Heart & Soul Counselling Therapy & Holistic Nutrition

06/19/2026

🍋 The Advantages of Attempting to Change

If you binge eat, the key issue is whether you want to change. It is certainly possible to change. It is possible to start eating normally again; possible to enjoy eating rather than eating with regret and guilt; possible to be happy eating with others.

Draw up a list of potential advantages of of change. Here are a few questions to help you on your way:

If I stop binge eating....
🍎 Will I feel better about myself?
🍎 Will it improve my quality of life?
🍎 Will my physical health be enhanced?
🍎 Will others benefit?

06/19/2026

06/18/2026

🌿 Nouveau blogue : Sauce tomate‑lentilles — Un incontournable holistique qui soutient l’humeur dans les vies bien remplies

La nourriture n’est pas seulement du carburant — c’est une information pour le corps et un réconfort pour l’esprit. Dans mon tout dernier blogue, j’explore comment une simple sauce tomate‑lentilles peut soutenir à la fois l’équilibre nutritionnel et la régulation émotionnelle.

Cette recette est riche en protéines végétales, en fibres et en antioxydants — mais elle rappelle aussi doucement que cuisiner peut être une forme de soin de soi.

Le rythme de couper, remuer et goûter aide le système nerveux à se calmer, tandis que les nutriments soutiennent une énergie stable et une humeur équilibrée.

✨ Découvrez comment cette sauce nourrit l’axe intestin‑cerveau, stabilise la glycémie et crée un apaisement de l’intérieur vers l’extérieur.

Elle est parfaite pour les familles occupées, les mangeurs conscients et toute personne souhaitant retrouver une relation paisible avec la nourriture.

Il existe des recettes qui nourrissent simplement le corps, et d’autres qui nourrissent la personne entière. Cette sauce tomate et lentilles appartient à la deuxième catégorie — un plat réconfortant, riche en nutriments et apaisant pour le système nerveux, qui soutient à la fois le corps ...

06/18/2026

🌕 The Body Keeps Score… and It Also Keeps Wisdom

Your body remembers stress, trauma, and chronic dieting — but it also remembers safety, nourishment, and joy.

Through a blend of counselling therapy and holistic nutrition, we help clients:
🌷 Rebuild trust with hunger and fullness
🌷 Understand emotional eating without shame
🌷 Support the nervous system through food, rest, and rhythm
🌷 Create sustainable, compassionate nourishment practices

Healing your relationship with food is healing your relationship with yourself.

Holistic nutrition looks at the entire ecosystem of a person’s life — physical, emotional, mental, relational, and environmental — to understand how food choices and eating patterns develop.

It’s based on the idea that:
🌻 Food affects mood, energy, hormones, and the nervous system
🌻 Stress, trauma, and emotions influence digestion, appetite, and cravings
🌻 The body is always trying to move toward balance
🌻 Sustainable change happens when we work with the body, not against it

It’s not a diet.
It’s not restriction.
It’s not “good” vs. “bad” foods.
It’s about supporting the whole human.

06/17/2026

🌿 New Blog: Tomato‑Lentil Sauce — A Holistic, Mood‑Supporting Staple for Busy Lives

Food isn’t just fuel — it’s information for the body and comfort for the mind. My latest blog explores how a simple Tomato‑Lentil Sauce can support both nutritional balance and emotional regulation.

This recipe is rich in plant‑based protein, fiber, and antioxidants — but it’s also a gentle reminder that cooking can be a form of self‑care. The rhythm of chopping, stirring, and tasting helps the nervous system settle, while the nutrients support steady energy and mood.

✨ Learn how this sauce nourishes the gut–brain connection, stabilizes blood sugar, and creates calm from the inside out. It’s perfect for busy families, mindful eaters, and anyone wanting to reconnect with food as a source of peace.

Read the full post here:
👉

There are recipes that simply fill a plate, and then there are recipes that support the whole person. This Tomato‑Lentil Sauce falls into the second category — a comforting, nutrient‑dense, nervous‑system‑friendly dish that nourishes both body and mind.It’s simple, affordable, and deeply...

06/17/2026

🌸 Boundaries Are Not Walls

Boundaries are bridges — they help you stay connected without abandoning yourself.

In session, we explore:
🌸 What your body feels when a boundary is crossed
🌸 Why saying “no” feels unsafe for so many
🌸 How to set limits without guilt
🌸 How to honour your needs without conflict

If you’ve spent years being the dependable one, the helper, the peacekeeper… it’s okay to choose yourself now.

A boundary is the point where you end and someone else begins — emotionally, physically, mentally, energetically, or relationally.

It’s not a rule for other people.
It’s a commitment you make to yourself.

A boundary sounds like:
⭕️ “I can stay for an hour.”
⭕️ “I’m not available tonight.”
⭕️ “I need time to think before I answer.”
⭕️ “I’m not comfortable discussing that.”
⭕️ “I can help with this, but not with that.”

It’s clarity, not conflict.

06/16/2026

🌿 Healing Isn’t Linear (and That’s Not a Problem)

Some weeks you feel strong and steady. Other weeks you feel like you’re back at the beginning. Both are part of the healing arc.

At Heart & Soul Counselling Therapy, I help normalize the ebb and flow. Progress isn’t measured by perfection — it’s measured by returning to yourself with compassion, again and again.

If you’re navigating anxiety, burnout, binge eating, chronic dieting, or identity overwhelm, you don’t have to do it alone.

Explore counselling options:
Individual Counselling
Couples Counselling
Binge Eating & Chronic Dieting Recovery
Holistic Nutrition Counselling
Short‑Term, Solution‑Focused Counselling
Long‑Term, Deep Therapeutic Work

How Sessions Work
▶️ Virtual sessions available across NB, NL, MB, SK, BC, and YK
▶️ Flexible scheduling to fit real life
▶️ No travel required
▶️ A calm, judgment‑free space where you can breathe and be honest

06/16/2026

🌿 When’s the Best Time to Take Magnesium? Here’s What Experts Say

The short answer: there’s no single “perfect” time — consistency matters most.

Experts explain that the best time depends on why you’re taking magnesium:

☀️ Morning: may support mood, reduce anxiety, ease muscle tension, and help with migraines.
🌞 Daytime: can support athletic performance and reduce muscle soreness.
🌜Evening: often recommended for sleep, relaxation, leg cramps, or constipation relief.

Different forms of magnesium also have different uses — for example, magnesium glycinate is calming and often taken at night, while magnesium oxide may help with constipation when taken in the evening.

Bottom line: Take magnesium at the time of day you’ll remember most consistently — and adjust based on how your body responds.

Prevention Magazine

What you need to know about taking this supplement.

06/15/2026

🌳 The Nervous System Isn’t the Enemy

When a client tells me they feel “too much,” I remind them: Your nervous system isn’t misbehaving — it’s communicating.

At Heart & Soul Counselling Therapy, I help you understand the why behind overwhelm, shutdown, people‑pleasing, and emotional reactivity. When you learn the language of your body, you stop fighting yourself and start working with yourself.

If you’re ready to build a calmer, more connected relationship with your inner world, I’m accepting new clients for Counselling Therapy and Holistic Nutrition.

https://heartsoulcounsellingtherapy.janeapp.com

06/14/2026

✨ “The oldest, shortest words — yes and no — are those which require the most thought.” — Pythagoras

Sometimes the most powerful boundaries are only two or three letters long.

Yes: a doorway.
No: a shield.

Both shape the direction of our lives more than any long explanation ever could.

When we pause before answering — when we choose with intention instead of reflex — we honour our energy, our values, and the future we’re building.

May your yes be wholehearted.
May your no be unapologetic.
And may both be rooted in self-respect.