July 7, 2019

Brushing my teeth at bedtime... Ella Pants comes and stands in doorway of the bathroom. 

Hey mom, you know that guy in the cartoon ? 

What cartoon? I ask (a little confused). 

You know ,that guy in the cartoon, what’s his name? Michael Jackson?

(she points to a magazine I have on a pile of boxes in the hallway with David Bowie on front cover)

I laugh.

No that’s not Michael Jackson it’s David Bowie.

She says: well, you know what’s weird about him?

No I say.

Well, she says... everything about him is weird.

I laugh and say, well yes and isn’t it fantastic?

I then say, well he is one of my favourite artists of all times.  I even wrote a university art history dissertation on him

Are you in love with him? She asks.

I say, well he was pretty amazing.  A great artist, singer, songwriter, actor, painter etc

She asks- Did you ever meet him? 

I ask, do you mean did I get to see him live? in a concert?  

Yes, she says. 

Well, yes I did (and I tell her that story). She is enthralled and asks... what did he look li...

July 7, 2019

Pancakes on the weekend are an easy and tasty option that my kids love!  I like throwing  a few chocolate chips in mine!  You can also top these with fresh fruit, compote, whipped cream, nut butter etc   Add in some hemp hearts or chia if you desire.  Can be modified to be gluten free or dairy free.   I double the recipe and keep half in a shaker cup for easy pouring later in the week for a quick meal option.

1.5 cups flour (I use white or a gluten free blend)


3 tsp baking powder (gf if needed)


 A dash of sea salt or pink himalayan salt


1.5 cups vanilla almond milk (I use either regular or unsweetened)


1 large egg


1 TBSP maple syrup or honey


5 TBSP melted butter or, butter replacement if you wish dairy free 


1.5 tsp Vanilla extract


Mix dry and then add wet and mix well by hand. Then cook up like you normally do pancakes :)  Heat a pan on medium heat, butter it up and pour in around 1/4c of batter per pancake (or less or more as you wish).  Once the batter shows...

December 9, 2018

Do you believe in magic? I believe in magic... the magic of the universe, the magic found in the little things that surround us every day, the magic of love, the magic of circling and sisterhood, and family and community.

I also believe in creating magic and ritual for, and with, my children, be it through holiday rituals, charging our gemstones in the moonlight, essential oils, salt baths and discussing the rhythm of the seasons...finding joy in nature and creativity.

To share a little of this magic; here is my easy  DIY Salt Scrub Recipe! 

You can use this in your shower or in the bath when you are taking time for you and your self-care.  Make sure to take your time, breathe deep and soak in the goodness of the salts to help draw out impurities and relax your muscles and while brightening your senses with your favourite essential oils.


  • 2 cups unrefined sea salt, Epsom salt or pink Himalayan salt

  • 1/2 to 3/4 cup olive oil or fractionated coconut oil

  • 8...

December 7, 2018

If there is one small thing that each one of us can do to enrich our lives, it's to practice mindfulness. "Be all there"… Mindfulness refers to a state of being fully present in the present moment, with acceptance and without judgement.  Sometimes this is easier said than done…we are often juggling a number of different commitments; it’s easy to feel overwhelmed or distracted.

“Practising mindfulness briefly throughout the day is going to have an effect on your neural development — it’s going to have an effect on your capacity to self-regulate.” (Catherine Phillips, Edmonton psychiatrist)  Self-Regulation  is our ability to gain (or regain) a sense of control over our behaviour and emotion in our lives.

So, whenever you feel yourself floating away and running on auto pilot, or killing time by being glued to your device…stop;  take a deep breath, take in your surroundings and, check in with yourself.  How is your body feeling? Are you tense? Unclench your jaw, dro...

April 19, 2018

Are you nourishing yourself at every level? Body, mind and spirit?  

Hi, I am Krystal, owner of Little Bird Holistics Ltd. and a Certified Holistic Nutritional Consultant™.

My training in nutrition included a number of specialties including autoimmune and gut health but my passion for self-care and cancer-care is where my heart lies.

My true calling is working with women like myself.  I was a busy mom, working full time and trying to meet everyone's needs first. Hustling hard, I was soon trying to pour from an empty cup. Sound familiar???

Next came a kick in the ass in the form of cancer. What a way for my body to make me slow the F* down.  With burn out and cancer came many realizations for me and, many choices.

• I chose to no longer be a victim in my body

• I chose to become a cancer thriver and not a cancer survivor

• I started trusting my body’s ability to heal

• I learned how to say ‘no’

• I stopped obsessing over the “what ifs”

• I ditched the complicated protocols and p...

April 18, 2018

Wondering about what I do as a Holistic Nutrition professional?

Graduates like myself, from the Canadian School of Natural Nutrition (CSNN), are dedicated holistic nutrition professionals who educate individuals about the health benefits of natural nutrition. Holistic nutrition is a special combination of modern science and time-tested wisdom based on the philosophy that each person has unique nutritional requirements.

I am trained to recognize that the interactive mind-body-spirit factors are specific to each client and that each must be addressed in order for the client to feel and remain well.

I am Certified in Holistic Nutrition; I typically evaluate my clients’ nutritional needs by identifying symptoms that indicate health imbalances. I then provide individualized health plans, which include nutrient-dense whole foods, lifestyle recommendations and/or natural source supplements in order to help bring the client’s health back to a state of equilibrium. I assess my clients’ health thro...

January 5, 2018

The choices we make in our daily lives have an impact on our world. Building healthier habits is possible and can lead to a cleaner and healthier lifestyle overall. 

We have the power to make change. 

I came across this short video today about a woman in Los Angeles who challenged herself to go a month without making any trash.  It made me think about what habits does our family have in place? Would we be able to live zero waste for 30 days?  How can we make even more changes?

Check out her short video here: 

Here are some things we do in our family:

  • At my day-job, the company-wide policy is that our partners, including myself,  use the glassware for our beverages and not the take-out cups. We are also encouraged to only order the size we can drink so that there is less waste. 

  • In my home we recycle, buy some bulk and I have reusable produce bags and bulk bags and shopping bags.  

  • For food storage I currently use Earthology and  Mind Yo...

March 24, 2017

Perhaps it sounds "crunchy" but, I truly believe that a healthy life is all about balance.

I am slowly regaining mine or, maybe I actually was never truly in balance before?

Cancer survivors often talk about a "new normal" post-treatment. For me, I am working on balance in my body, mind and spirit; a holistic approach. This is my "new normal"; finding happy.

Currently I am pursuing my studies as a Holistic Nutrition Practitioner/Consultant. I am more aware now of my actions and their effects on myself and the people and world around me. I am more aware of how my body runs as a complex machine and how to fuel it for peak performance on physical, cognitive an emotional levels. I love learning about the neurological and physiological relationships that exist in our bodies and how nutrition impacts and supports these interactions and functions. It is like magic and science all rolled up in one. 

And it really does prove; you can not pour from an empty cup.

After my first ba...

November 13, 2016

Ok, I am going to be honest here. I do not wash my hair a lot, let alone shower every single day... (*gasp!)  But come on, especially a lot of my fellow moms out there; lets be real.  I mean, with the routine I have at home with my two little ones starting around 5:30/6a.m., some days I  don't have time, or rather, I feel like that short chunk of time I would spend under the spray is better spent doing something sitting for 5 minutes with a coffee or tea and no kids hanging off of me.  I am getting better at getting it done but even then I only wash my hair maybe once a week.

Now, if you read my latest bog about personal care items you will know that I am doing a healthy overhaul of my personal care products. My goal is to replace my commercial chemical based ones with either homemade or high quality natural ones.  

Today I decided was the day I would experiment with making some homemade hair wash. This no sham-"poo" concoction can be easily whip...

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A Conversation with my 7 year old about Bowie (and cancer)

July 7, 2019

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Edmonton. Alberta


Content on this website is provided for informational and educational purposes only, and is not intended as a substitute for medical advice provided by your healthcare professional.


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