September is here!    


Summer always seems to come and go so quickly, and we need to soak up every last moment of it. Likely routines are off and there is a feeling of ease about the days. I love summer, but there is something about the routine of September that is nice to fall back into. I think of September as “new year”, a real opportunity for change.    


This is a great time of year to take the time to reset and implement or reintroduce healthy habits. We want to ensure they are sustainable as that is what will bring you good health for the long term. However we don’t want to make sweeping promises to ourselves to “eat healthy” or “exercise more”? These are so broad that it becomes very hard to stick to – the thought can be overwhelming and there is limited focus. 


Small changes daily really do add up to better health for you for life. Making these habits part of your daily life and not just a resolution is what will keep you doing it for years to come.  


Instead of saying “I will eat healthier” be specific and say “I will eat greens everyday”, “I will remove added sugars”. A very clear goal is much easier to stick to and evaluate your progress on a daily basis.  


I also recommend basing your goals on your worst day. What can you do on the day that you have to work, and get two kids to different activities at night? What do you have time for? Set yourself up for that and you will be able to succeed. So many people set themselves up for a “perfect” day and that just isn’t the reality of life, you need to be able to stick with it on those busy, crazy, regular life days.  


Here are 10 daily habits I would suggest implementing to set yourself up for better health.  


Start with lemon water

Eat at least 3 cups of greens 

Always have protein available for when you are short on cooking time

Eat 3 meals and 1 snack daily

Move your body

Drink 2-3L of water each day

Ensure you are getting 35 grams of fiber

Close the kitchen by 7pm

Write down 3-5 things you are grateful for each day

Get 7-9 hours of sleep each night



Depending on where you are on your health journey perhaps you pick one and start there. Once it has been established add on. Repeat daily and you will be well on your way to better health!


Allison Madigan, Holistic Nutritionist




Allison graduated from Queen’s University with a BAH in Economics and started a career in the marketing world. Nutrition and wellness were always at the forefront of her thoughts. After 15 years in the industry she decided that it was time to follow her passion and go back to school. She took a leap of faith, resigned from work, enrolled at the Edison Institute of Nutrition and hasn’t looked back. She has been working in the field for 2 years now and loving it.


She has a strong belief in the power of food and proper nutrition to keep us healthy and prevent disease. Her mission is to empower people to make healthy and mindful decisions for themselves to achieve their optimal health and wellness.


Allison has a keep interest in hormone balance, food sensitivities, stress and digestive health. She works with her clients to formulate a plan that will work for them. Her plans will include diet modifications, lifestyle and supplements suggestions as well as some mindset work.


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