Flourishing Health Invermere.

01/07/2026

Many make the New Years Resolution to eat healthier. Here are some great ideas with budget and health in mind. I encourage folks to have a side serving of sauerkraut or kim chi for the beneficial microbes they bring to the gut too, at this time of the year. Enjoy and good health wishes for January.

1. One-Pot Chicken & Rice

Chicken thighs, rice, onion, garlic, spices
Estimated cost: $7–$9
Why it works: Filling, warming, and meal-prep friendly

2. Creamy One-Pot Pasta with Spinach

Pasta, milk, garlic, frozen spinach, butter
Estimated cost: $6–$8
High appeal for meatless Mondays

3. One-Pot Lentil Vegetable Stew

Lentils, carrots, potatoes, onion, cumin
Estimated cost: $5–$7
Excellent for gut health and winter immunity

4. One-Pot Sausage & Potato Skillet

Smoked sausage, potatoes, onion, paprika
Estimated cost: $8–$9
Comfort food with minimal prep

5. One-Pot Tomato Chickpea Curry

Canned chickpeas, tomatoes, curry powder, rice
Estimated cost: $6–$8
Vegan, pantry-based, and globally inspired

6. One-Pot Cabbage & Ground Beef Bowl

Ground beef, cabbage, onion, soy sauce
Estimated cost: $7–$9
Trending “lazy dinner” style recipe

7. One-Pot Creamy Mushroom Rice

Rice, mushrooms, broth, butter
Estimated cost: $5–$7
Perfect for cold January nights

8. One-Pot Chicken Noodle Soup

Chicken, noodles, carrots, celery
Estimated cost: $8–$9
Classic winter comfort with strong seasonal search volume

9. One-Pot Mexican-Style Rice & Beans

Rice, black beans, tomatoes, spices
Estimated cost: $5–$7
Budget + protein-rich + highly shareable

12/30/2025

Some love this time of year to set goals and plan to make them happen, some dream and wish, some take small steps daily. Whatever you preference go with it and let it shape your day, week, month or year. I believe you can achieve great things and if you need a little support perhaps I can help with tools like nutrition, lifestyle suggestions, acupuncture, massage or aromatherapy. Happy almost last day of '25 one and all.

Do what's right for you from Sketches in Stillness ❤️🧡💛💚💙🖤💜

12/29/2025

worth considering.

12/24/2025

Our festive experience is as unique as a snowflake. Honour where and how you are today and through the coming days. Take care and know you are loved. Season greetings from Heather at Flourishing Health.

12/11/2025

December can be a super stressful month and that stress impacts our immunity. Here are some tips to reduce the cortisol ( stress hormone) and help keep you healthier this month. Which of them can you try today?

𝙃𝙞𝙜𝙝 𝙘𝙤𝙧𝙩𝙞𝙨𝙤𝙡 𝙞𝙨 𝙡𝙞𝙠𝙚 𝙜𝙖𝙨𝙤𝙡𝙞𝙣𝙚 𝙤𝙣 𝙖𝙣 𝙖𝙡𝙧𝙚𝙖𝙙𝙮 𝙗𝙪𝙧𝙣𝙞𝙣𝙜 𝙛𝙞𝙧𝙚 🔥

When your cortisol stays elevated (from stress, poor sleep, under-eating, inflammation), your body stays stuck in fight-or-flight mode. This worsens:

• 𝘽𝙡𝙤𝙤𝙙 𝙨𝙪𝙜𝙖𝙧 𝙨𝙥𝙞𝙠𝙚𝙨
• 𝙄𝙣𝙨𝙪𝙡𝙞𝙣 𝙧𝙚𝙨𝙞𝙨𝙩𝙖𝙣𝙘𝙚
• 𝙁𝙖𝙩 𝙨𝙩𝙤𝙧𝙖𝙜𝙚 (especially belly)
• 𝙃𝙤𝙧𝙢𝙤𝙣𝙖𝙡 𝙞𝙢𝙗𝙖𝙡𝙖𝙣𝙘𝙚
• 𝘼𝙣𝙭𝙞𝙚𝙩𝙮 + 𝙢𝙤𝙤𝙙 𝙨𝙬𝙞𝙣𝙜𝙨
• 𝘿𝙚𝙥𝙧𝙚𝙨𝙨𝙚𝙙 𝙞𝙢𝙢𝙪𝙣𝙚 𝙧𝙚𝙨𝙥𝙤𝙣𝙨𝙚

But there’s good news:
You can train your body to lower cortisol naturally.

✨ 𝙃𝙖𝙗𝙞𝙩𝙨 𝙩𝙤 𝙍𝙚𝙨𝙚𝙩 𝘾𝙤𝙧𝙩𝙞𝙨𝙤𝙡:
🌿 Deep breathing or meditation
😴 Prioritize quality sleep
🥗 Anti-inflammatory meals (like in RESET10)
🌳 Time in nature (even 15 minutes helps)
☕ Limit caffeine and alcohol
🧬 Adaptogens (e.g. black seed oil, ashwagandha)
📓 Gratitude journaling
💃🏼 Daily movement, even light!

𝙏𝙝𝙞𝙨 𝙞𝙨 𝙝𝙤𝙬 𝙍𝙀𝙎𝙀𝙏𝟭𝟬 𝙬𝙖𝙨 𝙙𝙚𝙨𝙞𝙜𝙣𝙚𝙙 - 𝙩𝙤 𝙘𝙖𝙡𝙢 𝙮𝙤𝙪𝙧 𝙣𝙚𝙧𝙫𝙤𝙪𝙨 𝙨𝙮𝙨𝙩𝙚𝙢, 𝙣𝙤𝙪𝙧𝙞𝙨𝙝 𝙮𝙤𝙪𝙧 𝙘𝙚𝙡𝙡𝙨, 𝙖𝙣𝙙 𝙧𝙚𝙨𝙩𝙤𝙧𝙚 𝙗𝙖𝙡𝙖𝙣𝙘𝙚 — 𝙬𝙞𝙩𝙝𝙤𝙪𝙩 𝙤𝙫𝙚𝙧𝙬𝙝𝙚𝙡𝙢.

🌿 𝙅𝙊𝙄𝙉 𝙍𝙀𝙎𝙀𝙏𝟭𝟬 — My 10-Day Anti-Inflammatory Gut Reset
✔️ One habit a day
✔️ Nourishing meals, snacks & rituals
✔️ Private support group
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🚨 𝙉𝙀𝙒 𝘾𝙃𝘼𝙇𝙇𝙀𝙉𝙂𝙀 𝙎𝙏𝘼𝙍𝙏𝙎 𝙅𝙐𝙇𝙔 7

➡️ https://stan.store/feelgoodmenopause/p/reset10--the-anti-inflammatory-kickstart

12/09/2025

A holiday wreath full of good ideas.

12/04/2025

Seasonal eating is one of the gospels I preach about. In this fall/ early winter dust off the crock pot and make a tasty batch of a root veggie filled soup or even a bone broth. Use cinnamon, cardamon and ginger to add some warmth to your tea or beverages. Build your health with great nutrition.

Winter soups warm digestion.

Spring greens cleanse gently.

Summer fruits cool inflammation.

Autumn spices strengthen lungs.

Eat what nature offers.

Choose local seasonal produce.

Rotate foods with weather.

Respect body’s seasonal rhythm.

Include fermented foods yearly.

Hydrate more during heat.

Boost roots in cold.

Listen to appetite shifts.

12/01/2025

Did you know I do reflexology? I've been offering it as part of my services for over 40 years in the wholistic health business. I will be teaching it this weekend at the Wellnest Retreat near Invermere.

The Power of Reflexology 💜

12/01/2025

Some healthy ideas to add to your week. Happy Monday one and all.

Unique Anti-Aging Hacks You’ve Never Heard Before 🧬

11/26/2025

Do you snack before bed? Perhaps a cookie and a cuppa with a dollop of honey in it? As a TCM practitioner and backed by many other health pros, I think this is a bad habit that negatively impacts your sleep. Try a handful of pistachios instead that will support your sleep instead.

It’s time to stop the late-night snacking.