http://www.tashamnutrition.com/

Tasha M Nutrition, Abbotsford, BC (2026)

03/12/2026

I first had these for brunch a while back and I’ve been making and revising the recipe many times. 🍳 32g of protein!

1. Preheat oven to 400° F (200 °C). Line a large baking sheet with parchment paper.
2. Arrange tortillas evenly on prepared sheet; lightly coat each side with spray.
3. Bake for 5 minutes, flip; bake for 5 additional minutes, or until lightly browned and crispy. Set aside.
4. While tortillas are baking, heat oil in large nonstick skillet over medium heat until fragrant.
5. Add onion; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.
6. Add garlic; cook, stirring frequently, for 1 minute, or until fragrant.
7. Add cooked chicken, sweet potatoes, beans, ¼ cup (60 ml) reserved bean liquid, tomatoes, jalapeño, cumin, paprika, and salt; cook, stirring frequently, for 5 minutes, or until thickened. Transfer bean mixture to a separate bowl; wipe out skillet.
8. Return skillet to medium-low heat; lightly coat with spray.
9. Add 1 egg to a small bowl. Holding bowl close to surface, slip egg into skillet. Repeat with remaining egg, adding to opposite side of skillet. Cover with a tight lid; cook for 2 to 3 minutes, or until whites are completely set, but yolks are still runny. Slide egg out of skillet; repeat with remaining eggs.
10. Top each toasted tortilla with ½ cup (85 g) bean mixture, 2 Tbsp. cheese, 1 egg, 1 Tbsp. salsa, and
1 Tbsp. cilantro.

This is a great recipe to use up meal prepped chicken and sweet potatoes.

Enjoy! 😋

03/08/2026

For a long time, I believed that being a “good woman” meant staying quiet about my pain.

I didn’t complain about cramps, migraines, or the things my body was going through each month. I thought pushing through was strength. I thought that was what was expected.

But silence doesn’t serve women.

So many of us grew up believing that periods, hormonal struggles, fertility issues, and chronic pain were things we were supposed to quietly deal with.

Today, on International Women’s Day, I’m thinking about how powerful it is when women begin to speak openly about their experiences.

Because when we share our stories, we create space for other women to feel seen, understood, and supported.

When we talk about our symptoms, we advocate for better care.

When we normalize these conversations, the next generation of girls grows up knowing their bodies are nothing to be ashamed of.

This International Women’s Day, I’m choosing honesty over silence.

And if my story helps even one woman feel less alone in her experience, then sharing it is worth it.

Let’s keep breaking the silence together.

03/04/2026

I finally tried the viral Japanese cheesecake that was floating around a few weeks ago… but of course I couldn’t leave it alone.
I made a few simple tweaks to boost the protein and fibre, while still keeping that light, fluffy texture everyone loves.
The result? Even more delicious and surprisingly nourishing. And the real test, my whole family approved.
Because healthy food should still feel like a treat.
If you want the recipe, let me know in the comments and I’ll share it.

02/21/2026

There’s something no one talks about enough in midlife.

It’s not just hormones.
It’s not just gut health.
It’s not just stress.

It’s isolation.

So many women over 40 are quietly carrying careers, aging parents, teenagers, shifting bodies, and fluctuating hormones… and doing it feeling alone.

But here’s what the science tells us:

Community lowers cortisol.
Connection improves mental health.
Belonging supports hormone balance.
Isolation increases inflammation and stress load.

This is why I believe connection is not optional in perimenopause. It’s foundational.

Helping lead our monthly Fox Fleet trail runs for the here in the Fraser Valley has shown me firsthand what happens when women gather. Confidence grows. Stress softens. Nervous systems regulate. Healing accelerates.

I wrote a new blog post sharing the research behind community and women’s health, and why you were never meant to do this season alone.

If you’re navigating perimenopause, gut issues, stress, or feeling disconnected, this is for you.

Read it at the link in my bio 🤍

You deserve support. You deserve connection. You deserve to feel understood.

02/18/2026

Have you ever had a week where you feel like yourself again…

And then suddenly, a few days later, you’re more emotional, more anxious, more tired, more sensitive, and you can’t figure out why?

Like…
“Is something wrong with me?”
“Why am I so moody?”
“Why do I feel like a different person every week?”

I just want you to know, you’re not broken.

So often, what we call “mood swings” are actually hormone shifts.

Your menstrual cycle affects everything, your energy, your confidence, your social battery, your cravings, your patience, even how you handle stress.

And in your 40s, especially in perimenopause, these changes can feel even louder because hormones become less predictable.

This is why I’m so passionate about teaching women how to work with their bodies instead of feeling like they’re constantly fighting them.

Because when you understand your cycle, you stop blaming yourself…

And you start supporting yourself.

If you’ve been feeling overwhelmed by PMS, anxiety, irritability, low mood, or that sense of “I don’t feel like me anymore”…

You don’t have to figure it out alone.

I help women over 40 balance hormones naturally through nutrition, blood sugar support, minerals, and lifestyle shifts that actually feel doable.

Comment “ME” if this resonates.

Or send me a DM that says BALANCE, and let’s talk about what support could look like for you.

You’ve got this. 🤍

02/05/2026

This February, I’m leaning into self love through simple daily commitments, especially as a woman in midlife. 🤍

Perimenopause has a way of reminding us that wellness isn’t about doing more, it’s about doing what brings us back into balance, hormonally, mentally, and emotionally.

I love giving myself little monthly challenges, not from a place of pressure, but from a place of support.

This month, my focus is:

✨ 100 pushups a day
✨ 100 squats a day
✨ No alcohol
✨ 10 minutes of mindfulness
✨ Outside every day

These are small daily anchors that support mood, stress, blood sugar, energy, and hormone health.

Because self love in this season often looks like nervous system care, consistency, and choosing what truly helps us feel steady again.

If you’re a woman over 40 and feeling a little off lately, consider this your gentle reminder, you don’t need a complete overhaul, you just need a few supportive habits.

Want to join me?

What’s one goal you’re working on this month? 🩷

01/27/2026

Colourful, nourishing, and actually filling, this roasted veggie power bowl is one of my go to meals for busy women who want to feel supported, not restricted.

Root veggies like sweet potato, carrots, and beets provide slow burning carbs to support hormone balance, steady energy, and digestion. Quinoa adds plant based protein and fibre to keep blood sugar stable, which is especially important for women navigating stress, perimenopause, or afternoon crashes. Healthy fats from olive oil and tahini help with nutrient absorption, brain health, and satiety.

Want more protein? This bowl is incredibly versatile.
Add grilled chicken for a balanced, blood sugar friendly meal
Top with shrimp for a light, anti inflammatory protein option
Or add soft boiled or jammy eggs for extra protein and healthy fats

This is also a meal prep win. Roast a big tray of veggies, cook your grain once, store everything separately, and mix and match all week. Perfect for lunches or quick dinners when decision fatigue is real.

Simple food, thoughtfully combined, can go a long way in supporting women’s energy, hormones, and overall wellbeing.

If you love realistic, nourishing meals that fit real life, you’re in the right place 🤍

01/23/2026

🩸During the menstrual phase, the body is doing real work behind the scenes.

Hormones are at their lowest, iron is being lost, and energy is often reduced. This is a time to replenish, warm, and nourish, not restrict or push.

Foods that support this phase tend to be grounding and mineral rich, with adequate protein, healthy fats, and easy to digest carbohydrates. Warm meals, soups, and comforting dishes can help support digestion, blood sugar, and the nervous system.

Meals like savoury stir fries, warming soups, oats, eggs, and leafy greens offer gentle support while the body resets and prepares for the next phase of the cycle.

There’s no need for perfection here.
Listening to your appetite and choosing nourishment over pressure goes a long way.

01/22/2026

In perimenopause and midlife, the body doesn’t respond well to extremes.

It responds to consistency, rhythm, and support.

Staying hydrated, prioritizing 7–8 hours of sleep, walking outside regularly, and creating quiet moments through journaling or meditation may seem simple, but these habits play a powerful role in hormone balance, gut health, energy, and stress regulation.

When practiced consistently, they compound over time and create a strong foundation for lasting health.

Sometimes the most impactful changes aren’t complicated, they’re supportive.

Start with one, you got this. 💪

01/17/2026

Women over 35 deserve more than being told “everything looks normal.”
Each year, I ask for a full bloodwork panel and review the results closely. It gives me a snapshot of where my body is at in that season and helps me understand what it’s communicating.

This is also why I routinely analyze my clients’ bloodwork, to give them a more complete picture of their health and to design holistic plans that truly support their bodies, not just their lab ranges.

If you’ve felt dismissed, tired, anxious, or unlike yourself, bloodwork can be a powerful starting point.

Save this post.
Bring it to your next appointment.
And remember, advocating for your health is not being difficult, it’s being informed.

01/15/2026

Struggling to stay consistent with your health goals doesn’t mean you’re doing something wrong.

For many women, especially in perimenopause, consistency becomes difficult when the body isn’t feeling supported.

One of the most impactful habits to start with is eating a regular breakfast to support blood sugar and gut health throughout the day. Don’t skip it!

When blood sugar is more stable, energy improves, cravings become more manageable, digestion feels steadier, and motivation becomes easier to access.

This one habit creates a foundation that makes other changes feel more doable over time.

You don’t need to do everything at once.
Start with support, and let consistency follow.
Save this for later and message me if you want some nutritious breakfast recipes.

01/13/2026

In perimenopause, our bodies are already doing a lot of adapting behind the scenes.

Hormone shifts can influence digestion, energy, mood, sleep, and how resilient we feel day to day, which is why lasting change rarely comes from big resets or strict plans.

It comes from small, supportive habits practiced consistently.

Things like eating regularly to support blood sugar, prioritizing protein and fibre for gut health, moving your body in ways that feel supportive rather than draining, or thoughtfully introducing a vitamin or mineral when there is a true need.

These choices may feel simple, but over time they compound, creating meaningful shifts in how the body feels and functions.

In a holistic approach to health, progress isn’t rushed.
It’s built gently, one supportive habit at a time. 🤍

If you need help defining your goals for 2026, send me a message to get started today.

Tasha M Nutrition

03/12/2026

03/08/2026

03/04/2026

02/21/2026

02/18/2026

02/05/2026

01/27/2026

01/23/2026

01/22/2026

01/17/2026

01/15/2026

01/13/2026

Address

Website

Alerts

Contact The Practice

Shortcuts

Share

Category