Heartleaf Health and Wellness

Do you find yourself stopping at the drive through when you’re out and about for a quick bite to eat? With a little planning, you can avoid the drive through and eat much healthier and nutritious snacks that you prepare yourself.

Subscribe to my newsletter to get these helpful tips, updates on new and exciting offers, special discounts for subscribers and more! Link in bio.

Check out this week’s blog about juice fasting and why it’s ESSENTIAL to do one.

If you’d like to give juice fasting a try, I can guide you through a SAFE and EFFECTIVE protocol. I have seen many juice fast protocols online and they AREN’T SAFE.

Book your consultation to find out more. Link in bio.

Could chronic stress be causing your digestive issues?

Stress can actually disrupt the normal functioning of the digestive system because of its negative impact on gut bacteria. Stress can also increase intestinal permeability, leading to even more health issues.

Stress also affects the gut-brain axis, leading to gastrointestinal issues as well.

Using stress-reducing techniques can greatly support your gut health. Try meditation, yoga, spending time in nature or journaling. The Bach Flower Rescue Remedy also does wonders and is extremely effective.

Working with a holistic health coach can help you manage your stress and help you improve your overall well-being.

Ready to prioritize your gut health and manage your stress? Book a FREE 30-minute consultation today!

In our fast-paced world, the risk of burnout is high. I was there once too and made the decision to turn my life around completely.

I hope this week’s instalment of “Naturally Nourished” will encourage you to take the necessary steps to prevent burnout. Link in bio to subscribe.

Do you want special discounts, freebies and reliable, accurate health information that will improve your overall wellbeing sent right into your inbox? 📥

Join my weekly newsletter “Naturally Nourished” today! Just head on over to my website and use the pop-up text box to sign up. Link in bio too.

Join my weekly newsletter “Naturally Nourished” and get the FACTS on nutrition, not fads that will cause you harm in the long run. This week, I share tips on mindful eating practices, which is more important than you may think! Link in bio.

Adaptogens are a class of herbs and mushrooms that help your body respond to stress, anxiety and fatigue. They have the ability to bring your body back to a steady balance by managing physical and emotional stressors. They are called adaptogens because they help us adapt to stressful situations

Some well-known adaptogens include Ashwagandha, reishi and holy basil.

By incorporating adaptogens into your daily routine, you can help to reduce your stress and improve your overall energy and wellbeing.

You can take them as teas, tinctures or supplements.

Want to learn more about harnessing the power of adaptogens and how they can support you? Send me a DM.

Bloating seems to be very common these days. It is caused by poor gut flora and it is definitely a very uncomfortable feeling.

Certain foods can trigger bloating, but avoiding those foods isn’t the solution! You’re just managing symptoms that way. That’s not actually solving the problem.

You can start healing your gut by taking a few simple actions every day:
✅ take a good probiotic
✅ eliminate gluten
✅ drink green juices

Do you want more helpful tips to restore your gut? Sign up for my newsletter to get the top 10 strategies for FREE!

Would you like to learn even more about how all these strategies help your gut and really go in depth about how to bring your gut back into balance? Do you need support on how to actually implement these strategies into your life?

👇

Mastering Your Gut Health Masterclass is happening on May 23rd. Drop me a note below or send me a DM for more info. ☺️ Link in bio to register and save your spot!

I’ve actually heard some health practitioners say that if anyone is telling you that you need to get to the root cause of your chronic health condition, to run. Ummmm… what???? 🤔🤯

If you’re suffering from a chronic health condition, something obviously caused it. You can’t possibly heal it if you don’t address the thing that is creating the problem in the first place. It’s logic.

I’ll give you an example from my own life. I had a Candida infection and oral thrush that came about after taking some very strong antibiotics. My doctor’s solution was to give me Nystatin, which is an anti-fungal mouthwash. Guess what? It came back. Why? Because he didn’t address the origin of the problem, which was a compromised gut microbiome because of the antibiotics. I needed to repopulate my gut with health bacteria, which I did, and I haven’t had an issue since. (It’s been almost 20 years now).

My point is that bandaid solutions don’t work. You’ll still have the underlying issue that will show up again at some point if you don’t deal with it at the root.

This is the value of having a health coach! It’s one and done! No going back over and over because the problem isn’t being solved once and for all.

If you’re tired of bandaid solutions that aren’t leading to true healing, then see how health coaching can help you heal once and for all. You’ll gain all the knowledge and have the tools at your disposal to feel great all the time. Link in bio to book your free 30-minute Natural Healing Strategy Session.

These are the 5 signs that you should book a free call with a health coach.

If you feel stuck, you don’t know where to start to make lasting changes, you’re finally ready to address your health concerns and want to feel better, you need support to help you reach your goals and you’re open to a holistic approach to healing.

Does this resonate with you? Then it’s time to book your FREE 30-minute Natural Healing Session. Link in bio.

If you said to yourself: “Yes! I want all that!” after reading this list, then join me for a 14-day smoothie challenge starting on May 16th.

I love making smoothies often. They’re delicious and convenient! You can take them on-the-go to help you stick to your health goals! It’s so much better than pulling up to the drive-through for something that’s not supportive of your health.

Smoothies are a fantastic way to increase your intake of fruits and vegetables, which are so important for the maintenance of good health. They’re also a great way to include superfoods into your diet.

There are so many benefits to drinking smoothies. If your goal is to lose weight, smoothies are an easy, fun and delicious way to start you on your weight loss journey!

This 14-day challenge includes 17 delicious and healthy smoothie recipes for you to try, but it also includes instructions on how to build your own great-tasting smoothie. 😊 You’ll also get smoothie making tips and how to prep ahead of time to make this “challenge” not “challenging” at all!

Link in bio to join. Special price of only $10 until May 10th. (Regular price $15)

Have you ever wondered what a “holistic” health coach does?

🌱 The holistic approach considers the whole person, not just nutrition and exercise
🌱 Helps you identify the habits that are preventing you from reaching your goals
🌱 Addresses the interconnectedness of all aspects of your life
🌱 Creates a personalized plan that respects your unique needs and preferences
🌱 Focuses on creating balance and harmony in all areas of your life
🌱 Empowers you to make lasting lifestyle changes that stick

Experience the difference firsthand by booking a FREE 30-Minute Health Discovery Session now! 🙌 Link in bio.

What’s in your pantry? Cookies? Crackers? Chips? Bread? Sugar? Boxed cereals? Alcohol?

The first step is to go grocery shopping when you’re full and spend most of your time in the produce section.

The aisles mostly contain denatured foods filled with harmful chemicals and toxic seeds oils.

Foods you might want to consider outside of the produce section include nuts, nut butters, dates, healthy grains like oats, quinoa, buckwheat, gluten-free flour, dried beans, coconut or avocado oil, rice, herbal teas, dairy-free milk like soy or almond, maple syrup and spices.

If the temptations aren’t easily accessible to you, it will help you stay on track with your health goals much more easily!

If you need help, I have a pantry clean out guide to help you get started on your own. I also offer it as a service. It’s a full day of clearing out the pantry and fridge, education on reading ingredient labels, making healthy swaps, grocery shopping for the swaps and cooking some meals together. As we go through the process, you will always have the final say in what stays and what goes. 😊

Visit heartleafhealth.ca to purchase your guide or book your pantry purge! Service available in the Vaughan, Newmarket, Markham and Toronto for consultation clients only.

As a teacher, do you take care of your immune system? Wouldn’t it be amazing to be around all those students and KNOW that you have prepared your body by boosting your immune system?

When I was teaching, I would come down with a cold every single September, without fail. Coming into close contact with so many students left me vulnerable to illness because I wasn’t giving my body the support it needed.

Does that sound familiar? Here’s a helpful tip that can change that: Vitamin C!

Taking vitamin C every day is a game-changer! Daily intake is essential, especially when you’re around people who can potentially cause you to become ill. It’s such an easy thing to do and you’ll benefit greatly because it will support your immune system and greatly lower your chances of getting sick.

You should start off by taking the lowest dose listed on the supplement package. Then, every day, increase it until bowel tolerance level. This means you continue to add a dose until it causes diarrhea. This is how you know that you’re just over the amount that your body can handle, so scale it back down to the previous day’s dose. You need to know this information because if you actually do get sick, you’ll want to take as much vitamin C as your body can handle.

⚠️ If you are on medication, you MUST check with your doctor before taking vitamin C because vitamins can possibly interfere with certain medications. Also, you cannot take vitamin C before surgery because it can cause bleeding.

There is actually a lot more that you can do to supercharge your immune system. Book a consultation to learn how. Link in bio.

I used to go for walks at lunch all the time when I was teaching. I would eat my lunch in the first 20-25 minutes and then go for a 20-minute walk outside. I loved it! It was so nice to get some fresh air and sunlight in the middle of the day. I felt renewed and energized for my afternoon classes.

I would even go out in freezing temperatures! (My colleagues thought I was nuts! 🤣🤪) I just bundled up and even if I walked for 10-15 minutes, I still felt great afterwards.

When it rained, I would just walk inside the building for 20 minutes. It felt like hall duty without the responsibility of doing duty 😂.

Finding a walking buddy makes it even more fun. 😃

Try it! Take a picture on your outdoor lunchtime walk, post it and tag me. ☺️

If you’re ready to feel better despite the challenges you face as an educator, I can provide you with a personalized wellness plan that fits into your lifestyle and will help you feel so much better.

There is no need to continue feeling exhausted and stressed. There are so many things you can do to turn it all around and have more energy, less stress and start healing from chronic health conditions.

DM me the word “ready” and let’s get you feeling better.

Looking for valuable health information that is based on over 50 years of scientific research? No gimmicks, no fads, no crazy made up justifications for eating foods that are harmful to your health — just real, solid advice based on over 15,000 nutrition science research studies.

Get a weekly email where I give you practical tips that you can implement into your life right away to help you feeling better.

When I sign up, you’ll get a FREE guide: Top 10 Strategies for Restoring Gut Health.

Link in bio. ☺️

Brown rice is a another great gluten-free grain that is highly nutritious.

It contains vitamin E, fibre, manganese, magnesium and selenium. These nutrients are lost when brown rice is processed into white rice.

I like to prep my brown rice on the weekend to have on hand during the week. It makes dinners so quick and easy when it’s already done! I add the rice to Buddha bowls or vegetable stir fry.

One concern with rice is the levels of arsenic it contains. Here are some really helpful tips from to help reduce your exposure:

✅ Always rinse your rice
✅ Cook the rice with extra water and drain off the excess
✅ Locations where rice is grown that has lower levels of arsenic include California, Nepal, India and Pakistan
✅ Alternate your grains from week to week

What are your favourite ways to eat brown rice? Drop a note below!

I really love buckwheat! It’s actually a seed, but is considered a pseudograin related to the rhubarb family. Even though it has the word “wheat” in it, it’s actually gluten-free. It’s such a healthy food to include regularly in your diet!

Here are some of the things I learned about buckwheat :

✅ Sprouted buckwheat can help protect against fatty liver disease.
✅ Because it’s gluten-free, it is suitable for people on gluten-free or wheat-free diets
✅ It can help good bacteria flourish in the gut
✅ It can help manage blood sugar and cholesterol

I like to soak buckwheat for a few hours, rinse thoroughly and then put them in the dehydrator. They become crunchy and I use them to top smoothie bowls or I mix them with some raw almond butter and then I stuff dates with the nut butter+buckwheat. I also make buckwheat crackers in the dehydrator.

Drop me a note below to tell me how you like to use buckwheat. 😃

Tomorrow is the last day to sign up! If you feel like you need to increase your energy, clear brain fog, feel lighter and more focused, this is the perfect way to get started!

It’s an easy 5 day experience with everything you need to succeed: Delicious food ideas for meals, snacks and yes, even dessert!!! A daily checklist makes it easy to follow along…my support along the way, and answers to all your questions!

But enrolment closes TOMORROW…🔥 Comment “jumpstart” or DM to grab one of our last spots!

When my children were little, I was at my wits’ end taking care of the house, the kids and holding down a demanding job. I was always exhausted, barely able to function and I didn’t know why.

But it was clear. I was flat-out depleted.
These days, I have the energy to do what I need to do for myself and for those I love. How’d I do it?

I’ll show you, inside my upcoming 5-Day Jumpstart. ENROLMENT CLOSES April 4th ➡️ Comment “jumpstart” or DM for details.

This statement so true. We are overstimulated in today’s world and it’s taking a toll on people’s physical and mental well-being.

Here are some tips that can help:

✅ Take Epsom salt baths. They’re very relaxing and will help you unwind.
✅ Try float therapy. It is also known as sensory deprivation. It will definitely help the body and mind relax.
✅ Go for a walk outdoors. I would do this after eating my lunch often when I was a teacher. It really made me feel great!
✅ Meditation

Do you have any tips on relaxing the mind to decompress? Drop a note below and let us know!

Early bird price ends tomorrow! 🔥 $79 (goes up to $99 on Saturday).

Feeling stretched thin and exhausted is so common among so many people in today’s fast-paced world.

But what if you had steady energy to get through your day feeling on top of your game?

I’ll show you how, inside my 5-Day Clean Eating Jumpstart this January. Perhaps this is just what you need to get started on feeling so much better than you have in a long time!

Drop the word “jumpstart” below and I’ll send you the link to join!

My favourite healthy chocolate chia pudding is super easy to make — and absolutely delicious. Here’s the recipe 😋

3 T. chia seeds
1 T. cacao powder
1 T. pure maple syrup
1 t. non-alcoholic vanilla extract
⅛ t. Himalayan pink salt
½ C. almond or oat milk

Combine all the ingredients in a high speed blender. Start on low and gradually process at high speed. Transfer to a container, cover and refrigerate overnight to thicken. Too with fresh berries and enjoy!

*If you don’t have a high speed blender, you can you pre-ground chia seeds. If you don’t mind the texture of whole chia seeds, just whisk all the ingredients in a bowl instead.

I’ll be sharing more easy, real food recipes like this during my 5-Day Jumpstart. Early bird pricing available through March 29th. 🔥
Comment “jumpstart” or DM to sign up!

Even though I was able to completely turn my health around, I know what it’s like to struggle with exhaustion, stress and chronic health issues.

Because years ago, that struggle consumed my life.

I know what it’s like to wake up exhausted and stressed about the day ahead.

And to lay down at night thinking that I would have to struggle to get through the next day as well.

It got so bad that I was falling asleep on the couch at 6pm every evening and having night sweats every night.

So, I know how painful it can be.

And, I know what it’s like to be on the other side of it.

To have energy, feel great overall and to have a life where I wake up knowing that I have the stamina to get through my day. I go to bed at night thinking about how much I’ve been able to heal.

The best part is I have energy to be there for the two people who need me the most — my daughter and my son!

And, I want this kind of life for everyone! That’s why I do the work that I do.

Because I know how painful it can be when you have chronic health conditions and you don’t know where to start to try and resolve those issues. And I have dedicated myself to help as many teachers as I can to feel better, gain energy and reduce their stress naturally.

If you (or anyone you know) struggles getting through their day because of the overwhelm and stress, I’m offering free 30-minute Natural Healing Strategy Sessions to help you start moving toward a happier, healthier, more balanced life.

Life is too short to spend it exhausted and barely functioning. I’d be honoured to support you (or someone you care about).

Let me know if I can be of service to you or someone you care about.

I LOVE helping people feel better naturally, by educating them on food choices that will make a drastic difference with how they feel.

While I was teaching, my health took a serious nosedive. I had to turn things around! I was barely functioning in life. I had gone to a variety of health practitioners, but I still wasn’t getting better. I decided to go to nutrition school to heal myself once and for all!

I had to figure out how I was going to implement everything I was learning into my busy teacher + mom life. There was a lot of trial and error, but I did it!

So, you have the benefit of my experience because I know exactly what works and what doesn’t. 😊

I’m launching a program specifically designed for teachers to help them with their health, both physical and mental.

I’m offering the program for 50% off for the first 20 people who join! These first 20 people will be part of the “Founding Members Circle”. These founding members will have the opportunity to give me feedback and suggestions and I will add / improve the program as we go along. You’ll have lifetime access to the course at a highly discounted price.

Deadline to sign up is April 5th, or it will close before that with 20 registered Founding Members. Link in bio to sign up!

Something exciting is happening this April!

When I was a teacher, my goal in life was SURVIVAL. Is that really any way to live? I took matters into my own hands because my health was suffering greatly. I went to and I learned that food is POWERFUL and I also learned how to harness that power to reverse my chronic health conditions. 💥

It made all the difference and I want to show you how to do the same in April’s 5-Day Jumpstart!

Increase energy naturally
Reduce brain fog
Feel lighter and less bloated
All real, delicious food!
EASY-to-follow plan

Early bird rate available now through March 29th. Comment “jumpstart” or DM me for details.

If you’re a teacher and this sounds like you, I know exactly how you feel.

My health took a nosedive while I was teaching. I was chronically stressed, I wasn’t eating properly I was exhausted all the time and because of all that, I developed fatty liver disease, hormonal imbalances, Candida overgrowth and hypothyroidism.

I had no time to figure out how to get healthy. So, I turned to the experts — my doctor, naturopaths and nutritionists. I still wasn’t well.

My health got so bad that I was barely functioning in life. I needed to take matters into my own hands. I decided to study nutrition , the best nutrition school on this planet, obviously. Why else would I go to others who work in health and wellness and still not get the help I needed? Not only did I not get help, I was given incorrect and harmful information! 😒

I implemented what I learned at HMI into my life and I got better! 🙌

Did I stumble along the way? Absolutely! With a demanding job and two young children at the time, I had to figure out ways to improve my health and it was by trial and error.

So, you have the benefit of my experience so you don’t have to figure it out. 😉 I’ve done it for you! Sound good? 😃

I’m NOT OK with the fact that teachers are suffering, both mentally and physically. Here’s what I’m doing to change that…

I’m creating a program for teachers that will help them feel so…much…better.

Coming soon! Stay tuned!

What we choose to eat is so incredibly important. Food is information for the body.
When the body receives the correct information, we feel great! When we give it incorrect information, we feel sluggish, fatigued and chronic disease starts to set in.

Not sure where to start? I offer free 30-minute Natural Healing Strategy Sessions for new clients. Link in bio to book your appointment.

Carrots are truly amazing and I always have carrots on hand.

Did you know that as part of the Gerson therapy protocol for cancer, patients drink tons of carrot juice!

Carrots are great for liver support too. The beta-carotene and plant flavonoids help liver function and prevent toxic overload of the liver.

Most of us have heard that carrots are great for eyesight because of the beta-carotene. Your body uses the beta-carotene to make a form vitamin that supports eye health.

The beta-carotene also prevents cell degeneration, thereby slowing down the aging process.

Because carrots contain vitamin K and small amounts of calcium and phosphorus, they may also help support bone health.

Carrots make a delicious juice, so you can flood your body with tons of nutrients and all the goodness carrots provide!