Deal of the Month!


20% off a Basic Assessment or Follow-up Visit.

A detailed nutrition and lifestyle assessment can assist anyone, by determining your nutritional imbalances or deficiencies.  It can uncover the root cause of your health symptoms and get you on the road to a healthier you.

Have you ever wondered what if any vitamins or supplements you should be taking?  Do you google health information to find out why you are experiencing certain symptoms?  I can help!

During the entire month of September a full assessment is only $96!  Have you already done an assessment with me?  A follow-up visit is important to maintain good health and make sure there are no new imbalances or issues arising.  A follow-up visit at 20% off is only $36!


Contact me today at to book your assessment!

But don’t wait too long.  This offer ends September 30!

Mommy Connections Ottawa

I am excited to announce that I have joined the Mommy Connections team in Ottawa!

“Mommy Connections introduces you to programs and services available within your community. Classes provide a unique learning opportunity as well as a fun way to bond with your child and other moms in a social environment.

Each week’s 90 minute class offers a topic that is important to a new mom as well as something for moms to do with babies. This allows for a unique bonding opportunity with your little one while still fulfilling your need to obtain information and be social with other moms experiencing the same challenges, fears and excitement.”

I will be hosting my presentation ‘YOU AND YOUR BABY:  A HOLISTIC GUIDE TO A HEALTHY AND HAPPY BABY’ for their ‘Mom & Baby’ and ‘Mom To Be’ programs.  These programs offer presentations and workshops from a wide range of baby experts including a chiropractor, naturopath, sleep consultant, lactation consultant, photographer, doula and more!

MommyConnectionLogo_CentralOttawa_Avatar-smFor all the details, and to register, please visit Mommy Connections.

But hurry!  Spaces are limited!


Protein Bars

For those of you with picky toddlers, this is a great snack!  If you’re like me, you are always trying to get your child to eat more protein and less carbs.  Let’s face it, if they had it their way they’d eat strawberries and cake all day long.  And well, who can blame them?!  These protein bars are guaranteed to get some good nutrition into our little munchkins, while providing much needed protein and healthy fats.  But be careful not to give them too much.  For a child between 1 – 3, one bar provides almost all the protein they need in one day.  I recommend to cut a bar in half for the little ones.  As for mom and dad, go ahead and eat a whole piece!   🙂

Protein Bars
Protein Bars ingredients2

1 cup tahini

½ cup maple syrup

½ cup protein powder (I used North Coast Naturals Brown Rice Protein Powder, but there are lots of other options.)

1 cup quick oats

½ cup sunflower seeds

½ cup pumpkin seeds

Coconut oil (for greasing)


Preheat oven to 350 degrees F.


Mix tahini and maple syrup.  Whisk or use a hand blender to mix well.

Add protein powder and stir.

Add quick oats, sunflower seeds and pumpkin seeds.  Stir until well combined.

Grease a 9×12 inch baking pan with coconut oil.

Spread mixture into pan and bake for 25 minutes.


Makes 15 bars.

Protein Bars


Per serving:

Please note that if you used a different protein powder the nutrition count may vary.

236 Calories

12 g Protein

15 g Fat

17 g Carbohydrates

2.9 g Fiber




Remember Colleen? She is now 17 weeks pregnant. If you would like to read her introductory blog, you can find it here.

*Every individual is unique and will have different nutritional needs. The recommendations I make for Colleen may or may not benefit other women who have similar experiences. The nutritional advice given to Colleen is based on a specific, detailed health and lifestyle assessment. They will not apply to every pregnant woman. If you are interested in a personal assessment for yourself, please send an e-mail to

I should also add that Colleen’s assessments and recommendations are much more detailed than what is in this blog post. Here, I am sharing her most important issues and some random topics. The information that is shared between myself and Colleen is extensive and continual.


Now, I understand as much as anybody else how difficult it is to make changes to your lifestyle. I expect some of my recommendations to be a challenge for Colleen. Unfortunately, Colleen has yet to buy her fish oil or calcium/magnesium. This wouldn’t be a concern if she ate more seafood, calcium and magnesium food sources such as beans, leafy greens, nuts and seeds. Unfortunately, none of these beneficial foods could be found in her recent food logs.

On a good note, she has started eating more food because her nausea has subsided. As we suspected, morning sickness has passed as she entered the second trimester. I am glad for her! However, new issues have taken it’s place. Now she is experiencing headaches and some mild heartburn. She feels her headaches may be associated with the weather. I have also heard recently that they can be related to the moon’s cycle. But, I have a strong suspicion that it’s due to a lack of protein, calcium and/or iron. According to her food logs, she is still not eating enough food. Her average calorie intake for two random days that I assessed was 1,532. This is not enough. The average woman who is pregnant needs between 2,400 – 2,800 calories per day. As for the heartburn, I recommend that she eat small meals frequently throughout the day. Do not drink large amounts of liquids with her meals, and eat slowly to increase digestion. Some foods which may relieve heartburn are yogurt, raw cashews or almonds or a baked potato.

Colleen is experiencing some hip, back and knee pain. For that I recommend she consult with a chiropractor or massage therapist.

Overall, Colleen is doing very well and her baby is most likely happy as can be. 🙂



First blog photo 2

Meet Denise.  She is the second winner of my Biggest Contest Ever!  She has won free nutrition and lifestyle coaching from now until she gets pregnant and has a baby, up to a maximum of 15 months.  This includes six months of preparing and actively trying to conceive.  Not everyone gets pregnant on their first try.  It’s very common to take 3 to 6 months before a couple gets that positive pregnancy test, sometimes longer.  Our goal for Denise is that she and her husband make a baby within the next six months.  Hopefully sooner than later!

*Every individual is unique and will have different nutritional needs. The recommendations I make for Denise may or may not benefit other women who have similar experiences. The nutritional advice given to Denise is based on a specific, detailed health and lifestyle assessment. They will not apply to every woman. If you are interested in a personal assessment for yourself, please send an e-mail to

Denise is 30 years old.  She and her husband do not have any children yet, however they were pregnant once.  They lost their first baby due to an ectopic pregnancy.  For anyone who has never heard of an ectopic pregnancy, it’s when the embryo implants itself somewhere outside of the uterus.  In most cases, it’s the fallopian tube.  I won’t get into details, percentages or statistics.  If you would like to learn more about ectopic pregnancies you can find the information easily enough.  What I will share with you is that once you have one ectopic pregnancy, your risk increases to have another.  Denise is now high risk.

Although she has recently gone through this tragedy, Denise remains hopeful and in good spirits.  It truly amazes me how resilient we are as human beings.  Not only physically, but emotionally and mentally we must allow ourselves to heal.  Our bodies, minds and spirits are all closely connected and dependant on one another for true health.

As far as physically, Denise is in very good condition.  She is a healthy weight and active.  She enjoys regular vacation, just returning from her most recent trip.  She eats well, choosing organic meats as well as fruits and vegetables.  She drinks a green smoothie every morning for breakfast.  She makes her own pasta from scratch!  It’s hard to find anything with her diet and lifestyle that she should improve on.  Until I dig a little deeper…..

According to Denise’s assessment forms, she has a high score for a digestive imbalance.  Digestion is the key to good health.  It’s where it all begins.  You need a healthy digestive tract in order to absorb the nutrients that you eat.  You need a healthy colon to move and dispose of toxins and other harmful matter.  Without proper digestion, all kinds of health problems can occur.

The first thing I notice in Denise’s food log is that she drinks diet soft drinks and coffee.  These both contain caffeine and the diet drinks contain aspartame.  I recommend that Denise stop both of these bad habits.  We all know you shouldn’t drink coffee while pregnant, but it’s also good to stop before you get pregnant.  Too much caffeine can have an effect on fertility, as well as the nervous system.  Besides, while actively TTC, it’s best to treat your body as though you are already pregnant.  There are about two weeks after conceiving that a pregnancy test will not register as positive.  During these two weeks any caffeine, alcohol, or other toxins like aspartame, may interfere with normal fetal development.

Denise also showed some signs of hypoglycemia, which can lead to diabetes, or if she is pregnant, gestational diabetes.  It’s important to reduce this risk now before she is pregnant.  Denise needs to eat small meals frequently throughout the day that are low sugar and contain fiber.  As with most of my recommendations, I advise Denise to eat lots of vegetables.  I also suggest sprouted grains, nuts and seeds to increase digestion.  However, it’s important to note that with raw sprouts, there is an increased chance of being contaminated.  This can harm her and her baby, if she becomes pregnant.  To be on the safe side, I recommend making her own sprouts at home and lightly steaming or cooking them.  They can be used in baking, or add them to soups and stews, etc.  For more information on sprouts, visit this blog.

Denise is currently taking prenatal vitamins including folic acid.  Folic acid is important to reduce the risk of spina bifida and other neural tube defects.  Every woman who is actively trying to conceive should be taking a good quality prenatal vitamin that includes at least 400 mcg of folic acid.


First blog photo

I hope to share some good news very soon about Denise’s prenatal journey.  Please check back often and feel free to say hello or wish her good luck in a comment below.