Inside the Box: New Year, New Intentions

Posted by Janelle Martel on


January's box was all about setting new intentions with the start of this new year.  We curated a variety of items to help you with living intentionally and to inspire you throughout the start of the year.  Here's what was in the box:

May You Know Joy Seeds of Intention Cards

This deck of cards is the perfect way to introduce intention into your daily routine, and to also inspire self-compassion and self-care.  Each card has a daily intention, which means you can easily pick one each day and focus on it throughout your day.  For more ideas about how to use your Seeds of Intention Cards, check out Adrienne, the creator's guest post: Giving Attention to Our Intentions.

Streetlights at Midnight Inspirational Print

It can be easy to get bogged down in the day to day, so we wanted to include an inspirational print to help keep you going throughout 2017.  Streetlights at Midnight is owned by Kacie, a maker who uses her experience with chronic illness to create a motivating and supportive line of prints.

Mini Wooden Easel

This mini wooden easel was included to display either your print or your Seeds of Intention cards wherever you'd like!

SoulStamps Affirmations Temporary Tattoos

Sometimes you need to have a reminder with you at all times.  These affirmation temporary tattoos from SoulStamps can be placed anywhere so you can see the message you need whenever you're looking for a little extra encouragement.

SeaLuxe Carpe Diem Exfoliating Soap Bar

We love SeaLuxe, and their Carpe Diem Soap, inspired to help you seize the day, fits perfectly in this box.  The soap exfoliates with natural loofa and contains shea butter and cambrian clay to help nourish and detoxify your skin.  We're also big fans of the invigorating scent!

Southern Culture Foods Shortstacks Pancake and Waffle Mix

Sometimes, there's not better way to start the day than with some delicious pancakes or waffles (no matter what time of day!).  We included this delicious mix in yummy flavours from Southern Culture because we love that it's all-natural and GMO-free!

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Giving Attention To Our Intentions

Posted by Janelle Martel on


In our New Year, New Intentions Box, we included a beautiful set of intention cards.  These Seeds of Intentions cards are designed by Adrienne Enns of May You Know Joy. In this post, Adrienne talks about the importance of intentions and how you can get the most out of your Seeds of Intentions Cards.

I believe in intentions. The energy behind them makes them powerfully transformative. But where does that energy come from? And how is it sustained?

I’ve been asking myself these questions because last year, I launched my Seeds of Intention Cards. The deck contains 42 cards, each of which proposes a daily intention.  For example: “For today, I connect with nature.” Or: “For today, I am kind to myself.”


Many people like to pick a card in the morning and take the chosen card as their intention for the day. But my experience with these cards has shown me that choosing a card is just the beginning.

Yes, it’s important that we identify our intentions, but it’s equally important that we give attention to our intentions.

I can pull a card and set an intention, but the energy only begins to build when I mindfully return to my purpose over and over. Paying attention to my intentions keeps me true to my purpose.  I keep coming back into alignment throughout the day.

The idea of giving attention to our intentions really resonates with me. It also raises some useful questions in my mind.


Going deeper with intentions

  •    What energy am I putting behind these intentions?
  •    Am I distracted from my intention by focusing on gossip, problems, and annoyances, or am I paying attention to things that truly fulfill me?
  • What can I do today to enact my intention?

My own intentions are a work in progress and will be for the rest of my life. When I ask myself these questions, something very big shifts. I approach the world in a way that feels very true and authentic.


Putting energy behind intentions

 Start by picking a card in the morning. Then, throughout the day, ask yourself one or more of the questions above.

If you picked the card “I connect with nature,” you will make a point of actually taking a walk in the freshly fallen snow.

If you picked the card: “I will be kind to myself,” you step away from your desk when your body tells you to take a break.


I would love to hear how you are using your Seeds of Intention Cards. How have your intentions manifested in your life? Comment below to share your experiences and ideas.





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3 Soul-Soothing Soup & Stew Recipes

Posted by Janelle Martel on


Katherine & Ryan Harvey, authors of The Bare Bones Broth Cookbook: 125 Gut-Friendly Recipes to Heal, Strengthen, and Nourish the Body and owners of Bare Bones Broth Co. share 3 of their favourite recipes from the book.  These nourishing recipes are also freezable, making them a great thing to have on hand.






We love using coconut milk in our cooking. Not only is it flavorful, but it’s also a great way to sneak healthy fat into your diet. Speaking to broth’s versatility, this recipe can be sipped like a hot beverage or used as a base for soup. If you want to make it into a meal, just add grilled chicken and mushrooms and you can have a healthy stew in under 20 minutes.


2 cups Chicken Bone Broth

¼ cup peeled and minced fresh ginger

1 cup coconut milk

Juice of 2 limes

1 teaspoon sea salt

IN a saucepan over medium-high heat, combine all the ingredients and bring to a simmer. Cook for 5 minutes, then transfer to a blender and blend until smooth. Alternatively, you can blend the mixture using an immersion blender or in a food processor.

STRAIN the broth through a fine-mesh strainer and serve, or cool, cover, and refrigerate it. The broth will last for up to 1 week in the refrigerator, or 1 year in the freezer.



Serves: 4 to 6

Prep time: 15 minutes

Cook time: 35 minutes


This simple soup can be eaten hot or cold, in winter, or in summer. Many are aware of the healing benefits of carrots, mainly the antioxidant-rich carotenoids that are known to pack anticancer powers. We love them because they’re a simple and delicious food. Combine them with a hefty dose of gelatin-rich bone broth, a touch of lemongrass and ginger, and you’re left with a bowl of soup that beats any sugar-laden cold-pressed juice on the market.



2 tablespoons ghee or olive oil

1½ cups onion, peeled and diced

1½ pounds carrots, peeled and thinly sliced

2 tablespoons peeled and minced fresh ginger

One 2-inch-long piece lemongrass, pounded

4 cups Chicken Bone Broth



In a large saucepan over medium heat, heat the ghee or oil. Add the onions and sweat until translucent, about 8 minutes, stirring occasionally.

Add the carrots, ginger, and lemongrass and stir to coat all of the vegetables with the ghee or oil. Reduce the heat to medium-low and cook for 10 minutes.

Add the broth and increase the heat to medium. Bring the soup to a simmer and cook until the carrots are tender, about 15 minutes.

Transfer the mixture to a blender and blend smooth, blending in batches if necessary. Season with sea salt to taste and serve immediately. Alternatively, you can refrigerate the soup for up to 1 week, or freeze it for up to 6 months.




Serves: 4

Prep time: 10 minutes

Cook time: 20 minutes


If you and your family enjoy Greek flavors as much as we do, then this stew will quickly become a favorite in your household. We love lemon, artichokes, and olives, so this dish just makes sense to us. We almost always leave the skin on our chicken thighs so we can render out some of the fat and crisp the skin to perfection.



1 tablespoon granulated garlic

1 teaspoon sea salt

1 teaspoon dried oregano

2 pounds bone-in, skin-on chicken thighs

2 tablespoons ghee or olive oil

½ red onion, peeled and chopped

2 garlic cloves, minced

¼ cup capers with brine

½ lemon, thinly sliced

¼ cup white wine

3 cups Chicken Bone Broth

2 cups canned artichoke hearts

1 cup kalamata olives

1½ teaspoons chopped fresh oregano



In a large bowl, combine the granulated garlic, ½ teaspoon of the sea salt, and the dried oregano. Add the chicken thighs and rub the seasoning into the chicken until evenly coated; set aside. You can also cover and refrigerate the chicken thighs and marinate for 2 to 24 hours.

When you’re ready to cook the chicken, heat the ghee or oil in a cast-iron skillet or sauté pan over medium-heat.


Remove the marinated chicken thighs from the bowl and, using paper towels, pat the chicken thighs dry. Place the chicken thighs, skin side down, in the hot ghee or oil, spacing them evenly, and cook for 6 to 8 minutes, or until the skin begins to brown. Turn chicken thighs and brown on the opposite sides for 5 minutes. Remove from the skillet and set aside.


In the same skillet over medium heat, add the onion, garlic, capers, and the remaining ½ teaspoon sea salt. Cook for 5 minutes, stirring occasionally. Add the lemon slices.

Add the white wine and deglaze the skillet, stirring to loosen any browned bits stuck to the bottom . Bring to a simmer and let cook for 5 minutes.


Add the chicken broth, return the thighs to skillet, and bring to a simmer. Simmer for 5 minutes.

Add the artichokes and olives and continue simmering for 10 minutes.


Remove the chicken thighs from the skillet, pull the meat from the bones and roughly chop. Add the chicken meat back into the skillet and stir to distribute evenly. To serve, scoop the stew into serving bowls and garnish with the chopped fresh oregano.


The stew or any leftovers can be refrigerated for up to 1 week, or frozen for up to 6 months.

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Almond Joy and Ginger Cookies

Posted by Janelle Martel on


Looking for a winter baking recipe that'll also nourish your body? Kate O'Donnell, author of "The Everyday Ayurveda Cookbook: A Seasonal Guide to Eating and Living Well" shares her recipe for Almond Joy and Ginger Cookies. 


Almond Joy and Ginger Cookies

Makes 12.  

I love a sweet treat, especially this time of year. I always bring a treat with me to a gathering, so I can enjoy something without white sugar and flour. I can digest a little of that stuff, but not a lot. This cookie recipe is my absolute holiday standby. For increased decadence, cacao nibs can be substituted with chocolate chips! 

These crunchy, chewy, flourless, sugarless almond joy cookies leave nothing to be desired. Fresh ginger adds a little kick and makes these cookies digestible. These are a great recipe to make for a holiday gathering, and will travel well.


Dry Ingredients

¾ cup almond meal

¼ cup unsweetened shredded coconut

¼ tsp baking powder

1/8 tsp salt

¼ cup sucanat or coconut sugar

2 Tbsp cacao nibs


Wet Ingredients

1 egg

1.5 Tbsp coconut oil

¼ tsp pure vanilla extract

1 tsp finely grated ginger


Mix the dry ingredients together.

Beat the egg with a fork until it expands.

Add the rest of the wet to the egg.

Add the dry to the wet just until it is mixed together.

Drop in 1 Tbsp balls, 2-3” apart on cookie sheet greased with coconut oil.  

Bake at 375 for 8-10 minutes.

Cool before removing.

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Self-Care for the Holidays

Posted by Janelle Martel on


We all know how stressful the holidays can be.  And, when you're dealing with mental health issues or chronic illness, they can be even tougher. If you need a little extra help, you’re in luck! I spoke to Lene Anderson, author of Chronic Christmas: Surviving the Holidays with a Chronic Illness who says that it's especially important for people with invisible illnesses to practice self-care throughout the month of December to ensure that they have enough energy reserves to get everything done on their list and to avoid crashing and not be able to enjoy the big day.   In this post, Lene provides her tips for great self-care over the holiday season.


If you're someone who constantly tried to do too much over the holiday season, Lene stresses the importance of self-care. She suggests taking a day off and doing nothing but drinking tea, napping, and maybe taking a walk.  She acknowledges that it'll be tricky for the first few hours as you feel unproductive, but that if you're able to stick with it, it will get easier.  Eventually, you should be able to think more clearly about what is truly a priority in your heart, and where you really want to spend the time and energy you do have.  Lene stresses that you can't help other people - or put together a holiday celebration - if you don't help yourself first.

Lene also points out that holiday gatherings can be really draining for someone with chronic illness or mental health issues, which can be really stressful and guilt-inducing as you want to enjoy everything and spend time with your friends and family..  She suggests chatting with friends over Skype or the phone, because it's easy to say goodbye when you've had enough.  She also suggests working towards talking to having an honest conversation with friends and family about your limits, so you're able to enjoy holiday gatherings without feeling overwhelmed.



Lene's self-care ideas allow you to practice showing compassion to yourself and getting some rest while still enjoying all the season has to offer.  Try:


Let yourself sleep in an extra hour: Allow yourself a little extra time for rest one morning.  Set your alarm an hour later, and allow yourself to soak an extra hour of sleep.  Can't sleep in?  Lounge around in bed for an extra hour, meditating or reading a good book.

Curl up on the couch: Grab your favourite seasonal hot drink like peppermint hot chocolate or a gingerbread latte and put on your favourite feel-good holiday movie.

Quiet Time: If you find yourself needing a little quiet time, why not enjoy the holidays at the same time?  Listen to some soft Christmas music, light some candles, and turn on any Christmas lights while you sit.  If you're having trouble sitting still, grab a holiday colouring book and get creative while you sit.

Have a PJ Day! Declare a family pajama day: stay in your PJ's all day, don't go anywhere, and order in pizza for dinner. 

Get a massage: Make an appointment at your local spa for a massage; many spas also often offer holiday specials, which you can take advantage of to treat yourself.  Not only will you have a special time to relax, but the massage will also help to relax tense muscles, which is helpful if you have chronic pain or tend to get tight when you're stressed.



 While we often think of the holidays as being a time to give back to others, it's also a time where you can be giving back to yourself, too.  Rather than making a list of all the things you "have" to get done during this season, try to make a list of the things that you would truly enjoy to do, like playing a board game with your family, going on a Christmas light drive, or making a favourite family holiday cookie recipe with your kids.  There's also no shame in picking up a gift for yourself while you're out shopping! Our Self-Care Gift Guide has a selection of gifts that are perfect for gifting to yourself.  

Visit Lene Anderson at 

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