Recent Blog Posts

Why “Detoxes” Don’t Work (Detox Part 1)

Why “Detoxes” Don’t Work (Detox Part 1)

Detoxification is an extremely popular topic in the health space today. From greens powders and protein shakes to supplements, it seems every company touts that their product will help your body “detox”. Especially after the holiday season! But what even is a toxin? And what […]

An H4H Holiday Survival Guide

An H4H Holiday Survival Guide

Did you know that the average American consumes about 3000 calories on Thanksgiving and Christmas? Most people will gain weight over the holiday season and typically half of that weight will remain until the following summer. Preparation both mentally and physically are key to success.

Top 10 Essential Oils for Athletes

Top 10 Essential Oils for Athletes

As an athlete who does not rely on stimulants for an artificial boost in performance, I often employ other more natural modalities to support my body before, during and after exercise. One of my favourite discoveries has been the use of essential oils. Here are my top picks:

A Guide to Gluten

A Guide to Gluten

Gluten is a controversial buzzword that we often hear these days, in fact 30% of Americans are currently trying to avoid eating gluten, but do you even know what gluten is? Skeptics will actually quiz you :/ I know, I used to be one.

RESTART Breakfast  and Snack Ideas

RESTART Breakfast and Snack Ideas

During the RESTART Program, one of the questions I get asked most often is, “What do you eat for breakfast?” and “What can I snack on?” Restart has a 3 week sugar detox diet built in. For people who have never cut sugar out of their diet it can be HARD to come up with good meals that have no sugar, especially if you have never done it before or are coming from a Standard American Diet. You start to realize that sugar is in EVERYTHING.

My “Lightning Bolt”: Diet & Type 1 Diabetes

My “Lightning Bolt”: Diet & Type 1 Diabetes

I have type 1 diabetes, which I largely ignored for about 8 years. After reading Dr. Bernstein’s Diabetes Solution book 2 years ago, my perspective completely shifted. I realized that I had agency in my diabetes management. I’m not an extremist by any means, but these simple changes have made a profound impact on my mental health and well-being.

The Best Way to Roast Chicken

The Best Way to Roast Chicken

I love chicken because it is delicious, easy to make, kids rarely complain about it and if you cook enough it can be used for several meals. These days it is fairly easy to source well raised pastured chickens too. This is the way my mother and grandmother used to roast chickens, one of the few healthy recipes passed down to me. This is my quick and easy go to on weeknights because it is so hands off, so simple literally ANYONE can make it.

Natural Beauty Products that Work

Natural Beauty Products that Work

This is the last post in our Radiant Skin series. We thought it would be fun for our last blog post to share with you what beauty products we actually use in our daily life. No matter your skin type, you will be interested to see, I think, that there are a multitude of healthy options these days.

7 WAYS SUGAR HIDES IN OUR FOOD

7 WAYS SUGAR HIDES IN OUR FOOD

The sugar consumption of the average American is 22 teaspoons of sugar a day (1 tsp = 4 grams) and the total for the year is 130 pounds! This many not seem like a lot since we are used to seeing sugar everywhere. We are inundated with sugar! Never before in the history of man have we had an emergency need to lower our blood sugar. The results are devastating.

Hidden Ingredients in Our Food: MSG

Hidden Ingredients in Our Food: MSG

As our society’s pace of life has picked up we have more and more frequently turned to manufactured food to make ends meet. The problem is that real food is not cheap and fake food tastes bad. Not a great combo if you are a food manufacturer. So our food giants have to find ways to make less than palatable food taste great and cost less. Enter MSG.

Is Your Skincare Routine Harming You?

Is Your Skincare Routine Harming You?

Today is part 2 of our 3 part series on safer beauty. Last post we talked about how naturally radiant skin begins from within. Carly listed 6 ways to begin changing your diet to support a clear complexion. This week Casey Poe, an esthetician in Colorado and fellow NTP, instructs us on what to avoid when choosing skincare and beauty products. Interestingly, I was excited to see that Casey’s top 5 list is the same list I have been utilizing for years. Validation from a pro is always nice! Also, I love how her message of progress, not perfection, fits right in with our Hearts for Health mission.

Becoming A Nutritional Therapy Practitioner

Becoming A Nutritional Therapy Practitioner

Have you ever considered getting an education in the nutritional field but don’t know where to start? The choices can be overwhelming. Most accredited programs are rigorous in coursework yet they follow the Standard American Diet and government MyPlate philosophies, which have shown themselves to be quite lacking if you consider the health outcomes of most of American society. Counting calories and macros is not my idea of nutrition!


All Time Favorites

The Best Way to Roast Chicken

The Best Way to Roast Chicken

I love chicken because it is delicious, easy to make, kids rarely complain about it and if you cook enough it can be used for several meals. These days it is fairly easy to source well raised pastured chickens too. This is the way my mother and grandmother used to roast chickens, one of the few healthy recipes passed down to me. This is my quick and easy go to on weeknights because it is so hands off, so simple literally ANYONE can make it.

Chia Pudding

Chia Pudding

Chia seeds are high in quality protein, fiber, antioxidants and minerals. Up to 75% of the fats found in chia are omega-3, a nutrient must, especially for athletes. Fast and easy + nutrient dense + strength + SO yummy = breakfast from heaven.

How to Make Infused Water

How to Make Infused Water

Hydration is absolutely necessary for optimal health. However, sometimes it gets boring drinking plain water all day every day. Sodas, teas and other tasty options, even those labeled healthy, are often full of junk. So, what to do? Make infused water!

Super Coffee

Super Coffee

I just cannot seem to cut coffee out of my life, nor do I really want to. So, I have been experimenting with ways to make it healthier and yummier. Here is my latest… Mix it all up and enjoy!

Nourishing Squash Pancakes

Nourishing Squash Pancakes

In my family breakfast is a big deal! Not only is it great bonding time, a hearty breakfast will fuel you for the rest of the day and prevent that afternoon sugar crash. After doing the GAPS diet we have continued to keep our morning pastries mostly grain free. This is our favourite grain free pancake recipe.