Whether most women want to admit this or not,  they have probably had a horrible relationship with food at least once in their lives,  if not on-going in their life.  Whether it’s abused to numb pain, fill a void or restricted in some way in order to gain control, it’s self-destructive behaviour nonetheless. When these very emotional behaviours become chronic, it can get dangerous and eventually this obsession or addiction can take over ones life.

Unfortunately, I too was a victim of this at one point in my life. I had spent my entire life extremely active in dance and ate whatever I wanted to without ever worrying about my weight. Yet, in my very early and confused 20’s I figured maybe I wouldn’t get away with that anymore. I thought if I ever stopped dancing I wouldn’t be able to eat whatever I wanted and so I should probably “get healthy” and start watching everything I ate.  Sadly, I spent an entire year of my life completely obsessed with calories (not nutrition).  The only thing on my mind was what I was going to eat that day and if I could stay within my unrealistic low-caloric range. This extreme way of living made me ill pretty quickly.  Apart from losing unnecessary weight, I felt completely depressed because I began detaching myself from social gatherings and wasn’t enjoying much of anything, let alone food anymore.

When I finally consulted with a Nutritionist, she made me understand that I was really only hurting myself, not making myself healthier.  She also made me realize that my obsession had absolutely nothing to do with food or my weight, but more so with wanting control of my life at the time!  Like most young people, I found what path to take in life pretty daunting and overwhelming and so that was my way of being in control.  I now look back in awe of what I put myself through. Even though it was so long ago, it’s a time in my life I’ll never forget.  I regret not having spoken to a professional sooner, and wasting so much of my energy and time into something I should have never been focusing on whatsoever! I’m both lucky and thankful I got to the root of it and got myself back to normalcy.

Any type of eating disorder comes from the mind. I place eating disorders in the mental illness category as they usually coincide. The can either derive from or often bring on depression and anxiety.  Some are more severe than others for sure, but people can carry this with them for a lifetime.  Regardless, disorders of any kind always stem from something deeper.  Once that’s figured out, there’s a better understanding as to why so many women have the habits that they do.  In some individuals there are obvious physical signs, while in others they are so well hidden. Whether you’re restricting, bingeing, counting calories or over-exercising etc, it’s a bad place to be in and not a healthy way to live.

It saddens me to see both young people who suffer with this as well as mature women who continue to go through life in this negative state of self. In order to change your habits, you must change your thoughts. Coming to terms with something you’ve deemed as normal for so long can feel scary, but realize that you are the only person responsible and in charge of your life. Admitting you need help is always the first step.

Overcoming that difficult phase of my life was truly life altering. It tested my strength in ways I never imagined and it helped me grow as a person. It also sparked a keen interest in studying and understanding nutrition. Realizing that too much control can be damaging, made me see how much opportunity for happiness I was denying myself of.  Sometimes the only thing we think we CAN control is what we eat, but while eating healthy is good, obsession is most definitely not. There is so much more to life than putting all your energy into tormenting yourself with guilt over every bite!

What I learned most from my experience was finally understanding the meaning of balance and following my own version of it. It has taken me years to become confident in that alone.  I LOVE food, my culture celebrates it, but I really had to learn how to nourish myself properly and how to indulge without guilt. Since then, I’ve actually never looked at the calorie content of any food. I’ve focused on the ingredients and that’s made the most sense for me. I really began to listen to my body, and feed it what it wants.  I eat intuitively and don’t have a smoothie because everyone says it’s healthy, or skip the dessert (if I really want to indulge in it) because who knows how many calories it may be….In the moment, I eat what’s best for me, my body, my palette and my lifestyle. Most of all I eat guilt-free!

My heart goes out to any person suffering from minor disordered eating or a very serious eating disorder. For me, it’s important to use this social platform as a way to help, teach or inspire others to live healthier lives. My background and experiences has helped me to understand and access my clients one-on-one much easier.  My goal is really to help people change their perception of themselves so that a real lifestyle switch is made and the better food choices simply follow.  It’s impossible to truly love your body without having a healthy mind or having any true love and appreciation for yourself.  I hope that if anyone reading this is suffering, they have the strength and courage to make the decison to get help and begin change.  Everyone deserves to live life happily and enjoy every bite!

I’m used to being on-the-go, doing things pretty fast, having a packed schedule and being high-energy. While I credit keeping active for not only keeping me fit, but providing me with super-mom energy, it also has its downfalls.

My muscles are used to contraction. They are used to feeling sore and tight and they are used to being used. The problem with me is that when stressful situations occur, my automatic response is to tense my muscles, especially in my upper-body. Muscle tension is not fun in any area of the body. In fact, it’s taxing and it’s exhausting. Having suffered from tension migraines for as long as I can remember, they can without a doubt, alter your mood, affect your day-to-day energy and your sleep patterns too.  I’m always looking for ways to calm down and relax my body and do the opposite of what I’m accustomed to. I’m especially trying to be conscious of using relaxation methods during stressful times.

I’ve been disciplined to exercise and give my energy to everyone, but I’ve struggled so much with setting time aside for myself. Learning to relax is really very challenging for me. I’m still in a process of learning and since I prefer to use a holistic approach, I’m stubborn to turn to over-the-counter anti-infammatory pills and instead,  stick to more natural ways.

I wanted to share a few things I’ve been doing that are helping me. I don’t get to do them as often as I would like and probably should, however, I am trying. Maybe some will work for you and some won’t, but trust me,  they are certainly worth a try.

• Take a bath. I know there’s NO TIME, but find at least one night in your week that you can do this. Adding Epsom salt (which contains high levels of the relaxing mineral magnesium) OR Himalyan sea salts that contains less magnesium, but  help to detoxify the body due to the many other minerals it contains, can really relax your muscles. Lavender oil promotes relaxation in the body and adding a few drops of pure Lavender essential oil to your bath adds a beautiful aroma too.
• Light a candle. Candles set ambiance and create a calm + cozy atmosphere. If you’re not into candles, Diffusers help to purify the air and also create a relaxing environment. Try an ultrasonic diffuser for aromatherapy.
• Listen to a meditation. I’m not a yogi and this one is extremely hard for me I will admit, but listening to something while in a bath forces you to do it. You can You-Tube tons of meditations, or better yet, download an App, but just find the one the resonates with whatever you’re going through at the time.
• Drink camomile tea. Camomile flowers provide anti-infammatory benefits as well as help to fight insomnia. In times of high stress or anxiety I add magnesium powder to my tea. You can find a brand called Calm at most Health Food stores. Magnesium is a macro-mineral that regulates muscle and nerve function and so it’s an extremely important mineral for our bodies. If you suffer from palpitations due to anxiety, (and you are not on medication) this is beneficial in helping you to relax the heart muscle especially.
• Use Peppermint oil for migraines. Rub peppermint oil on your temples, forehead near your scalp line and wrists to help release tension or pressure in the muscles that cover your head (yes, you have muscles there too). This essential oil has a potent smell and numbing effect and it’s a great alternative to popping a pill.
• Stretch. Whether on the roller or on your own, stretching brings muscles back to their natural state. We all don’t spend enough time stretching post workout,  and it is abolutely necessary for our muscles. Any stretch should be held for at least 30 seconds to be considered a real stretch. I use a spiked foam roller to massage out any kinks, but a regular foam roller is softer and does the trick for many. Foam rolling releases tension in fascia (the connective tissue right under your skin) that wraps around your entire body. In some people, like myself, it can become extremely tight and it can actually pull on muscles and joints and affect mobility. If you find rolling on a foam roller awkward, start slowly by just lying on it vertically.  Keep your entire spine on the roller with your knees bent and arms open (palms facing the ceiling). Deep inhales and exhales while lying on the roller really help to release tension by opening the muscles in the chest and neck. This is amazing for anyone who works on their computer all day or for those who often hunch over.

You may not be able to do all the above in one evening, but you can definitely pick one that fits with your schedule and lifestyle and include it in your week. It has taken me a LOOOONNNG time to understand that the only person that can take care of myself is MYSELF. If you aren’t feeling good than nothing in your life will feel good and it really has a domino effect. As the saying goes, Keep Calm and Carry On;)

1. My entire background is in the arts. Growing up, I took anything and everything artistic from singing, acting, dancing and visual arts throughout elementary, high-school and university.  I basically love doing anything that I can apply creatively. I’m a visual person so when it comes to food or setting a table, I really appreciate the presentation and making food look pretty — it really is an art!  Atmosphere is something I always notice when I walk into a new place, I SO appreciate a good ambiance.

2. I have a big obsession with Europe. I love the historical buildings, the way of life, the food, the art, the fashion, the list goes on. I see inspiration at every turn and I mostly love that people watching is actually a thing people do there!

3. I love humour, specifically slap-stick comedy. I’m not a sarcastic person at all. I’m pretty blunt and overly expressive at times — but laughing is my favourite thing in life! I also have no problem laughing at myself because life’s too short to take everything SO seriously!

4. I met my husband when I was 13 years old one summer while studying and dancing abroad in Italy. Ten years later he proposed to me in beautiful Positano, a memory and place I will cherish forever.  And here we are, 2 amazing kids and approaching 10 years of marriage under our belts!!

5. Most of my life I’ve been told I either look like Celine Dion or a young Cher. Some days both! I can actually imitate them pretty well (I have a knack for impersonations) so if anyone needs Cher or Celine for their next party, call me;)

6. Can’t swallow pills. Nope, no way. I’m like a 5 year old. It’s just not happening.

I grew up around A LOT of food. My Italian background puts so much focus on food as it is a huge part of our culture and traditions. Food was always celebrated and so was eating a lot of it. I grew up eating everything. Full-fat, high-carb, double portions with no restrictions or boundaries. To be honest, I had no idea low-fat options were even available until my early adult life. In our house we didn’t eat early dinners, and in fact, focaccia would be in the oven as late 10pm for a late-night snack!  It was pretty hard to resist indulging when you’re constantly surrounded by so much deliciousness! More so, it was also pretty ironic to eat this way with your family and then also be expected to be this tiny ballerina.

Push forward to my University years, and I really began to notice other people’s eating habits. Some people skipped breakfast, others ate very light lunches, and some were ultra restrictive. All of a sudden it dawned on me — Am I eating the wrong way? Am I eating too much—–especially for a dancer? It wasn’t until my third year of university in my dance program that we were finally exposed to the subject of nutrition. I began to learn some pretty interesting things. I also started having interest in all these “different” foods, in foods that I never grew up eating and some I had never even heard of.  I could not believe some people didn’t have their lattes with cows milk. I thought it was weird that some people ate tofu instead of meat and some people were always counting calories but still eating junk food.

Then came all the rules. “You should eat smaller portions, you shouldn’t eat after 7pm, you shouldn’t over-eat carbs.  You should eat only non-fat, you should switch your sugar for sweetners”.  Or better yet, you should just follow the latest diet trending at the time. The whole thing became both shocking and ultra confusing! By my final year of University I really became obsessed with what I was eating. I basically decided to eat (what I thought was a super healthy diet) and solely follow that.

Needless to say, I lost a lot of weight and actually felt worse than ever before! Feeling super unhappy and not enjoying food like I once did, I thankfully decided I needed to see a Nutritionist to clarify a few things. She quickly concluded in one session that I was eating far too low-fat and low-carb my active lifestyle and basically eating far too restrictively. Really concerned that I had put my health at risk, I then went back to eating as I was raised. I didn’t really focus on the nutritional value of food, I just focused on making sure I ate a lot in order to get back to my original weight and feel good again. I am fortunate that my active lifestyle and genetics never allowed me to have any real weight issues, however, eating too controlled was obviously not healthy either.  I still didn’t fully understand what my physically active self needed nutritionally and since that awful experience, I promised myself that one day I would study the subject further.

From then on, I just began my own research and started reading a lot of books.  Around this time I also began courses for my personal training certification and was already teaching a few fitness classes here and there.  I also think that getting married at the young age of 24 really sparked this excitement to learn more. I was so happy to get to cook my own meals using all these different foods and spices I was never exposed to growing up. I remember making these vegan raw nut-balls and thinking how strange it was that they actually tasted good uncooked.  I wanted to make healthy food taste good and I wanted to make desserts that could still satisfy my sweet tooth, but with much healthier ingredients.

Luckily, the one thing I’ve always had on my side is creativity.  Coming up with different dishes came pretty easy to me. I take a lot of pleasure in hosting my friends and entertaining in general and I really do think that has given me the best practise of all when it comes to cooking. I loved and (still do) having my friends and family test out my food inventions to see if they are indeed edible. Needless to say, I was finally able to mix my love for food together with my passion for health and nutrition.

Fast forward to two kids later, more cooking came along and a lot more learning so that I could understand what to feed my little ones.  I was finally able to dedicate some time to take those few more nutrition courses and finally receive a Diploma in Holistic Nutrition.

My 34 year old self knows so much more than my 24 year old self. My culture, my dance background, my personal experiences, my children and my fitness career have all inspired me to learn about this very complex subject. Whether you’re looking to have a career in this industry or not, I would highly recommend learning about nutrition to anyone. Understanding how to feed your body properly is essential and beneficial for all. I wish this subject was taught more in depth in schools from a young age and it should be especially mandatory for active individuals and athletes.

I never thought I’d one day be sharing my knowledge, or let alone my recipes with anyone, but I’m so passionate about helping people understand what healthy eating is actually all about and that healthy food is super satisfying too! What I do know for sure is that if you nourish yourself properly, your body will thank you.

Here are some family friendly products I’ve been using on myself and kids for years. It can be overwhelming to figure out which products are safe and actually work. So here are a few that are tried, tested and true!

Lily of the Desert Aloe Vera Gel:
The inner filling of the aloe-vera plant is known for its healing properties. Used as a topical treatment, it’s been commonly used to treat minor wounds, burns, and skin irritations. While the intention is not to burn on your vacay, if any sort of redness occurs, my go-to without a doubt is this all-natural Aloe-Vera Gel. This is the next best thing to using the actual plant itself. It is by far the BEST after-sun moisturizer that actually works. Toss those other lotions aside that don’t really have a high percentage of aloe and purchase the real thing instead.

Badger Sunscreen:
The big problem when it comes to purchasing sunscreen is that most commercial stores don’t make it easy for us. Unless you’re at a health food store, higher end pharmacy or grocery store, clean sunscreens are hard to find. Since my little ones were babies, I made a real effort to search for good products. Quality sunscreens are important because of how much you use them and how much they absorb into the skin. Look for a sunscreen without oxybenzone or octinoxate. What you need is a high level of the mineral zinc oxide and good UVA and UVB protection. Badger is the sunscreen that I’ve used for years. It’s non-toxic and made of clean ingredients.

Thursday Plantation Tee-Tree Oil:
This oil comes from the malaleuca plant and it has been in my cupboard for a long time for numerous reasons. It has been used more frequently since having had kids because it’s another safe and natural topical treatment. Any time they have a minor swelling I apply it to the area. Since it has antiseptic properties, I’ve also used it a lot to treat acne. Place some on a q-tip and dab the irritated spot. I love travelling with it because it’s the best topical treatment for mosquito bites that is safe to use on kids. It also helps to prevent head lice so put a few drops around your childs hairline and behind the ears.

Everyone Hand Sanitizer:
Hand sanitizer is product that has become so popular over the years to prevent germs and in some situations it’s totally necessary and in others it’s completely overused. However, when travelling with kids, as moms, we know we need to carry some on us at all times. The commercial hand sanitizers have alcohol in them and a lot of other smelly chemicals. They can strip your skins oils and leave them really dry. When there’s no soap or water around and your kids need to eat their favourite snack with their hands, I prefer to use an all-natural option that does the same job. This hand sanitizer spray doesn’t dry out the skin, and is safe for kids. I also LOVE the coconut-lemon scent. I highly recommend this product, especially if you use hand sanitizers frequently.

What we eat and how we eat has a lot to do with how we feel or what’s happening at that particular time in our lives. If we want to get real deep, we know that for some, behavioural habits stem from deep routed issues. For the sake of not getting too psycho-analytical, I’m keeping it simple and giving you an easy guide that most of us could apply to our lifestyle. Food should only be consumed to nourish oneself, but in a fast paced, high stress society, some not-so-healthy behavioral habits unfortunately take over.

Here are 4 simple tips to consider:

Pace of Eating
While eating is a natural human instinct, it’s important to recognize your habits. Your meals should be eaten with calm and enjoyment. Make sure you’re chewing your food properly so that indigestion can be avoided. Eating really quickly or under stress often encourages over-eating and results in dissatisfaction.

Meal Frequency
Frequency of meals is the key to healthy eating beahviour. It’s important to eat every three to four hours in order to avoid choosing the wrong foods. By doing so, you will keep your blood-sugar stable. When blood-sugar dips too low, mood changes and other physical warning signs occur telling us that the body is struggling for energy. A lot of people who are on-the-go are often culprits of bad eating behaviours and quick fixes like sugary, processed or fast-food. Planning ahead with healthy meals and snacks can make those situations easily avoidable. Keep a snack in your purse, desk or even car so that it’s always accessible when you need it most.

Binge-eating be Gone
We are all aware that binging on comfort foods when emotions are high only results in feelings of guilt afterwards. If you’re feeling guilty after consuming a meal or copious amounts of snacks, you have most likely chosen the wrong foods or over-eaten. Writing down what you were feeling during that time will help you to understand why you are doing it. Many people hide these behaviours and indulge most often when they are alone. Choosing to engage in an activity instead of using food for self-medicating is a better option.

Mindless Eating
This is a pretty common one. Mindless eating while studying or watching television can be easily fixed. Either choose healthier options by crunching on the right stuff or eat filling meals before hand and avoid snacking altogether. It’s important to be conscious of the food in front of you and enjoy every bite. Sitting at a table and enjoying the moment can help you to be better aware.

To put it simply, food is a good thing. It nourishes you and like a car, it’s the fuel to your body that keeps it moving. Eating in a balanced, healthy way without guilt is the best way to eat. As long as you are aware of your behaviours and keep them in check, you will be able to enjoy all foods including those indulgences. I truly believe that our eating behaviours are directly linked to how we feel about ourselves and nourishing your body appropriately will only make you feel good. Celebrate, and enjoy the behavior of eating.

I’m the first to admit that I can become physically affected by stressful situations. Tensing in my jaw, neck and shoulders is usually my red flag that stress has taken over. Whether we like it or not, stress affects each and every one of us at some point in our lives. It’s pretty crazy that this is yet another thing we have to manage in our busy schedules. Unfortunately, stress is something that can manifest itself in various ways. Whether it affects you physically or mentally, it’s without a doubt unhealthy.

Biologically, stress begins in your adrenal glands, which are actually located in the lower back area, sitting on top of your kidneys. When you are under stress, you increase the production of two hormones called adrenaline and cortisol. When these two hormones stay active for too long, stress becomes chronic and that’s when your health becomes severely affected. Physical symptoms of stress can include: rapid heart rate, headaches, uneasy stomach, muscle tension, difficulty sleeping or lack of energy. It’s a good idea to take note of when and how often these symptoms are occurring.

Stress can be caused by so many factors. Overwhelming yourself with more than you can handle is probably the most common. Work or school, family issues or a negative environment are all factors, and the list can certainly go on! The question is, how can we possibly deal with it all? I’ve been lucky to have always had physical activity to lean on when stress became overwhelming. As we all know, a good sweat releases more than just water! The fact is, we need more than a workout. Life will always be filled with bumps on the road that we may not have any control over. The only thing we can control is our reactions. Various challenges or unfortunate events should force you to take a step back and put your stress levels in perspective. You can minimize your stress by detaching yourself from things that create negativity in your life. You can switch your schedule to a more balanced one. You can do a lot of things that can release stress. But first and foremost, it’s important to recognize when you are under stress in order to control it.

Stress and anxiety often go hand in hand. A lot of the time our immune system sends us obvious signals that we are under stress by becoming more susceptible to illness. If you keep getting sick, it’s an obvious sign your body is run-down and trying to tell you to take it easy. If you’re feeling tense, having trouble sleeping, suffering from migraines or heart-palpitations, these can all be clear signs related to stress. Not getting enough sleep or not feeding your body the proper nutrients also contributes greatly to how you handle and are affected by stress.

Nutritionally, it’s important to focus on stress-busting foods. Stick to healthy fats and proteins like avocados, olive oil, whole eggs, organic turkey or chicken and full-fat organic yogurts or cottage-cheese. It’s especially important to keep your blood-sugar stable so that those hormones, adrenaline and cortisol, stay at bay. That sudden urge to eat everything in sight is also stressful on the body and internal organs. It can completely be avoided with healthy, consistent eating.

Many people like myself look to exercise as a helpful tool in relieving stress. While this is an incredible stress release, learning how to breathe properly through exercises like mediation is essential to muting the mind and dealing with stress. It’s much harder than it sounds and one of my biggest challenges, but it’s definitely the missing link in our fast paced lives. If meditating seems too far out for you, even a few quiet moments at the end of the day in a quiet space with some deep inhales and exhales would certainly help. A bath with calming essential oils such as lavender or diffusers are a great way to end your week. Drinking teas like chamomile or adding a supplement of magnesium powder to your tea are all little ways that can help calm you down.

Creating a sense of balance by learning to make the time to take care of your whole self (mind, body and soul) is a great way to implement positive change. Focus on creating a lifestyle and environment that is healthy, active and balanced for YOU. Make small changes, and eliminate unnecessary stressors in your life that you can control. Remember to inhale and exhale, and focus on the good around you.