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Are you getting enough Vitamin D? Is it necessary to get more? Find out the FACTS here!

There has been a lot of talk about vitamin D lately.

Are we getting enough? Are we getting too much? How much do we really need?

What Is Vitamin D And Why Do We Need It?

When we are exposed to ultraviolet B light from the sun or artificial sources, vitamin D3 is created photochemically in our skin. Food sources like fatty fish, eggs, and meat also provide D3.

Once Vitamin D enters the body, it is then transported through the bloodstream to the liver where it is converted into the prohormone calcidiol. Calcidiol is then converted by the kidneys or organisms in the immune system into calationol. Calatinol circulates as a hormone and regulates mineral concentration in the blood (including calcium), function of the neuromuscular and immune systems and gene proliferation (this is the reason for the link between Vitamin D deficiency and cancers).

Vitamin D is necessary for the body to regulate phosphorus and calcium levels, as well as promote calcium absorption. This, in turn, helps keep your muscles, teeth, and bones strong.

Vitamin D is a hormonal precursor and science is constantly linking deficiency of Vitamin D to increased incidence of many diseases.

It’s kinda crazy to think that we can get our vitamin D for free from the sun,...

When eating low carb, you can enjoy bread! Here are my top low carb bread recipes to enjoy divided into savoury and sweet.

Savoury Breads

Low Carb Flax Bread – Elana’s Pantry

Flaxseed Focaccia Bread – Healthful Pursuit

Keto White Cheddar and Sausage Breakfast Biscuits – Peace, Love, and Low Carb

Low Carb Cheese Danish – Up Late Anyway

2-Minute Low Carb English Muffin – Wholesome Yum

Low Carb Cheesy Breadsticks – Sugar Free Mom

Low Carb Corn Bread – Keto Connect

Low Carb Bacon and Cheese Scones – Primavera Kitchen

Low Carb Everything Bagels – Peace, Love, and Low Carb

Pumpkin Sunflower Seed Psyllium Bread – Low Carb Yum


Keto Coconut Flour Sandwich Bread – The Fit Housewife

1-2-3 Bread – Low Carb So Simple

Low Carb Cloud bread Loaf – Sugar Free Mom

Are you looking to balance your hormones naturally? Here are my top three essential oils for balancing your hormones naturally.

If you’ve been following me on social media lately, you’ll know I’m all about hormone balance!

Since turning 40 this year, I have noticed it harder to balance my hormones. I’ve been experiencing symptoms such as:

  • bloating
  • brain fog
  • severe mood swings
  • irritablility
  • increased duration of PMS
  • low libido
  • breast tenderness

None of these symptoms are fun to deal with, just ask my family

But rather than run to the doctor and be put on medications to try and relieve these symptoms, I want to dig deeper and try to heal my body naturally, from the source!

I posted a video on YouTube with three ways I’m balancing my hormones naturally:

Once of the ways I’ve been balancing my hormones naturally is with essential oils. I’ve known about them for years, I even had a few sitting in my cupboard collection dust. But the past couple of months, I’ve dusted them off and started using them daily. Surprisingly, I have found them VERY useful in managing my hormone imbalance.

Oils For Hormone Balance

In researching essential oils for women’s hormone issues, there were several essential oils that were often recommended, especially clary sage, thyme, and lavender. There are many...

Looking for a low carb version of lasagna? My Lasagna Stuffed Peppers taste great and are low carb!

Low Carb, Keto, Gluten Free, Grain Free, Soy Free, Sugar Free

My husband loves lasagna, and he’s always asking me to make it. However, since I stopped eating pasta, I never make it anymore.

I have come to learn there are multiple ways to make a low carb lasagna without pasta noodles.

I’ve made lasagna with zucchini noodles, which is delicious. But it’s a LOT of work! That’s why I prefer these Lasagna Stuffed Peppers – they are so easy to put together!

Just make the meat sauce, cut the peppers in half, and add everything to the pepper!

You won’t even miss the noodles.

Are you tired of dieting? Are you stuck in a binge-restrict cycle? Do you want to heal your relationship with food? Then let me help you break free from the diet mentality and live a life of health and freedom!

Hi, I’m Jen, and for the past 10 years, I’ve been a chronic dieter.

I know this first sentence sounds like something you would say in an alcoholics anonymous meeting. But I can honestly say that I finally came to the realization that I needed help with breaking free from my dieting.

For years, I’ve been worried about the food I eat, how much I eat, when I eat, how much I exercise…and this constant restriction has actually led me to an eating disorder called orthorexia. Orthorexia is when someone displays obsessive behaviour in pursuit of a healthy diet.

What obsessive behaviour you ask?

  • I wouldn’t go out to eat if it didn’t match the “time” I was “supposed” to eat.
  • I wouldn’t go to functions if there wasn’t food that was “healthy.”
  • I wouldn’t participate in my own children’s birthdays because I “couldn’t” eat cake.
  • I would avoid ALL “unhealthy” food ALL the time.
  • I would exercise to punish my body and push it harder to “burn” more calories.

Those are just some of the obsessive behaviours I displayed. But finally, when I reached 40, something in my mind shifted, and I...

A delicious and low carb way to enjoy zucchini!

Low Carb, Paleo, Dairy Free, Gluten Free, Grain Free, Soy Free

Each week, we receive an order of organic products from our local organic food mart. Often in the winter, I can’t find organic vegetables in the grocery store, which is why I order our organic groceries online.

One of the vegetables we get each week is zucchini.

It’s such a versatile vegetable. I make a lot of different recipes with zucchini:

This week, I had a bunch of leftover zucchini, and I wanted to use it up before it went bad. I also needed to make a snack for the kid’s school lunches, so I thought, why not combine a low carb muffin recipe with the zucchini?!


These muffins turned out perfectly. Both my kids and I loved them for a snack. These muffins would also make a great healthy breakfast on the go!

Are you stressed out about food during the holidays? If so, then please read my tips for getting through the holidays without fear and anxiety!

The holidays can be a stressful time for many.

And I’m not just talking about being busy, I’m also talking about food.

This time of year is full of parties, office treats, potlucks, baking, etc. We are surrounded by food.

For me, the holidays have been about anxiety, fear, and guilt. It went something like this…

  • “This tastes so good, but I really know I shouldn’t be eating it.”
  • “I better workout extra hard tomorrow to burn off all the extra calories I’ve eaten today.”
  • “I only enjoy this food once a year, so I may as well enjoy it now and I’ll start eating better in the New Year.”

Do any of those sound familiar?

For the past 10 years, I’ve been restricting food so much. You’ve heard of the 80/20 rule, right? Eat healthy 80% of the time, indulge 20% of the time. Well for me, it was more like eat healthy 100% of the time and NEVER indulge.

I’ve been so fearful of food for the past 10 years.

Afraid that I would let myself get out of control again and gain back all the weight I had lost.
Afraid that I wouldn’t be able to stop myself once I had one little indulgence.
Afraid that I would let those...

This recipe round up has all of our favourite low carb, healthy casseroles. Don’t forget to Pin this post so you can make some of these for breakfast or dinner!

Low Carb, Keto, Whole30, Paleo, Gluten Free, Grain Free, Nut Free, Soy Free, Sugar Free

One of my favourite things to serve is a hearty, delicious, casserole. Here’s why:

  1. Casseroles typically feed my family of 5 quite easily.
  2. There are usually leftovers for my lunch or hubby’s lunch the next day.
  3. They freeze well.
  4. Casseroles can be made ahead of time and baked when you need them.
  5. They are the ultimate comfort food!

Many casseroles can be carb heavy, made with pasta or breadcrumbs, but there are many ways to make casseroles low carb-friendly! I’ve rounded up our favourite low carb casseroles so you don’t have to go searching for them. Let me know which is your favourite in the comments!

Best Low Carb Breakfast Casseroles

Cheesy Spinach and Mushroom Breakfast Casserole – What a Girl Eats

Easy Low Carb...

Are you curious about Beachbody’s newest workout, 80 Day Obsession? Find out all the details HERE!

I am over the moon to share the details about this new workout program from Beachbody, 80 Day Obsession!

For years, I’ve been enjoying Autumn Calabrese’s workouts. What I love about them is 1) they are extremely motivating, and 2) they really work your butt and abs! And 80 Day Obsession is no exception.

Are you interested in joining my upcoming TEST GROUP? Please fill out the application below.

What is 80 Day Obsession?

It’s a brand new streamable workout program available through Beachbody on Demand with a timed meal plan designed for exercisers who want to build their strength and lean out their abs.

Autumn really breaks it down with this program. It focuses on your abs and booty, and let me tell you, IT WORKS! Even if you have weight to loose, you are going to shed pounds, build lean muscle and tone your entire body.

  • There are 3 phases of workouts over the course of 13 weeks. In total there are 97 days of workouts because you get Sundays off as a rest day.
  • The workouts range from 45-60 minutes, and as always, there is a modifier.
  • Autumn introduces timed nutrition, which is a macro-nutrient plan that is timed to...

A delicious and low carb way to enjoy kale!

Low Carb, Keto, Gluten Free, Grain Free, Soy Free, Sugar Free

Recently, I went to the store to buy frozen spinach. Unfortunately (or fortunately depending on how you look at it) they had run out of frozen spinach completely.

It was then that I saw a bag of organic frozen chopped kale, and I thought, why not use that instead?!

To be honest, I don’t eat a lot of kale. I might put a little bit in a salad once in a while, or fry up some crispy kale in the cast iron skillet, or make my Microwave Kale Chips, but it’s not a food I eat regularly.

I had planned to make my Low Carb Spinach Gratin, but since I couldn’t get spinach, I thought I would try something new, with kale!

One of the reasons I don’t serve a lot of kale is because my kids don’t really like it. Who can blame them though, I’m pretty sure I would have turned my nose up at kale when I was a kid too.

However, I have found a way to get my kids to eat veggies they don’t really enjoy – add...

I’ve compiled a list of my TOP Christmas gift ideas for 2017 that involve health and wellness.


Excuse me for a second while I go figure out where the month of November went. How is it already December and almost time for Christmas?!  Because I always want to try my hardest to serve you to the best of my ability, today I’d like to make shopping a little easier for some of the people on your list (maybe even you included!)

Plus with this list, you can shop right from home! #nobra

Christmas Gifts 2017 for Her

Here is a list of Christmas gifts for that special woman in your life!


Think you can’t enjoy chili eating low carb? Here are a bunch of my favourite low carb chili recipes that taste just like chili with beans!

Keto Low Carb Chili – Wholesome Yum

Slow Cooker Low Carb Chili – Peace, Love, and Low Carb

Two-Step Salsa Chili – Atkins

Low Carb Chili – Genius Kitchen

Slow Cooker Low Carb No Bean Chili – Sugar Free Mom

Chunky No Bean Chili – Low Carb Yum

10 Minute “No Chop” Low Carb Chili – I Breathe I’m Hungry

Caveman Chili – Caveman Keto

Shredded Chicken Chili – Ketogasm

White Chicken Chili – Lowcarb-ology

Low Carb Chili with Chicken and Bacon – Keto Connect

Paleo White Chicken Chili – A Spicy Perspective

No-Bake Chocolate Torte Servings12

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The Best Low Carb Chili Recipes CourseMain Dish ...
Low Carb Hamburger Helper A healthy, low carb version of the traditional Hamburger Helper. CourseMain Dish ...