Thursday, November 12, 2015

Mood-Balancing Apple Squash Soup

Catherine Sugrue, CNP
Holistic Nutritionist

An apple a day keeps the doctor away?  Well, actually, apples have been found to help relieve oxidative stress on the body due to being rich in a group of plant chemicals called flavonoids.

Combo that with lots of fibre and you’re looking at a balanced treat that’s fantastic for your blood sugar and feeding the beneficial bacteria in your gut.  Ever heard of the gut-brain connection?  You need good bacteria to help balance your mood and nourish your nervous system.

Eating seasonally and locally also has a great impact on your body (and wallet too)!  

Apple Squash Soup


1 tsp extra virgin olive oil
1/4 onion, chopped
3 apples, cored, peeled and cut into chunks
1 small squash, peeled, seeds removed, and chopped
1 carrot, peeled and chopped
1 litre vegetable stock
Pinch thyme
Pinch cumin
Sea salt & black pepper, to taste


In a large pot on medium heat, add olive oil and onions.  Sweat onions until clear.  Add apples, squash and carrot.  Stir in veggie stock.  Add spices and bring to a boil.  Reduce heat and simmer until apples and veggies are soft.  Remove from heat and place contents into a blender.  Blend until smooth and creamy.  Serve immediately topped with nuts and seeds.

Serves 4 - 6 hungry healthy people.  
Store in fridge for up to one week or in freezer for up to 2 months. 


Tuesday, October 20, 2015

Stress Resiliency Super Drink

Danielle Zies
Nutritionist and Stress Coach

Fall is here!

Kids are back at school, things are picking up at work, students are up to their ears in essays & midterms, and the weather is getting colder. 

Things are pretty busy!

When we get busy, we also tend to get a bit stressed. When we get stressed our immune systems take a hit and we become easy targets for seasonal bugs and getting sick.  

When we are under stress, our bodies use nutrients and antioxidants up more quickly. Consuming a nutritive elixir like the Simply Nourished Golden Immunity/Resiliency Drink a few times a week is a great way to prevent illness and stay nourished throughout the cold and flu season.

This recipe tastes like a sweet and spicy lemon tea and is a healthy, stress-busting kick in the pants! 

It’s an amazing way to support your immune system while giving your body a hefty dose of inflammation fighting antioxidants.  Whether you make this drink hot or cold, the spices used in this recipe make for a very warming drink, perfect for the colder days of the new season. The addition of coconut oil and black pepper help make the nutrition in the turmeric more available for your body to absorb and utilize.  

The Simply Nourished Golden Immunity/Resiliency Drink

Blend the following ingredients:

2-3 cups water (can use hot or cold- depending on your preference)
½ tsp ground turmeric
½ tsp ground ginger
3 tbsp lemon juice
1 tbsp coconut oil
4 grinds or a few peppercorns of black pepper
1 tbsp of honey

Serves 2 (or 1 generously J )

Tip: If I feel like I’m getting sick or am sick already, sometimes I add a scoop of vitamin C powder and a dash of cayenne pepper for a little extra immune support.

Healthy wishes,

Wednesday, October 7, 2015

Why Lemon Balm is the Bomb

Danielle Zies
Nutritionist and Stress Coach

Hi Happiness Blog readers!

I want you to meet Melissa, Melissa Officinalis. She’s super chill, I think you’ll like knowing her!

Melissa also goes by the name of Lemon Balm and she is a herb of many talents.   

Lemon balm is a common plant found in herb gardens all over the world. She is a member of the mint family with a light lemon scent.  As you might imagine, the combination of mint and lemon makes for a really nice tasting tea, and as it is so, lemon balm has been used in teas and in the culinary world for a very long time.

Melissa is filled with healthful antioxidants and is a natural anti-viral, anti-fungal and anti-bacterial. However, she has one special talent that really stands out- she is acknowledged by the scientific world for their ability to promote calm feelings!  

The special Cyracos® lemon balm blend found in Veeva’s Stress Formula is quite unique. It focuses on preserving all of the active components of the lemon balm aerial parts (like eating whole foods versus isolated nutrients, sometimes they just work more synergistically in their whole form) and focuses on providing a dosage that has been proven to be effective in clinical studies.

In fact,  in one study- after just 2 weeks of supplementing Cyracos® lemon balm, subjects experienced almost 20% reduction in anxiety, a 15% reduction of stress associated symptoms and a 42% reduction of sleep disturbances and insomnia.  So awesome.   

When combined in a complete stress formula like the one Veeva has created, you have a pretty powerful arsenal of support on your side when you need it.   

Now that you know Melissa, I encourage you to add her to your herb garden so you will always have her available for a nice relaxing tea anytime you need.   

*For more information on Cyracos® Lemon Balm and the associated clinical studies, click here.

Tuesday, September 29, 2015


Ellie Steele, RHN
ACEP Certified EFT Practitioner

Everyone says “let it go” and we generally WANT to let stuff go but when negative emotions like pain, hurt, anger or fear are involved it’s EXTREMELY difficult to simply make a conscious choice to not feel it anymore.

There are three things we can do with a tough emotion:

  1. Repress it
  2. Express it
  3. Release it

Most of us do a combination of repression and expression, and we often fool ourselves into thinking that repression is releasing but it’s not the same at all!

The next time you’re feeling stressed or upset, ask yourself what you’re really feeling.  Own your rage, your pain, your hurt, your rejection, your humiliation. It’s helpful to let the part of your brain that’s trained to avoid hard feelings see that a feeling is simply a sensation and it poses no real danger to you.

Then ask yourself these three magic questions;

  1. Could I let this feeling go? In other words, is it possible for me to let it go? Yes or no?
  2. Would I let this feeling go? In other words, do I want to let this feeling go? Yes or no?
  3. When would or could I let it go? So, regardless of your answers to the previous questions, what you’re saying here is, “if I could and I would let it go, would now be a good time?”  The answer to that question is always “now”.
Try that practice for a while and you may just begin releasing negative feelings in the moment!

Tuesday, September 1, 2015


Sandra Chabot Weber
Holistic Nutritionist, Writer, Speaker 

Every single time someone walks into my home they comment on how incredibly fresh it smells.

That’s because I’ve tapped into the power of essential oils. They’re a part of my daily life and play a huge role in helping me to keep my stress and anxiety in check.

Keeping a happy environment is an important part of how I stay grounded. Here are some simple ways you can begin to incorporate essential oils into your life.  

1. Spray Bottle Mix

The secret to getting my home feeling and smelling SO clean is thanks to my essential oil spray bottle. It contains my absolute favourite Sleep Blend by Veeva, baking soda, and filtered water. Whenever my place needs a little refresher, I spritz my concoction generously. It helps to freshen up the space and set the vibe.

2. Essential Oil Bath

Adding an essential oil blend to your bath is both calming and invigorating. I highly recommend Veeva’s Stress Blend for this. It uplifts the body and calms the mind providing a superb setting for ultimate relaxation.

3. Body Massage

I like to add a couple of drops of my Veeva Anxiety Blend to coconut oil and use that as a base for a luxurious body massage. Of course this works best if you have a special someone to give you the massage. Otherwise I like to self-apply the oil on my chest, neck, and arms to keep me feeling refreshed all day long. Also works well when applied before bed to quiet a hyperactive mind.

For more from Sandra visit here at: 

Tuesday, August 18, 2015

An Open Letter to Sleep

Catherine Sugrue, CNP
Holistic Nutritionist

Dear Sleep,

Listen, I know you and I have never really been the best of friends.  I get it.  We just haven’t really seen eye to eye all of these years.  This pains me because I know you’re super important for resetting my metabolism, I do.  I understand the role you play in making my brain work properly and in the healing and repairing process of my heart and blood vessels.  I know that you help to balance my hormones and that you keep my immune system in check.  I also accept that without you, I wouldn’t be able to function during the day and that I would be at a higher risk for heart disease, diabetes, high blood pressure, kidney disease and even stroke.

I just wanted to let you know that I’m ready to build a solid relationship with you.  Actually, I’m putting forth quite an effort these days and I think you would be proud.  Each night, I have been taking Veeva’s Theanine & Magnesium with B Happy Complex half an hour before bed to relax.  And then, after I’m done washing my face and brushing my teeth, I take the Veeva Sleep Blend Aromatherapy Roll-on and rub it behind my ears and onto my wrists and then breathe in deeply.  And guess what?  It’s working. 

So, what I’m saying is, I’m ready to accept you into my life wholeheartedly… if you’ll have me.

In health,


Wednesday, August 12, 2015

3 Step Strategy for Dealing with a Sleepless Night

Ellie Steele, RHN
ACEP Certified EFT Practitioner

We all deal with the occasional bout of insomnia, but even one sleepless night takes it’s toll on your health in the form of higher cortisol levels, more cravings for junk food and less energy to meet the demands of your day or your fitness regimen.

As soon as I notice that I’m not falling asleep as easily as I normally do, or if I wake up in the middle of the night and realize going right back to sleep is going to be a challenge I do these three things, and knock on wood, they usually work.

  1. Turning on as few lights as possible, I get up and I take two Veeva Stress capsules.  The Cyracos Lemon Balm in Veeva is clinically proven to reduce sleep disorders by 60% over a placebo.
  2. I take a few pellets of a homeopathic remedy for overactive mind called Coffea Cruda.  If you’re the type to have “monkey mind” that just won’t shut up, this might be a good remedy for you as well, but to get the best remedy for you, consult a registered homeopath.
  3. I pop in a set of earbuds, go back to bed and listen to some sort of guided meditation audio (again being careful not to let the blue light of my Ipod hit my eyes too much).  

That’s it!  Try it and let me know if this approach works for you too!