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Improve sleep, reduce stress, eat better with free programme

Catherine Burns says her wild rice salad is easy to make and great for leftovers (Photograph supplied)

This week we launched the Waterfront Wellness Healthy Kickstart and got more than 370 people on their way to better living.

This is a free programme for the whole community, with a simple focus on sharing nutrient-dense recipes. We have also included lots of easy tips for improved sleep, less stress, optimal hydration, suitable exercise and reducing exposure to environmental chemicals. So far it has been tons of fun and it’s not too late to join in. The booklet with all our recipes and the basic tips is available for download online at waterfrontwellness.bm and miles.bm. All you need to do is click the announcement bar at the top of the page.

At the introductory talk for the Kickstart, we mentioned that eating junk can lead to a vicious cycle of craving more junk. This is because junk food provides calories but not micronutrients (specific vitamins and minerals). If you are deficient in micronutrients your body will still crave them and trigger more hunger signals in the hope you fulfil the micronutrient craving. If you meet that craving with junk, the cycle goes on. You can nip this in the bud by making sure your food is nutrient-dense, ie, that you are eating whole, real foods packed with proper nutrition. For example, a nutrient-poor snack would be something like Oreos. Look at the ingredients. What’s actually nourishing about them? A nutrient-rich snack would be some berries (providing healthy carbs, antioxidants and fibre) with almonds (providing good fats, vitamin E, protein and fibre).

One of my favourite recipes from our collection is this wild rice salad. It’s easy to make and is great for leftovers. Take it to work for a quick lunch or enjoy it as a side in the evening for dinner. It can certainly stand alone, but it’s also delicious alongside grilled chicken, fish or even a steak.

Sun-dried tomato and wild rice salad

Salad ingredients per person:

1 cup cooked and cooled brown/wild rice mix (advance)

1 tbsp chopped sun-dried tomatoes

1 tbsp chopped walnuts

½ tbsp pine nuts

1 tsp chopped fresh chives

1 tbsp chopped fresh parsley

Optional: chopped spring onions

1 serving Meyer lemon and honey vinaigrette


6 tbsp extra virgin olive oil

3.5 tbsp Meyer lemon and honey Acid League vinegar

1 tsp honey

1 small clove fresh garlic

Salt and pepper to taste

Whisk it all together!


1. Cook and then cool the rice.

2. Toast the walnuts and pine nuts in a dry frying pan on the stove top for a few minutes. Set to one side to cool.

3. Place all the ingredients together in a bowl and toss with the dressing. Save a few fresh herbs to sprinkle on top when you serve. It’s that easy!

Tip: If you have leftovers and want to refresh this the next day, just stir through some more fresh herbs and a squeeze of lemon. If you want to add more vegan protein, toast some hemp seeds too or top with baked/marinated tofu.

Note: due to food safety guidelines, cooked rice should always be kept in the fridge and used within two days.

Catherine Burns is a qualified nutritional therapist. For more details: www.natural.bm, 505-4725, Natural Nutrition Bermuda on Facebook and @naturalbda on Instagram

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Published January 06, 2023 at 7:58 am (Updated January 06, 2023 at 10:58 am)

Improve sleep, reduce stress, eat better with free programme

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