Nutrition.for.families

08/27/2025

Kefir Overnight Oats 🤩

Why kefir?
Kefir is naturally rich in probiotics (good bacteria that support digestion and gut health).

This recipe makes 2-3 servings

Ingredients:

1 cup rolled oats

2 ½ cups plain kefir

2 tbsp. chia seeds

1 tbsp. maple syrup

Sprinkle of cinnamon

Directions:
1️⃣Mix everything together (minus the fruit) in a bowl or jar. Store in an airtight container overnight in the fridge.
2️⃣In the morning, enjoy chilled or gently reheat before adding your favourite toppings.

Potential topping’s:
Fresh fruit (loving Ontario peaches right now!) 🍑
Shredded coconut 🥥
Slivered almonds or pumpkin seeds 🥜

As we approach fall, this recipe is amazing for those flavours. You can keep the overnight oats the same and top with cooked apples and pieces of pecans. 🍎🍂

Want more protein? 💪Stir in a scoop of protein powder or 2–3 tbsp. h**p seeds, or top with some Greek yogurt in the morning.

Save this recipe for later and enjoy! 🧡

08/15/2025

I have always loved peach season in Ontario. 😍
The smell, the juiciness, it’s all so perfect!

Peaches are rich in vitamin C, potassium, fibre, and antioxidants. They also have a high water content, making them a hydrating fruit choice on a hot summer day.

I can’t help but think of that scene from the summer I turned pretty when biting into a juicy peach.
I guess peaches are a romantic fruit?

Comment peaches below to get some of my healthy peach inspired recipes.
Note: it will direct you to a check out link where you’ll have to input your name and email, you are not subscribing to my email list by doing that.

Enjoy! 🍑 🧡
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07/22/2025

How much protein do you really need?
It depends on your goals and body weight!
Swipe through to learn more about protein intake to support muscle gains. 💪

I want to be very clear that it’s important that protein intake aligns with your total calorie needs. It’s not just about eating as much protein as possible. Your body also needs healthy fats, carbs, and fibre (they matter too)!
So the right amount of protein for your body means it has to fit into a balanced diet.

If you feel like there’s no way you can eat that much protein but you want to build muscle…don’t stress and start small!
Add protein to each meal, then start adding it to your snacks, and build up from there.
You don’t have to change everything overnight.

Comment protein below to get 10 healthy and protein packed breakfast recipes. 🍳🥑🍓

07/19/2025

Watermelon Pizza 🍉
Who wants a slice?

The perfect summer snack! 😎

Slice watermelon
Top with some vanilla Greek or coconut yogurt (your sauce)
Pick your toppings (we did raspberries, peaches, and strawberry granola).

Enjoy! 💚

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07/11/2025

Story time 😊

I am grateful I get the opportunity to work with women from all different walks of life. Helping people feel more like themselves again is one of my favourite things to do.

This story is one I often see, someone juggling multiple health concerns and feeling overwhelmed and discouraged. It’s easy to feel lost.

It takes time, patience, and trust in your body. All you can do is take small steps forward. My role is to support you through the small steps… to remind you to be patient with yourself, to trust your body, to stay consistent. And more importantly, to remember that YOU are still there and worthy of feeling good.

If you are looking for support, feel free to DM me or reach out. 💚

06/20/2025

I 💚 a mineral mocktail. Mainly because I love the taste, but there are also many health benefits.

With the summer heat we lose not only water through sweat but also important minerals like sodium, potassium, and magnesium. These minerals (a.k.a. electrolytes) play a big role in keeping us energized, supporting muscle function, reducing fatigue, and helping our gut and nervous system stay balanced.

A mineral mocktail is a simple way to support hydration and replenish those lost minerals, without much added sugar or artificial ingredients.

Why it matters:

💧 Supports hydration at the cellular level

💧Helps with energy and focus

💧Can reduce cramping and headaches

💧Supports digestion and stress regulation

Try one before or after a workout, during long days outside, or if you’re just feeling low-energy in the heat!

These mocktails are often included in protocols for clients I’ve done hair mineral analysis with, especially when we see signs of depletion. This is an example of a small change that could potentially make a big difference in how you feel!

Swipe left to see my recipe.

Have a question? Drop it below or reach out. 💚

05/27/2025

I always get questions about pasta…can I eat it and still feel good?
The short answer: yes! Pasta can absolutely be part of a healthy lifestyle when it’s part of a balanced plate.

Did you know? When you cook and then cool your pasta (like in pasta salads!), it forms resistant starch, which can support gut health, digestion, and help keep you full longer.

Personally, I love including pasta in meals, just make sure to pair it with some protein and fibre to keep your energy steady.
The pasta quality and quantity (how much you are eating) also matter.

👇 Comment “pasta” below and I’ll send you 8 healthy and delicious pasta recipes (including a few pasta salads)! 🌱💚

04/11/2025

Feeling stuck? You’re not alone.

We’re constantly bombarded with conflicting advice when it’s comes to nutrition, fitness, and health!

“Go plant-based” or “Eat all the meat.”

“Lift heavy 4x a week” or “Just do short HIIT workouts.”

“Cut carbs” or “No we need carbs.”

“Fast until noon” or “Eat a big breakfast.”

“You need to count your macros to see change” or “That’s so unhealthy to do.”

And this list could go on and on and on!

It’s a lot. And it can be paralyzing.
Instead of taking action, many people end up doing nothing! They do nothing because they don’t know where to start, they are overwhelmed by it all. I hear this all the time in conversations with new clients:

“There’s so much out there, I don’t even know what’s right anymore, so I just don’t bother.”

If that’s you, know this: you’re not failing. You’re just overwhelmed.

This is your sign to stop overthinking and start somewhere.

One small, simple step is enough to make changes. It might be slow but it will be worth it.

Drink a full glass of water before your coffee.

Step outside for 10 minutes at lunch.

Go to bed a bit earlier.

Add a vegetable to your next meal.

Text or call a friend you’ve been meaning to reach out to.

You don’t need a perfect plan. You just need a starting point!

Take care of your body and mind today, even in one small way. It matters more than you think.

What will you do today? 💚

If you need support with this, please reach out. 😊.

03/20/2025

🌸The Estrobolome: Why It Matters for Women’s Health

Did you know your gut plays a key role in balancing your hormones? The estrobolome is a collection of gut bacteria that helps metabolize and regulate estrogen. Estrogen influences everything from mood and energy to weight, skin health, and menstrual cycles.

When your estrobolome is out of balance, it can lead to:
➡️ PMS and irregular periods
➡️ Weight gain and bloating
➡️ Mood swings and anxiety
➡️ Increased risk of estrogen-related conditions (like endometriosis and PCOS)

💖 Swipe left to see 5 ways your diet can support your estrobolome and help it work optimally.

Have questions? Drop them below or reach out. 😊

03/12/2025

12/13/2024

Fatigue, weight changes, hair loss, and mood swings aren’t just random—sometimes they’re your thyroid calling out for support.

Swipe left to read my client story. She was feeling off for some time and it was continually dismissed, she was told everything looked ‘normal.’ After we did the hair testing some of her minerals associated with thyroid functioning were really off, this prompted her to push further and advocate for more testing. Through that additional testing they found nodules on her thyroid and major swings in her thyroid blood markers.
By working together on simple diet shifts, key supplements, and lifestyle changes, she is feeling better and making progress. Unfortunately there are no magic pills, just science, consistency, and listening to their body.

This is your reminder to listen to your body. It’s often sending you important signals. When you do, be sure to advocate for your experiences and seek the support you need to feel your best. 💚

If you have any questions, please don’t hesitate to reach out. 😊

11/12/2024

Her story is a reminder to listen to your body AND the power of small consistent changes.
I am passionate about helping women feel good during every stage of life.
Finding what works for your might take some time, but it will be worth it. 💚