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Chrono Biology Nutrition and Wellness Consulting

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Kitchener, ON
Chrono Biology Nutrition and Wellness Consulting

Award-winning, expert online nutritionist empowering women in menopause to thrive through gut health and wellness.

🌸Helping women in menopause embrace their Second Bloom
🌿Gut health | 🕰️Chronobiology | 🍎Natural wellness
✨Say hello to energy, balance, & harmony

chrononutritionist.com Through personalized nutrition plans, compassionate guidance, and a deep understanding of your unique body, we’ll help you regulate digestion, stabilize energy levels, curb cravings without restriction, reconnect with food, and feel grounded, energized, and in control of your health—one aligned meal at a time.

11/04/2025

This time of the year can be hard.

As the days grow shorter and the weather turns colder, many women in menopause find this time of year especially challenging.

The start of the winter season can bring unique changes that affect how you feel, both physically and emotionally.

You might notice:
🌤️ Mood and energy changes from reduced sunlight
🍫 Increased sugar cravings from hormonal fluctuations
⚖️ Weight management difficulties as activity levels drop
😴 Sleep disruptions
🦠 Immune system and inflammation challenges
💭 Heightened emotional stress as the holidays approach
🌿 Nutrient gaps

If this is you and you’re navigating these challenges, you’re not alone. 💛

Menopause is a time of transformation, and with the right support, it’s possible to feel grounded, nourished, and balanced through the season.

As a nutritionist who works with women in menopause, I’m here to help you restore balance, support your hormones, and feel your best this season. 🌸

If you’re ready to take the next step toward feeling more like yourself again, I invite you to book a free 30-minute discovery call to learn how personalized nutrition support and guidance can help you thrive through menopause and beyond.

👉 Book your free call here: https://chrononutritionist.com/start-here

10/28/2025

Halloween is this week.

And while candy often gets a bad reputation, there’s one treat that can actually support your health.

It’s dark chocolate.

🍫 Rich in antioxidants, magnesium, and flavonoids, dark chocolate can help reduce inflammation, support heart health, reduce stress, and even improve mood.

For women in menopause, it can be especially beneficial. Magnesium plays a role in easing muscle tension, improving sleep quality, and helping regulate mood swings. The flavonoids in dark chocolate also support circulation and cognitive function, which can be particularly helpful during this transition.

✨ Tip: For the greatest benefits, choose dark chocolate that’s at least 70% cocoa. The higher cocoa content means more antioxidants and less added sugar, which helps balance blood sugar levels and support overall hormone health.

🩷 So as you reach for a piece of dark chocolate this Halloween (or any day), know that you’re not only enjoying a sweet treat but also nourishing your body.

10/21/2025

🍬 Halloween can be a fun and nostalgic time of the year, but for women in menopause, it can also bring unique challenges. Hormonal changes during this stage of life often increase blood sugar sensitivity, which means indulging in too many sweets can lead to mood swings, energy crashes, and poor sleep.

Here are 9 simple ways to enjoy Halloween treats while supporting your blood sugar:
1. Eat a protein-rich meal before indulging in sweets to slow down sugar absorption
2. Prioritize fibre, as fibre-rich foods help maintain blood sugar levels
3. Practice portion control and try the “one-and-done” rule
4. Pair candy with a small handful of nuts to slow glucose spikes
5. Choose one or two treats you truly love and savour them without overindulging
6. Avoid sweets on an empty stomach and enjoy them after a meal
7. 🍫 Choose dark chocolate (70% cacao or higher), as it’s lower in sugar and high in antioxidants
8. Stay hydrated throughout the day to reduce sugar cravings and hunger
9. Get moving after eating sweets to reduce blood sugar spikes

You don’t have to skip the treats this Halloween. By indulging mindfully and pairing foods together, you can still enjoy your sweets — without the blood sugar crash.

10/13/2025

🍁🍂 Wishing you and your loved ones, a warm and joyful Thanksgiving Day filled with gratitude and blessings.

Here’s to a day of nourishing food, connection, and well-being. 🩷

10/07/2025

Thanksgiving is around the corner. The holidays are a time to celebrate, but they can also bring challenges when it comes to eating well—especially during menopause. This Thanksgiving, let's focus on nourishing your body and embracing the festivities while making choices that support your well-being.

Here are 10 simple tips to help you enjoy a balanced and mindful holiday season:

1. Start with a Balanced Breakfast 🍳
Include protein, healthy fats, and complex carbs to keep blood sugar steady and curb cravings. Try to have your largest meal earlier in the day to support your circadian rhythm.

2. Practice Portion Control 🍽
Use smaller plates and fill them with lean proteins, veggies, and a small portion of your favourite indulgent foods.

3. Focus on Protein 💪
Supports muscle health during menopause and keeps you feeling full and satisfied longer.

4. Choose Whole Grains 🍞
Opt for whole grains like quinoa, brown rice, or whole wheat to balance blood sugar and support digestion and gut health.

5. Incorporate Healthy Fats 🥑
Avocados, nuts, seeds, and olive oil help with hormone balance and satiety.

6. Eat Mindfully 🧘‍♀️
Slow down, savour each bite, and listen to your hunger cues. Only eat when truly hungry.

7. Hydrate Often 💧
Sip water throughout the day, it supports digestion and reduces cravings and bloating.

8. Load Up on Veggies 🥦
Fill half your plate with colourful veggies for fibre, gut health, and overall health and well-being.

9. Eat Dinner Early 🍽️
Try to eat at least 3-4 hours before bed to support digestion and restful sleep.

10. Enjoy Dessert Mindfully 🧁
Have a small portion of your favourite treat or a fruit-based dessert — and savour it. Ideally, try to enjoy at the end of your main meal.

Bonus Tip:
11. Keep Active 🏃‍♀️
A gentle walk after your meal supports digestion, reduces bloating, and boosts energy.

🩷 You can enjoy your favourite foods and care for your body this Thanksgiving. Remember that eating well isn’t about restriction, it’s about balance and moderation.

09/30/2025

Love cozy soups? 🍲 Add fermented foods like sauerkraut or kimchi to them, or enjoy on the side for a gut-friendly boost. Rich in probiotics, fermented foods help reduce bloating, and support immunity as we move into the colder months—especially helpful during menopause when seasonal changes, hormonal shifts, and lifestyle transitions can disrupt the gut microbiome.

✨ Tip: Let the soup cool slightly before adding sauerkraut or kimchi, to preserve the living microorganisms and ensure maximum probiotic benefit.

09/28/2025

During menopause, your body becomes more sensitive to circadian disruptions. Fall brings shorter days, and that means your circadian rhythm needs extra support.

🕛 Your circadian rhythm, or your internal clock, regulates everything from sleep and mood to metabolism, hormone function, appetite, digestion, and even your immune system. When the sun sets earlier, your body naturally starts winding down sooner. But eating late dinners, skipping breakfast, too much caffeine, or evening snacking can throw off your body’s natural rhythm and lead to:

🔁 Poorer blood sugar control
💤 Disrupted sleep
🌡️ Increased hot flashes or night sweats
🧠 Lower energy and mood swings

✔️ 🩷 What you can do this fall:
1. Eat dinner earlier, ideally before it gets dark outside.
2. Front-load your nutrition with more protein and carbs earlier in the day.
3. Dim the lights after sunset to support melatonin production and better sleep.
4. Align your meals with daylight hours to support hormonal balance.
5. Step outside for morning light within 30–60 minutes of waking.
6. Avoid caffeine after mid-morning.
7. Keep consistent meal times.
8. Limit heavy or high-carb meals at night.
9. Consider trying a 12-hour overnight fast.
10. Create a calming wind-down routine after dinner.

Chrono-nutrition (eating in sync with your body clock) is a powerful, natural way to support your hormones, energy, blood sugar, and overall well-being during menopause.

This season, let’s work with your body, not against it.

🍴 Curious if your eating schedule could be impacting your health? Let’s chat—I specialize in helping menopausal women align their nutrition with their body’s circadian rhythm and unique physiology, so that they can feel more in sync, balanced, and in harmony with themselves.

09/16/2025

🍂 Fall in Love with Fibre 🍅

Did you know that fall produce is naturally packed with fibre that nourishes your gut, balances blood sugar, and supports hormone health during menopause?

Eating with the seasons means you’re enjoying produce at its peak freshness and nutrient density—nature’s way of giving your body what it needs right now. In fall, fibre-rich vegetables and fruits can help ground your digestion, strengthen immunity, and keep energy steady as the days get shorter.

This season, fill your plate with fibre-rich favourites like:
🍎 Apples – a source of pectin, a prebiotic fibre that feeds your good gut bacteria.
🍆 Winter Squash – rich in soluble fibre to support steady blood sugar and keep you satisfied.
🍅 Tomatoes & Peppers – colourful veggies packed with fibre and antioxidants that reduce inflammation.
🥕 Carrots – great for digestion and supporting estrogen detox pathways.

✨ Fibre doesn’t just support digestion and gut health—it plays a powerful role in hormone balance, satiety, energy levels, and overall health and well-being, making it especially important during midlife and menopause.

💬 What’s your favourite fall veggie (or fruit!) to enjoy this season? Remember, every colourful bite is an opportunity to fuel your gut, balance blood sugar, and support your hormones naturally.

09/12/2025

🍂 Let’s Reset Our Digestion This Fall🍁

As the seasons shift, our bodies naturally crave balance. Fall is the perfect time to reset your gut health—especially during menopause, when seasonal changes, hormonal shifts, and lifestyle transitions can disrupt the gut microbiome. Prioritizing our gut health in the fall can support immunity, hormone balance, and digestion as we move into the colder months.

Here are a few ways to gently reset your gut this fall:

🥗 Add fibre-rich seasonal produce – Think squash, apples, Brussels sprouts, and root veggies that feed your beneficial gut bacteria, lower inflammation, and support a healthy gut microbiome

🥬 Enjoy warm, comforting fermented foods – Sauerkraut, kimchi, or miso soups provide beneficial probiotics to your gut

🌸 Support estrogen detox with gut-boosting nutrients – Cruciferous veggies, flaxseeds, and leafy greens help your body process hormones naturally

☕ Limit caffeine – Too much caffeine can disrupt sleep and digestion

😴 Prioritize sleep – Getting enough sleep helps support gut repair and hormone regulation

🕰️ Eat in line with your circadian rhythm – Focus on eating larger meals earlier in the day and progressively smaller meals as the day goes by, prioritizing nutrient-dense foods, eating regular balanced meals, and avoiding eating late-night meals can enhance digestion, nutrient absorption, gut microbiome, blood sugar regulation, hormone balance and overall well-being

💧 Stay hydrated – Water is essential for keeping digestion moving and supporting detox

🍽️ Practice mindful eating – Slow down, chew well, and take time to savour your meals to reduce stress on your gut

🚶‍♀️ Move daily – Gentle walks, yoga, or strength training keep digestion active and support blood sugar balance

💆 Manage stress – Deep breathing, journaling, or meditation calm your nervous system and benefit your gut

Fall is an invitation to slow down, nourish deeply, and create habits that support your whole body, inside and out.

🩷 Which of these gut-friendly habits are you focusing on this fall?

08/27/2025

What is your favorite fermented food? 🤔

Fermented foods have been enjoyed for centuries, not only for their unique flavors but also for their powerful health benefits. For women in menopause, they can be especially supportive.

Fermentation creates beneficial bacteria known as probiotics, which help support gut health. A healthy gut can improve digestion, reduce bloating, and strengthen the immune system. During menopause, when hormonal changes may affect digestion, sleep, and even mood, nurturing gut health can make a real difference.

Fermented foods also help the body absorb nutrients more effectively, supporting bone strength, steady energy, and overall well-being. They can even help calm inflammation and bring the body back into balance.

There are many types of fermented foods to explore, including yogurt, kefir, sauerkraut, kimchi, miso, tempeh, kombucha, and pickled vegetables. Each offers unique flavors and benefits, and adding variety keeps your meals both nourishing and exciting.

Now it’s your turn, what fermented food do you enjoy most? Let's inspire each other to nourish our gut health and our bodies! 🩷

08/19/2025

Supporting your gut is one of the kindest things you can do for yourself in menopause.

During menopause, your gut health plays an essential role in supporting digestion, balancing hormones, and boosting overall well-being. Incorporating gut-friendly foods into your day, and enjoying them as part of a balanced diet, can help you feel more energized, balanced, and at ease in your body.

Here are 5 gut-friendly foods to add to your diet today:
1. Fermented Foods (yogurt, kefir, sauerkraut, kimchi)
2. Leafy Greens (spinach, kale, Swiss chard)
3. Flaxseeds
4. Berries (blueberries, raspberries, strawberries)
5. Legumes (lentils, beans)

These foods can help regulate digestion, reduce inflammation, nourish your heathy gut bacteria and balance your microbiome. Supporting your gut health can be both delicious and nourishing, when you choose foods that love your body back.

If you are looking for personalized nutrition support and guidance on your menopause journey, I am here to help. Together, we can create a nutrition and wellness plan that supports your gut health, as well as your body’s unique needs, goals, and lifestyle. Whether you want to improve digestion, manage energy levels, balance hormones, or simply feel more confident in your food choices, I can provide practical guidance tailored to you. You deserve to feel your best and to thrive through menopause. Let me help you get there.

🌼 chrononutritionist.com

08/15/2025

Healthy Bones, Starts With A Healthy Gut! 🥑

Bone health is a key concern during menopause. As estrogen levels decline, the body’s ability to maintain bone density naturally decreases, increasing the risk of osteoporosis. While calcium and vitamin D are essential, there is another important factor in bone health and strength: the health of your gut microbiome.

A diverse and balanced gut microbiome helps the body absorb and utilize nutrients critical for bone health, including calcium, magnesium, and vitamin K2. Certain beneficial gut bacteria can also produce short-chain fatty acids that may reduce inflammation and support bone-building cells. Conversely, an imbalanced gut can impair nutrient absorption and contribute to chronic inflammation, both of which may accelerate bone loss.

Supporting your gut health during menopause is not just about digestion. It is also about supporting strong, healthy bones.

Here are 4 ways to support your gut health in menopause:
• Eat a variety of fibre-rich plant foods throughout the day 🍎 to nourish beneficial bacteria
• Include fermented foods like kefir, sauerkraut, or miso for probiotic support
• Avoid excessive added sugars and ultra-processed foods that can disrupt microbial balance
• Stay physically active to promote both bone strength and a healthy microbiome

By caring for your gut, you are also investing in the long-term health of your bones. A balanced approach to diet, lifestyle, and exercise can make a significant difference in how your body transitions through menopause and beyond.

Address

Kitchener, ON

Opening Hours

Monday	11am - 7pm
Tuesday	11am - 7pm
Wednesday	10am - 7pm
Thursday	11am - 7pm
Friday	11am - 7pm
Saturday	11am - 7pm

Telephone

+16474926430

Website

https://www.chrononutritionist.com/

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