Managing stress and mental health through healthy living - mindful nutrition, joyful movement and self-care. 

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Superfood Stats - Asparagus

Posted on October 10, 2014 at 5:45 PM Comments comments (1)


Asparagus is a great vegetable for people who are physically active. It supplies almost 66% of the daily recommended intake of folate, which is crucial for red blood cell synthesis and preventing iron deficiency anemia. In addition, it is high in vitam...

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Superfood Stats - Artichoke

Posted on October 3, 2014 at 4:25 AM Comments comments (0)


Artichokes are a disease fighting food, combating diabetes, heart disease and cancer all at once. It is the main carbohydrate source inulin that is known to help stabilize blood sugar levels which is important for the prevention of diabetes. Artichoke...

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Superfood Stats - Apples

Posted on September 26, 2014 at 6:55 PM Comments comments (0)


Red, yellow, green, raw, cooked, alone or paired with meat, nuts or other fruits - there is no wrong way to eat an apple!

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Superfood Stats - Amaranth

Posted on September 19, 2014 at 6:00 PM Comments comments (0)



Amaranth is a great grain for physically active individuals as it boasts 5 grams of high quality protein in only half a cup. Amaranth is also high in iron and vitamin C which helps oxygenate the muscles to fuel your cardiovasc...

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Superfood Stats - Almonds

Posted on September 12, 2014 at 3:00 PM Comments comments (0)


One of my favorite quick snacks, especially when paired with fruit and/or yogurt!


Almonds are a nutrition packed nut. Like others nuts, it is...

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Negativity...the Voices in Your Head

Posted on July 18, 2014 at 9:40 AM Comments comments (0)

I listed this post under stress management and personal development because I truly believe that the negative energy in our lives is what creates the majoirty of our stress, and to learn how to better cope with that is the key to great personal development. Whether the negativity be in the form of other people, our own thoughts and self talk or our actual environment itself.

Bad news travels faster than good - we all...

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Just because you CAN doesn't mean you should

Posted on March 15, 2014 at 8:30 PM Comments comments (0)

I went from living healthfully, eating well, moving most days and being present and joyful, to competing in physique competitions from which I rebounded physically and propelled me into a depression and obsession with food and body image.

Then I started doubting everything that I believed about food and how to nourish my body.....And so I started on my anti-diet journey.

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Blessed Virgin! Did you see what she was at with the rosary beads?

Posted on February 20, 2014 at 7:10 PM Comments comments (0)

Ok, so the title was a bit of a joke...sort of. My friend and I were speaking in jest when I told her about my new use for rosary beads. :)

(Having being raised in catholic homes, in Newfoundland, we could both appreciate the...
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Chocolate and Health

Posted on February 7, 2014 at 5:40 PM Comments comments (0)

As we approach the holiday devoted to the celebration of love we are bombarded with images of jewelry, flowers and of course chocolate! For you chocoholics out there there is some good news - chocolate in moderate amounts really is good for you. Cocoa contains flavonoids, a powerful antioxidant. They can lower your blood pressure, reduce cholesterol and even relieve stress by helping your body to elliminate excess cortisol (the stress hor...
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The "Just One Thing" Challenge

Posted on January 9, 2014 at 5:25 PM Comments comments (1)

Lifestyle Change can be hard.

There are so many conflicting messages about what is healthy and what isn't, and just when we think we are doing ok, we find out that we don't have it right at all!  I...
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I Did NOT Want to Have to Do This....But it's time to reset the system!

Posted on January 5, 2014 at 6:40 PM Comments comments (0)

Two years.

It's actually been just over two years since I competed and it has taken my this long for my body to stabilize itself and return to a new normal. But this new normal is different. While I am thrilled to say that I really and truly feel like I am cured of my food issues and obsessions, which is why I did not want to make this d...
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Uncommonly Good Foods

Posted on January 3, 2014 at 5:00 PM Comments comments (0)

Most people are aware of the healthy benefits and nutrient profiles of common fruits and vegetables like apples, carrots and oranges. But what about some lesser known and equally healthy and tasty fruits and vegetables.

  • Fennel: High in iron and can help prevent anemia in th...
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Avoiding Bad Habits

Posted on December 28, 2013 at 5:00 PM Comments comments (0)

Habits can be difficult to break. Routines become harder to change once they are ingrained in our minds and lives. Now that is fine if your habit is a healthy diet, exercise program or quality sleep routine; but when your habit is snacking on candy or lounging on the couch instead of exercising then it might be time to shake up your routine. Learn more about how to break the bad habits and build good ones.
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Winter Exercise

Posted on December 24, 2013 at 4:30 PM Comments comments (0)

With holiday indulgences and the chilly, snowy weathe,r it's always tempting to skip your winter workouts. But it is important to maintain a good exercise regimen throughout the colder seasons too.

Here are a few "Winter Workout" success tips:

Warm Up: The cold temperatures can cause muscles to tighten. It's imperative that you properly warm ...

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10 Tips to Healthy, Balanced Living...Part II

Posted on December 20, 2013 at 5:15 PM Comments comments (0)


The follow up to my last is the rest of the list!

4. Assess your fitness, nutrition, sleep routine and stress management techniques and look for ways to improve. These elements are all essential to a good, balanced wellness plan. Create a routine that works for you, in your life. Make adjustments and changes to help create healthy habits. Try new things and have fun!


5. Assess your emo...

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10 Tips to Healthy, Balanced Living...Part I

Posted on December 18, 2013 at 5:15 PM Comments comments (0)


1. As we head into the new year we reflect on the time that has passed and we look ahead with hope and optimism and plans for positive change – hence the popularity of the “New Year’s Resolution”.

But how about trying something different this year? Instead of the fads, diets, resolutions and promises why not try taking a positive approach by evaluating each aspect of your lifestyle and creating a positive statement of intent for that cat...

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Healthy Holidays Challenge

Posted on December 6, 2013 at 10:00 AM Comments comments (0)

Well it is that time of year again the holiday parties have started and the food is spread and the drinks flow.....a little too much for most people. 

But maybe, just maybe this year you could start a new tradition?

Can you imagine what it would be like to go into the new year feeling light and happy, healthy and joyful?

Imagine not being a slave to...

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Weekly Meal Plan - Sept. 9

Posted on September 8, 2013 at 6:15 PM Comments comments (0)

So I decided to get back into my weekly meal planning simply because I feel much less stress when I know what's coming. Not only does it make my days easier, it makes grocery shopping easier too!

It is not in great detail but more a rough idea as I try to rotate some of my long forgotten meal favorites and also try some new recipes. I will list the main meals here and maybe you might find some inspiration or new ideas here too :)

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Back to Balance Workout Sept.5/13

Posted on September 5, 2013 at 11:40 AM Comments comments (0)

This is today's workout which was a great one - keeping it simple....the intensity goes up a little next week when we get into the full swing of things. The September workouts will be a variation on this one and yesterdays with some additional exercises and some metabolic work thrown in for fun. (insert evil laugh here).:lol:

Strength: again supersets for 3 rounds


  • ...
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Back to Balance Workout Sept.4/13

Posted on September 4, 2013 at 11:35 AM Comments comments (0)

First day of school!!! Yippeee!!

That means the beginning of the ever evolving schedule,which makes me incredibly happy! As much as I love summer and camping I am always ready for September to come. Business halts over the summer as people are in and out of town, as are we, and the kids are home which makes scheduling massage appointments ve...

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