Breakfast is hands down my favourite meal of the day. Often I eat leftovers for breakfast. From salmon to chicken to beef, my morning meal is always protein-packed. Lately, I’ve been aiming for 130 grams of protein per day to hit my goals. That doesn’t mean it’s what you need to eat! At first I […] The post Gluten-Free Protein Packed Waffles appeared first on Holistic Wellness ..read more

  Summertime is finally here!! This summer I’ll be heading to B.C with my husband to visit our friends in July, and we’ll be spending time up at the cottage in August as well.  As you gear up for any travels you might have coming up, I thought I would share my favourite travel essentials, since this is a question I get A LOT! SAVE THIS POST as it has a list of all my fav plane snacks, supplements, and other things I love to have on hand in the summer.   I was recently asked to write an article for a magazine about plane snacks, which got me excited beca ..read more

I saw this viral recipe going around and just had to give it a try, mainly because it’s protein packed, which is essential for breakfast.  Starting your day with a protein-packed breakfast can transform your energy levels, mental clarity, and overall health. Protein is a crucial macronutrient that fuels your body and brain, setting the tone for a productive day ahead. Firstly, protein helps stabilize blood sugar levels, preventing the mid-morning energy crashes that are common with carb-heavy breakfasts. When you consume protein, it slows down the absorption of sugar into your bloodstream ..read more

I’m a coffee lover through and through, I know it’s been given a bad rep in the health space. So, I want to clear that up today! The truth is, coffee is only “bad” when we are undernourished. Coffee is a pro-metabolic, thermogenic food. It actually speeds up metabolism. But coffee can work against your system if you… ….have it on an empty stomach and skip breakfast ….add artificial sweeteners or processed syrups ….are constantly stressed, wired and are not eating or sleeping well ….have multiple cups all throughout the day just to keep going. If this is how you drink your coffee, you might wan ..read more

It doesn’t get any easier than that! The simplest donut recipe, done in 12 minutes It’s technically 5 ingredients, but does cinnamon or baking powder count?! A few things I recommend for this recipe are: a donut pan + a ziplock bag (or use a fancy icing bag, which I have somewhere around the house, but never seem to use!). You can watch me making these on video over on my instagram here . You’ll see how easy they are to make! In fact, they happen to be the most viewed reel I created. Hope you enjoy these donuts as much as I do. They are the perfect treat and waaaay healthier than your t ..read more

My favorite go-to chocolate chia pudding with 24 grams of protein per serving For this recipe I used my fav chocolate bone broth protein from @paleovalley. Use THIS LINK to save 15% off this protein and all PaleoValley products. If you are wanting to up your protein game grab my Protein Power meal plan HERE If you make these, i’d love to know what you think!! comment below   Don’t forget to follow me on Instagram @iamsamanthagladish Print Chocolate Chia Pudding Author Samantha Gladish Ingredients 2 tbsp chia seeds 1/2 cup your fav milk I used 2% organic milk 1 scoop protein ..read more

Have you ever wondered why most diets don’t work? Scientist, functional nutritionist and health coach Matty Lansdown joins the show as we talk about all things involving food and their impact on our health.   You can find all the info and links about this episode at https://holisticwellness.ca/episode167.   Click here to listen on iTunes, Stitcher, or Spotify:   iTunes – Click HereStitcher – Click HereSpotify – Click Here Be sure to subscribe to this podcast on iTunes and leave us a rating and a review! Topics Discussed in This Episode: The history of our food system and why th ..read more

We’ve got a fun episode in store for you! Get to know more about Samantha as she answers Vogue’s 73 questions with Lauren Neuburger.   You can find all the info and links about this episode at https://holisticwellness.ca/episode166.   Click here to listen on iTunes, Stitcher, or Spotify: iTunes – Click HereStitcher – Click HereSpotify – Click Here Be sure to subscribe to this podcast on iTunes and leave us a rating and a review! Topics Discussed in This Episode: Vogue’s 73 Questions   Key Takeaways: “In the absence of clarity, take action.” This is one of the best pieces of a ..read more

Are you ready to dive into business? Let’s switch gears and talk about some of the business questions that are on top of your mind.    You can find all the info and links about this episode at https://holisticwellness.ca/episode165.   Click here to listen on iTunes, Stitcher, or Spotify: iTunes – Click HereStitcher – Click HereSpotify – Click Here Be sure to subscribe to this podcast on iTunes and leave us a rating and a review! Topics Discussed in This Episode: Identifying your niche What to post on social media How often you should post on social media to grow your following ..read more

Welcome to another Q&A episode! This time I’m going to answer your questions about the essential oils I take with me when I travel, my thoughts on IUD, spring water, and supplements that actually work.   You can find all the info and links about this episode at https://holisticwellness.ca/episode164.   Click here to listen on iTunes, Stitcher, or Spotify: iTunes – Click HereStitcher – Click HereSpotify – Click Here Be sure to subscribe to this podcast on iTunes and leave us a rating and a review! Topics Discussed in This Episode: The essential oils I travel with: On Guard ZenG ..read more