Here are your weekend kitchen goals I have selected for this week's inspiration: - Cabbage slaw with fresh herbs, almonds and lime - Apple cinnamon cookies - Dill pickled cauliflower Game on for Higher Health! @Jamie Boone @Anna Blandizzi @Fiona DCunha @Chris Tone @Jeff Shaw @Leslie Tokayer

MINDSET: early morning vibes with my favourite complimentary mug and my Kala light before the sun came up. MOVEMENT: Sunrise walk by the creek, earthing on the cool grass and hugging a tree 🌳 🤗 MICRONUTRIENTS: Meal of left over chicken wings we had froze (because too many days of chicken wings), cauli mash and green beens with garlic and ghee.

I have so many good reasons to be late with my 3 M’s log 🤪 MINDET: morning meditation in front of red light then practised reflexology on a friend after work - pulled out some new things to try in a judgement free space with a friend. Fun to get creative with the session! Pulled a card, sound healing, reiki vibes and hot towels steamed in my instant pot with essential oils - hope my next pot of soup doesn’t taste like tea tree 😆 MOVEMENT: 6 am weights class and sauna. MICRONUTRIENTS: after reflexology my friend treated me to some Vietnamese soup. I don’t eat out often but a nice way to spend time with a friend and connect over some hot soup on a cool grey fall day ☺️ 🍜

Mindset: Grounded - had my 6th week of a chakra meditation series. 1 more next week to finish off with the 7th chakra. It has been so rewarding and I look forward to it every week! Movement: 1 hour sunrise walk to the library to return books before work. Micronutrients: had so many left overs from last few days. We had a plate with a mixed leftover meal full of nutrients from all macros. Adam said he felt like he was at a buffet! 😉 (and he loves buffets).

I know it’s going to be a good day when I can do this post early in the day. I love a good morning routine that’s full of all 3 M’s, setting me up for success! MINDSET: gratitude meditation in front of red light upon rising - so much to be grateful for 🙏🏻 MOVEMENT: 60 min Pump Class (weights) at 6 AM followed by sauna 🥵 and cold shower 🥶 MICRONUTRIENTS: worked up an appetite 😋 - had my favourite post workout breakfast when I have to get to work and don’t have time for a cooked meal or ability to sit down (for long) - DFH chocolate protein shake and buckwheat sourdough toast with ghee and nut butter with hemp seed sprinkles. So satisfying and hits perfectly, keeping me full until lunch. This is my go to breakfast often, so I’m really curious to see what a CGM monitor reads 🩸. My body tells me my blood sugar is balanced with this quick and easy meal. *personal note/lesson * - I used to feel guilt for having toast for breakfast (gluten free, organic sourdough) -always adding protein too! — I was thinking it was too many carbs for me. When I would skip the toast (especially after a workout) I was starving by 10:00 AM looking for snack, I ate more at lunch and dinner and was hungry in the evening looking for another snack. Once I made the connection that if I allowed myself the toast (honestly my favourite food in-terms of feeling comfort and satisfied) I was full until lunch, didn’t need snacks and my blood sugar feels more balanced throughout the day. I’m never hungry after dinner (I tend to eat early and then fast in the evening) and I have no cravings for unhealthy foods. All because I allowed myself to have a piece of toast that I enjoy so much and nourishes my body at the start of the day. ☀️ 💡 moment 😅