5 Steps Toward Better Health

1. Eat whole, real, fresh, local or organic, unprocessed food. If it comes in a box, a package, or a can, try to avoid it. If you choose to buy prepackaged foods, read the labels, choose foods with the least ingredients and words you can pronounce.

2. Eat a variety of fruits and vegetables with all the colours. Each colour of whole food contains a unique set of nutrients for our body. We need the variety to make sure our bodies are getting the nutrients we need. Plants contain phytonutrients which can help protect the plant and in turn help us stay healthy.

3. Eat foods with plenty of fibre. Fibre helps normalize our digestive function and slows the absorption of sugar and fats into the body. Whole grains like brown rice, quinoa, and millet, fruits and vegetables like celery, asparagus, and berries. With the increase in fibre we need to increase water as well to keep our elimination regular.

4. Include healthy fats and adequate protein in your diet. Especially foods containing omega3 fats. Healthy fats and protein are essential for building every cell in your body. 60% of the brain is made of fat, it insulates and protects our organs and helps absorb and transport fat soluble vitamins. Protein is a component of every cell; hair, skin, muscle tissue, bone and blood. It is important for growth and development and to perform basic bodily functions as protein makes enzymes that do specific jobs in the body.

5. Be mindful. Make nutrition a priority, don’t skip meals or eat on the run. Chew and enjoy your food. Stress can cause the digestive system to shut down and direct focus elsewhere, the fight or flight response. Continued stress can mean we’re not absorbing nutrients in our food properly and can lead to digestive distress. Even taking 3 breaths before a meal can help our digestive system.


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Morning Rituals

Awhile ago I was having trouble focusing, which for a semi-A personality was a challenge. It could have been changing from school, to summer, to being a mom, to building a business and not really knowing where my focus should be. I think it was a little of ‘everything being new and not knowing where to start’. A good friend of mine shared with me her morning ritual which helped to ground and focus her daily. From that I created my own which involved quiet time, reading, drinking my lemon water, some yoga and setting some goals with positive affirmations. This can be done in the morning or in the evening if it works better but I highly recommend it. It sets the stage for the energy you want to have and gets you focused on goals for the day or week. It’s a really important part of self-care and making time for yourself, especially if you are a parent. It’s easy to get sidetracked in our fast-paced world. This is not to say it happens everyday but when it does things seem to be a lot more focused.

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Morning Lemon Water

We all know drinking water is good for us but people often take drinking water for granted. Around of 70% of the body is made up of water, it is needed by all cells and organs in the body for them to function properly. It is also used to lubricate joints, protect the spinal cord, regulate body temperature and assist with the passage and elimination of waste in the body. Keeping hydrated can have a huge impact on your overall health! To break it down, here are my top 5 reasons you should drink warm (or room temperature) pure water with a bit of lemon every morning.

  1. Improves Digestion
  2. Immune Booster
  3. Detoxifies
  4. Healthy Skin
  5. Improves Elimination

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Why Eat Organic?

I am asked this question a lot and mostly it’s closely followed by, isn’t it expensive? I want to share why I buy most of my food organic, free range and grass fed. Yes it can be expensive but there are ways to save money by eating as local as possible, buying in season and looking for sales or bulk and then freezing them. We also eat less meat each week to account for buying better quality meat. For my produce I turn to the EWG (Environmental Working Group) for their list of the “Clean Fifteen” and “Dirty Dozen” (link below). These lists refer to the fruits and vegetables that are the most and least contaminated by pesticide use. I keep these lists saved on my phone for easy reference when I’m shopping to help decided organic vs. non-organic purchases. Hopefully they will help you too.


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