What if meal planning wasn’t just about food—but about reclaiming your time, your energy, and your peace of mind? In this episode, Katie sits down with Tori Wesszer—dietician, mom, blogger, and founder of Fraiche Living—to talk about the real mental load behind the daily dinner decision and how meal planning can offer relief, routine, and more meaningful family moments. Tori shares her personal journey from meal planning burnout to building a life-giving system that simplifies dinner time and empowers families to make nourishing choices with less stress.

Timestamps:

00:00 – Introduction: “What’s for dinner?” and why it’s such a stressful question

02:00 – Tori's take on how kids changed the dinner game

04:00 – The emotional and mental toll of daily meal decisions

06:30 – Why meal planning matters: health, sanity, and family connection

08:15 – Common barriers to successful meal planning

10:30 – How Fraiche Table removes friction from dinner prep

13:00 – The power of prepping meals for you (especially as a mom)

15:30 – Shifting habits: From day-by-day chaos to weekly rhythm

17:00 – Letting go of perfection and embracing online grocery shopping

19:30 – Comparison traps and why dinner doesn’t need to be fancy

21:00 – Saving time, money, and your mental energy through meal planning

26:00 – Kid-friendly meals, custom plans, and searchable recipes

29:00 – Minimizing food waste and maximizing nourishment

31:00 – Getting kids involved in meal planning (without stress)

34:00 – Special gift for listeners: 15% off Fresh Table memberships

35:00 – Final thoughts on making dinner a meaningful part of your day

Notable Quotes:

“Balanced doesn’t mean perfect—those two are not synonymous.” – Tori Wesszer

“It’s not a recipe deficit. We don’t need more recipes—we need systems.” – Tori Wesszer

“Let go of the picture-perfect meal. If you made it and your family is fed, you did a great job.” – Tori Wesszer

Resources & Takeaways:

Tori’s Meal Planning Platform:

• Fraiche Table: Ready-to-use meal plans, grocery lists, and customizable weekly menus designed for busy families.
• https://fraicheliving.com/fraiche-table-meal-plan/

💥 Special Offer: Receive a 15% off discount code for annual Fraîche Table memberships by following and DM-ing Fraîche Table Instagram account. https://www.instagram.com/fraicheliving/

Recommended Reading:

• Atomic Habits by James Clear – Tori’s go-to for habit formation
• Buy Back Your Time by Dan Martell – A reminder to protect what matters most: your time

Tori’s Hacks:

• Freeze leftover herbs in olive oil for quick flavor cubes
• Prep a few key ingredients (like roasted veggies or grains) to mix and match through the week
• Use meal plans not only for dinner—but for breakfast, lunch, snacks, and even kids’ lunches

Involving the Family:

• Let kids choose meals from the platform
• Make the grocery store a game—try one new fruit or veggie each week
• Start small: even stirring, setting the table, or choosing toppings is a win!

Connect with Katie

Membership Community:

In this insightful and energizing episode, Katie welcomes back naturopathic doctor Brittany Burrows to dive deep into one of the most underestimated yet powerful nutrients: fiber. Often overlooked in favour of protein or carbohydrates, fiber has immense benefits far beyond digestion. From reducing risks of cancer, stroke, and cardiovascular disease to improving cholesterol levels and gut health, fiber is a wellness game-changer.

Brittany Burrows unpacks the different types of fiber, explains how it impacts everything from metabolic health to weight management, and offers practical tips for getting more of it into your daily meals — for both adults and kids. Whether you’re starting a wellness journey or refining your family’s meals, this episode is a must-listen.

Timestamps:

[00:00:00] Welcome and episode introduction

[00:01:00] Reintroducing Dr. Brittany Burrows and fiber’s underrated role in health

[00:02:30] Why fiber is often overlooked but essential

[00:04:00] How fiber lowers cholesterol, stroke, and cancer risks

[00:06:30] Types of fiber: soluble vs. insoluble, fermentable, and viscous

[00:10:00] Everyday high-fiber food examples and daily targets

[00:14:00] Fiber myths: salads aren’t always fiber-rich

[00:16:00] Realistic strategies to meet your daily fiber goals

[00:18:30] Bread, sourdough, and how to choose wisely

[00:21:00] Plant diversity and gut health – aiming for 30 plant types/week

[00:25:00] How fiber connects to common symptoms: weight, digestion, blood sugar

[00:33:00] Fiber for kids: managing constipation and picky eating

[00:37:00] High-fiber smoothie and snack ideas

[00:40:00] Making food fun: how to get kids involved

[00:42:00] Tracking your fiber intake without the overwhelm

[00:45:00] Wrap-up and Dr. Burrows’ clinical focus

[00:46:00] How to follow, review, or connect with the show

Notable Quotes:

“Plant food diversity feeds different gut bugs. It’s not just what you eat—it’s how varied it is. One of my goals is to make fiber exciting again!” Brittany Burrows ND

Resources & Tools Mentioned:

• Recommended Daily Fiber Intake:
• Women: ~25g/day
• Men: ~35g/day
• High-Fiber Foods:
• Lentils, chickpeas, oats, barley, berries, apples, chia seeds, flax, nuts, whole grains, sweet potatoes
• Free Fiber Cheat Sheet (mentioned): Will be shared via social media
• Recommended Tracking Tools:
• Chronometer
• MyFitnessPal

Connect with Katie

https://www.heartinhome.ca/

https://www.instagram.com/heartinhomeliving/

heartinhomepodcast@gmail.com

In this powerful and heart-centered episode of Heart In Home Living, Katie welcomes back special guest Jocelyn Leworthy to share her inspiring story of becoming a living organ donor—not once, but twice. As April marks Be a Donor Month in Ontario, Jocelyn walks us through the emotional, physical, and deeply human aspects of choosing to donate her liver and kidney to complete strangers.

Her story sheds light on the life-saving impact of living donations and offers valuable insight for anyone considering organ or blood donation, supporting a loved one through the process, or simply wanting to make the world a more compassionate place. This episode is a beautiful reminder that we all have something to give—and sometimes, that gift is life itself.

Timestamps:

[00:01:00] Introduction to Be a Donor Month & Jocelyn's return

[00:02:00] Jocelyn’s personal story and early motivation to become a donor

[00:05:00] Choosing to donate anonymously: emotional and ethical considerations

[00:07:00] The living donor evaluation process (medical, psychological, social)

[00:14:00] Surgery & recovery: comparing liver vs. kidney donation

[00:23:00] Navigating donation during COVID & kidney paired donation chain

[00:30:00] Reflections on anonymous donation and hope for recipients

[00:36:00] Emotional impact, yearly correspondence, and recipient relationships

[00:41:00] Facing skepticism, staying true to a generous spirit

[00:44:00] Advice for potential donors and family members of recipients

[00:47:00] Resources, registration, and how to take action

[00:50:00] Final reflections: conscious giving and being the change

Notable Quotes:

"We all have something to add into this world—and it doesn’t necessarily have to be an organ."

"It’s something you truly won’t miss when you’re gone, but someone else may gain their whole life back."

"Sometimes it’s not about knowing the person you’re helping—it’s about knowing you have the power to help at all."

Resources & Links:

• BeADonor.ca – https://www.beadonor.ca
• Sign up to be an organ donor in Ontario and learn more about the impact you can make.
• Trillium Gift of Life Network – https://www.giftoflife.on.ca
• Provides education, statistics, and donor registration information for Ontario.
• UHN Center for Living Organ Donation – https://www.uhn.ca/transplant/Living_Donor_Program
• Offers comprehensive guides for living liver and kidney donors.
• Canadian Blood Services – Blood Donation – https://www.blood.ca
• Learn how to donate blood, register as a bone marrow donor, and support patients in need.

Connect with Katie

https://www.heartinhome.ca/

https://www.instagram.com/heartinhomeliving/

heartinhomepodcast@gmail.com