Simple, filling, nutrient-dense food that doesn’t need to be complicated. 🍠 Sweet potato crackers topped with guacamole + roasted beets 🫘 Refried black beans with rice 🌿 Sautéed spinach One of the beautiful things about pairing beans + rice is how well they complement each other nutritionally. Together, their amino acid profiles provide all nine essential amino acids across the meal — making this a high plant-based protein combination. Black beans bring protein, fibre, iron, magnesium and folate. Organic basmati rice adds carbohydrates (sweet taste) for energy and additional amino acids. Spinach brings folate, iron, magnesium and vitamins A, C + K, while sweet potato, avocado and beets add even more fibre, antioxidants, healthy fats and colourful plant compounds. This is the kind of meal we want our Family Plan families to see more often: whole foods, lots of colour, plenty of fibre, protein + healthy fats = nourishing enough to actually keep you satisfied + satiated (all nutrient requirements met 🙌🥳) Eating well doesn’t have to mean fancy ingredients or complicated recipes. Sometimes it’s just beans, rice, vegetables and a little loving intention.

Shared from facebook: https://www.facebook.com/share/p/1BJenCsgW5/ In Nicoya, Costa Rica, people have eaten this plate for breakfast, lunch, and dinner for generations. It looks humble. Nutritionally, it’s anything but. Rice and beans, eaten together, form a complete protein: all nine essential amino acids your body can’t make on its own — from two simple plants, no meat required. Now add it up. Fiber from the beans and whole grains. Healthy fats from a few slices of avocado. Slow-digesting complex carbs instead of refined ones. Together they make a meal that helps keep blood sugar steady, keeps you full for hours, and feeds the gut bacteria tied to a longer, healthier life. The Nicoyans call it gallo pinto — “spotted rooster.” I call it one of the best longevity foods on earth. Beans are the cornerstone of every blue zones diet: the people who eat about a cup a day tend to outlive the people who don’t. No supplements. No complicated plan. Just two of the cheapest foods in the world, eaten together — the way the world’s longest-lived people have always done it. More blue zones recipes → eatingto100.com #bluezones #gallopinto #nicoya #costarica #longevity plantbased

I’m not even sure I have the words for this one yet, but it looks like I'm going to be a SPEAKER at the 83rd International Conference on Ayurveda & Cancer Care in Pennsylvania this October. 🥹 I’ll be sharing my story — from losing my Dad to esophageal cancer, to facing my own diagnosis of Barrett’s esophagus, and the beautiful thread of practices, teachers, ancient wisdom and everyday habits that led me deeper and deeper into understanding wellness. What once felt like one of the hardest chapters of my life became the catalyst for so much of what I now teach, share, and have built through Human Habits. And somehow that story is taking me to an international stage. ✨️ Even more surreal? I’ll be sharing the stage with one of my longtime heroes and teachers, Dr. John Douillard. I genuinely cannot believe I just typed that sentence. This little dream of helping people understand their bodies, reconnect with themselves, and realize how much power exists in their everyday choices just keeps growing. From helping our peeps here in Lloydminster to now presenting in front of many in Pennsylvania. From being the student soaking up every bit of wisdom I could find, to being invited to stand up and share what I’ve learned. Human Habits is going international. 🌎 I am excited, I am terrified and I am deeply, deeply grateful. Wish me luck, friends. 💚 We’re doing this. 83rd International Conference on Ayurveda & Cancer Care 📍 Coopersburg, Pennsylvania 📅 October 21–23, 2026 ✨️For Dad. ✨️For everyone searching for another piece of the wellness puzzle. ✨️And for the reminder that sometimes our hardest chapters become the ones that give our lives the deepest purpose. 💚

Curious about some of the cool things we get up to during our Family Plan evenings together? Tomorrow we're welcoming our beautiful friend and breathwork coach Alyssa to guide us through a live Active Breathwork Session — and we're opening this one up to our online community for FREE! Come experience it for yourself. ✨ This isn't about learning more wellness information — it's an opportunity to actually practice, experience and feel what intentional breathwork can do. Alyssa will guide us through the session from beginning to end, so no previous breathwork experience is needed. 🌿 Guided active breathwork 🌿 Connection to like minded people 🌿 An opportunity to get out of your head and into your body 🌿 A little peek into the experiences we share together inside Family Plan Come exactly as you are, find yourself a comfortable and quiet space, and join us by zoom for an evening of intentional connection. FREE for our online community members! Come check out the cool things we do with our evenings together — wellness doesn't have to be complicated, and it's always better in community. Want to join us? Comment BREATHE below and we'll send you the details. 🌬️🤍

🐝 Try humming. Seriously. Just hmmmmmmmm. Something so simple can have some pretty fascinating effects on the body: ✨ Supports nervous-system regulation — the steady sound and vibration of humming can create a soothing sensory experience, helping the body settle and the mind become quieter. ✨ Increases nasal nitric oxide — research has found that humming can dramatically increase nitric oxide levels in the nasal passages compared with quiet exhalation. Nitric oxide plays important roles in blood-vessel function and respiratory physiology. ✨ Creates vibration you can FEEL — humming produces gentle resonance through the face, sinuses, throat and chest, bringing awareness out of a busy mind and into physical sensation. ✨ Helps quiet mental chatter — focusing on one continuous sound gives the mind something simple to anchor to, making humming a beautiful tool before meditation, sleep or anytime you're feeling overstimulated. ✨ Supports stress reduction and relaxation — humming practices such as Bhramari (Bee Breath) have been used traditionally in yoga to settle agitation and turn awareness inward, and emerging research is exploring their effects on stress, heart rate and autonomic regulation. ✨ Can help release tension — notice what happens to your jaw, face, throat and shoulders after a few rounds. Sometimes we don't realize how much we're holding until we give the body an opportunity to soften. ✨ It's accessible almost anywhere — no equipment. No membership. No elaborate routine. Just your own voice and a few quiet moments. Try humming gently for a minute or two. Then stop and simply notice. Your jaw. Your shoulders. Your mind. Your body. Sometimes we search for complicated wellness practices while overlooking the incredibly simple tools already available to us. How simple can wellness be? Sometimes... as simple as a hum.