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In the midst of the hustle and the bustle that comes with this busy time of year, it is my hope that this 10 Days of Wellness will help to infuse some wellness and balance back into your holidays. 


Check in each day for tools, tips and giveaways to ensure that you take care of yourself and your loved ones this holiday season. 

Day 1:

Guilt-free Christmas Recipe book


Are you already thinking of what dish to make  for that family gathering? Are you already preparing for the overstuffed and bloated feeling after Christmas dinner? Are you trying to make positive changes and dreading having to say no to all of the tasty and sweet treats that you know will call to you and test your will power at Christmas gatherings?

It doesn't have to be so hard!!! It doesn't have to invoke feelings of dread and guilt. You can enjoy delicious foods and nourish yourself at the same time. 

Receive my GUILT-FREE CHRISTMAS RECIPE BOOK for FREE when you join my email list here!

This seasonal recipe compilation includes 35 healthy recipes for breakfasts, lunches, snacks, appetizers and dinner time dishes over the holidays. Eat food you love, and take pleasure in the experience of eating with friends and family at this special time of year. 

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DAY 2:

Peppermint Essential Oil Giveaway


Everyone needs a bottle of doTERRA's peppermint essential oil on hand, especially during the holidays. Whether you are using it in seasonal baking for its amazing flavor, using it aromatically to invoke feelings of alertness and concentration or to open airways, massaging it into sore muscles, or using it to soothe occasional digestive discomfort, this oil is THE BOMB and has far too many uses to list here. 

 Get a FREE bottle of Peppermint Essential Oil when you join my email list here!

The winner will be contacted via email and the oil sent to you in the mail. 

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Day 3:

Reduce exposure to Toxins in your home 

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There is a lot that we cannot control in terms of what we are exposed to when we are out an about. But we can have a significant impact on our health and reducing our exposure to toxic chemicals in our home. 

Using natural products such as vinegar  and essential oils such as doTERRA's OnGuard blend, lemon and tea tree essential oils, we can literally transform our cleaning regime into one that not only has antibacterial and antiviral properties but that provides side benefits to our health. 

Consider all of the cleaning and household products that you buy at the grocery or drug store. The majority of these contain toxic chemicals, carcinogens and hormone disrupters that harm our health. You can literally replace ALL of these with home made versions that will save you money and save your health. Check out a few of these great recipes here. 

DIY All Purpose Cleaning Spray

DIY Glass Cleaner


DIY Dish Washer Tablets

DIY Dryer Sponges

DIY Fridge Refreshers


It is important to ensure that the essential oils you are using are Certified Pure Tested Grade as many essential oils on the market are adultered with synthetics and not properly tested for impurities. If you are trying to reduce toxic load, you don't want to unknowingly be using toxic oils. Get more information on how you can get started on overhauling your home cleaning regime with pure essential oils here. 

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Day 4:

Holistic Gardening Consultation

Gardening. It might not be the first thing that comes to mind when there is 6 inches of snow on the ground. However, it is well-known that gardening reduces our levels of stress and anxiety. Did you know that there is also a bacteria present in the soil that helps to increase the release of  serotonin, our happy hormone, and actually acts like an anti-depressant? 


So regardless if you are 6 inches under snow or not, adding holistic gardening to your wellness regime can have a multitude of benefits including improving mood, eating local and seasonal foods and getting you closer to nature. But where to start!?

I feel pretty blessed that my partner in life happens to be an Organic Master Gardner, Permaculturalist and Worm Whisperer (aka Vermicomposting Guru). Much like I address health from a nutritional foundations standpoint, he addresses soil health first as a way to improve the health of plants. If you are interested in Worm Composting, reducing water usage for watering, weeding less, giving back to the soil, cutting out pesticides and chemicals, and more, Nick Johnson is your man. Take a look for yourself at and see all that Nick has to offer, 

Join my email list here and be entered into a draw for a FREE HOLISTIC GARDENING CONSULTATION 

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Day 5:

practice GratitudE Daily 


Gratitude is defined as a thankful appreciation for what an individual receives, whether tangible or intangible. Research studies conducted at the Universities of California and Miami have sought to determine if a practice of gratitude actually impacts our happiness. What these studies revealed was that people who took time to write a few sentences each day focussed on things they were grateful for were generally happier, more optimistic and had a positive outlook on life. 

Gratitude is a way for us to appreciate what we have instead of what we lack. Although a practice of gratitude may feel forced at first, like anything, the feeling of gratitude becomes easier and more organic with practice. 

Start your New Year off with a grateful heart by incorporating some of these simple strategies into your daily routine. 

Keep a Gratitude Journal: This doesn't have to be a time consuming activity. A few minutes a day to put thought to paper about the things in your life, the people, the experiences that you see as gifts in your life can be a powerful perspective changer. 

Send a Thank You Letter: Share your gratitude with others and make someone else's day by sending a hand written note to let them know how they have enriched your life. Mark it down in your calendar to send one thank you letter a month. Better yet, remind yourself to send one to yourself every-once-in-a while. 


Meditate. Any form of meditation can help us to become more aware of our habitual thoughts. Mindfulness meditation in particular involves learning how to pay attention to the breath as it goes in and out, and notice when the mind wanders from the breath. When we pay attention to our breath, we are learning how to return to, and remain in, the present moment—to anchor ourselves in the here and now on purpose, without judgement.

If this is something you are interested in exploring, check out Mindful. They have amazing resources to help you get started in your Mindfulness and Meditation practices. 

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day 6:

Essential Oil consultation


Essential Oils are a wonderful addition to a wellness routine. Not only are they are powerful tool for supporting mood and emotional health, each one contains hundreds of different properties like anti-inflammatory, anti-bacterial, anti-viral, analgesic, etc. that can help us manage many of our health concerns and ailments naturally. 

But there are so many oils to choose from and how do you know which ones are best for you as an individual?  

In this FREE 45 minute ESSENTIAL OILS CONSULTATION we will take a look at your individual health goals and ailments, discuss which oils would best support you and set out a clear plan for how to use your oils. 

To enter the draw for this FREE ESSENTIAL OILS CONSULTATION, join my email list here.

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Day 7:

7 day Kid Friendly Meal Plan

Kids in Vegetable Farm

To all the Mom's out there working hard to feed their kiddos a healthy diet, I SEE YOU! The truth of the matter is, nourishing our littles can be a challenging task and is not at all as simple as the handbooks make it out to be. 

One thing that CAN make your life easier is ensuring that you have a plan! This will save you money and time and even though it doesn't always seem that way, routine around meals helps your littles too. 

This 7 Day Kid Friendly Meal Plan is full of fun, simple foods that your kids will enjoy eating. I'd encourage you to let your kids be a part of the preparation of these foods. As Mom's we have a powerful ability to influence the long term health of our kids by allowing them to be a part of the food preparation process. It may seem a bit chaotic at times, but that when you can focus on your mindfulness and gratitude practices and be thankful you have the moment to share with them. 

Join my email list here and you will receive this time saving and fun 7 DAY KID FRIENDLY MEAL PLAN for FREE.

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Day 8:

move your body

Running Shoes

Exercise doesn't have to be a chore and it doesn't have to cost you hundreds of dollars every month. Although there can be great benefit to joining a group exercise program it is not a requirement to moving our bodies and seeing the benefits that come with regular movement. I have shared a few of my personal favorites below but in all honestly, each of us needs to find something that we enjoy doing for exercise. Walking, hiking, skiing, dance, yoga, various court sports, tai chi, etc. The list is endless but when you find something that you enjoy, it will add not only to your physical wellness, but your mental and emotional wellness as well. 

Walking: Purposeful walking is one of the best possible exercises to stimulate lymphatic drainage. Our lymph carries bacteria and virus fighting white cells throughout our bodies while also collecting waste and toxins that need to be removed. A steady, brisk walk three to six times a week for 30 minutes each session will provide the most benefit.

In addition to lymphatic drainage, walking will improve your mood and energy levels. It truly is one of the cheapest, simplest forms of exercise with a myriad of benefits. 


Weight Lifting: I have found that this method of exercise holds the most misconceptions with women. Many shy away from it for fear of 'bulking up' when in reality, it has many important health benefits. 


Increased muscle mass mean increased metabolism and fat burning potential so weight lifting is a great way to help you achieve goals of slimming down, if that is your goal.

As we age, our bones become more brittle and weaker, especially if we' re post-menopausal., which is due to lower estrogen levels—the hormone responsible for maintaining bone mass. But lifting weights can help us build bone mineral density through Wolff's Law, which states that bones can grow in response to forces that are placed upon it. 


Since starting weight lifting a year and a half ago, I have never felt so strong, and this strength in body has translated into more strength in mind. Once again we see the benefits of exercise and its effects on the body, mind and spirit. 

This time of year is a great one to explore weight lifting and other exercise modalities. As the New Year approaches many gyms and personal trainers will have special pricing for new comers and new programs. I would encourage you to explore the local gyms and certified trainers in your area and take the leap. You won't regret it! 

Group of Skier

Do Something You Love: Whatever your activity of choice, make it something FUN and something that fills you with joy. Better yet, exercise with the people that you enjoy being around and make it a social affair. Your body will thank you, but so will your heart. 

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Day 9:

Yoga for student Athletes - Free session

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Providing wellness strategies to student athletes is one of the thing I am most passionate about and yoga is an extremely beneficial component of this overall wellness program.  Kids today have WAY more stress and anxiety than we ever did. Student athletes are over scheduled and experiencing chronic injuries at younger and younger ages.


Yoga can help them to improve body awareness and flexibility, facilitate recovery, reduce the incidence of injury and calm their busy minds and help them to better understand their thoughts and how they support or hinder them in sport and in life.


Do you have a student athlete or know a team of young athletes that would benefit from a team yoga session? Join my email list here and be entered into a draw for a STUDENT ATHLETE YOGA SESSION. 

*Must be located in Calgary or surrounding area.*

Day 10:

50% Holistic Nutritional Consultation 

Chicken Shish Kebab

"Let food be thy medicine and medicine be thy food" 

  - Hippocrates


Holistic nutrition recognizes that each individual is completely unique and that there is not one eating plan that is right for every person. Through focussing on whole, good quality foods, we also identify foods that will help and hinder each individual based on their specific needs and/or ailments to return the body back to balance and optimum health. 


Whether you are struggling with a chronic disease or ailment, or simply wanting to make some positive changes to your health and wellness a holistic nutritional consultation can give you the answers that you have been looking for. 

Join my email list here for a chance to win a 50% off COUPON FOR A HOLISTIC NUTRITIONAL CONSULT. 

*Coupon must be redeemed before for in person appointment or video conferencing by March 1, 2020*

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