OptimizeCoaching

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OptimizeCoaching

We are a team dedicated to helping educate and coach people to live a healthy lifestyle and achieve optimal health.

We have a passion for health and fitness, are lifelong learners and hope to share our knowledge to help make a positive impact!

07/18/2025

As nutritionists, we believe that starting your day with a well-balanced breakfast is key to fueling your body and mind!

🌅 Why is it So Important?
A healthy breakfast kick-starts your metabolism, keeps your energy levels stable, and enhances your focus throughout the day. When you nourish your body in the morning, you’re setting a positive tone for your food choices moving forward.

🥣 What Should a Balanced Breakfast Include?
Aim for a mix of these essential components:
1. Proteins: Meat, Eggs, Greek yogurt, or nut butter to keep you feeling full.
2. Healthy Carbs: Whole-grain bread, oatmeal, or fruits for sustained energy.
3. Healthy Fats: Avocado, nuts, or seeds for brain health and satiety.
4. Vitamins & Minerals: Fresh fruits, leafy greens, or smoothies to boost your immune system.

🍳 Quick & Delicious Ideas:
- Overnight oats topped with berries and almond butter.
- Scrambled eggs and turkey bacon with spinach on whole-grain toast.
- A smoothie bowl with protein powder, banana, spinach, and a sprinkle of chia seeds.

What did I have?

Pictured above is two eggs with herbs and fried onions, a black bean veggie burger, feta, sauerkraut, and my first home grown tomato! 🍅

Remember, breakfast doesn’t have to be a chore! Get creative, make it colorful, and enjoy every bite. Your body will thank you! 💚

What’s your favorite breakfast recipe? Share below! 👇

04/22/2025

✨ What Actually Matters for Your Health ✨

It’s easy to get caught up in the noise — fancy supplements, cold plunges, 10-step morning routines, or stressing over one missed workout.

But here’s the truth ➡️ Sustainable, holistic health is built on the basics done consistently:
✅ Proper sleep
✅ Stress management
✅ Moving your body regularly
✅ Balanced macronutrients
✅ Whole food choices (hello 80/20 lifestyle!)
✅ Consistency over perfection

💥 Forget what time you eat, other people’s opinions, or what you did yesterday — Don’t sweat the small stuff — stay committed to the bigger picture.

Let’s simplify and optimize. 🙌

04/12/2025

Your two local Nutritionists at your service 🫡😜

Pick your coach and receive a complimentary buddy! Just kidding, but how cute are these?

03/11/2025

It’s still soup season! What’s your favorite go to?

We love easy sheet pan soups! Bake all the ingredients, blend, and season to your liking! This week was a warming butternut squash and carrot soup 🍲

03/06/2025

Here’s another way to use cottage cheese that you didn’t know you needed 😎

High Protein Jalapeño Bagels 🥯⬇️

• 1 cup full fat cottage cheese (optional: blend for smoother texture)
• 1 cup all-purpose-flour
• 2 tsp baking powder
• 1/4 cup shredded cheese
• 1/2 jalapeño (I used pickled)
• extra cheese and egg wash for the top of the bagels

1. Mix all the ingredients in a bowl
2. Quarter in to 4 pieces and shape into bagels
3. Bake at 375F for 28-30 minutes
4. Enjoy!

03/04/2025

🧠🍽️ How Your Diet Might Be Messing with Your Mental Health

You know that sluggish, anxious, foggy-brain feeling that sneaks up on you? Your diet might have more to do with it than you think. Let’s break down five common eating habits that could be throwing off your mood. (Read our slides above 🤓)

The Bottom Line: Your mood is heavily influenced by what’s on your plate. Nourish your brain like you would the rest of your body, and you might just feel the difference.

💛 Which one of these habits do you struggle with the most? Drop it in the comments! ⬇️👇

12/02/2024

3 Reasons to hire a Holistic Nutritionist ✨

Personalized Support: We treat each client as the unique individual they are, taking all factors into account when providing advice. Everyone's lifestyle is different, and what works for one person could be entirely unrealistic for the next.

Root Causes: We don't believe in putting bandaids on problems; it's important to us to look at not only what the issues are, but also what is causing them so we can make long term progress.

Education: We want our clients to understand why we are making recommendations, learn how to navigate through all the information they see out there, and be able to make the right choices to suit their goals in various real life scenarios.

Want to learn more? Let's chat 😊

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11/29/2024

✨ Black Friday Sale Alert! ✨This year, give yourself or a loved one the gift of health and wellness! 🌱🔥 What’s the deal? ✔️ FREE Consultation with any of our testing services (Hair Mineral Analysis, Food Intolerance Testing, Cortisol Hair Analysis, Hair Testosterone Testing, Breast Milk DHA Testing).✔️ 1 FREE Month when you sign up for our Kickstart Your Health Program!💡 Start your health journey today! DM us for more info if you’re interested! 💪🏼📅 Offer ends soon—don’t miss out on this opportunity to prioritize YOU!

11/24/2024

There is SO much information and advice out there now about how to improve your health and achieve body composition goals - which unfortunately can be very overwhelming and lead many people to experience decision paralysis.
What's easier - deciding between 2 ice cream flavours or 18?The more options you have, the more difficult it becomes to choose the "best" one.
So, if you're at a place where you know you need to make changes but are confused by all the conflicting advice...let's simplify it.
Step 1️⃣ is to put your focus on whole, natural foods.🌱 Don't worry about the posts you saw stating that fruit is too high in sugar, that meat could be inflammatory, or even counting your macros at this point. Think 80/20 - you don't need to be perfect.
Start by shopping the perimeter of the grocery store, and you shouldn't have much trouble. We know convenience is important too - so when you look at packages pay attention to the ingredients. Ask yourself: if I were to make this at home, are these ingredients that I would use? Chances are you don't have any Tartrazine, High fructose corn syrup, or Sucralose in your kitchen.

All that said, we're aware that even this advice is not as simple as it sounds. The food industry has various marketing tactics to convince you their products are healthy, and many of these additives have multiple names🤯
We're passionate about helping people navigate these issues so they can become their healthiest selves - if you're feeling stuck, send us a DM to learn more ✨

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11/20/2024

Raise your hand if you've been personally victimized by the misinformation about red meat! 🙋🏼‍♀️

We have all heard about how we should avoid red meat as it can cause heart disease, cancer, high cholesterol etc...however this simply is not the case. Although many studies have supported these claims - it is important to remember 3 things:
1. There is no such thing as a perfect nutrition study as it is nearly impossible to control all variables.
2. There is nuance in everything health and diet related.
3. Correlation does not equal causation.

So, here are some reasons why quality red meat should absolutely have a place in a well balanced diet ⬇️

- It is one of the most bioavailable sources of amino acids and therefore is an excellent source of protein
- Contains a variety of essential nutrients such as: iron, zinc, selenium, b vitamins, magnesium, K2 & omega 3's
- Is yet another food in which humans have been consuming for 1000's of years. I've said it before and will say it again - these are not the foods we need to worry about!

Ideally, we want to be opting for organic, grass-fed beef when possible (we aren't advocating for McDonald's burger patties here😅). Any health concerns surrounding beef will typically be in association with highly processed and/factory farmed meat.

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10/25/2024

Going to take a quick moment to brag that I (somehow?) won 1st place female in my second 50 km race 🤗

But that's not the point of this post - this is a message to those that doubt themselves, and say things like "wow I could NEVER do that". Which is what I used to say when I heard about these races, but then I did it 🤷🏼‍♀️

We're all much more capable than we think, and the only way to prove it to yourself is to do some really hard s**t. Growth does not happen inside your comfort zone. So whatever goal you have that seems impossible...accept that it is going to be hard and give it your best shot.

Get comfortable with being uncomfortable 💪🏼

On another note, if you have an athletic event you're preparing for...your nutrition plan is just as vital as the training. Send us a DM if you want to learn how to properly fuel your performance and recovery - and maybe even win 😉

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10/22/2024

High Protein Potato Salad!!

This was an experimental recipe because I had very limited ingredients😅 But it turned out amazing!

Here's what you'll need if you want to give it a try ⬇️

- 10 small red potatoes
- 1 medium yam or sweet potato
- 4 boiled eggs
- 1/2 cup cottage cheese
- 1/2 cup greek yogurt
- tsp olive oil
- salt to taste + any spices you like
- any veggies you want (I used spinach, red pepper & onion)

Step 1: Boil and cool the eggs & potatoes
Step 2: Blend the yogurt, cottage cheese, olive oil and spices until creamy
Step 3: Chop your veggies and combine all the ingredients

PS. Did you know potatoes are one of the best sources of potassium (even higher than bananas!)? When they are cooked and then cooled they also provide a great source of resistant starch - which feeds healthy gut bacteria and helps balance blood sugar 🤗

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Address

440-2980 Island Highway N
Nanaimo, BC
V9T5V4

Website

http://www.optimizecoaching.ca/

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