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

In this inspiring episode, host Katie welcomes entrepreneur, bestselling cookbook author, and owner of Kelly’s Bake Shop, Kelly Childs, to explore the profound connection between food, health, and self-awareness. Kelly shares her lifelong journey toward conscious eating, the impact of a plant-based lifestyle, and how food can be either medicine or a silent contributor to health issues.

Katie and Kelly also dive deep into intermittent fasting, the mind-gut connection, parasite cleanses, and the emotional roots of illness, providing insights that will shift the way you think about the food you consume. The conversation touches on stress, people-pleasing, emotional imprints, and how self-awareness leads to true wellness.

Whether you’re looking for ways to improve your diet, take charge of your health, or find inspiration to make small, impactful changes, this episode is filled with wisdom and practical takeaways.

Timestamps:

[00:00] Introduction: Personal growth, intentional living, and health awareness

[01:30] Meet Kelly Childs: Her journey to food consciousness and entrepreneurship

[04:00] Growing up on whole foods and early awareness of clean eating

[07:30] Transitioning to plant-based living: Why it matters

[10:00] The truth about processed foods, GMOs, and glyphosate

[14:00] Intermittent fasting: How it heals and enhances energy

[18:00] The digestive system as the root of overall health

[22:30] Breaking food cravings and understanding the role of parasites

[27:00] Emotional trauma, stress, and their link to illness

[31:00] The power of self-awareness: Learning from adversity

[34:30] Kelly’s Bake Shop: A guilt-free, health-conscious approach to desserts

[41:00] What advice would Kelly give her younger self?

[48:00] Final reflections: Embracing change, letting go, and learning to laugh

[50:00] Closing thoughts and call to action

Notable Quotes:

1. "Your digestive system is like the central part of your body. If it’s not operating, nothing operates well." – Katie Begley
2. "Food should enhance your life, not control your experience." – Kelly Childs
3. "We don’t need to stick with the same diet for our whole life—our bodies change, and we need to be open to that."
4. "Learn to laugh. Laughter is healing. It shifts everything." – Kelly Childs

Resources & Mentions:

• Kelly’s Bake Shop – Website | Instagram
• The Surrender Experiment by Michael Singer – Book Link
• Farm Sanctuary by Gene Baur – Website

Call to Action:

If this episode resonated with you, consider:

• Subscribing and leaving a review to support the podcast
• Following Kelly Childs on social media for more health-conscious tips
• Reflecting on the emotional connections to your health

If you’d like to be a guest or recommend someone for the podcast, email us at heartandhomepodcast@gmail.com.

Until next time, live intentionally and take care of your home,...

In this special Women's Day episode, Katie reflects on the unique roles women play in society and the impact of using our voices with intention. From breaking barriers to advocating for change, this episode explores the challenges women face, the importance of respectful dialogue, and the necessity of standing up for what we believe in. Katie dives into the ways women can empower each other, foster unity, and create a ripple effect of positive change. Whether you're an entrepreneur, a mother, a professional, or a student, this episode will inspire you to embrace your influence and step into your power with confidence.

Timestamps:

[00:00:00] - Introduction: The importance of intentional living and reflection on Women’s Day

[00:02:00] - The unique roles of women in society and the challenges they face

[00:05:00] - Recognizing and using our platforms to make an impact

[00:07:00] - The importance of using our voices without being loud or confrontational

[00:09:00] - Women’s natural boldness in advocating for children—how to extend that to other areas

[00:12:00] - The reality of women supporting women: Encouraging positive interactions and eliminating toxicity

[00:14:00] - How to be intentional with communication, standing firm in values without unnecessary conflict

[00:16:00] - Final thoughts: Celebrating Women’s Day by showing up intentionally and making a difference

Notable Quotes:

“Women hold unique perspectives and experiences—our voices matter more than ever.”

“Using your voice doesn’t mean being loud; it means being intentional with your words, tone, and presence.”

“If we can show up boldly for our children, why not for ourselves and each other?”

“Respectful dialogue and unity among women can create powerful ripples of change.”

“Awareness is the first step to showing up differently and making a real impact.”

Resources & Calls to Action:

• Subscribe & Leave a Review: If you enjoy the show, please follow and leave a review to support the podcast.
• Be a Guest or Recommend One: If you or someone you know would be a great guest, email us at heartinhomepodcast@gmail.com
• Reflect & Share: Think about where you need to be bolder in your life and share your thoughts with us on social media!

Connect with Katie

https://www.heartinhome.ca/

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

heartinhomepodcast@gmail.com

In this episode of Heart In Home Living, host Katie sits down with entrepreneur, business coach, and consultant Hollis English. With over two decades of experience spanning retail, farming, brand design, and coaching, Hollis shares her wisdom on entrepreneurship, business resilience, and the power of community. From growing up on a family farm to running a thriving farm market and bakery, she takes us through the lessons learned in building a business that aligns with passion and values. The conversation covers navigating economic challenges, cultivating joy in business, supporting local entrepreneurs, and encouraging the next generation of business owners. Whether you're a seasoned entrepreneur or just starting, this episode is packed with valuable insights and practical advice!

Timestamps:

[00:00:00] - Introduction: The value of showcasing what you love

[00:01:00] - Meet Hollis English: Her entrepreneurial journey

[00:07:00] - The challenges of Canadian small businesses today

[00:12:00] - The power of community and supporting local entrepreneurs

[00:18:00] - Why trying to serve everyone leads to burnout

[00:22:00] - Creativity in business: How to pivot in challenging situations

[00:27:00] - Overcoming the fear of losing customers

[00:33:00] - Finding your unique voice and attracting the right audience

[00:41:00] - Encouraging entrepreneurship in children and future generations

[00:47:00] - Closing thoughts and how to connect with Hollis

Key Takeaways:

✅ Embrace Adaptability – Business success comes from knowing when to pivot and creatively tackle challenges.

✅ Community Over Competition – Building relationships with fellow entrepreneurs strengthens businesses and fosters local support.

✅ Find Joy in Your Business – Authenticity and passion attract the right customers while preventing burnout.

✅ Not Everyone is Your Customer – Focus on serving those who align with your values rather than trying to appeal to everyone.

✅ Encourage Young Entrepreneurs – Teaching kids about business early builds confidence, resilience, and valuable life skills.

Notable Quote:

"Your best asset is showcasing what you love the most and connecting with the people there—but also, not gripping too tightly." — Hollis English

Resources & Links:

📌 Connect with Hollis English

Website: https://hollisenglish.myflodesk.com/oneononecall

Murphy’s Farm Market (Alliston, ON): https://murphysfarmmarket.com/

📌 Connect with Heart and Home Living

Email for guest inquiries: heartandhomepodcast@gmail.com

Follow & Subscribe:

https://www.heartinhome.ca/

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

heartinhomepodcast@gmail.com

In this episode of Heart In Home Living, host Katie explores the concept of intentional living. What does it truly mean to make conscious decisions and align our lives with our values? Drawing insights from personal reflections and practical steps, she shares four key takeaways on how to live more purposefully. From making mindful choices to embracing accountability, Katie challenges listeners to evaluate their priorities and take actionable steps toward a more intentional life. Tune in for thought-provoking insights and reflection questions to help you on your journey!

Timestamps:

[00:00:00] – Introduction: The importance of intentional living

[00:02:00] – Seeking clarity: Defining intentionality

[00:03:00] – ChatGPT’s definition of intentional living

[00:04:00] – Four key takeaways for living intentionally

[00:05:00] – Takeaway #1: Making conscious decisions

[00:06:00] – The power of pausing before making decisions

[00:07:00] – Takeaway #2: Aligning actions with values, goals, and priorities

[00:08:00] – Ensuring our lifestyle reflects our values

[00:09:00] – Takeaway #3: Embracing accountability

[00:10:00] – Why accountability is key in personal and professional life

[00:11:00] – Takeaway #4: Being present, focused, and purposeful

[00:12:00] – Balancing productivity with rest and play

[00:13:00] – Reflection questions for intentional living

[00:14:00] – Closing thoughts and call to action

Key Takeaways:

1. Make Conscious Decisions – Avoid reacting impulsively and take time to reflect before making choices.

2. Align with Your Values – Ensure your daily actions reflect what truly matters to you.

3. Take Accountability – Own your choices, responsibilities, and personal growth journey.

4. Be Present and Purposeful – Balance productivity with rest, and be intentional with your time and relationships.

“Pursue purpose. Focus on what matters most to you. Put your time and energy into the people and things that fill your cup.”

Connect & Engage:

• Follow the podcast for future episodes on intentional living, self-growth, and purpose.

• Join the conversation on social media for more reflections and insights throughout the week.

• Interested in being a guest? Email heartandhomepodcast@gmail.com.

Connect with Katie

https://www.heartinhome.ca/

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

heartinhomepodcast@gmail.com