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Apple Carrot Muffins – Grain and Dairy Free

A couple weeks ago I had an apple to use up and came across a muffin recipe that sounded yummy. As I mentioned in this post, I don’t always read recipes completely through before I jump in. I got partway into the apple muffin recipe before I realized it called for two apples not just [...]

Lemon Coconut Cheesecake Bites

It was my sweet dad’s birthday on the weekend and we had him and my mom over for brunch on Sunday. We were supposed to have them for dinner, but with a snow storm looming (can you believe it?) we decided to do brunch instead so they could get home before the weather turned. We [...]

FREE Spring Smoothie Challenge

While it doesn’t quite feel like spring yet here in Nova Scotia, my tastebuds sure are hankering for some lighter foods. And if you’re anything like me, sometimes during the winter, it is hard to get enough fruits and veggies in. That’s why (I’m excited to announce) I’ve created a FREE 48-Hour Spring Smoothie Challenge. The [...]

The Sounds of Silence – My Experience at a 10-Day Silent Meditation Course – Part 4

Today I share with you Part 4 of My Vipassana Experience. If you’d like to start from the beginning check out these posts: Part 1, Part 2, Part 3 Bittersweet Endings On Day 10 after breakfast we met in the meditation hall for the last time. We learned the metta meditation of loving kindness or goodwill towards all. [...]

Sounds of silence: My experience at a 10 day silent meditation course – Part 3

Today, in part 3 of my series, I share some of the highlights of the actual meditation/retreat experience. Let’s start with the daily schedule. The daily schedule: 4:00 am Morning wake-up bell 4:30 – 6:30 am Meditate in the hall or in your room 6:30 – 8:00 am Breakfast break 8:00 – 9:00 am Group [...]

The Sounds of Silence – My Experience at a 10-Day Silent Meditation Course – Part 2

If you missed part 1 of my meditation experience you can read it here. No turning back I’m at the airport waiting to board my flight, savouring my last coffee for 11 days (that’s right no coffee at the retreat) and texting my friends and family looking for reassurance and comfort, “I guess this is [...]

The Sounds of Silence – My Experience at a 10-Day Silent Meditation Course – Part 1

I’m recently back from a 10-Day Vipassana silent meditation course. It was one of the hardest things I‘ve ever done and one of the most cathartic, profound and valuable. I shared my experience with a few close friends and family members and decided I should probably write about it – as a way to process [...]

Five Cholesterol Myths and What to Do Instead

I’m sure you are aware there is a bit of an over-emphasis (borderline obsession) with cholesterol, right? Before we jump into some myths let’s make sure we’re on the same page when it comes to what exactly cholesterol is. Myth #1: “Cholesterol” is cholesterol Cholesterol is a molecule, not a substance that sits around in [...]

The truth about cleansing – four biggest myths debunked

Thanks to much of what we hear in the media, cleanses and detoxes have earned a reputation for being unhealthy and even unsafe. When you hear the word “cleanse,” you might immediately think of an all-liquid diet, expensive supplements and short-term deprivation for short-term gains? The truth is, a cleanse or detox doesn’t have to involve any of [...]

Heads Up – Winter Cleanse is here! Save the date

Thanks for taking a moment out of your busy, hectic day to get a sneak peek of my Resolution Reboot Winter Cleanse. I know it feels too early to be talking about cleansing in January while you are in the midst of your shopping, baking, organizing, planning and socializing! But it’s December 12th already and the New Year will here before [...]

Build your love muscle

I’ve been following a meditation teacher for awhile now. His name is Jeff Kober. In addition to being a Vedic meditation teacher, he’s also an actor and played a pretty mean dude on The Walking Dead a few seasons back. Kober writes these wonderful “Vedic Meditation Thoughts of the Day” and one of his recent [...]

Here’s How to Make Cooking More Fun – And a Recipe

The fall of the year is a great time to get into the kitchen. If you love cooking, nothing is more grounding, comforting and enjoyable than nourishing yourself and your family with soups, stews, roasts, hearty root veggies and an array of baked goods with apples and pears. Can’t you just smell that sweet apple [...]

Ketogenic Diet 101

The ketogenic diet is a very low carb, very high-fat diet. It has recently gained a lot of popularity in wellness circles because of some of its health benefits. A ketogenic diet has been shown to help some people lose weight (yes, even with high fat). It can also help improve certain health conditions, like [...]

Sneak Peek of Fall Cleanse – Early Bird Ends Tonight

Are you on the fence about signing up for my 7-Day Fall Cleanse? Maybe you’re ready for a change, but perhaps it feels a bit scary to jump into something new when you don’t know what to expect? And, if you’re like me and you’ve tried lots of different diets, you may be wondering if [...]

Small Change, Big Gain

One of my core philosophies when it comes to making dietary and lifestyle change, is to start with the baby steps. It’s all about starting small. Implementing even the tiniest movement toward your goal can help you gain momentum, feel successful and have the desire to keep going. If you tried to tackle a huge action step first [...]

New Dates for FREE 3-Day No-Sugar Challenge

I’m super excited to announce the fall dates for my FREE 3-Day No-Sugar Challenge – Sept 15-17!  Read all about it and sign up here.  If you’re anything like me you are winding down a summer of indulging, imbibing and totally enjoying yourself. Which I am 100% in favour of! We have to take time to relax, chill [...]

Three tasty summer zucchini recipes (including brownies!)

Our garden went mad while we were on vacation this summer. When we came back our veggie boxes were overflowing with three types of lettuce, bok choy, swiss chard, kale, and for the first time, zucchini. It was so exciting to see so many big orange and yellow flowers decorating the tips of these perfectly [...]

5 Tips for coping with vacation temptations

I’m just back from an amazing summer vacation in New England with stops in Watch Hill, Rhode Island; Edgartown, Martha’s Vineyard; and Cambridge, Boston. I believe we should enjoy our vacations and all the delicious delights that come with them – the food, drinks, treats, people, places and activities. With that mindset, I indulged, imbibed [...]

Join my FREE 48-Hour Smoothie Challenge

In the hustle and bustle of our everyday lives, we often choose convenience over nutrition. By making this compromise, many of us are challenged to get enough fruits and vegetables into our diets. That’s why (I’m excited to announce) I’ve created a FREE 48-Hour Summer Smoothie Challenge. The Smoothie Challenge is a great way to [...]

Are you getting enough vitamin D?

The warmer weather is coming, and for those of us living in more northern locations, that means we’ll be able to get some natural vitamin D. YES! Among the vitamins, vitamin D is pretty special. And because we get it primarily from the sun, many of us have a hard time getting enough and are [...]

Five snacks your waistline and tastebuds will love

The words “weight-loss” and “snacks” often appear in the same sentence. But what usually comes along with this combination are additional words like “tasteless,” “cardboard,” and “completely unsatisfying.” Right? Well it doesn’t have to be this way. You can have weight-loss friendly snacks that aren’t just nutritious but also delicious. My rule of thumb for [...]

5 tips for better sleep (and a recipe)

Have you said goodbye to sleeping through the night? Are you feeling exhausted or “running on stress hormones” all day? Do not fear, I have some great tips (and a yummy recipe) for you! The science of sleep is fascinating, complicated and growing. I’ve been speaking to more and more of my clients these days [...]

Want to be a health coach?

I get inquires on a weekly basis about my training as a healthy coach and the school I went to. If you are someone who is interested in a career shift, becoming an entrepreneur and having a rewarding career helping people live healthier lives, then please read on to learn about a special enrolment bonus my [...]

Get a sneak peek (doors closing soon)

Are you on the fence about signing up for my 7-Day Spring Cleanse? You’re ready for a change, but perhaps it feels a bit scary to jump into something new when you don’t know what to expect? And, if you’re like me and you’ve tried lots of different diets, you may be wondering if this [...]

Enjoy a low carb Easter!

As we head into the Easter weekend I’ve got a few tips and suggestions for getting through the chocolate onslaught without completely sabotaging your good healthy efforts. I’ve curated some online resources for Easter dinner and sweet treat Easter goodies. Typically, it isn’t the actual dinner that gets us into trouble but the chocolate, candy, snacking, desserts and fancy [...]

Tips for spring cleaning your kitchen

When the birds start to chirp, the buds start to blossom and I no longer have to wear my winter coat and boots, I usually get in the mood for spring cleaning. I‘ll admit, cleaning is not my strong suit. My husband and I keep our home fairly tidy and it gets a good cleaning [...]

It’s HERE – my new spring cleanse!

I am so excited today to launch my BRAND NEW spring cleanse! That’s right. It’s all new (well except for the name) Release & Renew is so fitting for spring, I just couldn’t let it go. But everything else – recipes, length, protocol, website, design and supporting materials – all BRAND SPANKING NEW! After running my previous cleanses and detoxes for the last four years (spring, fall and [...]

How I finally felt better – and you can too!

While now I am a health coach and understand how to feel my best without taking drastic measures, it wasn’t always that way. For a big chunk of my life I didn’t feel good.  Back in my 20s I struggled with digestive issues, bloating, constipation, started to gain some weight and so I began researching various healing diets, [...]

Reduce inflammation & feel great – early bird ends soon!

As I shared with you a few days ago, there was a time in my life when I struggled with my weight, energy levels, foggy headedness and digestive issues. Before I became a health coach, I kept searching for the magic bullet that would make me feel better. I tried many diets, supplements and sought out different health [...]

Coconut Banana Protein Bars – Recipe

After the gym or yoga I like to refuel with a little protein snack before I can get to a full whole-foods meal. It’s important to replenish, especially carbs and protein, after a workout since we deplete the glycogen in our muscles and breakdown, and can even damage, some of the proteins in the muscles. After we exercise our body [...]