February 2025

11 Simple Habits for a Healthier You!

In January, while I was in Hawaii, I had the chance to meet Dr. Ed Fila at the beach. He’s well known for his green smoothie recipe, and much to the chagrin of both his family and mine, we ended up talking about nutrition for quite a while. During our conversation, he highly recommended two resources:

1. The book Change Anything: The New Science of Personal Success by Kerry Patterson, Joseph Grenny, David Maxfield, Ron McMillan, and Al Switzler. This book explores the science behind behaviour change, offering practical strategies to help people break bad habits and build lasting positive ones. It presents six key influences on behaviour and explains how to harness them to create real, sustainable change. It was an easy read and so thought-provoking. Check out this funny video based on the ideas presented in the book.
2. The Nedley Depression and Anxiety Recovery Program. This is a comprehensive program designed to help individuals improve mental health through lifestyle changes, nutrition, and cognitive behavioural strategies. While I don’t personally suffer from depression or anxiety, I found the program incredibly insightful and beneficial, reinforcing the importance of holistic wellness practices. Dr. Nedley shared several key recommendations:

• Positive speech – Reframe thoughts and words in a positive way.
• Follow a whole-food, plant-based diet – As much as possible, focus on unprocessed, nutrient-dense foods.
• Get your omega-3s from plant-based sources – He suggests 2 tablespoons of flaxseeds, 1 tablespoon of chia seeds, and 1 tablespoon of raw pumpkin seeds daily.
• Deep breathing – Try inhaling for five seconds and exhaling for five to promote relaxation.
• Sleep – Aim for 6-9 hours per night, ideally falling asleep before midnight.
• Exercise daily – Movement is essential for both physical and mental well-being.
• Drink water – At least six 8-ounce cups per day.
• Listen to classical music – It can have a calming effect and enhance focus.
• Limit entertainment screen time – Ideally, no more than one entertainment program per week.
• Light therapy – Get outside in the sunlight daily or use a lightbox, preferably within minutes of waking up.
• Keep a gratitude journal – Write down five things you’re grateful for each day.

These simple yet powerful habits can have a profound impact on both physical and mental well-being. Have you tried any of them? I’d love to hear your thoughts!

Be well.

Chocolate Mousse Pie

This Chocolate Mousse Pie was created for Valentine’s Day, but it’s a great option any time you’re craving something rich and chocolatey without the usual heaviness. Made with gut-friendly ingredients and free from dairy, gluten, and refined sugar, it’s a simple, satisfying dessert that doesn’t compromise on flavour.

Book Recommendation: Breath by James Nestor

Have you ever thought about how the way you breathe affects your health? James Nestor’s Breath dives deep into this overlooked yet powerful function, revealing how simple changes can improve sleep, digestion, mental clarity, and more. After reading it twice, I can confidently say it’s a must-read!

See you next month!