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  • I can do it myself

    Not asking for help is a trauma response. It’s not being strong. It’s not being independent. It’s a sign that you are depending on the only person you know you can depend on. You! I’m here to tell you that the world is a much prettier place when you heal your trauma and learn to find humans who are givers who are happy to have a give and take relationship with their friends. That’s what community does. This is how the old settlers survived the harsh times of crossing this country with nothing but a wagon and their families. Community. They circled the wagons and worked together. Life is not…

  • TBH I wasn’t even sure I believed in God.

    The experience I had in my youth regarding faith, love, religion and hope we’re not positive ones. Even though I attended church regularly as a child I eventually stopped going because it wasn’t an uplifting experience. Fire and brimstone sermons and the feeling that no matter what I did I would never meet up to Gods requirements of me left me feeling hopeless and alone. I went many years calling myself spiritual because I wasn’t comfortable with using the word God. My faith in God was weak. I decided that organized religion was not for me. The shaming, judging and generational guilt I was exposed to separated me from truly…

  • heartburn

    Heartburn Relief and Recipes

    The odds are that you or someone you know experiences heartburn. Around half of North American adults experience it at least once per month. Somewhere between 10-20% have it at least once per week! Heartburn, also known as reflux, occurs when the strong acid in your stomach creeps up into your esophagus.  It can feel like a burning sensation; hence the name "heartburn." Other common symptoms include bloating, burping, difficulty swallowing, or a sore throat. Often there is a bitter or sour taste as well. Don't get me wrong, stomach acid is good! Stomach acid is essential for good health and optimal digestion.  We need the acid in our stomach…

  • What are healthy fats… Clear up the confusion.

    Healthy Fats and Dangerous Fats All fat is NOT created equal! Fat is one of the three critical macronutrients; along with protein and carbohydrates. Some fats are super-health-boosting; and, others are super-health-busting.  Health-building fats support your brain, hormones, immune system, heart health, and moods. Health-busting fats pretty much bust all of these (brain, hormones, immune system, heart health, and moods). So, this is why the information I’m sharing today is so important. As a general rule, the fats from whole foods that are the least processed will be the healthiest for you. But, you already knew that, right? So let me give you a definitive list of the fats to…

  • Does a detox really work?

    Detox Diets and Body Cleanses: Are They Even Safe? Detox diets…body cleanses…colon cleanses…bowel cleanses… You’ve probably heard all of these terms used in reference to “ridding your system of unhealthy toxins” -- but what do these terms actually mean?  Do you really need to be on a ‘detox diet’ or ‘cleansing’ your body?  Are programs and products marketed as detoxes and cleanses even safe to do? To start us off, all of these terms get a LOT of hype in the media, and people tend to use various terms interchangeably, which makes it especially confusing for consumers.  So what IS the difference between a Detox Diet and a Cleanse?  Generally,…

  • What to eat if you can’t go … you know!

    What to Eat if You Get Constipated Constipation is the opposite of diarrhea - it's when stool tends to stick around longer than necessary. Often it's drier, lumpier, and harder than normal, and may be difficult to pass. Constipation often comes along with abdominal pain and bloating. And can be common in people with certain gut issues, like irritable bowel syndrome (IBS). About 14-24% of adults experience constipation. Constipation becomes chronic when it happens at least three times per week for three months. Constipation can be caused by diet or stress, and even changes to our daily routine. Sometimes the culprit is a medical condition or medications. And sometimes there…

  • Feeding your brain by creating a healthy gut!

    The Gut-Brain Connection: How To Feed Your Brain  If there was ever a call for "digestive health," this is it! Yes, it's true. Your gut is considered your "second brain." There is no denying it anymore. And because of the new scientific discoveries about the vagus nerve, the enteric nervous system, and the amazing influence your gut microbes can have, it's no wonder what you eat feeds not only your body but can directly affect your brain. I find it amazing (but not too surprising). What exactly is the "gut-brain connection." Well, it’s very complex, and to be honest, we’re still learning lots about it! There seem to be multiple…

  • How do I know if I have leaky gut?

    How Do I Know if I Have a Leaky Gut? "Leaky gut" is a popular topic in the health and wellness spheres these days. It's been blamed for many symptoms and conditions that seem to be all-too-common. Allergies, intolerances, joint pain, even autoimmune diseases can all be linked back to leaky gut. But what exactly is leaky gut? What causes it? What kinds of issues are related to it? And most of all, what can you eat for leaky gut? What is a leaky gut? Simply put, your “gut” (a.k.a. “intestinal tract”) is a tube that makes up part of your digestive system. It’s not as simple as a hose…

  • About 70% of our immune system lives in and around our gut.

    How to Improve Gut Health Hippocrates said, “All disease begins in the gut.” And while this may not be 100% true for every disease in every person, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think. And we're not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We're talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies. There are a lot of reasons for this. Our gut is the portal to the outside world. It's here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and…

  • Why Am I Always Hungry?

    Why Am I Always Hungry? If you often feel hungry, you are not alone! There are many reasons to feel hungry. Of course, the most obvious one is that you are actually physically hungry. Perhaps your stomach is empty, your blood sugar has dropped, and your hunger hormones are having a party. But other times, the hunger may not be physical hunger. It may be a craving or an emotional trigger. These are common reasons why some people eat too much. It could be brought on by a certain type of diet, stress, or other things going on in life.  It’s easy to mistake “psychological” hunger for “physical” hunger. I’m…

  • Saving your immune system by reducing processed foods.

    What Makes a Food Processed? The world of food can be so confusing at times. There was a time when it was clear what food was - it came directly from nature - whether foraging, hunting, or farming.  Now there are so many things we eat that don't resemble a natural food. Michael Pollan has a famous quote, he said: Eat Food - Not too much - Mostly Plants And in his famous book, In Defense of Food, he defines what food should be. He says, "Don't eat anything your great-great-grandmother wouldn't recognize as food." And, we can all agree that some things are obviously not recognizable by our great-great-grandmothers:…

  • No-bake Pre-Workout Snack Bars

    No-bake Pre-Workout Snack Bars Serves 8 Ingredients 3/4 cup of Medjool Dates 1 cup of nuts (any kind will do OR you can sub sunflower seeds or pumpkin seeds for a nut free version) 1 pinch of sea salt Optional: add some dried fruit such as cranberries or raisins to change up the flavour Preparation Combine all ingredients in the food processor until it forms a sticky dough. Line an 8 inch pan with plastic wrap.  Then pour the dough and press down firmly until it fills the pan.  Refrigerate for at least 1 hour before cutting into squares. Serve and enjoy!

  • If you don’t write it down it didn’t happen – or won’t!

    Do you lack the ability to commit to yourself when it comes to getting the healthy lifestyle choices you've made completed? Here are some tips and a free tracker to help you get on track! What gets scheduled gets done. Write the days and times you plan to get movement into your calendar just as you would for an important appointment. Treat your daily activity like a commitment to someone else. Don’t cancel, and don’t be late. Remember, the key is to start with something. It doesn’t have to be all or nothing. Just COMMIT to it. What gets measured gets done. If you really want to see how active…

  • accessing your brilliance

    Playlists Can Get You Moving

    I’m always surprised by just how motivating music can be when I’m pushing through a tough workout. It can give you that extra OOMPH to work harder and get it done!Studies show music can help you fight fatigue, increase your focus, and even boost muscle coordination.This week your challenge is fun and creative: make a FEEL-GOOD PLAYLIST!Your goal: create a playlist of 25 (or more) songs that make you feel good.🎧 It could be soothing music that makes you feel calm and relaxed – or ENERGIZING songs to motivate you and get you fired up!What songs do you already know will be on your playlist?🔑STEAL THIS PLAYLIST IDEA  🎶If you use an…

  • Get up and move

    So Why is Daily Movement Important? A lot of people dread exercise because they connect working out with weight loss and body image and feel like it’s something they are “supposed to do” and not necessarily enjoy. They go to the gym and use cardio machines and do dozens of crunches and then feel miserable because they don’t have a fitness model body. So, they stop going. Moving your body every day is about more than just exercise and looking better. Healthy movement improves your thinking, relationships and purpose in life. As a bonus, it will also improve your health, body composition and function. Plus, healthy movement is about doing…