January 26 2026
Benefits of Spending Time Outdoors
Even in winter, stepping outside can make a powerful difference in how you feel mentally, physically & emotionally
• Boost your mood – fight the winter blues
• Sleep better – supports your circadian rhythm
• Strengthen your immunity – helps keep you well
• Sharpen your focus – clears the mind
• Reduce stress – promotes calm
• Stay active – keeps the body moving
• Get some vitamin D – soak up natural sunlight
Nourishing Foods to Focus on in Winter
What you eat during the colder months plays a key role in energy, digestion, immunity, & overall well-being.
• Root vegetables – grounding, warming & rich in fiber for digestion
• Soups & broths – warming, hydrating & gentle on digestion
• Citrus fruits – high in vitamin C for immune support
• Protein-rich foods – help stabilize energy & blood sugar
• Warming spices ginger, cinnamon, turmeric, helps circulation & reduce inflammation
Ready to Feel Better This Winter?
If you’re struggling with sleep, digestion, low energy or stress & feel like you’re doing “all the right things” but still not feeling like yourself –
Contact Lisa Horne to book a complimentary discovery call to talk through what’s going on & explore personalized, supportive steps to help you feel better this season.
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January 22 2026
Are you getting enough folate in your diet?
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January 18 2026
What’s the real deal with caffeine? Is a cup of coffee in the morning ok, or should it be avoided?
The answer may be in your genes!
Caffeine (from coffee, tea, energy drinks, or pre-workout supplements) is metabolized in the liver by an enzyme that is responsible for breaking down caffeine in our bloodstream. There are two different types of ‘caffeine metabolizers’ – you’re either fast or slow!
‘Slow’ metabolizers need to be more careful about their caffeine consumption. More than 200mg (equivalent to 2 small cups of coffee) per day has been shown to increase their risk of heart disease and high blood pressure.
‘Fast’ caffeine metabolizers on the other hand can consume up to 400mg of caffeine (equivalent to 4 small cups of coffee) per day, with no increased risk of heart disease.
If you love your coffee and want to know how much caffeine YOU can have each day (in addition to 70 other genetic insights!), contact me to schedule your Nutrigenomix test today!
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August 3 2025
MENOPAUSE – CALM | BALANCED | GROUNDED
Menopause is a natural phase of life—but that doesn’t mean it always feels easy. 
Many women enter perimenopause or menopause feeling unprepared for the changes that come with it. Hot flashes, mood swings, sleep disturbances, low energy, weight fluctuations, and brain fog can feel overwhelming, and often, these symptoms are brushed off as something we “just have to live with.”
But here’s the truth:
There is support. And there is a way to feel better.
As a holistic nutritionist, I work with women to restore balance through simple but effective changes in nutrition and lifestyle. This means looking at the whole picture—your diet, stress levels, sleep, movement, and mindset—and making sustainable shifts that support your body’s natural hormone transitions.
You don’t need a one-size-fits-all approach. You need a plan that honors where you are in your journey.
Whether you’re in the thick of perimenopause or well into menopause, you deserve to feel:
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Calm in your mind
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Balanced in your body
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Grounded in your life
You don’t have to navigate this alone.
If you’re ready to feel more like yourself again, support is here.
Let’s work together to create a clear, personalized plan that helps you feel steady, clear, and strong through every phase.
Lisa Horne BSc. RHN
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July 15 2025
MENOPAUSE & STRESS
As estrogen declines, the body’s stress response can become more sensitive. You might notice increased anxiety, irritability, sleep disruption, or feeling overwhelmed more easily.
This isn’t just “in your head” — it’s a physiological response to hormonal shifts.
Supporting the nervous system through targeted nutrition, blood sugar regulation, movement, and restorative sleep can help reduce the impact of stress during this transition.
Understanding which foods, nutrients, and lifestyle habits best support your body can make this phase more manageable — and more balanced.
Lisa Horne BSc. RHN | Registered Holistic Nutritionist
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July 13 2025 Lisa Horne BSc. RHN
Have you been trying to research your way to better health?
Isn’t it frustrating how there seems to be so much conflicting information? Who can you believe? Who are the real experts?
Searching for nutrition advice online can take us down a rabbit hole of confusing, conflicting information. Rather
than make healthy, sustainable changes, we end up do
ing nothing, because we are just not sure what to do!
But, what if we could take the guesswork out of healthy eating? What if instead of spending hours online searching for answers, we had one place where we could get reliable, personalized information?
With Genetic Testing for Personalized Nutrition, that’s exactly what you’ll get!
The Nutrigenomix Health & Wellness report not only gives you information on your unique results for 70 different genes, it also comes with personalized nutrition and exercise recommendations to help you put this information into action.
So, if you are getting frustrated and tired of endless online searches, and want a clear path to meeting your health and wellness goals, Contact Lisa Horne to schedule your Nutrigenomix test today!
Lisa Horne BSc. RHN | Registered Holistic Nutritionist
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Did you know that your genes can help to determine the best diet for you?
It’s true! 🧬
Nutrigenomics is the science that studies the interaction between the nutrients we eat and our genes. Knowing more about your unique genetic makeup can help you find the optimal diet for your health, wellness, and even your fitness!
With a Nutrigenomix test, you can learn:
✔ What nutrients you should focus on in your diet to best meet your unique needs
✔ How to eat to reach your performance, weight loss, or body composition goals
✔ Information about your fitness strengths or areas to improve upon, as well as your risk for injury and tips to prevent or manage it
To learn more about Nutrigenomix and finding your best diet, contact me today!
POST CANCER SUPPORT
Post Cancer Support for Cancer Survivors, People Living with Chronic Cancer & Caregivers. Cancer is a life changing event. During treatment there is an entire team of support and guidance. Following treatment people often find they have no where to go to get the support the guidance or advise they need to navigate the post treatment stage.
Following treatments there is a whole new set of uncertainties, symptoms and concerns that can arise both physically and emotionally.
This is where Cancer Transition Coaching or Living with Chronic Cancer Coaching steps in, bridging the gap following treatment and providing support and reliable advise through the uncertainties of post treatment life.
Through coaching, you can confront the fear of cancer recurrence, help strengthen the immune system, reduce unwanted symptoms, improve overall health & wellbeing and establish habits that will help support you through your healing journey.
Topics include
• Digestive Issues
• Fear of cancer recurrence
• Living with uncertainty
• Transitioning care back to your family doctor
• Nutrition
• Brain fog, trouble concentrating, poor memory
• Returning to work
• Relationships after treatment
• Chronic fatigue, low energy
• Trouble sleeping
Lisa Horne BSc. RHN | Award Winning Registered Holistic Nutritionist, Cancer Transition Coach & Chronic Cancer Coach
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GENETIC TESTING
Nutrition is one of the most important lifestyle factors that we can control to reduce our risk of developing certain diseases and conditions.
Over the past decade, there has been growing recognition of how genes influence our nutritional status, which directly impacts our health. How?
We now know that different versions of a gene can make us respond differently to certain components in food such as lactose in milk, gluten in bread, or caffeine in coffee, along with carbohydrates, fats, proteins, and vitamins & minerals found in various foods.
We all have unique nutritional needs! 🥦☕️🥩🧀
Following a personalized dietary plan that matches your DNA will help you look, feel and perform your best so you can:
🥗 Eat smarter
💪 Feel stronger
🧬 Unleash your genetic potential
Lisa Horne BSc. RHN | Award Winning Registered Holistic Nutritionist
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PCOS
Polycystic Ovarian Syndrome (PCOS) is a common hormonal disorder that affects women of reproductive age. It is characterized by a range of symptoms, including irregular periods, unwanted hair growth, and difficulty with weight management and ovulation. Managing PCOS can be challenging, but with the right approach, symptoms can be effectively managed.
One of the most important aspects of managing PCOS is nutrition. Eating a nutrient-dense diet that is rich in fruits and vegetables, lean proteins, and healthy fats can help to regulate hormones and reduce symptoms. I can develop a personalized meal plan that addresses specific nutritional needs and goals.
Another effective way to manage PCOS symptoms is through electrolysis. Electrolysis is a hair removal method that can help to permanently remove unwanted hair, a common symptom of PCOS. Electrolysis is safe and effective for all skin colours, skin types and any colour hair including white, blonde and red.
In addition to nutrition and electrolysis, other lifestyle habits such as physical activity, stress management and improving quality of sleep can all help to manage PCOS symptoms. I can provide an individualized treatment plan that addresses specific symptoms and concerns.
PCOS is a complex condition. With the help of a nutrition plan, electrolysis and incorporating positive lifestyle habits, women can take control of their symptoms and improve their quality of life.
By, Lisa Horne BSc. RHN | Award Winning Registered Holistic Nutritionist & Electrologist
