How To Make The Most of the Market

 Going to the farmers market on a Sunday can be such a relaxing treat! However, going to the farmers market can also be overwhelming and sometimes you don’t even know where to start! To guide you through the artisanal labyrinth that is the farmers market, here are a few helpful tips and hints!


Rise and Grind

If you’re looking for the freshest produce and best the selection, the early bird truly does catch the worm! Farmer’s market veterans all know that in order to get the best produce, you have to be there as early as possible. As tempting as it is to sleep in on the weekends, showing up early to the market will be worth it when you’re admiring your enviable haul.


Cash In

A small, but important thing that can be overlooked is the necessity of cash. Chances are most vendors will not have the Interact machines to accommodate debit or credit card purchases. Keeping a variety of denominations of cash, especially smaller bills, will save you a lot of time and hassle while dealing with vendors.


Seasons Greetings 

To save time, energy and disappointment – know your seasons! Know what fruits and veggies are in season so you can plan ahead and know what you’re likely to see from vendors. Not sure how to figure out what’s in season and when? Check out this awesome interactive map that will let you know what’s in season in what locations!


Ain’t Too Proud To Bag

Bring your own bags! First and foremost, it’s environmentally friendly to minimize plastic bag usage. Additionally, using the large nylon bags that can be purchased at your local grocery store or big box store are more durable and often can hold much more produce than flimsy plastic or paper bags.


Shop Around 

The stalls that are closest to the entrance are often the highest priced. Vendors know that people are more likely to purchase as soon as they walk in. Don’t fall into the trap! Take your time and shop around for the best produce andthe best prices. Don’t be afraid to say no and remember, you can always go back to the stalls later.


Don’t Sweat the Small Stuff 

Often times, local and home-grown produce won’t be perfect. The produce may be shaped funny, have a few imperfections and even be a little dirty. Don’t let this deter you! A few imperfections don’t take away from the fact that it’s delicious andlocal. Just make sure to wash everything when you get home.


Last but not least, be adventurous! If you see a fruit or vegetable that you haven’t tried before, don’t be afraid to ask about it and incorporate it into you pantry. Take advantage of all the farmers market has to offer (especially the knowledge of the vendors themselves). What are your secrets to making the most out of the market? Share with us on our Facebook page!

The Most Versatile Veggie: 7 Scintillating Cauliflower Recipes

You may have avoided this veggie as a kid, but it’s time to give it a second chance. That’s right, we’re talking about cauliflower! There are so many other ways to prepare cauliflower aside from simply steaming or eating raw. Don’t believe us? Check out these 7 mouth-watering recipes!

  1. Roasted Sweet Potato and Cauliflower Rice Collard Wraps

Step up your lunch game! This delicious low-cab option will have you satisfied until dinner. Check out the recipe, here.


  1. Cheesy Vegan Broccoli Cauliflower Rice

The perfect side dish is here. Warm, healthy and filled with (vegan) cheesy goodness! Why not make some for dinner tonight? Find the recipe here.


  1. Cauliflower Buffalo Bites

Who doesn’tlove Buffalo wings? This is a much healthier option! All of the spicy, yummy crunch without the deep fried calories! Want to make these? Here’s the recipe.


  1. Beet Pesto Cauliflower Pizza with Greens

Cauliflower can be more than a side dish; it also makes a great crust. If you’re a pizza lover and are looking for a healthier option, look no further! Check out this awesome recipe here.

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  1. Cauliflower Breadsticks Recipe

Make pasta night a little bit less heavy. We all love dunking gooey breadsticks in our pasta and sauce, but it can be a carb overload. To enjoy a lighter version of breadsticks, check out this recipe!


  1. Cauliflower Crust Pizza Bagels

Everyone knows the only thing better than a bagel is a pizzabagel. These make the perfect snack or appetizer while watching the game! Find the recipe here.


  1. Vegan Cauliflower Tacos with Creamy Vegan Slaw

If you thought you tried every kind of taco – think again! Cauliflowertacos. That’s right, a delicious new twist on classic. Interested in trying out the recipe? Check it out here.


Have you tried any creative cauliflower recipes lately? Share with us on our Facebook page!

How To Perfect Your Posture

Good posture is more than just aesthetically pleasing; it’s an important facet of your overall health. With proper posture you’re able to achieve balance, breathe effectively and deeply, increase energy, and of course, look good! Follow this handy infographic to ensure you’re perfectly poised!

posture infog

Do you have any tips for maintaining good posture? Share them with us on Facebook!

10 Ways to Practice Gratitude

 It feels good to be grateful. Those who regularly practice gratitude are in tune with what they are thankful for and what makes them happy. This recognition contributes greatly in experiencing positive emotions, compassion and even general kindness. If you’re looking to incorporate some gratitude in your life, here are 10 great practices:


  1. Open Your Eyes

Often it is the things around you everyday that you are subconsciously most grateful for. Caring friends, doting family members, and your unconditionally loving pet. Even the simple things such as having a roof over your head and enough food to eat at dinner sometimes escape your thanks. When you open your eyes tomorrow morning, see every blessing in your life for what it is. As you go about your day, mentally catalogue all of the things you may actually take for granted.


  1. Remind Yourself

Throughout the day it’s easy to become discouraged with the stress of work and other everyday things that may demotivate or antagonize you. Don’t let these things tear down your gratitude. Place motivational and positive quotes around your home and workspace. Set your phone background as a favourite quote that reminds you why you’re grateful. All of these simple things will help promote your gratitude.


  1. Document Your Day

An effective way to express gratitude is to journal for a few minutes everyday. There doesn’t need to be a specific or explicit narrative – just write! Whether you’re thankful for something incredible that happened or something as simple as generally having a good day. This practice will help you to express your gratitude and appreciation.


  1. Embrace Nature

One of the most humbling things you can do as a human being is allow yourself to get lost in nature. Realize how small you are amongst the vast expanse of trees, mountains and oceans. First and foremost, it’s important to both enjoy and embrace nature. Get up early to watch the sunrise, eat lunch in the park, or spend your Saturday hiking and floating in the ocean.


  1. Express Yourself

So often our feelings and intentions are never expressed. Kind words, compliments and praise are thought about our peers, but not shared with them. A great way to express gratitude is by actually expressing gratitude. Make sure to message your loved ones or visit them and let them know how much you appreciate them. If someone makes your day, makes you feel good, or if you are just thinking of him or her – let them know! Not only will this make them feel fantastic, but it will also make you feel good knowing you’ve brightened their day.


  1. Eliminate the Negative

How many of your conversations are spurred by complaining or gossip? Probably more than you’d like to admit. Keep the positivity flowing by focusing on positive, complimentary and inherently good things. Remain conscious of the words coming out of your mouth and how they will likely be perceived. Do your best to remain uplifting and constructive!


  1. Discover Meditation

Being grateful can be difficult when we are inundated with information coming from our smartphones, Facebook, TV, and millions of other information sources we’re on all day. To help you disconnect from the constant stream and successfully quiet your mind, try practicing meditation. Find a few moments a day to sit still, gently close your eyes, take a few deep breaths and turn your focus inward. How are you feeling, how can you find a calm and how can you better your day and your life.


  1. The Silver Lining

For every challenge you face, think of its silver lining. What did you learn from this challenge? How did this tribulation help shape you in some way? Every negative has a positive and it’s important to always acknowledge the positives in any situation. Even the most difficult hardships help to shape and serve you!


  1. The Power of ‘Thank You’

In going about your busy way it’s easy to forget all of the little things people may do for you. The barista making your coffee, the businessman who held the door or the little girl who hands you your dropped $5 bill as your rush off to work. Take that split second to offer that kind stranger a smile and a ‘thank you’. Think of how good it feels to receive thanks for the little things you do and pay it forward. Giving back feels good!

10. Embrace Your Humanity

While all of these guidelines are certainly helpful in practicing gratitude, they are just that – guidelines. Practicing gratitude is about personal thanks and improving your life and your happiness. Missing a day journaling or complaining to one of your friends does not set you back. We are all human and it’s okay to make mistakes! As Confucius once said, “It does not matter how slowly you go as long as you do not stop.”


How do you express gratitude? We’d love to hear about it! Share your words of wisdom with us on our Facebook page. If you’re looking to add to your personal wellness, discover the power of a QRay bracelet today!

6 Must-Read Books For A Healthy Mind

Reading helps to expand your mind and escape into a different realm for a period of time. Whether it’s your favourite work of fiction or a biography of someone you admire, reading is such a relaxing activity. Reading can also educate you and open your mind to new concepts that can help to transform your life. In pursuit of a healthy mind, here are 6 books that we highly recommend.

6 Must-Read Books For A Healthy Mind

  1. Wherever You Go, There You Are – Jon Kabat-Zinn

Wherever You Go, There You Are serves as a simple guide for meditation and cultivating mindfulness. This book is useful for those not only new to meditation, but those who have been lifelong practitioners as well. Help to reclaim the fullness of your moments and learn to appreciate the little things once again.


  1. Creativity: Unleashing the Forces Within – Osho

This book essentially serves as a manual for those seeking to infuse more creativity and whimsy back into their lives. It is a sort of guidebook for ‘thinking outside the box’ and applying flexibility to all areas of your life.


  1. The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are – Brené Brown

We’re constantly being bombarded with images from the media telling us how to look, what to buy and what is acceptable. This book will help you to cultivate a strong sense of self and learn to tune out the personally diminishing messages that the media spews.


  1. The Power of Now: A Guide to Spiritual Enlightenment – Eckhart Tolle

This powerful book has sold over 2 millioncopies and has been translated into more than 30 languages. In Tolle’s book you’ll learn to combat your mind and effectively work towards enlightenment.


  1. Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom – Rick Hanson

Buddha’s brain discusses the notion that great thinkers such as Buddha, Moses and Jesus were all born with brains like everyone else’s. How did these great men leverage their brainpower to achieve such great feats and change history? The book combines neuroscience and age-old insights to help you condition your brain for greater happiness, love and even wisdom


  1. In Defense of Food: An Eater’s Manifesto – Michael Pollan

Pollan’s ‘manifesto’ looks at the trend of eating to lose weight and consuming as few calories as possible, and instead promotes eating to be healthy and also enjoy food. He teaches us to choose food that will enrich our lives and teach us what it actually means to be healthy.


What books have helped you reach enlightenment and find a sense of personal wellness? We’d love for you to share them with us! Let us know on our Facebook page.

6 Chilled Soups to Cool You Down

 While soups may be a token winter favorite, they can also be an incredible summer dish! There are so many delicious recipes for chilled soup. Why not try one tonight for a yummy dinner on the patio? Here are 6 of our favorite recipes!


1. Chilled Avocado Soup with Spicy Grilled Shrimp and Jalapeno-Corn Salsa

All your favorite taco essentials combined in a satisfyingly chilled soup! This one is sure to impress your party guests this summer!



2. Chilled Creamy Cherry Tomato Soup

If you love grilled cheese dipped in warm tomato soup, then just imagine how delicious it will be dipped in a chilled tomato soup! This is a delightful way to transform your favorite comfort food for summer!



3. Chilled Pea Soup with Basil and Almond Tuiles

Hosting a garden party? Sipping some of this soup alongside cucumber sandwiches and iced tea would be divine!



4. Beetroot Soup

This is the perfect soup to add a punch of color to any table. A delicious appetizer that is great for dipping a piece of fresh baked bread in! Sound good?



5. Chilled Carrot and Harissa Soup

Who says you can’t have it hot and cold? This tasty chilled soup adds an element of heat with harissa and makes for the perfect Sunday lunch!

chilled soup 4 copy


6. Mint Infused Chilled Strawberry Soup

Enjoy the best of dessert and lunch in this sumptuous chilled soup! With fresh, bright notes this makes for an ideal light meal.



What’s your go-to chilled soup recipe? We’d love to hear! Share with us in the comments below!

Spring In Bloom Around The World

Is there anything more beautiful than flowers freshly blooming, birds singing, and nature reawakening? Take in these marvellous images of spring in bloom around the world!

  1. Texas Bluebonnets

Even just looking at them you can imagine how fresh and fragrant these must smell!



  1. A Flower Speckled Valley in British Columbia

Don’t you just wish you could run through this field?



  1. Cherry Blossoms Awakening in Japan

Such a calm and inspiring view! Aren’t cherry blossom gorgeous?



  1. A Sleepy Stream in Herefordshire

This would truly be the perfect place for a springtime picnic!



  1. A Lush, Green Barn Yard Scene

Looks incredibly idyllic


What is your favourite spring hallmark? Share it with us in the comments below! Become your best self and rediscover wellness with a QRay bracelet.

5 Basic Yoga Asanas for Beginners

Asanas are the names given to the many different yoga poses. If you’re looking to jumpstart your yoga experience, but are unsure where to start, consider this your cheat sheet!

  1. Setu Bandh (Bridge Pose)

Ensure your feet and hips are equal distance apart and lift your body upward.

Setu Bandha Sarvangasana Yoga1

  1. Nauka Chalan (Boat Pose)

Keep your legs straight (no bent knees!) and keep your knees together!


  1. Vakrasana

Keep your back as straight as possible and attempt doing this asana in the opposite direction as well.


  1. Bhujangasana (Cobra Pose)

Ensure your palms are tucked under your shoulders before pushing up off the ground.


  1. Paschimottanasana

Don’t let the difficult name fool you, simply do your best to touch your toes and collapse your body into your knees.



What was your favorite asana when starting off as a yogi? Share with us in the comments below or on our Facebook page!

How To Take Your Yoga Outdoors

The birds are chirping, the sun is shining and the snow has melted, so why keep your yoga practice indoors? Yoga is about embracing and becoming one with nature. Take a look at some of our advice on how to take your yoga outdoors!


  1. Lose the mat!

Yoga mats can be difficult to place outdoors on uneven surfaces. Opt for a towel so that it can actually hug the surface of the earth, thereby giving you a better surface to practice on. Additionally, if your towel gets dirty wherever you’re practicing, you can simply toss it in the wash afterwards!

  1. Ditch the iPod

As mentioned, yoga is not just about connecting with yourself, but also connecting with nature. Don’t dilute the experience by tuning out nature. Embrace your environment, whether it is a babbling brook or the wind whistling through the branches.

  1. Bring a Sweatshirt

Not just for chilly weather! We suggest that in the final phase of your practice, Savasana, to place a sleeve of the sweatshirt over your eyes to block out the sunlight. This will help you to concentrate on centering yourself and really concentrate on your breathing.

  1. Practice Posture

One great thing about practicing outdoors is the unevenness of the ground. This provides a fantastic platform to practice your stability. The uneven surface, as opposed to a perfectly flat hardwood floor, will challenge your balance and give you a better workout.

  1. Skip the Vinyasa

While the uneven surface of outdoors is fantastic, the Vinyasa can be incredibly hard on your wrists. Opt for your other favorite poses and flows, but save the Vinyasa for an indoor session!

What’s your favorite way to take your yoga outdoors? Share it with us in the comments or on our Facebook page!

9 Mouth-Watering Healthy BBQ Recipes

It’s almost summertime, and that means BBQ season! While burgers and hotdogs are classic BBQ staples, why not take a healthy approach? A healthy BBQ doesn’t have to mean a sad salad and some wilted veggies; there are somany delicious alternatives to grill up! Here are some of our favorites:


  1. Quinoa and Edamame Salad with Basil, Mint, and Lemon


Let your Aunt Martha down easy when you tell her to not bring her ‘famous’ ambrosia salad to your next family BBQ. This delicious salad is a healthy and delicious addition to your veggie burger!


  1. Sweet Potato Burgers with Edamame Guacamole and Portobello Buns


This recipe is sure to impress anyone. Talk about a new take on burgers!


  1. Beets with Tahini


A sweet and simple side dish that not only adds a punch of color, but flavour as well!


  1. Moroccan Quinoa Stuffed Bell Peppers


An alternative to an alternative, these stuffed peppers are sweet, spicy and tangy!


  1. Vegan Asian Style Coleslaw


A lighter take on a classic BBQ favorite! You won’t even miss all the mayo!


  1. Apple Fennel Seitan Dogs


If you’ve been shying away from veggie dogs, this recipe will definitely change your mind!


  1. Sweet Zucchini Relish


The perfect BBQ topping – zucchini relish! This yummy alternative to regular, boring relish will soon become your summer go-to!


  1. Watermelon, Mint and Feta Salad

watermelon salad

Is it a side dish? Is it a desert? It’s both! Though an unusual combo, we promise that this salad is sure to please any BBQ attendees!


  1. Homemade BBQ Sauce (Sweetened with blueberries)


That’s right – blueberries! This homemade BBQ sauce is gluten free and paleo! This summer you’ll be putting this stuff on everything!


Do you have any favorite summer BBQ recipes? Feel free to share them with us on Facebook!