Healthy Habits January is often seen as the perfect time for a reset—a fresh start after the holidays and a renewed sense of motivation to focus on health. You might be considering Dry January, a full reset, or cutting out everything that feels “off track.” From the perspective of building healthy habits, I don’t discourage Dry January at all—it can be a great awareness tool. But like many diet-style approaches, the bigger question is: then what? If the goal is long-term heal

Healthy Holiday Tips The holidays are a time for celebration, family, friends, and food. But let’s be honest – it can also be a challenging season for staying on track with your healthy habits. With more parties, richer meals, and extra drinks, it’s tempting to say, “I’ll just start fresh in January.” And while January is a great time to set new health goals (it's a motivating time of year, similar to an upcoming wedding, milestone birthday, or vacation), the goal isn’t short

High Protein Lupin Flour Banana Loaf Lupin flour is quickly becoming one of my favourite ingredients for creating high-protein, blood-sugar-balanced baked goods that actually keep you full — instead of leaving you hungry an hour later (looking at you, coffee shop muffins). With a hubby and two boys who love  their snacks, I’m always looking for ways to bake healthier loaves, breads, cookies, and muffins that deliver protein, fiber, and healthy fats to keep them satisfied and

How strength training, proper fueling, and protein can help you maintain a strong metabolism through perimenopause and beyond. “It’s not your age that slows your metabolism — it’s the loss of muscle.” Many of my female clients in their 40s and 50s complain that their old tricks aren't working anymore - they're eating a healthy diet, getting regular exercise, but their body composition is changing, and not for the better - weight gain around the mid-section, energy dips and th

Spaghetti Squash Lasagna Bake As the weather cools and cozy comfort foods start calling, I created a new recipe that checks all the boxes: hearty, family-friendly, high in protein, low in carbs, and nourishing for body and mind. I don’t know about you, but at this stage of life, I feel like I’m juggling hundreds of balls. My two boys are both in different hockey leagues, plus piano lessons, swimming lessons, and of course — homework and social lives. Most weeknights are a blu

My young athlete ;) Recently, I was asked to put a yoga, stretching, and nutrition workshop together for a local U14 competitive hockey team, and it got me thinking — we often cut corners with our kids. If you trained four hours a week, played a game on the weekend, and squeezed in swimming lessons, cross-country running, and piano practice, you’d probably be mindful of your nutrition, sleep, and stress. But many kids live this exact lifestyle, and too often we default to con

Whole-Wheat Focaccia with Caraway & Maple On our recent trip to Germany, one thing I absolutely fell in love with was the bread. Nearly every loaf was made with whole wheat or rye flour, often laced with caraway seeds. It was hearty, nourishing, and full of flavor — the kind of bread that makes you feel good while eating it. No unnecessary vegetable oils or added sugars, just simple, fresh-baked goodness. When I got home, I knew I wanted to recreate that bread in my own kitch

“You do not rise to the level of your goals. You fall to the level of your systems.” – James Clear September has always felt a lot like January to me. It carries that “new year” energy. The calendar gets updated with school activities, PD days, holidays, and hockey schedules. After a busy, carefree summer, many of us actually crave routine and structure again—and from a health perspective, that structure can make it so much easier to build (or rebuild) healthy habits. I like

Mediterranean Chicken Pasta Salad One of the most common questions I get from clients is: “Can I still eat pasta?”  My answer is absolutely!  But like anything else in a balanced diet, it’s all about how  you enjoy it, and what you pair it with. In this post, I’m sharing my latest go-to healthy summer pasta recipe : a Mediterranean Chicken Pasta Salad  that’s not only packed with fresh veggies and summer herbs, but also balanced with healthy fats and protein to support your h

Summer is finally here! And with it comes all the fun extras—rosé on a patio, chips by the dock, BBQs, and late-night snacks at the cottage. As a holistic nutritionist, I want to remind you: you can absolutely enjoy a balanced summer without throwing all your healthy habits out the window . It’s tempting to say, “Screw it, I’ll just start fresh in September.”  But come fall, I hear the same thing over and over: “I went totally off the rails this summer.” Let’s break that cycl

Meal Prep High Protein Sweet & Spicy Taco Bowls (image credit: Viral High-Protein Cottage Cheese Taco Bowl | Mary's Whole Life ) One of the best habits you can build for better nutrition (and less weekday stress!) is meal prep . A great meal prep recipe should be simple, versatile, packed with nutrients, and—of course—delicious. My recipe for High Protein Sweet & Spicy Taco Bowls  checks all the boxes and is perfect for your next meal prep day! It’s one of my go-to meal prep

Easter Side: Shaved Brussels Sprouts, Kale & Quinoa Salad Spring is in the air, Easter weekend is around the corner, and if you're anything like me, you're craving something vibrant, nutrient-packed, and delicious to balance out the holiday indulgences. Whether you're serving turkey or keeping things vegetarian, this Shaved Brussels Sprouts, Kale & Quinoa Salad  makes the perfect Easter side addition to your table — full of flavour, texture, and nutrients your body will thank

High-Protein Pizza (photo credit: 6-Ingredient Turkey-Crust Pizza | Hungry Girl ) Who doesn’t love pizza? It’s one of those comfort foods that’s hard to resist. But traditional pizza, while delicious, can often leave you feeling sluggish and craving more due to its high carbohydrate content and lack of sufficient protein. That said, if you think outside the pizza box, you can enjoy all the traditional flavors of pizza that not only satisfy your pizza cravings but also support

Fail to plan, plan to fail - one of my top recommendations for achieving your health goals, feeling and looking your best, and living a healthy, balanced lifestyle is planning ahead. Traveling can be an exciting adventure, but it often disrupts our regular routines, including healthy habits. Whether you're on a business trip, family vacation, or solo journey, maintaining your health goals is crucial for enjoying your travels to the fullest. Here are some healthy travel tips t

Image Credit: Spicy White Bean Dip - Light Orange Bean The Super Bowl is this weekend, and while I may only tune in for Taylor Swift...

Cream of Mushroom Chicken Soup As the cold weather settles in, there’s nothing more comforting than a warm bowl of soup. Creamy, flavorful, and packed with nutrients, this Cream of Mushroom Chicken Soup is the perfect antidote to winter chills. Not only is it delicious, but it’s also a healthier alternative to traditional cream-based soups, making it an ideal choice for those who want comfort food while keeping their health goals in mind. Why This Soup is Perfect for Winter W

Grandma's Pea Soup This hearty pea soup, lovingly passed down from my grandmother, is a true labor of love. It takes time and patience to prepare, but the result is a deeply flavorful and satisfying meal that warms both the body and the soul. Perfect for chilly days, this traditional recipe is worth every minute of effort. Ingredients 2 tbsp olive oil 1 large onion, diced 3 stalks celery, diced 3 large carrots, sliced into rounds 2 small sweet potatoes, cubed 2–3 mild hormone

Top 5 Health Tips for 2025 As we welcome a new year, it’s the perfect time to set health goals that are both achievable and transformative. Whether you’re looking to boost your energy, improve hormone balance, or simply feel your best, my top five health tips are here to guide you through 2025. 1. Make It, Don’t Fake It Take control of your nutrition by planning and prepping your meals. Here’s how: Schedule a weekly meal planning day:  Choose a day to map out your meals for t

This quick and easy slow cooker lasagna soup ticks all the boxes for busy families - easy, healthy and yummy.

I recently registered for the CFES Fitness Home Study Course as I work toward earning my Personal Training certification. Just like when I was studying to become a Registered Holistic Nutritionist (RHN), I find that writing blog posts about what I'm learning helps me absorb the information better, while also allowing me to share valuable insights with my readers. One of the chapters in my workbook focuses on the body’s energy systems and the importance of fueling the body bef