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What is Nutrient Density? Does it Really Matter?

Food is just food right? It's all the same isn't it?

Not exactly. There are many foods that are a part of the modern diet that are lacking in nutrients. The obvious culprits are fast foods and processed foods. However outside of that it helps to also seriously think about where you get your fruits and vegetables.

In this blog I'm going to focus on produce. I'll cover meat and dairy in a subsequent blog.

The vegetables and fruit you get at the farmer's market or your garden are vastly different from what you get at the store. Why? Simply because of how food is transported, stored and brought to market.

Where It All Begins

Produce is at its freshest and most nutrient dense when it's first picked. Unfortunately in North America often times produce gets picked, then trucked to a warehouse. From the warehouse it eventually makes it to the grocery store. Then you drive to the grocery store to purchase vegetables and fruits.

Once you get your groceries home chances are that most of the...

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Consistency is QUEEN. How Can You Get Consistent?

Whether you're looking for better health or wanting to master a new skill consistency is QUEEN.

If it was easy to be consistent everyone would be crushing their goals. Right?  I'm going to share with you what I've been doing for years to get myself on track.

In a few days I'm going to be marking a very dark anniversary in my life. My husband died very suddenly on September 20, 2012. After his death my mental health spiralled out of control. All of my healthy habits went out the window. I know what it's like to be depressed and unmotivated. I know what it feels like to not want to do anything or feel there's anything to live for.

What made me get myself back on track? No one could make me want more for myself. I had to choose a better life for myself. I was sick and tired of being sick and tired. I missed the person I used to be. I knew I couldn't go back but I really wanted to do something positive with my life. I had many starts and stops on my road to health. I want to share...

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Four Ways to Banish Stress

In this, the strangest year ever I have many conversations with friends and colleagues about stress.

Many people are feeling it, understandably so. However if being stressed out fixed anything I'd tell you to load up on it. Stress fixes nothing, and instead robs you having some joy in your life. 

There are many things you can do to combat stress but in this week's blog I want to share some of the top ways (in my opinion) to bring down your stress levels. While a stress response is normal to life's challenges, most people live in a constant stress state that is damaging to their long term health. 

There are some simple and practical ways to bring your stress levels under control.

1) Sleep

I consider sleep to be a superpower. For someone who used to party late into the wee hours of the night this is quite the statement. If only I knew then what I know now. Sleep naturally helps lower stress in your body. It's so important for your wellbeing that when you don't get enough...

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I'm so Addicted...To Sugar That Is!

I was majorly addicted to sugar. I had a multiple chocolate bar a day habit. Ice Cream. Chocolate cake and so many other sweet things!

It wasn't just sugar though. I liked to binge on fast food, junk food, processed food, alcohol. Even overdid it with caffeine. I had zero idea about how my body actually worked and how to nourish it.

I also was an emotional eater. Some people stop eating when they're upset. Not me. I liked to eat, alot, to soothe my emotions. 

Let's just say it's been a journey to break up with my addictive eating habits. This journey has gone through variations and has taken years.

I share this because so many people struggle with food addictions. I know what it's like. But I was able to overcome my food addictions. There are a couple of things to be aware of in your journey to healing your relationship with food.

The first thing is that food companies work very hard to get you physically, mentally and emotionally addicted to their bad food. All the food...

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What's the Gut Got to Do With It?

Did you know that your gut is your second brain? Some researchers even think that your gut is more important than your brain.

Fact: 70% of your immune system is housed in your gut. There’s more serotonin in your gut than your brain. If your gut bacteria is out of balance, the rest of your body will also be out of balance and you may find yourself getting sick more often.

All disease begins in the gut. Making gut health your top priority will reward you with great health. It'll also make it easier for your body to fight against any foreign invaders. 

What gets your gut out of whack?

The #1 suspects are poor food choices. Especially highly processed foods, fried foods, and sugar. They feed the bad bacteria and drown out the good bacteria living in your gut microbiome. Red meat, farmed fish, dairy and eggs are also not ideal for gut health. 

You may find your mood is affected if you’re ingesting a lot of processed sugars. If you're getting moody highs and lows...

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What Are the Best Ways to Boost Your Immune System?

With school around the corner I've been having many conversations with my mom friends who are worried for the health of their kids and their families. 

One of my close friends confided in me that after being forced to shut down her business for three months she can't afford another forced shut down. Who can? 

Fear will never get you anywhere. But boosting your immune system and being proactive can go a long way, especially these days. In this blog I want to share with you my top tips for getting your Immune System in tip top shape. 

There are many simple things you can add into your daily routine to make being a healthy the easiest option.

With all the news and experts talking about COVID-19 it can seem like individuals are helpless. We're definitely not. It's about knowing what to do and then doing it consistently.

All of us are powerful. Your body is very resilient. When you give your body great nutrition and detoxify your system regularly, optimal health is...

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3 Morning Rituals for Success

Do you know that the most successful people in the world have stellar morning routines?

Full confession that for the longest time my morning routine was hitting the snooze button multiple times and then jumping out of bed in a panic because I was going to be late for work. 

With time comes wisdom. My morning routine looks very different these days. Now I start every day with a morning meditation. After that I do some gratitude journaling. Then I do a workout to get my body into motion. 

I've played with hot and cold therapy off and on the last few months as well. I do like to experiment with wellness practices to see what happens for my mind and my body.

Now you may reading this thinking- "I have enough on my plate. How can I add more?"

Here's my humble suggestion. Start small. Start with a practice that you can do daily that takes only a few minutes. The simpler the practice, the less time consuming, the more likely that you'll stick to it. 

Gratitude...

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Fall in Love With the Most Important Person in Your Life. YOU!

Where are you on your to do list?

You know the list that you have that's ongoing. The one that you never seem to get through?

Where are you on that list? Most people put themselves at the very bottom of their priority list. And it's literally costing them their life and wellbeing. 

In the short term making the easy choices- take out instead of a healthy home cooked meal, binge watching Netflix, having that second glass of wine, skipping yoga or exercise or any number of things that take you further away from your optimum health goals. 

What if taking care of your health is an act of radical self love?

Health is truly wealth. However 88% of Americans are struggling with some kind of chronic health condition that affects their quality of life and potentially shortens their life span.

But this doesn't have to be you.

What if taking care of yourself became an act of radical self love? Media, advertising and big food companies tell you to use food and alcohol as a weapon...

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Motivation is Garbage. How Waiting for Motivation is Killing Your Dreams.

inspiration motivation Jul 30, 2020

Motivation is garbage.

This isn't my saying. Mel Robbins, famous for her book The Five Second Rule, said it first. She's completely right. 

Motivation is garbage because you're never going to feel like doing the things that are necessary to create the life you want. It's literally not how your brain, or my brain, is wired. Your brain wants to protect you from anything that's scary, upsetting or outside your comfort zone. 

What's outside your comfort zone?

ALL YOUR DREAMS! ALL OF THEM!

Want to get fit and healthy? Outside your comfort zone.

Want to build a business? Outside your comfort zone. 

Want to travel the world? After COVID obviously. Outside your comfort zone.

Anytime you get a new idea or want to switch up what you're doing chances are you hesitate. That momentary hesitation sends a stress signal to your brain. Then your beautiful brain gets to work to protect you. It has a million different ways to protect you. One of them is called the Spotlight Effect....

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What Diet Trends are Worth Following?

Every year there's a new diet trend.

Paleo. Keto. Carnivore. With each new trend there are recipes, books, Pinterest posts, Instagram influencers. Usually the benefits of each trend is touted and many people jump on board hoping to create better health and ripped abs. 

Is every trend healthy? What diet trend should you follow? In this blog I go over some of the more popular diet trends and some of the health risks that are related to them. 

Paleo Diet

The Paleo diet is a hot trend, but it's not a new eating plan. This diet emphasizes foods and beverages that would have been the only means of sustenance for humans in prehistoric and pre-agrarian times -- fruit, vegetables, nuts, and meat. It eliminates processed foods, along with sugar, table salt, caffeine, legumes, and dairy.

The pluses with Paleo is that it eliminates processed foods, sugar and dairy which means it reduces inflammation. The downside is that some versions of Paleo people have too much meat or have...

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