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 [...]
5 Tips for coping with vacation temptations
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 [...]
Are you ready to train your brain this spring?
Science has proven the power of the brain and visualizing. Check this out: Scientific studies reveal that when you visualize an action, you stimulate the same brain regions as when you actually perform that action. Cool! Medical studies prove that when stroke victims imagine moving a limb - even after it’s paralyzed by a stroke [...]
NEW DATE: Spring Vision-Board Workshop
Well spring came in like a lion today in Nova Scotia with a freezing rain storm that has closed public schools which means kids are home for one more day after the March break. Not exactly the lamb-like start we might have hoped for this spring. Oh well, not much we can do about the [...]
My new favourite salad – Crunchy Chopped Asian Chicken Salad
At this time of year I always get a little bored with food. My palate is growing tired of the winter fare - the root veggies, stews and big pots of soup. At the beginning of the winter season I love these meals but after three or four months of the same old, same old, [...]
Chocolate Avocado Cake
I'm always on the hunt for sweet treats we can enjoy from time-to-time, for special occasions or when those sweet cravings hit. Because I help my clients manage their blood sugars and move away from processed refined sugars, many people mistakenly think I will tell them they can never have sugar again. Well that would be a pretty miserable existence wouldn't it? While some [...]
Announcing Next Vision-Board Workshop – Get on the VIP List
I'm excited today to let you know another Manifest Your Dreams Vision-Board Workshop is in the works. The workshop in January had such an awesome response (19 out of 20 spots sold) and such great feedback (see below), that I want to do it again! Here's a picture of the group in January with their [...]
Five tips to minimize risk of Alzheimer’s
Every year, 25,000 Canadians are diagnosed with dementia. Currently there are 564,000 Canadians living with dementia and there are more than one million Canadians affected directly or indirectly by the disease. Alzheimer’s disease is one type of dementia and the most common. In recognition of Alzheimer awareness month, I dedicate today’s column to understanding the [...]
Five steps to a healthy smoothie
I had the opportunity to be a guest on Global TV recently demonstrating how to make a healthy smoothie. The hosts loved my blend of organic blueberries, organic spinach, cacao powder, avocado and water (see recipe below). I believe smoothies can be healthy, convenient additions to a whole foods diet. Here are a few reasons why, [...]
Five common mistakes we make when creating resolutions
Creating resolutions and setting goals for the new year is a natural thing to do in January. You want to change aspects of your life, make improvements, achieve goals and live your dreams. As you flip the calendar onto a fresh new year, you may feel ready to drop old patterns and create new habits. [...]
Low Carb Holiday Recipe Round-Up
During the holidays there are so many food related gatherings it's always good to have some tasty recipes on hand for entertaining, contributions for potlucks and to have done-ahead for pop-ins and for family nights at home. Today I share with you a round-up of some low-carb alternatives to many of the traditional gourmet and comfort-food delights [...]
The key to successful healthy eating
Most of us have a desire to eat healthier and we have some knowledge about healthy foods. Unfortunately, information and intentions don’t get the healthy meals on the table. If they did, we’d all be eating clean and healthy every day. What trips us up the most around healthy eating, and sabotages our good intentions, [...]
Healthy holiday savings coming soon!
We've just come through an incredibly busy selling period with Black Friday and Cyber Monday. I'm sure your inbox, just like mine, was flooded with sales, offers, discounts and deals. I decided to wait a few days and let the hype settle down before I shared with you some significant savings on my top coaching [...]
Want to manifest your dreams in 2017?
I've been cooking up something special for you and it's almost ready! I'm hosting my FIRST EVER Vision Board Workshop in early January to help you manifest your dreams in 2017. Vision Boards are very powerful tools to help clarify, concentrate and maintain focus on your dreams and desires. They are visual, creative representations of [...]
A retreat destination for your bucket list
If you are at all interested in yoga, health, personal growth and holistic living you should definitely add “a trip to Kripalu” to your bucket list. I came to this inspired place for the first time about five years ago. I was turing 40 and wanted to do something special. I was in seeking mode [...]
Break up with sugar with these five tips
In support of National Diabetes Awareness Month, today I share my top tips for minimizing sugar and refined processed carbohydrates in your diet. Through my own personal health struggles, I know first hand how addictive, controlling and challenging sugar can be. And I hear about it every day from clients who are caught in sugar’s [...]
Five autumn foods to fall in love with
Once I come to grips with the fact that summer is over, each year I slowly start to fall in love with fall and the incredible abundance and nourishment that comes with this favoured season. The leaves right now in Nova Scotia are out of this world. They are at their peak. As I drive [...]
From medical mess to finding freedom: Patti’s story
"I am 67 and was diagnosed with Chronic Kidney Disease stage 3 in Jan. 2014. I was shocked. I was also diagnosed with high blood pressure, high cholesterol and degenerative arthritis with bone spurs in neck and possible heart problems. I was a mess. Then my heart doctor found that all the valves in my [...]
What nutritional approach works for you?
When I reflect back on my work with clients and my own personal health and wellness journey the one key concept that was reinforced time and time again, is that there is no one-sized-fits-all diet for everyone. In health coaching circles we call this bio-individuality. It recognizes that each of us is highly individualized with [...]