I get asked this a lot.  It comes from clients curious about what happens behind the scenes, it comes from friends and family who still aren't entirely sure what I actually do, and it comes increasingly from people who are seriously considering this as a career themselves. It is a very fair question, and most of the answers out there don't do this career justice.

So here is my fully transparent answer.  I will avoid the typical polished brochure version, and give you the actual, lived-in, twenty-years-of-practice version.

But first, let me also be transparent about how I got here. 
Before I became a holistic nutritionist (over 20 years ago now!), looking back I can clearly see I was quite a mess.  I was struggling with food, struggling with my body, struggling to understand why I felt so awful when everything on paper according to the conventional system looked fine. I sat in doctor's offices and heard "your bloodwork looks normal" so many times I started to wonder if I was imagining my symptoms.

I wasn't.

And that experience, that specific kind of invisible suffering, is the reason I do this work the way I do. It is also the reason I ask the questions I ask, stay as long as I stay, and refuse to let a client leave feeling dismissed. I know what that dismissal feels like from the inside. I never want anyone sitting across from me to feel it.

Ok, before I tell you what actually happens in a day, let's bust a big myth:

The funny part about this job is how people sometimes picture a holistic nutritionist as handing out kale salad recipes and telling people to drink more water. If that's what we did, I'd have run from this career in year one.

What we really do is far more interesting, far more complex, and far more meaningful than many people expect. 

I often refer to it as detective work. It's part science, part deep listening, and part connecting dots that nobody else has thought to connect. That last part is probably the craziest aspect of it all because it highlights the gap in care in the conventional medical system.  A client comes to you exhausted, inflamed, gaining weight despite eating well, anxious in ways they cannot explain, but yet are told by their doctor that everything looks "normal."  They instantly feel gaslit, and my job is to help figure out what is really going on and why they feel the way they do. Not guess, not generalize, but actually figure it out.

That is what root cause practice looks like from the inside, and because I have always loved a good challenge, it never, ever gets old.  

What Does a Real Day Look Like in My Practice?
Well, the good news is that there is no such thing as a typical day, which is one of the things I adore most about this work because predictable and monotonous has never been something I excel in.

Ok, so let's get to it, here is what a full client day often looks like for me. 

Before the first session.

• I review the intake forms for anyone I'm seeing for the first time. A solid intake form is everything because it includes a health history going back years, current symptoms, sleep, stress, digestion, skin, cycle, energy, medications, supplements, what they eat, how they eat, their relationship with food. By the time a new client sits down with me I have already started seeing connections. Something in the history catches my eye and I start asking questions in my head before the session even begins.

The initial consultation.

• This is my favourite part of the work. A new client arrives and what happens in that first session almost never looks like what they expected. They assumed I would look at their diet and tell them what to change. Instead I ask about their childhood. Their stress. Their sleep quality in their twenties. Whether their mother had similar symptoms. Whether they have ever had a course of antibiotics that seemed to shift something. Whether their mood drops at a specific time of the month.
• I am looking at the whole person, the whole timeline, the whole picture, because illness does not happen in a vacuum and the root of what someone is experiencing today almost never started yesterday.

I had a client not long ago who was in their forties, super sharp and successful  who had been dismissed by practitioner after practitioner over the better part of a decade. She came to me half convinced that what she was experiencing was not real. About forty minutes into our first session she stopped mid-sentence, looked at me, and said "why hasn't anyone ever asked me these questions before?"

She was genuinely bewildered. I had to take a breath before I answered because the truth is I was a little bewildered too. The answers were right there. They had always been right there in her story, waiting for someone to ask the right questions.

By the end of a first session, most clients have a moment like that. You can see it happen. Something shifts and they suddenly sit up a little differently. That moment is why I do this work.

Protocol development.

• After a client session I spend time building out a clinical protocol. This is where the depth of training really matters.
  • What are the likely root causes at play?
  • What does the research say about this combination of symptoms?
• What needs to come first in the sequence, because order matters in functional health.
  • Are we dealing with gut dysbiosis that is driving the hormonal picture, or the reverse?
  • Is the fatigue adrenal, thyroid, mitochondrial, or a combination?
  • What supplements are warranted, in what forms, at what doses, and for how long?
  • What dietary shifts will have the biggest impact without being so extreme the client cannot sustain them?

I always feel like it is important to stress that a good protocol is a clinical strategy built around an individual, not a list of supplements. Building it well requires real knowledge, not surface-level wellness information or an AI search.  It is the kind of deep physiological understanding that comes from rigorous study and years of practice.

Follow-up sessions.

• These are where the magic actually happens, and where the relationship deepens. A client comes back and tells me the brain fog has lifted. The bloating they lived with for a decade is gone. They slept through the night for the first time in years.  As a practitioner that wants this kind of positive outcome for every client, there's nothing quite like that moment!

You also get sessions where something is not working and you have to think differently, adjust, dig deeper. That is part of it too, and those sessions are some of the most clinically rewarding because they sharpen your thinking in ways the easy wins never do.

Research and continuing education.

• This is non-negotiable and it takes real time because the field moves very fast. New research on the microbiome, on hormonal signalling, on the gut-brain axis, on what emerging medications like GLP-1 agonists mean for nutritional support,  if you are not staying current you are not serving your clients well. I read. I take courses. I follow researchers and clinicians I respect. Staying sharp is part of the job, and the practitioners who commit to it are the ones whose clients keep getting better and keep referring others.

The business side.

• Yes, there is a business side.  Things like client notes, scheduling, follow-up communications, billing, and if you run your own practice, all the administrative reality that comes with that. I won't pretend it doesn't exist, or that it is fun - unless of course you enjoy that sort of thing.  Admittedly, I do not. But when you love the work, the business side feels like a reasonable trade-off rather than a burden. And the freedom of running your own practice,  designing your own hours, working from wherever you want, taking on the clients that resonate with your area of deepest expertise, well, that freedom is absolutely extraordinary once you experience it.

What the Work Actually Feels Like.
Some days a client cries in session because someone finally listened. Someone finally took the time to connect the dots instead of handing them another referral or telling them their bloodwork is fine. Those days are heavy and humbling and deeply meaningful.  That is the type of thing you carry with you on the drive home.

Some days the clinical puzzle is genuinely hard and you are not sure what is going on. You have to sit with uncertainty, do more research, consult, and think carefully before acting. That is the reality of working with complex chronic health presentations and it requires a particular kind of patience and intellectual humility that nobody talks about. The willingness to say "I don't know yet, but I'm going to figure it out" is one of the most important things a good practitioner can offer.

Some days a client messages to say they just ran their first 5K, that their skin is completely clear for the first time since adolescence, that they went off a medication their doctor has been trying to wean them from for years. Those days feel like winning because something that matters actually worked.

And, conversely, some days you sit down for your first session at 9 a.m., glance up, and it is 6 p.m. Not because it was hard, because it was absorbing. Because this work holds your attention in a way that very few careers do.

After twenty years I still leave each client sessions thinking about them. Still wake up sometimes with a new angle on a complex case. Still feel something in my chest when someone messages to say they finally feel like themselves again. I don't think that ever goes away. 

Who This Career For
Not everyone, and I think it is really important to be upfront about that.

This career is for people who are genuinely curious about why the body does what it does. People who find physiology fascinating rather than intimidating. People who can hold space for complexity and who can sit with a client who is struggling without feeling the pressure to rush to fix it, but instead have the ability to listen first, hear the person in front of them, and think carefully before acting.

It is also for people who want their work to mean something.  Nearly every single client I have worked with came to me because the conventional system had not given them what they needed. They were looking for someone who would treat them as an individual, dig into the real story, and stay with them through the process of healing. That is a profound privilege and a real responsibility.

I have seen what this career looks like when someone comes to it fully prepared, clinically grounded, root cause trained, and professionally ready for the complexity of real client presentations. And I have seen what it looks like when someone is not. The difference shows up very clearly in the client consult in ways that are hard to miss. 

It is also, practically speaking, for people who are ready to be students for life. The practitioners I most admire are the ones who are still learning voraciously twenty years in. The research never stops evolving. The clinical picture is always teaching you something new. If you love learning, this career will never bore you.

Is This a Real Career that You can Make a Living Doing?
Absolutely!  And I say that as someone who has been doing this for over twenty years and built a practice that I love, on my own terms, around a life I also love.

The demand for knowledgeable, clinically grounded holistic health practitioners is not declining it is accelerating - especially with the rampant use of AI that has been largely trained in the very conventional way of thinking that causes health frustration and brings clients to you in the first place.

It is really interesting isn't it that with the sheer volume of information at our fingertips that chronic disease rates are rising?  Trust in conventional medicine is shifting and the realization that everything we consume in the media and online searches largely give us curated answers that keep people sick.  It is no surprise that people are actively seeking practitioners who will take the time, do the deep work, and treat them as a whole person rather than a collection of symptoms.  What is even more exciting is that employment growth for nutritionists is projected at 7.4% through 2033, which is faster than the average for all occupations.

In Canada specifically, extended health benefits increasingly cover holistic nutrition consultations when your credentials meet the threshold for professional registration, which means there are more and more clients that can access your services through insurance. 

The income varies but can be very high depending on how you design your practice, and private practice in year one will look very different from year five. Building a referral network takes time and being realistic about that part will save you the stress that comes with unrealistic expectations.  Ultimately, the practitioners who invest in rigorous education (not the 12-week "get-certified-quick" programs), develop strong clinical skills, and bring real depth to their work build practices that sustain and grow. There are no shortcuts that hold up over time not in this field, not when real people are trusting you with their health.

The Part Nobody Talks About
After having the pleasure of speaking with so many students over the years, the funny thing is that many people who end up doing this work did not plan to. The most common story is that came to it through their own health struggle, through a family member's diagnosis, or through years of feeling like something was missing in the work they were already doing.

That path, the one that starts with your own healing, makes you a better practitioner in so many ways that are really hard to quantify.  The bottom line of it is that because of your own experiences, you understand what it feels like to be unheard. You totally get the weight of finally being understood. You will naturally bring that into every session, whether you say it out loud or not.  It is really a beautiful thing because it is a depth of empathy that no textbook can teach and no certification can manufacture.  

For many of us, that is the reason we would not trade this work for anything.

If this resonates with you, whether you are someone looking for support with your own health or someone who is wondering whether this might be the career you have been looking for, I would love to connect. For those curious about making this a profession, come and take a look at the NutraPhoria Integrative Health Institute.  The programs offered were designed to train practitioners to be prepared for this work, clinically grounded, root cause focused, and ready to change lives from day one.

Peptides have become a powerful tool in skincare.  These small chains of amino acids work at the cellular level to help repair, restore, and rejuvenate the skin. In the right formula, they signal the body to do what it naturally knows how to do, which is heal, build, and protect.

Two peptides in particular are my favourite at the moment for healthy, resilient skin: copper peptides and neuropeptides like Argireline, which is often referred to as "topical Botox."

Let’s break down what they are, how to use them, and what to watch out for so you can make informed choices about your skincare routine.

What Are Peptides?

Peptides are short chains of amino acids that act as messengers in the skin. They tell your cells to do important things like produce more collagen, reduce inflammation, or relax tense facial muscles. Think of them as skin whisperers sending targeted messages that promote strength and elasticity.

It is important to keep in mind that not all peptides are the same. Each type has a specific role, which is why understanding them, especially in a holistic, results-driven approach, is key.

Copper Peptides (GHK-Cu) as a Skin Rebuilder

Copper peptides are naturally occurring in the body and play an important role in wound healing and tissue repair. When applied topically, GHK-Cu, which is the most researched form, helps stimulate collagen and elastin production, increase firmness, reduce inflammation, and enhance skin clarity and repair.

They also support angiogenesis, or the formation of new blood vessels, which boosts circulation and nutrient delivery to the skin.

When to use it:

• The best time to use it is nighttime, when the skin is in its natural repair cycle.
• It can be used after treatments like microneedling or exfoliation, but only once the skin barrier is calm, not immediately after if there’s redness or irritation.

You can pair it with:

• Hyaluronic acid or niacinamide for added hydration and repair.
• Avoid using alongside direct acids (like AHAs or BHAs) or vitamin C in the same routine, as low pH products can destabilize peptides.

Side effects to watch for:

• Copper peptides are generally well-tolerated, but in rare cases, can cause mild skin irritation or breakouts in those with sensitive skin or impaired barriers.
• Some people may notice temporary skin purging as cellular turnover increases.
• If you’re using prescription retinoids, introduce copper peptides slowly to avoid overstimulation.

Argireline (Acetyl Hexapeptide-8) as the “Topical Botox” Peptide

Argireline is a neuropeptide that relaxes facial muscle tension to reduce the appearance of expression lines. It works similarly to Botox by interfering with the release of neurotransmitters that cause muscle contractions, but without injections or paralysis.

It’s ideal for targeting dynamic wrinkles like crow’s feet, forehead lines, and smile lines.

When to use it:

• The best time to use is the morning and evening.  Consistency is key with this peptide.
• Apply to clean skin, focusing on areas prone to repeated movement.

Pair it with:

• Hydrators like aloe, peptides, and light moisturizers.
• Can be used in the same routine as most other ingredients, including vitamin C and hyaluronic acid

Side effects to watch for:

• Most people tolerate Argireline very well, but overuse may lead to dryness or flaking in some skin types.
• In rare cases, very sensitive skin may react with slight tingling. If this happens, use it less frequently or apply a moisturizer as a buffer.

Can You Use Both Peptides Together?

Yes, and they complement each other beautifully. Copper peptides build and repair skin structure, while Argireline helps relax expression lines at the surface level. If you want to improve elasticity and texture while also smoothing out fine lines, this combination is powerful.

Here’s a simple sample routine:

AM routine:

• Cleanse
• Apply Argireline serum to areas of expression lines
• Follow with a hydrating serum (like hyaluronic acid)
• Apply moisturizer 

PM routine:

• Cleanse
• Apply copper peptide serum
• Follow with a calming serum or light moisturizer

Avoid layering both peptides in the same routine unless the product is formulated to combine them (some are). Otherwise, separate use allows each to work optimally.

Final Thoughts on Peptides:

Peptides like copper and Argireline are ideal for anyone who wants to support their skin without over-correcting or suppressing symptoms. They align with how your skin naturally works and age gracefully, encouraging regeneration, not forcing it.

In holistic skin care, we’re always seeking tools that work in harmony with the body. These peptides do exactly that and leave the skin looking supple and glowing. 

​
Peri-menopause can feel like a wild hormonal rollercoaster.

One day, you’re feeling great, and the next, you’re hit with mood swings, night sweats, and brain fog. While shifting estrogen and progesterone levels are the usual suspects, other hidden culprits could be making things worse.

If you’re struggling with peri-menopausal symptoms and wondering why, here are some surprising (yet common) factors that may be disrupting your hormones.

1. Environmental Toxins (Xenohormones)
From plastic water bottles to household cleaners, everyday products contain synthetic chemicals called xenohormones. These substances mimic estrogen in the body, throwing off your natural balance.

Over time, exposure to these “fake” hormones can lead to worsening perimenopausal symptoms like bloating, weight gain, and mood swings. Switching to glass containers, natural cleaning products, and organic produce can help reduce exposure.

2. Gut Health Issues
Your gut isn’t just responsible for digestion, it also plays a huge role in hormone regulation.

If your gut bacteria are out of balance, your body may struggle to properly metabolize and eliminate excess estrogen. This can lead to estrogen dominance, which is linked to heavy periods, breast tenderness, and increased PMS symptoms.

Eating fibre-rich foods, probiotics, prebiotics, and fermented foods can help support a healthy gut.  

3. Chronic Stress & Cortisol Overload
Perimenopause is already a stressful time, but chronic stress makes things even worse.

When stress hormones like cortisol remain high for too long, they interfere with estrogen and progesterone balance. This can lead to anxiety, trouble sleeping, and weight gain around the midsection.

Daily stress-reduction techniques like deep breathing, meditation, or gentle exercise can help keep cortisol in check.

4. Thyroid Dysfunction
The thyroid gland controls metabolism, energy levels, and even mood. But as estrogen fluctuates in perimenopause, thyroid function can become sluggish. This often leads to fatigue, depression, and difficulty losing weight.

If you’re experiencing these symptoms, it may be worth getting a full thyroid panel (not just TSH) to check for imbalances.

5. Nutrient Deficiencies
Certain vitamins and minerals are crucial for hormone balance. Deficiencies in vitamin D, magnesium, B vitamins, and omega-3s can worsen perimenopausal symptoms like brain fog, fatigue, and mood swings.

Eating a nutrient-dense diet with plenty of leafy greens, nuts, seeds, and fatty fish can help support hormonal health.

6. Poor Sleep & Melatonin Disruption
Many women in perimenopause struggle with sleep, but did you know that lack of sleep can further disrupt your hormones?

Sleep deprivation increases cortisol and decreases melatonin, which can throw off estrogen and progesterone levels.

Creating a relaxing bedtime routine and avoiding screens before bed can improve sleep quality.

7. Too Much Artificial Light
Exposure to artificial light at night (from phones, TVs, and LED bulbs) suppresses melatonin production.

Since melatonin plays a role in hormone regulation and the sleep cycle as noted above, this can make perimenopausal issues worse.

Try using blue-light-blocking glasses or dimming lights in the evening to support your body’s natural rhythms.

8. Phytoestrogen Overload
Foods like soy, flaxseeds, and legumes contain phytoestrogens—plant compounds that mimic estrogen. While they can be beneficial for some women, too much can create hormonal imbalance. If you’re consuming large amounts of soy products and experiencing worsening symptoms, consider moderating your intake.

9. Chronic Inflammation
Low-grade inflammation from processed foods, stress, or lack of exercise can interfere with hormone signalling. This can contribute to insulin resistance, weight gain, and increased menopause-related symptoms.

Reducing sugar intake, eating an anti-inflammatory diet, and engaging in regular movement can help keep inflammation in check.

Final Thoughts
Perimenopause doesn’t have to be a losing battle. By addressing hidden hormone disruptors, you can help make this transition smoother and more manageable.

Small lifestyle changes like improving gut health, reducing toxin exposure, and managing stress can have a big impact on how you feel.

If you’re struggling with severe symptoms, consider working with a holistic nutritionist to create a personalized plan.

In my last post, we looked at collagen’s role in maintaining youthful, firm skin. Today, we’re shifting the focus to another key player in skin health: elastin.  Both are equally as important for youthful skin and elastin is often overlooked in a world bombarded with collagen supplements. 

Elastin is a protein found throughout the body, but it’s especially important in the skin, where its unique properties allow your tissues to regain shape after stretching or contracting.

Think of it as the skin’s natural “shock absorber,” working in tandem with collagen to keep your skin looking smooth, resilient, and vibrant. Without sufficient elastin, even skin with plenty of collagen might appear saggy or less elastic over time.

Elastin can also be thought of as the body's natural rubber band; it allows tissues to stretch and then return to their original shape. This elasticity is essential not only for the skin but also for organs like the lungs and blood vessels, which require flexibility to function properly.

In the skin, elastin fibres are interwoven with collagen fibres in the dermis, the layer beneath the outer epidermis. The allows collagen to provide strength and structure, and elastin to impart the ability to stretch and recoil. 

This combination ensures that when you smile, frown, or make any facial expression, your skin moves smoothly and then returns to its resting position without sagging or forming permanent lines. And this is why it is important to consider both when it comes to aging of the skin. 

As we age, the production of elastin decreases, and existing fibres can become damaged. This degradation leads to a loss of skin elasticity, resulting in sagging and the formation of wrinkles. Unlike collagen, which the body can regenerate to some extent, elastin has a very low turnover rate, making it more challenging to restore once it's damaged.

Here is an example:

• Consider someone who smiles or frowns: With healthy elastin, the skin around the cheeks and eyes would quickly return to its smooth state after the expression. However, if elastin is depleted, even with abundant collagen, those areas might remain slightly creased or saggy, showing a kind of “memory” of the facial expression. The result is a face that appears less dynamic and more drawn, with a soft, loose quality, particularly noticeable in areas like the midface, around the eyes, or along the jawline.

​
To support and protect the elastin in your skin, consider incorporating the following foods and practices into your routine:

Foods to Support Elastin:

• Citrus Fruits: 
  • Oranges, lemons, and grapefruits are rich in vitamin C, which is essential for collagen and elastin production.
• Leafy Greens: 
  • Spinach and kale provide antioxidants that protect elastin fibers from damage.
• Fatty Fish: 
  • Salmon and mackerel are high in omega-3 fatty acids, which help maintain skin elasticity.
• Nuts and Seeds: 
  • ​Almonds and sunflower seeds offer vitamin E, supporting skin health and protecting elastin.
• Organic Soy Products: 
  • Foods like tofu and soy milk contain isoflavones that may help preserve skin elasticity.

Practices to Preserve Elastin:

• Sun Protection: 
  • Applying a non-toxic broad-spectrum sunscreen on the face if you are outdoors for an extended length of time helps prevent UV rays from degrading elastin fibres.
• Hydration: 
  • Keeping your skin well-moisturized maintains its suppleness and supports elastin function.
• Healthy Diet: 
  • ​Consuming a balanced diet rich in antioxidants helps protect elastin from oxidative stress.
• Regular Exercise: 
  • Physical activity improves blood circulation, delivering nutrients that support skin health.
• Avoid Smoking: 
  • ​Smoking accelerates the breakdown of both elastin and collagen, leading to premature skin aging.

Loss of elasticity, even in the presence of collagen, contributes to the signs of aging: subtle sagging, more persistent fine lines, and an overall look that appears less lively. Maintaining both collagen and elastin is key to keeping skin not only firm but also supple and youthful.
​
If you missed the post on collaged, click the button below to check it out! 

In this post, we’ll explore foods that help boost collagen levels for a radiant complexion and vibrant skin health.  
​
Collagen is a vital protein that provides structure to our skin, bones, and connective tissues.  It is also the foundation of youthful skin. 

• When collagen levels are high, the skin maintains its natural elasticity, reducing sagging and preventing fine lines from becoming deep wrinkles.
• Collagen interacts with elastin and hyaluronic acid in the skin, which work together to retain moisture and maintain a smooth, plump texture.

As we age, the body's natural collagen production declines, leading to wrinkles, joint discomfort, and reduced skin elasticity.

Incorporating specific foods into the diet can naturally boost collagen synthesis.

Here are a few:

1. Bone Broth
Bone broth is made by simmering animal bones and connective tissues, releasing collagen into the broth.

When consumed, this collagen is broken down into amino acids that support your body's own collagen production.

Bone broth also contains gelatin, which may help improve joint health and skin elasticity.

2. Citrus Fruits
Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, a nutrient essential for collagen synthesis.

Vitamin C acts as a cofactor in the enzymatic processes that stabilize and cross-link collagen molecules, boosting their strength and durability.
Its antioxidant properties also protect existing collagen from free radical damage.

3. Leafy Greens
Leafy greens such as spinach, and Swiss chard are packed with nutrients that promote collagen production.
They are particularly rich in vitamin C, which is essential for the synthesis of collagen.

In addition to vitamin C, leafy greens are also loaded with chlorophyll, which has been shown to increase the precursor to collagen in the skin, supporting collagen production and protecting the skin from UV damage and other environmental stressors.

4. Garlic
Garlic is loaded with sulfur compounds, especially allicin, which plays a significant role in stabilizing collagen molecules. This stabilization helps maintain the effectiveness and integrity of collagen in the body, supporting the health of skin, joints, and connective tissues.

Garlic also possesses anti-inflammatory properties that can help reduce inflammation and promote overall skin health.

5. Eggs
Eggs, particularly the yolks, are an excellent source of essential amino acids like glycine and proline, which are the building blocks of collagen.
These amino acids stimulate collagen synthesis in the skin, bones, and connective tissues.

Eggs provide sulphur, a trace mineral necessary for collagen production, and lutein, an antioxidant that supports skin hydration and elasticity.

Final Thoughts
Incorporating these foods into your daily diet can naturally enhance your body's collagen production, leading to healthier skin, stronger joints, and improved overall well-being.

Remember, a balanced diet rich in these nutrients, combined with a healthy lifestyle, is key to maintaining optimal collagen levels as you age.

Don't miss the next post on how to maintain elastin - a key player that works with collagen for healthy skin. 

I have used natural oils for skin care since I was in my early 20s.  I rotate through them using the thicker oils in the winter and lighter oils in the summer.  I also combine the oils with Gua Sha and cupping.  

Let's look at the properties of coconut oil, jojoba oil, and castor oil, and how they can enhance your skincare routine while giving you a youthful glow.

Coconut Oil

• Derived from the meat of mature coconuts, coconut oil is known for its moisturizing properties. It's rich in medium-chain fatty acids, particularly lauric acid, which has antimicrobial benefits.
• This makes coconut oil effective in hydrating the skin and protecting it from certain bacteria.
• Caution: individuals with oily or acne-prone skin should use it cautiously, as it can clog pores in some cases.  In other cases, the anti-bacterial properties can be helpful so as with most things in life, it is very individualized. 

Jojoba Oil

• Extracted from the seeds of the jojoba plant, jojoba oil closely resembles the skin's natural sebum. This allows it to balance oil production, making it suitable for a variety of skin types.
• Jojoba oil is lightweight, non-comedogenic, and easily absorbed, providing hydration without leaving a greasy residue.
• Its anti-inflammatory properties can also help soothe irritated skin.

Castor Oil

• Sourced from castor beans, castor oil is a thick oil known for its humectant properties.  This means it helps retain moisture by preventing water loss through the outer layer of the skin.
• It's rich in ricinoleic acid, which has anti-inflammatory and antimicrobial effects.
• Due to its thickness, you may want to blend it with lighter oils to enhance application and absorption.

Enhancing Anti-Aging Benefits with Essential Oils

To take it a step further and boost the anti-aging effects of these carrier oils, incorporating certain essential oils can be beneficial:

• Frankincense Oil:
  • Helps promote cell regeneration and maintain skin elasticity.  It can also help reduce the appearance of fine lines and wrinkles.
• Rose Oil:
  • Thanks to its antioxidant properties, rose oil combats free radicals, helping to prevent skin aging and reduce redness.
• Clary Sage Oil:
  • This oil provides antioxidant properties that can help prevent DNA and protein damage, potentially translating to anti-aging benefits when used on the skin.

Create Your Own Anti-Aging Serum

1.  Choose a Carrier Oil:

• Select coconut, jojoba, or castor oil based on your skin type and preferences.

2.  Add Essential Oils:

• For every 10 ml of carrier oil, add 3-5 drops of your chosen essential oil(s).

3.  Mix and Store:

• Combine the oils in a dark glass bottle to protect from light, and store in a cool, dry place.

4.  Application:

• After cleansing, apply a few drops to your face and neck, gently massaging in upward circular motions.

* Remember to perform a patch test before applying any new oil blend to ensure you don't have an adverse reaction.

By integrating these natural oils into your skincare routine, you will also be reducing your toxin load because store bought skin care lines are more often than not filled with chemicals and toxins.  

Carbs - one day you are told to eat them, the next you are told to avoid them at all costs.   So what is the bottom line? . 

Truth is you need carbs, and enough of them to function properly...as a sane person.   No joke, severe carb restriction can conjure up a variety of mood related issues for some people. 

1.  They are a primary Energy Source

• Carbohydrates are typically the first macronutrient your body turns to for quick energy. Glucose from carbohydrate metabolism provides the “fuel” for cells in muscles and organs (including the brain) to function at their best.

2.  They play a role in blood Sugar Regulation

• When carbohydrates are consumed, they break down into glucose, which is absorbed into the bloodstream. This triggers insulin release, helping usher glucose into cells.
• An appropriate amount of dietary carbohydrates helps maintain steady blood sugar levels, preventing drastic highs and lows.

3.  They Provide Metabolic Support

• Carbs play an important role in synthesizing specific amino acids and supporting thyroid function. They also help spare protein for its primary roles (e.g., building and repairing tissues) rather than using it as a backup energy source.

4.  They Impact Gut Health

• Many carbohydrate-rich food especially fruits and vegetables, contain fibre, which supports a healthy gut microbiome.
• Beneficial gut bacteria feed on soluble fibre, producing short-chain fatty acids that assist in immune balance and intestinal wall integrity.

​Below I have compiled a list of the 10 most common signs that you may not be getting enough carbs.   If any of these resonate with you, don't run out and eat a pasta salad, or a loaf of french bread. 

Instead, focus more on foods like fruit and starchy root vegetables to take advantage of the vitamins, minerals, antioxidants, and phytochemicals they provide. These essential nutrients support numerous bodily processes, from immune response to skin health.  Whole grains are ok on occasion but should not make up the bulk of your carbohydrate intake.  

1) You are having trouble sleeping

• Carbs indirectly increase tryptophan in the body which is a calming amino acid that helps promote relaxation and sleep. 
• Low carbohydrate availability may increase stress hormone levels (e.g., cortisol), which can disrupt sleep cycles.
• A modest boost in healthy carbs can help stabilize blood sugar and promote more restful sleep.

2) Your breath is stinky

• Low carb intake causes the body to start using more fat as energy which generates ketones. 
• Bad breath arises when the body starts producing ammonia in the breath due to excessive protein or acetone produced by ketosis.

3) You are suddenly struggling at the gym

• Muscles use stored glycogen as their primary fuel during moderate- to high-intensity exercise.
• Consuming an inadequate amount of carbs diminishes glycogen stores, compromising power, endurance, and post-workout recovery.

4) You are moody

• Carbs play a role in serotonin production.  Serotonin is a neurotransmitter that contributes to feelings of well-being and happiness.
• Too few carbs can interfere with serotonin levels, leading to irritability and emotional fluctuations.

5)  Your brain is fuzzy & concentration is off

• The brain relies heavily on glucose for optimal function, especially in people not adapted to a ketogenic diet.
• If you’re chronically low on carbs, your brain might not get the quick energy it needs, impacting cognitive performance.

6) Constipation or Irregular Bowel Movements

• If you find yourself straining during bowel movements, experiencing decreased frequency, or having discomfort in the lower abdomen along with your low-carb diet; you likely need fibre.
• Many carbohydrate foods (like fruits, vegetables, and certain grains) supply dietary fibre. Fibre aids in intestinal motility, softens stool, and fosters beneficial gut bacteria. Insufficient fibre often leads to digestive irregularities.

7)  Your anxiety levels have increased. 

• This goes back to the serotonin production again.  Low levels of serotonin in the brain have been linked to anxiety.   The one portion of the population who this does not apply to is those with insulin resistance - in which case reducing carb intake can have the opposite effect on anxiety and improve mood disorders. 

8) You are fatigued

• Low carbohydrate intake can reduce glycogen stores in muscles and the liver. This results in limited readily available energy. Over time, depleted glycogen forces the body to rely on fat or protein for fuel.
• While fat adaptation can be beneficial for some, and therapeutic in certain situations, sustained low carb intake may leave you feeling drained if your metabolism isn’t well-adapted or if your overall calorie intake is insufficient.

9) Cravings for Sweets or Starches

• When the body senses insufficient glucose, it triggers hunger signals in the brain to seek out quick energy sources.
• This primal feedback loop is meant to ensure survival but can manifest as sudden and very intense sweet cravings if carbohydrate intake is too low over time

10) Dry Skin or Thinning Hair

• Chronic under-eating of carbohydrates (and overall calories) can signal the body to prioritize energy for essential functions at the expense of skin and hair health.
• Hormonal imbalances related to low carb intake may also affect the body’s ability to nourish these tissues.

While some individuals may thrive on lower-carbohydrate diets in specific situations, it’s is important to remember that carbohydrates are not the enemy. Also keep in mind that we are all wired differently.  One size does NOT fit all, and while one person may benefit from a low carb diet, others simply do not. 

Listen to your body and tweak whatever you are doing if it feels 'off'.  If the way you are currently eating leaves you feeling moody, depressed or anxious; or if you are struggling with lack of energy or sleep issues, it is time to rethink what you are doing. 

​So you have been doing all the 'right things', but can't seem to drop the weight.  Or maybe you have hit a plateau and have no idea what to do next. 

Either way, there are hidden saboteurs that may be messing with your health goals.  Let's begin by taking a look at the metabolic system. 

Understanding the Metabolic System and Weight Loss
The body’s metabolic system is an complex network of chemical processes responsible for converting the food we eat into energy, building and repairing tissues, and regulating numerous hormonal functions.
The metabolic system includes:

• Resting Metabolism
  • The base amount of energy used for involuntary processes like breathing and heartbeat.
• Thermogenesis
  • The heat produced from digesting food, which contributes to daily energy expenditure.
• Energy for Activity
  • The calories burned through exercise and other movements throughout the day.

Weight loss, under normal conditions, happens when you continuously expend more energy than you consume, prompting the body to tap into fat stores.  Problems with this process arise if certain factors disrupt metabolic function such as hormonal imbalances, chronic stress, or nutrient deficiencies and losing weight can be difficult.

Below are 10 reasons that commonly contribute to weight loss resistance, along with insights on how they can affect your metabolic system.

1) Chronic stress:

• Stress activates the fight-or-flight response, which is the body’s involuntary response to a threat that makes your heart pound and your breath shorten. The main hormone released during this response is the stress hormone Cortisol.
• Today’s modern, deadline filled, over-scheduled lifestyle can overtax the adrenal glands, which causes stress and causes the body to produce way too much Cortisol.
• Raised Cortisol boosts your insulin levels, which can cause you to pack on the pounds, especially around the midsection. 
• Cortisol automatically kicks up your appetite, prompting you not only to want to eat huge quantities of food, but to want sweets and simple carbohydrate foods in particular.  These foods ultimately make insulin levels spike and then plummet, which will leave you caught in a vicious cycle of feeling hungrier than ever-and eating again.  It is a vicious cycle.

2) Artificially sweetened diet foods and drinks:

• A huge mistake many people make is thinking that artificial sweeteners are the answer. On the contrary: studies have shown that those who consume foods with artificial sweeteners have a 41% increases risk of becoming overweight or obese. The reasoning is that artificial sweeteners confuse the body’s ability to recognize that it has had enough food and it causes more cravings for sweet food to make up for the calorie deficit.
• When your body is not fed nutrients, it asks again and again for more food, triggering the heavy-duty cravings.
• Artificial sweeteners can also cause havoc with your metabolism in the same way sugar does. The best bet is an all-natural sweetener, like stevia.

3) Undetected food sensitivity, or intolerance:

• Chronic inflammation from undiagnosed food intolerances or sensitivities can stress the immune system, disrupt hormone balance, and affect digestion.  This makes weight loss more challenging.
• There are distinct signs to watch for when eating foods. These signs can include fatigue, bloating, weight gain, diarrhea, gas, and other digestive issues.
• Blood tests diets can confirm food intolerances and sensitivities if you suspect you are having issues with a certain food.  
• Once you identify the offending food in your diet and learn to avoid it, your body and health will begin to change. As a result of identifying a sensitivity to gluten or dairy for example, many people will find they naturally begin to lose weight as digestion improves, and cravings begin to fade.

4) Toxic products in your home:

• Toxic chemicals from common household cleaning agents, cosmetics, plastics and more are being stored in the fat tissues of your body fuelling disease, slowing your metabolism, and adding up to unhealthy weight gain. Chemicals, such as polychlorinated biphenyls (PCBs), disrupt normal endocrine activity in the body.
• These hormone disruptors can fatten you in many ways, including interfering with the activity of estrogens, androgens, and other hormones that regulate fat metabolism in the body.
• Choosing non-toxic items over toxic ones, using a carbon water filter, choosing glass over plastic and metal, moving towards more natural cleaning products, and being aware of the biggest offenders can go a long way to detoxifying your life and looking and feeling better.

5) Excessive Calorie Restriction

• While cutting calories can be part of a weight loss strategy, severely restricting intake can slow the metabolic rate. 
• This means it reduces the number of calories it burns at rest essentially slowing down your metabolic rate to conserve energy. This is called metabolic adaptation and is a major weight loss roadblock.  You tend to lose weight quickly at first, but it stalls forcing you to eat even less to continue the weight loss, essentially going into full starvation mode. 
• Focus on nutrient-dense foods and moderate caloric deficits. Sudden, drastic reductions often backfire, leading to plateaus and potential nutrient deficiencies.
• By giving your body adequate energy and nutrients, it allows your metabolism to function efficiently, maintain or build muscle mass, and keep stress hormones in check.

6) Hormone imbalances:

• Hormones have a lot of responsibility in the body.  Hormones tell you you’re hungry; hormones tell you when you’re full. Hormones tell your body what to do with that food — whether to store it or burn it as fuel. Hormones tell your body how to consume energy stores when you exercise, hormones control almost every aspect of how you gain or lose weight.
• Imbalances in estrogen, testosterone, progesterone, and other (ie stress & hunger) hormones can hamper weight loss. For example, high estrogen levels can trigger fluid retention and fat storage.
• When it comes to weight loss, having balanced hormones is absolutely crucial.   This can be done through tailored nutrition, stress reduction, and targeted supplementation.

7) Thyroid Dysfunction

• The thyroid gland regulates metabolic rate.
• Hypothyroidism (underactive thyroid) often results in fatigue, slowed metabolism, and difficulty losing weight.

8) Chronic Low-Grade Inflammation

• Inflammation drives hormonal imbalance, especially the two hunger hormones insulin and leptin, increasing the likelihood of storing fat.
• Chronic, systemic inflammation can be reduced by identifying root triggers like stress, an anti-inflammatory diet, and targeted supplementation. 

9) Imbalanced Blood Sugar

• Large swings in blood sugar trigger the body to release insulin.
• Chronic insulin surges can lead cells to become less responsive to insulin (insulin resistance), forcing the body to produce even more insulin to regulate blood glucose.
• When insulin resistance develops and cells (particularly liver and muscle) resist insulin’s signal, glucose remains in the bloodstream.
• The pancreas responds by pumping out even more insulin in an attempt to bring blood glucose down. This leads to chronically elevated insulin levels.
• Constant high insulin both ramps up fat storage and prevents fat breakdown.
• Chronic spikes and crashes in blood glucose can also create a metabolic domino effect, disrupting hormones, energy utilization, and appetite signals.  The result?  You crave more, eat more, and cause more spikes.  It is a viscous cycle.  

10) Medications

• Weight gain can often be a side effect of some medications. Psychiatric medications to treat bipolar disorder, schizophrenia, and depression, along with heart medications like beta blockers, commonly cause weight gain.
• If you suspect your medications may be behind your weight gain, you may want to schedule an appointment with your doctor to discuss alternative solutions.

Chronic inflammation is a serious problem for millions of people and is considered the root of MANY health issues from heart disease to cancer.

With a few small changes listed below, inflammation can be reduced significantly and you can start enjoying life again. 

For the record, not all inflammation is bad.  Inflammation by nature is an essential part of your body’s attempt to heal itself, it’s a common, natural, innate response to injury, pain, illness, and stress and your survival literally depends on it. Inflammation is identified on the surface of the body as local redness, heat, swelling and pain. It is not only helpful, but necessary in many situations – without inflammation, wounds would never heal.  This type of useful response is called acute inflammation.

While acute inflammation has it’s rightful place in the body, chronic low-grade inflammation does not and been linked as an underlying cause of premature aging, aches and pains, and illnesses including heart disease, cancer, strokes, MS, and Alzheimer’s. This type of inflammation that persists and serves no true purpose, damages the body. Certain illnesses, stress, lack of exercise, genetic predisposition, exposure to toxins and diet can all contribute to chronic inflammation.

Acute inflammation:
Has a rapid onset and quickly becomes severe. Signs and symptoms are only present for a few days, but in some cases may persist for a few weeks.

• Examples of acute inflammation include: sore throat from a cold or flu, a cut, a bee sting, and a sprain.

Chronic (systemic) inflammation:
Can be caused by persistent acute inflammation or an autoimmune reaction and can last for several months and even years.

• Examples of chronic inflammation include: asthma, rheumatoid arthritis, hay fever, psoriasis, allergies, Chron’s disease, and tuberculosis.

C reactive protein (CRP) increases in your blood with increased levels of inflammation. CRP is also the most widely used test given today to measure inflammation in the body and is often measured in conjunction with other blood tests.   A CRP level of less than 5 mg per liter of blood is considered normal.

Many experts believe that even slight elevations in CRP are associated with an increased risk for heart attack, stroke, diabetes and other diseases.

So what to do?  Make changes.  The sooner the better. 

There are a few small things that you can right away that will make a huge difference in your day and how you feel. 

1) Start your day with a glass of lemon water.
2) Eat more of the foods listed in the info-graphic below and avoid the inflammation causing foods. 
3) Avoid alcohol, toxins, and processed foods. 

One of the first things people notice when they switch up their diet to anti-inflammatory foods, is a drastic reduction in headaches, and chronic pain.

Where and how you store your food has a huge impact on how long it will last.  I found this out the hard way when my basil kept wilting and turning brown in the fridge.  Turns out it is one herb that should be left at room temp - doh!

If you have ever popped a handful of seeds in your mouth only to realize they taste funky - I am guessing those seeds were stored in your cupboard instead of in the fridge.

I have a few other items listed below that should be stored in the fridge - a couple  may surprise you.  

GO fat free

• The low-fat craze of the 1980s demonized fats, leading to a surge in low-fat, high-sugar processed foods. This poor advice has been directly linked to increased rates of obesity, diabetes, and cardiovascular disease.
• *Insert picture of raisin.*  That is kind of what comes to mind when I think of a fat free diet.  Dried and shrivelled.  I don't know about you, but that is not the goal for my body. 
• Remember...fat does not make you fat.  Nor is it bad for you when you choose the right types of fat like the kind that comes from coconut oil, seafood, flax, chia, hemp, nuts & seeds, olive oil, and avocado.  For the record, all of these foods are loaded with other health boosting nutrients as well. 
• You NEED fat to absorb fat soluble vitamins A, E, D, & K.
• Fat lubricates your joints, nourishes your brain, adds a glow to your skin, hair and nails.   Repeat after me:  "fat is my friend".
• Healthy fats are essential for brain function, hormone production, and reducing inflammation.

PS - "Fat free" on a label can be translated into:  "we have replaced the fat with sugar and a plethora of chemicals".  A piece of cardboard would taste better.   No thanks. 

Choose margarine over butter

• Have you ever read the ingredients list on the side of a tub of margarine?  Personally, you could not pay me to eat margarine.  
• Margarine is made from chemically processed vegetable oils, which have generally been bleached, flavoured, coloured, and deodorized to make it ‘edible’.
• The calorie count of margarine is similar to butter, but people tend to eat more of it because they think it’s healthier.  
• Ultimately anything that contains multiple ingredients that have been this processed is a bad choice when there are alternatives that are healthier, cleaner, less processed, and even offer the added bonus of health benefits.  It’s a no-brainer.  Other margarine alternatives: coconut oil, ghee, or olive oil.

Gluten free foods are good for you

• “gluten-free” does NOT automatically mean healthy.   Processed is processed, so if you are switching for the sake of general health, or weigh loss – and think the “gluten free” stamp means you are getting a healthy product, you are in for a  surprise.  
• Going gluten free should mean incorporating more real food vs ultra-processed and packaged junk.  Thankfully there are many gluten free products that are healthy and fit the bill, but there are also many that don’t.  Many gluten free packaged foods cannot be found with organic ingredients, are full of GMO’s, and are higher in calories than their gluten-containing counterparts.
• Stay away from processed foods, don’t buy it just because it says ‘gluten free’.  
• The best gluten free foods come as just ONE ingredient:  fruit, vegetables, meat, organic fermented soy products, quinoa, etc.

Stay away from eggs

• We have all been brainwashed to believe the cholesterol in egg yolks is a heart attack in the making.   Did you know Studies have found that eating dietary cholesterol through egg yolks can actually boost a person's HDL, or "good," cholesterol.   Eating eggs can also change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which has been linked to a reduced heart disease risk.   
• Cholesterol plays a critical part in producing cell membranes, hormones, vitamin D, and fat digestion, among many other things.  Your body requires cholesterol to survive, which is why it produces it.
• Compared to egg whites, which offer nothing more than protein I might add; the egg yolk contains all of the health boosting carotenoids, essential fatty acids, vitamins A, B's, D, E, and K.  Egg yolks are a great source of choline, a nutrient most people don't get enough of which reduces inflammation while boosting brain and liver health.  Choline is also plays a part in helping the body produce 'happiness' hormones like serotonin,  dopamine, & norephinephrine in addition to being important for a developing fetus.  

Artificial sweeteners will help you lose weight

• Artificial sweeteners have been marketed as a dieters dream product but studies have shown a link between artificial sweetener consumption and weight gain including a 36% greater relative risk of developing metabolic syndrome and a 67% greater relative risk of developing type 2 diabetes compared with non-consumption.  Hmmm...
• The other problem with artificial chemically laden sweeteners is that they are linked to a slew of unpleasant side effects including headaches, confusion, dizziness, reduced good bacteria in the gut, depression, tremors, joint pain, fatigue, migraines, change in heart rate, and more – but I trust this paints a pretty clear picture.

Eat every 2 hours to rev your metabolism

• Studies have found no advantage to eating more frequent and smaller meals & going four or five (or even eight!) hours between normally-sized meals will not make your metabolism slow down.   In reality, spacing meals out give the body a chance to digest and utilize the calories and nutrients of a meal before moving on to the next one. 
• It is totally natural for humans to eat fewer meals per day and sometimes go long time periods without food - that is what we are built for. 
• Having your last meal by 6pm, and giving your digestive system a break until morning is a great intermittent fasting practice to keep your weight in check, and have your body work optimally.
• Intermittent fasting promotes metabolic health. Blood sugar stability and improved insulin sensitivity are better achieved by focusing on meal quality rather than quantity.

​
Calories Are All That Matter

• ​This advice completely ignores the complexity of the human metabolism.
• While caloric intake does play a role in weight management, not all calories are created equal.
• A 100-calorie snack of processed crackers will affect your body differently than 100 calories from a handful of almonds.
• Someone who eats a high sugar diet containing the same amount of calories as someone who eats a balanced diet will more often than not weigh more, be more bloated looking, and have a significantly rounder waistline.  Sugary foods affect blood sugar balance which effects metabolism and digestion.
• Food is more than just fuel; it’s information for your body. Nutrient density, glycemic load, and the impact on hormones and gut microbiota cannot be overlooked.
• A calorie-focused diet can often overlook the importance of whole, nutrient-rich foods that promote satiety, energy, and overall health.

Supplements Are a Waste of Money

• While it’s true that not everyone needs supplements, dismissing them entirely ignores the role they play in addressing nutrient deficiencies, supporting chronic conditions, or enhancing health.
• A food-first approach is always best, but it does not always do the job of meeting nutrient needs. 
• High-quality supplements can fill gaps caused by modern farming practices, poor soil health, or unique individual needs.
• It’s important to choose carefully with targeted, practitioner-recommended supplements rather than blindly following trends.

Cut carbs

• While low-carb diets can benefit some individuals, demonizing all carbohydrates overlooks their role in a balanced diet. 
• The couple caveats to this is if you are following a keto diet short-term or for therapeutic reasons, which forces fat to make up for the reduction of carbs or have opted for a carnivore diet   
• Carbs are not the enemy; it all comes down to WHAT carbs you are eating and how much.   
• While it is true that excessive intakes of refined simple carbohydrates, like white bread, white rice, or sugary foods does lead to weight gain, mood fluctuations, and foggy brain; research is very clear that fibre-rich, slow burning complex carbohydrates, such as small amounts of whole grains if you can tolerate them (things like, quinoa, oatmeal etc),  in addition to moderate amounts of fruit and vegetables, are important for overall health. 
• Part of a balanced diet, means allocating 20-30% of your diet to healthy carbs...and for the record won't make you fat like many carb free diets would like you to believe; it can actually help you lose weight while giving you the energy you need to rock your workouts.  
• Carbohydrates should be personalized based on individual needs, activity levels, and metabolic health. 

You Can Out-Exercise a Bad Diet

• Exercise is essential for health and wellness, but it cannot counteract the vast negative effects of a bad diet. Relying on this advice often leads to frustration and a cycle of overeating and overexercising.
• Nutrition and movement are synergistic. A nutrient-dense diet fuels your body for optimal performance and recovery.
• Remember, exercise complements a healthy diet but cannot replace the foundational role dietary choices play in overall health.

Plant-Based Diets Are Automatically Healthy

• Plant-based diets can be incredibly healthy, but they’re not inherently so.
  
• Far too many plant-based processed foods, such as mock meats or vegan desserts, are high in sugar, refined oils, and additives, yet sold as a healthy alternative. 
• A truly healthy plant-based diet prioritizes whole foods like vegetables, fruits, legumes, nuts, and seeds. Balance and variety are also essential, as is ensuring adequate intake of nutrients like B12, vitamin D, iron, and omega-3s.

​

When was the last time to took a peek at the ingredients list on the box of granola bars in your cupboard?   Making your own is not only much healthier but also super easy.  As an added bonus, it tastes WAY better too.  
I find a way to add chocolate to everything.  I love chocolate, and for good reason!   It is a source of iron, copper, magnesium, manganese, zinc & antioxidants.   It has been shown to lower blood pressure, increase HDL while lowering LDL cholesterol, and boosts serotonin production = better mood!   

Tip:  this only applies when you buy dark chocolate - ie over 70% cocao, NOT your average bar in the grocery line up. 

In just a few minutes you can have a tray of these ready to enjoy!

INGREDIENTS:

Granola Bars:

• 1 Cup shaved almonds

• 2 Cups oats
• 1 Cup shredded coconut
• 1/4 Cup coconut oil
• 1/3 Cup applesauce
• 1/4 Cup honey or maple syrup
• 1 Tsp vanilla
• 1/4 Tsp Cinnamon

INSTRUCTIONS:

Toast oats for 10 minutes @ 350 for added flavor prior to mixing with other ingredients. 
Combine almonds, oats, & coconut in a bowl.  In a saucepan melt the coconut oil & remove from heat.  Add the remaining  ingredients and stir well.   Add the coconut oil mixture to the oat mixture and mix well so that all of the dry ingredients are moist.
Press into a greased baking pan and bake at 350 for 10 minutes.   Remove from heat and cool. 

Chocolate Peanut Butter Sauce:

• 1 Tbsp coconut oil
• 1 Tbsp peanut butter (optional due to allergies for school lunches etc - add an extra tbsp of coconut oil if you are omitting peanut butter)
• 1 Tbsp maple syrup
• 1/4 Cup organic cacao powder
  1 Tsp vanilla

INSTRUCTIONS:
Melt the coconut oil in a small saucepan, remove from heat & add in the remaining ingredients stirring well. 

Drizzle the chocolate sauce on the cooled granola bars & place pan in fridge for about 1 hour.   Cut, serve and enjoy!  

Tip:  Store in fridge.   Bars can be frozen for later use to to keep their consistency in a lunch box. 

Someone asked me today what "healthy" looked like to me.  There are varying opinions on this and while we could sit and squabble over BMI's, BMR's, size of thighs or 'idea'l weight, most are flawed, and frankly none of that really matters. 

What does matter is how you FEEL.  There are a few questions I ask clients to get a feel for their level of self 'comfort'.   This is where it gets tricky.  

Don't get caught up on a number, there are way more important things to worry about...
Here is the takeaway:  being uncomfortable is the key to change
Being uncomfortable with your body, your life, your job, your relationships - whatever it is, it is NOT necessarily a bad thing.   Being uncomfortable is what lights that little fire called motivation, it is what makes us realize we need to do things differently.  It is the voice that says "this is not working for you, time to do something differently".   In this situation, discomfort should be acknowledged, not shied away from.  

How does this relate to your body?   Feelings of 'discomfort' can include things like...

• Diabetes
• Heart disease
• Heartburn
• Reflux
• Inflammation
• Chronic pain
• Headaches
• Bloating
• Foggy mind
• Anxiety
• Depression
• Unproductive
• Fatigue
• Reduction in quality of life

These are all REAL site effects of obesity & lack of activity, and cannot be discounted.  Sound uncomfortable?   You betcha! 

With all this talk lately about accepting your body as it is, and how bodies are capable of anything at any weight is fantastic for some - like those who are naturally plus sized living an active, healthy life.   For those who are clinically obese (much different from 'plus size'), it is an entirely different scenario, and a different conversation.  People who fall into the obese category should be encouraged towards positive change and yes...weight loss. 

The beauty of it is that anything is possible, and change can happen if you are honest with yourself, and learn to love yourself.  

After working with hundreds of clients over the years, I have noticed a common thread.  We are all looking for an excuse to be able to eat what we want without negative health consequences.  Oh in a perfect world!  I have also noticed that there are commonly held misconceptions many of my overweight clients hold on to such as;  they have a 'slow metabolism', they have a 'wonky thyroid', their bodies are 'just meant to be overweight', they 'eat well and can't understand why they aren't losing weight'.  

While a very small number of people do legitimately have thyroid and metabolism issues, the majority have full control over their results.  It is also important to note that most people drastically underestimate the food they eat and overestimate the physical activity they do.  The other thing that is largely overlooked, is the impact of food addiction, emotional eating, environmental toxins, blood sugar regulation, and hormone balance on results, or lack therof. 

Look, I get it.   We are a culture that loves food yet we live in a youth & fitness obsessed world that has unrealistic standards of beauty.  At the same time we are experiencing unprecedented rates of obesity.  We are bombarded by unhealthy, cheap, addicting, fattening, seductively marketed food that is available day or night.  You want a burger at 3am?  No problemo!  Most people can probably find one within a mile radius of their house.  

While it is true that not everybody can be thin, or even want to be for that matter, you can certainly avoid being obese and it needs to be said that our goal should still be just that: reducing the rates of obesity by acknowledging you are damn uncomfortable.   

For me to be thin, I would have to nearly starve myself.  This I know and this I accept.  My body likes to have a little trunk junk, and my family prefers the mommy who who eats - she is a lot nicer!   I have always been curvy and I am a-ok with that but I also have to be very careful around holidays etc because I can gain quickly and amounts as small as 5-10 lbs are felt in the way of body aches, foggy brain, and fatigue.  That is how I know I have strayed from an ideal diet, and my ideal size.  For you it may be different, but we all have a physiological gauge that goes off to trigger the 'uncomfortable' feeling.  

A word on Body Love:  Loving your body means taking care of your body.  Choosing food that nourishes, and heals vs food that inflames, sickens and creates obesity.   Ideal weight will naturally follow effortlessly when you start eating for HEALTH instead of weight loss.

It does not start or end there.  The other component is healing the soul.  Making good choices requires a healthy mindset.  This is where the chicken/egg scenario becomes front and center.  What comes first?  Great question, and nobody really has a definitive answer because what is true for you may not be true for the guy next to you.  

While all the smarty-pants are trying to figure it out, my recommendation is to begin to nurture BOTH.  At the same time.  As one.  Often a toxin free, clean mind/body is the key to unleashing the answers to barriers and trauma you have in your life.  When you stop medicating you are forced to face it, and in facing it, you can heal it. 

You can proudly scream from the rooftops that you love yourself and your body until you are blue in the face, but if your food and lifestyle choices don't back up your words, your body will surely give you away.  

Remember, it is not size that reflects how you are treating that beautiful, amazing body of yours.  It is your dull hair & skin, bloating, an large amount of belly fat disproportionate to the rest of you, the dark circles under your eyes, the hard-to-miss wincing when you take a step, your moodiness, rash of pimples across your chin, or the afternoon nod off at your desk; its SO much more than a number on the scale.  These are the things that matter.   We come in all shapes and sizes.   Find your ideal size not by an ideal number, but by an ideal way of feeling.   Connect with your body, and be true to yourself.  

You will know you reached your 'ideal' mark  when the chronic aches and pains are gone, and your energy levels are soaring.  When you can keep up with your little one at the park without doubling over, or when you no longer need your diabetes, cholesterol, anxiety or depression medication.   You will know you are at your ideal when you finally start having a restful night sleep and don't need 12 cups of coffee to get through the day.  When your hair, eyes and skin starts to glow.  When you have better focus, motivation, and attention.   You are the only one who can decide that for yourself. 

Get uncomfortable for the RIGHT reasons, and never lose that connection. 

Did you know that the majority of the health of your immune system (roughly 80%) and mental health is reliant on the health of your gut?   The cells in the gut outnumber the cells in the body 10/1!   

How and what you eat determines what kind of bacteria is in your body.  Eating sugar and processed foods, taking antibiotics and NSAID’s help fuel the pathogenic bacteria growth; where in contrast, eating natural foods help the beneficial bacteria to grow.   Ultimately a balanced flora is ideal with the good bacterial far outnumbering the bad.  ​
Studies have found a link between increasing rates of autoimmune disorders such as asthma and inflammatory bowel disease and the disruption of balance among flora microbiota.  

It is also estimated that close to 70% of the population at some time has, or is suffering from digestive difficulties.  Digestive disturbance is one of the most common conditions reported to general practitioners.

So...our Healthy Holistic Habit #1 is to get more little wigglies in your diet!