Andrea Sarjeant CNP, Author at Innate Wellness Naturopathic Medical Centre

About Andrea Sarjeant CNP

Andrea graduated from the Institute of Holistic Nutrition with first class honours. She is a registered natural nutritional coach and practitioner with the Canadian Association of Natural Nutritional Practitioners. Andrea specializes in using natural foods to make life more fun, healthy, and delicious. She has a particular interest in women’s health and works with a range of clients, from those seeking relief from digestive issues, to those looking to reduce PMS and balance hormones and blood sugar. She also has a keen interest in helping her clients achieve natural, sustainable weight loss. Andrea believes that there is no one diet for everyone and will work with you to create a personalized plan that leaves you feeling nourished from the inside out.

Ginger and Cinnamon Winter Tonic – Recipe + Health Benefits

By: Andrea Sarjeant, CNP Here’s a great recipe for a winter tonic that will warm you up wherever you take it! If you read Dr. Kathleen’s last post, you know that plenty of warming and immune boosting spices already live in your kitchen cupboard. Here’s a recipe for a steeped tea that you can make with simple ingredients. It will keep you warm and healthy during this cold weather: Ginger is a peripheral circulatory stimulant, which means that it’s great for people with cold hands or feet. Adding ginger to your food or sipping on ginger tea can even increase nutrient absorption. Cinnamon is a warming spice that will help to keep you from getting sick, thanks to its antimicrobial and antibacterial properties. And cinnamon can help to boost your mood. Ancient folklore says that the smell of cinnamon helps to ward off the winter blues. Ginger and Cinnamon Winter Tonic In a large mason jar or teapot, combine: 1” piece of ginger, sliced (peel it if it’s not organic) 1 cinnamon stick Honey, maple syrup or stevia to taste (although I don’t find that it needs it) Cover with boiling water and allow to steep until cool enough to drink. You can continue to top up with boiling water for several steeps. Enjoy!

By Andrea Sarjeant CNP|2019-04-08T19:52:05-04:00February 3rd, 2014|Cold and Flu Season, Nutrition, Recipes|Comments Off

Festive Clementine, Olive and Mint Salad

by Andrea Sarjeant, CNP Here’s a recipe for a great salad that you can bring to your next holiday party. The olives will help to support your adrenal glands, which need some extra love during this busy (and often stressful) season. The clementines are a good source of vitamin C, and the greens are super alkalizing and detoxifying! 1 container of mixed greens 4 clementines, peeled and sliced into rounds 1 cup black, oil cured olives, pitted ¼ cup mint leaves, packed ¼ cup extra virgin olive oil Tip the mixed greens into a big salad bowl. Scatter the clementines overtop, squishing them a little to release their delicious juice onto the greens. Roughly chop the mint leaves and olives and scatter overtop as well, and top with the extra virgin olive oil.

By Andrea Sarjeant CNP|2019-04-08T19:52:05-04:00December 10th, 2013|Nutrition, Recipes|Comments Off

What is Holistic Nutrition?

By Andrea Sarjeant, Holistic Nutritionist Am I eating properly? Is my diet balanced? Am I missing anything? Am I getting the nutrition I need? What diet is right for me? What should I eat? These are some of the questions that you may be asking yourself. In fact, these are some of the most common questions that I’m asked by clients. […]

By Andrea Sarjeant CNP|2019-04-08T19:52:07-04:00November 16th, 2013|Nutrition|Comments Off

Crush your Sugar Cravings with this Tip!

by Andrea Sarjeant, Holistic Nutritionist Fall is great and all, but it’s also the season of temptation. We have the beautiful and bountiful harvest that is Thanksgiving, followed by the candy bonanza that is Halloween. Then we do it all over again over the holidays. You may wake up in the morning with good intentions. Maybe you have a light breakfast of just fruit and then a light salad lunch, but by the time 3 pm rolls around, you are starving and lacking any sense of the willpower that you had when you woke up! So when you finally eat that sweet, you’re so hungry that you hoover the first sugary treat you see. When we eat refined foods that have no fibre such as many of the baked goods and candies that are making their office rounds, our blood sugar rises quickly. What goes up must come down and we will inevitably experience a crash. Since glucose (sugar) is one of the main sources of fuel for the brain, when we crash, our brain sends the signal that it needs more sugar… and so it’s a vicious cycle. […]

By Andrea Sarjeant CNP|2019-04-08T19:52:08-04:00October 19th, 2013|Nutrition|Comments Off

The Benefit of a Fall Cleanse

by Andrea Sarjeant, Holistic Nutritionist Although it may sound counterintuitive, autumn is a great time to cleanse. Next to spring, fall is one of the best times to cleanse because seasonal changes are a natural time of transformation. In the fall, we see the trees shed their leaves to prepare for the coming winter and we can have our own transformation, too. We are lucky here in Ontario as we have four distinct seasons. I am a personal fan of cleansing each season and I find that it contributes to my overall health and well being. How does a fall cleanse work? Spiritually, fall is a great time to let go of things you no longer need in order to prepare for the winter. In alternative medicine, seasons are linked to organs. A holistic fall cleanse will work with your lungs and your large intestine. These organs are connected to skin and breathing problems, such as acne, eczema and asthma, which typically worsen in the colder weather. A fall cleanse must also be warming and immune boosting (and for this reason, I’m not a fan of juice cleanses in the colder months!). I instead prefer to load up on seasonal foods that a) promote cleansing and b) warm me up. How can a cleanse help your health concerns? If you suffer from digestive concerns (such as bloating, constipation, acid-reflux or nausea), aches and pains, excess mucous, allergies, skin problems, female cycle disturbances (such as PMS or irregular periods), dark under eye circles or sensitivity to chemicals or fragrances, it may be time to start a cleanse. Digestive concerns – a cleanse can help to relieve digestive concerns, such as bloating, constipation, acid-reflux or nausea. One [...]

By Andrea Sarjeant CNP|2019-04-08T19:52:09-04:00October 16th, 2013|Nutrition, Self Care|Comments Off

Lighten up your Thanksgiving Table!

by Andrea Sarjeant, Holistic Nutritionist Thanksgiving is the time of being thankful and surrounding ourselves with loved ones. But it’s also the time of big plates and heavy foods that can leave us feeling less than wonderful with every additional bite we take. I’ve put some tips together to help lighten your Thanksgiving table. 1. Load up on veggies 2. Lighten up your mashed potatoes 3. Go au naturel with your stuffing 4. Buy a natural, pasture-raised bird 5. Resist the urge to go back for more 6. If you’re choosing dessert, make it a homemade and healthier option […]

By Andrea Sarjeant CNP|2022-09-14T10:14:59-04:00October 10th, 2013|Nutrition|Comments Off

Oh My! Pumpkin Pie

Pumpkin Pie Happy Fall! With the season approaching, I figured it was time to share one of my favourite Thanksgiving recipes from my blog. This is a wonderful pie that’s full of whole foods, naturally sweetened, nut-free and easy to make. Whether you use pumpkin or sweet potato, know that your pie will be full of carotenoids. Carotenoids are potent antioxidants, and help to reduce the free radicals in our bodies. Pumpkins are also high in antioxidants lutein and zeaxanthin, which are especially good for your eyes. So eat up with the knowledge that this pie will nourish your family this holiday weekend. Pumpkin Pie Recipe Crust: 1 cup pumpkin seeds 1 cup shredded unsweetened coconut 7 medjool dates, pits removed and chopped pinch Celtic sea salt pinch cinnamon and ground ginger Filling: 4 cups cooked pumpkin, squash or sweet potato 4 tbsp coconut oil or coconut butter 1 tsp vanilla essence 1.5 tsp cinnamon 1 tsp ground ginger pinch ground cloves ½ tsp grated nutmeg 2 tbsp sucanat or coconut sugar Optional: a few tablespoons of coconut cream (the thick cream that sits on top of your coconut milk when you open the can) to serve Pulse pumpkin seeds and coconut in a blender or food processor until roughly combined. Add dates, sea salt, cinnamon and ginger. Pulse to combine. You want the mixture to look like rough crumbs. Remove from blender and press into a pie plate with your fingers or the back of a spoon. Put in freezer to set. While the crust is setting, put all filling ingredients in a blender or food processor and pulse until the mixture is smooth. Scoop into pie shell and decorate with [...]

By Andrea Sarjeant CNP|2019-04-08T19:52:12-04:00September 20th, 2013|Recipes|Comments Off