Autumn Lentil Soup

Autumn is a season that brings a lot of change and unpredictability … in the weather, as well as in new schedules. One way to balance this sense of increased movement and ungroundedness is to nourish the body with warm, sweet soups and stews.

Here’s one of my favourite soup recipes:

Comforting Fall Lentil Soup


1 Tbsp Ghee (olive oil or oil of choice)

1 yellow onion (chopped)

1Tbsp Cumin (ground or whole)

1 Tbsp Coriander (ground or whole)

1 Tbsp Fennel (ground or whole)

2 tsp Turmeric

1-2 inches of Fresh Ginger (minced or zested)

1 cup dried Brown Lentils (rinsed and soaked)

2 cups Organic Frozen Butternut Squash

1 cup Fresh Chopped Spinach

Salt & Pepper

Full Recipes 
  1. In a large pot, heat ghee (or oil of choice). Add chopped onions and sauté until translucent.
  2. Stir in the spices: cumin, coriander, fennel, turmeric and fresh ginger. Allow the spices to become aromatic and gently bubble in the oil.
  3. Add lentils and stir throughly mixing the spices, onions and lentils together. Add water to fill 2/3rd’s of the pot.
  4. Carefully add the butternut squash. Bring to a boil. Simmer on medium-low for 30-45 minutes, stirring occasionally.
  5. Add spinach, salt and pepper to taste.

Note: If you tend to be thin, dry or gassy, substitute the lentils for barley. Barley is grounding and nourishing without increasing or aggravating gas and bloating.

Unleashing the Power of Your Benefits

Your Ultimate Guide to Unleashing the Power of Your Benefits for a Happier, Healthier You!

Discovering the Hidden Treasure:

Ever feel like you’re missing out on an incredible perk your job offers? You’re not alone! Did you know that 58 percent of folks do not use their benefits? Let’s change that! We’re here to turn your benefits into your secret weapon for a better, healthier life.

Master the Art of Benefits:

Now that you’re in the know, let’s talk about squeezing the most out of those benefits. Imagine your body as a finely tuned car – regular maintenance keeps it running smoothly, right? Your body and health are exactly the same.

Connect with your healthcare team to cook up a personalized plan. Spread those appointments throughout the year. This way, your body performs at its peak, and you stay on top of your game. A healthy you is a happy you!

Pro Tip: Reach out to your healthcare team, craft a plan, and revel in the benefits of a finely tuned body.

Claim Your Benefits Like a Pro:

You’re on a roll! Now, let’s breeze through the claim process. Most insurance companies have made it super easy with online submissions.

Pro Tip: Snag a monthly statement if you’re a busy bee with multiple monthly appointments. Submitting one statement beats juggling a bunch of invoices.

Boom! You’re now a benefits pro. No more stressing about burning money at the end of the year. You’re actively investing in a healthier, happier version of yourself.

Cheers to a Healthier, Happier You!

Welcome to the club of savvy benefit users!

Robin’s Nest Family Care team is always on your side on this health journey. Got questions? Reach out anytime, whether they’re about benefits or just a friendly chat. We’re all about seeing you thrive and enjoying the full spectrum of care you absolutely deserve. Here’s to a future filled with wellness and joy – cheers to a healthier, happier you!

Back-to-School Bliss: Find Calm Amidst Chaos!

The back-to-school season can be a whirlwind for parents, but at Robin’s Nest Family Care, we’re here to help you find moments of calm amidst the chaos. Our awesome practitioners specialize in tailoring self-care to meet you exactly where you are in life. Here are some personalized self-care tips to help you navigate the back-to-school season with ease”

Customized Self-Care Plans: Our practitioners can work with you to create a personalized self-care plan. Whether you need stress-relieving massages or relaxing osteopathy, we’ve got you covered.

Stress Reduction Techniques: Learn effective stress reduction techniques that fit your lifestyle. From mindful breathing exercises to relaxation practices, we’ll guide you in finding what works best for you.

Balanced Wellness: Achieve a sense of balance in your life. We can help you prioritize self-care and wellness, ensuring you have the energy and resilience to handle the demands of the back-to-school season.

Mindful Parenting: Incorporate mindfulness into your parenting routine. Our practitioners can provide guidance on staying present, managing stress, and nurturing your relationship with your children.

Reliable Support: Count on us as your reliable support system. Whether you need someone to talk to, a caring touch, or a listening ear, we’re here to provide the care and understanding you deserve.

Experience the benefits of self-care: We understand that your well-being encompasses physical, emotional, and mental aspects, and we’re here to address all of them.

Flexible Scheduling: We offer flexible appointment scheduling to accommodate your busy life. You can receive the care you need when it’s convenient for you.

With Robin’s Nest Family Care, you’re not alone in your journey through the back-to-school season. Our team of dedicated practitioners is committed to tailoring self-care to your unique needs and helping you find balance and joy amidst your busy schedule. Contact us today to discover how we can make this back-to-school season your most blissful one yet.

Embracing Balance: Nurturing Your Well-being during the Fiery Season

The Accumulation of Fire:

In Ayurveda, when the elemental energies or doshas accumulate and become imbalanced, they can manifest as various symptoms. If left unattended, these imbalances can lead to chronic conditions and diseases. Derived from the Sanskrit word “tapa,” meaning heat or becoming hot, pitta represents the energy responsible for bodily metabolism, digestion, absorption and body temperature regulation. It encompasses all processes of metabolism, action and transformation within us.

Aggravation of Fire:

When the fire element or pitta dosha is in excess, imbalances related to metabolism, action and transformation result. Excess fire or pitta dosha can result in acid reflux, nausea, excessive hunger, overactive metabolism, loose stools, profuse sweating, blood sugar imbalances, skin inflammation, and irritability. Individuals residing in hot and humid climates, those with a predominant pitta constitution, or those experiencing high levels of stress and overwork are more prone to pitta imbalances. 

Alleviation of Fire:

The golden rule to restore balance in Ayurveda is “like increases like, and opposites decrease.” Late spring is the appropriate time to introduce qualities that reduce excess fire or pitta dosha. Cooling, calming, grounding, slow, and neutral qualities all reduce excess fire or pitta dosha. This preventive approach maintains the balance of the body’s fire element or pitta dosa throughout the late spring and summer months. 

Nutrition Tips for Late Spring:

  • Incorporate refreshing foods that lighten the body and keep the system cool.

  • Cooling herbs include cilantro, dill, thyme, mint, and fennel should be used liberally.

  • Embrace cooling vegetables such as beets, summer squash, and corn.

  • Fresh greens with a bitter taste cleanse and cool the blood.

  • Seasonal berries provide astringent properties that tones the tissues.

  • Reduce or avoid pitta-aggravating foods such as coffee, fermented foods, alcohol, salty and/or fried foods, citrus fruits, and sour dairy products.

These recommendations can benefit both preventive care and disease management. For the best results, consult a trained Clinical Ayurvedic Specialist who can guide you through this transformative journey. Embrace the wisdom of Ayurveda and allow the supportive and nourishing qualities of the season guide you towards holistic health.🌿✨

#Ayurveda #BalanceWithin #HolisticWellness #NurturingHealth #PittaSeason

Please check out the recipes on our Pinterest Page.

Cardamom Ginger Grape Elixir

This elixir both cleanses and nourishes the blood. Grapes are, in Ayurveda, “King among fruits.” This fruit (the red ones) can nourish the rasa dhatu while cooling the rakta dhatu, making it an ideal rejuvenator for the blood. Adding digestive spices brings a cleansing bonus to the upper digestive tract. Enjoy this juice often in hot weather, around the menstrual cycle, or to balance too much heating food from the day before.

Indulge in a delightful elixir that not only tantalizes your taste buds but also nourishes and purifies your blood—introducing the Cardamom Ginger Grape Elixir, a refreshing concoction designed to bring balance and rejuvenation to your body. Prepare to be captivated by the Ayurvedic wisdom behind this elixir, as it harnesses the power of grapes, known as the “King among fruits,” to nourish your inner vitality. Combined with digestive spices, this elixir offers a cleansing bonus for your upper digestive tract. Whether it’s to beat the heat, harmonize your menstrual cycle, or restore equilibrium after a day of indulgence, this elixir is a true elixir of vitality and rejuvenation. Get ready to sip your way to revitalized well-being.

Mealtimes Easier for Families

If you have a selective eater, feel like you’re constantly making multiple meals, or need new mealtimes ideas, this message is for you. 

As a pediatric OT (Shannon!) and Naturopathic Doctor (Janine!) and parents to learning eaters (3 kids each), we understand the challenges firsthand.  We have teamed up and are excited to share this FREE Mealtime Guide for Families.  

We created this to help make dinner time easier for you and support your learning eater on their journey to trying more foods.  We want to be considerate of your learning eater’s needs and the needs of the rest of your family without being a short-order cook.

 Inside the guide, you’ll find valuable information and meal ideas to help make mealtimes more enjoyable. It’s full of meals we regularly serve to our families (all of the pictures inside are meals that we served our kids).  The meals are created in ways that meet the needs of everyone: the adults at the table and our most selective eaters at the same time, and provide our selective eaters with lots of exposure to food in different ways.  

 Not only that but downloading the guide will also give you access to 6 weeks of information and strategies dropped straight into your inbox. 

This guide will give you the tools and knowledge to make mealtimes a more positive and enjoyable experience for your whole family.  You can download this free resource here!

Non-Alcoholic Bevvie Series Part 2

If you love this video, please check out Kate’s own cookbook.

Please be on the lookout for parts, three, and four in the upcoming series.

Happy Holidays!

Non-Alcoholic Bevvie Series

During the holidays, it is important to remember how grateful we are for those around us. Those people that help us be the best versions of ourselves. The holidays can also be about new beginnings or the birth of something new. We wanted to give you a few different ideas to try this holiday season. Enjoy!

Here are a few of our favourite non-alcoholic beverages for your guests (and yourself) to enjoy this holiday season.

Non-alcoholic beverages are a great way to offer something delicious and fun options, so your non-drinking guests don’t feel left out.

Plus, kids LOVE feeling like part of the party, so giving them fancy cocktails without alcohol can also put a smile on their faces.

If you love this video, please check out Kate’s own cookbook.

Please be on the lookout for parts two, three, and four in the upcoming series.

Happy Holidays!

Benefits, and how to use them effectively


We all know the concept of employee benefits, but for most, that is where our knowledge base stops. Many do not understand what benefits cover or how to find that information. It explains why 58 percent of people do not use their benefits. Would you be shocked to learn that 35 percent of people don’t understand their benefits? Why is that? Some might say:

  • Hard to figure out
  • I do not have time to bother with it.
  • I don’t know where to start or whom to ask.

These are a few reasons people continue not using their benefits. The almost comical part is that we prepay for them. Not using your benefits could be likened to waiting for the end of the year and burning your money. You are not even giving it away because if you gave it away, at least you might feel good about it. Do not fear. We will help you make sense of your benefits, get you healthier, and get you on the right track to use something you are already paying for.

  1. Information
  2. How to use your benefits effectively (how to get the most out of your benefits)
  3. How to Claim (Pro Tip Monthly Statement vs Per appointment)


 You can obtain it via your HR department, and If you don’t have an HR department, you can always call the service provider you have your benefits with to see and inquire about your specific coverage. Most insurance companies have online portals that you can log into (please see the links below to sign up)

The links above are a great place to start. You may ask yourself, “Why would I want to do all this”? Because regardless of your age, taking proper CARE of yourself is essential. Getting the help you need keeps you mentally, physically, and emotionally strong, and getting the help you are entitled to will show up in your life in ways you never thought possible.

How to use your benefits effectively.

Now that you know your coverage, we are ready to talk about how to get the most out of your benefits. A common question is, “how and where do I start”? The good news is that you do not have to reinvent the wheel. This is where you can reach out to those people (practitioners) on your healthcare team to create a personalized plan for you.

We often encounter people waiting or holding on to their benefits for something terrible to happen (they get hurt, for example, and want to have benefits available to them). This is a reactive way to approach your benefits. Often, nothing happens, and then people struggle to see their healthcare people because October, November, and December are their busiest times. Think of your body as a car. If you do not take care of your car monthly (get gas, oil changes, and tire inspection), the likelihood of something happening is more significant. If you proactively do all those things, your car runs smoothly. Your body works the same way. Proactively getting treatment spaced out over the year will help your body perform at its optimal level.

Bottom line: Reach out to your healthcare team and ask for their help to create a tailored plan throughout the year to keep you running at your optimal level. (Free 20min assessment call with all Robin’s Nest Practitioners)

How to Claim

You are on your way; well done getting the help you need. Now the third and final step is submitting a claim. Most insurance companies have an online submission. Through your online portal (from step 1), you can upload a digital copy of the invoice you’ve been sent via email.

Pro Tip: if you have multiple appointments over the month, you can get a monthly statement and submit that monthly statement once instead of for each appointment. Suppose you have a routine and find it easier to submit multiple times; then all the power to you.

You’re a benefits pro now. You are no longer burning your money at the end of each calendar year and are proactively using something you are entitled to. Well done!

We love to see people getting the CARE they need; The Robin’s Nest Family Care team is always here to help you in your healthcare journey. Please feel free to call or email us if you have any questions, benefit-related or not. We look forward to your calls.