As Thanksgiving weekend approaches, it’s time to start planning delicious meals that bring comfort to your table. But why stop at the main meal? Breakfast can also be festive and nutritious! This year, try incorporating pumpkin into your morning routine with two mouthwatering recipes: Pumpkin Spice Chocolate Chip Loaf (Gluten-Free)  and Protein-Packed Pumpkin Spice Granola . Both are filled with pumpkin goodness, making them a great way to start your holiday mornings on a hea

You know that saying, "Variety is the spice of life"? It couldn’t be more true, especially as we age. At 42, I feel like I’m standing on the doorstep of perimenopause (though I’m not eager for the door to swing wide open just yet). Like many of my clients, I’ve been doing a lot of reading, listening, and research to prepare for this phase of life. Recently, I listened to a podcast with Dr. Mindy Pelz and Dr. Carrie Jones , two brilliant women dedicated to helping women navig

As a nutritionist, I often find myself focusing on topics like increasing energy, establishing healthy habits, sharing recipe ideas, and recommending healthy products—yet, one of the most common health goals for many of my clients, weight loss, often remains unaddressed. I think this is something many of us in the nutrition field struggle with. But why do we avoid the topic of weight loss? Weight loss can be an emotional topic, as it’s closely tied to body image, self-esteem,

What is Creatine? Creatine is a natural compound naturally produced in the liver, kidney and brain, stored in muscles and the brain, primarily used for energy production during high-intensity activities. While often associated with athletes, creatine supplementation offers significant health benefits for women, particularly during hormonal changes throughout life - such as menstruation, pregnancy, postpartum, and menopause. Women naturally have lower creatine stores than men,

It's that time of year again - back to school, and back to making lunches! It can be hard to think of easy, healthy school lunch ideas that your kids will actually eat. As we all know, it's so important to fuel your kids mentally & physically for their school day, but it's hard to think of ideas, and it can be easy to quickly get stuck in a rut. Here are some easy, high-protein, and healthy school lunch ideas for kids (Or adults! I often make the same protein for myself & my

Are You Experiencing These Symptoms? If you're a woman in your 30s or 40s and are noticing any of the following symptoms, you may be entering perimenopause: Weight gain or difficulty losing weight  despite no major changes in diet or habits. Hot flashes and night sweats  (vasomotor symptoms). Breast tenderness  and worsened premenstrual symptoms. Lower sex drive , vaginal dryness , or discomfort during sex. Fatigue  and trouble sleeping  (waking up at 3 am with a racing mind)

My answer used to be no until I discovered a 30-day push-up challenge that I cycle through most months (it's from 2018, and I first...

In today's health-conscious world, satisfying your sweet tooth while maintaining a balanced diet can seem challenging. However, with a few smart ingredient swaps, it's entirely possible to enjoy delicious desserts without the guilt. In this post, I share my go-to no-bake cookie recipe that incorporates healthier sweeteners like monk fruit, along with nutrient-packed coconut oil and whole grain oats. Plus, we'll explore more easy and healthy dessert ideas that you can whip up

Traveling is exciting, but it can disrupt your healthy habits. Here’s a list of healthy travel tips to help you stay on track.

Let's dive into another vital component of a balanced diet: essential fatty acids (EFAs), also known as healthy fats. Understanding...

In the relentless pursuit of a healthier lifestyle, one crucial element often flies under the radar: fiber. Despite its vital role in our...

Protein isn't just about bulking up at the gym; it's a fundamental component of a healthy diet. Here are five key reasons why you should...

When it comes to health and wellness, there's a hidden hero often overlooked: your gut. As a nutritionist and yoga instructor, I'm very...

Have you ever had a DUTCH test? If not, it’s time. It’s an extensive hormone test offering a profile of sex and adrenal hormones and...

I have mixed feelings about January when it comes to changing habits and setting health goals. I love that many people are motivated in...

Some of my clients are concerned that they will completely fall off the wagon in terms of their healthy eating habits and diet over the...

When it comes to adding healthy habits, there can be a lot to think about like lowering high glycemic carbs, adding more water or eating...

I’m always looking for unique ways to add more veggies (aka fiber, vitamins, minerals) to my clients’ meal plans. Romaine lettuce leaves...

I will never complain about the heat or being too hot. I live in Ottawa. We typically only get 4-6 weeks of really hot weather every...

Are you in need of some mid-summer motivation? With back to back cottage weekends, happy hours on patios and summer vacations, it's easy...