How Much Protein Do You Really Need?

If you follow me on social media, you know I’m always saying that women are not eating enough protein. This statement comes from seeing my clients' food journals when we start working together. Protein doesn’t seem to be a focus yet; it’s one of the essential...

5 Ways to Clean Up Your Hair Care Routine

Gone are the days of Head and Shoulders for me. Back when I had pretty bad dandruff in high school and university, like most other people with dandruff, I used Head and Shoulders and other dandruff shampoos to get rid of my flaky scalp issue. It didn’t occur to me that the scabby sores (sorry for that visual, but it’s true) that were appearing on my scalp were actually caused by my shampoo and conditioner!

2nd Trimester Favourites

What a ride it has been! They say every pregnancy is different and as I’m writing I’m currently in my third trimester looking back at all three trimesters realizing that each trimester feels like a different pregnancy. The human body is so fascinating and each day I’m so surprised to see and feel all of the changes that come with pregnancy.

Cranberry Orange Oat Muffins

These Cranberry Orange Oat Muffins are packed with flavour and make me feel so festive at this time of year!

GIVEAWAY! + Chickapea Vegan Mac and Cheese Broccoli Casserole

Mmm is there anything more comforting than mac and cheese? How about mac and cheese that you know you can enjoy because it’s dairy-free AND it’s a complete meal because it’s got a hefty amount of protein and fibre? Ummm…sign me up!

Sage, Cranberry And Quinoa Stuffed Butternut Squash

Do you ever bite into something and think “wow, this tastes just like summer/fall/winter/spring in one bite”? Yeah, this recipe is definitely fall in one bite! My Sage, Cranberry And Quinoa Stuffed Butternut Squash is packed with all the warming goodness of fall and packs a nutritional punch. With the quinoa, chickpeas and squash, you get a decent amount of fibre and protein, ad the cranberries add the perfect amount of sweetness!

Macro and Micronutrients: What’s the Difference Between the Two?

In a lot of marketing regarding nutrition coaching and weight management, it is common to see the terms “tracking macros”, or a focus in general on macronutrients. So as consumers, it can appear that the key to nutrition and ‘being healthy’ is about focusing on the macronutrients in your diet. But, I want you to know that that isn’t necessarily the case, and if we just focus on macro tracking, we are missing a bigggg piece of the health puzzle!

3 Simple Ways to Improve your Digestion

Consistent constipation, diarrhea, gas and/or bloating? You probably aren’t the proud owner of an optimal digestive system. There are a variety of reasons why you could be experiencing those symptoms due to other health-related issues, but in a lot of cases digestive issues come from poor care of the digestive system.

Wild Blueberry Almond Crumble

Despite the scorching temperatures in Toronto today, I couldn’t stop myself from making this blueberry crumble! With all of the gorgeous summer produce we have in Ontario, it would be wrong to not take advantage of it and bake or cook some beautiful dishes. So here we are with this delicious Wild Blueberry Almond Crumble that can be used as dessert or breakfast— and yes, I definitely had some for breakfast this morning with some coconut yogurt!

Cranberry Apple Breakfast Crumble

As I write this, Toronto is experiencing a mini heat wave and the sun is shining! It still feels a bit funny to be writing about fall-inspired recipes but considering how quickly Toronto’s weather can change, it’s only a matter of time before the chill will be back—sorry, but you know it’s true!

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5 Ways to Clean Up Your Hair Care Routine

5 Ways to Clean Up Your Hair Care Routine

Gone are the days of Head and Shoulders for me. Back when I had pretty bad dandruff in high school and university, like most other people with dandruff, I used Head and Shoulders and other dandruff shampoos to get rid of my flaky scalp issue. It didn’t occur to me that the scabby sores (sorry for that visual, but it’s true) that were appearing on my scalp were actually caused by my shampoo and conditioner!

read more
2nd Trimester Favourites

2nd Trimester Favourites

What a ride it has been! They say every pregnancy is different and as I’m writing I’m currently in my third trimester looking back at all three trimesters realizing that each trimester feels like a different pregnancy. The human body is so fascinating and each day I’m so surprised to see and feel all of the changes that come with pregnancy.

read more
Macro and Micronutrients: What’s the Difference Between the Two?

Macro and Micronutrients: What’s the Difference Between the Two?

In a lot of marketing regarding nutrition coaching and weight management, it is common to see the terms “tracking macros”, or a focus in general on macronutrients. So as consumers, it can appear that the key to nutrition and ‘being healthy’ is about focusing on the macronutrients in your diet. But, I want you to know that that isn’t necessarily the case, and if we just focus on macro tracking, we are missing a bigggg piece of the health puzzle!

read more
30-MIN HIIT CIRCUIT

30-MIN HIIT CIRCUIT

Get ready to sweat! 💦 ⁣

High Intensity Interval Training is a type of exercise that involves short bursts of intense exercise, usually for 20-30 seconds, followed by a short rest, usually 15-60 seconds. HIIT is a great way to get in an intense workout in a short period of time, while also improving your maximal oxygen consumption, which is your ability to take in oxygen for use in your body and is particularly important for endurance exercises. HIIT promotes EPOC (Exercise Post-Oxygen Consumption) which means your body burns calories well after the exercise for up to 24 hours, as it repairs damaged muscles and replaces energy expenditure.

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7 Ways to Kick Start 2019

7 Ways to Kick Start 2019

Happy 2019!

We are well into the year and you may or may not be working on some resolutions. If you are, good for you! I hope they are realistic and promote your health and wellness. If you haven’t come up with any self-improvement goals, not to worry. It’s completely NOT necessary. Seriously. If you are content with how things are going for you and you foresee a gradual incline of personal and professional growth on the horizon–congrats. Personally, I like to make goals for the year after reflecting on the year that has passed. I like to practice gratitude for all the lessons I have learned, the places I have been to and the people I have come to know.

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Hello there, I´m Megan

Registered Holistic Nutritionist, Personal Trainer, Recipe Developer, & Food Lover

I have a deep desire to help you discover your best self through nutritious food, movement and mindset practices. I created this space to share my passion for good food and lifestyle recommendations to help inspire you to live healthier and happier.

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