IG: Celebrating 1 year since we *officially* moved— to this new city / village / community / home that we knew very little about, but just felt so right. After spending 30 years in Toronto, this move was a big deal for me, but I still had complete faith that it was the right move. (IT WAS). Feeling immense gratitude for the 365 days spent putting down new, sturdy roots and curating a profound sense of home, community and family. Here’s to many more years of all of that

Celebrating 1 year since we *officially* moved— to this new city / village / community / home that we knew very little about, but just felt so right. After spending 30 years in Toronto, this move was a big deal for me, but I still had complete faith that it was the right move. (IT WAS).
Feeling immense gratitude for the 365 days spent putting down new, sturdy roots and curating a profound sense of home, community and family.
Here’s to many more years of all of that! ❤️




#movingdayanniversary #oneyear #newhome #newcommunity #newlife #family #love #community #change #newroots

IG: Out of the kitchen/garden this weekend and off to my 4th annual Archangel Summit in Toronto🙌🏼. SO ready to be inspired and humbled (yet again) by this year’s lineup of AMAZING speakers (and attendees; this event pulls some real rockstars together!) @archangelacademy 🙋🏻‍♀️hands up if you’ll be going too 📷@saramonikaphoto

Out of the kitchen/garden this weekend and off to my 4th annual Archangel Summit in Toronto🙌🏼.
SO ready to be inspired and humbled (yet again) by this year’s lineup of AMAZING speakers (and attendees; this event pulls some real rockstars together!)
@archangelacademy 🙋🏻‍♀️hands up if you’ll be going too! •



#archangelsummit #archangelsummit2019 #dream #inspire #motivate #connect #toronto 📷@saramonikaphoto

IG: ARE PETS THE NEW PROBIOTIC?😲 • “Some intriguing early research suggests links between the microbes that our animal companions bring into our homes — and that we breathe in and swallow — and the microbes that thrive in our digestive tract. ‘Exposure to animal bacteria may trigger bacteria in our gut to change how they metabolize the neurotransmitters that have an impact on mood and other mental functions… Netzin Steklis, a biologist at the University of Arizona who is working on a study of the elderly to learn more about how living with dogs changes their skin and gut microbiomes, says that pet owners have long known that animal companionship can lift our mood. ‘But it is not just an oxytocin story anymore,’ she said, referring to the brain chemical often called the hormone of love. She suspects that the physiological effect of their bacteria in our guts may contribute to the well-known antidepressive benefit of pet ownership.” [From @nytimes article ‘Are Pets the New Probiotic?’ By Richard Schiffman, 2017 – LINK TO FULL ARTICLE IN PROFILE 📷@saramonikaphoto

ARE PETS THE NEW PROBIOTIC?😲

“Some intriguing early research suggests links between the microbes that our animal companions bring into our homes — and that we breathe in and swallow — and the microbes that thrive in our digestive tract. ‘Exposure to animal bacteria may trigger bacteria in our gut to change how they metabolize the neurotransmitters that have an impact on mood and other mental functions…
Netzin Steklis, a biologist at the University of Arizona who is working on a study of the elderly to learn more about how living with dogs changes their skin and gut microbiomes, says that pet owners have long known that animal companionship can lift our mood. ‘But it is not just an oxytocin story anymore,’ she said, referring to the brain chemical often called the hormone of love. She suspects that the physiological effect of their bacteria in our guts may contribute to the well-known antidepressive benefit of pet ownership.” [From @nytimes article ‘Are Pets the New Probiotic?’ By Richard Schiffman, 2017 – LINK TO FULL ARTICLE IN PROFILE⬆️]




#Microbiomehealth #functionalmedicine #dogmom #catmom #benefitsofpets #guthealth #mentalhealth #holistichealth 📷@saramonikaphoto

IG: How do you set yourself up for success? Making better choices, especially when it comes to food, has a lot to do with getting prepared and setting yourself up for success. The things you want to eat less of? Don’t have them in the house! 🙅🏻‍♀️ The things you want to eat more of? Make sure you have them on hand in a convenient form (by convenient, I don’t mean processed, I mean more ‘ready to go’)💁🏻‍♀️ I threw this nourishing salad together after the gym today in less than 4 minutes, but this is because I set myself up for success and already had the arugula, turkey, goat cheese, olives on hand to literally throw into a big bowl and then had to take less than a minute to cut a tomato and a red pepper. 💣PRO TIP: Strapped for time to shop to set yourself up for success? Consider a grocery or produce delivery service— it’s SO worth it. Y’all know I grow a ton of my own food during the nice months of the year but I also subscribe to a weekly produce box that comes to my door to fill any gaps (I use @dundurnmarket here in the Hamilton area, they’re awesome!). Lots popping up these days so consider looking around for one near you. Anyway, busy afternoon ahead so I’m going to eat this quickie delicious salad now. ENJOY YOUR FRIDAY and remember to set yourself up for success

How do you set yourself up for success?

Making better choices, especially when it comes to food, has a lot to do with getting prepared and setting yourself up for success.
The things you want to eat less of? Don’t have them in the house! 🙅🏻‍♀️
The things you want to eat more of? Make sure you have them on hand in a convenient form (by convenient, I don’t mean processed, I mean more ‘ready to go’)💁🏻‍♀️
I threw this nourishing salad together after the gym today in less than 4 minutes, but this is because I set myself up for success and already had the arugula, turkey, goat cheese, olives on hand to literally throw into a big bowl and then had to take less than a minute to cut a tomato and a red pepper.
💣PRO TIP: Strapped for time to shop to set yourself up for success?
Consider a grocery or produce delivery service— it’s SO worth it. Y’all know I grow a ton of my own food during the nice months of the year but I also subscribe to a weekly produce box that comes to my door to fill any gaps (I use @dundurnmarket here in the Hamilton area, they’re awesome!). Lots popping up these days so consider looking around for one near you.

Anyway, busy afternoon ahead so I’m going to eat this quickie delicious salad now. ENJOY YOUR FRIDAY and remember to set yourself up for success!🏆




#howtowinathealth #setupforsuccess #holisticnutrition #functionalmedicine #realfood #fastrealfood #eatyourveg #lifestyle #habits #thinkingahead

IG: Rocking a nasty cold today 🤧 but scrounged up enough energy to make some wicked veggie-packed mini quiches so I can self-soothe with food 😆 Usually I’d probably make these crustless but it’s Friday, so imma live a little, alright? Dough is from @french.revolution.bakery ‘s scratch-made GF raw dough that you can roll out to construct whatever your heart desires… I’ve made pumpkin tarts and buttertarts with it before and it’s just as delicious for quiches. I use a water glass to cut it into perfect circles and then pop them into a muffin tin. Quiche filling is a simple mix of eggs, tomato, onion, broccoli, green pepper, bacon and a little pinch of grated old cheddar, + salt, pepper, rosemary & sage. Stir that all up and bake it until it’s firm and you’ve got some delicious shizzz. Unfortunately, my nose is so clogged that I can’t really taste it right now but I am confident that if I could, it would taste amazing. Hope you’re enjoying this beautiful day

Rocking a nasty cold today 🤧 but scrounged up enough energy to make some wicked veggie-packed #GF mini quiches so I can self-soothe with food 😆
Usually I’d probably make these crustless but it’s Friday, so imma live a little, alright?

Dough is from @french.revolution.bakery ‘s scratch-made GF raw dough that you can roll out to construct whatever your heart desires… I’ve made pumpkin tarts and buttertarts with it before and it’s just as delicious for quiches. I use a water glass to cut it into perfect circles and then pop them into a muffin tin.

Quiche filling is a simple mix of eggs, tomato, onion, broccoli, green pepper, bacon and a little pinch of grated old cheddar, + salt, pepper, rosemary & sage.
Stir that all up and bake it until it’s firm and you’ve got some delicious shizzz.

Unfortunately, my nose is so clogged that I can’t really taste it right now but I am confident that if I could, it would taste amazing.

Hope you’re enjoying this beautiful day 😘




#GFquiches #glutenfree #miniquiches #easyfood #veggieloaded #treats #nomnomnom #makemefeelbetter

IG: Yesterday somebody said to me, “you have such a wonderfully joyous energy…you’re like a light.”💫 It was such a beautiful compliment but definitely got me thinking about how I got to where I am and how I am. I think my happiness stands out a lot more these days because so many people aren’t happy (this makes me sad). But it took a lot of intention and focus on my own health and mindset to get to a place where I feel truly content and am legitimately excited for each new day. I had to heal my body and my spirit and make a conscious effort to make my wellbeing my top priority. Here’s the thing though, prioritizing yourself often brings about guilt. I had to teach myself that ‘self care’ is NOT ‘self-ish’…it’s actually the opposite! To take the best care of YOU means you’ll have the bandwidth to give to others (in whatever way that may be). And for me, that’s helping others feel their best and preventing illness down the road. Which I now have the bandwidth to do, and the energy to share! So anyway, I guess my point is, make sure you’re looking after YOU, okay? Because your body, mind and spirit matters so much, and we need you in tip top shape so you can go out there and kick ass in whatever way you do it best 📷@saramonikaphoto 😘

Yesterday somebody said to me, “you have such a wonderfully joyous energy…you’re like a light.”💫 It was such a beautiful compliment but definitely got me thinking about how I got to where I am and how I am.

I think my happiness stands out a lot more these days because so many people aren’t happy (this makes me sad). But it took a lot of intention and focus on my own health and mindset to get to a place where I feel truly content and am legitimately excited for each new day.
I had to heal my body and my spirit and make a conscious effort to make my wellbeing my top priority.

Here’s the thing though, prioritizing yourself often brings about guilt. I had to teach myself that ‘self care’ is NOT ‘self-ish’…it’s actually the opposite!
To take the best care of YOU means you’ll have the bandwidth to give to others (in whatever way that may be). And for me, that’s helping others feel their best and preventing illness down the road. Which I now have the bandwidth to do, and the energy to share!

So anyway, I guess my point is, make sure you’re looking after YOU, okay? Because your body, mind and spirit matters so much, and we need you in tip top shape so you can go out there and kick ass in whatever way you do it best. •



#wednesdaywisdom #iamlight #selfcare #prioritizingyou #beyourbest #heal #functionalmedicine #holisticnutrition 📷@saramonikaphoto 😘

IG: It’s harvest time in the garden and my assistant Neville loves keeping me company as I pull, dig and snip! 🌾 Are you thinking of growing your own food next year? What tricks, tips or info are you most interested in learning? 📷@saramonikaphoto

It’s harvest time in the garden and my assistant Neville loves keeping me company as I pull, dig and snip! 🌾
Are you thinking of growing your own food next year? What tricks, tips or info are you most interested in learning?




#gardener #organicgardener #growyourownfood #functionalmedicinehealthcoach #holisticnutritionist #realfoodadvocate #growfood #garden #backtoyourroots
📷@saramonikaphoto

IG: TEST, don’t guess! 🙌🏼 Even though I’m a HUGE supporter of the alternative/natural health industry, this is one of my biggest issues with it. And I can say this because I’ve experienced it not only as an alternative health practitioner myself, but also as patient who was searching for answers to my own health issues for years. We do way too much guessing based on the presentation of symptoms, and not enough testing! Far too often, “diagnoses” (guesses) are made by us alternative health practitioners; “You have candida, take these herbs and do this diet.” “You probably have parasites, do this cleanse.” “You don’t have enough good bacteria, take this probiotic.” “You’re tired? You’re probably low in B-Vitamins, so take these.” “Can’t digest anything? Slam down digestive enzymes at every meal for the rest of your life.” But if you’ve never actually been tested, this is all guesswork and you’re likely never going to get to the true root cause of whatever is going on. You’re also likely to spend WAY more money than you need to, WAY more time searching for answers, and struggle far more than you need to while you’re sick and maybe even getting worse. I did. I spent THOUSANDS of dollars on the best supplements and recommendations from naturopaths, Holistic nutritionists, a Chinese medicine practitioner, a homeopath, an osteopath, you name it. I lost hope so many times and experienced anxiety and depression because I was covered in itchy eczema and couldn’t digest anything. I even took so many probiotics along the way that I actually had TOO MUCH beneficial bacteria in my gut (yes, this is possible). Fast forward to 2017. It wasn’t until I found functional medicine that I FINALLY began to heal. We test to see what’s really going on instead of guessing, and that made SOOO much sense to me. I’ve posted my results from 2017 when I first started working with @drnavazhabib as well as a year later. 1st image: Results from my GI-Map diagnostic stool test results from 2017 (when I started as a patient of functional medicine) to exactly 1 year later… (CONTINUED IN COMMENTS⤵️)

TEST, don’t guess! 🙌🏼
Even though I’m a HUGE supporter of the alternative/natural health industry, this is one of my biggest issues with it.
And I can say this because I’ve experienced it not only as an alternative health practitioner myself, but also as patient who was searching for answers to my own health issues for years.

We do way too much guessing based on the presentation of symptoms, and not enough testing!

Far too often, “diagnoses” (guesses) are made by us alternative health practitioners; “You have candida, take these herbs and do this diet.”
“You probably have parasites, do this cleanse.”
“You don’t have enough good bacteria, take this probiotic.” “You’re tired? You’re probably low in B-Vitamins, so take these.”
“Can’t digest anything? Slam down digestive enzymes at every meal for the rest of your life.” But if you’ve never actually been tested, this is all guesswork and you’re likely never going to get to the true root cause of whatever is going on. You’re also likely to spend WAY more money than you need to, WAY more time searching for answers, and struggle far more than you need to while you’re sick and maybe even getting worse.
I did. I spent THOUSANDS of dollars on the best supplements and recommendations from naturopaths, Holistic nutritionists, a Chinese medicine practitioner, a homeopath, an osteopath, you name it. I lost hope so many times and experienced anxiety and depression because I was covered in itchy eczema and couldn’t digest anything.
I even took so many probiotics along the way that I actually had TOO MUCH beneficial bacteria in my gut (yes, this is possible). Fast forward to 2017. It wasn’t until I found functional medicine that I FINALLY began to heal. We test to see what’s really going on instead of guessing, and that made SOOO much sense to me.

I’ve posted my results from 2017 when I first started working with @drnavazhabib as well as a year later.

1st image:
Results from my GI-Map diagnostic stool test results from 2017 (when I started as a patient of functional medicine) to exactly 1 year later… (CONTINUED IN COMMENTS⤵️)

IG: SEPTEMBER FEELS🍂 I’m not going back to school today, and I don’t have any kids going back to school today, but even without that, I feel all the September feels. This time of year has such a unique set of emotions associated with it, and I struggle to describe exactly what that is, but every year I feel it. It’s like this strange combination of sadness that summer has ended with excitement that a new season is beginning and for the drive I get back; this ‘buckle down’ effect and readiness to get back into routines that have fallen by the wayside during the far more lax summer months. This time of the year is more powerful, at least to ME, than the actual calendar January new year. I’m ready, and I’ll be getting back into a consistent gym routine, back into a consistent targeted supplementation plan to work on areas that need improvement, I’ll be prioritizing reading and business development, and also getting my space and life more organized after the go, go, go of the summer left things a little disheveled. There’s probably more, but this is a great place to begin. Does this time of year feel similar to you? What are your thoughts on September feels? 📸@saramonikaphoto

SEPTEMBER FEELS🍂
I’m not going back to school today, and I don’t have any kids going back to school today, but even without that, I feel all the September feels.

This time of year has such a unique set of emotions associated with it, and I struggle to describe exactly what that is, but every year I feel it. It’s like this strange combination of sadness that summer has ended with excitement that a new season is beginning and for the drive I get back; this ‘buckle down’ effect and readiness to get back into routines that have fallen by the wayside during the far more lax summer months.

This time of the year is more powerful, at least to ME, than the actual calendar January new year.

I’m ready, and I’ll be getting back into a consistent gym routine, back into a consistent targeted supplementation plan to work on areas that need improvement, I’ll be prioritizing reading and business development, and also getting my space and life more organized after the go, go, go of the summer left things a little disheveled.
There’s probably more, but this is a great place to begin.

Does this time of year feel similar to you? What are your thoughts on September feels? 💫




#SeptemberFeels #backtoschooltime #mynewyear #backatit #letsdothis #readyforya #selfcare #businessdevelopment #organization #routine #priorities 📸@saramonikaphoto