Healthy Habits- Holistic Nutrition and Wellness

08/08/2026

If you have chronic pain. Listen to this episode of Armchair Expert Podcast.
https://open.spotify.com/episode/5rul4hHusjLm4k9gEjvZKc?si=xIov18boRCOBsC8QQ-AqVQ&utm_source=copy-link&sci=spotify%3Acard-config%3A7FPRPPo8mv21J12dZhH7Qf

There is so much we can do for chronic pain. As Rachel says, it's not just one thing. It is a recipe, and you need to figure out your recipe. You may not get rid of your pain, but you can greatly reduce it.

You can't change your genes, but we can work together to understand your genes and how to best support them.

changes

07/23/2026

🧠 Neuroinflammation means inflammation occurring within the nervous system (the brain, spinal cord, and nerves). While inflammation is a normal part of healing, ongoing inflammation in the nervous system can make nerves more sensitive and more likely to send out pain signals.

🧬 FKBP5 is a gene involved in regulating the body's stress response. Certain variations in this gene may influence how strongly someone responds to stress, inflammation, and changes in the nervous system.

When FKBP5 activity contributes to increased inflammation and a heightened stress response, it may play a role in:

• Increased nerve sensitivity
• Persistent or amplified pain signals
• Slower recovery after injury
• Neuropathic pain (pain caused by irritated or damaged nerves)
• Chronic muscle and joint pain patterns

The good news? 🧬 Your genes are not your destiny. Lifestyle factors such as nutrition, sleep, stress management, movement, and supporting healthy inflammation pathways can all influence how your genes are expressed.

Understanding your genetics can provide insight into why your body may respond the way it does and help guide a more personalized approach to health.

07/16/2026

Have you been suffering with unexplained migraines?
You may have a variant Ace Gene.

🧠 Cerebral vasoconstriction simply means that the blood vessels in the brain have a greater tendency to narrow. When this happens, blood flow and oxygen delivery to the brain may be reduced, which can contribute to symptoms in some people.

🔥 Inflammation is your body's natural immune response. However, when inflammation becomes chronic or excessive, it can affect many areas of health, including the brain and blood vessels.

The good news is that genes are not your destiny. Lifestyle factors such as nutrition, exercise, stress management, sleep, and addressing inflammation can all influence how your genes are expressed.

Understanding your genetics can help identify areas where personalized nutrition and lifestyle changes may have the greatest impact on your long-term health.
Find out how to support your genes here www.healthyhabitshnw.ca

07/03/2026

I had a very busy day yesterday and had no left overs to bring for lunch. 🤯

Instead of ordering food, I quickly cut up cucumber, grabbed a handful of tomatoes, sliced a avocado in half, grabbed a container of hummus and a bag of frozen edamame beans. And WHALA I have a very simple well balanced lunch to bring to work. Protein, fiber, fats, low carb, high nutrients.😋

07/02/2026

Taking GLP-1 Medication? That's OKAY!
BUT taking GLP-1s reduces our appetite. When your appetite is suppressed, you eat less, sometimes significantly less. But your body's need for protein,
vitamins, minerals and the right foods doesn't reduce with your appetite.

Research shows that up to half the weight lost on GLP-1 medication
can come from muscle and not fat. Losing muscle slows your
metabolism, making it harder to keep weight off long-term.

Research shows that people on GLP-1 medications regularly fall short on protein, fibre, calcium, iron, magnesium and key vitamins.

Studies show that weight regain after stopping GLP-1 medication is greater than after diet and lifestyle programmes alone.

Without the right foundation in place, the window the medication
opens simply closes again.

Fatigue, hair thinning, muscle weakness, low mood — these aren't
inevitable side effects. They are your body telling you it is running low on
something it needs.

07/01/2026

🍁Happy Canada Day 🍁
We are so fortunate to live in such a beautiful country.
Show me your favorite Scenery pictures that you've taken in Canada🖼

06/30/2026

What do you think? Is calorie counting the most effective weight loss strategy?
The Answer is...

FALSE!

I have so many clients come into my office who have been stuck on calorie counting for months or even years… and the results just aren’t there to show for it.

There is actually a lot of research showing that focusing on portion sizes and food quality can often be more effective and sustainable than strictly tracking calories.

And the truth is, weight loss is never just about calories.
We also need to look at things like:
Stress
Sleep
Inflammation
Blood sugar balance
Activity levels
Protein intake
Hormones and overall metabolic health

All of these can influence how your body stores or burns energy.
So while counting calories can work for some people, it is not the MOST effective approach for everyone.

And honestly… calorie counting is super annoying. 🥴

💬 Have you ever tried calorie counting and felt like it just didn’t get you the results you expected?

06/27/2026

When I was building my website and going through all my internal reviews, i genuinely shed a tear. 🥲

I got into the career to help people reclaim their health, their confidence and sense of self. And while there have absolutely been moments of struggles and wondering if I made the right decision, reading these reviews reminds me exactly why I do what I do.

Watching people come back to themselves with more energy, clarity, hope, and healthier habits makes it all worth it.

Thank you for trusting me with your health journey 🫶

06/25/2026

06/24/2026

Over the weekend I had the chance to take part in the 5K Foam Fest ,and it was such a blast! There wasn’t much actual running thanks to the slippery ground (and my desire to keep my ankles intact), but my glutes definitely got the memo that we did a thing. We were soaked, covered in foam, and laughing the whole way through.🫧🫧

If you need a little nudge to try something new, let this be it. I’ve avoided these kinds of races in the past because I worried I wouldn’t be able to keep up or even finish. But this was so much easier than I expected and genuinely so much fun. Sometimes stepping outside your comfort zone is exactly what you need.