Thefocusedlifestyle

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Thefocusedlifestyle

Certified Holistic Nutritionist 🥬🥕
Helping busy mamas thrive through nutrition, daily routine and more. I focus on plant-based nutrition and thyroid support

Sharing all things food, health, life, and my veggie garden. My passion is to inspire, coach and motivate those who want to live their best life possible.

08/01/2026

When that one tomato appears…

07/07/2026

UNCOMPLICATE MEAL TIME 🍛🍲

Prepping meals and eating nutrient-dense foods throughout the day does not have to be complicated. The key is having core staples in your fridge and cupboards to ensure that you stay on track. You want items that are easy to prepare and ones you can reach you for throughout all different day parts.

I was tight on time today, so I had cottage cheese as my protein source, lettuce/greens for vitamins and low carb zucchini which I placed in the airfryer for 6 mins. All topeed with a tablespoon of EVOO Foods | Greek Olive Oil & Specialty Foods olive oil.

These are some of my go-to foods that help me stay on track throughout the week.

Protein

* Chicken breasts (cook ahead for quick meals)
* Cottage cheese
* Plain Greek yogurt
* Canned tuna
* Canned salmon
* Eggs
* Tofu or edamame

Fruit & Vegetables

* Apples
* Mixed salad greens
* Cucumbers
* Bell peppers
* Berries (fresh or frozen)
* Frozen vegetables for convenience

Healthy Fats

* Pumpkin seeds
* Chia seeds
* H**p hearts
* Walnuts
* Almonds
* Natural nut butter
* Avocados

Smart Carbohydrates

* Rice crackers
* Seaweed snacks
* Oats
* Brown rice
* Quinoa
* Sweet potatoes

Pantry Essentials

* Canned beans (black beans, chickpeas, kidney beans)
* Lentils
* Extra virgin olive oil
* Balsamic vinegar
* Dijon mustard
* Herbs and spices

✨ Meal prep tip: Cook chicken breasts ahead of time, wash and chop your vegetables, and portion out snacks like pumpkin seeds, apples, Greek yogurt, and cottage cheese. Having these foods ready to grab makes it much easier to fuel your body with nutrient-dense choices—even on your busiest days.

07/05/2026

One Brazil Nut a Day.

Did you know that a single Brazil nut contains around 70–90 micrograms of selenium — more than the full daily recommended intake for adults?!

Selenium supports thyroid function, immune health, and helps protect cells from damage.

Beyond selenium, Brazil nuts also provide healthy fats, magnesium, vitamin E, zinc, and a bit of protein and fiber.

One thing to keep in mind: because they’re so high in selenium, more isn’t better. One to three nuts a day is plenty — eating handfuls regularly can push selenium intake past the recommended daily intake.

A simple habit: one nut a day covers a nutrient most people don’t think about.

07/04/2026

From 18 deficiencies in 2024 down to 5 in 2026 🙌

Just got my latest vitamin level test results back, and I’m so excited about the improvements.

To my surprise, I was low in both magnesium and calcium, so I picked up a Mag Cal liquid +D today. Without this test, I would not have known, but my bones are going to thank me for this!

Here’s why I test my levels: your hormones don’t work in isolation. They depend on nutrients to function.

Magnesium helps regulate cortisol.
B vitamins support your body in processing estrogen. Vitamin D acts more like a hormone itself than a vitamin. Zinc and selenium keep your thyroid running.

When you’re deficient, your hormones feel it — and so do you. The fatigue, the mood swings, the poor sleep? Often there’s a nutrient story underneath.

But here’s the part I really want you to hear: **food comes first. Always.**

The biggest shift in my results didn’t come from a cabinet full of supplements. It came from my plate. Wild salmon. Chicken. Beef. Leafy greens. Nuts. Sweet potatoes. Real, nutrient-dense foods that gave my body what it was asking for.

Supplements have their place — but only once you know where your body actually stands. That’s why I love this kind of testing. It takes the guesswork out. No more blindly taking handfuls of pills and hoping something works.

If you’ve been feeling off and can’t pinpoint why, this is your sign: stop guessing, start testing — and look at your plate before your pill drawer. 💛

Have you ever had your vitamin levels tested? Tell me below 👇

07/03/2026

A MUST watch for anyone hoping to further understand what’s going on with our bodies during perimenopause.

Menopause can start as early as 35. Note that DHEA is not available as a supplement in Canada.

06/17/2026

Those dumbbells aren’t just for gym bros. 🏋️‍

If you’re a woman between 35 and 50, this is your sign to pick up some weights — and here’s why it matters more than you might think.

Starting in your 30s, your body begins a slow hormonal shift. Estrogen — which is metabolically protective — starts to decline, and with it comes insulin resistance, changes in body composition, and more visceral fat accumulation around the midsection. Sound familiar?

Here’s what most women don’t know: your muscles have estrogen receptors. Estrogen is essential for regulating the muscle stem cells that help us maintain and regenerate muscle tissue. When estrogen declines, that regenerative ability can drop dramatically — but resistance training is the best way to stimulate those muscle-making cells.

So what does this mean practically?

✅ More muscle = a faster metabolism (muscle burns energy just by existing)
✅ Better bone density — critical since women lose approximately 3–8% of muscle mass each decade after 30, and bone loss accelerates even more rapidly after

06/15/2026

COULD IT BE PERIMENOPAUSE?

As we enter our 30-40’s our body starts to change, slowly adapting to a new stage of life that we are entering. It’s a stage no one really talks about so a lot of the concerns you experience can be left for you to wonder….what on earth is going on with my body!?

Signs could be weight gain, sudden sleep problems, irregular periods, hair loss, dry skin, and the list continues on! It’s important that you nurture your body and give it what it needs during this time for example, nutrition, movement and stress management with work, kids and just overall life. 😜

Here are our 5 top tips for navigating perimenopause with both confidence and care.

1. Nurture Your Body: Engage in regular exercises, such as yoga or brisk walking, to boost endorphins and maintain bone health. Prioritize a balanced diet, rich in fruits, vegetables, whole grains, and lean proteins, to support your overall well-being.

2. Seek Support: Connect with other women who are going through perimenopause. Join online communities or seek out local support groups where you can share experiences, exchange advice, and find comfort in knowing you’re not alone.

3. Prioritize Sleep: Establish a relaxing bedtime routine to improve sleep quality. Create a peaceful sleep environment, limit caffeine and electronic device usage, and consider incorporating meditation or soothing music into your routine.

4. Manage Stress: Practice stress-management techniques such as deep breathing exercises, meditation, or journaling. Engage in activities you enjoy, whether it’s reading, gardening, or pursuing a hobby, to alleviate stress and maintain a sense of fulfillment.

5. Educate Yourself: Arm yourself with knowledge about perimenopause. Understanding the physical and emotional changes happening within and what better way to do that than with a coaching session with Function and Thrive.

coaching immunesystem immunehealth

06/11/2026

This is what winning looks like today, and I’m sure it will look different tomorrow 🤩🤩

For anyone who has kids, you know that being prepared for the after school snack rush is no joke. Today, both my kids have play dates so it was essential, mainly for my sanity as a FT working mama, to have everything prepared before they got home.

Our snacks usually consists of a mixture of fruits and crackers, and then some days it’s something more substantial if we are heading to sports, which is usually most days. Using these muffin tins are also an idea from another Mum, and they have been great for finger foods. I am super grateful to MadeGood Canada Kashi for all of their healthy snack choices, which always go down well with kids.

11/12/2023

It’s ready - Just in time for the holiday season! The 2023 Digital Holiday Recipe Booklet.

Entertain with ease this holiday season with 12 delicious recipes, sure to bring joy to everyone at your event!

To purchase, visit the link in bio or the link in my stories!

11/07/2023

SMALL CHANGES, BIG RESULTS

integrating healthy habits into your life, can be quite daunting at the beginning. It requires a new routine, discipline, and a lot of change.

So how can you make these routines or changes easier on yourself and make them stick?

The key is through habit formation. Building small habits into your routine overtime and layering habits so that it becomes your day not just another task on your list.

Here are some small habits to get you started :

- [ ] Wake up & go to bed Early
- [ ] Go outside for a Walk
- [ ] Make your bed every Morning
- [ ] Declutter 1 item every day
- [ ] Work out until you Sweat
- [ ] Come up with 5 New Ideas
- [ ] Make a Plan for your day
- [ ] Make a list for Tomorrow
- [ ] Have a Green Smoothie
- [ ] Be Grateful Everyday

What small habit will you integrate into your day? I’d love to know! Comment below.

Address

Vancouver, BC

Website

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