Podcast
Intentional, At Home
Hosted by Katie Begley · EN
Home should be one of your favourite places to be. To you, it should feel peaceful, joyful, relaxing and a place to heal, when needed. Home should be a place to gather with those you care about. A place where others feel at home when they visit. A place to exhale from life's stresses. A place that energizes you.
If your goal is make room for these things in your home and lifestyle, I invite you to subscribe today and join us and our expert guests as we explore topics around managing and building your home and lifestyle, health and wellness, strengthening your faith and living more purposefully with your day to day choices.
Don't forget to follow along on Instagram @intentional.athome for more motivation
20episodes
Episodes
Newest firstAll episodes
Empowering Parents to Raise Readers
Jul 300:42:14Tap to summarizeIn this episode, host Katie invites Rebecca McAllister, one of the founders of Active Reader, to explore the importance of reading and literacy skills in early childhood. Parents often feel lost, discouraged, or anxious about teaching their children how to read. However, Rebecca reveals that parents can feel just as empowered and can be more involved and confident in guiding this learning path for their children. Rebecca sheds light upon ways to get started in supporting your own child in their reading journey, as well as ways to advocate for your child’s literacy learning within and outside of the educational system. Rebecca shares in the episode her personal experience, not just as an educator, but as a mother and someone who has personally experienced the struggle of reading. The Active Reader provides many easy-to-use tools and resources, giving parents the potential to strengthen their child at home. Every child is unique and learns at their own pace. It is never too late to practice these skills to support them now.Time Stamp:[00:00:00] Welcome and episode introduction[00:01:14] Introducing Rebecca, one of the founders of the Active Reader[00:01:40] Common questions and concerns of parents teaching their child how to read[00:02:37] Every child learns at a unique pace, it is okay to give grace[00:04:18] First steps to take to introduce literacy[00:05:25] Talking to the child paves the path to pre-literacy development[00:06:15] Incorporate sequencing skills in daily conversations as a start to pre-literacy skill[00:06:48] It is never too late to start these literacy skills[00:08:10] Give your child grace and room to develop at their own pace[00:08:35] Guidelines and red flags[00:08:54] Introduction to Orton-Gillingham approach: A multi-sensory approach to reading —touching, hearing, seeing[00:09:30] Struggles with Dyslexia[00:10:00] Rebecca’s experience with teaching her children with reading[00:11:23] Setting a reading goal[00:11:30] Contribution to reading success[00:11:45] Tactile flashcards (Link at the bottom)[00:12:09] Children should first focus on learning lowercase letters[00:12:40] Use the letter equation method: Name of the letter, keyword, letter sound[00:13:58] Incorporate literacy into play[00:14:12] Start with CVC words[00:14:52] Invite child to read words they will be able to decode[00:16:00] Decodable words v.s. Sight words[00:17:50] Benefits of a reading routine[00:19:10] Overcoming resistance: Read a little at a time[00:20:00] Bonding opportunity between parents and child[00:21:20] Tips for setting a reading routine[00:24:00] Selecting the right books[00:26:00] When to consult the teacher or extra tutoring assistance with the child’s reading level[00:26:37] Speech delay can be a factor to reading difficulties[00:28:40] Parents should not solely rely on the education system to teach our children how to read[00:29:08] How to start the conversation with the teacher about your child’s progress[00:33:05] Advice for navigating and advocating for your child’s learning with teachers[00:35:45] The schoolwork your child brings home can be clues of their in-class participation[00:37:42] The Active Reader resources and social media (@the_active_reader)[00:41:25] Wrap-up and final advice[00:41:55] How to follow, review, or connect with the showNotable Quote:“All parents should feel empowered when it comes to their children’s education and their reading” Rebecca McAllisterResources & Tools Mentioned:● Early Learning Readers Pack – Flashcards○ Recommended for age 1 to all struggling readersLink: https://theactivereader.com/the-early-reader-pack ● Active Readers Summer Club (COMING SOON in July)○ 5 weeks program for parents to follow and provide at home over the summerLink to Join: https://theactivereader.com/summer-club-signup ● The Active Readers Early Childhood Reading Program○ 30 weeks curriculum for daycares, preschools, and kindergartensLink for Curriculum: https://theactivereader.com/active-reader-curriculumConnect with Katiehttps://www.heartinhome.ca/https://www.instagram.com/heartinhomeliving/heartinhomepodcast@gmail.com
Transcribe →Bookmarked: Why We're Starting a Book Club
Jun 2600:14:21Tap to summarizeIn this episode, Katie introduces Heart in Home Living's new Book Club!Beginning in July, a new book will be chosen each month. A mix of fiction and non fiction books will be chosen. Every book chosen will have audio books as an option. At the end of every month, a podcast episode will be dedicated to unpacking the book and discussing take aways. Katie discusses the benefits of reading regularly and how research shows reading can positively impact your mental health, reduce stress levels and increase your writing capabilities and vocabulary. The book club is low pressure. Book Club episodes will all be recorded here on the podcast so if you fall behind you can watch when it's convenient for you!To join the book club:www.heartinhome.ca or on Instagram @heartinhomelivingConnect with Katie: heartinhomelivingpodcast@gmail.com
Transcribe →Having an Intentional Summer
Jun 12, 202500:14:48Tap to summarizeIn this solo episode, Katie discusses how busy the summer can get and ways that we should try and be intentional with our summer plans/schedules. Why do we always feel the need to jam pack our summers?Summer concerts, patio lunch dates, summer camp for the kids, play dates, etc. the list goes on and on...we see an empty spot on the calendar and think what can I plan for that day?If your schedule or calendar feels overwhelming, that most likely means that you will feel overwhelmed through the summer too! To help be more intentional this summer- I have put together some strategies to help with your summer plans this year!Some research based strategies have shown the importance of 1) Time Blocking 2) Finding your why 3) Prioritizing joy and restSome questions to ask yourself:What do I or my family need this summer?How do I or my family want to feel this summer?Think about your and your family needs and let that answer be your guide! Make a summer bucket list but put a limit to the amount of items that each person puts on the list. Make it realistic and achievableMake room for slow morningsAllow at least one slow week where you have nothing planned. No where to be at no set time- I highly recommend it! It is very freeing and such a good way to rest your mind. Keep at least one day a week with nothing planned- I aim to make this Sunday every week. Whenever plans or invites come up, always go back to what does your family need this summer?Maintain a flexible mindset - enjoy the moments and live in the presentTry journaling! Keep a journal this summer about how you are feeling, memories, photos, etc. Reflect each week and do a check in to see how everyone is feeling. What was my favourite part of the week? what worked really well? Did anything make you feel overwhelmed or stressed?If you do have little ones, tune into our "Raise them with Wisdom" podcast next week (June 19th) for evidence based strategies to keep in mind when planning your summer. If this resonated with you, don't forget to like and leave a review. It goes a long way in supporting the show. Click subscribe to the show to catch all future episodes. If you know of anyone who has been feeling overwhelmed with their calendars and needs to be intentional this summer- share with them today!Connect with Katie Begley!https://www.heartinhome.ca/https://www.instagram.com/heartinhomeliving/heartinhomepodcast@gmail.com
Transcribe →Measured by What Matters: Letting Go of Comparison
May 29, 202500:14:00Tap to summarizeIn 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:Practice Gratitude (Emmons, R). Be aware of your environment and who you surround yourself with Limit social media use or make changes to the accounts you followSetting 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_goodFestinger, L. (1954) A Theory of Social Comparison Processes. Human Relations, 7, 117-140. http://dx.doi.org/10.1177/001872675400700202Vogel, 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/ppm0000047Krizan, 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.
Transcribe →Happiness is a Choice: Here's how to make it
May 15, 202500:16:57Tap to summarizeIn 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 5:16Often 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. The world says that happiness is when everything is going well- choose to be happy with whatever you are going throughWe 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.Practice gratitude: there is ALWAYS something to be grateful for. 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 forResilience: 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 Faith: relying on someone bigger than yourself. Surrendering the things that you cannot control to God 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. 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). Only 1-10 minutes outside can help boost your attention, reduce feelings of stress and improve your mood (Ibrahim, Y., Johnson, S., 2024). Get outside, walk around the block, go for a 5 or 10 minute walk on your lunch breakThis 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: @heartinhomelivingEmail: heartinhomelivingpodcast@gmail.com
Transcribe →Time Isn't the Problem- Intentions Are
May 1, 202500:14:37Tap to summarizeIn 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 AngelouTopics 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 AngelouMembership: Heart In Home Collective• Founding member pricing: $5/month until May 31Includes:• Bonus podcast content from past guests • Downloadable resources: recipes, cheat sheets• Access via podcast show notes or @heartandhomeliving on InstagramConnect & 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 reviewConnect with KatieMembership Community: https://heart-in-home-living.newzenler.com/courses/heart-in-home-livinghttps://www.heartinhome.ca/https://www.instagram.com/heartinhomeliving/info@heartinhome.ca
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The Power of Two: Announcing Our Big Podcast Shift
Apr 17, 202500:08:31Tap to summarizeIn 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 podcast01:00 – Why the show is evolving into two streams01:50 – Launch details for the new Parenting Podcast (April 24)02:40 – Heart & Home Living moves to biweekly episodes03:15 – What to expect from each podcast moving forward04:00 – Introduction to the Heart & Home Collective community04:45 – Founding member pricing available until May 3105:30 – Bonus content highlights: Tori’s food storage tips05:55 – Bonus content from Dr. Brittany Burrows: fiber recipe & cheat sheet06:30 – Upcoming content inside the membership07:30 – Recap of important dates and how to stay connected08:00 – Final thoughts, community feedback, and how to support the showNotable 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 DatesApril 24 – Launch of the Parenting Podcast (biweekly schedule begins) – Stay tuned for our big name announcementMay 1 – Next episode of Heart In Home Living (biweekly schedule begins) Membership: Heart In Home CollectiveFounding member pricing: $5/month until May 31Includes:Bonus podcast content from past guests (e.g. food storage hacks, fiber tips)Downloadable resources: recipes, cheat sheetsExpert styling and home decor guidanceHosting & entertaining ideasAccess via podcast show notes or @heartandhomeliving on Instagram Connect & ContributeShare feedback or suggest topics: heartinhomepodcast@gmail.comBe a guest or recommend one through the email aboveSupport the show: Subscribe, follow, and leave a reviewConnect with KatieMembership Community: https://heart-in-home-living.newzenler.com/courses/heart-in-home-livinghttps://www.heartinhome.ca/https://www.instagram.com/heartinhomeliving/info@heartinhome.ca
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What’s for Dinner? Meal Planning for Sanity, Simplicity & Connection with Tori Wesszer of Fraiche Living
Apr 10, 202500:36:33Tap to summarizeWhat 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 question02:00 – Tori's take on how kids changed the dinner game04:00 – The emotional and mental toll of daily meal decisions06:30 – Why meal planning matters: health, sanity, and family connection08:15 – Common barriers to successful meal planning10:30 – How Fraiche Table removes friction from dinner prep13:00 – The power of prepping meals for you (especially as a mom)15:30 – Shifting habits: From day-by-day chaos to weekly rhythm17:00 – Letting go of perfection and embracing online grocery shopping19:30 – Comparison traps and why dinner doesn’t need to be fancy21:00 – Saving time, money, and your mental energy through meal planning26:00 – Kid-friendly meals, custom plans, and searchable recipes29:00 – Minimizing food waste and maximizing nourishment31:00 – Getting kids involved in meal planning (without stress)34:00 – Special gift for listeners: 15% off Fresh Table memberships35:00 – Final thoughts on making dinner a meaningful part of your dayNotable 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 WesszerResources & 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 formationBuy Back Your Time by Dan Martell – A reminder to protect what matters most: your timeTori’s Hacks:Freeze leftover herbs in olive oil for quick flavor cubesPrep a few key ingredients (like roasted veggies or grains) to mix and match through the weekUse meal plans not only for dinner—but for breakfast, lunch, snacks, and even kids’ lunchesInvolving the Family:Let kids choose meals from the platformMake the grocery store a game—try one new fruit or veggie each weekStart small: even stirring, setting the table, or choosing toppings is a win!Connect with KatieMembership 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
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Fiber Is the New Sexy with Brittany Burrows ND
Apr 3, 202500:46:42Tap to summarizeIn 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 showNotable 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 NDResources & Tools Mentioned:Recommended Daily Fiber Intake:Women: ~25g/dayMen: ~35g/dayHigh-Fiber Foods:Lentils, chickpeas, oats, barley, berries, apples, chia seeds, flax, nuts, whole grains, sweet potatoesFree Fiber Cheat Sheet (mentioned): Will be shared via social mediaRecommended Tracking Tools:ChronometerMyFitnessPalConnect with Katiehttps://www.heartinhome.ca/https://www.instagram.com/heartinhomeliving/heartinhomepodcast@gmail.com
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Giving Life Twice: A Journey of Living Organ Donation with Jocelyn Leworthy
Mar 27, 202500:52:02Tap to summarizeIn 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.caSign 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.caProvides education, statistics, and donor registration information for Ontario.UHN Center for Living Organ Donation – https://www.uhn.ca/transplant/Living_Donor_ProgramOffers comprehensive guides for living liver and kidney donors.Canadian Blood Services – Blood Donation – https://www.blood.caLearn how to donate blood, register as a bone marrow donor, and support patients in need.Connect with Katiehttps://www.heartinhome.ca/https://www.instagram.com/heartinhomeliving/heartinhomepodcast@gmail.com
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