Anyone else feeling a little overwhelmed with all their typical parenting duties?

  • …Taking the kids to dance, karate, or school (and getting there on time!)
  • …Prepping meals and packing school lunches (especially ones that are balanced!)
  • …Cleaning up after the little ones…multiple times a day.
  • …Oh, and my personal favourite…trying to rationalize with a tantruming 2 year old.

And on top of all this, trying to function at work/home and find time for self-care. Ha! 

I struggled with low energy and anxiety too. 

But I didn’t want to be a mom who dragged her feet through the day.  I put myself and my health on the back burner, yet my family took the brunt of it.  I was irritable, had little patience, and no motivation to cook or get off my butt.

Until I dove into my books and studied what it takes to thrive as a busy and exhausted parent.  What I learned was life-changing.  

I consolidated these changes into a step-by-step protocol for busy parents – to boost their health, energy and sanity.  I share 5 of these eye-opening yet simple solutions in the Free Mommy Survival Kit starting soon.  Click below to get on the wait list for 2 minute tips that you can actually stick with!

Small healthy changes that have a BIG impact


Thankfully, I’ve been able to strike a balance with healthy habits and feel sane as a busy parent.  It took time to figure out how to make simple changes that had lasting impacts. The key was starting with the basics – small actions that are doable, but still create that ripple effect.  So even when life gets crazy, we can still stick with the changes that make a big difference.  


5 small changes that make big impacts

Get More H2O

Water is an essential component of all life forms, yet often overlooked. It aids in many roles in the human body to keep it functioning in tip top shape. The adult human body is composed of roughly 65% water, with water being dispersed to various parts.

According to a study published in the Journal of Biological Chemistry, the amount of water in the human heart and brain is 73%, the lungs are 83%, muscles and kidneys are 79%, the skin is 64%, and the bones are around 31%. Source

Why is water soooo important?

  • Water helps flush toxins from our bodies through the digestive system, which regulates bowel movements.
  • Water lubricates joints and reduces inflammation. 
  • Being part of every cell of our body, it contributes to healthy skin, hair and nails.
  • It gets rid of excess sebum under skin and can aid in lightening acne scars.
  • It encourages weight loss by cutting through fat stores, removing them through urine and perspiration.
  • Reduces hunger pains and cravings, keeping you satiated for longer.  You may not be hungry, just dehydrated!

How to get hydrated? 

  • Start your morning by drinking a glass of water upon waking (if you do not like the taste, add lemon juice or fresh berries for flavour and extra nutrients).
  • In between meals, aim for 2 glasses of water.
  • Whenever you feel hungry, take a sip of water to differentiate between hunger and thirst.
  • Check the toilet after you’ve gone to the bathroom. As a general rule, when you are well-hydrated your urine will be clear or a very light yellow colour. If your urine is darker, drink up!


5 small changes that make big impactsEat the Rainbow

You’ve probably heard or been told before to ‘eat the rainbow’, and no I’m not talking about a handful of Skittles!  Eating the rainbow refers to eating a broad spectrum of different colours of whole foods such as fruits, vegetables, nuts/ seeds, grains and beans.  And it’s definitely one of the small healthy changes you want to start making.

Why does it matter?

  • Each colour has specific vitamins and minerals, phytonutrients and phytochemicals that help prevent and reduce the risk of certain diseases such as heart disease, diabetes and even cancer.  Here is a great infographic with all the colours and their nutritional benefits.
  • Eating the rainbow also helps the body rid toxins that may be accumulated, and assist in boosting the immune system.

Wondering what each colour means?

Here they are according to this source.

Red foods are seen as anti-inflammatory, anti-cancer, great for gastrointestinal health, heart, liver and hormones.

Orange foods are anti cancer, antibacterial, support immune system, and healthy skin.

Yellow foods are anti-inflammatory, protect the cells, and are good for eyes, heart and skin.

Green foods are anti cancer, great for neurological health, hormonal health, heart, liver and skin.

Blue, indigo and violet foods are anti-inflammatory, anti cancer, destroy free radicals and help to balance hormones.

White and brown foods are anti-cancer, anti-microbial, great for gastrointestinal health, heart, hormones and liver detoxification.

How do you incorporate the rainbow into your family’s diet?

  • Fruit salads, stir fry’s, regular salads, veggie wraps, Buddha bowls, veggie spring rolls and the list goes on.
  • If you’re pressed for time, drink the rainbow!  Try smoothies and juices with different fruits and vegetables.



5 small changes that make big impacts

Stretch it Out

Many of us spend an awful lot of time everyday sitting, whether this is for a desk job, watching TV, travelling and so on. This lack of movement can cause tension in our bodies and tightens our muscles making us feel tired and weak. This is where creating a healthy habit of stretching daily comes in to play, and all of the perks that come with this delightfully easy change.

Why should you stretch? 

  • Boosts energy in just a few minutes – helps get the blood pumping through the body, reaching your brain.
  • Increases flexibility, making daily tasks such as getting out of bed, carrying our little ones, much easier.
  • Lubricate joints and eases muscle pain, removing stiffness.
  • Less likely to injure yourself during a workout and able to get through the workout with ease.
  • Relieves stress and tension throughout the body, making you feel more relaxed and calm, even in the most hectic situations. Remember that stress leads to nutrient deficiencies (i.e Vitamin B and C are depleted faster when stressed, hence more illness and less energy).

A fantastic resource is The Stretch Project, by fitness guru Cassey Ho. Doing a quick morning or night stretch routine is also a great way to loosen those ligaments and train your body to roll with the punches!


These 3 changes are just the tip of the ‘healthy parent’ iceberg.  


This is where we need to start – staying hydrated, eating whole foods, and moving our bodies.  Once we have the foundation in place there are other critical changes to make.  Including:

…what and when we eat

…how we move

…how we sleep

…what we supplement with

…and how we manage our stress.

The key is keeping it simple with changes you can fit in with kids.  I’ll show you how to do that in the Energy Reboot starting soon.