Corn Bread

Corn is one of the most widely processed and genetically modified foods out there.  For this reason, I choose organic corn as often as I can.  Keep this in mind when you try this recipe.  You should be able to find organic corn flour from a health food store, or in the organic section of your grocer.


Corn Bread

(serve with a yummy, hot bowl of Vegetarian Chili for a complete meal)

 1 cup corn flour

Corn bread and chili

¾ cup whole wheat flour

1 ½ tsp baking powder

½ tsp baking soda

¼ tsp sea salt

6 tbsp butter, melted

1 tbsp honey

2 eggs

1 cup plain yogurt

½ cup milk


Mix dry ingredients in a bowl.

Mix wet ingredients in another bowl and whisk.

Combine wet and dry ingredients, stir and pour into a greased baking dish.

Bake at 425 degrees F for 25 – 35 minutes.

Good Night Sleep Challenge

When was the last time you woke up feeling rested?  I mean, really rested.  So rested that you actually want to get out of bed and start your day.

My daughter has this energy first thing in the morning that is incredible.  She nearly jumps out of bed the moment she opens her eyes.  Always with a smile.  We should all feel that enthusiasm.  That excitement for life.  That energy.

The truth is, most of us do not get enough sleep.  According to this study, we average 6.1 sleeping hours each night.  A far cry from the the  recommended 7 to 9.  And we need those 7 to 9 hours sleep EVERY NIGHT.  Recent studies (source) suggest that a lack of sleep (less than 7 hours per night) may have wide-ranging effects on the cardiovascular, endocrine, immune, and nervous systems, including the following:

  • Obesity in adults and children
  • Diabetes and impaired glucose tolerance
  • Cardiovascular disease and hypertension
  • Anxiety symptoms
  • Depressed mood
  • Alcohol use

I have created this program because it became apparent to me that many women are not getting the quality sleep that they need for good health. This is a serious issue and I know we can do better!


Karen's Good Night Sleep Challenge Poster

Join my Good Night Sleep Challenge and feel rested every morning when you wake up!  I can’t guarantee that you will have the same energy as my daughter, but I promise you will have more energy than you have right now.  If you follow the program, I guarantee you will improve your overall health, including your immune system, your energy level and your mood!  Just to name a few.  You will be doing yourself a tremendous benefit not only physically, but mentally and emotionally too!  You have nothing to lose and everything to gain.  Stop making excuses for yourself and start taking care of YOU today.

Start sleeping better now.

Register Today button


  • Simple, easy holistic diet and lifestyle recommendations to improve the quantity and quality of your sleep
  • Daily e-mails and online group support
  • Unlimited guidance and support for the duration of the program (21 days)

All for the low cost of $40.

We start March 23, 2015.


Karen provided numerous resources in her sleep challenge program. Information was given and tips were sent which made them practical and easy to follow. I enjoyed learning from Karen.    Tasha.

I took Karen’s sleep challenge and found it made a difference in my life for a few reasons. It helped me live more consciously and do things differently since my awareness increased of the habits that were impeding my ability to sleep. Having an organized and methodical approach to changing behaviors that gradually changed my actions was far easier to implement than if I’d just done some research on my own and tried to change all these aspects at once. Having the opportunity to give and receive feedback and trouble shoot with someone who has a wholistic perspective as well as the other participants was super helpful and encouraging. Thanks Karen!    Rose-Ann.

When Karen offered her sleeping program, I was desperate to fall asleep, stay asleep and wake refreshed. It really helped that Karen broke down the research into small steps. I was too sleep deprived to take on too many changes at one time. As the process went on, Karen would check in and see how we were doing, often recapping points in helpful lists. The beauty of Karen’s suggestions is that they led me to think about our lifestyle as a family and how it might be working against us. I used what worked for me and our family (my husband and 5 year old son). And I am so grateful Karen led me to discoveries to help us with sleep and feeling rejuvenated. Thank you again.  Carla-Ann.

Melissa’s Story

Melissa could have her baby any day now!  She is officially 38 weeks today.  If you’re new to my blog, let me give you a brief update.  Melissa is a contest winner who has won free nutrition and prenatal coaching in exchange for sharing her prenatal story.  I have been updating this blog monthly with pregnancy symptoms and concerns that she has been experiencing and recommendations I have made to address them.  If you would like to read her complete story, click on ‘Melissa’s story’ in the blog cloud to the right.  Or, go HERE.

Melissa has experienced a very healthy pregnancy so far, although she has recently reached a point of considerable discomfort.  It’s the same feeling I’m sure every pregnant woman gets just before the baby makes his or her grand appearance.  It’s nearly impossible to roll over in bed, tie your shoes or walk a flight of stairs.  Of course, every woman is different, and some may achieve these goals with more ease than others.  But, I think it’s fair to say that at the 38 week mark, most pregnant women feel done with pregnancy.

*Every individual is unique and will have different nutritional needs. The recommendations I make for Melissa may or may not benefit other women who have similar experiences. The nutritional advice given to Melissa 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

Melissa’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 us is extensive and continual.

Melissa Baby Bump photo 38 weeks

Melissa’s baby bump at 38 weeks

If you read my last update on Melissa, you may remember she was experiencing dry skin.  Since then she has become aware of her water intake and she now makes a conscious effort to bring water bottles with her when she leaves the house.  It is recommended during pregnancy to drink about 3 litres of water per day.  Melissa is drinking more water now and she has noticed a significant improvement in her skin!

Melissa plans to have a home birth.  She does not have a formal birth plan, but she knows that her midwife will avoid any unnecessary interventions, delay cord clamping and encourage immediate skin to skin contact.  I am happy to see that skin to skin contact has become a normal practice not only at home births but also in hospitals because of the wonderful health benefits it provides.  It regulates the baby’s temperature and breathing, it encourages a good start to breastfeeding, it enhances the bonding between mother and baby and it strengthens the baby’s immune system by transferring good bacteria from mom to baby.  These are just a few of the reasons skin to skin is so amazing!

My next update will be in April.  If you wish to be notified, please leave a message or send me an e-mail.

I wish Melissa all the best for a beautiful birthing experience and happy, healthy baby!

Deal of the Month



This includes supplements and vitamins from quality top brand names such as Thorne, Genestra, Pure Encapsulations, Natural Factors and more.


Not pregnant yet but trying to conceive or want to start soon? This is the best package for you! We will work on ways to improve your odds of conceiving with natural foods that provide necessary nutrients for fertility and a healthy pregnancy. It includes an individual nutrition assessment before you get pregnant, plus two follow-up visits. These visits are important because your needs will change as your body changes. During a follow-up visit we will discuss what you have done so far, what concerns you have at the moment, and ways to optimize nutrition for your current situation. Ideally, these follow-up visits would occur once during pregnancy and once after pregnancy. However, each person is unique. I will work with you on an individual basis to decide the best time for your follow-up visits.