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Archive for the ‘holistic nutritional coaching’ Category

Golden Milk, a recipe for inflammatory conditions and much more.

Posted on: November 4th, 2016 by Mariano

Golden Milk recipe Golden Milk recipe
Its great for you! Start drinking it every evening before bed.

Golden Milk is an Ayurvedic recipe. I started recommending Golden Milk to some of my clients that suffer from inflammatory conditions in the joints, from just muscle tension to more serious condition like cartilage degeneration.

Now I recommend this “magic potion” to all my clients because it has amazing benefits:

  1. It’s an antiseptic and an analgesic, so it helps with pain relief
  2. It detoxes the liver and helps to purify the blood
  3. It helps your digestive system
  4. It’s great for joint problems, such as osteoarthritis and rheumatoid arthritis.
  5. It works well for different skin problems.
  6. It offers a general immunity boost and provides you with a good dose of antioxidants.


I recommend to drink Golden Milk before bed. It will help you sleep as well. My wife and I drink it every night.

The recipe is divided into two parts. First, we’ll look at how to make the turmeric paste. Then, we’ll use the paste to make the golden milk.

Turmeric paste
½ cup of clean water
¼ cup of turmeric powder
½ teaspoon of ground pepper

Put the pan with water in it on a medium heat setting. Add turmeric and pepper and stir well, so you create a smooth paste. It takes about 7 to 9 minutes to get the paste properly cooked. If it becomes too dry, you can add some more water.

Allow the mixture to cool down and then place it in a glass container with an airtight lid. The paste will keep in the fridge for 2 to 3 weeks.

Some people take this paste directly, without making it into a concoction. It’s good for pain relief. For severe pain, it’s recommended to take half to 1 teaspoon of turmeric paste a day.

Golden milk recipe
¼ teaspoon (or more if you can tolerate the taste) of turmeric paste
1 cup almond milk (you can also use organic cow’s milk or other milk substitute)
1 teaspoon of coconut oil (you can also use sesame oil or sweet almond oil) – get unrefined, cold pressed oil
Some honey (or use another natural sweetener such as maple syrup, stevia)

Put milk and turmeric paste in a pot and cook on medium heat. Heat the mixture until steaming but not boiling. Remove from heat. When the drink cools down, add honey and oil. The oil supplies you with healthy fats and further increases turmeric absorption. It helps with joint lubrication and promotes cellular function.


Mariano Torres / director at Integrated Therapies

Chronic pain? Consider going on a Candida cleanse by Christiane Panesar, holistic nutritional coach

Posted on: June 15th, 2015 by Mariano

Christiane, Holistic Nutritional CoachingDo you have the feeling that there’s something wrong with you, but you just can’t figure out what it is? Are you wondering why you’re so low on energy, irritable and unable to focus? Have you been struggling with digestive issues forever? Do you get sick easily? Do you suffer from yeast and bladder infections regularly? Do you think having headaches, PMS and other chronic pain is normal??

You might have an unwanted guest: candida albicans – a parasitic yeast like fungus. Actually, it is completely normal to have it living in our digestive tract in symbiosis with our friendly bacteria. It has been around for thousands of years. However, only in modern times it has been able to throw off our microflora’s balance and take over our body. How was that possible? Antibiotics and other medication, birth control pills, pesticides, herbicides and other toxins in our food, chlorinated tap water and a diet high in sugars and acid forming foods created an environment where opportunistic bugs like candida proliferate. I strongly believe it’s not about the bug, but about the environment.

The good news: it is possible to reverse an overgrowth of candida with a thorough cleanse. We have to create an environment that serves our friendly bacteria (our allies) and not opportunistic yeasts, fungus and parasites.

The necessary steps are:

  1. Starving the yeast – not feeding it any of its food like for example sugars, breads, dairy and alcohol.
  2. Supporting the detox of yeast die-off by adding liver cleansing foods like dandelion, burdock and artichoke as well as by using clays.
  3. Restoring digestive function by consuming raw fermented foods and other digestive tonics. In addition you should apply principles of balance such as proper food combining and the right portion size.
  4. Creating alkaline, mineral-rich blood by consuming 80% alkaline-forming foods and only 20% acid-forming foods.
  5. Rebuilding immune function by pampering our good bacteria and by consuming foods that support our immune system and repel the yeast.


Depending on the individual symptoms, this cleanse typically takes 2 – 3 months, or more in serious cases. To tell you the truth: it is quite tough. However, already after a week or two you will probably feel significantly better, with more clarity and energy and might notice that your taste buds have adjusted to the new way of eating. There is a wide selection of foods that you can enjoy during the cleanse such as baked chicken with lemon-garlic asparagus and a colorful salad; amaranth onion pie with sauerkraut; or a chocolate avocado pudding with stevia.

After having completed the cleanse it is important to keep on incorporating these principles regularly into our day to day to maintain balance. And if you feel doing the whole cleanse is too much for you at this point, you will still highly benefit from following one or the other aspect of it. Let me assist you with these crucial steps towards reclaiming your body. We’re meant to thrive, not just to survive!

Book online an appointment for Holistic Nutritional Coaching with Christiane or call Integrated Therapies at (780) 432-4803

Holistic Nutritional Coaching -Food is our first medicine

Posted on: May 17th, 2015 by Mariano

I would like to introduce a new member of Integrated Therapies, Christiane Panesar. Christiane graduated with distinction from Canada’s leading natural nutrition institution, the Canadian School for Natural Nutrition (CSNN), and is bringing Holistic Nutritional Coaching to the clinic.

Nutrition is the first medicine and the most natural – we just need to know how to access it. Proper nutrition can heal, and is more important than any supplement or drug. Without it, true wellness is not possible.

Christiane can guide you to eat consciously and with understanding, and help to resolve imbalances ranging from digestive issues to body pains.

On her own words:Christiane, Holistic Nutritional Coaching

“In your holistic nutritional coaching I will guide you towards a new relationship with food and with your body. Rather than following a cookie-cutter approach, we will work together as a team, finding out what serves YOU best. We’ll start by uncovering old beliefs, harmful habits, deficiencies and excesses, and from there develop a program that caters to your needs and goals. The pace will be set by your rhythm and the steps will be simple and manageable, yet effective.

Together we can:

  • find the foods that nurture you best
  • identify energy robbers that weigh you down
  • introduce wholesome foods that satisfy your cravings
  • balance deficiencies and excesses
  • bring flow into your lifestyle
  • release the grip of emotional eating habits
  • create a strategy for real and lifelong change”

Book a first appointment with Christiane and see what she can do for you. Take this important step to start changing your life and live fully alive.


Give as a call (780) 432-4803 or book online.

Best wishes,

Mariano Torres R.Ac.