IG: How do you swoon a girl who loves to cook? Upgrade her kitchen game with what is basically an art piece 😳 This year’s Valentine’s Day present brought to you by @theformfirm— a cutting board handcrafted from Padauk, spalted maple and black walnut 😍 This beauty is 2” thick, totally unique and completely in line with our household theme (FUN). And how well does it go with my prized @yu_kurosaki_ knife from @sharp_knifeshop here in Hamilton?! (Not gonna lie, receiving this board makes me want another epic knife) THANK YOU @theformfirm, you’re crazy talented

How do you swoon a girl who loves to cook?
Upgrade her kitchen game with what is basically an art piece 😳

This year’s Valentine’s Day present brought to you by @theformfirm— a cutting board handcrafted from Padauk, spalted maple and black walnut 😍

This beauty is 2” thick, totally unique and completely in line with our household theme (FUN). And how well does it go with my prized @yu_kurosaki_ knife from @sharp_knifeshop here in Hamilton?!
(Not gonna lie, receiving this board makes me want another epic knife)

THANK YOU @theformfirm, you’re crazy talented 💕




#valentinesday #kitchen #design #artpiece #woodwork #customwoodwork #HamOnt #beautiful #cuttingboard #padauk #spaltedmaple #walnut #luckylady

IG: Summer WILDING 👣 Today as I sip my coffee and look out at the snow (bonus, it’s sunny) I am reminded of the long days of no shoes, no makeup, a glowy tan and selfies with my homegrown vegetables (ALSO, fireflies)😆 It’s coming. It’s coming. It’s coming… after all, Spring officially “begins” in just over a month. And this now, reminds me that it’s time to really start planning my garden and seeding some of my vegetables. I’m behind already on some things, but oh well. This year I will TRY to grow a smaller variety of food, but more of the food we eat lots of. It will be a more FOCUSED effort. Last year I grew too many different things, and it didn’t all do well because I was over ambitious with my spacing. But, win, I was able to feed the two of us for most of the summer on the things that did well, and now into mid-February we’re still eating my beets, potatoes, onions and frozen cherry tomatoes. I’m getting my head in the game. I’m going to get stoked for the season ahead. It’s going to keep me going through the coldest, greyist days. Are you a summer person like me? What is keeping you going until then?

Summer WILDING 👣
Today as I sip my coffee and look out at the snow (bonus, it’s sunny) I am reminded of the long days of no shoes, no makeup, a glowy tan and selfies with my homegrown vegetables (ALSO, fireflies)😆 It’s coming. It’s coming. It’s coming… after all, Spring officially “begins” in just over a month.

And this now, reminds me that it’s time to really start planning my garden and seeding some of my vegetables. I’m behind already on some things, but oh well.

This year I will TRY to grow a smaller variety of food, but more of the food we eat lots of. It will be a more FOCUSED effort. Last year I grew too many different things, and it didn’t all do well because I was over ambitious with my spacing.

But, win, I was able to feed the two of us for most of the summer on the things that did well, and now into mid-February we’re still eating my beets, potatoes, onions and frozen cherry tomatoes.

I’m getting my head in the game. I’m going to get stoked for the season ahead. It’s going to keep me going through the coldest, greyist days.

Are you a summer person like me? What is keeping you going until then?




#vegetableselfie #gardener #plantmom #organicgardening #holisticlife #growyourownfood #holisticnutrition #functionalmedicine #earthing #bestlife

IG: Happy love day!💕 It is damn cold today but my Thanksgiving Cactus doesn’t care, she’s blooming away like it’s the tropics in here! Be like her and bloom your brightest, most beautiful version of yourself today. And give extra hugs for good measure. Have a friend, family, love-filled day

Happy love day!💕
It is damn cold today but my Thanksgiving Cactus doesn’t care, she’s blooming away like it’s the tropics in here!

Be like her and bloom your brightest, most beautiful version of yourself today.
And give extra hugs for good measure.

Have a friend, family, love-filled day!




#happyloveday #valentine #thanksgivingcactus #houseplants #bloomingaway #houseplantmom #happyfriday #showlove

IG: Stress…Stressors…Physical, biochemical, emotional… there are soo many we are faced with on the daily, and regardless of what they may be, our bodies still react as if we’re being chased by a velociraptor (as seen here) It’s no joke that stressors, which amount to STRESS upon the body, wreak havoc on our health. Even the word STRESS makes me feel stressed. So what are some baseline things we can do to lessen our daily load? 1. Eat primarily organic, whole, unprocessed foods and limit or avoid gluten (ok no one wants to hear this but the latest research shows that the human body views gluten as a PATHOGEN, aka foreign attacker, regardless of whether you are diagnosed celiac or gluten-sensitive) 2. Prioritize sleep like it’s your job. Sleeping is the most underrated health-promoting act. 3. Move your body daily. Wanna add in some weight bearing exercises? Great. But even just moving your body as much as possible will do you a LOT of good. Walk as much as you can. 4. PLAY. Do you play? This is another element of health and an anti-stress practice that we often overlook. Play is different to each person based on what you like, so this is one you’ll have to figure out yourself, but a little play can go a long way. 5. Talk to someone. A friend, a family member, someone you trust. But be honest and open. We all feel and don’t talk about it enough. Acknowledge your emotions, validate them, share them, and then let them go. Don’t hold them in and stomp them down into dirty little feeling balls like so many of us do. Then hug, that’s key. If you do these 5 things, I guarantee you’ll reduce your biochemical, physical and emotional stress load and be a happier, healthier human. Tell me, what habits or practices help you reduce stress?

Stress…Stressors…Physical, biochemical, emotional… there are soo many we are faced with on the daily, and regardless of what they may be, our bodies still react as if we’re being chased by a velociraptor (as seen here)

It’s no joke that stressors, which amount to STRESS upon the body, wreak havoc on our health.

Even the word STRESS makes me feel stressed.

So what are some baseline things we can do to lessen our daily load?

1. Eat primarily organic, whole, unprocessed foods and limit or avoid gluten (ok no one wants to hear this but the latest research shows that the human body views gluten as a PATHOGEN, aka foreign attacker, regardless of whether you are diagnosed celiac or gluten-sensitive)

2. Prioritize sleep like it’s your job. Sleeping is the most underrated health-promoting act.

3. Move your body daily. Wanna add in some weight bearing exercises? Great. But even just moving your body as much as possible will do you a LOT of good. Walk as much as you can.

4. PLAY. Do you play? This is another element of health and an anti-stress practice that we often overlook. Play is different to each person based on what you like, so this is one you’ll have to figure out yourself, but a little play can go a long way.

5. Talk to someone. A friend, a family member, someone you trust. But be honest and open. We all feel and don’t talk about it enough. Acknowledge your emotions, validate them, share them, and then let them go. Don’t hold them in and stomp them down into dirty little feeling balls like so many of us do. Then hug, that’s key.

If you do these 5 things, I guarantee you’ll reduce your biochemical, physical and emotional stress load and be a happier, healthier human.

Tell me, what habits or practices help you reduce stress? •



#stress #functionalmedicine #holisticnutrition #stressreduction #destress #chill #heal #health #wellness #healthcoach #feelbetter

IG: I’m officially over winter, you guys🙅🏻‍♀️ I probably say this every February, so this comes as no surprise. I have a certain level of tolerance and patience for the cold and grey. But by this point in the year I’m done and ready for colour and warmth to come back into my life. Two years ago I skipped winter entirely. Last year I skipped the entire month of February☀️🌴. This year, I don’t think we’re getting away until the end of April😫 So now comes the strategies for coping with winter. Surrounding myself with plants helps. Making my house colorful helps. Blasting my fireplace helps. Managing my default to pound sugar for comfort helps. UV therapy once a week helps, a lot, especially with my genetic inability to maintain adequate Vitamin D levels. I’ve gotten back into painting and they’re hella colourful, that helps. Prioritizing sleep helps. Forcing myself to get outside helps. Maintaining my routine helps. Cooking and eating warming and colourful food helps, like this veggie stew, though my motivation to do so is definitely lower right now. But I’ll power through as best as possible and keep doing my best to fill my body with good things, knowing that spring is not THAT far away🙏🏼. Tell me, if you live in a northern climate, how do you rock the long periods of cold and grey?

I’m officially over winter, you guys🙅🏻‍♀️ I probably say this every February, so this comes as no surprise. I have a certain level of tolerance and patience for the cold and grey.

But by this point in the year I’m done and ready for colour and warmth to come back into my life.

Two years ago I skipped winter entirely. Last year I skipped the entire month of February☀️🌴. This year, I don’t think we’re getting away until the end of April😫

So now comes the strategies for coping with winter.

Surrounding myself with plants helps.
Making my house colorful helps.
Blasting my fireplace helps.
Managing my default to pound sugar for comfort helps.
UV therapy once a week helps, a lot, especially with my genetic inability to maintain adequate Vitamin D levels.
I’ve gotten back into painting and they’re hella colourful, that helps.
Prioritizing sleep helps.
Forcing myself to get outside helps. Maintaining my routine helps.

Cooking and eating warming and colourful food helps, like this veggie stew, though my motivation to do so is definitely lower right now.

But I’ll power through as best as possible and keep doing my best to fill my body with good things, knowing that spring is not THAT far away🙏🏼. Tell me, if you live in a northern climate, how do you rock the long periods of cold and grey?



#warmingfoods #holistichealth #winterrant #needsunshine #needcolor #hibernation #routine #patience #wellness

IG: Setting yourself up for success has a lot to do with being prepared 🔪 🥗. Want to change a particular habit? Make the change easier to implement by taking a bit of time to think ahead. If it has to do with making better food choices, make sure you have the right food easily accessible, and the wrong food inaccessible. (Because unless you have the will power of a superhuman, if it’s in the house most of us tend to eat it, and if it’s not, we won’t. So ditch it!). Schedules and obligations can get the best of us and eat up our time, and often this means the food we put into our bodies is an afterthought. This is a huge womp womp ☹️ because that food is our fuel, and when it’s approached as an afterthought it’s usually not high octane. Many of my clients find food prepping 1-2 days a week very helpful in keeping them on track to meet their goals. It’s a great way to vary your diet, as well, and make sure you’re getting in an optimal array of colour and nutrients. Working with a nutritionist and / or health coach is a great way to ensure you have everything you need to succeed when starting a new or unfamiliar habit or routine, get that preparation skill down pat, and also, we’re that outside accountability that so many of us need to succeed. Do you food prep? How do you make sure your food isn’t an afterthought?

Setting yourself up for success has a lot to do with being prepared 🔪 🥗. Want to change a particular habit? Make the change easier to implement by taking a bit of time to think ahead.

If it has to do with making better food choices, make sure you have the right food easily accessible, and the wrong food inaccessible. (Because unless you have the will power of a superhuman, if it’s in the house most of us tend to eat it, and if it’s not, we won’t. So ditch it!). Schedules and obligations can get the best of us and eat up our time, and often this means the food we put into our bodies is an afterthought.

This is a huge womp womp ☹️ because that food is our fuel, and when it’s approached as an afterthought it’s usually not high octane.

Many of my clients find food prepping 1-2 days a week very helpful in keeping them on track to meet their goals. It’s a great way to vary your diet, as well, and make sure you’re getting in an optimal array of colour and nutrients.

Working with a nutritionist and / or health coach is a great way to ensure you have everything you need to succeed when starting a new or unfamiliar habit or routine, get that preparation skill down pat, and also, we’re that outside accountability that so many of us need to succeed.

Do you food prep? How do you make sure your food isn’t an afterthought? •




#foodforthought #holisticnutrition #realfood #foodprep #setupforsuccess #holisticnutritionist #functionalmedicine #functionalmedicinehealthcoach #healthcoaching #crushinggoals #accountability

IG: Do you have a fave nook or corner of your living space? This is probably mine. I’ve had a different combo of 3 large plants here over the last year as I often switch things up and move stuff around, but each time this remains my favorite little corner and makes me happy and calm every time I go by. Plants give off such good vibes

Do you have a fave nook or corner of your living space?
This is probably mine.
I’ve had a different combo of 3 large plants here over the last year as I often switch things up and move stuff around, but each time this remains my favorite little corner and makes me happy and calm every time I go by.
Plants give off such good vibes✨.




#home #livingspace #houseplants #decorating #decor #homejoy #goodfeels

IG: Let’s talk about sunshine for a second. We neeeeed it for optimal health. Yet we’ve been taught to fear it or avoid it🙃. WTF. Of course, the sun is important because it offers us vit D, and is the major source of this important nutrient that has powerful effects throughout the body. [Vit D, which actually acts more like a hormone than a vitamin, allows us to more effectively use calcium, improves the immune system, helps prevent cancer, is important for brain function and soo much more.] There’s even more to it though. The human eye contains photosensitive cells with connections directly to the pituitary gland in the brain. Stimulation of these important cells comes from sunlight, in particular, the blue unseen spectrum. Studies show these photoreceptors play a vital role in human physiology and overall health. The effects are not only in the brain, but the WHOLE BODY. Photosensitive cells in the eye also directly affect the brain’s hypothalamus region, which controls our biological clock. This influences our circadian rhythm, not just important for jet lag but for normal sleep patterns, hormone regulation, increased reaction time, and behavior. Most cells in the body have an important cyclic pattern when working optimally, so potentially, just about any area of the body can falter without adequate sun stimulation. Summary: sunshine benefits our ENTIRE body in huge ways. We need it. Get it in. SO, what can you do, especially in Canadian winters where it’s cold and not very sunny most days? Expose your uncovered eyes to morning sunlight for at least a few minutes each day, even on cloudy days. Bonus, go OUTSIDE for this. At a minimum, you should be exposing your face to sunlight (or towards the direction of the sun) for a few minutes every morning and also during the day, if you can. Scored a sunny day? Make it a PRIORITY to get that sun in your eyes and on your face. Prioritize this like you would any other healthy practice. Then during warmer times of the year, expose as much of your body to it as possible. Do it. Seriously. You’ll thank me

Let’s talk about sunshine for a second.
We neeeeed it for optimal health.
Yet we’ve been taught to fear it or avoid it🙃. WTF.

Of course, the sun is important because it offers us vit D, and is the major source of this important nutrient that has powerful effects throughout the body.
[Vit D, which actually acts more like a hormone than a vitamin, allows us to more effectively use calcium, improves the immune system, helps prevent cancer, is important for brain function and soo much more.] There’s even more to it though.

The human eye contains photosensitive cells with connections directly to the pituitary gland in the brain. Stimulation of these important cells comes from sunlight, in particular, the blue unseen spectrum. Studies show these photoreceptors play a vital role in human physiology and overall health. The effects are not only in the brain, but the WHOLE BODY.

Photosensitive cells in the eye also directly affect the brain’s hypothalamus region, which controls our biological clock. This influences our circadian rhythm, not just important for jet lag but for normal sleep patterns, hormone regulation, increased reaction time, and behavior. Most cells in the body have an important cyclic pattern when working optimally, so potentially, just about any area of the body can falter without adequate sun stimulation.

Summary: sunshine benefits our ENTIRE body in huge ways. We need it. Get it in.

SO, what can you do, especially in Canadian winters where it’s cold and not very sunny most days?

Expose your uncovered eyes to morning sunlight for at least a few minutes each day, even on cloudy days. Bonus, go OUTSIDE for this.
At a minimum, you should be exposing your face to sunlight (or towards the direction of the sun) for a few minutes every morning and also during the day, if you can.

Scored a sunny day? Make it a PRIORITY to get that sun in your eyes and on your face. Prioritize this like you would any other healthy practice.

Then during warmer times of the year, expose as much of your body to it as possible.

Do it. Seriously. You’ll thank me. •


#sunshinePSA #vitaminD #sunexposure #sunlighttherapy #circadiumrhythm #goodsleep #besthealth #FMCHC

IG: Kale “Caesar” with bacon? Yes please! Funny story, people assume I am vegan or vegetarian A LOT. Like a lot. I’m not totally sure why, but I think there’s a natural tendency to associate someone in the health and nutrition space with a 100% plant-based diet. Just an assumptive trend I’ve personally witnessed. And I find it interesting for sure, as it definitely says a lot about the nutrition myths and all the confusion that exists out there. While vegetables are at the crux of my meals, I thrive on including high quality animal protein in my diet and actually don’t do well on beans or legumes. Alongside that, I employ daily intermittent fasting (I eat 2 meals / day), and stick to a 100% gluten-free diet. After much experimentation, this is what I have found works best for me, at this time and place in my life, and is based on a multitude of factors including reading the latest research, diagnostic testing of my gut, my unique genetic DNA profile, AND listening to my own body (all very important). As a professional in the health and diet space, I tell my clients that there is no “one size fits all” way of eating. There isn’t. There are general guidelines that are beneficial to most, but we all have to do some experimenting to see what works for us and what doesn’t. And hey, the body is a VERY complicated system and there’s a LOT we still don’t even know, so it’s important to remain open about these things. (Have you seen @joerogan thriving on The Carnivore Diet recently?) Anyway, wasn’t expecting this kale salad to take me down this rabbit hole but sometimes it just happens 😆 What factors do you use to decide what goes into your mouth?

Kale “Caesar” with bacon? Yes please!

Funny story, people assume I am vegan or vegetarian A LOT. Like a lot.

I’m not totally sure why, but I think there’s a natural tendency to associate someone in the health and nutrition space with a 100% plant-based diet. Just an assumptive trend I’ve personally witnessed. And I find it interesting for sure, as it definitely says a lot about the nutrition myths and all the confusion that exists out there.

While vegetables are at the crux of my meals, I thrive on including high quality animal protein in my diet and actually don’t do well on beans or legumes. Alongside that, I employ daily intermittent fasting (I eat 2 meals / day), and stick to a 100% gluten-free diet. After much experimentation, this is what I have found works best for me, at this time and place in my life, and is based on a multitude of factors including reading the latest research, diagnostic testing of my gut, my unique genetic DNA profile, AND listening to my own body (all very important). As a professional in the health and diet space, I tell my clients that there is no “one size fits all” way of eating. There isn’t. There are general guidelines that are beneficial to most, but we all have to do some experimenting to see what works for us and what doesn’t.

And hey, the body is a VERY complicated system and there’s a LOT we still don’t even know, so it’s important to remain open about these things. (Have you seen @joerogan thriving on The Carnivore Diet recently?) Anyway, wasn’t expecting this kale salad to take me down this rabbit hole but sometimes it just happens 😆

What factors do you use to decide what goes into your mouth?

IG: I could probably invest in a pair of newer, more stylish blue light blocking glasses, but these baddies work real well 😎😆. Blocking out the blue light from screens at night (phones, computers, tablets, TVs and even LED lights) is a great way to get better sleeps. What tools or practices do you use to help optimize your sleep?

I could probably invest in a pair of newer, more stylish blue light blocking glasses, but these baddies work real well 😎😆.
Blocking out the blue light from screens at night (phones, computers, tablets, TVs and even LED lights) is a great way to get better sleeps.

What tools or practices do you use to help optimize your sleep?




#healthylifestyle #holisticnutritionist #healthcoach #healthhacks #mitochondrialhealth #BDNF #functionalmedicine #functionalmedicinehealthcoach