Maybe I will try making that goose egg pasta, just gotta summon up the courage 😁🥚🍝
Thank you @chicadel77 for all the fun! 😘

Have you ever tried any of these varieties?
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#fall #fallseason #pumpkinpatch #pumpkin #squash #farmfresh #farmfresheggs #supportsmallbusiness #supportlocal #supportlocalbusiness #supportyourfarmers #fallharvest #eggs #healthychoices #homechef #nutritioncoach #ontario

Because it’s the weekend and girls wanna have fu

Because it’s the weekend and girls wanna have fun!

Enjoyed a delicious breakfast complete with orange blossom tea and cardamom coffee not to mention the mouth watering pistachio and halva pastries!

So friendly and welcoming! Well worth a visit @narenjoakville @oakvilledowntown
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#oakville #coffeetime #timeout #timewellspent #middleeasternfood #pastries #breakfasttime #teatime #withfriends

More goodness from our Fall Cleanse program! Giv

More goodness from our Fall Cleanse program!

Giving your digestive system a break from heavy, processed foods and introducing more nourishing options like this Chia Oats with kiwi and pomegranate is a good way to support your detoxification organs starting with the colon.

Fiber normalizes bowel movements, lowers cholesterol levels, helps control blood sugar, it feeds the good bacteria in our gut and binds carcinogenic substances therefore reducing cancer risk.
In addition, something like this breakfast bowl is delicious, satiating and full of vitamins and minerals too!

I’ve made it with gluten free oats and chia seeds in coconut milk, overnight. Easy peasy… just add kiwi and pomegranate for a boost of Vitamin C and enjoy! Or your favourite toppings.

Don’t be shy, join us this month @balancepointhc ! You’ll get the full support of two nutritionists, a meal plan with delicious recipes, grocery list, educational tips and a private community of like minded individuals.
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#breakfast #breakfastideas #breakfastbowl #acaibowl #coconut #kiwi #oatmeal #oatmealbowl #overnightoats #fiber #highfiber #glutenfree #dairyfree #veganrecipes #delicious #nutritious #oats #oatsforbreakfast #instagood #instafood #nutritionist #cleanse #guthealth #guthealthy

Soup season is on!! Fall is the perfect time to en

Soup season is on!! Fall is the perfect time to enjoy warming, nourishing and gut healing foods like soups and stews.

Pictured here are my Leek and Potato and Pumpkin soups. Those are sweet potato chips you see in the leek soup…super yummy!
What is your favourite soup in the fall?

I’ve been having lots of fun with the recipes in our Fall Cleanse and Reset Program running online until the end of the month. We are featuring a variety of vegetables and simple preparation methods for the whole family to enjoy.
Feedback has been great so far!

Hopefully you can jump on the next one if you can’t join us this month.
@balancepointhc
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#cleanse #soup #soupseason #guthealth #guthealing #guthealthmatters #souplover #fall #healthylifestyle #healthyfood #healyourbody #detox #nourish #nourishyourbody #comfortfood

“If you find yourself having to tiptoe around ot

“If you find yourself having to tiptoe around others, you’re not walking amongst your tribe”.
Stand tall and speak your truth! Those who are not ready to hear your message will naturally leave your life and that’s perfectly okay!!!

“Compassion is the basis of Morality”, Schopenhauer once said. So stop blaming, shaming, bullying and name calling. We are all humans and we are all equal. Let’s learn to accept and understand our differences, as there are many paths to the same Truth. Let’s become more curious and less judgemental.

The basis of science is to ask questions about the world around us: observing, testing, hypothesizing, reporting, analyzing cause and effect.
So when the media, pharma, government and medical appointees tell you to stop questioning science and do what you’re told, ask yourself why. Why now?

There are those of us who have spent countless hours over many months, analyzing the medical literature and reviewing suppressed scientific data and clinical studies. We don’t get our info off of FB.
We actually read peer reviewed studies and are able to draw our own conclusions even if it means staying up until the wee hours of the morning.
Did you know, for example, that there are to date thirty studies (30!) showing that natural immunity (post-infection) is generally more robust, longer-lasting and broadly more effective than the v.a.c.c.i.n.e even with mutations? The effort to pretend otherwise speaks volumes.
Did you stop to ponder for a minute that “un.v.a.c.c.I.n.a.t.e.d” does not equal “diseased” and may even mean he/she is better protected than those who throw the stones? Ain’t that ironic?

With all we know and have learned over the past year and a half, we are doing our best to help people, wherever they are on their health journey.

If you have questions or are curious about various health aspects of what is currently going on, never hesitate to reach out.
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#knowledgeispower #support #community #healthiswealth #coaching #holistichealth

It’s fun to make these customized trays to go wi

It’s fun to make these customized trays to go with the seasons…
A fall-inspired board for a friend hopefully made everyone happy!
Made with high quality products and of course lots of TLC! 😍

Let me know if you’d like to try one this fall or winter!
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#charcuterieboard #charcuterie #charcuteria #charcuterieboards #charcuterieboardsofinstagram #grazingtables #grazingboard #grazingplatter #appetizers #mealideas #sharingiscaring #sharinggoodness #delicious #instafood #cheeseboard #cheeseboardsofinstagram #fallcuterie #thanksgiving #artisanal #customized #sharefood #sharethelove

Inviting you to try bone broth this fall! We are u

Inviting you to try bone broth this fall! We are using it as medicine in our Fall Cleanse and Reset Program taking place during the month of October.

Bone broth is a superfood: nutrient-dense, easy to digest, rich in flavor and gut healing.
All bone broths — beef, chicken, fish, lamb and more — are staples in the traditional diets of every culture and the basis of all fine cuisine.
By regularly drinking bone broth or using it in recipes, you can help promote healthy gut integrity while reducing permeability and inflammation.
A Few Benefits of Consuming Bone Broth:
• It’s good for your GUT: the collagen and gelatin present in bone broth help heal leaky gut, encourage the growth of probiotics (good bacteria), fight food sensitivities and reduce inflammation in the digestive tract.

• Improves joint health: bone broth is one of world’s best sources of natural collagen, supporting bone and cartilage health.

• Boosts immune system: bone broth is very high in minerals which helps and protects the immune system.

• It’s a great detoxifier: it assists the digestive system to expel waste, it promotes liver’s ability to remove toxins and improves the body’s use of antioxidants.

• It’s great for hair, skin and nails: bone broth is high in calcium, phosphorus and magnesium so it creates beautiful, strong and shiny hair, skin and nails

Always use high quality bones from organic grass-fed cattle or bison and or pastured poultry. The quality of the bones is super important because you are basically pulling all of the nutrients from the bones to drink so you want to make sure you are using healthy bones from healthy animals.

Want to learn more? Join us in bio @balancepointhc and let's start transforming your health!
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#bonebroth #bonebrothheals #guthealth #gut #nutrientdense #cleanse #resetyourbody #healthylifestyle #healthyfood #healthcoach #balanceddiet

This is one of the recipes we are trying during ou

This is one of the recipes we are trying during our Fall Cleanse!

We have designed this cleanse to load you up on easily assimilated nutrients, mostly in soup, stew and warmer, soothing dishes. We are going #glutenfree #dairyfree #sugarfree and #vegan for a week! Everyone can do it!

The secret is removing inflammatory foods from your diet to allow your body to free up energy needed for repair and rejuvenation, while you load up on immune boosting and liver-loving nutrition.

We have a fantastic menu waiting for you as well as a plethora of health tips and a supportive community where you can share your experience and ask questions!

You pick any week in October when you want to start and you can also pick your favourite recipes if you don’t have time to try them all!

It’s easy, it’s flexible, it’s timely, and it’s FUN!

Join @linda_ljucovic and @gourmet.nutritionista as we guide you though this time of transition to more vibrant health!!

Link to join in in bio @balancepointhc or just message me!

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#cleanse #detox #detoxify #cleansing #reset #yourhealthmatters #betterhealth #healthylifestyle #healthyfood #healthyrecipes #healthcoach #healthyeating #antiinflammatory #nutrition #nutritionist #nutrientdense #glutenfree #dairyfree #vegetarianrecipes #eatclean #eatforhealth #eatyourveggies #eathealthy #womensupportingwomen #oakville #foodmatters #liverhealth #fallcleanse

Why do a food-based cleanse? Because it’ll make

Why do a food-based cleanse?
Because it’ll make you feel amazing! 😍

And will also:

1. Boost your immune system!
2. Reset and soothe your digestive system
3. Help with weight loss

Our Spring Cleanse was a big success!
Now we’ve designed a flexible and user friendly Fall Cleanse based on whole, gut loving foods and spices. We’ll share delicious recipes, lots of tips and we’ll support you along the way, as always.

Be sure to check it out @balancepointhc in Bio

Starting in October!! Sign up today and let’s do this!!
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#cleanse #reset #yourbody #food #nutrition #nutritionist #healthyliving #integrativehealth #functionalnutrition #healthyfood #immunity #balanceddiet #balancedlife #holistichealth #holisticnutrition #holisticliving #loveyourself #loveyourbody #oakville #mississauga

First day of fall is here and it shows. It’s rai

First day of fall is here and it shows. It’s raining and the wind is rustling the leaves, making its intentions known. The signs of the time...
As much as I love rain, today, for some reason, I feel like I need something to pick me up and it’s not coffee.

Matcha green tea latte is my go to when I want more focus and energy without the jitters.
I usually make mine with coconut or macadamia milk, collagen powder and a touch of raw honey.

Need more reasons to consume matcha? Here are just a few:

- contains potent antioxidant compounds (EGCG) that reduce inflammation and protect the heart and the brain
- reduces the effects of stress on the body
- positively influences our neurochemistry, increasing serotonin and dopamine
- protects and supports a healthy immune system response against various bacterial and viral infections.

Sounds like a good addition to our daily regimen!

Looking for more ideas on how to protect your body from free radicals and elevate your natural immunity? Reach out, there’s so much you can do for yourself and your family!
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#matcha #matchalatte #matchagreentea #matchalover #antioxidants #protection #fightfreeradicals #zen #calming #immunesupport #greentea #energy #focus #healthydrink #delicious #healthy

Do you have an event or a gathering coming up? Or

Do you have an event or a gathering coming up? Or just looking to relax at home with your significant other? Why not try a charcuterie board?
Now available on ecological, biodegradable, all-natural palm leaf trays!!! You can dispose of, or keep them with your purchase!

This was one of our summer giveaway @brontenaturalhealthclinic @dr.darlenegustin.nd .
Congratulations @jennykolic, hope you enjoyed them!

With Thanksgiving around the corner, make sure to place your order for customized charcuterie boards well in advance if you’d like to surprise your friends and family with something ’cute’ and different.🤩🤩

Special diets observed; high quality, artisanal products. Message me for more info.
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#charcuterieboard #charcuterie #charcuterieboards #charcuteriebox #grazingboard #grazingtable #grazingplatter #appetizers #specialorder #customized #foodie #gathering #platter #foodlove #savetime #inthekitchen #shareable #charcuterieboardsofinstagram #food #foodart #foodoftheday #foodstylist #eat #enjoythelittlethings #enjoy

Overnight oats! I’ve had five different clients

Overnight oats!
I’ve had five different clients ask me this week what would make a quick and healthy breakfast when you don’t have time to cook in the morning!

Overnight oats are the best and easiest make-ahead breakfast for both kids and adults and there are countless variations of what you can add to keep things fresh and interesting!

Making them is so easy!
- the night before, mix together 1 cup of oats (I like the gluten free old fashioned ones) with 1 cup of nut milk (almond, coconut, oat, cashew)
- add a touch of vanilla extract and if you prefer a bit of sweetener such as pure maple syrup
- now you may add anything you like: nuts and seeds, dried fruit, coconut flakes, cacao, etc.
- refrigerate your oats overnight in a sealed container (mason jar)
- next morning just grab and go!

Sometimes I prefer to add my toppings in the morning, especially if it’s fresh fruit or if I want a crunchier texture. But it’s entirely up to you!
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#overnightoats #overnightoatsrecipe #oatmeal #oatmealbowl #oats #breakfastideas #healthybreakfast #quickbreakfast #makeahead #simplerecipes #eathealthy #eatclean #nutrition #nutritionist #nutritioncoach #healthtips #eatforhealth

When we’re busy or on the run, it’s a great id

When we’re busy or on the run, it’s a great idea to have ready-made snacks that are nutritious and high in protein! Protein keeps us full longer by lowering the hormones that cause hunger and boosting those that signal fullness.
Eating snacks high in protein also helps reduce cravings and late night snacking!

This is what we opted for today! After school and after work, deviled eggs are always a favourite at our house!

What are your go-to snacks? Do you favour sweet or savoury treats?
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#snack #healthysnacks #deviledeggs #egg #protein #nutritious #nutritiousanddelicious #energyfood #goodfoodgoodmood #foodoftheday #foodpost #foodisfuel #nutritionist #ketorecipes #ketoweightloss #ketomeals #goodfats #eathealthy #eatlocal #eatrealfood

“Back to School” is an exciting time for both

“Back to School” is an exciting time for both parents and kids, isn’t it? 😁
I know many parents are struggling to find new and engaging ways to encourage healthy eating for their children.
Moms, let me help you take the stress out of it!
Work with a registered nutritionist to see what makes sense for your family!

I am happy to offer new meal plans featuring delicious breakfasts, lunches and dinners as well as healthy snacks to make life easier for parents and more fun for kids!

For the month of September, you can get a nutritionist-approved Recipe bundle or Meal plan AND a Nutritional Consultation (worth over $150) for only $45!

Message me today and let’s start the school year without stress!
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#healthyfood #healthyeating #healthyrecipes #healthykids #womensupportingwomen #eatclean #eathealthy #mealideas #snack #healthysnacks #foodmatters #recipes #nutrition #nutritionist #eatwell #eatrealfood #vegetables #nutrients #coaching #oakville #mississauga

Happy long weekend, everyone! 🤩 This is how the

Happy long weekend, everyone! 🤩
This is how they do morning coffee in Caraquet, NB!
This Noisette Latte and other organic coffee blends are served in .... yes!...soup bowls 😁 and trust me, they are the most delicious, creamy and fun drinks you’ll have on the entire Acadian Peninsula!

@grainsdefolie is a charming French Cafe-Bistro, with a warm and welcoming atmosphere and sources tell me the Pastry Chef is a retired maestro from France 😉 which might explain why they make the best croissants and other French pastries.
Well worth a visit if you’re ever in the area!
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#morningcoffee #coffee #latteart #latte #cafe #café #cafeaulait #morningmotivation #morningbrew #morning #enjoythelittlethings #enjoylife #enjoythemoment #canada #acadiana #newbrunswick #explorecanada #foodie

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