Pumpkin Spice Season is in Full Swing!

by Laura

Pumpkin spice has become a fall favourite, celebrated in everything from lattes to candles. Its warm, comforting blend of cinnamon, nutmeg, cloves, and ginger perfectly captures the essence of autumn, making it a staple in seasonal treats. But beyond its flavor appeal, pumpkin itself offers impressive health benefits. Rich in zinc and vitamin A (as beta-carotene), pumpkin boosts immunity, supports eye health, and promotes glowing skin. Its high fiber content aids digestion, while antioxidants help protect against chronic diseases. Enjoying pumpkin-based dishes can be a delicious way to enhance your well-being as the crisp autumn air sets in. Try out my all-time favourite pancake recipe below for a cozy start to your day!

Pumpkin Spice Pancakes (DF, GF, Keto friendly)

Ingredients:

-2 large eggs

-2 tbsp almond flour

-1 tbsp coconut flour

-1/4 cup pureed pumpkin

-1 tsp maca powder

-1/4 tsp ground cardamom, cinnamon

-1/8 tsp cloves

-coconut oil for cooking

Place all ingredients in a small food processor and blend together. Melt 2 teaspoons of coconut oil in a skillet over medium heat. Using half the batter, make 3 pancakes. Let cook until the edges are firm and flip to cook the other side. Remove pancakes when done and melt 1 tsp coconut oil in the skillet and repeat the process with the remaining batter. Top with your choice of nut butter and fruit if you like. My favourite combination is almond butter, blueberries and bananas with a touch of maple syrup!

Making the Most out of Summer

by Laura

When we turn the calendar page to August, we are reminded that summer is starting to wind down. It’s common to feel anxious about the season coming to an end, or feel as if you’ve missed out on summer fun.

But instead of focusing on what’s slipping away, embrace the remaining days by making the most of them! This bucket list is designed to help you capture those last summer moments, whether it’s relaxing by the water or enjoying outdoor adventures.

From beach days and road trips to backyard BBQs and stargazing, these 10 fun activities will help you savor every bit of summer. So, before the cooler weather arrives, check off these experiences and make your summer unforgettable!

  1. Go to a Beach or Lake: Spend a day swimming, relaxing under a beach umbrella, or enjoying water sports.
  2. Take a Road Trip: Explore a new destination or scenic route with friends or family. It doesn’t have to be far; even driving to a destination an hour or two away can provide a new and fun experience.
  3. Have a Picnic in the Park: Pack your favorite summer foods and enjoy an outdoor meal. Bring along a blanket and book.
  4. Attend an Outdoor Play or Concert: Enjoy live performance and the vibrant summer atmosphere. Check out your city events for free music events in green spaces.
  5. Go Hiking: Explore nature trails and enjoy the warm weather while staying active.
  6. Try a New Activity: Paddleboarding? Kayaking? Horseback Riding? Get adventurous with creating a new experience. It’s not about performing well, it’s about laughing and living well.
  7. Host a Backyard BBQ: Fire up the grill and invite friends or coworkers for a fun outdoor gathering. Ask them to bring backyard or board games!
  8. Watch a Movie at a Drive-In Theater: Experience nostalgia with an outdoor movie night.
  9. Go Stargazing: Lay out a blanket and enjoy the beauty of the summer night sky. Or if you’re up for it, grab a tent and camp for the night. Bonus points if you make s’mores!
  10. Visit a Farmers’ Market: Shop for fresh, local produce and try new seasonal recipes.

Enjoy ticking these off your list!

Breakfast Berry Smoothie

by Laura

Boost your mornings with this nutrient dense smoothie, perfect for getting you out the door and in the sun!

Smoothies make an ideal breakfast choice during summer, especially when you’re in a hurry to get out the door. They’re quick to prepare, light, and refreshing, perfect for hot mornings.

By blending together fruits, leafy greens, yogurt, and a protein boost like nuts or seeds, you can create a nutrient-packed meal that keeps you energized throughout the day. Plus, the natural sugars from fruit provide a refreshing sweetness without needing extra sugar.

Best of all, smoothies are portable, so you can sip your healthy breakfast on the go, saving time while still nourishing your body. Below is one of my all time favourites!

Ingredients:

-1 medium banana

-1 cup brewed green tea, (made the night before & chilled)

-1/2 cup blueberries

-1/2 cup strawberries

-4 kale leaves (stems removed)

-1/2 cup greek yogurt (or yogurt alternative)

-desired amount of ice

-scoop of protein (optional)

*Note: The banana and berries can be fresh or frozen, depending on your preference.

In a blender combine ice, chilled green tea, yogurt and kale. Blend until kale is broken down well. Add the remaining ingredients and blend until mixture is smooth. Top with fresh berries and/or mint and enjoy the fresh start to your day!

Refresh Your Home with a Spring Declutter

by Laura

Spring is the perfect time to clear out the clutter and refresh your space. After the winter months, our homes often accumulate extra items—unused clothes, old papers, or out-of-season decor. A spring declutter helps create a cleaner, more organized environment and can reduce stress and improve productivity.

Before you begin, set yourself up for success using these 3 general decluttering tips:

  1. Use three boxes labeled “Keep”, “Donate”, and “Trash” for each area you declutter. If you struggle with deciding what to do with an item, use a fourth box labeled “Maybe” and store it in your basement or attic. If after time, you’ve forgotten it or haven’t opened it to retrieve something, then you know you can donate it without having to go through and analyze its contents again.
  2. Focus on one room (or space) at a time to avoid getting overwhelmed. If you start with your bedroom and find it’s becoming too much, focus on just one area, like a nightstand drawer, or the top of your dresser. 
  3. Sentimental items can be a big challenge; only keep items that truly bring you joy or hold significant meaning. Try and refrain from keeping an item out of guilt, or fear of not having enough or needing it in the future.

Start with high-traffic areas like the front porch  and entryway. Clear out old boots, coats, hats, scarves and reusable shopping bags. Scan your living room for games, magazines and books you’re finished with. Simplify decor and donate items you no longer need. In the kitchen, sort through your pantry, compost or toss expired food, and deep clean the fridge. Declutter your bathroom by getting rid of old cosmetics and toiletries. Eco tip: cut up worn out towels for reusable rags as opposed to using single-use wipes.

Your bedroom closet is another key area. Donate clothes you haven’t worn in a year and store away bulky winter items. Under-bed storage often hides forgotten belongings—sort and discard anything unnecessary. In your home office, tackle paper clutter by filing important documents and shredding the rest. Digital decluttering, like organizing files and deleting unused apps, also helps create a fresh start.

Don’t forget about storage spaces like garages or basements. Sort through tools, seasonal decorations, and sporting equipment, donating or discarding anything you no longer use.

A good declutter will leave your home feeling lighter, more organized, and ready for the fresh energy of spring!

The Science Behind Self-Care: How Yoga Improves Mind and Body

by Laura

In the fast-paced world we live in, self-care has become increasingly important for maintaining our physical, mental, and emotional well-being. Among the various practices that promote self-care, yoga stands out as a holistic approach that nurtures both the body and mind. The science behind yoga reveals its profound effects on our overall health and wellness.

At its core, yoga combines physical postures (asanas), breath work (pranayama), and meditation to create a harmonious union between body, mind, and spirit. Research indicates that engaging in regular yoga practice can lead to numerous health benefits. Physically, yoga promotes better posture while also improving flexibility, strength, and balance, reducing the risk of injury. Studies have also shown that yoga can help alleviate chronic pain conditions such as lower back pain and arthritis.

Beyond its physical benefits, yoga has a profound impact on mental and emotional well-being. Through mindful movement and breath awareness, time on the mat helps reduce stress, anxiety, and depression. It encourages present-moment awareness, allowing practitioners to cultivate a sense of inner peace and calm. On a physiological level, yoga can regulate the body’s stress response system, leading to lower levels of cortisol (“the stress hormone”) and greater feelings of relaxation and calm.

Research suggests that yoga stimulates the parasympathetic nervous system, also known as the “rest and digest” response. This counteracts the effects of the sympathetic nervous system, responsible for the body’s stress response (fight, flight or freeze). By promoting relaxation and reducing physiological arousal, the benefits of yoga ripple out to help balance hormone levels, improve digestion, and boost immune function.

Yoga has also been found to enhance cognitive function and mental clarity. Regular yoga practice has been associated with improvements in memory, concentration, and attention span. The meditative aspect of yoga promotes mindfulness, which can help individuals manage negative thought patterns and develop a more positive outlook on life.

In essence, the science behind yoga underscores the plethora of benefits for overall health and well-being. By incorporating yoga into our self-care routines, we can cultivate a greater sense of balance, resilience, and vitality in our lives. As we tune into the wisdom of our bodies and minds through yoga, we empower ourselves to lead healthier, happier, and more fulfilling lives.

Ready to experience the transformative benefits of yoga? Click here to find a class suitable for you and start your journey toward improved well-being today!

Celebrating Nutrition Month: Nourishing Your Body, Nurturing Your Health

by Laura

March marks the annual celebration of Nutrition Month, a time dedicated to raising awareness about the importance of healthy eating and making informed food choices. In the pursuit of well-being, the intertwining of nourishing our bodies and nurturing our overall health holistically is paramount. By recognizing the significance of both aspects, we can support overall health and well-being, while also recognizing the interconnectedness of mind and body.

Nutrition Month serves as a reminder to prioritize wholesome foods that nourish our bodies with essential nutrients, vitamins, and minerals. It encourages individuals to embrace a balanced diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats. Despite common misconceptions, eating healthy doesn’t have to break the bank. By opting for seasonal produce, buying in bulk and planning meals ahead, nutritious eating can be affordable for everyone.

Nutrition is a dynamic field where discoveries are constantly being made, challenging old diet theories many have lived by. This ever-evolving landscape can be overwhelming, but having a health coach can help you sort through the clutter and find the best approach for you. Health coaches provide personalized guidance, support, and accountability, helping individuals navigate dietary changes and establish sustainable habits tailored to their unique needs and goals.

Additionally, nutrition doesn’t stand alone; it is amplified by a holistic mind-body connection. Mental well-being is intricately linked to physical health, and vice versa. Research shows cultivating a positive relationship with food and practicing mindful eating habits can contribute to improved mood, reduced stress levels, and enhanced overall well-being. By nourishing our bodies with wholesome foods and nurturing our minds through practices like meditation, mindfulness and self-care, we can achieve a state of holistic wellness.

During nutrition month, let’s not only focus on nourishing our bodies but also nurturing our health holistically. Whether it’s engaging in mindful eating practices, practicing gratitude, or incorporating stress-relieving activities into our daily routines, let’s prioritize the mind-body connection and celebrate the power of holistic health. Together, let’s nourish and nurture ourselves for a lifetime of well-being and vitality.

 

10 Tips for Beating the Winter Blues

by Laura

Winter can be a challenging time for many of us. The shorter days, colder temperatures, and lack of sunlight can all contribute to feelings of sadness and lethargy. But fear not! There are plenty of strategies you can use to lift your spirits and embrace the season with positivity.

Here are 10 tips for beating the winter blues:

  1. Get Outside: Even though it may be cold, getting outside and soaking up some natural sunlight (and vitamin D!) can do wonders for your mood. Bundle up and take a brisk walk or spend some time in nature to recharge your batteries.
  2. Stay Active: Exercise is a powerful antidote to the winter blues. Find activities you enjoy, whether it’s yoga, dancing, or hitting the gym, and make them a regular part of your routine.
  3. Light Therapy: Consider investing in a light therapy lamp to mimic the effects of natural sunlight. Using a light therapy lamp for just 30 minutes a day can help regulate your circadian rhythm and boost your mood.
  4. Socialize: Make an effort to stay connected with friends and loved ones, even if it’s just a virtual hangout. Surrounding yourself with positive energy can lift your spirits and remind you that you’re not alone.
  5. Practice Gratitude: Take time each day to reflect on the things you’re grateful for. Keeping a gratitude journal or simply pausing to appreciate the small joys in life can shift your perspective and cultivate a sense of contentment.
  6. Stay Hydrated: It’s easy to forget to drink enough water during the colder months, but staying hydrated is essential for overall well-being. Keep a water bottle handy and sip regularly throughout the day. Herbal teas are also a great way to hydrate!
  7. Healthy Eating: Nourish your body with nutrient-rich foods that support your physical and mental health. Focus on incorporating plenty of fruits, vegetables, whole grains, and lean proteins into your diet.
  8. Create Coziness: Embrace the concept of “hygge” and create a warm and inviting environment in your home. Light candles, snuggle up with a soft blanket, and indulge in comforting activities like reading or playing board games. Take rest and hibernate as you need!
  9. Set Goals: Give yourself something to look forward to by setting goals for the winter months. Whether it’s researching a new hobby, planning a future trip, or tackling a home improvement project, having smaller goals can provide motivation and purpose.
  10. Seek Professional Help if Needed: If you’re struggling to cope with the winter blues, don’t hesitate to reach out for professional help. Counselling can offer support and guidance to help you navigate this challenging time.

Remember, it’s normal to experience ups and downs during the winter months, but by implementing these tips, you can take proactive steps to care for your mental and emotional well-being. Stay positive, stay active, and remember that brighter days are ahead!

A New Playbook for New Year’s Resolutions: Unlocking the Power of Motivation

by Laura

Embarking on the pursuit of our New Year’s Resolutions demands more than just sheer willpower – it requires a fresh perspective on motivation and a willingness to embrace unconventional strategies. In this guide, we’ll explore six unexpected tactics specifically designed to invigorate your journey toward achieving your New Year’s goals. From reimagining the concept of rewards to embracing setbacks as stepping stones, these strategies offer innovative approaches to realizing your resolutions. Let’s dive in and uncover how to harness the power of motivation in the pursuit of your New Year’s aspirations.

 

#1. Drop the punishment and reward system.

Telling yourself you can’t watch the latest movie release or go out with friends unless you work out 5 times this week is only depriving yourself of enjoyable activities. If you make it to the gym 4 out of 5 days, it can make you feel like you’ve failed, when in fact, completing 4 workouts is a great thing! In much the same way, promising to treat yourself, for example, to a massage or a new pair of shoes if you go for a run 3 times a week for a month, can actually decrease your motivation. This is because the treat becomes the thing you concentrate on, rather than focusing on the benefits of physical activity. Instead of getting distracted by treats, relish in the energy boost and positive outcomes of your new routine.

 

#2. Understand Your True Motivation.

Look beyond short term satisfaction and identify the deeper reasons driving your goals. When you dig a bit deeper to figure out the real reason behind your goal you’ll unleash a bigger drive for follow through. An example could be cleaning up your diet in an effort to look good for your trip down south for spring break. It’s likely your dedication to clean eating after you return from your trip will not be as strong as it was before you went on your vacation. However, if you associate your new routine with bigger picture ideals, such as feeling lighter and having plenty of energy to play with your kids, or being happy and feeling more confident in yourself, you’re more likely to continue your new healthy habits. Connecting your goals to fundamental values and long term aspirations will strengthen your motivation and endurance.

 

#3. Forget about Back Up Plans.

Avoid setting up safety nets that undermine your commitment to your primary goal. Having a back-up plan can dissuade you from committing fully. Let’s say you want to do the 6am bootcamp on Monday, Wednesday and Fridays, but tell yourself if you miss one day, then you can make it up by going for a walk on the weekend. The walk then becomes a very convenient excuse to not get up for Friday morning bootcamp when the alarm goes off. In reality, either activity is great, but it’s the act of going back on your word to yourself that hurts you in the end. By eliminating alternatives, you’ll be more inclined to persist in your original plan, while developing a sense of pride and self-respect, rather than succumbing to convenient excuses.

 

#4. Keep Your Goals on the Down Low.

Contrary to popular belief, immediately broadcasting your intentions may actually diminish your motivation. Simply announcing your plan to do a thruhike or enter a race can produce a sense of accomplishment quite similar to actually having done it, which can lessen your drive. Also, posting on social media as a means of accountability has its pitfalls too; if your progress posts stop, Jane from Accounting in the office you worked at 5 years ago won’t DM you asking for the latest update, nor will she give you the kick in the butt you might need when you fall off track. Instead, maintain a sense of accountability without external public validation. Consider private journaling, a personal accountability system, or engaging with a coach to stay on track.

 

#5. Focus on Small Achievements.

Break down your overarching goal into manageable tasks and celebrate each small victory. For example, you may want to go gluten/ dairy free, or transition to a non-GMO or vegetarian diet. This objective can be broken down into smaller tasks, such as planning out a menu for the week, clearing out leftovers from the fridge, setting aside items that can be donated or cooked and brought to gatherings, researching labels in one grocery store at a time, and so on. Crossing off a smaller task each day helps track your progress. Paying attention to the details and acknowledging progress reinforces your motivation and momentum.

 

#6. Acknowledge Near Successes.

View setbacks as opportunities for growth and resilience. Perhaps your business didn’t do as well this year, or you had to shut doors entirely. This doesn’t mean you should give up entirely on your dream; persist in your efforts to learn from the experience, adapt your approach and move forward. Remind yourself that all action leads to results, and some results are failure; in which case, you’ve gathered information on what to change and learn from for next time. Near wins serve as reminders of your capability and fuel your determination to conquer future challenges. Be compassionate with yourself and use setbacks as stepping stones toward eventual success.

Holidays & Mindful Eating

by Laura

‘Tis that time of year once again—the season of silver bells, hustle and bustle, holiday lights aglow, marked by friends and family gathering, and of course, an elaborate production of delectable treats! The holidays offer a chance to enjoy the company of loved ones, take part in traditions, practice gratitude, and indulge in festive foods together. However, navigating this period can be a challenge for many, with some either restricting or overindulging in their favorite culinary delights. Embracing mindfulness can be the key to fostering a healthier relationship with food and enhancing our overall eating experience. Below are some suggestions that you may find helpful in terms of discovering how you can relish the foods you adore (guilt-free!) throughout the holiday season!

So… What is Mindfulness Exactly?

It’s our ability to be fully present in the moment and being aware of our thoughts, feelings, bodies and surroundings. It also involves a non-judgmental and accepting attitude, recognizing with compassion that there is no “right” emotion or way to approach something at any given moment. When applied to food, mindfulness means being fully engaged in the act of eating, with heightened awareness of not just ourselves, but the food itself, and our surroundings. This involves utilizing all our senses to appreciate food in a fresh new way!

What are the Benefits of Mindful Eating?

The practice of mindful eating is not confined to the holiday season; it can be incorporated into our lives every day of the year. One of its most significant advantages, especially during the holidays, is the ability to savour and relish the foods we love. Additional benefits include heightened ability of tuning into our hunger and fullness cues, as well as increased pleasure from the food itself. Some studies even suggest that regular mindfulness practice can contribute to weight loss.

What Are Some Ways I Can Practice Mindful Eating?
  1. Engage all your senses: Whether you’re savouring a main course, indulging in dessert, sipping coffee, or mingling at a wine and cheese party, immerse yourself in the experience using your senses. Pay attention to the texture, temperature, scent and flavours of the food. Notice how the food is looks and is presented.
  2. Honour your hunger and fullness scale: Tune into your body’s signals of hunger and fullness to avoid overeating. Acknowledge your hunger, even if it’s before a designated mealtime, and respond appropriately, whether with a small snack or a balanced meal. Likewise, check in to see if you feel full; maybe your body doesn’t need the second scoop on your plate.
  3. Practice self-care and coping mechanisms: Combat stress during the holidays with coping strategies that don’t involve food, like deep breathing, adequate sleep, hydration, gentle stretching, and moments of personal reflection or emotional check ins.
  4. Slow down and take breaks: Allow your brain to catch up with your stomach by eating slowly and chewing adequately. Put your utensils down between bites, engage in conversation, and relish the experience with friends and family.
  5. Take smaller portions: Enjoy a variety of holiday dishes by opting for smaller portions. You can always return for more if you’re still hungry, ensuring you relish without feeling overly full. This will also prevent you from taking a ride on the blood sugar roller coaster.
  6. Enjoy and express gratitude: Foster a positive relationship with food by giving yourself permission to enjoy your favorite treats. Express gratitude for the efforts involved in growing, farming, transporting, purchasing, stocking, creating recipes with, and preparing the food.
  7. Give yourself grace: Understand that mindfulness in eating doesn’t have to be perfect. It’s also not a “one and done”; it is called a practice for a reason. Aim for mindful eating whenever possible, acknowledging that occasional lapses don’t equate to failure or an unhealthy relationship with food.

More Insights into Mindfulness: While mindfulness is beneficial throughout the year, its practice can be particularly valuable during the holidays. Continue honing these skills into the new year, remembering that food is a connects us to others, has value in traditions, and is a source of celebration, rather than shame or guilt. This holiday season, create space for your favourites with gratitude and see what that space gives back to you.

For personalized guidance on mindful eating, feel free to reach out to see what one-on-one coaching or group sessions can do for you.

The Only Brownie Recipe You’ll Ever Need

by Laura

Seriously…it’s that good! We’ve all been there; trying to adjust recipes for yourself, or to cater to friends and family members so no one feels left out at a get together, only to end up with a sandy rock shaped cookie to serve.

Well not any more! The mix of flavors and textures in this nutrient dense brownie make your taste buds do a happy dance. It’s super inclusive, so everyone can enjoy its moist and chewy deliciousness, no dietary restrictions holding you back. The best part? People won’t even know it’s gluten and dairy-free and vegan – it’s a culinary masterpiece that’s totally incognito!

Ingredients:

1 can of black beans

2 tbsp cocoa powder

1/2 cup of almond flour

1/4 tsp Himalayan salt

1/3 cup agave (or maple syrup)

1/4 cup MCT oil (or flax/coconut/avocado)

2 tsp vanilla extract

1/2 tsp baking powder

1/3 cup carob chips (or dark chocolate)

Preheat the oven to 350. Wash black beans really well under running water until bubbles are completely gone and drain. Combine all ingredients except carob chips into a food processor and blend until completely smooth. Add 1 tbsp of water if needed. Mixture should still be smooth and very thick. Blend really well. Stir in the chips and then pour into a 8×8 inch pan. Feel free to sprinkle any toppings if desired (shredded coconut, crushed walnuts, pecans, sunflower seeds, etc.).  Cook 15-18 minutes, then let cool in pan on a rack for 15 minutes before cutting. Refrigerating overnight can also make it more firm and easier to cut. Produces 12 servings. Make the moment even more magical and serve with a cup of English Breakfast. Enjoy!