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Lifestyle Resources for Brampton

community board at Beyond Wellness Chiropractic

Visit our community board for even more resources

Here at Beyond Wellness Chiropractic, we want to equip you with all the tools possible to be well in every aspect of your life. We invite you to check out our recipes and workouts online, or stop by our office and pick up some resources from our community board. Even if you’re not a patient here, you’re welcome to stop in and get some healthy tips for you and your family. After all, our goal is to keep our community living vibrant, active lives!

We’d love to help you understand how changing your habits can transform your life. Stop in today for even more lifestyle resources.

Granny Smith Green Smoothie

Advanced Plan
Not every smoothie has to be sweet. This recipe gives you a fresh, tart flavor with a consistency that is sure to fill you up. Enjoy!

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Ingredients

  • 1 granny smith apple
  • baby spinach or kale
  • juice of 1 lemon plus one sliver of lemon (including peel)
  • Stevia to taste
  • coconut water
  • optional: coconut milk or almond milk, fresh ginger, mint leaves
Directions
1. Put everything in a Vitamix or high powered blender and mix until completely pulverized. Put in a mason jar with a lid. Because you are keeping the whole apple and including greens, it will have a fairly heavy consistency to it.

2. If it begins to settle, continue to shake.

Smoked Salmon Hash

Core Plan
Simple yet satisfying. And it doesn’t take long to whip up. You get to enjoy a tasty and filling breakfast, and then go enjoy the rest of your day.

Plus, who doesn’t like to start their day with a little salmon every once in a while? Enjoy!

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Ingredients

  • 2 organic, free-range eggs, scrambled
  • 1/2 – 3/4 cup smoked salmon, chopped into small bits
  • 1-2 tbsps organic cream cheese
  • Fresh or dried dill, to taste
  • Sea salt and pepper, to taste
  • 1 tbsp coconut oil or butter
  • optional: additional herbs and spices, spinach, kale, diced onions
Directions
1. Heat a non-toxic skillet on the stove. Add butter or coconut oil and heat until melted.

2. Add eggs and cook until stiffened but not completely done.

3. Add the rest of the ingredients and mix well. Serve immediately.

Chia Seed Pudding

Advanced and Core Plan, Raw, Vegan
This is a great go-to recipe. It is fabulous because it is raw and contains chia seeds which are very nutritious because they are loaded with omega-3 fatty acids, antioxidants and fiber. When mixed with liquid, they plump giving the mixture a tapioca-like consistency. This recipe is extremely versatile as well, you can literally add just about anything to it an top it with, including your favorite fruits, nuts, seeds or coconut.

Suggested toppings: Berries, nuts, seeds, coconut, cinnamon, nutmeg, cocoa, cocoa nibs, goji berries, apples, maple extract, lemon or lemon extract, kiwi, or anything of your other favorites.

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Ingredients

  • 3/4 cup chia seeds
  • 4 cups almond milk
  • 2 vanilla beans (split down the center and seeds removed) or 2 teaspoons vanilla extract
  • 6-8 tablespoons erythritol (like Swerve) or stevia to taste (pure stevia, about 1/2 teaspoon to start and add more if desired. If spoonable stevia — start with 2 teaspoons and add from there. If liquid stevia — start with 1 teaspoon and add from there)
Directions
1. Add almond milk, vanilla, and sweetener to a blender and mix well.

2. With the blender on a very low setting, add the chia seeds and mix. If you would like to add other ingredients, do it here.

3. Transfer to a container and stir every 5 minutes for the first 15 minutes then let sit for 30 minutes to 1 hour. Transfer to the refrigerator.

4. When ready to serve, add toppings.

Protein Packed Brownies

Trade Sugars for Clean Fats and Proteins
Eliminating sugars from your diet is the cornerstone of the Maximized Living Advanced Plan. Dietary sugar increases risk of heart disease, stroke, cancer and diabetes.

Tasty recipes like this one replace the harmful effects of sugar with the benefits of healthy fats and clean proteins.

Don’t sacrifice your favorite treats; just make them better!

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Ingredients

  • 1 16 oz. jar raw almond butter, smooth unroasted
  • 2 organic eggs
  • 1 cup erythritol or stevia to taste (liquid – start with 2 teaspoons and add from there, spoonable – start with 1/4 cup and add from there, pure stevia – start with 1/2 teaspoon and add from there)
  • 1 tablespoon vanilla extract
  • 1/2 cup cocoa powder
  • 1/2 scoop chocolate or vanilla Perfect Protein
  • 1/2 teaspoon sea salt
  • 1 teaspoon baking soda
  • 1/2 cup coconut milk
  • 1 stevia sweetened chocolate bar (like Lydia’s or Coco Polo), chopped
Directions
1. In a large bowl, blend almond butter until smooth with an electric mixer.

2. Blend in eggs, then sweetener and vanilla.

3. Add in cocoa, protein powder, salt and baking soda, and coconut milk, then fold in chopped chocolate bar.

4. Line a 9″ x 13″ glass baking dish with parchment paper and pour batter into dish. It will be thick so you may need to press it into shape.

5. Bake at 325 degrees F for 35-40 minutes or until a toothpick comes out clean.

Raw Pecan Pie Mini Tarts

Core Plan, Raw, Vegan
The great sticky-sweetness of pecan pie, without the nasty sugar crash expected to accompany the traditional favorite. With no bake time required, these are a breeze to make and even easier to enjoy. Make sure you make enough to share!!

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Ingredients

  • Crust
  • 1 3/4 cup walnuts
  • 3 medjool dates, soaked for at least 30 minutes
  • Coconut oil, for greasing the pan
  • Pecan Filling
  • 1 1/2 cups large medjool dates, soaked for at least 30 minutes
  • 1/2 cup pecans plus more for garnish
Directions
1. In a food processor combine the ingredients for the crust. Pulse until the mixture is broken down and sticks together when pressed.

2. Spoon evenly into oiled (use coconut oil) mini muffin pan and press down gently to create a thin, even crust on the bottom and sides. Place in freezer while making the filling.

3. Place the soaked dates in a food processor. Add the pecans and about 1-2 tbsp fresh water and blend until smooth and gooey, scraping down the sides often.

4. Spoon filling into chilled crusts and top with pecans.

5. Place back in the freezer and allow to set up for at least 1 hour. Remove from the pan by running a knife around the edges and popping them out. Place them in mini muffin cup liners or on a dish and store in the refrigerator.