Fall Cleanse - Basic Suggestions

If you didn't get to doing a cleanse in the Spring or New Year make it a priority before things get too busy. Toxicity can affect everything from immune health, to sleep quality to energy levels and mood(irritability, not a lot of patience, being reactive)  to weight gain. There are many ways to help your body's organs of detoxification (liver, kidneys, colon, lymphatics) function optimally. The Wild Rose Diet is a great diet to follow but I'm not keen on the supplements that come with it - I've found there are better, gentler ways to cleanse. See the section below for some of my favourite supplements and this section for general suggestions/tips. 

Some general ideas:

  1. Eat clean and simply. Eliminate all processed foods for a week or two and eat only fresh sprouts, fruits, vegetables, legumes and minimal whole grains and lean meats. The Brown Rice Diet or Anti-inflammatory Diet are both de-congesting, healthy diets to be on. See links on this website.

  2. Drink 8-12 (depending on weight and activity level) glasses of pure water each day. Adding freshly squeezed lemon or lemon slices to hot water is a simple way to promote cleansing.

  3. Move and breathe. Enjoy the extra time outdoors that the longer evenings allow. Breathe deep into the bottom of your lungs.

  4. Dry brush your skin from your toes and fingers toward your core and from your chin to your collarbone. Nice for your lymphatics.

  5. On waking and before bed, drink 1-2 tsp of a good quality greens supplement and human strain acidophilus in a glass of vegetable juice or water.

  6. Treat yourself to some bodywork that will not only further stimulate and support your body's internal janitorial system but will also be wonderfully relaxing. Bowen, Massage, Craniosacral Therapy, Osteopathy, Yoga, Acupuncture and Lymphatic Drainage are all great for this.

  7. Lastly, homeopathic drainage (Undas) takes cleaning up the body to a deeper level and is worth considering as an adjunct to the basics for those interested in experiencing a higher level of well-being. Book in (403) 609-8385 to have undas selected that are best for you.

  8. Special Note for Menstruating Women: the best time to start a detoxification program is the first day after your period is finished or just after the Full Moon.

Brain Health: Theta Healing to Rewire Limiting Beliefs You've Outgrown ... Game changer.

"Out with the old, in with the true." Jeff Brown

The body just wants to go in the direction of healing so as an ND part of the way I am trained is to look for what is getting in the way of that natural internal healing force. We are holistic beings. We are made of a physical, mental, emotional and spiritual aspect so I look at all these when someone is wanting to get to a better level of health and energy.

Increasingly in science we are getting clearer about the impact of the brain and nervous system and stress on us AND how we can work with the brain to create wellness. This is through consciously rewiring the brain to thoughts (and as a result actions) that are aligned with who we are. We have known about the power of positive affirmations for some time now in creating real physical changes with the brain as the leader. The thoughts we tell ourselves create a real tangible effect on the chemistry in our body and work for or against us in creating the life and level of health we truly desire.

Thoughts that are hampering health/positive change are often not obvious initially to the individual. These are like blind spots (we all have them) and not knowing these creates a lot of frustration of unfulfilled goals/lack of forward motion.

In Theta healing there is a technique simply called “Digging” that helps a client uncover what subconscious beliefs are at play in getting in the way of the shift the individual is wanting to make. When we know what they are we can shift them.

I brought Theta healing in my practice because I realized that some changes that clients truly would like to have happen don’t happen because of a limiting belief that is stopping them from moving forward. If you are having a hard time doing the things you know are good for you or would lead you closer to what you want to create for your life come in and let’s explore it on the brain/belief level with Theta Healing to create the shift, health and freedom you desire.! xo (403) 609-8385 to book

Simple Lemony Lentil Soup

Lemony Lentil Soup

1 onion, chopped
3-4 cloves of garlic, chopped
6 carrots chopped (or 1 yam)
2 cubes of organic vegetable cubes
1-4 cups of water
1 cup red lentils, rinsed
1 lemon, zest and juice
salt and pepper to taste

1. Saute onion and garlic in butter/ghee/coconut oil or grapeseed oil.
2. Cook everything until soft, then puree.
3. Yummy.

Conscious Communication Support for Families - Links To Needs & Feeling Decks To Print Off

Here are the links to Malinda’s Feeling and Needs Card Decks that you can print off and have at home to support you in taking your communication, peace and joy of connection to the next level.

Thank you Malinda for creating these! (-:

Have You Had the Experience Where You Muster Up Courage To Do Something That Scares You ...

... and you feel great for a few days only to come up against something else. Often we don't even know that we're not doing something because of fear but our body ... if we check ... let's us know pretty good! 

When I have heart to heart conversation with people who are at a crossroads and we really get to the bottom of it it is common for fear or a feeling of anxiety shows up.

Feel the fear and do it anyway.

Freedom is pretty high on the list of what people desire. Understanding what they fear is key to having the freedom they desire. Growing and evolving involves new territory and the unknown and uncertainty of this new ground can stop us in our tracks/freeze us.

What are you afraid of from the ‘common’ fears?

Public speaking, death, heights, spiders, snakes.

My experience is that what we are actually afraid of is change ... the unknown and the sensations in our bodies that come up with these things. 

I feel fear in my throat or in my gut/solar plexus when I'm stepping into a big unknown. Noticing them as sensations in our body is the first step to having them loosen their grip on us.

Where do you feel it when you feel out of your comfort zone?

Be curious about these sensations because as strange as it might seem these really are your doorway to a greater freedom and peace. The Yoga therapy coaching with acupuncture works directly with the physical and energy body to clear old tensions/fear and worry.

Change is a part of life. Our ability to accept and flow with change hugely influences our life. Let’s increase your confidence to be with the uncertainty that is also a part of life so it doesn’t stop you from living fully and wholeheartedly, To try a yoga therapy coaching session call (403) 609-8385 to book! (-:

To your freedom and joy! xo

Spring Salad Goodness - Two Favorites

Salmon and Spinach Salad

Serves 4 
Preparation: 15 minutes 
Cooking: 15 minutes 
Recipe: Mary Bowman 1997


1 Pound wild salmon fillet 
1 Large organic fennel bulb with greens still attached 
1 Bunch organic spinach, washed and tom into bite sized pieces 
1/4 Cup organic red onion 
Zest of one organic orange 
2 Tablespoons organic orange juice 
4 Tablespoons apple cider vinegar 
2 Tables poons extra virgin olive oil 
1 teaspoon sea salt 
1/2 teaspoon fresh ground cinnamon 
1/4 cup fresh basil, minced 


. Cut the greens from the fennel, and place them in a steamer. Lay the salmon on top. Steam the fish for 10 to 15 minutes or until the flesh is pink throughout. 
. Meanwhile, cut the fennel into 1/8 inch strips diagonally. Then cut the resulting pieces into sticks. 
. Combine the fennel in a large bowl with the spinach and red onion. 
. Combine the next 6 ingredients in a small bowl, and whisk together. 
. Remove the salmon from the steamer, and cut into bite sized pieces. Discard the greens used to steam the fish. 
. Add the salmon to the spinach. 
. Pour the marinade over the salad, and add the minced basil. Gently toss all together. 

Kale Salad


1 bunch kale (black kale is especially good), stalks removed and discarded, leaves thinly sliced
1 lemon, juiced
1/4 cup extra-virgin olive oil, plus extra for drizzling
Kosher/Himilayan Salt 
2 teaspoons honey
Freshly ground black pepper
1 mango, diced small (about 1 cup)
Small handful toasted pepitas ( pumpkin seeds), about 2 rounded tablespoons



In large serving bowl, add the kale, half of lemon juice, a drizzle of oil and a little kosher salt. Massage until the kale starts to soften and wilt, 2 to 3 minutes. Set aside while you make the dressing.

In a small bowl, whisk remaining lemon juice with the honey and lots of freshly ground black pepper. Stream in the 1/4 cup of oil while whisking until a dressing forms, and you like how it tastes.

Pour the dressing over the kale, and add the mango and pepitas. Toss and serve.

Healthy Tasty Treats

Carob Almond Bark  

Gluten Free, Sugar Free


1/4 cup Coconut Oil (virgin or regular)
1.5 tbsp Carob Powder
1/4 cup Almonds (Any nuts, whole or chopped)
1/2 tsp Stevia (powdered extract)


Line small metal pan with waxed paper and chill in freezer.
Melt the coconut oil to liquid, add carob powder and stevia. Stir to combine, blend well.
Stir in nuts and pour into chilled pan. Spread evenly. Put in fridge or freezer. Enjoy!

Bark melts easily when not refrigerated. You can adjust Stevia and carob amounts to your liking.

Dream Cookies 

Super yummy cookies that are super easy to make!! 

1 cup ground nuts (walnuts, cashews, pistachios, pecans, etc. Whatever makes your mouth water) 
¼ cup maple syrup or honey
1 tsp. vanilla
¼ tsp. nutmeg
Makes 20-24 cookies

Mix ingredients. 
Drop rounded half teaspoons of batter onto a cookie sheet lined with foil (shiny side up). 
Bake at 300° for 12-20 minutes. 
Watch carefully to prevent burning. 
Allow cookies to cool and then peel foil carefully. 

Easy to Make Nut Balls Hiking Snack

Easy Peazy Nut Balls by Holly


1 cup nut butter (your choice)
1 cup ground almonds (or other nut - ground hazelnut works as does ground cereal even - anything
1 cup coconut flakes
1-3 Tbsp Maple Syrup/Rice Syrup


Mix ingredients together, roll into little balls (roll the balls in more coconut flakes if you'd like to coat them) and then put in fridge/freezer to harden.

Three Easy Dips & Chia Chip Recipe

Bean Dip Snack


Pick over and rinse:
½ c. lima or great northern beans.

Soak 8 hours or overnight, then drain.  In fresh water, cook beans 4-6 minutes in pressure cooker or 25-30 minutes on the stove top  (or use one can of beans).
Place cooked beans in blender or food processor with:

1 tbsp dijon-style mustard
1 clove garlic           
Juice of ½ lemon           
¼ c. flax or olive oil           
Sea salt (optional)

And whirl. 

Stir in: 2 tbsp finely chopped parsley.
Garnish with a sprinkle of paprika.  

NB: Recipe doubles easily and tends to be eaten quickly!


One or two mashed avocado
2 cloves garlic minced
½ squeezed fresh lemon
small onion finely minced
small tomato finely minced
salt and pepper to taste


Mix and mash everything together.  Serve immediately or keep one pit of the avocado to prevent browning.

Chia Chip Recipe


1 cup coarsely chopped carrot

1 cup coarsely chopped celery

1 cup chopped red pepper

1/4 cup chopped red onion

1/3 cup chopped parsley

1 tsp dried basil

1/2 tsp dried oregano

2 Tbsp lemon juice

1/4 tsp pink himalayn salt (or sea salt)

1 cup of chia seeds

Combine all ingredients except the chia in Vitamix or food processor. Pour smooth mixture into a bowl and combine with chia seeds. Mix until chia seeds are evenly coated. Spread the mixture, a spoonful at a time, into thin circles on a dehydrator sheet or cookie sheet. Dehydrate at 115 degrees for 4 hours or bake in the oven at the lowest temperature possible until crispy.

Veggie Sushi

 Veggie Sushi

(modified version of recipe by Julia Gonen ND) 

Serving size: 4 sushi rolls (24 pieces) 
Cooking time: 45 minutes (to cook the rice) 

Basics you need: 
Bamboo rolling mat, stiff piece of cardboard/little hand fan, sharp knife. 

3 cups short grain brown rice (I had a great quinoa roll the other day – once you’re comfortable
making this experiment with other grains!) 
4 sheets nori - seaweed
4-5 tbsp rice vinegar (can also play around with apple cider vinegar) 
1 tbsp finely granulated sugar (optional) (maple syrup is an option too) 
2 green/spring onions (white part only) 
2 tbsp toasted black or brown sesame seeds
Filling ideas – here are some ideas – the sky is of course the limit – fill the roll with any
filling/veggie you and your family like. E.g. Carrot, Cucumber, Avocado, Sweet Potato, Umeboshi
plums/plum paste (if you like sour – great food for the Spleen and digestion), Spinach, Asparagus, 

Cook rice. Use 2 cups water per cup rice. Bring to boil. Turn to low and cover. Cook ~ 45min. 

Meanwhile prepare fillings.
Steam sweet potato until just soft, but not mushy. Slice into long thin sticks.
Cook spinach and mix with toasted sesame seeds.
Cut cucumber and carrot into long thin sticks.  (May soak carrots in rice/balsamic/apple cider vinegar).
Cut avocado into long thin strips.
Chop fresh cilantro finely.
In small bowl mix vinegar and sugar (optional).
When rice is cooked, transfer into large glass bowl.

Put in the fridge for a little bit to cool it down. Add vinegar and sugar mixture. Stir well.
Stir in green onions and sesame seeds. 
Hold a sheet of nori with tongs and toast it by waving it above an open flame, or place it in a frying pan
over high heat until crisp and fragrant (not very long).

Place nori, shiny side down, on a sushi mat or dish towel.

With fingertips, spread approximately 3/4 cup rice over nori to make a thin layer, leaving
1/2 inch around edges uncovered.
Make a lengthwise groove in center of rice; place fillings in groove. 
Lift edge of mat or towel; roll nori away from you, tucking firmly as you go and taking are not to catch
mat or towel in roll. When rolled, slightly moisten edge of nori; press to seal. 
Place roll, seam side down, on a firm surface and cut into 6 pieces with a sharp, moistened knife. Serve
the rolls with natural pickled ginger, tamari. 
You can prepare these rolls up to one day ahead, but no more.

Do not cut the completed rolls; wrap them in plastic and cut just before serving. Enjoy! 

Yoga Nidra Helps Optimize the Body's Detoxification: Here's Why ...

Basically yoga nidra is a potent stress releaser.

AND, when we are stressed our body does not prioritize detoxification. It prioritizes dealing with the stress. 

Does this makes sense to you?

I think about it like this.

If my house was on fire I wouldn't start cleaning out a back closet or decluttering. I would shift my priority to getting the fire dealt with! 

Stress is like a fire to the body and the so the body focuses it's energy on addressing it. 

Dealing with excess stress - real or perceived - is another way you can help decrease your toxic load ... (-:

Healthy Muffins to Have on Hand

No Grain Muffins (Favorite)
Great, easy to make non-gluten, protein snacks for home or for hikes!


2 ½ cups ground almonds/pecans
½ tsp. Baking soda
¼ cup melted ghee
3 eggs
¼ cup of honey
1/8 tsp. unrefined sea salt
¼ cup unsweetened applesauce/apple butter, grated wet veggies – carrots, zucchini or mashed bananas, blueberries, etc.


** Combine all ingredients to make batter. Grease muffin tin with ghee.
Bake at 375 F for 15-20min. Makes 12.

Spice Muffins

Gluten Free, Sugar Free. Perfect for candida diets.


1 Egg
1 tbsp  Almond Butter
3/4 tsp  Stevia (powdered extract)
1/8 cup  Butter or oil
1/2 tsp  Vanilla (or almond flavour)
1/2 cup Plain Yogurt ( can substitute cream)
1/2 cup Water    
3/4 cup Brown Rice Flour ( can substitute any flour)
1/4 cup Rice Bran (can substitute with almond meal or flour) 
1/2 cup Almond Meal (whole almonds put through a coffee grinder)
3/4 tsp Baking Soda
1 tsp Cinnamon
1 tsp All Spice
1/2 cup Favourite Fruit 

Whip egg until frothy. Add almond butter, stevia, butter or oil, vanilla, yogurt and water. Mix on med/high for about 1 minute. Add remaining ingredients (except fruit) and mix slightly. Add fruit, gently stir. Pour or spoon into greased muffin tin about 2/3 full. Bake at 375 for 20-25 minutes.

These Muffins actually rise.

Feel free to experiment, as long as the liquid to dry ratio remains some what the same; many different substitutions will work.

Anti-Inflammatory Diet Guidelines

Everyone is unique and there’ s not really one size fits all diets. This anti-inflammatory diet guideline summary is a standard one that is then modified depending on the individual’s needs, gut health, pain level, etc.

Anti-Inflammatory Diet Guidelines

Try and eat only the following organically grown foods for the next 28 days. There is no restriction on the amount of food you can eat. The foods listed are only examples of foods to eat. Any food that is an allergen must also be avoided due to the inflammatory component of allergens.

 Steamed vegetables

Steaming veggies improves the utilization of the food substances and reduces the initiating residue in the gut, allowing the GI mucosa to restore itself. Use minimal raw vegetables except as a salad.
Eat a variety of any and all vegetables (except tomatoes, potatoes) that you tolerate. Yams, sweet potatoes, squash are allowed. Add your favorite spices to enhance the taste of these vegetables.
Do not use aluminum cookware.


Eat one to two cups of cooked grains per day of those you can tolerate.
Allowed grains are: millet, basmati or brown rice, quinoa, amaranth, oatmeal, barley, buckwheat, rye, teff
Other grain foods that may be eaten are rice crisps and wasa crackers


Eat a variety of any legumes that you are able to tolerate: split peas, lentils, kidney beans, pinto beans, soy beans, mung beans, garbanzo beans, aduki and azuki beans.


Deep-sea fish (salmon, halibut, cod, sardines, tuna, mackerel) is preferred – no shellfish
The fish should be poached, baked, steamed, or broiled.


Eat only white meat and do not eat the skin.
The free-range or organically grown chicken/turkey should be baked, broiled, or steamed.


Eat only 1 or 2 pieces of practically any fruit except citrus. If possible, it is preferred to eat the fruit baked (such as a baked apple or pear).


Very small amounts of maple syrup, rice /barley syrup, honey or stevia(1/4tsp=1c.sugar).
Absolutely no sugar, NutraSweet, or any other sweetener is allowed.


    For butter, whip 1 pd butter and 1 cup extra virgin olive oil.
    Incorporate 2 Tbsp of Flaxseed oil / Udo’s oil into diet/day.

Herbal Teas & Good Water to Drink

    Minimum of 6-8 glasses of spring, bottled, filtered or reverse osmosis water/day
    Herbal teas – 2-4/day – best taken in evening and sipped slowly.

For the time being, avoid the following inflammatory foods:

Milk, cheese, eggs
All wheat products, including breads
Citrus fruits
All caffeinated teas, coffee
Sugar, Nutrasweet
Corn Products
Peanuts and peanut butter
Red meat – esp. pork
Fried and processed foods


Sweet Breakfast Ideas

Pear Crisp
A delicious and easy recipe that can be served as a breakfast dish or even dessert.


1 cup flour (rice, amaranth, millet) 
½ tsp. sea salt
¼ cup oil
¼ cup maple syrup
1/3 cup chopped cashews
2 Tbs. water
2 Tbs. maple syrup or brown rice syrup
2 tsp. vanilla
5 cups bite size sliced pears


-Preheat oven to 350 degrees F. 
-Mix flour and salt together in a bowl. Add oil and sweetener; mix well. Stir in nuts and set aside. 
-In a small bowl combine water, syrup and vanilla; set aside. 
-Slice fruit and place in a lightly oiled pie pan or an 8 by 8 inch baking dish. 
-Pour the liquid mixture over the fruit and toss gently. 
-Spoon the flour nut mixture evenly over the top of the fruit. 
-Cover and bake 45 minutes. Uncover and bake 15 minutes more to crisp the topping.

Immune Support Breakfast

(makes a big batch)
4 cups rolled grain*
2 cups oat bran
½ cup dried fruit*
1 cup raw nuts*
1 cup sunflower seeds*
1 cup milk thistle seeds
1 cup lecithin


Grind nuts and seeds. Mix all ingredients. Soak serving in rice milk, soy milk, nut milk, cow’s milk or water for at least 30 minutes before serving. Store unused portion in the refrigerator.

For additional protein, add yogurt or tofu.

*Vary the types of seeds, nuts, dried fruit and rolled grains you use till you create a mix you absolutely love!


Oatmeal Waffles


7 c. quick oats
7 c. soy or nut milk (see recipe below)
1/3 c. good quality oil
2 tsp. salt


Combine in a large bowl, Mix and let stand 8 hours or until thick.  Bake 6-9 minutes in hot waffle iron.


Nut Crust Berry Pie for Breakfast! 

Gratitude to the Folks at The Green Door Restaurant for the base recipe and to Dorise for introducing me.


Preheat oven to 350

Nut Crust
1 cup large flake rolled oats
½ cup almonds
1 cup barley/millet flour – you can use less flour and add more ground almonds too – experiment! (-:
¼ tsp cinnamon
a pinch of salt
1/3 cup coconut oil
1/6 - 1/3 cup maple syrup

Oil and flour one 10 inch pie plate. Grind oats, almonds, salt and cinnamon and put in a bowl. Add the oil and maple syrup and mix it into a soft dough. Press into pie plate. Bake at 350F for 25 minutes until golden brown. Allow to cool while preparing filling.


4 cups berries, fresh or frozen
¼ cup agar flakes (high in calcium – in seaweed section at stores)
2 cups juice (I usually add a little water to the frozen blueberries/strawberries and then use that liquid)
1/3 cup arrowroot
¼ cup maple syrup – I’ve used half this and it’s still super yum.


Mix the arrowroot and maple syrup in a small bowl and set aside. Heat the liquid and add agar and stir. When the agar dissolves fully, add arrowroot and maple syrup mix.  Stir until slightly thick and then add the blueberries and mix well. Pour into baked crust and refrigerate until set: about 2 hours.

Enjoy !




Supplement Spotlight for Infections - A Natural, Potent Antibacterial To Have On Hand

The Berberis Formula by Genestra is packed with some of my favourite herbal medicinals.

It is a great broad spectrum antimicrobial to have on hand to support your body naturally at the first sign of a cold or GI bug.

Acutely (i.e. at the first sign of bug) you can go up to 6-9/day (2-3, 3 times per day) for the first 5 days and then slowly taper off to 2, 2 times per day for 3-4 days and then cut again so you're off it totally by day 12.

Immune tip: I always include fresh ginger tea in my self-care/let’s get better routine. It is great to support my immunity and digestion and you can make that usually wherever you are - 5 thin slices of fresh ginger boiled up - the longer you boil more potent the tea. Oh, and NO sugar while you are sick if you want to get well quicker.! Avoiding mucous forming foods like dairy and wheat is helpful too … (-:

Fancy Healthy Refreshing Dessert for Lime Lovers

Lime Meringue


1/2 cup pitted soft dates
2 Tablespoons raw honey
1/2 Tablespoons non-alcohol vanilla extract
1 Tablespoon cold pressed coconut butter (optional)
3 Tablespoons lime zest
3 Tablespoons lime juice
2 1/2 cups mashed avocados (about 3 medium avocados)
1 teaspoon spirulina (optional for colour)
6-12 drops clear stevia (optional)


Soak dates in 1/2 cup fresh water for 5-10 minutes to soften.  Drain the soak water and set aside.

In a food processor or blender, blend dates, honey, vanilla, coconut butter, lime zest and lime juice until smooth.  Add 1-2 Tablespoons of date soak water if necessary to aid in blending.  Spoon in avocado and spirulina and blend until smooth.  Add a few drops of liquid stevia to taste for additional sweetness (if desired).  Spoon the meringue into serving glasses and garnish with berries if desired.  Makes 4-6 servings. Enjoy!

Supplement Spotlight for Women With Sugar Cravings and Low Energy

Multi Glyco has been a client favourite for over 20 years.

It covers so many bases and is very cost effective for all you get.

  1. Your B vitamins for stress resiliency and energy

  2. Nutritional support for helping keep blood sugar balanced

  3. Herbs and nutritional glandular support for the adrenals and pancreas

  4. It also includes nutrients that are harder to get from our foods these days as our soils have been found to be deficient in them: Selenium, Manganese, Iodine, Zinc, Chromium.

    Organic foods and foods from biodynamic farms have shown to have higher levels of nutrients and so choosing the sources of your foods makes a difference . The nutrients from point #4. are good ones to include in your supplements!

Recommended dose -  1, 2 times per day usually best taken with breakfast and lunch. May want to add one around 2-3 pm if your energy follows a low adrenal pattern and you normally crave some kind of pick me up like chocolate, sugar or caffeine at this time. Take a Multi Glyco with a healthy snack and head out for some fresh air and a walk or a yoga nidra at this time to restore and reset.

Top 10 Naturopathic Tips For Times of Stress and Transition

1. Rhythm and Routine - Do what you can to get into a rhythm/routine - especially great for children during times of stress/transition and also excellent for adults as rest, routine and rhythm nourish our stress glands(the adrenal glands).

2. Drink water - helpful in clearing out stress hormones, keeping the brain hydrated and resourceful, grounding and so on ...I've found I really have to be conscious of this daily with having to boil our water. We all know we feel better when we stay hydrated and a hydrated  body sure handles the sun better as well.

3. Food - Eat. and try to eat regularly - eating and sleeping and waking at about the same time every day is a huge support to the body's internal rhythms and innate ability to heal. I have met many people who have commented on how eating food - never mind healthy food got put way down the priority list and also how wonderful receiving food as a gift from a friend is.

4. Rescue Remedy is a gentle, wonderful remedy to help deal with any shock and stress. You can buy this at Nutters/health food store and put it in your water bottle - 5-10 drops and sip on it during the day. Excellent for kids (and if you're flying anywhere this summer).  

5. Adrenal support - B's, Vitamin C, Magnesium, Calcium are nutritional supplements that nourish the adrenals. I like the formulas by Innate that are at Nutters. There are many Gemnos (Sequoia, Ribes) and Homeopathics that support as well (HAD, Surreninum 4CH).   

6. Homeopathic Remedies - Aconite - great for shock. Ignatia and Nat mur - for processing grief. 

7. Self-kindness.

8. Bodywork - Yoga Therapy, Craniosacral, Bowen, Acupuncture, Massage, Snuggles, Reiki ... whatever you enjoy that gets you out of your head and into your body and the moment.

9. Laugh, Dance, Walk Outside, Sing! Keeps things open and moving. Play with your friends. (-:

10. Breathe. A simple powerful practice is to take 5 long deep breaths when you think of it. And have the exhale be what you focus on and for it to be longer than the inhale - double if you can. Yoga in general - especially ones to support 1st, 2nd and 4th chakra - when you do the postures, take a moment to pause and feel the sensations  in your body … connecting with your sensations helps you regulate your nervous system.

Nourished, Centered Mama Essentials: Meal Planning Templates

The most important thing to schedule in is a time to meal plan.

Sunday nite works for many moms but schedules are different so try something for a month and stay curious as to what works for you. Even though it seems like an extra thing to do that you don’t feel you have the time/bandwidth for once you get in the rhythm of it you will see that it is the best spent 30 minutes of the week!

A mom’s energy in particular is drained by ‘over thinking’ so part of my goal with working with families is to get whatever we can on auto pilot. It’s a habit that you do regularly or that someone else does that helps that all (-: Otherwise, you are thinking about what to eat and when to clean and do I need to water the plants? etc. … feeling behind/overwhelmed. Routines decrease our cognitive load down and increase our energy, clarity and calm .

As you know if you are a client I like to give lots of space for the transitioning to a healthier lifestyle food wise. I like to decrease overwhelm by just using one 1 week meal plan sheet that you work on and build your week diet with.

The first thing I recommend after you print off your meal plan is to add the meals/snacks that you are currently eating that fit with your new way of eating. Then the next step is to start filling in the blanks. This could take days, weeks, months … stay curious and committed.

Here’s a 2 week meal plan template that I like …


Print it off, fill it in and bring it in to our next visit so I can be there to help fine tune it and build it. This is a working copy that you will continue to tweak. (-:

This is one of the ways I help people create some strong foundations for health. It is part of the nutrition and diet assessment piece of my health transformation programs.

If you are sick of being tired and chasing symptoms and are ready for a change in the direction of your health come in to talk about the Naturopathic Wellness Foundations Coaching Programs. I created these because I noticed that it is easier for people to create sustainable change in their health when they have support and have made a committed to themselves. These are step by step programs that range from 3-9 months depending on your needs. Some other benefits are that the consults are discounted in this format (so you save money), you will have a manageable way to implement the changes (step out of the “starting and stopping and starting from the beginning again” pattern) and get to that next level with your health. Any supplements you need will be available to you at 20% off as another support for you! (403) 609-8385 to book …xo

I'm Trying to Get Pregnant Naturally. Can Yoga Therapy Help Me?

The Yoga therapy I practice as part of my naturopathic practice is great for people who want to address the root of their symptoms and self heal. Sometimes I combine it with acupuncture. It creates the conditions for tension and stress to release from the body and mind and is great for addressing poor digestion, overwhelm, adrenal health, headaches and yes, infertility. It addresses any tension/stress stuck  in the body. There is often imbalance physically and/or energetically in the pelvis when a women is having a hard time conceiving. Women will know after one session if this will help. This is a great therapy to do prior to pregnancy in any case so any old unprocessed energy/tension that is in the pelvis can be cleared. This energy gets stirred up during labour and delivery so it is nice to address it before.

How do I know if I even have any stuck energy?

Good question. Most people whose health is not optimal do. Try this: Take a second to think of something that is currently stressful or is bugging you and bring your attention inward to where the tension/sensation of stuckness shows up in your body when you think of it. That stuck energy in the body is what this therapy releases. For infertility we work with the pelvis and the whole hormonal circuit including the adrenals which are often involved. Stuck energy leads over time to illness - this is at the basis of Chinese Medicine, Yoga, Tai Chi and other Eastern perspectives on health. With infertility the flow is affected. There are other pieces we address naturopathically but this is a game changer.

Yoga Therapy is a gentle, restorative treatment that truly addresses the root cause. Come book in and try! 403 609-8385