Insights

As a Nutrition and Lifestyle Coach, I look at health and wellbeing with a whole person approach and the chef in me likens it to a recipe, consisting of many ingredients in different measurements for different outcomes based on our needs and what stage of life we are at. We are always evolving as we move through life and therefore, we need to tweak the recipe along the way; to get the result we need for each individual. Food is a great place to start as we need to eat, but we also need to sleep, move, think, love and do, to feel whole and well.

Eat

“People who love to eat are always the best people”
Julia Child

I want to change the way we view food and get you excited about cooking again. Food is a source of nourishment and fuel but also fun and pleasure. Eating is an experience! Yet, it has become the enemy -- something to be scared of -- and often looked at only as calories, protein, fats or dare I say carbs! As a result of our busy lives, we are eating out more than ever. Quick food has become too convenient, overly processed and so ridiculously cheap but that comes with a very high price tag on our health.

We are all unique and have different likes and dislikes. Food is personal and should never be viewed in shame but sadly there are a lot of negative thoughts associated with food. Finding freedom from food and the diet culture will allow you to nourish your body and mind in a more sustainable way.

Based on your individual needs we will focus on the multiple levels of food:

Introduce nutrient dense foods that work for your body and replace ones that do not
Discuss nutrient absorption and nutrient bioavailability
Swap out processed seed oils and sugar for healthy fats and cleaner options
Focus on foods that support the different body systems such as the digestive system and endocrine system and metabolic health
Work on your relationship with food - mindful, conscious eating - this greatly determines how food reacts in your body
Develop meal plans with recipes and guidelines to suit your individual needs and busy lifestyle
Cook one on one with you in any areas of interest or level: plant forward diet, leveling up your nutrition, meal and freezer prep, fermentation
Navigating the grocery store and food labels
Eating out - tips and tools to follow when eating out and traveling
Toxins in food and cookware to avoid

Let’s get you excited about food again and learn a better way to nourish your mind and body so you can enjoy the experience and benefits of real food again.

Sleep

“No civilized person goes to bed the same day he wakes up”
Richard Harding Davis

We need sleep to feel energized and ready to take on the day. Sleep, or lack thereof, affects all aspects of our life and is crucial to optimizing your health. Sleep acts as a rejuvenating force for the brain and we all know how important it is to maintain a clutter-free and well-functioning mind. Sleep is free but that does not mean it comes easy for everyone. Sleep is one of the best thing you can do for your health so lets learn to optimize this resource for our mind and body.

In this area we will focus on:

Developing a good night time routine
Developing a good morning routine, as what you do in the morning helps set your circadian rhythm and supports your sleep
Discuss foods and habits that support a great night's sleep / discuss foods and habits that get in the way of optimal sleep
Tools to optimize deep restorative sleep

Move

“When your body surrenders to movement your soul remembers its dance”
Gabrielle Roth

Physical movement and exercise have long been proven to be beneficial for both the mind and body. We sometimes think of movement as hitting the gym for an hour - one and done and then sitting the rest of the day. However, when we look at the world's longest living populations from the Blue Zones, we see a different pattern. One where movement is continuous throughout the day. Also, at different times and stages in our lives and especially due to women's unique hormonal cycles -- require us to tune in more to what our bodies really need. Sometimes it might be a high-intensity interval training (HIIT) session when we are short on time or a run outside or a weight training workout. On days your body needs rest, it might be a walk in nature or a tai chi or yoga session. Movement does not need to be confined to formal exercise, as we know it, and can be more enjoyable when not viewed as ‘exercise” such as gardening, hiking with friends, playing with your kids after work or a bike ride on the weekend with your family. Consistency and continuous movement throughout the day is the secret to longevity and increased energy.

In this area we will focus on:

What does exercise look like for you and what you enjoy
Understanding what physical activity does for your body beyond your muscle gain and reducing body fat
Benefits such as blood sugar regulation, lowering blood pressure, increasing cell function and mental health
Setting fitness goals that work for your busy schedule
Learning the key components to forming new habits that you actually stay with you

Think

“Nothing can harm you as much as your own thoughts unguarded”
Buddha

Mental health is physical health. This truly bears repeating. The health of your brain is reliant on the health of your physical organs, especially the gut. When something is off balance in the body it impacts our mental health. Conversely, our general thoughts and what we think about ourselves impacts our physical health. We are all connected and that is why a whole person approach to health is crucial. When we truly harness the power of our minds, we can overcome and achieve anything.

In this area we will focus on:

The health and healing of your gut microbiome / food mood journal
Reducing stress / cortisol and increasing oxytocin
The practice and benefits of self kindness, gratitude and journaling
Mindfulness and breathing techniques and what that looks like for you as an individual
Sleep routine
Hydration

Connect

“Kindness is the highest form of intelligence”
Wayne Teasdale

We all thrive when we have a sense of belonging. Being part of a family, a community and surrounding ourselves with good friends can have a profound positive effect on our overall health. Cultivating meaningful relationships and having a support system is vital for our mental wellbeing. Expressing kindness and caring for others and sharing meals and experiences boosts our feel-good hormone called serotonin. Feeling loved, giving and receiving hugs, and experiencing human touch increase the level of the love hormone, oxytocin. This provides the quickest and most effective way to reduce our cortisol levels, which are responsible for stress, anxiety, and the body's "fight or flight" response. Lowering cortisol levels helps promote relaxation, emotional wellbeing, and overall health.

In this area, we will focus on:

Assessing your relationships and surrounding yourself with a strong support system
Scheduling and planning quality time with family and friends
Exploring ways to contribute and engage with your community
Practicing kindness and gratitude in daily life

Do

“Knowing is not enough, we must apply, wishing is not enough, we must do”
Johann Wolfgang

We all have a purpose in life. We all need a purpose in life. Something that drives and motivates us to get up every day. Something that helps us to be productive and contribute to something greater than ourselves.

Having a purpose, serving others and living intentionally can create a remarkable and lasting impact on how we navigate life and what we can achieve. It is different for everyone; have you found your purpose and the reason behind what you want out of life? Abundant opportunities await but you must desire and act on them.

In this area we will focus on:

Incorporating practices of gratitude / living intentionally
Time blocking your schedule for increased productivity, creativity and flow
Tools to accelerate your goals and dreams so they become your reality
Motivating morning routine
Personal and professional ambitions