Navigating the Grocery Store

So you’ve committed to eating healthier!? That’s great news, and making that decision is a tremendous first step toward a healthier life. But now that you’ve made the choice, where do you start?

When you’re trying to change your diet and eat healthy, sometimes the grocery store can be a bit overwhelming. Your previous grocery trips probably felt routine and normal, with few surprises, but in the first few shopping trips after making the choice to change, you may suddenly notice how many choices you have.

Personally, I love grocery shopping, and the sight of my fridge filled with colourful veggies, and healthy foods fills me with so much joy and gratitude. Although I’ve always known that a full fridge is something I am very fortunate to have had, I didn’t always love the grocery store, and finding my way definitely took some time and practice.



Now that I have your attention….

It’s true, I’m offering free nutrition advice, so here are the details!!

Starting this Saturday, Feb 18, 2017, I’ll be hosting drop-in nutrition help sessions on Saturdays from 1 PM to 4 PM at my new home base, 4 Points Health and Wellness. No strings attached, no commitment required, just drop by anytime between 1 and 4pm and come with your questions.

I’ll be offering helpful tips and info about things you can do right now, to improve your diet and your health. I will also do my best to answer any and all questions you bring me.

Comment below with your health and nutrition questions and I’ll be sure to include them on Saturday!

4 Points Health and Wellness is located at 12406 112 Ave, Edmonton

You can also learn more about 4 Points and the services offered there at

Keep Improving your Posture with these Exercises!

In my last post, I talked about my favourite stretches for improved posture. Although stretching is a useful tool for reducing pain and tightness in muscles from the long hours sitting at your desk, it is only half the battle. Because sitting leads to muscular imbalances, tight muscles are only one part of the problem. The other aspect that needs your attention, is strengthening. Your chest, neck and hips get tight from sitting, while their opposing muscles groups suffer the opposite problem, and become under active. The most affected muscles are the core stabilizers, glutes, and rhomboids.

Here are a few of my favourite exercises to help strengthen these under active muscles

Core: Dead Bug 


Begin by lying flat on your back, then bring your knees up to a 90 degree angle and your arms straight in front of you. Using the opposite arm and leg, extend them outward as straight as you can while focusing on pulling your belly button to your spine and trying to keep your lower back flat on the floor. With control, bring your arm and leg back to the starting position, and then switch sides. Perform 2-3 sets of 12 reps per side with about 30 seconds rest between each set.

Glutes: Glute bridge


Begin lying on your back. Bend your knees and plant your feet as close as possible to your bum. From here, think about squeezing your glutes in order to lift your hips up. Remember to keep your core engaged so that you don’t feel an arch in your lower back. Lower all the way back down to the ground, then repeat. Perform 2- 3 sets of 12 reps with 30 seconds rest between each set. If you wish to increase the difficulty, this exercise can be performed 1 leg at a time,

Rhomboids: Bent over row


Take one dumbbell in each hand, palms facing each other. Hinge forward at your hips bringing your chest toward the ground without arching or rounding your back, and ensure that your knees are not locked out (if you’re new at this exercise, try watching yourself in the mirror to ensure that you keep your back flat).  Steadily pull the weights toward your body keeping your arms close to your sides. Think about squeezing your shoulder blades together and your shoulders down away from your ears. Pause and slowly return your arms to the starting position. Perform 2 – 3 sets of 12 reps with 30 seconds rest between each set.

Perform these exercises regularly, in combination with the stretches in my last post, and you’re well on your way to better posture, and reduced pain!