Healthouse (2025)

27/10/2022

the dynamic duo you didn’t know you needed. ⁣
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Zinc & Selenium.⁣
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Two essential MICRO-nutrients needed for the reduction of oxidative stress.⁣
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Oxidative Stress breaks down cell tissue and can damage DNA, this can cause an increase of inflammation, as well as disease such as diabetes and in serve cases cancer. ⁣
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Symptoms of OS include chronic fatigue, premature aging, IBS and other digestive issues, joint pain, brain fog, and chronic headaches. ⁣
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So how can you combat oxidative stress? ⁣
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1.Eat WELL - foods rich in antioxidants [Fruit & Vegetables]⁣
2.Exercise OFTEN ⁣
3.Limit Alcohol Consumption ⁣
4.Get adequate SLEEP⁣
5.Supplement Support ⁣
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Only 1 in 10 Adults in Canada consume enough fruits and vegetables each day. ⁣
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Meaning the main method to getting enough antioxidants is severely strained. ⁣
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Supplementation of these vital minerals can be beneficial for everyone, even those who consume a healthy amount of fruits and vegetables each day. It’s a sure way to provide your body with the necessary resources to fight oxidative stress. ⁣
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is a great Canadian company, one you can trust for all your supplementation needs. ⁣
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Provided by and Purchased from ⁣
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12/10/2022

It’s a numbers game. ⁣
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It’s not that fats + carbs don’t matter, they do. [specifically the quality of the sources]⁣
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BUT ⁣
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When you’re tracking macros, the top 2 contenders are meeting your protein target WHILE maintaining a MODERATE deficit. ⁣
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Hitting your protein goal ensures meal sustainability, meaning you’re not going to be hungry 1-2 hours after you eat, you’re going to feel fuller LONGER. This concept reduces unnecessary calorie intake. [snacking]⁣
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Maintaining a MODERATE deficit does 2 things. ⁣
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1. Ensures you’re consuming less than what your body “burns”. [energy in vs energy out]⁣
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2.Allows for adequate intake of nutrients. ⁣
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When you’re too far into a deficit you increase the risk of deficiencies and not giving yourself enough fuel. This can cause glucogenesis, where your body breaks things down like proteins (muscle) into amino acids for energy, the breakdown of muscle slows your metabolic rate and this can cause an array of different issues. But I’ll save that topic for another day. ⁣
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Moderate Calorie intake is FAR SUPERIOR than extreme Calorie Cutting. I cannot express this enough. You need food to reduce your body fat. Deprivation is NEVER a solution to weight/fat loss. ⁣
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Questions about this topic?⁣
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Feel free to send me a DM 🙋🏼‍♀️📲⁣
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29/09/2022

love a good lakeside 🤍🌊

28/09/2022

Medicinal Mushrooms 🍄⁣
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A nutritional powerhouse.⁣
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Mushrooms [of all varieties] have a very potent impact on your health and overall quality of life. ⁣
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Roman’s perceived them as “Food of the Gods” ⁣
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Chinese Culture has treasured them as the “Elixir of Life”⁣
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The benefits of medicinal mushrooms are endless.⁣
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-Immune Boosting ⁣
-Antibacterial ⁣
-Full of Antioxidants ⁣
-Helps support Blood Sugar⁣
-Supports Brain Health + Cognition ⁣
-Increases Energy ⁣
-Supports the Nervous System ⁣
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Not a fan of eating mushrooms ? ⁣
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No problem, has developed the PERFECT supplement to ensure you can attain all the health benefits medicinal mushrooms provides. ⁣
Myco10 has been a part of my daily routine for years!! One I don’t want to leave out. ⁣
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You can purchase Myco10 from any location. ⁣
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Don’t miss out on the magic medicinal mushrooms can provide!! 🪄 🍄 ⁣

27/09/2022

They’re called artificial sweeteners, flavours & sugar alcohols. ⁣
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These entities are not “required” on a nutritional food label. ⁣
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Sugar Alcohols are only listen when more than 1 type is used in a specific product. ⁣
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“Sugar-Free” is a marketing strategy to make you think you’ve found a “healthier”alternative to your love of the “sweet” taste. ⁣
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These compounds we’re originally designed for those with diabetes, the goal being to wean off the addictive WANT for SUGAR.⁣
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Yes, these products contain “less” sugar and blood sugar levels are impacted less than traditional white sugar BUT it’s still considered a carbohydrate (aka sugar) ⁣
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The problem with these types of products is people generally will consume MORE because it’s believed to be “free of sugar”.⁣
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Studies prove that overconsumption of artificial sweeteners, flavours and alcohols can lead to minor digestion issues like bloating and diarrhea to major issues such as insulin resistance and glucose intolerance. Significantly increasing your risk for type 2 Diabetes. ⁣You don’t need to be “overweight” to develop this.
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BOTTOM LINE - sugar or sugar “free” items need to be monitored and consumption should have a daily limit. < 40g of sugar per day. ⁣
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A lot of of “fitness industry” food products are FULL of these “sugar-free” sweeteners to mimic the need for energy aka sugar.⁣
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Don’t trust marketing. ⁣
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ALWAYS READ THE INGREDIENTS LIST.⁣
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22/08/2022

Calories mean nothing.⁣
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Unless you look at the Macronutrients. ⁣
Macronutrients give calories meaning because it helps you understand WHERE your calories are coming from. ⁣
⁣A chocolate chip muffin from Tim Hortons⁣
420 Calories⁣
66g of Carbs (35g Sugar/2g Fibre), 16g of Fat and 6g Protein. ⁣
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A homemade breakfast sandwich with 2 slices of bread + butter, 2 eggs, 2 slices of turkey bacon and a handful of spinach;⁣
420 Calories⁣
25g Carbs (2g Sugar/6g Fibre), 20g Fat and 27g Protein. ⁣
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What option holds more value?⁣
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Obviously the breakfast sandwich but both options have the same calorie count. ⁣
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Macros give calories meaning. ⁣
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The muffin will cause a spike in blood sugar, it contains nearly 98% of your daily sugar allotment, it has next to no protein so you won’t feel full from this, and you’ll be reaching for a snack within 90-120 minutes after consumption. ⁣
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The sandwich contains more protein than any other macronutrient, so you will feel full and satisfied. You will have enough fuel to last you 4-5 hours before you feel hungry again. There isn’t much sugar to cause any significant spike in blood sugars and it contains more fibre which is crucial for digestion. Overall its better balanced to serve your body better. ⁣
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This is just one example of why looking at MACRONUTRIENTS matters more than just counting calories. ⁣
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Calories mean nothing without Macros. ⁣
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Only looking at calories is why a lot of people expereince little to no success with sustainable weight-loss. Deficit or not, your food selection matters. ⁣
Poor quality foods, produce poor results. ⁣
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26/07/2022

3 Supplements I Recommend for Every[Body] wanting to “support” their health. ⁣
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Let’s be clear here, supplement support is exactly that - SUPPORT. Meaning before you go pill popping and elixir mixing it’s paramount to have your foundational health habits in order. ⁣
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I.E ➡️Diet (food choice) & Exercise (some sort of daily movement) in order. These are the two most crucial entities to your health habits. Along with Hydration, Sleep and Stress Management. ⁣
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1️⃣ FISH OIL - protect your 🫀& improve your hormones 🚺🔄⁣
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Omega-3 fatty acids help a WIDE range of entities within our body. Our heart and hormones (women specifically) being 2 of my favourite. High EPA helps inflammation, aches and pains. ⁣
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2️⃣ CanPrev Natural Health] D3 + K2 - strong bones 🦴 are key to a longer life. ⁣
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D3 is the most efficient form of vitamin D, K2 helps your bones with the absorption of calcium where needed. A very dynamic and effective duo for bone health, immunity, inflammation and mood. ⁣
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3️⃣ CanPrev Natural Health] MAGNESIUM one of the most important minerals, needed for over 300 enzyme reactions in the human body. ⁣
-Digestion Health ⁣
-Heart Health ⁣
-Nerve Health ⁣
-Bone Health ⁣
-Muscular Health ⁣
-Mitochondria Production ⁣
-Blood Pressure Regulation ⁣
-Stress Reduction⁣
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If you could only choose ONE supplement, I’d choose this one. ⁣
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Support your health with QUALITY supplements! ⁣
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All products can be found at ! ⁣
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27/06/2022

Feeling off-balanced?⁣
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A conversation I have with clients often and lately a conversation I’ve had to have with myself. ⁣
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As someone who preaches the concept of living a healthy lifestyle, feeling off balanced can feel frightening, as if I’m not aligned with what I preach and teach. ⁣
⁣So what do I do when feeling this way? ⁣
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[Evaluate] my environment, routines and “controllable” aspects of my life. It’s extremely detrimental to your health to stress about the things you cannot control.⁣
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[Re-establish Expectation] setting high expectations IMO is great, it means you value yourself and the life you lead. There’s a difference between high, achievable expectation and unrealistic expectation. Know the difference so your mental health doesn’t suffer.⁣
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[Re-route Strategy] when you get lost you inevitably find an alternate route. New viewpoints, ideas, and methods of doing things to ultimately get to the same “destination”. Regardless of situation, strategy will always determine success.⁣
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Listen, life and your health will always be a balancing act. ⁣
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Don’t beat yourself up if you’re feeling “off-balanced”⁣
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Evaluate ⁣
Re-Establish Expectation⁣
Re-Route Strategy ⁣
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08/06/2022

Keeping up with Celebrity Clout? ⁣
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Kim’s going to make BANK on these 9 products you’re so eager to buy. ⁣
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But what value is it actually bringing to your life? ⁣
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If your health habits suck so will Kim’s products. ⁣
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It’s really important to understand the health of your skin stars from within. Your skin health is an expression of what’s going on on the inside. ⁣
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Here are 9 Tips that will bring more to your life and take less from your wallet.⁣
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1.Drink 3L of Water EVERY Day ⁣
2.Protein in EVERY meal ⁣
3.Plenty of Vegetables & Fruits ⁣
4.Consume Healthy Fats like Olive Oil, Salmon and H**p Seed⁣
5.Wear Sunscreen EVERY DAY⁣
6.Stop Scrolling before bed ⁣
7.Exercise and SWEAT often⁣
8.Cope with Stress in a HEALTHY way. Read, Journal, Get Outside, Talk to someone.⁣
9.Wash your face Daily with SIMPLE & CLEAN products ⁣
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Keep up with these and I promise your health and your skin will be glowing.⁣
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01/06/2022

Health starts in your 🧠 💭 ⁣
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Your thoughts control more than perception & behaviour. ⁣
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Your thoughts influence your nervous system & digestive system. [Brain + Gut Connection]⁣
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Achieving improved health starts with 1 phrase⁣
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“I can”⁣
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You have to believe you are capable in order to achieve it. You have to have faith in your ability as a self governing human to bring yourself to a better healths status. ⁣
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Most people fail because they doubt themselves, the process to get there and the time it actually takes to feel and see improvement. ⁣
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Doubt creates anxiety and tension within your body which in turn impacts your body’s digestive system impacting an array of other systems such as fluid balance and hormonal regulation.⁣
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Your brain is the most powerful organ when it comes to your success with improving your health. ⁣
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You have to believe you can. ⁣
You have to tell yourself you can. ⁣
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And you will.⁣
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Doubt getting you down? ⁣
Send me DM, I’m here to change that 🙋🏼‍♀️📱⁣
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27/05/2022

crazy people cut out carbs. ⁣
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unless you’re a professional athlete that requires the extreme reduction of body fat you have no business “cutting out carbs” ⁣
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carbs are utilized by your 🧠 for an immediate source of energy 🔋⁣
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carbs INCLUDE fruits, veggies, whole grains, and beans. ⁣
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carbs also INCLUDE breads, pasta, crackers, cake, cookies, chips, granola bars, boxed, bagged snack and fast food items.⁣
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the trick with carbs is the dynamic balance of timing and source. ⁣
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the cleaner your choices the better you will feel. ⁣
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timing your carb intake allows for better utilization of the energy they provide. ⁣
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being human means allowing space for “good” and “bad” carbs. ⁣
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at the end of the day if you want to lose weight, maintain a CALORIE DEFICIT, it doesn’t matter the macronutrient, what truly matters is LESS input of energy (food) and MORE output of energy (movement and metabolic reactions)⁣
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You’re struggling to lose weight because your cutting out carbs. ⁣
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Can’t figure it out? ⁣
I’m here to help you 🙋🏼‍♀️⁣
Send me a DM 📱 ⁣
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18/05/2022

Spike that blood sugar baby.⁣
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Insulin Resistance ⁣
Hormonal Imbalances ⁣
Intense Cravings ⁣
Difficulty Losing Weight ⁣
Chronic Headaches + Fatigue ⁣
Irritable / Moody ⁣
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What you consume in the MORNING MATTERS. ⁣
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Sets the tone for the rest of your day. ⁣
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When you consume a high carbohydrate / sugary breakfast with little to no protein or healthy fats….you are setting yourself to CRASH & BURN. [literally] ⁣
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Your blood sugar spikes, causing you to become hungrier sooner and over time can cause your body to have an inability to lower blood sugar effectively which can then lead to an array of other health issues including type 2 diabetes. ⁣
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Eggs + Avocado ⁣
Oats Bowls ⁣
Yogurt Bowls ⁣
Protein Smoothies ⁣
Coffee + MCT Oil ⁣
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Are all smarter choices you can be making to help keep your body healthy and happy. ⁣
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Ditch the “I don’t have time” and understand that your actions impact your physiology. ⁣
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Need help making better choices?? ⁣
Send me a DM 🙋🏼‍♀️📲⁣
I’d be happy to help! ⁣
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17/05/2022

Specifically Resistance Training. ⁣
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The act of building + maintaining muscle mass and density through a series of repetitive movements.⁣
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Having + Building Muscle Mass WILL ⁣
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⬆️Increases metabolic rate, muscle requires more energy to maintain.⁣
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⬆️Increases confidence and overall satisfaction with body composition. ⁣
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⬆️Protects joints + bones throughout the life cycle.⁣
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⬆️ Endorphins [released when exercising] ⬇️ Perception of Pain + triggers an overall positive feeling in the body. ⁣
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The human body is far too complex to stay stagnant. ⁣
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The less you move, the worse you feel compared to those who regularly exercise. ⁣
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This isn’t opinion this is science. ⁣
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The biggest pill that needs to be swallowed is that exercise can rectify 90% of your alignments. ⁣
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Don’t believe me? ⁣
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🗣Start Exercising ⁣
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03/05/2022

Learning to track macronutrients changed my life. ⁣
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That’s why I teach it & I preach it. ⁣
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I BELIVE IN IT. ⁣
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Why? ⁣
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Because it’s Science. ⁣
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This approach is not about how you “emotionally feel about food” [opinion/perspective] it is about rational and logic. ⁣
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Humans have used mathematics, numbers, statistics, formulas, to predict outcomes since 3000BC [google it] ⁣
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Do you know what phrase I hear ALL THE TIME … ⁣
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“I just don’t know where to start or what to eat…” ⁣
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Meaning you don’t know much about food. ⁣
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Start with Macros, start with learning about the food YOU CURRENTLY EAT. ⁣
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Change nothing. Just track.⁣
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If you are then presented with statistical data about the food you eat, don’t you think you’re smart enough to make accurate conclusions as to why you’re NOT seeing the weight-loss or health improvement goals you have. ⁣
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Mic drop. Mystery Solved. ⁣
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The unanswered questions you have about why you’re not seeing results is in the numbers. ⁣
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In order to get the numbers you need to collect data on yourself. ⁣
In order to collect data you need to be CONSCIOUS of your ACTIONS. ⁣
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Seems logical right? ⁣
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Your Fitbit tracks your steps. ⁣
Your bank tracks your money. ⁣
You track your Amazon packages. ⁣
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Why can’t you track your food? ⁣
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DM to if you want to LEARN MORE🙋🏼‍♀️📲 ⁣

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02/05/2022

There's no difference between you and I⁣
We share the same sunshine from the same sky⁣
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🌞☁️⁣
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All humans are capable of better health. ⁣
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We are designed for it.⁣
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It’s important to realize I haven’t always been healthy, fit and educated in nutrition. ⁣
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It has taken me YEARS to develop my body, skill set and mindset around what it means to ME to be a healthy & happy human. ⁣
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With each trip around the sun my goal is always; ⁣
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How can I improve?⁣
How can add value to my health? ⁣
How can I better support my natural life cycle? ⁣
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If you’re unhappy with your health I CAN HELP YOU FIX THIS 🙋🏼‍♀️📲 ⁣
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It comes down to science, commitment and willingness to change. ⁣
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I’ve got your back every step of the way, supporting, encouraging and most importantly, keeping you ACCOUNTABLE. ⁣
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DM to get started.⁣
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30/04/2022

Nature teaches us to Nurture⁣
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It doesn’t rush change, it naturally flows in and out of seasons, one day at a time. ⁣
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Our health and our bodies are designed to do the same. ⁣
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Buds on a tree do not bloom in one day. ⁣
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Ice on the lake doesn’t thaw in one day. ⁣
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Nature teaches you to nurture the NATURAL pace of life. ⁣
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Everyone is in a rush, nature isn’t. ⁣
It’s adaptable to its environment. ⁣
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If you’re wanting to improve your health naturally, it will take some time. Don’t rush it, flow with it. Adapt to your environment, circumstances and resources. ⁣
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Nurture yourself back to Health 🌻🤍

28/04/2022

Better Health starts in your GUT⁣
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The internet likes to take this concept and make it incredibly complicated and complex for people to understand. ⁣
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8 Rules to ensure a happier and healthier gut microbiome ⁣
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1️⃣ EAT REAL FOOD and Eat it SLOWLY. Plenty of Vegetables, Fruit, Nuts, Seeds, Whole Grains, Beans and Fermented Foods.⁣
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2️⃣Exercise and move your body EVERY DAY. Exercise produces a “good bacteria” in the gut that can help promote the repair of the gut lining reducing inflammation.⁣
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3️⃣CUT OUT refined sugars and artificial sweeteners. Sugar is Satan living in the body. The more you can reduce or eliminate the better of your gut will be. ⁣
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4️⃣Stay Hydrated!! Fluid balance within the body is a crucial component of overall human health, drink water consistently throughout your day. ⁣
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5️⃣Reduce Stress. Your gut and brain are connected. Yoga, walking outside, breath work, meditation, journal, therapy…find methods that work for YOU.⁣
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6️⃣Check for Food Intolerances. Just because it’s healthy doesn’t mean your gut is able to tolerate it. Figuring out what you can and can’t digest is key to optimizing your gut health. ⁣
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7️⃣SLEEP. Improving your gut can significantly change your sleep quality. Sleep is a fountain of youth, the rest and reset period do your day. ⁣
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8️⃣ Take care of your TEETH. More and more studies are linking the connection between gut and oral health. Makes sense since the first stage of digestion is in your MOUTH 👄 ⁣
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Implement these 8 simple rules and I can assure your health and happiness will change ! ⁣
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Happy Guts = Happy Humans ⁣
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27/04/2022

Your skinny vanilla latte still has 16g of SUGAR…⁣
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Pumpkin Spice should be called Pumpkin SUGAR at 50g for a grande.⁣
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The strawberry 🍓 açai refresher 20g SUGAR ⁣
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Vanilla Bean Frap…57g OF SUGAR [this is 17g more than the recommended daily intake of sugars, fruit included] ⁣
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If you think the bevy’s are bad the squares, bars, loafs and other “sweet treats” are PACKED with sugar. ⁣
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For Starbucks THIS IS INTENTIONAL ⁣
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WHY? ⁣
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They want your money honey 💰⁣
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How do they get your money? ⁣
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Ensure you keep coming back through the power of SUGAR. ⁣
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It’s literal crack for your 🧠 ⁣
The more you consume the more you crave it. ⁣
It’s a physiological response to your actions. ⁣
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Sugar is killing humans. ⁣
A slow death but nonetheless sending many to an early grave. ⁣
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COFFEE when consumed black 0 calories, 0 sugar. ⁣
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Coffee isn’t the criminal it’s all the sh*t that’s going into it that should be illegal. ⁣
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Can’t cut back on Sugar intake?? ⁣
Let me help change that ! 🙋🏼‍♀️📲⁣

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Healthouse