Know Better Life

09/04/2023

Calling all non-confident chefs!!! 👩‍🍳

You, too, can learn to cook and bake really delicious and healthy food!!!

If I can, YOU CAN. Seriously!

When JP met me I told him “I don’t bake”. It’s funny the stories we tell ourselves as truths. 🫣
What I should have said is “I am not very confident in the kitchen. I like to eat healthy but I only have a basic skill set for simple, healthy food. Baking not included (yet).”

He was a confident cook, and taught me a few tools and techniques, and encouraged me to give it a go. When I committed to 4 Week Gut Protocol, I wanted to feel like it was a sustainable way to eat and enjoy treats, so I tried many new recipes… all of which I loved!!

Long story long… I actually almost love to cook and bake now! I love knowing the ingredients that I’m using are healthy and that my family can enjoy real home cooked food. I still steer clear of recipes that require very accurate measurements, as I like to “wing” it a little. All recipes I share here are forgiving! Like this one…

LENTIL SHEPERD’S PIE
* filled with protein & fibre!

The inside is:
Onion,
garlic,
carrot,
peas,
corn,
lentils,
veggie boullion cube (or I made a small amount of stock with organic ),
tomato paste,
diced tomatoes,
tamari,
Italian seasoning (basil, oregano, thyme)
Sea salt & pepper

The potato topping is:
Mashed potatoes,
butter (I used vegan ),
Sea salt & pepper,
garlic powder (optional)

Steps:
Cook the insides in a big frying pan.
Cook the potatoes in a big pot of boiling water then mash & add extras.
Add insides to a baking dish, and flatten out.
Add the mashed potato topping. (JP swears by using a fork to drag it out so that there are small pieces to get crispy).
Bake at 350 for 15-20min.
Finish with Broil for 2-4min — don’t let it burn!

Serve and enjoy!!!

Are you going to try this?

08/13/2023

Today, I went out for a run/walk with my daughter for the first time since last summer. I told her “we’ll just go for 10 minutes” and she agreed. I let her choose our intervals, either by time or by block. She chose by block, and we ran 1 block then power walked 1 block. We chose a destination, and departed.

The first 10 minutes were AGONY. 😖 She complained non-stop and had the worst attitude. She got a cramp and I told her that it was because she was so stressed and so negative that her body was tense (and her diaphragm which cramped). Maybe not a stellar parenting moment, but I wanted to scream… I didn’t because I know this is part of the process.

Starting again is HARD. You want to quit. It’s stressful, it hurts. You find every excuse to not continue. This is what she was experiencing.

So, I suggested that we sing Taylor Swift songs. She chose the first one and started singing, and I joined along. That block went by so fast! 💨 Then we chose another song and another. The complaining stopped while the running/walking/singing continued.

We got home and I stopped my watch and showed her… 22 minutes total!!! She looked surprised and said “Wow!” then said “I’m so glad I did that”. 🤣😳🙌🏽😭🎉

You experience pride and joy when you make it through hard s**t because you prove to yourself that you can do really hard things. And usually, it feels really frickin good afterwards.

So, that’s our lesson for today, and I wanted to share it with you because it’s the same for every human on this planet. Starting something again or something new is HARD. That’s a fact. You’ll likely suck and it’ll hurt. But, if you persevere, distract yourself, and keep going, you’ll get better, it’ll feel easier and you’ll feel really damn proud of yourself!!!

Tomorrow, KBL CLUB kicks off the 3-2-1-1 GET SET FOR SEPTEMBER CHALLENGE!!! It’s about establishing healthy habits so that your transition into the Fall is easier. The first week is going to feel hard. That’s a fact. But it will get easier, and by the time September comes around it won’t feel as hard.
If you want to join this challenge, comment IN below or send me a DM for details.

Let’s grow! 🙌🏽

08/10/2023

❤️🔟❤️

Yesterday, we celebrated our 10 year wedding anniversary with a spa date and dinner out.
When I was greeted by my massage therapist, she asked “are you here on a special occasion today?” and my answer was,
“Yes, our 10 year wedding anniversary. We feel proud. That was hard!”
and we both laughed at my unexpected honesty. 😆

I don’t know about you, your long term relationship or your marriage, but here’s what I have learned over the last decade:

1) Time flew by. Like, seriously, where did 10 years just go?!
2) The last decade was filled with so many huge life changes and highlights: having our two kids was the obvious BEST. 💕
3) There were so many challenges: mental health, financial stress and parenting were the biggest ones.
4) Marriage counselling saved us.
5) We have both been 100% committed to doing the work to grow and to become better people, individually and together.
6) We need to have more fun. Ha! But seriously, it’s important.
7) We would never buy another house to renovate ourselves over seven years. 🤦🏼‍♀️
8) Saying sorry, and meaning it, is important (and don’t wait too long to do it).
9) No one will ever make you happy (and it’s not their responsibility). You have to be fulfilled and content on your own, within, to be happy in your relationship.
10) Establishing healthy habits and a mental health toolkit are imperative for when life throws you challenges (and it will).

We talked about the next decade, and our wishes/dreams/goals for our family and ourselves. We have 9 more years until our 1st born potentially leaves our house 😭 so we want to make sure to make the most of this time together, as a family.

I’d love hear from you! What is your biggest takeaway from your long term relationship or your marriage?
Which number(s) above resonates with you?

I always find that I feel less alone in life’s challenges when I share them with others. So, I’m sharing this with you and hope you’ll share with me too. My DM’s are always a safe space too! 😘

Big love to My Love for his unwavering work ethic and commitment to growth & US. ❤️

08/06/2023

Just because it’s summer, doesn’t mean you need to eat food that doesn’t fuel you well or make you feel well.

This summer, we’ve been mostly fuelling on fresh fruit & veg, charcuterie-style plates, and BBQ meat. No matter where we go — the lake, the beach, the mountains, the amusement park, on a hike, on a bike ride, to the pool — we either fuel up with fresh food before our outings or bring our nutrient-filled foods with us. Plus lots of water — so much water! 💦

Swipe to see real life photos of our food this summer.

Photo 1 & 2 feature the plate that my 9 year old made this afternoon. She declared, “Mom, I’m hungry, I’m going to make myself a snack plate. Just wait til you see it!” and this is what she made. 😊

I am teaching my kids that we need to put good quality fuel into our bodies so that they run well and we have lots of energy to do the things we love to do, just like we need to fill up our cars with (very expensive) gas. ⛽️

And yes, we have enjoyed so much vegan ice cream 🍦 and many fruit popsicles too!!!

What’s your fuel philosophy for your family?
I know this is a hot topic, and there is never any judgment here!

Sharing what works for us because our priority is to feel good, and have lots of sustained energy for activity. If the way you fuel works for you, then great! And, if this makes you stop to think “maybe it’s not serving me”, you can make a change today.

Would love to know your thoughts, always. 💕

These gals always inspire me to eat well too:allanapolo

06/11/2023

☀️ NEW BLOG POST ☀️

Head over to www.knowbetterlife.ca for 5 Essential Sun Safety Tips!

Your support is always appreciated. 🙏 Let’s enjoy this summer responsibly! 😎

06/01/2023

Connecting with a friend & chatting entrepreneurship, workout plans, aging as a strong woman, handy husbands, kids, travel, comfy clothes and summer plans is fuel for my soul. 💖

I am forever grateful to have met Allison, one of the hardest working, straight-shooting, ambitious and fun women that I know … through social media. We met on Facebook (the social app for old people 🤣).

Whether you’re an introvert or extrovert or ambivert, remember that selfcare includes time to connect with real humans, online or in-person. Real hugs in real life are the best!

Go call, text, message that friend you’ve been thinking about right now, and make a plan to connect. 💕

Then…

Go follow Allison and drop a note in her inbox telling her that I sent you! 😉 She’s the only person that I trust to dress me (figuratively, not literally!) and when she tells you to buy the great quality, expensive jacket or pyjamas or bathing suit because you’ll love it and live in it, she’s right. Every time!

04/22/2023

Happy Earth Day! 🌍
Shop clean + conscious brands to do your part. ♻️

02/22/2023

You can support the by shopping as a client, becoming a loyal member or partnering as a consultant. What you put on your skin every day matters for your health. Everyone deserves safe products. ❤️

12/02/2022

Made these in 10 minutes this morning while also making breakfast and lunch for my kiddos. Had to share!!

Let’s call them Breakfast Energy Bites with a seasonal twist…

1/4 cup of quick oats
1 tsbp pure maple syrup or honey
1/3 cup nut butter (used almond & mixed in these with no peanut)
1 tbsp h**p hearts
+ pumpkin seeds
+ raisins
+ semi sweet chocolate chips (dairy free)
OR add slivered almonds, sesame seeds, crushed pecans or walnuts

Mix it all together in a medium sized bowl. Place in the fridge for 10-15 minutes. Remove and roll into balls.

Optional garnishes:
Roll ball in shredded coconut or cocoa powder.

Store in air tight container (glass preferred) in the fridge or freezer.

Enjoy at breakfast or snack time!

*measurements are approximate and this recipe is so forgiving! Make your own modifications and have some fun!! Tell us below what you love to add to your energy bites! 👇🏽

11/21/2022

Sharing clean, ethical and sustainable brands for this season.
Happy sustainable shopping!

Shop this season as a conscious consumer with these 8 sustainable brands. Clean, safe, ethical and sustainable choices for this season.

10/16/2022

Capturing all of the good memories here, so when I’m asked to run this race again next year, I’ve got proof that it was a great time! The memories of the gruelling hills and heat will have faded by then. 🤣

you put on a great race with stunning views and the best cheer squad along the way! 🔔

thank you for inviting me to be a part of this crew! 🌈

let’s run again soon! 🏃‍♀️ 🏃🏻‍♀️

09/05/2022

Bringing this favourite summer recipe into Fall with me! 🍂

This one is a family favourite, and you’re going to love it!
Here’s why:
• no food goes to waste
• little planning is required
• no complicated cooking techniques
• food modifications aren’t a problem
• fosters independence (for the adults & children at your table!)

Here is how Build-A-Bowl works:

1) Choose a base. 🍚
I prefer quinoa because it’s a gluten-free superfood and I can cook it in bone broth to boost the nutritional value. You could also choose rice (brown, wild or white) or pasta (I prefer gluten-free without corn).

2) Choose at least 2 proteins. 🥚 🫘
This is where you can get creative with what you already have! Eggs, tofu, chicken, canned beans, chickpeas or lentils. Keep the seasoning simple with olive oil, sea salt, pepper. Sometimes I add cumin or paprika.

3) Choose at least 3 vegetables. I prefer 4 or more! 🍠🥦🥒
If quinoa is my base, then I always roast starchy root vegetables like yams, golden beets, parsnips, turnips and carrots. Zucchini is a favourite, as is steamed broccoli or green beans and roasted cauliflower. Sometimes I also add fresh, raw veg like tomatoes and cucumbers, and I almost always add avocado for a healthy fat! 🥑

4) Add a prebiotic food.
Asparagus, sauerkraut, onion, leeks or garlic. All good for your gut, and add a little extra flavour!

I cannot emphasize enough, do NOT over-season! You don’t need a sauce or fancy spices. The variety in your bowl will give it so much flavour! I do use organic produce which I find tends to have enhanced flavours.

Simple steps for this meal:
• add the base to each person’s bowl
• every other ingredient should be in its own bowl on the table with a serving utensil
• everyone builds their own bowl!
• encourage each person to add 3 or more different ingredients into their bowl (bonus points for a protein + a veg + a prebiotic food)
We like to count Plant Points at the table and see who gets the most!

You can make this every week, and switch up the ingredients for variety! Use the leftovers to make a frittata or a giant salad. So simple, right?!

Will you make this recipe?
Tag when you do!