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7 Practices for Radical Self Love

Self love can be such a cliche topic. It's important but isn't it selfish?

It's hard to fill from an empty cup. This is why it's so important to have some kind of self love rituals so you can restore your balance and equanimity. With Valentine's Day fast approaching don't forget about the most important person in your life- YOU! 

Here are some practices that can help you take care of your physical, emotional and spiritual wellbeing.

1) Call in Community.

No one is an island. Everyone needs a community around them. It doesn't have to be huge but all of us need friends, confidantes, lovers and partners who can help support us. It doesn't have to be in any particular order. However it's important to have some key people in your life who love and support you no matter what. Who are those people for you? Have you been open and honest about your needs for support? It can be so easy to get caught up in the day to day activities of life that you forget to slow down and ask for...

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Are You Addicted to Food?

Have you ever struggled to stop eating certain foods because you know they aren't healthy for you?

But no matter how many times you commit to change your ways you find yourself eating them? Or do you feel out of control around certain foods? This can be a bit of a dicey topic because there can be so much shame wrapped around issues with food. There's nothing to be ashamed of. It's all about learning about yourself, what triggers you and steadily making progress. 

Full confession I had a serious problem with sugar. I was so hooked on it that I thought about it all the time. In fact at one point I used to eat chocolate bars a day. Yikes!

Fast forward a few years later and I was really struggling with my hypothyroidism symptoms. My brain fog was out of control, I was really depressed plus I had gained close to forty pounds. Not that weight is the be all and end all of health but I didn't feel good in my body.

Even then I couldn't stop having sugar. It was a vicious cycle. I would...

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The Nutrient That 97% Lack

There is a nutrient that most people in North America are severely deficient in. Do you know what it is?

It's not protein... it's FIBER!

Did you guess that? Likely not. In fact many people come to me worried about their protein intake. Not many think about their fiber intake. It's not something anyone is taught to pay attention to. 

There are certain diet trends like the Keto or Carnivore diet that make carbohydrates out to be the devil. The only carbs that aren't great are processed carbs. But vegetables, fruits, whole grains, rice, and lentils are all carbohydrates that are packed with amazing nutrients, chief among them fiber. 

Plant fibers feed the microbes in your gut. Without a variety of plant foods in your diet, chances are that the microbes in your gut are severely deficient in foods that they need for their very survival. This really matters because without healthy microbes in your gut, your gut microbiome will suffer. Without a healthy gut microbiome your immune...

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Simple Steps to Get to Your Goals

New Year New You! Three weeks into 2021 it feels like the same old, same old doesn't it?

According to research, 80% of people give up on their New Year resolutions by mid February. The third Monday of January is also known as Blue Monday which doesn't help with motivation either. This is when the shine of the New Year wears off and the dark days of winter can really get to you. Especially this year when most of us are back in lockdown. 

What about your goals? Do you toss them to the curb and wait until next year?

Heck to the NO! I'm going to share with you some tips and strategies that I've been using to get myself motivated and back on track. This isn't about forcing yourself or being in denial about how you're feeling. It's always important to acknowledge how you're feeling and where you're at. This is about using some tried and true strategies when you're ready to go after your goals.

Know Your WHY

In order to create new habits and improve on your life you have to...

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Two Powerful Ways to Boost Gut Health

How much do you know about your gut?

To be honest before I started working as a nutritionist I gave no thought to gut health. It wasn't something that entered into my consideration. Turns out many people are exactly the same way. 

Two years ago I dove into gut health though. I've been living with an autoimmune condition since 2014. I had done everything I could to get my health to a more stable place. But I hit a plateau. Then I stumbled on research between gut health and autoimmune conditions. Let's just say the rest is history.

What's the gut got to do with it?

All disease begins in your gut, including autoimmune diseases. Unfortunately the standard Western diet does a number on your gut health. Compromised gut health affects your immune health because 70% of your immune system lives in your gut. Change your diet, change your gut microbiome, improve your immune health.

Poor immune health makes your susceptible not only for COVID-19 but also to any other viruses or bugs that...

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Six Ways to Build Resilience in Uncertain Times

Has 2020 kicked your butt?

It kicked mine in ways I didn't expect. The only thing that has made me feel okay about everything that 2020 has been is that I know all of humanity is going through this together. I also appreciate that some people have things much worse than I do. That has motivated me to actually be helpful to others, rather than complain about what's happening for me. 

Resilience is a powerful weapon against uncertainty in life. Let's face it, life is always uncertain. It only seems certain because all of us have created the illusion of certainty. We have schedules, routines, homes, and day to day trappings that can make us all feel like there's some kind of certainty. It's all an illusion.

On September 20, 2012 I had my illusion of certainty shattered in ways I never expected. My came home and found my husband not well, extremely not well. I called the paramedics and they did what they're trained to do. I prayed for a miracle. When it was clear none was coming I...

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Three Ways to Beat Holiday Stress

The holidays are usually stressful for many people as it is. This year everyone is feeling the stress more than usual. Right? Right.

The current state of the world is so far outside of our control. What you and I can control is how we respond to the stresses that we're all collectively facing. Times like these are when having a wellness practice is your best ally.

Over the years I've tried many practices. I've found that doing a few simple basic things daily help me the most when it comes to being able to handle the highs and lows of life. These are practices that have served me well during some of the most challenging times in my life. Making my health a priority has been my ace card. Here are some of my daily routines for optimal health.


I've sung the praises of Meditation many times before. And I'm doing it yet again! Meditation truly is a bedrock practice that can help you move through the daily challenges of life.

Some of the benefits of Meditation include a...

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Boost Immune Health While You Sleep!

Wanna know my fave tip to boost immune health?


Are you getting enough sleep? Sleep is a powerful way to help your immune system stay healthy. When you get enough sleep your body is able to recharge. Sleeping well is basically a super power. 

During sleep is when your brain takes out the trash from the day, your hormones rebalance, and stress levels lower. In fact a lack of sleep is perceived to be  a state of stress for your body. Going more than 6 days with 6 or fewer hours of sleep actually results in insulin resistance. 

On the nights where you don't get enough sleep you may find that you're moodier or that you crave sugary junk foods. A lack of sleep is associated with decreased leptin and increased ghrelin. Leptin decreases appetite and ghrelin increases appetite. These changes have also been observed in reaction to food restriction and weight loss and are typically associated with increased appetite. These hormone alterations may contribute...

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10 Ways To Boost Immune Health. You CAN do it!

You are the master of your own health! 

Do you feel this way about your body and your health?

I want to share with you all the ways you can help your body to become stronger and more resistant to illness. There are many simple things you can add into your daily routine to make being healthy the easiest option.

There's so much fear in these times. It can feel like you're helpless. You definitely aren't. 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 daily, optimal health is possible.

Many of the practices I'm sharing I've done myself for many years. The last cold I had was in January of 2014. I definitely know how to avoid viruses and illness! I want to share this with you so you can also stay healthy and strong. 

1) Nutrition is where it all starts. Giving your body lots of vitamins, nutrients and phytonutrients is a way to help...

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Wanna Join the 1%?

Most people bristle at the thought of New Year's Resolutions. Yuck! Who wants to do those? Am I right?

Most likely failed resolution attempts of the past dance before their eyes. Like them, you might have lofty goals of your own but scoff at the idea of New Year's Resolutions. The most common goals that most have are around getting more fit, losing weight, and eating healthier. Or possibly writing the next great novel.

And yet year after year most people fail at these goals. Why?

I believe it's because most people put too much pressure on themselves. They also take on too much, too fast. The sheer amount of change they try to attempt becomes overwhelming. Initially they may have enthusiasm that gets them started on their path to health, wellness and a six pack.

However the amount of changes they're attempting to make become overwhelming and usually within three weeks they've gone back to their previous ways. Each time this happens, there can be a sense of failure. Which means...

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