Living Gloriously with Mandy King, Holistic Nutritionist + Founder of HEAL.

Mandy is a Holistic Nutritionist & the founder of HEAL - Healthy Eating And Living. She is a diagnosed Celiac and self-proclaimed gluten free guru. Her company, HEAL, has three main pillars: a weekly meal planning program that offers gluten & dairy free meal plans, 1:1 nutrition coaching with a focus on healing digestive problems and corporate wellness programs where we run lunch & learns and a wellness challenge. 

Morning Routine:  

I wake up and drink a massive glass of water (about 500ml) of water. In the winter, it's hot water with lemon juice and apple cider vinegar and in summer, just water with lemon juice. Some days, I do a 10-minute Headspace meditation which helps massively with stress & anxiety. Then, I make a smoothie (ingredients below). Some days I do a morning workout or yoga class, other times I wait until after work. Then, it's off to work at my co-working space (@vancitylatelier). 

For Breakfast: 

Nine times out of ten it's a smoothie that has water, mixed berries, protein powder, flax seed, almond butter, spinach and a greens powder. Sometimes I have dinner leftovers too. I find my energy & mood are best when I'm getting a high protein breakfast in the morning. 

For My Mental Health: 

Yoga and meditation. I do yoga 1-2x a week and meditate 3-4x a week. Both keep me sane. In the colder winter months, I'm addicted to hot yoga to warm me up! 

Fave Workout: 

Hot yoga. I love that I get a workout while also feeling super calm afterwards. I do also love a good spin class at @saltedcycle. 

Daily Healthy Habit: 

Matcha or Turmeric Latte! I have at least one latte type drink daily. It's not your typical Starbucks type latte though - I use almond milk (sometimes my own homemade), add MCT oil for brain fuel and healthy fats and then matcha if I want an energy boost or turmeric if it's later in the day for its anti-inflammatory benefits. 

Current Reading List: 

I've usually got two books on the go - one that's educational that I'm learning from and one that is mindless and entertaining. Right now, the educational one is Sarah Ballantyne's Paleo Principles (which is an incredible resource on all aspects of health, not just paleo), and I just started Big Little Lies on my Kindle as my mindless, put me to sleep book. :) 

Go-To Dinner Recipe: 

I've been having my Feeling Fresh Salad on repeat. 

• ½ cup uncooked quinoa (make it grain free with cauliflower rice)

• 2 packed cups arugula, chopped

• 1 cup packed spinach, chopped

• 1 red pepper

• 1 gala apple, chopped

• ½ cucumber, chopped

• 2 TBSP olive oil

• ½ lemon, well squeezed (2-3 TBSP)

• ⅛-1/4 tsp pepper to taste Herbamere (or sea salt)

• Feel free to add any fresh herbs you have in the fridge

1 Cook quinoa according to package instructions (or make cauliflower rice).

2 Chop all remaining ingredients and place in a bowl.

3 Pour dressing over the top.

Bedtime Ritual:  

It usually consists of some Netflix and then about half an hour before I want to go to sleep, reading that 'entertaining, put me to sleep' book. 

Connect with Mandy via... 

website: healthyeatingandliving.ca 

instagram: @healthyeatingandliving.ca