Nancy's Nourishing Spoon

08/09/2025

03/12/2025

Here’s the thing:

Hypothyroidism can take the joy out of your life. You are physically and mentally exhausted and doing the things you love feels overwhelming.

But I want you to know that hypothyroidism is fixable and that having a healthy thyroid is life changing. All you have to do is ask for help.

Comment HELP below to learn how I can help you fix your thyroid and start living the life you love ❤️.
❤️

01/19/2025

Meal planning and grocery shopping are done!

With this cold weather, I didn’t feel like going out so my grocery will be delivered tomorrow🎉

Meal planning saves me a lot of time! Especially since baby #4 has arrived!!! AND it definitely helps our family with eating more nourishing and balanced meals.

When meal planning, I really don’t overthink it. I typically pick 3 recipes for our dinners and lunches (leftovers are lifesavers) and a few more (2-3) for our snacks.

I make sure I have extra eggs,
veggies , fruits and oats in my fridge and pantry to make our breakfasts for the week:-)

So the recipes I picked for this week are:

🧑🏼‍🍳 Slow Cooker Stuffed Peppers
🧑🏼‍🍳 One Pan Teriyaki Chicken
🧑🏼‍🍳 Slow Cooker Lentil Chili
🧑🏼‍🍳 GF Lemon Blueberry Muffins
🧑🏼‍🍳 Cranberry Energy Bars
🧑🏼‍🍳 Sausage Egg Muffins

Lucky me! Two slow cooker meals = extra time for me 😊

Which one of these would you like to try? I’d love to know!

Have a great week everyone!

10/30/2024

Just in case no one has told you:

You Need and Deserve Rest.

And don’t ever feel guilty or lazy for taking time to rest. Because your entire health journey depends on it.

Your body perceives sleeplessness as a MAJOR stressor.

If you’re not getting enough sleep, the road to achieving your health goals (whatever they are) is going to be tougher and longer.

So sleep, and get a lot of it!

Here are FIVE tips that will improve the quality of your sleep:

✅ Keep your room dark, cool, and quiet.

✅ Keep the same bedtime every night. And if possible, between 9:00 and 10:00 pm. We get the most quality sleep before midnight.

✅ Try to resolve your worries or concerns before bedtime. Write down what’s on your mind and then set it aside for tomorrow.

✅ Expose yourself to bright sunlight in the morning. The closer to the time you get up, the better.

✅ Avoid late-night television and bright screens within 1-2 hours of your bedtime.

*** The last 2 points help with melatonin production. Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert. ***

🚨 This is your reminder to enjoy your sleep!

And if you feel like it, tell me: What time do you go to bed and how many hours of sleep do you get each night?

10/24/2024

When healthy, your thyroid makes exactly the amount of thyroid hormones your body needs to function smoothly and optimally.

But what happens when your thyroid is sick?

Here’s how it can go wrong:

Subclinical Hypothyroidism
Hypothyroidism
Hashimoto’s Thyroiditis
Hyperthyroidism
Grave’s Disease
Thyroid Cancer

Need support navigating your thyroid health challenges?

Comment HELP to find out how I can help you ⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️

10/18/2024

***Dessert Alert***

Here it is, my Upgraded Version of Rice Krispie Squares!

I know, there’s no marshmallow in my recipe BUT you get 15 grams of protein per bar/square!!

I need to to say that my 14-year-old LOVES them, however my 6-year-old is missing the marshmallows. Can’t please everyone, right?!

Ingredients for 12 servings:

1 cup Sunflower seed butter or All Natural Peanut Butter (runny)
1 cup Maple Syrup
3 cups Rice Puffs Cereal
1 1/4 cups Vanilla Protein Powder
1 1/2 cups Dark Chocolate Chips

Directions:

Line a pan with parchment paper and set aside.

In a large bowl, add the sunflower seed butter and maple syrup and mix well to combine. Add the cereal and protein powder and mix well with a spatula until thoroughly combined.

Transfer the cereal mixture into the prepared pan, pressing down to create an even layer.

Add water to a double boiler or fill a small pot halfway with water and place a heat-safe bowl on top. Bring the water to a boil and add the chocolate chips to the bowl. Melt the chocolate, stirring often. Alternatively, you can melt the chocolate chips in the microwave on 30-second intervals.

Pour the melted chocolate over the cereal, spreading it out to create an even layer. Transfer to the fridge until the chocolate has completely set, about 45 minutes, or overnight.

Remove the cereal bars and slice into rectangular pieces. Enjoy!

For more recipes, sign up for my newsletter!!!

LINK IN BIO

10/08/2024

Want to know what it’s like to work with me?

Before we worked together Anna was experiencing:

1️⃣ Low energy
2️⃣ Mood swings
3️⃣ Digestive problems - bloating & stomach cramps.

I created a personalized wellness plan for her and I offered her the support she needed to improve her health one small step at a time.

After working together one on one for 4 weeks and slowly implementing my nutrition, supplement and lifestyle recommendtions she finally started feeling more like herself:

1️⃣ She had more energy
2️⃣ Her mood was a lot better
3️⃣ She had less stomach irritations - bloating & cramps

“Nancy is incredibly helpful and knowledgeable. Her caring demeanor makes you feel welcome and heard. She was always quick to respond to any questions I had and went above and beyond to make sure I understood how the foods and supplements I was taking worked and what they would do for the issues I was having.”

Want results like Anna in just 4 weeks? Message me to book your Free Info Session with me and learn how I can help you.

09/19/2024

Take notes or save for later!

How many of these conditions or lifestyle habits do you have?

Be vigilant because they can affect your thyroid function. Taking care of your health is always a priority.

And remember, if you need support on your thyroid & hormone health journey, I’m here to help you.

Sign up for my newsletter for nutrition & lifestyle interventions + lots of freebies AND book your free info session with me to learn how I can best support you! - 🔗 LINK IN BIO or send me a DM for more info

09/12/2024

Lifestyle habits can affect your thyroid function. Starvation, dieting, overexercising, and chronic stress are just a few examples.

On a personal note, let me tell you how hypothyroidism showed up in my life.

It started in 2014. I was new at ultra-running and that year, I trained for
and completed the Canadian Death Race as a solo runner.

The Canadian Death Race is a 125 kilometer foot race through the Canadian Rockies in Grande
Cache, Alberta. It includes three mountain summits, one major river crossing, and
17,000 feet of elevation change.

In order to run that race, I was training full time for 10 months, while working a full time job as a pharmacist and taking care of my family.

While training, I started experiencing all kinds of signs and symptoms such as brain fog, irritability, constant fatigue, anxiety and trouble with sleep.

After the race, the same symptoms amplified and new ones appeared such as heart palpitations, shortness of breath and I started to get injured all the time. Running was becoming more of a struggle
than a passion.

To be honest, I wasn’t training smart ( no rest days) and I wasn’t feeding my body properly (I wasn’t certified in holistic nutrition at the time). My adrenals were exhausted and my thyroid was struggling to keep up with my high achiever lifestyle and lack of good nutrients.

The irony is that hypothyroidism showed up in my life at a time when I thought I was at my best level of health and fitness.

All of this to say that we all do our best with the knowledge we have, but sometimes what we know is not enough, we need guidance. And this happens every time we are trying to push our own limits in all areas of our life.

So if you need support on your thyroid & hormone health journey, I encourage you to send me a DM or book a free info session with me —> LINK IN BIO. Don’t let health issues get in the way of achieving your goals. I was once there and because I reached for help, I am now a better runner, a better mom and a better version of myself.

08/06/2024

SAVE this for next time you’re craving a fancy drink! Fancy made easy of course!

This is perfect for supporting your thyroid in many ways.

Celery supports the gut & the liver. It also provides mineral salts & powerful electrolytes that help support the nervous system and stabilize the adrenal glands. It is a great help to the thyroid gland as it boosts the production of the active thyroid hormone T3.

Cucumber strengthens the adrenal glands and kidneys. It also supports the lymphatic system which helps with cleansing of the thyroid gland.

Orange is a rich source of bioavailable calcium, an important mineral to the thyroid gland. Its vitamin C content helps support the liver, reduces oxidative stress and supports immune function. As a plus, vitamin C enhances the absorption of iron, an important mineral for optimal thyroid function.

Here you have it: the ingredients, the directions and the reasons why you should give it a try!

Let me know if you’re going to make it ⬇️

And if you like recipes like this, sign up for my newsletter—-> message me your email address to be added to the list ✌🏻

07/19/2024

This can be you too! ❤️

Having a healthy thyroid can be life changing, but it takes time.

So if you’re not quite there yet, that’s okay! ❤️

Follow me for more tips, tricks and encouragement along the way.

And if you’re thinking “I want this to be me asap!!” then head to my link in bio to book your free info session with me and learn how I can help you.

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Send a message to learn more

06/24/2024

This is my family meal plan for this week!

I didn’t meal prep on Sunday (because the weather was way too nice), so I’ll be meal prepping a little bit every day this week!

If you’d like some recipe inspiration, follow me! I’ll share some of the recipes in my stories as I make them.

Also, if you are interested in this 5-day meal plan, I’ll be emailing it to my email list this week! Just comment YES below or message me your email and I’ll make sure to add you to my list!

All 13 recipes are gluten free, dairy free and DELICIOUS for the whole family! Great meals to support you on your HORMONE & THYROID health journey!
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Top Reasons I Love Meal Planning✨

If you don’t meal plan for your family, I encourage you to do it!

Here’s why:

1. You’ll save money $$$

Being more prepared reduces impulse buying (a lot of which is not healthy anyway), and cuts down your spending on takeaways and eating out. AND meal planning will help you see how much money you spend on food every week.

2. You’ll save time

By planning ahead, you won’t spend a lot of time deciding what to eat, grocery shopping, and cooking. Planning your meals for the week helps you manage your time better!

3. You’ll eat healthier

Having meals ready at home can eliminate the temptation of unhealthy last minute options.

4. You’ll be less wasteful

Less waste because you know exactly what and how much to purchase.

5. BONUS reason: If you have children, meal planning is a great way for them to learn about food. Meal planning = cooking at home = kids are watching = kids are helping! Cooking as a family is a great opportunity to teach kids about nutrition!

✨Want to start meal planning for your family? Message me, I can help you! I love meal planning and would love to teach you how to do it!!