v  The universal cure for disease.

v  Discovery of a means of prolonging life.

v  A power or process of transforming some thing into something precious.

v  A medieval chemical science and philosophy aiming to achieve the transmutation of the base metals into gold.


v  The essential principal.

v  A sweetened liquid used as a vehicle for medicinal agents.

v  A substance that is believed to cure all ills.


Meal Planning

With Melissa Furneaux, BSc., HHC, RHN - Holistic Health Counselor, Registered Holistic Nutritionist  

Customized meal plans are designed for specific dietary and nutritional requirements. This can include healthy recipes, sustainable whole food choices and cost-effective meal options.

Weekly meal planning is a valuable tool for anyone who is working with a modified diet plan (for individuals avoiding dairy, wheat or gluten), large families, single professionals who desire healthy and nutritious meal options and individuals wanting the most nutritious meals to enhance their health and promote dis-ease prevention. We provide food options which are both cost effective and time efficient.

You know the current routine. It is 6 pm, everyone in your family is starving and you have no idea what to prepare for dinner. You are responsible for trying to create something fun and tasty from ingredients you have leftover in the kitchen while your kids are tired, hungry and screaming... this is not one of the most fun family activities. You will be much more relaxed in the evening, when you know exactly what you are going to cook ahead of time and know that all the ingredients you need are stocked in your pantry. 

The Benefits of Meal Planning

1. Meal Planning saves you time!

Weekly meal plans created by a registered holistic nutritionist ensure that you have everything you need on-hand to prepare every single meal on your list. You will always have the groceries that you need and this results in fewer trips to the grocery store. Not only that, but meal planning saves you time when it comes to cooking. No time is lost searching in recipe books for the right meal at the last minute. You no longer have to dig around in the kitchen to put together some 'functional' food options nor will you find yourself using up valuable time running to the store for that last missing recipe ingredient. Your daily meal, along with a recipe, is right there in front of you. It's so simple, even your spouse will “get it” and may just start preparing dinner if you are running late. How great!

2. Weekly meal planning saves you money! 

Nightly take out orders and fast food bills add up quickly! Returning home famished after a late day at work can lead to impulse ordering at your local fast food restaurant. Add up how much money you spend on take-out each month. Even if you only resort to this once a week, the cost of this expense can add up quickly and destroy your monthly food budget. But there is another reason why weekly meal planning also saves you money. Because you know exactly what you need when you go to the store, a pre planned monthly meal plan results in fewer trips to the grocery store plus you avoid buying groceries that you don't really require for the week. You will no longer purchase food each week just to watch it go bad in your fridge, because you know ahead of time just what you need to prepare each meal. 

3. Eat healthier and create more nutritious home cooked meals!

Home cooked meals are more nutritious than restaurant food…and are definitely half the calories… Remember that unnecessary fats and oils are often added to restaurant food to create ‘tastier' dishes. Cutting out fast food is a major health benefit (less trans fat, unnecessary calories, fewer preservatives and food additives)… Remember the movie Super Size Me? 

Menu planning helps you to plan more nutritious meals each week. You are more likely to cook baked chicken with brown rice or quinoa, steamed vegetables and a green salad when you plan for it in advance than if you are on a last-minute search for quick fill-me-up food. Without a menu plan, you might end up heating up a frozen meal or fixing chicken nuggets. By planning your menu in advance, you can make sure to include plenty of fresh fruits and vegetables along with lean meats and fish into your family's diet. 

4. Never eat the same old thing for dinner again. 

Banish the memories when eating the same leftovers all week was cool, no longer experience creating a large soup or stew in the beginning of the week and eating the same food all week long. Receive daily meal plans which offer you nutritious, creative and healthy daily menu ideas every day.

5. Investigate delicious ethnic cuisine to provide you with healthy and nutritious meal options. 

Create more variety in your weekly meals. Our registered holistic nutritionist has traveled to numerous countries and is passionate about ethnic recipes and foods. Gain tools for creating ethnic cuisine and food preparation.

6. Are you working with a modified diet plan? Avoiding wheat, dairy or gluten? Do you have a medical need or allergy requiring personalized menu planning?

Receive assistance in creating nutritional plans ideal for individuals with food sensitivities or allergies. Take the burden of meal planning off of your hands and have us prepare customized and healthy menus based on your specific needs. Having pre-planned menus available for your specific health requirements will significantly improve compliance will all nutritional programs, as well as contribute to your overall wellness. All of our meal plans include recipes and guidelines to help you to lead a healthy lifestyle and achieve your wellness goals. 

7. Planning meals for the family? Don't have the time or patience to plan your family meals?

Let us do it for you! Avoid that all too frequent "whats for dinner” inquiry. Post weekly meal plans on the fridge so you never again hear the question “what's for dinner?” Receive input from the rest of your family, and their comments on what they would like to eat can be used to prepare your family meals. Your family has a say in what you are going to eat each week and children are more likely to eat what you have cooked for them, when they have contributed their input and have a choice in what is served at mealtime. 

8. Experience less stress. 

No longer experience moments of staring at the fridge and cupboards wondering "What the heck am I going to make for dinner?" Now you can plan for those busy days and minimize your stress of meal planning. 

9. Experience more quality time with your family and loved ones.

Meal planning also creates an opportunity for family connection, when family members gather around the dinner table each day. Who can resist the delicious smells of a home cooked meal coming out of the kitchen? Dinnertime has always been a valuable opportunity for families to connect, share news and their experiences of the day. Parents and children can pay each other undivided attention. Cook some dinner, set the table and turn off the television. Make dinner a valuable daily family tradition once again.

10. Meal planning is easy.

Pre-planning what you are going to prepare for dinner for the full week is not difficult. It just takes some time to decide beforehand what you want to eat, and then purchase the ingredients for the meal. You can plan your dinners for the week days, the entire week or even longer. However, start small by planning out, for example, five dinners for the weekdays. Once you see what's involved, you will have a better idea how many meals and how far ahead you can ideally plan.

11. Conscious of the environment?

Prepare fewer prepackaged meals while at home. Do your part in contributing to a healthier environment. Fewer plastic containers are a better choice for both you and your environment. Prepackaged meals are always less nutritious meal choices and less cost effective. And why pay more for packaged functional food each night when you could save money by preplanning your meal options during the week and then consciously choose to take yourself out to your favorite restaurant once a month.

As you can see, the benefits of weekly menu planning are a priority for most people. Who does not desire more time, more available money, and improved nutrition and overall health? Fortunately, we have menu planning services available that will handle the “boring” part of finding recipes and help you to create your weekly shopping list, while being mindful of cost effectiveness and affordability. So, if you feel that you would benefit from weekly menu planning contact us for assistance and enjoy your increased time, extra money and improved health. 

Meal planning can help you to save both money and time and can also help you to eat healthier, reduce meal time stress, and is easy to learn. After you begin meal planning, you may find that dinner time becomes family time once again. As you build up your weekly menu plans, you can re-use and rotate the items, and you will find that planning becomes easier with time; this is a fantastic habit that will save you time, money and stress in the long run!

Convinced of the value of meal planning? Book a consultation with our Registered Holistic Nutritionist today.

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