In this solo episode, Katie discusses comparison and what research says about why we compare ourselves to others and how we can let go of comparison.

When is the last time you compared yourself to others?

We’ve all heard the saying, comparison is the thief of joy-well, This episode is all about reclaiming your peace and joy from the trap of comparison!

So why do we compare? Research says a lot about this! A study all the way back to 1954 by Leon Festinger, tells us that it’s part of our human nature to evaluate ourselves. This study tells us that it can give us a sense of belonging and help to gauge success.

We can compare in two different ways:

upward comparison- Ie. You view someone as better than you are

downward comparison- you view someone as worse off than you are or less than you.

There are a few psychological functions that happen when we compare: when we compare to someone worse off than us it can give us a boost in our self esteem. Comparing to someone we view as better than us can give us self- motivation, or inspire us to improve ourselves (Krizan, Z, 2018).

Another big reason why we compare so much is social media! Research shows that social media often leads to upward comparisons. These types of upward comparisons can lower our self- esteem and mental health and it can lead to envy, depression, and seeking validation from others.

When we start going down the road of envying someone else for how they look, of what they have, or what their circumstances are- we lose our sense of our unique purpose, sight of what our strengths are and essentially we start to lose ourselves. Seeking validation from others will lead us to trying to prove our worth to other people and then in turn it can

A study by Vogel, 2014 found that consistent social media users tend to have lower levels of self- esteem.

Ways to let go of comparison:

1. Practice Gratitude (Emmons, R).
2. Be aware of your environment and who you surround yourself with
3. Limit social media use or make changes to the accounts you follow
4. Setting goals for yourself that focus on self- growth, purpose and connection (Deci & Ryan).

All this to say, I encourage you to slow down and be aware of when you are comparing yourself. Ask yourself, what areas of life do you most often compare yourself in? What would I pursue if I wasn’t trying to catch up with where everyone else is or trying to impress others?

Think about those questions this week and let go of the load of comparison! You are not competing with anyone- life is not a race, it’s a journey. Enjoy the moments and the journey and do not let comparison steal your joy!!

Research:

Emmons, R. (2010). Why Gratitude is Good. Retrieved from https://greatergood.berkeley.edu/article/item/why_gratitude_is_good

Festinger, L. (1954) A Theory of Social Comparison Processes. Human Relations, 7, 117-140. http://dx.doi.org/10.1177/001872675400700202

Vogel, Erin & Rose, Jason & Roberts, Lindsay & Eckles, Katheryn. (2014). Social Comparison, Social Media, and Self-Esteem. Psychology of Popular Media Culture. 3. 206-222. 10.1037/ppm0000047

Krizan, Z. (2018, March 28). Social Comparison. Oxford Research Encyclopedia of Psychology. Retrieved 29 May. 2025, from https://oxfordre.com/psychology/view/10.1093/acrefore/9780190236557.001.0001/acrefore-9780190236557-e-251.

In this solo episode, Katie reflects on happiness and how it is a choice. Katie discusses the importance of being intentional about happiness and shares practical strategies on how you can practice being intentional with your own happiness.

"Rejoice always, pray continually, give thanks in all circumstances"

1 Thessalonians 5:16

Often we think that happiness just happiness just happiness just happens or it occurs based on our circumstances. After reflecting on the above scripture Katie shares some thoughts around happiness and how we can be intentional on how to increase our happiness despite what circumstances we may be experiencing.

1. The world says that happiness is when everything is going well- choose to be happy with whatever you are going through
2. We all have circumstances that we would like to wish away or we say to ourselves " when this gets better then I will be happy" Your happiness cannot depend on circumstances- if it does, then you are not in control of your life. You decide your happiness or unhappiness- you decide how you show up in life- don't give that power to your circumstances or to other people.
3. Practice gratitude: there is ALWAYS something to be grateful for.
4. Serve others/volunteer! I've found that when going through difficult times, choosing to serve others always lifts me up! It helps me to realize all the things I take for granted or have to be grateful for
5. Resilience: learning to stand in the midst of your circumstances and persevere. Stand and keep showing up (even if it's all you can do) keep doing it, it builds resilience
6. Faith: relying on someone bigger than yourself. Surrendering the things that you cannot control to God
7. Movement: creating a routine where movement is part of your daily life. When you move you feel better physically and when you feel better physically, it helps improve your mental health and mood.
8. Nature- get outside! Being out in nature has tremendous health and wellness benefits! An article by the Canadian Psychology Association, showcases various studies that show up how natural experiences can enhance our well being, which in turn help us to cope with normal stressors and maintaining a positive outlook (Ibrahim, Y., Johnson, S., 2024).
9. Only 1-10 minutes outside can help boost your attention, reduce feelings of stress and improve your mood (Ibrahim, Y., Johnson, S., 2024).
10. Get outside, walk around the block, go for a 5 or 10 minute walk on your lunch break

This week, be intentional about how you show up for yourself and those around you! Choose happiness, surrender the things you cannot control- SMILE.

Article referred to in the episode:

(Ibrahim, Y., Johnson, S., 2024). Psychology Works Fact Sheet: Benefits of Nature Exposure. (Ibrahim, Y., Johnson, S., 2024). ; Posted on April 15, 2024. https://cpa.ca/psychology-works-fact-sheet-benefits-of-nature-exposure/#:~:text=Self%2Dregulation%3A%20Nature%20helps%20us,et%20al.%2C%202020).

How to get in touch with Katie:

Instagram: @heartinhomeliving

Email: heartinhomelivingpodcast@gmail.com

In this solo episode, Katie reflects on time and the importance of being intentional with how we spend our time.

The episode includes the following talking points:

“Since time is the one immaterial object which we cannot influence- neither speed up nor slow it down, add to nor diminish- it is an imponderably valuable gift.”

-Maya Angelou

Topics Discussed:

- Being intentional with our time

- The busyness of life- what are we busy with?

- Necessary and purposeful busy vs. distractions

- Making time for the things and people that are important to us

- How we spend our time and who we spend our time with

- Being present in our day to day lives; enjoying the moment

- How much time we spend on technology

- How and when do we show up for others?

- What are our priorities – how do we determine what and who gets our time?

- Does your purpose and what you’re spending your time doing align?

- Work/ life balance

- How to process regrets of times that we have not managed our time properly

- This week, start slowly and aim to have awareness of your time and how you could manage it better.

- The people you spend your time with, often influence the person that you will become. Be intentional with who you spend your time with.

“Do the best that you can until you know better, then when you know netter, do better”

-Maya Angelou

Membership: Heart In Home Collective

• Founding member pricing: $5/month until May 31

Includes:

• Bonus podcast content from past guests

• Downloadable resources: recipes, cheat sheets

• Access via podcast show notes or @heartandhomeliving on Instagram

Connect & Contribute

• Share feedback or suggest topics: heartinhomepodcast@gmail.com

• Be a guest or recommend one through the email above

• Support the show: Subscribe, follow, and leave a review

Connect with Katie

Membership Community: https://heart-in-home-living.newzenler.com/courses/heart-in-home-living

https://www.heartinhome.ca/

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

info@heartinhome.ca

In this solo episode, host Katie shares an exciting update about the future of the Heart In Home Living podcast. With a growing audience craving deeper conversations on parenting, the show is evolving into two distinct streams: one focused on intentional living and lifestyle design (Heart In Home Living), and the other fully dedicated to parenting. Katie explains the reasoning behind this shift, what listeners can expect moving forward, and how to get access to bonus content through the new Heart In Home Collective membership. This episode is your go-to guide for staying connected and getting the most out of both podcasts.

Timestamps:

00:00 – Welcome & purpose of the podcast

01:00 – Why the show is evolving into two streams

01:50 – Launch details for the new Parenting Podcast (April 24)

02:40 – Heart & Home Living moves to biweekly episodes

03:15 – What to expect from each podcast moving forward

04:00 – Introduction to the Heart & Home Collective community

04:45 – Founding member pricing available until May 31

05:30 – Bonus content highlights: Tori’s food storage tips

05:55 – Bonus content from Dr. Brittany Burrows: fiber recipe & cheat sheet

06:30 – Upcoming content inside the membership

07:30 – Recap of important dates and how to stay connected

08:00 – Final thoughts, community feedback, and how to support the show

Notable Quotes:

“Parenting is such a big topic that it really needs its own podcast.”

“Heart In Home Living is about helping you set up your environment and lifestyle with intention—so you can be the best version of yourself.”

“If you’re enjoying the podcast, the Heart In Home Collective gives you even more value and resources to go deeper.”

“This transition is about creating space to grow together in both home and parenting.”

Resources & Takeaways:

Important Launch Dates

• April 24 – Launch of the Parenting Podcast (biweekly schedule begins) – Stay tuned for our big name announcement
• May 1 – Next episode of Heart In Home Living (biweekly schedule begins)

Membership: Heart In Home Collective

• Founding member pricing: $5/month until May 31
• Includes:
• Bonus podcast content from past guests (e.g. food storage hacks, fiber tips)
• Downloadable resources: recipes, cheat sheets
• Expert styling and home decor guidance
• Hosting & entertaining ideas
• Access via podcast show notes or @heartandhomeliving on Instagram

Connect & Contribute

• Share feedback or suggest topics: heartinhomepodcast@gmail.com
• Be a guest or recommend one through the email above
• Support the show: Subscribe, follow, and leave a review

Connect with Katie

Membership Community: https://heart-in-home-living.newzenler.com/courses/heart-in-home-living

https://www.heartinhome.ca/

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

info@heartinhome.ca

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

In this special episode of Heart In Home Living, host Katie shares exciting news about the evolution of the podcast! Due to overwhelming response, the show is branching into two specialized streams—one dedicated to Parenting & Education and the other focused on Home & Lifestyle.

Katie explains why these changes are happening, what listeners can expect from each stream, and how they can engage with the new content. Whether you're a parent, an educator, a home enthusiast, or someone seeking a more intentional lifestyle, these changes allow you to choose the content that speaks directly to your interests.

Tune in to hear about upcoming topics, expert guests, and how to stay connected for announcements, updates, and exciting new content!

[00:00:00] - Introduction: Why the podcast is evolving

[00:01:00] - Announcing the two new podcast streams

[00:02:00] - Why this split? Offering more in-depth content

[00:03:00] - What to expect from the Parenting & Education stream

[00:06:00] - What to expect from the Home & Lifestyle stream

[00:09:00] - How the podcast aligns with Katie’s Heart and Home Shop

[00:10:00] - How the new schedule will work (biweekly for each stream)

[00:11:00] - How listeners can engage, request topics, and share feedback

[00:13:00] - Call for guest suggestions and listener input

[00:14:00] - Closing thoughts and next steps

"This podcast is evolving so I can serve you better—offering deeper, more specific content for both parents and home enthusiasts." – Katie

"Parenting is one of the most important jobs in the world, but it’s also one of the hardest. This stream is here to support you." – Katie

"We’re creating a positive, non-judgmental community for parents and educators to share knowledge and experiences." – Katie

"Your home should be a place where you can thrive, and this stream will offer tangible strategies to help you build that space." – Katie

Support the Podcast:

Subscribe & leave a review

Follow on social media for upcoming announcements

https://www.heartinhome.ca/

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

heartinhomepodcast@gmail.com