The time has finally come where this gal needs to break up with some old “friends” to make room for some new ones that really want the best for me.  Okay, I’m not really talking about my actual people friends since they are all wonderful. I’m talking about the things that are holding me back from truly living a healthier, happier and sane me. First let’s start with sugar. I don’t really have a huge sweet tooth but somehow the sugar fairy enters my home and drops off these delicious chocolate covered almonds. yeah I know, almonds are healthy but not really healthy when they are smothered in chocolate. A few here and there really adds up to a lot of extra and unnecessary calories that aren’t getting burned off [...]

After blogging for just over a year I found myself trapped in revolving door. A revolving door that didn’t seem to get my information noticed nor any engagement from my few readers (mainly family and friends). I had all these ideas on what to write but no direction on how properly attract, engage and keep loyal followers.  So I decided to reach out to Bex from BexLife via email. Bex replied that night….WHOA. She actually is real and listens and wants to help. She provided words of encouragement and before I knew it we were online Skyping. She was genuine and wise with her tips and never once mentioned Social Academy, she really wanted to help. Her stats are incredible and her online success speaks for itself. Bex even hosted [...]

Charles Dickens wrote “IT WAS the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of Light, it was the season of Darkness, it was the spring of hope, it was the winter of despair, we had everything before us, we had nothing before us, we were all going direct to Heaven, we were all going direct the other way- in short, the period was so far like the present period, that some of its noisiest authorities insisted on its being received, for good or for evil, in the superlative degree of comparison only” as the opening paragraph for the book Tale [...]

As a parent, especially during the summer months of unstructured days, you know the challenge you face on how to magically whet your child’s appetite for healthy and yummy snacks while finding ways to let your child help prepare the food and ultimately discover a fun snack food they will enjoy as they grow into the new school year. When chosen carefully, snacks will help to satisfy hunger pains and provide essential nutrients. Keep it simple. Think convenience, great taste and snacks that are very easy to prepare. Snacking well means following two simple rules: Rule #1: Include at least one fruit or vegetable at each snack plus a nutritious second food like protein. Use a wide variety of vegetables and prepare them in diverse ways. Favor dark leafy greens [...]

The ability of the human brain to stay calm and focused is limited.  Overstimulation from noise, city living and an over-scheduled society have resulted in a condition informally referred to by doctors and scientists as ‘brain fatigue’.  Having lived in the busy city of Toronto for years, I know all too well what urban chaos can do to mental focus and stamina.  So I was intrigued by an innovative new study from Scotland suggesting that we can ease brain fatigue simply by strolling through a leafy park. The idea that visiting green spaces like parks (or tree dense areas) can lessen stress and improve concentration is not new.  Studies have found that people who live near trees and parks have lower levels of salivary cortisol (a stress hormone and measurement [...]

Feel your body getting hotter by the minute with this 20 minute AMRAP (as many rounds as possible). Tips: Work at your own pace. If needed take a break, drink water, modify exercises and decrease intensity Try to get in as many rounds as possible in the 20 minute time frame Links to exercises: 200m run Wall Balls V-Sits Push ups Burpies Enjoy (insert smiley face)

Have you ever needed to freshen up the scent  of your home and needed to do so in a flash? Whether it’s the smell of your garbage,  smell of garlic, wet dog smell or even the smell of your toddlers nature calls create an aromatic  uplift in a flash.   Try one of these 3 simple and quick methods to create your own fresh smelling aroma in less than 5 minutes. 1. CINNAMON SIMMER POT -fill a saucepot 1/2 full with water -add 4-6 cinnamon sticks -bring water to a boil then reduce heat and simmer This simple and extremely quick method will fill the air with a calming and strengthening aroma.  Great for the fall and winter seasons but can be used all year round.  Cinnamon stick packages are [...]

Enthusiasm: absorbing or controlling possession of the mind by any interest or pursuit; lively interest (dictionary.com) Make yourself excited of all the possibilities that lay ahead. Start your week enthusiastic of what is to come! How do you stay enthusiastic about what lays ahead? Subscribe to The Empowered Momma to receive tips on Being Empowered! Let’s chat more on Facebook Tweet with me @empoweredmommaj Snap away and share on Instagram Love Check out some Pinteresting Pins I love hearing your thoughts, let me know in the comments below.

Essential oils are extracted from various sources of a plant or flower such as the leaves,  petals, roots,  bark, seeds, petals and stems.   The most common method of extracting the oils from its source is through steam distillation. Historically, essential oils have been used for medicinal, aromatic and cosmetic purposes dating back to as early as 3500BC. Nowadays, these highly  concentrated oils serve as a holistic alternative to relax the body and mind,  emotional health, household solutions, personal care for beauty or illness, aromatherapy plus many uses. Choose essential oils carefully. The purer the oil the more $ it will be as you will be purchasing strictly the oil without any added solvents. As there are numerous essential oils and essential oil blends on the market, here are a few [...]

This momma has been busy venturing into the land of WordPress and YouTube, yaaay. I’m excited to bring you more tips for keeping your family, household and self, healthy, happy and SANE! using two very cool platforms.As part of my intro to YouTube and video editing I decided on something light and fun to produce.  Something to give you a little glimpse of the shenanigans in our toddler fueled household.  Naturally my first video had to feature the star of our home. Stay tuned for future video’s with useful tips on health, wellness and of course more mommy musings.At 20 months old our munchkin is at the pre potty training stage (eeek, not looking forward to that), pre Picaso-esque coloring (watch out walls, so I’ve been told) stage and pre [...]