Rid Yourself of the Guilt.

”I wake up thinking about my health and wellness and it consumes my thoughts throughout my day until I go to bed.  I have a guilty feeling all day long and I have a hard time feeling present in my life because I am constantly thinking about how I should be focusing more on my weight, my eating, my working out; basically my whole health, so I can feel better and look better in my own skin”.

OMG, take a breath right?!!

Does this conversation sound familiar to you?

Now, I do realize that not everybody wakes up thinking about their health as dramatically as that, but I can safely say that 99% of the Mamas wake up thinking about their body and how they are feeling physically, mentally and emotionally.  The sad truth is that most Mamas do not have anything nice to say about their own body.

I have had this conversation in my head A LOT and I mean A LOT!  I have gone through University where I was single, established my career where I worked full time shift work, got married and had 2 children and the conversation still stayed the same with each passing phase.

Looking back I realize that life is never going to be perfect and the timing to focus on your health, be in the best shape of your life, eat perfectly and workout consistently is not going to present itself “one day”.

I have had all the excuses…my course load is too busy, I am too hungover, I am working too much, I want to spend my evenings with my husband, I am pregnant, I have small children, I am busy driving my kids to all their activities, I am starting my own business…and on and on and on.  The list, if you let it, with be never ending.

What I have learned in my journey to holistic wellness is to make myself a priority.  I have started meal planning, I set up my workouts weekly and I focus more on self care.  I am a better mother, wife and business woman because of it.

Does this always work out the way I planned?

Nope!  The only finish line on your quest for health and wellness is the grave.

Sound morbid?  It is the true.

Living holistically is a way of life and the process of ridding myself of the guilt has not been an easy one.  I continue to have relapses into the guilt, but I have grown enough to realize I don’t need to live in the guilt.  Life is constantly shifting and changing so you need to be shifting and growing along side of it.  When life throws you a curve ball, adjust your stance and your swing.

Life is not meant to be lived in a regiment.  Although routine is great and can keep us sane, if we are not willing to mentally shift when needed we are going to spend more days of our lives beating ourself up then enjoying it.  We all deserve to be living in the present and enjoying the moments of our life.

No matter how hard I try to plan out my weeks, life comes up and I have learned that one missed workout or 2 or 3 and one bad meal; or 2 or 3, is not going to be the end.  Life is about the whole picture and when you can embrace the process and the inevitable chaos, you can rid yourself of the guilt and shame around the imperfections and find a whole new mental freedom.

I hope you find a way to embrace the chaos and imperfections so you too can rid yourself of the guilt around your health and wellness, because lets be honest…we all fuck up sometimes.

Real Life. Real You.

Amy Bowers  xo 


You Do Not Have To Suffer.

For those of you who suffer with intestinal sensitivities, I feel your pain.  Looking back I have suffered with a sensitive stomach for most of my life, but it wasn’t until 5 years ago that I started clueing in and putting it all together that I realized it was preventable.  I have been gluten free for the past 5 years and it has made a world of difference in my health.  Although it was hard at the beginning, now it is just the norm for myself and my family.

My daughter has also been gluten free for the past 3 years for health issues as well and has changed a lot in the course of her mystery health issue.

I have also been fully aware that dairy has been causing me problems, but in the back of my mind cutting our dairy would be extremely hard.  I have tried cutting it out before; once only making it a few days and the other times only making it a couple weeks.  But just as with gluten, yesterday was my breaking point and today is the day I start my 6 week dairy elimination diet.  I did the same process with gluten and it not only made me see the effects gluten had on me, it also helped my husband see as well.

I will spend the next 6 weeks closely monitoring through journalling how my body is feeling and responding throughout the day without dairy; my mood, energy level, if and when I got bloated, my hair, my skin, and the dark circles under my eyes.

I have spent the last few years saying if I could change one body part on myself it would be my intestines, but I have realized that they do not need to change, I do.  I need to change the way I look at the situation and realize how blessed I am to be so in tuned with my body and that I have the ability to change the course of my own health through the foods I put into my body.

Nutrition is just one of the factors; but probably the most important one, we as Mamas can control in the course of the health of ourselves and our families.  It may seem like a hard path to start on, but believe me it gets easier and the benefits far out weigh the “pain in the ass” moments.

10 Signs and symptoms you may have a dairy sensitivity/intolerance

  1. gas
  2. bloating
  3. diarrhea
  4. constipation
  5. cramping
  6. nausea
  7. dark circles under eyes
  8. acne
  9. skin rashes
  10. mood swings/depression

If you find you are suffering from food intolerances, you don’t have too.  Life can be lived fully and more comfortably by adjusting your food choices.  Something so simple can make all the difference.

Real Life. Real You.

Amy Bowers  xo 





Homemade Cashew Milk aka Pure Bliss


“Bless You.”

Ok, bad joke but it is Wednesday morning on a very gloomy day and I was having writers block on how to begin this blog post and this dumb joke kept coming up into my head.  My son thinks I’m funny!!

Anyway, cashews are one of the most consumed nuts in the marketplace.  Not only are they great to add to trail mix or granola they are also being used in many vegan recipes.

In small amounts the health benefits of cashews are plenty, but it starts with their healthy fat content.  Over 3/4 of the fat in cashews is unsaturated in the monounsaturated form.  This means that cashews can offer your body protection from heart disease, cancer, and diabetes.  Cashews also provide your body with protein, fibre, vitamins, minerals and antioxidants which all benefit your body on a cellular level leaving you healthier and with more energy.

Although I have yet to try cashews in soups or sauces I have been making my own cashew milk for some time now and I have also made it for friends and family and it has gotten rave reviews.  Drink it on its own for a creamy dessert, a bedtime snack or use it in your coffee for a milk substitute.

However you decide to use this Cashew Milk, trust that you will make it again and again!

Cashew Milk. Aka Pure Bliss

  • 1 cup raw, unsalted cashews
  • 2 cups filtered water for soaking
  • 1 L alkaline or filtered water for blending
  • 1 Tbsp Hemp Seeds
  • 1 tsp Cinnamon
  • 1/2 tsp Pure Vanilla Extract
  • 3 Dates


Soak cashews in filtered water for 2 – 4 hrs.  Discard the water they were soaked in and rinse off the cashews until water comes clear.  Once rinsed combine all the ingredients together in a blender (I use a Vitamix) and blend on high for 2 minutes.  There is no need to strain, just pour into glass jar with tight fitting lid and store in fridge for up to 3 days.

** Cashews, like all nuts can go rancid quite quickly and are quite expensive, so make sure you buy a small amount at a time and store them in an airtight glass container in the fridge.

Real Life. Real You.

Amy Bowers  xo 



Gluten Free Healthy Banana Bread

Being gluten free has become a way of life for not only my daughter and myself, but for my whole family.  My son and husband have changed a lot of what they eat to accommodate us, as well as my mom has been a huge supporter as well.  Family dinners are a gluten free affair (minus her homemade buns that my son eats like they are candy laced with more candy)

It has not been an easy journey to switch ways for my daughter (she loved those homemade buns as much as my son), but the change has positively affected her health in more ways then one so we continue to find new ways to make it easier on her.  This super simple and healthy banana bread recipe has been just one way.

Although I do not share the same love for baking as my daughter does; as I enjoy preparing the simpler meals with less mess, I do continue to encourage her with her passion for the kitchen in any way I can.  Which; lets be honest, is me hanging out with her in the kitchen while she bakes away.

Last week she nailed this recipe and luckily the whole family loves this recipe too so that means I; sorry I mean she, only has to bake one loaf for the whole family to enjoy.

What You Need:

  • 2 cups Gluten Free all purpose flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 2 organic eggs
  • 1/2 cup sugar
  • 1/4 cup melted coconut oil (leave the glass bowl you melted it in to the side)
  • 2 mashed ripe bananas
  • 1/2 cup plain greek yogurt
  • 1 tsp pure vanilla
  • handful of chocolate chips

What You Do:

  • Preheat oven to 350F.
  • In a stand up mixer or in a large bowl beat together the sugar, eggs, and melted coconut oil.  Once combined, add in greek yogurt, mashed bananas, and vanilla.  Beat until mixed together.  Set aside.
  • In a medium bowl, blend together GF flour, baking powder, baking soda, and salt.
  • Gradually add the dry ingredients to the wet ingredients and blend together until smooth.
  • Fold in chocolate chips.
  • With remainder of melted coconut oil, grease a loaf pan.  Spoon batter into greased pan and bake in oven for 1hr or until toothpick comes out clean from from centre.
  • Cool on wire rack.

Happy Baking!  Enjoy:)

Real Life. Real You.

Amy Bowers  xo 


Are Sporting Weekends Away a Waste of Time?

Ok, this blog post is only for the mom’s out there who travel away for their kids sports.

Does it sometimes feel that a weekend away is more work than it is worth?  Is the long road ahead never ending with years and years of rubbing the highway?

You spend at least 2 days preparing to leave. Laundry, packing, meal prepping, cleaning and organizing are just those things at the top of the list.  Don’t forget that we still have to work, take kids to sporting events and school (lunches included) in those 2 days of preparing.  We are sometimes exhausted before we even leave the drive way.

Then, after the weekend away we have to come home to groceries, more laundry, work, sporting events, and school (lunches again, arghh).

It makes a mom think if the weekend away is even worth it.

This was the thought going through my mind last night after I got home from a weekend away with my daughter for her soccer tournament.  I laid in bed; my husband sleeping soundly beside me, thinking about all the things that I have to do this week and all the things I need to catch up on since being away.  (The wifi was horrible in the mountains!)

I found myself getting quite overwhelmed.

Then in a moment I changed my perspective on the situation.

Of course it was worth the weekend away.  The fun we had, the memories we made and the connection we strengthened is worth every moment of craziness before and after the trip.  It was just my daughter and I making memories.

My daughter does not see the work that goes into a weekend away.  She does not see how tired I am after driving in the mountains for 3 days while she slept in the passenger seat.  She does see the piles of laundry, the grocery list or the To Do list getting longer and longer.

The reality is she does not have to see anything.  She just has to feel.

She feels the memories.  She feels the connection.  She feels the LOVE.

The practice of holistic wellness; especially with our children, is not about never feeling overwhelmed or negative.  It is a lifestyle of acknowledging these moments and changing the perspective in which you look at them.

Consider yourself blessed that you have the ability to step out of your routine and escape reality for brief moments.  Know that the memories you make will forever change your life.  Consider yourself blessed that you have a home to come back to, a fridge to fill and clothes to wear.

Most of all consider yourself blessed that you have the moments with your children that are not only shaping their future, your future but shaping the future and the relationship you have together.

The sporting weekends away are just the vehicles to have these moments.  Otherwise when else would you spend 3+ hours in the car having your own rock concert, sleeping in a hotel bed watching movies late at night or sliding down water slides till your legs are sore from climbing the stairs.  Cherish these moments.

Even though the road may seem long remember to cheer loud, laugh lots and sleep when you can because one day it will only be memories.

Real Life. Real You.

Amy Bowers  xo 




5 Common Symptoms of a Full Body Cleanse.

Most people have thought once or twice about completing a full body detox cleanse, but never commit fully because of the fear wrapped around the whole cleanse process.

I like to think of cleansing and detoxifying your body like spring cleaning your home.  You end up with a huge mess in the midst of it all, feel like it is never going to be done and wonder why you started in the first place.  Then it all comes together and you are left with this beautiful space; free of dust, build-up and junk.  The same thing happens when you cleanse and detoxify your body.  The toxins are the dust, build-up and junk taking up space in your body.

“A toxin is a poisonous substance that is a specific product of the metabolic activities of a living organism and is usually very unstable, notably toxic when introduced into the tissues, and typically capable of inducing antibody formation.”  ~Merriam-Webster~

Our bodies are exposed to toxins every minute of ever day both internally from a cellular level and from our environment.  Our bodies have an amazing self defending and self repairing system in place, therefore; are in a constant state of detox.  Just like the rest of life though our bodies have a limit and when they become overwhelmed with toxins the process slows down and may not work as efficiently as it should.

This is when we begin to feel the effects of the toxins building up in our body; insomnia, headaches, fatigue, weight gain, bad breath, achy muscles, skin reactions, and/or candida overgrowth.

During a cleanse the body has an opportunity to purge the material that does not belong inside of us by increasing the amount of stored toxins, pathogens & metabolic wastes that leave our cells.  Our bodies are equipped with organs that work independently as well as synergistically to eliminate these toxins from our bodies.

These organs are liver, colon, kidneys, lymphatics, blood, skin, & lungs and this is why when we are cleansing we could potentially feel a variety of symptoms throughout the whole body.

5 common symptoms that come with detoxifying your body:

  1. Fatigue.  Our body is an energy producing machine on a normal day, burning calories on a cellular level when we are standing still.  When we cleanse the extra energy that is needed to rid our bodies of the “junk” causes our to feel more fatigued.
  2. GI Upset.  This comes in many different forms; loose stools, nausea, gas, and/or bloating.  This is a common symptom and probably the one people fear the most.  This symptom occurs because our body rids the toxins through the intestines which ultimately leads to our stools.
  3. Headaches.  When detoxifying our body the cells release the toxins back into the bloodstream for them to be eliminated from the body; which leads to systemic symptoms like headaches.
  4. Skin Breakouts.  Our toxins can be eliminated from the body in numerous ways and the skin just happens to be one of of the outlets for this to take place. People may suffer from rashes or acne during a cleanse; which is caused by the toxins leaving the body through the largest organ…the skin.
  5. Irritability.  We may not notice this symptom as much as the people around us may notice it, but we need to be aware of it so we can be proactive in controlling it.  Our body is working overtime during a cleanse and due to the extra amount of toxins floating around in our blood stream for elimination we may feel the effects on our mood.

Although these symptoms seem daunting and no one really wants to suffer with them, the outcomes of the process is worth it.   You will feel re-energized, lighter and refreshed.

Give your body the spring cleaning it deserves.

Real Life. Real You.

Amy Bowers  xo 



3 Ways To Be a Perfect Mom.

Today is Mother’s Day and I have been thinking about this day for the past week.  Mostly because my wonderful family has been asking me all week what I wanted to do today.  I keep telling them massages, cleaning toilets and yard work all done by them, but their little half hearted smile and giggle makes me believe they think I am joking.  The reality is I want Mother’s Day to be what it will be; no expectations and no pressures.

As a recovering perfectionist I have thought a lot over the years of what a “perfect” mom should look like.  I have compiled many lists in my head of what I am doing wrong and how I could be better.  Striving to be “Super Mom” was at the top of my To Do list and it was exhausting.

It wasn’t until I started focusing on holistic wellness that I came up with this list of 3 ways to be the “perfect” mom.

  1. You show up everyday without fail.  Now this does not mean you show up dressed, hair done, makeup on after a 6am workout, with pancakes for breakfast along with fresh squeezed orange juice.  This means you wake up each morning and put one foot in front of the other.  Every day is going to be different and that is okay.  What matters is you show up every day and be the best version of you.  Some days you will feel like a rock star and other days you will feel like a rock star who has partied way too hard on tour; completed exhausted and overwhelmed.  Our children will not remember the day that you spent laying on the couch, drinking coffee and reading a book while they binged watched movies on Netflix.  They will remember you as their mom, as a whole person.  They will remember you being present, smiling (even through the pain), the hugs and kisses and the moments you spent together.
  2. You are emotionally strong.  Yes, thats right I said Emotionally Strong!!  The fact of the matter is that emotionally strong means you are vulnerable enough to show your kids all the emotions in the world.  Every child should see their mom laugh until they cry, get upset when she is angry, cry when she is sad, admit when she is frustrated and lose her patience; aka lose her shit!  The reality is the world is not one emotion.  Your children need to see their mom beyond happy, break down when they have reached their limit and cry when they are sad because this will allow our children to see that is is okay to be vulnerable.  See that there are going to be moments in their lives that seem perfect and moments where perfection seems so far away.  They need to know that no matter what moment they are in they need to feel those emotions, embrace them and know that everything is going to be okay.  They need to be witness to their mother being human, falling down and getting back up and they also need to see their Mom rising to the top with all the dignity and strength that she has.
  3. You give your all to your children.  Every mother should give her all to her children, but this means something completely different when you begin to live a holistic lifestyle.  Many believe that you should be there for your children every second of every day, never missing a moment.  That you should give up your former self, become selfless and nurturing at all times; yet it is these precise thoughts that lead to postpartum depression, resentment and heart ache.  Mothers need to give their all to their children, but this means they need to find happiness outside of their children, they need friends, hobbies, and passions.  They need moments of self reflection, mini vacations, date nights; whatever makes them feel complete.  In order to give your all to your children you yourself must feel whole.  Feeling whole will give you more energy, happiness and a greater ability to be all in when you spend time with your children.

Although being a mother will always be the most important role you will ever fill, it will take up the biggest space in your heart and you take pride in being a mom; being a perfect mom is unattainable.  There is no such thing.  We all will have moments of greatness, moments of weakness, and moments you wish you could take back…but remember always that these moments are all the things that make you an amazing mom.

Happy Mother’s Day!

Real Life. Real You.

Amy Bowers  xo 



Spring Is Here To Stay.

I believe that where you live determines your feelings on Springtime.  Those people (like me) who live in a cold and snowy winter climate welcome Spring with open arms because we can finally spend time outdoors without freezing our fingers, toes and noses.

“The air hurts my face.  Why am I living where the air hurts my face?”

Growing up in northern Alberta, Canada it was very typical to see -40 temperatures in winter.  This kept you indoors or bundled up so much that your neighbour would hardly recognize you.  This can cause a lot of mixed emotions and for some can lead to Seasonal Affective Disorder (SAD); which is a type of depression related to the changes in season and the lack of sunlight.  SAD typically effects people who have an otherwise healthy mental status.

If you are one that suffers from SAD you will be so happy to know that spring looks like it is here to stay; which means longer daylight and more SUNSHINE!!

This makes me VERY happy and I choose to celebrate it every year because I really don’t appreciate Mother Nature’s winter temperament.

Here are some ways to get out there and celebrate the First Day Of Spring:

  • Buy yourself some flowers for the house.
  • Go for a walk outdoors; long or short it does not matter.
  • Give the inside of your vehicle a clean out.
  • Pull out your summer clothes from storage, give them a wash and have them ready for the upcoming months.
  • Sit on your patio and let the sun shine on your face. (even if it is only for a few minutes)

We get out of life what we put in.  Celebrating the small things allows us to recognize that there is beauty all around us.  We just have to be willing to notice it.

Happy Spring!!

Real Life. Real You.

Amy Bowers  xo 


Do You Suffer From Candida?

I talked on my Facebook video about how Valentus Breakthrough helps with weight management.  I also touched on the topic of Candida for a brief moment and how those suffering with Candida in their bodies have a difficult time shedding those extra pounds.

Breakthrough helps with weight management by detoxifying the body and ridding it of those unwanted toxins; like Candida, so your body can digest and absorb nutrients properly and begin to function at the optimal state.   Weight loss will be a result as your body systematically works together.

What is Candida?  For those women who have ever suffered with a yeast infection they are fully aware of what Candida is and what it can do to your body.  For those women who have been lucky enough not to suffer, or for all the men out there, Candida can cause havoc in many other ways in your body without you even knowing it.

Candida Albicans is a form of yeast that is a normal part of your gut flora and can co-habitat nicely with the other bacteria in your gut.  When your gut flora is functioning properly it will aid nicely with digestion and absorption of the nutrients in your food.   It is when we feed the Candida that it can take over your normal gut flora by overproducing quickly, taking over the normal balance of your gut.

According to the CDC,  “Candidiasis that develops in the mouth or throat is called thrush or oropharyngeal candidiasis. Candidiasis in the vagina is commonly referred to as yeast infection. Invasive candidiasis occurs when Candida species enter the bloodstream and spread throughout the body.”

When the normal gut flora is disturbed and the immune system becomes depressed your body becomes unable to heal itself and the Candida begins to break down the walls in your intestine.  This can lead to what researchers are calling “Leaky Gut”.  With the breakdown of the intestinal walls, toxins and partially digested foods are able to enter into the bloodstream, depress your immune system and wreak havoc on your body systematically.

Headaches, allergies, bloating/gas, sugar cravings…just to name a few.

Headaches, joint pain, mood swings, exhaustion, yeast infections, urinary tract infections, sinus infections, allergies, bloating/gas, a sweet tooth, weak immune system, decreased sex drive are just some of the common systems people can experience with a overpopulation of Candida in their bodies.  Candida will effect people in different ways and the signs and systems could be different for everyone.

The cause?  What has caused the overgrowth of the Candida in your body is also different for everyone.  Diets high in sugar, alcohol, carbohydrates are known to “feed” the candida.   Medications such as antibiotics and oral contraceptives.  Antibiotics will kill off all the bacteria in your body; even the healthy ones, leaving your body susceptible to candida overgrowth.  Too much stress in your life can also lead to overgrowth.

The question becomes “How to I get rid of the overgrowth and how do I stop it from happening again?”

I believe the answer not simple, but we all have to begin somewhere to get our bodies back working for itself, not against itself.   A holistic lifestyle is where to begin.

“If it were that easy everyone would be doing it right?”

The reality is your body is designed to run seamlessly for you and heal itself when you give it the tools it needs to do its job.  It is only when we do not cooperate with it and fill it with toxins and chemicals that our body gets confused and begins to break down.

We all have to begin somewhere in healing our bodies; especially our gut.  Our gut is the most underrated organ in our body, but I believe it is this most important.

My suggestion to you is to begin with a 12 day detoxifying cleanse using Valentus Breakthrough.  You will be given 12 Breakthrough AM and 12 Breakthrough PM to drink for 12 days.  Following the cleanse you will notice a difference in your energy levels, sugar cravings and overall mood just to name a few.

Here is a breakdown of what Breakthrough offers:

Breakthrough AM:

✔︎A gentle, daily probiotic drink that is a source of antioxidants and probiotics that temporarily modify gut flora.

✔︎Contains ProDURA® Bacillus coagulans; a spore-forming probiotic bacterium that has numerous health benefits that are superior to non-spore probiotics.

  • Helps lower total cholesterol and raise HDL levels while producing a positive impact by improving lipid status.

✔︎Helps to reduce lactose intolerance.

✔︎Proven to survive the harsh conditions of the gastrointestinal environment demonstrating the durability and tolerance of Bacillus coagulans. ProDURA™ Bacillus coagulans is a registered trademark of Nebraska Cultures, Inc.

Breakthrough PM:

✔︎A wholefood, powerful nutrient drink designed to help detoxify and assist the body towards vital wellness.

✔︎Traditionally used in herbal medicine as a diuretic and laxative (aperient), and to help treat digestive disturbances.

✔︎May help the body with an overgrown Candida Yeast situation.

✔︎May help with increased nutrient absorption in the body.

  • May help with bolstering the metabolism of the body.

✔︎A quarterly regimen (every 90 days) designed for ease of use, only 12-days to assist in providing an optimal environment of digestion, detoxification and elimination.

Real Life. Real You.

Amy Bowers  xo