3 Healthy Habits to Start at the Office Today!

Here are my top 3 Healthy Habits to Start at the Office Today!

Getting back into that office work routine, after having to leave that environment for months, can be challenging especially when you have established a working from home routine. The office is a place that we spend a lot of our time, especially those of us who work more than the 40 hour typical work week. It is so important to focus on a healthy routine for the office so that the environment can support a healthy, happy you.

Many of us let the day get away, and find that the week flies by. So by the end of a work week we are exhausted, feel defeated and start to work for the weekends. This does not have to be you! 

There are 3 healthy habits that I follow to on a daily basis when I am in the office. The routine really supports my ongoing energy, productivity and confidence that I need to be successful every day at the office! And you can start them today: 

3 Healthy Habits to Start at the...

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Easy Snacks for the Busy Professional

Here's the thing: 

Snacks can make or break your day. They have the ability from preventing or cause sugar or energy crashes throughout the day, support productivity or prolong a days work. So I am introducing: Easy Snacks for the Busy Professional

Did you know that the top 3 snacks at the busy professional's office are 

1. Chips

2. Chocolate 

3. Cheese (and not the great kinds)

Snacks that are calorie dense, high sugars or high carbs - all foods that will give you a BURST of energy then a crash shortly after. Most of the time we are looking for the same type of snack an hour later and the cycle continues. 

As a busy professional, you want to be productive at work. You want to have enough energy to go in and out of meetings, to be present when talking to colleagues and to have the confidence that each day you are giving your best. 

These easy to execute snacks will support your body's energy so that you will obtain that productivity and confidence...

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Health VS Productivity : Your New Business Strategy

As an entrepreneur the work NEVER stops. Partially this is due to my brain always wanting to develop more, see more, connect more and see the success that I have already envisioned.

The connection between health and my success is something that I can't even joke about. It is AMAZING what I can accomplish when I fuel myself properly, get good sleep and stay hydrated. It got me thinking... 

Was this connection just me ? Or is there some correlative science to this success. To my suprise numerous studies have been done connecting health to productivity to $$$.


The way I see it is the body is AMAZING. You can treat it however you like and you may be able to accomplish certain goals each month/ year. So what happens when you LEVEL UP your health? The sky's the limit. 

Studies have shown that when health is made a priority in the workplace: "health-related productivity costs were more than four times greater than medical and pharmacy costs"(1)


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So What’s the Truth Behind Buying “Organic”?

This is an ongoing popular topic. The Question: Should we buy organic, or not? Many people have the assumption that organic is a waste of money or think it’s just too expensive. Then there are the people who will only buy organic fruits and vegetables. So what’s the truth about organic? Let’s dig deeper on the meaning of “organic”.

What does organic mean?

The definition of organic is “relating to or derived from living matter”. In terms of food, organic generally means the farming that avoids the use of man-made fertilizers, any use of pesticides, antibiotics and growth hormones in livestock, feed additives, and no GMOs (genetically modified organisms). 

However, organic can mean different things depending on the country - the term ORGANIC may not even be regulated. Fortunately, Canada has very strict guidelines and regulations on what can be labelled as “Organic”.


Organic farming in Canada...

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How to. Make Healthy Hot Cocoa

There is nothing better than a warm cup of hot cocoa on a winter day – especially leading up to the holidays! While this beverage can be enjoyed while gift shopping, on long wintery walks or just sitting by the fire it also packs a serious calorie and sugar punch. The following are some of the most popular hot chocolate beverages that are consumed this time of year:


Tim Horton’s Medium Hot Chocolate: 300 calories with 49 grams sugar (that’s over 12 teaspoons!)


Starbucks Grande Peppermint Hot Chocolate: 420 calories with 61 grams sugar (that’s over 15 teaspoons!)


McDonalds Deluxe Medium Hot Chocolate: 400 calories with 55 grams sugar (that’s over 13 teaspoons!)


Nestle Hot Chocolate Mix with Milk: 325 calories with 21 grams sugar (that’s over 5 teaspoons!)


Too much sugar consumption ultimately means too much energy for your body to handle. The excess, unused energy will be stored as fat for “later”....

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Anti Inflammatory Foods

Uncategorized Sep 30, 2020

Inflammation affects all of us on this earth - whether or not it will cause health issues depends on a few factors. What we eat, how stressed we are, the start of the physical environment we live in (living in the city vs living out in the country) are the major inflammation influencers. 

In terms of food intake sugar is one of the most inflammatory foods you can consume. Though it may be difficult to completely remove all refined sugar from the diet, this list of anti-inflammatory foods should guide you in a better direction and help combat inflammation.

Anti-Inflammatory Foods:

  1. Green Leafy Vegetables

These are rich in antioxidants and restore cellular health. Swiss chard (for example) is high in vitamins C, A and K. During the summer months they are best enjoyed raw in salads or wraps. In the winter sautéed in warming spices and cooked in soups is best. 


  1. Bok Choy

Also known as Chinese cabbage Has over 70 antioxidant substances! Best steamed or...

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5 Tips to Prevent Overeating this Thanksgiving!

Uncategorized Sep 23, 2020

It’s ALMOST Thanksgiving this weekend, and now begins the season of festivities and (somewhat of) family gatherings. DID YOU KNOW...? If you were to gain 10lbs this year 80% of the weight is gained between October and December. For those who are getting anxious for the pounds that may start coming on - do not panic! I am here to support you through this crazy time. Here are five proven tips for minimizing the effects of your holiday indulgences:

  1. Focus on the nutrient dense foods first to fill you up!
  • 1-2 cups green or non-starchy vegetables (broccoli, cauliflower, green beans, green salad, etc.)
  • ½ cup complex carbohydrates (sweet potato, carrots, squash, beets, etc.)
  • 3 – 6oz protein (turkey, chicken, chickpeas, fish, etc.)
  • Visually on your plate: ½ filled with veggies, ¼ protein and ¼ starchy carbs

  1. Burn some calories the morning of!
  • It’s not about being perfect – its about being proactive! Make sure to get in a workout...
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5 Must Have Detoxing Fall Foods

Uncategorized Sep 18, 2020

The changing of the seasons can mean changing the diet for many of us. Typically we see warming, comfort foods such as casseroles and stews and all of the starchy carbohydrates including breads, pastas and potatoes. Unhealthy weight gain can start piling on during these months, but they don’t have to!

It is important to focus on consuming fresh local food as much as possible to keep our vitamin and mineral intake up, essentially boosting our immune system constantly and supporting a lean body! The weather may be getting cooler but the produce is hotter than ever this time of year! Here are my top 5 fall foods to help support a fit body during the fall/festive months.

  1. Parsnips. These delicately sweet flavoured carrot-looking vegetables are a good source of fibre, vitamin C, calcium and iron. The best quality parsnips will be medium sized and firm to the touch. Traditionally, parsnips are boiled and mashed together with carrots, but they can be steamed, microwaved, boiled,...

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Surviving Football Season

Uncategorized Sep 10, 2020

Surviving Football Season Strong - An Article by: Onnit

Even in the world we live in today it is still that time of year! From Thursday to Monday football takes over the screens (well at least in my house). And that is not all it can take over - drinks on drinks and appetizer snacks can creep in day after the day with the excuse "my team is playing today" or "its the game of the week!"

I came across this great article with some tips and tricks on how to enjoy the football season while maintaining good mental and physical health. Check it out! 

 #1 Train Beforehand

If you’re going to eat big and drink hard during the game, squeeze in a workout earlier that day. “You’ll at least burn some calories,” says Chris Mohr, Ph.D., RD, anutrition consultant to the Cincinnati Bengals (mohrresults.com). “And working out will get your metabolism a little higher.”

That will help offset the calories you take in with the food and...

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Non-dairy sources for Calcium

Uncategorized Aug 27, 2020

When most of us think CALCIUM we think dairy - specifically milk and cheese. This is probably because of the mass amounts of marketing that goes towards this food group. I often get people asking what my take is on dairy because of the conflicting information.

Here's my view: after the age of 4 years old the enzyme LACTASE (that breaks down all dairy lactose molecules) decreases and diminishes by 90%. This means that our bodies may not be apt to digest dairy properly - so some may experience bloating, headaches, weight gain etc. For myself dairy does affect my digestive system - but I do enjoy the finer cheeses because I love cheese!

When coaching my clients I go through a mini challenge - 3 days with NO DAIRY and we track a few factors. Then the client can decide on how much dairy they want to keep in the diet! 

So if you are choosing to not focus on dairy to get your calcium intake what even is Calcium? It's a mineral in our body that is essential in the formation of...

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