Sensational Summer Sangria Pitcher and Cups

Sensational Summer Sangria!

on July 3, 2018 by: Dr. Stacey Richards 0 Comments

This Tasty Tuesday, try our Sensational Summer Sangria!

Over the summer, we’ll be sneaking a peek into our picnic baskets to bring you all our favourite summer recipes. We’ve got sensational summer sangria for refreshments; popsicles to keep you cool; gluten free muffins to start your morning off right, and even more! 

To start the summer off right, we’ll dive right into our Sensational Summer Sangria recipes.

What is Sangria?

The word “sangria” comes from the Latin word for “blood.” It’s an alcoholic punch with Spanish roots. The reddish hue of the wine is what gave sangria its name. The current sangria trend can be dated back to the 1964 World’s Fair in New York City, however sangria has been around in various forms since the Middle Ages!

Red wine and chopped fruit are the most common ingredients in sangria. However some recipes allow for the addition of brandy, sparkling water, or even flavoured liqueur! 

One of the best things about Sangria is that you can tailor it to your own tastes. A number of recipes use a variety of fruits, but you can use as few or as many as you would like. Common fruits used include pineapple, peaches, berries, apples, or pears.

What kind of wine makes a Sensational Sangria? 

One thing to remember about red sangria is that it’s considered a rather strong drink. Which means the kind of red wine you use will have a great impact on the kind of sangria you make. 

Wines made from the tempranillo grapes in the Rioja regions of Spain are the classic choice for sangria. However you can choose pretty much any red wine that suits your palate! 

Garnacha wine has a great acidity and helps make rich, red fruits really shine when used to make sangria. Primitivo and Zinfandel are good for sangria when mixed with more jammy fruits such as strawberries or blackberries. But those are just suggestions – the beauty of sangria is you can make it with the wine you most prefer!

Look for reasonably priced dry red wines. Their simpler fruit-driven flavours and aromas are perfect for sangria.

Avoid older wines, tannic reds, and more complex wines as they are usually too delicate for mixing and can affect the taste of sangria.

Sangria Blanca

If red wine isn’t your style, Sangria Blanca may be the one for you!

Sangria Blanca is made with dry white wine for a slightly sweeter flavour. Wines such as Pinot Grigio, dry Riesling, or Sauvignon Blanc are ideal for Sangria Blanca. 

Since white wine tends to be more fruity, they can help showcase the flavours of the fruits in the sangria. But it’s a double-edged wine glass as the abundance of fruity flavours in white wine also make it more difficult to make the right sangria blend. If a sangria recipe calls for lemon, for example, you might want to avoid a citrus-based white wine as the overall acidity will affect the taste of the sangria.

Aim for white wines with scents and flavours that complement the fruits in your sangria.

Avoid heavily oaked wines, older wines, more complex wines, and wines with a high alcohol content as they can all affect the flavour of your Sangria Blanca.

What if I don’t like red or white wine?

Red and white wine aren’t for everyone. The good news is that you can use pretty much any kind of wine for sangria. 

Rosé wine, with its gorgeous pink hues, can help create some delightful colour and flavour combinations.  Berry fruits such as raspberries or cranberries are ideal lighter flavours and aromas of rosé. 

Sparkling wine can add a little bit of bubbly zest to your sangria. You can easily use it in place of white or rosé wines, but try to avoid older sparkling wines and always wait until you’re ready to serve to add the bubbles.

Dessert wines can be a bit trickier to use in sangria, but if you look for simple and fruity wines, you can create a sipping delight.

Stay away from fortified wines such as port and stick to off-sweet and lower alcohol content dessert wines for the ideal dessert wine sangria.

But is Sangria healthy?

Of course, we have to touch on the health aspects of all of our Tasty Tuesday recipes, otherwise we wouldn’t be doing a good job helping you stay healthy! 

Moderation is key for a lot of things, especially alcohol. But when it comes to red wine, it’s on the healthier side of things. A 5 ounce serving of red wine has as little as 125 calories and 4 grams of carbs. The high number of antioxidants in red wine make it a more healthy alcohol. Moderate amounts of red wines (and a few other alcohols) may help reduce the risk of heart disease and stroke by slightly “boosting” the healthy cholesterol in your system. Red wine may also help reduce your risks of cancer, dementia, or depression when consumed in moderate amounts. 

In North America and Europe, moderate amounts of red wine are considered to be about 5 ounces a day for women and up to 10 ounces a day for men. This refers to total alcohol consumption, though, so if you also drink other alcohols in a day, that could push you over the limit, so to speak. 

High alcohol intake can increase your risk for heart disease, as well as high blood pressure and certain cancers.

Other wines such as rosés, whites, and sweet wines typically contain fewer antioxidants thanks to how they are made, so they don’t hold as many benefits as red wine. Try to stick with moderate amounts – or less – of these wines.

Wine-soaked fruits add vitamins – but only if you eat them!

The other healthy benefit of sangria is the addition of fruit and fruit juices. When you add things such as oranges or 100% orange juice (with no added sugars), you also add vitamin C to your drink. Depending on the types of fruits or juices you add, you could also be adding fiber and potassium or other vitamins. Of course, to actually take in those nutrients, you’ll have to eat the wine-soaked fruit – but who could turn down that level of delicious flavour? 

Some recipes call for added sugar, which can negate the healthy benefits of sangria. Be sure to avoid added sugar where possible! Try honey or agave nectar for healthier alternatives.

Bring on the Sensational Summer Sangria!

Enough about all of that – although if you have any questions feel free to let us know – let’s break out the recipes! For your summer refreshment and enjoyment, we’ve got a variety of options below. 

Red Wine Sensational Summer Sangria

  • For a healthy, no-sugar added delight full of pineapple, pears, oranges, strawberries, and oranges, check out the Healthiest Summer Sangria Ever !
  • Looking to keep your heart healthy this summer? Try this Heart-Healthy Sangria with lime, lemons, pears, oranges, and red wine, sweetened with a little bit of stevia!
  • Love raspberries and agave nectar? Then this Low Sugar Raspberry Sangria is your ideal refreshment!
  • For an extra chilly wine treat, check out this Frozen Raspberry Peach Sangria! Frozen raspberries, peaches, and agave nectar make this a healthier, boozey cocktail for those hot summer nights.

White Wine Sensational Summer Sangria

  • On the keto diet but don’t want to miss out on any summer fun? Let this Low Carb Sparkling White Sangria to tingle your taste buds without affecting your diet!
  • Oranges, limes, and lemons, oh my! This Easy Citrus White Wine Sangria features whine wine, vodka, and a dash of mint, to make an eclectic and delicious cool white wine summer treat!
  • Dive into perfect peaches and resplendent raspberries with this White Peach Sangria that uses honey as a natural sweetener!

Rosé Sensational Summer Sangria

  • A myriad of melons, with a dash of rosé and elderflower liqueur make this Summer Melon Rosé Sangria the perfect refreshment for your summer picnics!
  • Strawberries and peaches are the stars of this Rosé Sangria . Add a little bit of sparkling water just before serving for refreshing bubbles!

Non-Alcoholic Sensational Summer Sangria

  • Wine not your thing? Kids wanting a “grown-up” drink at your family picnics? Why not check out this Healthy Non-Alcoholic Sangria that uses grape juice (with no added sugar) instead?
  • Break out some white grape juice for this Vegan Non-Alcoholic Sangria. Full of blueberries, oranges, bananas, and peaches, you’ll be sure to get all your essential vitamins in one drink!

Enjoy your Sensational Summer Sangrias!

Sensational Summer Sangria is a delightfully refreshing cocktail you can easily add to your summer picnic baskets. With the added benefit of nutrient-dense fruit and the health benefits of red wine, it’s the perfect healthy summer treat. 

Check out the recipes above and be sure to let us know which ones are your favourites! If you create your own, let us know and we’ll feature it on our Facebook page!

Happy Sensational Summer Sangria making! 




We’ve Got Injection Fever!

on June 18, 2018 by: Dr. Stacey Richards 0 Comments

It’s Injection Fever at SMRT Health!

No, none of us actually have a fever, promise! But we’ve do have Injection Fever! We’re super excited to talk about how our injections can help you maintain healthy and happy hormones. 

When a substance is pumped into the body via needle, it’s an injection. The injection may contain vitamins, nutrients, or even a diluted plant-based formula. 

Injections help to prep your body for a multitude of different health challenges.  Challenges can include things like flu or allergy prevention. Sometimes injections just give your immune system an added boost to power through the flu season. Injections can also help give you a bonus supply of certain vitamins or hormones (vitamin D)  that your body may not be producing enough of. 

But what kind of injections are there?

There’s many different kinds, but let’s just stick to what’s available here at SMRT Health. 

We’ve got: 

  • B12:  A solution full of all the B-12 your body needs to function at peak levels, improving your sleep, energy, mood, and metabolism all in one go.
  • ALLERGY BUSTER: This injection is full of vitamins and minerals that help your body prep and fight off allergies throughout the allergy season.
  • LIPO-B: An injection designed to increase your metabolism, boost energy, improve mood, and encourage weight loss.

And a few more! Be sure to book in with Dr. Stacey Richards today to get a customized blend of the right formula for you!


Helping Hormones | Healthy Hormone Successes!

on October 25, 2020 by: Dr. Stacey Richards 0 Comments








Struggling with your Hormones?

Hormones are so important to our health that even the slightest change in them can impact us in ways we can’t always imagine. Sometimes we have to roll up our sleeves, do some heavy lifting, and get to helping hormones with outside assistance like the Healthy Hormone Program. 

I used to have so much energy and now Im dragging my feet.

“I cant sleep through the night.”

I feel like my brain is in a fog.

I have a shorter fuse then I used to and Im so easily irritated!

I cant seem to lose weight no matter what I do!” 

These are just a few of the things people say when they’re struggling with their hormones. Feelings like that and others can lead to us feeling helpless, at the mercy of our own bodies. 

Not all is lost! 

Things like our Healthy Hormone Program have a history of success in improving hormonal balance and health in our patients.

Healthy Hormone Program supports:

  1. healthy and happy periods.
  2. those on their journey towards pregnancy. 
  3. our bodies metabolism so we can work on losing those extra few pounds.
  4. those who want support a comfortable and healthy peri-menopause and menopause transition.

The results speak for themselves!

One of SMRT Health’s most successful Healthy Hormone Success stories is about a thirty five year old female with painful periods. A working mother of two, she would suffer from clots and an obscenely heavy flow. Acne would return with a nasty vengeance each time her period came up. She was moody. Her brain fog; and poor memory were becoming a nuisance. 

And all of those lovely PMS symptoms would begin up to ten (10!) days before her period flow ever started!

She came to SMRT Health to try the Healthy Hormone program and after meeting with Dr. Stacey Richards, she began treatment right away.

The First Month

Within a month of starting her treatment, improvements were already being made. For starters, her acne wasn’t as severe. Perhaps most notable at first was that her PMS symptoms began much closer to the start of her period flow. No more ten days of pre-period suffering! 

Three Months Later

Fast forward several weeks and suddenly her periods were nowhere near as heavy. She didn’t get clots anymore. The dreaded PMS was now almost non-existent.

Her moods were so much better, so much more stable, that even her co-workers had taken notice and were telling her to keep up whatever she was doing. She was practically a new person.

However, she was still feeling fatigued. She would still wake up exhausted beyond belief. While that was less than ideal, she also noticed that, as time went on, the exhaustion and fatigue started to get less and less as well. 

Six Months Later

By the time she hit the six month mark, her brain fog had started to lift and dissipate. Her memory and mind were clearer; she could remember things easier and retain them for longer. Acne still appeared, but it was minimal, barely noticeable. Her moods were still stable and she was generally happier.

One Year Later

When the one year anniversary of when she began treatment, she was almost a brand new person. 

Not only were her periods regular, they were calmer. Gone were the imbalanced hormones that would cause her intolerable pain each month – now, her periods were just simple things she had to have each month. Her acne was gone except for a few minimal break outs from time to time.

Her brain fog was gone; she could finally think and see straight again. She could remember what her kids told her about their days, while still remembering what groceries she needed to pick up on the way home at the same time. Her focus and concentration had improved by 90%.

She was a changed woman.

She was not only happier, she was healthier. 

And you can be too. 



Healthy Hormones, Healthy You

on June 11, 2018 by: Dr. Stacey Richards 0 Comments

Healthy Hormones, Healthy You

They’re something we all have – little chemical messengers zipping around our systems to help maintain and control our bodies. These chemicals are called hormones and they play a key role in pretty much everything your body does. 

Feeling hungry? Whether your stomach feels like it’s going to eat itself if you don’t eat in the next two minutes or you just need a tiny little nibble to get you through the next little bit, it’s all your hormones working to keep you fed and full.

Can barely keep your eyes open? Body heavy and desperate to fall into bed for a good snooze? Once again, it’s your hormones! This time they’re reminding you that sleep is vital to your health.

Stressing out about that big project at work or an upcoming final? Bouncing with excitement because summer is here and you love the sun? Feel like crying because life has got you down?

Every single one of those things – and more – are because of your hormones! 

Some more specific examples of hormones that are in your body are things like: 

  • Cortisol: 
    • Produced in the Adrenal Cortex,
    • Helps to do things like regulate blood pressure, suppress the immune system, and regulate blood glucose.
  • Serotonin: 
    • Found in the digestive system, blood platelets, and the central nervous system,
    • Acts as a natural mood stabilizer and also helps with things healing wounds, simulating nausea to push toxic things from your body faster, and helping you sleep or wake up.
  • Vitamin D: 
    • Found in the small intestine, kidneys, and bone cells,
    • Encourages your body to absorb, maintain, and release calcium throughout the body.
  • Estrogen:
    • Produced in the breast and uterus,
    • Accelerates metabolism, promotes development of female sex characteristics, regulates menstrual cycles in the uterus, and assists in maintaining the maturation of sperm in the testes. 
  • Testosterone:
    • Produced in the testes or ovaries and, in small amounts, in the adrenal glands,
    • Works to regulate fertility, fat distribution, red cell production, and bone mass. 

Those are just a few of the hormones in your body. There’s countless others and they’re all working together to keep you going each and every day! 

So how can you keep your hormones happy and healthy in return? 

Keeping active, eating a balanced and healthy diet, sleeping regularly, drinking enough water. All of that will help keep you – and, by extension, your hormones – very happy indeed. 

Sometimes we need a bit of help, though, and that’s where our Healthy Hormone Program comes in. 

The Healthy Hormone Program is…

a program designed to help you take a deeper look at any imbalances that might exist within your body. Through saliva testing and blood testing, we can work to identify which nutritional/vitamin factors are missing and which hormones may be lacking.

Our goal is to help restore the function back to your tissues so that your body can carry out all its natural functions – smoothly and efficiently!

What does that mean for you? 

There’s so many different things it means. It means your hormones will finally be delivering the messages they were always meant to deliver throughout your body. 

It could mean you find yourself with more energy than you had before. You’ll be able to keep up with your kids again or run that marathon you’ve been dreaming about running or any number of fun things you felt you were missing out on.

Or that you’re happier and find yourself smiling more and more as you finally get the serotonin you’ve been missing. 

Maybe your period is finally back, or it’s finally regular and less painful. There’s so many possibilities when you take the steps towards happier, healthier hormones.

But there’s one thing we can say for sure: healthy hormones mean you’re able to achieve your optimal health…from the inside out.

Jump into summer with SMRT Health’s Healthy Summer Program!

on June 7, 2018 by: Dr. Stacey Richards 0 Comments

A SMRT Healthy Summer is here!

We’ve got you covered for all the fun in the sun you can handle! As we head into summer, we’ll be talking about ways you can stay healthy and happy during the heat and outdoor fun ahead. Our SMRT Healthy Summer is your ticket to an amazing summer ride!

June Joy:

June is the start of summer and the perfect time to start talking about: 

  • Acupuncture and how it can help you with your allergies;
  • Hormones and the benefits of a happy and balanced hormonal system;
  • Men’s Health and how naturopathy can help you live happier, healthier, and longer.

Jumping July:

Summer gets its grip on you as we head into July, so be sure to tune in as SMRT Health’s SMRT Healthy Campaign braves the heat to share all our tips for a healthy and fun summer! We’ll be talking: 

  • Summer Skincare: Learn all the best ways to stay safe and soak up the summer rays;
  • SMRT Health’s Picnic Basket: Peek into our Picnic Baskets for some Healthy Summer Recipes (including plenty of Gluten-Free and/or Vegan options!);
  • Swimming Summer: There’s so much to do outside, let us help you figure out what summer activities are right for you!

Awesome August: 

Summer may be coming to an end this August, but at SMRT Health, we’re gonna milk every last moment of fun in the sun we can! Stay with us as we talk about: 

  • August Air: Air Quality and how you can stay healthy even when the air around you isn’t!;
  • Kids In The Sun: We’ll touch on ways Naturopathy can help your children grow into healthier adults!
  • School Done Healthy: Tips and Tricks to ensure your kids head back to school healthy and ready to learn!

And that’s not all!

We’ve got plenty of other fun topics coming your way this summer. Be sure to stick with SMRT Health and have a SMRT Healthy Happy Summer! 

Spring (And Pollen) Are In The Air

on May 31, 2018 by: Dr. Stacey Richards 0 Comments

Spring (and pollen) are in the air (and summer is on its way)


…which means it’s the perfect time to talk about allergies! Especially seasonal allergies.

An allergy is the damaging response an immune system has to an allergen such as dust or pollen. There are many different kinds of allergies. For the spring season, we’re going to focus on seasonal allergies and what you can do to combat them.


Seasonal allergies


…are specific to things that only pop up during certain times of the year. Spring, for example, is when the trees burst back into life with new leaves. As much as we all love a lovely spring breeze, every time it passes through the trees, it brings a fresh wave of new pollen just itching to irritate your seasonal allergies.


Another springtime allergy culprit


…is snow mold, especially in places where snow runs rampant in the winter. Snow mold is a sneaky little thing that hides under the snow for the majority of winter, only to become active and aggressive as soon as the soil beneath it gets moist as the snow melts away.

(Tip: some ways to try and prevent snow mold is to avoid mulching your lawn in the fall, raking up fallen leaves before snowfall, and keeping your grass cut shorter.)

People walking over the grass, breezes, and more can cause the snow mold spores to be released into the air and trigger seasonal allergy symptoms.


When summer hits


…you’re in for another round of completely different pollens floating through the air. This fresh flight of pollen is typically caused by grasses and weeds, making an escape from seasonal allergens nearly impossible.


People with seasonal allergies can expect to experience a variety of symptoms, including (but not limited to) the following:


  • Sneezing,
  • Itchy and/or watering eyes,
  • Itchy throat, sinus, and/or ears,
  • Runny/stuffy nose,
  • Ear congestion,
  • Postnasal drip.


Some people with seasonal allergies even experience things like wheezing, shortness of breath, and coughing. Seasonal allergies can also trigger asthma attacks for people with asthma.


What can you do to lessen the symptoms of seasonal allergies?


One surefire method is to just avoid all the possible allergens – keep your windows and doors shut, avoid outdoor activities, etc. 


But where’s the spring and summer fun in that?


There’s also antihistamines – always a good idea (or necessity) for people with more severe allergies. Keeping a clean house – i.e. dusting and sweeping multiple times a week – will also help cut down on your allergy symptoms. 


But what about those times you’re outside, soaking up the sun or tending to your garden? Or those days on the beach, carefree and fun? When you’re at your child’s ball game, where all the running kids are kicking up pollen and other allergens with every move? When you’re camping in the mountains and surrounded by all kinds of allergens you can’t even see?


What do you do to curb your Seasonal Allergy symptoms then?


It’s time to give our Allergy Buster Injection a shot at relieving those pesky allergy symptoms!


The Allergy Buster Injection


…is administered via needle by Dr. Stacey Richards and is a saline substance that is chock full of nutrients and plant-based formulas. Everything in the Allergy Buster Injection is designed to help relieve and ease your Seasonal Allergy symptoms.


Smell the blooming flowers without sneezing; go for a morning jog without a wheeze in your lungs; and experience a summer where your biggest concern is when to have your next ice cold glass of lemonade.


Book in for your Allergy Buster Injection today!