Body, Mind And Spiritual Wellness

We’ve found the best certified therapists to help you achieve health and wellness. The focus is on becoming mentally and physically healthy, living life with a focus on wellbeing and developing resilience. BODY, MIND AND SPIRITUAL WELLNESS IS A STYLE OF LIFE. It’s never too late to start living life with 100% wellness and without limitations. Discover the process of wellness therapy with peace, joy and love. Start Now!

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Those Carrot Cake Protein Balls is the easiest carrot cake recipe ever! It is perfect for those night when you are craving on carrot cake but do not have the time to bake a whole cake. Those raw carrot cake protein balls are made within 3 minutes, it is sweet, natural, fulfilling and simply delicious.

Carrot cake balls
Calories: 130 kcal


1 cup Old fashioned oat also called rolled oat
1/2 cup Almond Meal Flour
1/3 cup Unsweetened Shredded Coconut
1/4 cup Pecans nuts
1/2 cup grated carrots packed
4 tablespoon Almond Butter smooth
1 cup Medjool dates Soaked in hot water, drained
2 tablespoon Unsweetened Cocoa powder or protein cocoa powder
1 tablespoon Vanilla Extract
1 teaspoon ground cinnamon
1/4 cup Cashew Butter to drizzle on top of the balls

carrot-cake-balls 2In a food processor with the S blade attachment add all the ingredients except the cashew butter that you will use to drizzle on top of the balls to decorate them.

Process until it comes together and form a ball. You may have to stop the food processor each 30-45 seconds to scrap down the side of the bowl with a spatula. Process again until it form a consistent raw cake batter. It should not take more than 2 or 3 minutes.

Using your hands take small portion of batter and shape carrot cake balls by rolling the batter between your hands. Each balls should be approximately the size of a small apricot.
Place each balls onto a tray covered with parchment paper.

Decorate. Insert the cashew butter into a pipping bag and decorate the top of each carrot cake balls with a drizzle of cashew butter. If the butter is too liquid place the butter in the fridge for few minutes until soft but not runny.

You can enjoy the balls straight away or refrigerate the balls for 1 hour to harden a little bit.

Store until 2 weeks in a airtight container in the fridge.

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Do you love green smoothie? This 4-ingredients dairy free green smoothie is the most decadent and refreshing drink you ever made.

Prep Time: 5 minutes

A light dairy free green smoothie to boost your green and help you reach your 5-a-day goal while enjoying a sweet guilt free treat.


GREEN SMOOTHIE WITH PINEAPPLE AND SPINACH1 1/2 cup Unsweetend Almond Breeze Milk
1 1/2 cup fresh baby spinach
1/4 medium avocado flesh
1 cup pineapple, peeled, diced, frozen


In a blender add all the ingredients.
Blend until smooth.
Serve immediately.
Decorate with extra pineapple, mint or coconut.

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Prep Time: 15 minutes

25 minutes

Total Time: 40 minutes

This recipe makes 30 spinach turkey meatballs. Nutrition panel per meatballs without sauce. Calorie: 21.3 kcal | Carbs: 2.2 g | Fat :1.1 g:Protein: 1.1g | Fiber: 0.6 g


2 tbsp. extra virgin coconut oil + extra to drizzle on baked meatballs – optional
TURKEY SPINACH MEATBALLS 31 large shallot, finely chopped
1 small brown onion, finely chopped
2 garlic cloves, finely choppped
18 oz (500 g) frozen spinach cubes
1/3 cup chicken broth
2 tbsp. tomato paste
1.3 lb. (600 g) minced turkey
1/4 cup fresh herbs – I mixed basil and parsley
1/2 cup Gluten Free Oat Flour
1 egg
For the garlic and herbs feta sauce
4 oz (100g) goat feta cheese, mashed with a fork into a paste
1/2 cup greek yogurt
2 garlic gloves, crushed
3 tbsp fresh dill, finely chopped
1 tbsp. lime juice
Salt, pepper


Preheat oven to 200 C (400F). Prepare a large baking tray covered with parchment paper. You can spray a bit of oil to make sure the meatball don’t stick to the paper when baking.
In a frying pan on medium heat warm coconut oil. Add the chopped shallots, onion, garlic and cook until fragrant about 3-4 minutes.

Add the frozen spinach to the pan, chicken broth and tomato paste.Cover, reduce to low/medium heat and cook until the spinach defrost. You can give a good stir every 2-3 minutes to check the process and loosen the frozen spinach cubes.

Remove the lid, stir well to combine the ingredients together. Cook until most of the liquid has evaporated. It took about 5-10 minutes. Let cool down in a separate bowl until it reach room temperature.

In another large mixing bowl, add the minced turkey, chopped fresh herbs, spinach mixture, oat flour and egg.

TURKEY SPINACH MEATBALLS 2Combine until it form a meat ‘batter’. Use your hands to squeeze well all ingredients together. If too wet – if your spinach released water it makes it difficult to shape meatballs – add a bit more oat flour 1 tbsp. at a time until it reach a consistency that you can easily shape into meatballs.

Using your hands, shape meatballs that are about the size of a golf balls. Place each balls on the prepared baking tray leaving half thumb space between each meatballs.

If you have got too many meatballs. Place the unbaked meatballs into a single layer on a airtight plastic box, Make sure they don’t overlap. Freeze. Simply bake them frozen the day you want to eat them. It will need 10 extra minutes to bake as it is frozen.

Bake the meatballs until they are cooked through about 20-30 minutes.
Meanwhile prepare the garlic & herbs feta sauce.

On a chopping board mash the feta cheese into a paste.
Combine into a bowl with Greek yogurt, crushed garlic, herbs, lime. Adjust salt and pepper.
Refrigerate until the meatballs are ready to serve.

Remove the meatballs from the oven and serve as an appetizer on a plate or skillet. Drizzle extra melted coconut oil on top and eat dipped into the garlic and herbs feta sauce.
Serve the meatballs in a cast iron skillet with extra tomato paste and feta garlic cheese sauce

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This vegan Tzatziki sauce is super simple to make and tick all the dietary boxes. Soy free, dairy free, paleo and whole 30 approved. It is thick and creamy with lovely garlic and fresh cucumber flavor. It is a perfect dairy free Tzatziki sauce recipe to add with vegan platter appetizers or to use in falafel sandwiches.


1 cup (250 ml )dairy free coconut yogurt (if not vegan use low fat greek yogurt)
1 clove garlic, crushed
10 fresh mint leaves, finely chopped
1/2 lemon
1/4 large cucumber, unpeeled
2 tablespoon olive oil

VEGAN TZATZIKI SAUCESlice the cucumber in half and scrape out the seeds. This part has to be removed to avoid water into the dip.

Grate the remaining cucumber part. Squeeze out the extra liquid with your hands. Discard the liquid.

Place the grated cucumber into a small bowl.

In another bowl combine olive oil, crushed garlic clove, finely chopped mint, lemon juice, salt and pepper.

Stir into the grated cucumber and finely stir in the dairy free coconut yogurt until it forms a thick dip.

Cover the mixing bowl with plastic wrap and store in the fridge for at least 2 hours to let the flavor blend.

Serve with falafel sliders or as a dip for appetizers.

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Work Place Stress – The Symptoms

According to the Health and Safety Executive, some 440,000 people reported work related stress last year which counted for almost 9.9 million days lost due to the condition. That’s a lot of days. Did you know:

“All employers have a legal responsibility under the HSaW act 1974 to ensure the health and safety of their employees, and this includes minimizing stress-related illnesses.”

Now, it is all well and good understanding that, but how do you begin to ensure that this is the case? I mean, it isn’t as if stress can be seen – or can it? Do you have any of the following symptoms?

feeling that you can’t cope
being unable to concentrate
lacking confidence
a loss of motivation and commitment
feeling disappointed with yourself
You might also have emotional symptoms, such as:

negative or depressive feelings
increased emotional reactions (for example, you’re more tearful or sensitive)
irritability or having a short temper
feeling overwhelmed
mood swings
You may also get physical symptoms, including:

diarrhoea or constipation
aches and pains
indigestion and nausea
weight changes
chest pains or tightness in your chest
Your behaviour might also change and may include:

eating more or less than usual
sleeping too much or too little
isolating yourself from others
drinking alcohol, smoking or taking illegal drugs to relax

How would you know if the symptoms were due to work or other ‘stuff’ going on in your life? Well, do you take work home? Never able to get things finished? Miss appointments? Work longer hours or miss holiday entitlement? If you are answering yes, then you are most likely suffering from work induced stress.

Working with hypnosis – I can assist you to achieve a deep relaxation, a de-stress – and a re-charge. We will explore the options to reduce this overwhelming feeling and build the strength back. You are not alone – there are many people who just need a little support to feel more in control once again.

Hypnotherapy can help and is an easy, enjoyable and very relaxing way to beat stress.

Ring me to find out more.
I am located in Vancouver BC