http://www.behealthycoaching.com/

Be Healthy, Saskatoon, SK (2025)

09/16/2025

It’s not uncommon for us to reach for caffeine (coffee or energy drinks) just to find that extra oomph to get through your day…while this may give you a temporary boost…it can also have negative effects .
Instead…think of focusing on healthier habits to increase energy, such as:

🛌 SLEEP. Did you know, if you aren’t getting an average 7-9 hours of sleep, you will be constantly running a deficit? Sleep is much more important than we think…it is the time when your body “rests and repairs”. If sleep is an issue for you, I encourage you to work on some sleep hygiene to bring some improvement to your sleep habits.

💦 HYDRATION . We are chronically dehydrated. Appropriate daily water intake is necessary for optimal organ function. It is suggested we drink half our body weight in ounces of water. And if you are active, sweating, also drinking beverages that act as diuretics, you need even more water!

🫁BREATHE. how often do we actually take some nice big deep breaths? Deep breathing can increase oxygenation, as well as engage your parasympathetic nervous system and reduce stress.

🥗FOOD. The saying “you are what you eat” is an important reminder that fueling your body with whole, nutrient dense foods, provides the necessary building blocks and energy to power you for the day. Avoid those sugar crashes and focus on whole, unprocessed foods.

🚶🏻‍♂️MOVEMENT. Have you ever felt tired , low energy but forced yourself to take a walk or work out and then noticed how good you felt after? Feeling sluggish can easily be tied to being sedentary. Movement gets your lymphatic system moving, pumps blood to your muscles and brain, increases oxygenation and produces endorphins ( those feel good hormones).

🍽 DIGESTION. Boosting your digestion by chewing your food really well contributes to energy reserves by decreasing the energy required to digest your food. Also consider avoiding beverages ( beyond a few sips) within 30-60 mins of a meal to improve the efficacy of your digestive enzymes.

🌲NATURE. Look to nature to increase your energy reserves by exposing yourself to morning sunlight to balance your circadian rhythm. Enjoy fresh air as you breath deep, and consider practices such as “forest bathing” and “grounding” to further enhance your energy and relaxation.

09/01/2025

MINDSET MONDAY 🙏🏻

Can you honestly say you love your body right now...exactly as it is...whether you are in the healthiest, best shape of your life, or struggling with health and weight issues?

So often many of us are comparing , judging , unhappy, feel as though “our body has failed us”, etc.

Your body is an incredible high performance machine that deserves love and acceptance just as it is - right now.

So what if you are not exactly where you’d like to be physically - your body is amazing and deserves to be loved based on that - now how it looks .

Have you ever seen the experiments where people speak positive affirmations and negative words to plants ? The plants receiving love flourished, while the ones neglected or fed negative words floundered.

Your body and mind are just like those plants - feed it love and positive affirmations - and you will flourish !

You don’t have to be exactly where you want to be at this moment to provide the love and appreciation your body deserves.

So let’s try this - instead of looking in the mirror and critiquing everything you see - try focusing on how amazing your body is! Be thankful - show gratitude- be loving!

If you truly love yourself right now - just as you are - maybe it will help you make better choices to support a healthier you! Your body needs stress reduction - prioritizing sleep for rest and repair - nutrient rich foods for fuel - less toxic exposures - daily movement - lots of water - sunshine and fresh air- social connections - positive mindset !

08/27/2025

There is only one YOU! In a world where everyone is following the crowd to fit in - BE YOU and FIT OUT! 💕
Embrace your flaws and imperfections because we all have them ! It’s what makes us human .
You are perfectly imperfect !

08/25/2025

MINDSET MONDAY🙏🏻

“It is only in sorrow that bad weather masters us; in joy we face the storm and defy it”

I see you...you are hurting...you’re at the end of your rope...the storm is approaching and your reserves are spent...you’re exhausted, depleted, ready to surrender ...give up...

What if I tell you there is hope...the storm is just a blip in the weather that will pass.

Storms are part of life...how you face them will determine how well you survive them.

Your mindset absolutely matters in how you will weather the storm.

Settling into a mindset of gratitude, and looking for the joy in the moment, inspite of the cloudy skies, will carry you through far better than mired in the depths of sorrow, pain and negativity.

We will always be presented with challenges. Stand tall and steadfast in your joy to defy them.

Know that the strength is within you.

Start with gratitude.

08/19/2025

TOXIC TUESDAY ☠️

Emotions can be toxic . What we often forget - is no matter what is going on in our environment - work place - relationships - we have a CHOICE in how we respond .

Anger - hate - jealousy are all toxic emotions that can cause physical distress and illness .

It will manifest in tight muscles - increased blood pressure and heart rate - head aches - elevated cortisol - poor sleep - just to name a few …

Now I’m not saying being angry isn’t warranted - or healthy in the right amount - expressing ourselves is important - rather than burying it.

However living in it - or perhaps reacting in an anger response when a healthier response could be a better option, can be harmful. Toxic. Damaging.

If an anger response is warranted - acknowledge that the situation makes you feel angry - but don’t sit and stew in it - acknowledge - observe - then release and choose to be in a better mindset that is both physically and mentally healthier.

Why punish yourself for someone else’s mistakes ?

08/08/2025

Did you know, approx half the population is deficient in magnesium ? 🤷🏻‍♀️

Magnesium plays a vital role in our body. 💪🏻👌🏻👍🏻❤️

Conditions that magnesium is involved in:

acid reflux/ heartburn, ADHD, Alzheimer’s/ dementia, anxiety / stress, panic attacks, depression, blood clotting, angina, blood pressure and other cardiac conditions
such as arrhythmia / irregular heart rate, blood sugar sensitivity, vitamin d deficiency’s, calcium deficiencies, hypokalemia ( low potassium), constipation, seizures, sensitivity to loud noises, migraines / headaches, insomnia, chronic fatigue, fibromyalgia, chronic pain syndrome, muscle pain / twitches , cramps ( restless leg syndrome), chronic inflammation, pms, pre eclampsia, infertility, lung function, COPD, asthma, respiratory distress.

Magnesium deficiencies can be caused by: 🤭

gastrointestinal diseases, such as irritable bowel syndrome, Crohn's disease, celiac disease, and ulcerative colitis
diabetes, pancreatitis, high thyroid hormone levels,kidney disease, leaky gut!

Some medications can have a similar effect, including:😯

diuretics, drugs such as Prilosec used to treat acid reflux or peptic ulcers.

Certain lifestyle factors can also reduce magnesium levels, including:

drinking too much coffee, soda, or alcohol, eating too much sodium, heavy menstrual periods, excessive sweating
☕️🥤🍻🍸😅

There are many forms of magnesium available on the market- be sure to look for magnesium GLYCINATE TAUREATE, or ASPARATE, although magnesium bound to Kreb cycle chelates ( malate , succinate, fumarate) are also good. Magnesium glycinate is the easiest on the stomache and most absorbable form.

Magnesium rich foods are:

Green leafy vegetables (e.g. spinach and kale)🍃
Fruit (figs, avocado, banana and raspberries)🥑🍌
Nuts and seeds🥜
Legumes (black beans, chickpeas and kidney beans)
Vegetables (peas, broccoli, cabbage, green beans, 🥦artichokes, asparagus, brussels sprouts)
Seafood (salmon, mackerel, tuna)🐟
Whole grains (brown rice and oats)
Raw cacao
Dark Chocolate🍫
Tofu
Baked beans
Chlorella powder

Speak to a doctor before taking any new supplements.

Sources www.magnesium.ca, Mark Hyman MD

08/04/2025

Sugar - WHITE POISON- found hidden in so many food products , disguised by names you can barely pronounce : galactose? Maltodextrin? Diastatic malt? Muscovado? Treacle? 🤷🏻‍♀️ ( see photo of the many names of sugar)

What does this sweet , addicting substance do to our bodies that is sooo bad? 🤔

🔥INFLAMMATION! 🔥😳 for starters -
And that is reason enough anyone , especially those with chronic illness to avoid !

However - let’s see what else it affects - it overloads the liver which can lead to a greater accumulation of fat - yes, FAT, and fatty liver disease. (Fat doesn’t make you fat - SUGAR makes you FAT! ) who knew ? 🤷🏻‍♀️🙈

It raises blood pressure, contributes to diabetes , and chronic inflammation, which all put you at a higher risk for heart disease and stroke ! 😱

On average - we consume 24 tsp of sugar a day through added sugar in our foods . That’s 384 calories ! 🙀

Where is the sugar hidden? Top sources are soft drinks, fruit drinks, flavored yogurts, cereals, cookies, candies, cakes- but HEY! It’s also in soups, bread, cured meats, and condiments such as ketchup! 😱🍜🍞🥓🥫🥤🎂🍡

But what about NATURAL sugars found in fruits and veg you say? Consuming Whole Foods containing natural sugars is OK in moderation as these plant foods are also high in fiber, essential minerals, and antioxidants. Since your body digests these foods slowly , the sugar in them offers a steady supply of energy to your cells. 🙌🏻👍🏻💪🏻
But that doesn’t mean going and eating 3 bananas all at once is ok - everything in moderation, my friend! 🙏🏻😍

RDA’s recommend no more than 36 grams of sugar a day - that’s close to the amount in one 12 oz can of soda. And I think even that number is too high !🤪

Strive to avoid packaged and processed foods and added sugar, and instead get your sugar from natural sources like fruits and vegetables . If you are making a recipe that calls for sweetener, consider decreasing the amount and using an alternative natural source such as organic raw honey or pure maple syrup ! 🍓🍎🍒🍌🍯

Once you remove refined sugar from your diet - you will be amazed how sweet vegetables and fruit really are in their own ! 😋

08/01/2025

FAT

It’s a word that confuses and elicits fear. But guess what? Healthy fat is GOOD FOR YOU! 😋🙌🏻

Naturally occurring fats in our foods provide a good source of energy for our bodies. They help us feel full and satiated, and they increase our metabolism and can improve your blood sugar levels, insulin, triglycerides and HDL cholesterol.

A ward study published in the Journal of the American Medical Association determined that when consuming a high fat diet, they were burning on average 300 more calories than when they ate a low fat diet. That’s like running an hour a day without getting off the couch!🏃🏻‍♀️ yes!!!

Monounsaturated fats are best. These are found in foods like olive oil, nuts and nut oils, 🥑 avocados, and other plants. They are also found in refined oils, but due to the processing involved, those oils are not a good choice.

Polyunsaturated fat contains omega 6(which is inflammatory) and omega 3 ( which is anti inflammatory). We need both, but in a healthy ratio. 1:1. If you eat a lot of processed foods...you’re ratio is more likely 20:1. Yikes! Can you say “INFLAMMATION”? 🔥

Omega 3 is like powerful medicine without the side effects. It reduces inflammation, promotes cardiovascular health, protects your brain, and helps prevent metabolic syndrome and chronic disease. This is a great supplement for those with chronic inflammation. So many of us are actually deficient.

Omega 3’s are abundant in fatty fish, seafood, grass-fed meat, flaxseeds, algae, and walnuts.

Omega 6’s are found in nuts, seeds, grains, beans, highly refined veg oils, ultraprocessed packaged foods .

When cooking with fats, one must consider the type of fat and how well it holds up to high temps. Some fats will oxidize when exposed to high heat. The molecules in saturated fats contain strong double bonds and are less likely to break down and turn into harmful, oxidized fats. These are grass fed butter, ghee, or organic coconut oil. Duck fat, humanely raised beef fat (tallow), pork fat (lard), chicken fat.

So how much fat should I be eating ? 🤔 eat a little bit at every meal! Some very important nutrients such as Vitamins A, D,E,K are “fat soluble”. Our bodies cannot absorb them unless fat is present. But also keep in mind fats combined with sugar and starch will fuel weight gain...so choose your food wisely.

So what fats should I eat ?

Best when Used raw: Organic extra virgin olive oil, walnut oil, almond oil, macadamia nut oil, sesame oil, tahini, flax and h**p oil.

Great for cooking : organic avocado oil,butter from pastured, grass fed cows or goats, ghee, organic virgin coconut oil, humanely raised animal fats from duck, beef, pork, chicken.

What oils should I avoid ?

Soybean, canola, corn, safflower, sunflower, palm oil, peanut oil, vegetable oil, vegetable shortening, margarine and all butter substitutes, anything that says “hydrogenated”.

Source : Dr Mark Hyman MD- Food, that the heck should I eat?

07/21/2025

MINDSET MONDAY 🙏🏻

We all encounter small stressors every single day. How you choose to react ( or perhaps don’t react) to them is essential to your overall health and wellness.

Sweating over the small stuff is exceedingly destructive to your well-being .

So many stressful moments occur in a day…and if we were to collect these moments like rocks in a backpack …these stressoors would eventually topple us with the weight of them.

💩happens…how you deal with it is key.

Most things are out of our control…or it is a moment in time that has passed and offers us no purpose in reliving.

It’s not the stress that harms us…it’s our reaction to it. It’s our perception that makes us victims, not the circumstances.

So perhaps when you feel yourself spiraling down “reacting”….ask yourself “will this matter 5 years from now?” . That will give you a little perspective.

Mindset is everything

07/18/2025

😳😬😅

“80% of what we worry about never happens.”
Let that sink in.🤯

How much energy do we spend imagining worst-case scenarios, only to realize later that most of them never come true? Worry can feel productive—like we’re preparing ourselves—but often it’s just stealing our peace and clouding our joy.

What if today, just for a moment, we paused and asked:
“Is this fear based in reality, or just a story my mind is telling me?”

Let’s try trading worry for trust, anxiety for action, and fear for faith.
Because life is happening right now—and most of it is better than we give it credit for 💛

07/16/2025

When I was a kid - my Grandma would ask me when I’d like to come visit over the summer holidays and my answer would always be… “whenever the raspberries” are ready 💕😋

🍓 Raspberry Power! 🍓
Tiny but mighty, raspberries are more than just a tasty summer treat — they’re packed with health benefits! 💪

✅ Rich in antioxidants – Helps fight inflammation and aging
✅ High in fiber – Great for digestion and gut health
✅ Low in sugar & carbs – A smart choice for blood sugar balance
✅ Boosts brain & heart health – Thanks to flavonoids and potassium
✅ Supports healthy skin – With vitamin C and manganese

Add them to smoothies, salads, or just enjoy by the handful! What’s your favorite way to eat raspberries? 🍽️👇

06/26/2025

BOUNDARIES

This is often an area we struggle with. Personally, I was very poor at setting healthy boundaries and I often wonder how much that contributed to my chronic illness .

When we give too much of ourselves we deplete our own reserves and energy and sooner or later we will crash and burn.

I have the “people pleasing” disease and have fought long and hard to learn how to do for others on my terms without giving too much of myself or setting my own needs, goals and dreams aside.

Letting go of the guilt when we want to say “no”, is so important ! You do not have to feel guilty for taking care of yourself first !

You do not have to feel guilty if the request does not resonate with you .

It is OK to say no!
It is OK to put your needs first.
It is OK to stay true to your values, goals and dreams
It’s OK to ask for what you need

You don’t owe anyone any explanations ...

You are just as equally important and special as anyone else.

So ask yourself this right now .... WHAT ARE YOU CURRENTLY SAYING YES TO THAT YOU SHOULD BE SAYING NO TO?

Be Healthy

09/16/2025

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