Author: admin

Defining Success

Defining Success

Today’s post inspiration comes from a colleague in my network who posed a question in an entrepreneur Facebook group. It was a great question! And after thinking about it, I realized my definition has a BIG impact on my practice and my clients. The question: 

Unmasking Fear – Part I

Unmasking Fear – Part I

Over the past weeks, I, like many others, have been a silent witness to a growing collective rage that I feel deserves some light. I offer my observations and opinion with love, respect, compassion and free from desire to hijack your mind, or to threaten 

Gas and Brakes

Gas and Brakes

One of the things I have been hearing a lot about during our Covid times, is how different each person’s experience is. In my own circle, there are some for whom it is much needed chance to pause. Yet for others, it’s working overtime, stressful new conditions, uncertain futures and go, go, go. Gas and brakes!

That’s not the gas and brakes I want to talk about today though. I am more concerned about what is happening in our individual nervous systems when we try to over-perform or are a just plain trying to keep up when we are stressed and exhausted. Especially in times like these: More decisions than usual, upended routines, uncertainty, a steep learning curve and a loss of physical proximity based social interaction.

Nourishing the brain and the mind is one of my passions. In fact, my practice focuses on where the hormones, immune, digestive, intestinal and nervous systems meet in a tangled web. To nourish the brain, you need understand it’s place in the big system and to ensure the entire body, mind and spirit are supported. Nothing in the body or spirit, or their environment for that matter, are separate from the brain or the mind.

I was attracted to this work after my own history of brain abuse… Overworking for many years, over exercising, a childhood sweet tooth, history of childhood illness and many antibiotics, and finally a cycling accident.

I have learned a thing or two along the way. The hard won lessons of learning to live a life in flow and the performance gains that come with it, drove me to research how to deeply refuel and nourish my mind and body and just what it takes to make a healthy brain.

And it is fascinating research. I LOVE the connections in complex systems, and it lets me do the one thing I love the most; pull information from diverse studies like evolutionary biology, biochemistry, history, environmental science, genetics, nutrition science, behavior theory, spirituality, organization, planning and so much more (sorry to geek out on you there!).

Back to stress and exhaustion… Your brain and nervous system are connected to every other system in your body. Your stress response is the symphony played by 2 systems: the nervous system, and your endocrine system (hormones). They in turn, manage to recruit or impact virtually every other system in your body including digestive, respiratory and cardiovascular systems.

So many people turn to caffeine, alcohol, sugar and junk food – even our own adrenaline and dopamine through “rush” experiences to keep ourselves going (gas). One minute we excite our nervous system… rev it up with caffeine and sugar or the flashing lights of a screen. Next, out comes some sort of consumable to help with winding down (brakes).

Others, try to supplement their way to optimal, as if the brain were a vehicle and we just need to put in some nitro so it will go even faster. Well, you know what happens if you run a car hard enough for long enough…

This kind of living, these habits, are all too common. In fact, the majority of people I see are caught somewhere in this trap. Either trying to figure out how to relax, or trying to squeeze more out, or both.

I get it… we have jobs, kids, missions, obligations, goals and a lot of commitments… Life is moving very fast. It’s competitive. You might get swallowed up if you let off that gas…

Can you relate? Have you ever wondered if this is harmful to your body or brain?

See if you identify with any of the statements below:

  • I need something to get me going in the morning
  • I prefer to unwind with alcohol or drugs
  • I need supplements to get to sleep or to think better
  • It’s hard to shut my mind off
  • I feel overwhelmed
  • I feel underwhelmed
  • I sometimes experience bouts of exhaustion or overwhelm
  • I like to watch tv or use my phone to unwind

I bet you cannot say no to all of these. I see too many people trying to meet their health goals, but caught up in their own gas and brakes trap, spinning tires and going no where. Or worse, leaving tracks – pieces of themselves wearing off and laid like rubber.

What if the next level in your performance actually lies beyond all of this – where the 3 Mental C’s – clarity, creativity and calm can be supported and used as tools to make life easier? Less gas and brakes and more… cruise control?!

I think so, and that’s why I have a program called SHIFT – Designed for my clients to help nourish mind, body and spirit. To shift the up-and-down nervous system responses, hormones and the biochemistry of stress, that creates all those unwanted symptoms: cravings, restlessness, weight gain, energy issues, hormone problems, digestive problems, heart problems, mental fatigue, depression, anxiety… I could go on.

So… my questions to you are… Do you think this might be what’s happening to you? Do you feel stuck on and off the gas and brakes and trying to move forward at the same time?

If so, pause and reflect about what moving forward might look like for you. Consider whether your goals and mission are truly being reflected in your actions and your health. The most important thing to do first is recognize the stress that drives your routine of gas and brakes, and identify things you can do to support yourself.

Be good to yourself,


Surviving the Holidays with Food Restrictions

Surviving the Holidays with Food Restrictions

As we head into the holidays, food takes center stage in many a celebration.  While it is wonderful to break bread with friends and relations, it can be a tremendous source of stress when your body is unhappy with some of our most common ingredients 

Time for a Change?

Time for a Change?

One of my favourite things to hear is when my clients declare their happiness with their successful nutrition and lifestyle changes. It’s music to my ears! But what an outsider might not see, is how long and hard a client may have worked, or the 



Every new year, my practice starts to fill with people who, having the best of intentions, are wanting to launch a new health program for themselves. Great! Well… sort of….

While most of us can benefit from a reboot after a season of celebration, what I find is that grand plans can often fail. You see, the way we approach lifestyle change needs to be somewhat different than the way we set other goals. And if we are not careful, we actually program ourselves in a way that DECREASES motivation.

I have found that using a mix of behavior theory concepts like creating small daily wins, coaching, targeting foods that fight cravings, and working with the body’s natural rhythm, my clients have the best chances of success.

Every client is different. If you find that progress on your health goals is feeling ever more elusive, it might be time to schedule a visit and start a personalized program that takes the whole you into account.

That’s all for now. Remember: be good to yourself, and nourish your potential.


Tahini Dressing

This dressing was concocted when trying to find alternatives for my clients with a number of restrictions including garlic, dairy and lemon. The result was this very satisfying and creamy dressing, with warm flavours. It pairs well with roasted Brussels sprouts, and mixed greens salad 

Salad Anyone?

Find yourself hankering for a delicious salad and unable to have one because of the e.coli /romaine scare? Not to worry – there are nutritious and delicious alternatives. I won’t pretend… I have a thing for sprouts and micro greens! Many of you have heard 

Seasonal Market Produce

Last week, I went to the Lansdowne Christmas Market for some Christmas vibes and to do my local, in-season vegetable shopping. Although it does not seem like there would be much produce in a Canadian winter, there is actually a bounty of fresh food. So, after a wonderful few hours wandering the isles (yes, I am pokey), I left with cabbages, apples, gifts and some herbal treats, and home I went to make some delicious food!

There is a myth that delicious food takes a complicated recipe or some expert knowledge. But quality, fresh, local ingredients just stand on their own. Here is a simple recipe I made with my purchases.

Cabbage and Apple Saute

This wonderful winter dish does not show well, but you won’t be disappointed with the flavour! It does not help that there was no time to stage it… it was being eaten right from the pan!

  • 1 medium onion sliced into strips
  • 1 small cabbage sliced in thin strips – (about 3 cups)
  • 1 large red apple cut into small wedges
  • 1/4 teaspoon of fennel seeds ground
  • Himalayan pink sea salt to taste
  • Extra Virgin Olive Oil like the Rallis brand

In a medium pan, add the olive oil and onion, beginning with a higher heat. Add sea salt and sweat the onions, then reduce heat, and cook low and slow until nicely caramelized. Add the cabbage and continue to cook until the cabbage is is soft, sweet and lightly browned on the ends. Add the apples and fennel, saute for a few minutes and then cover. Cook until the apples have completely broken down.

To make this dish festive and to provide a tart burst of flavour, try adding some cranberries when adding the apples.

Last Friday was National Sardine Day!

Those of you who have attended my workshops, college classes or had a consultation with me, know that I am a fan if the humble sardine. Maybe I even gave you a tin… Although I do not generally jump on the super-food bandwagon, I did