Pamela Groh Nutrition

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Pamela Groh Nutrition

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Registered Holistic Nutritionist & Undiet Coach

Helping women develop a healthy and balanced relationship with food, fitness and your body
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Book an intro call 👉 https://www.pamelagroh.com/contact-me

07/17/2025

One of the most beautiful and humbling things my profession has taught me is that we should never judge how good someone has it based on their outer appearance.

In the early stages of my career, one of my clients was a model.

Stunning on the outside. Falling apart on the inside.

While everyone was praising her for her looks, in silence, she was battling a few things including debilitating IBS, addiction to alcohol and an eating disorder.

Trying to keep up with beauty standards was making her sick.

Every compliment on her banging body put more pressure on her and drove her further from healing.

I know that as women, we feel the incredible pressure to conform to crazy beauty standards.

But please, don’t sacrifice your health in the name of beauty.

If weight loss, toning, and glowing are costing you your peace;

Draining your energy, your wallet, and your joie de vivre, then...

What’s beautiful about that?

Healthy women are happier women, even if we don’t fit size 4 or 6 🤍

07/15/2025

Summer for me is nature’s designated time for slowing down and an invitation to re-evaluate my goals and life in general.

This is more of a recent perspective and permission I’ve given myself over the last few years. I used to be the person who never slowed down, and as a result, I would find myself run down, overworked, and slightly unable to enjoy the simple moments.

Looking back, there was the fear that if I slowed down, I would lose momentum and all my good habits would go out the window.

But now, I see rest as an integral part of living a life of health and balance.

It is during rest that our priorities become clear. Giving myself permission to rest and relax has taught me that as strange as it sounds, health, good habits, and even productivity thrive in simplifying.

These are 5 simple health-centered habits I love to embrace in the summer months that truly energize the mind, body, and heart ❤️

How about you? Are you also embracing a slower pace this summer?

06/30/2025

Who's with me? 😇

06/20/2025

It’s true, girls just wanna have fun (especially in the summer)

But for many of us, having fun and staying healthy seem opposite concepts.

They could be… when we associate staying healthy with being perfect, looking perfect, AND feeling perfect (hello optimizers👋).

But what if we expanded our definition of health to include other VERY important aspects beyond eating the right foods, exercising every day, and looking a certain way?

Beware of toxic wellness trends 🫣

Being a healthy person goes beyond what you eat, how many workouts you bank this week and looking like the perfect image of health

Here’s a few things I invite you to consider:

🤔 Are you skipping get togethers for fear that your “healthy” foods won’t be available?

🤔 Are you carrying your “clean” foods and drinks everywhere because you think everything else is processed full of toxins that are harmful to your health?

🤔 Do you rather stay in so you can wake up early to hit the gym before your workday starts, or are you just too exhausted to go out because you’re overtraining and over excreting yourself?

You don’t need anyone’s permission but your own to enjoy the season.

Tell yourself that it is ok to relax and live a little, chill, and trust that your body will stay in balance without you having to control everything.

Take it from someone who skipped too many fun summers in the name of health only to realize health is so much more than eating the right food and doing all the workouts

Sending summer love 🩷

P

#2025

06/03/2025

I usually keep these stories exclusive to my community of subscribers, but the response was overwhelmingly positive, so I decided to share this one more widely.

I received so many messages saying this was what they needed to hear that day or that the message was relevant and helpful, so here we go ❤️

The full story is on my blog www.pamelagroh.com

05/27/2025

I wish I could take credit for what I’m writing today, but I have to thank for the kind reminder 🙏

I subscribe their weekly newsletter and this morning’s topic was about “Celebrating YOU”

A reminder to stop, every once in a while, to appreciate all we’ve accomplished, big and small.

I don’t know you but I’m certainly guilty of failing to celebrate my own victories and accomplishments.

There’s the ambitious, “eyes on the price” side of me. I love her. She drives me to always stretch, reach and grow 🩷

But let me tell you, sometimes she forgets to stop and smell the flowers.

This week already, I accomplished something. It may be silly to some people but for me, it was important and yes, I did it!

This year so far, I accomplished SO much, both in my personal as well as professional life (did you know I launched a new program??? It’s called Nourished & Grounded, it is AWESOME. Women are already seeing incredible results! 👆 )

And guess what, if it wasn’t for that email reminding me to take a moment to just notice and appreciate my own progress, I may have gone another week without doing it so.

What is something big or small you’ve done well lately? Take a moment to celebrate yourself ❤️

&grounded

05/08/2025

Life lately 🌸💛

05/02/2025

Have you ever thought maybe increasing body confidence is less about changing the way our body looks and more about the thoughts and relationship we have with ourselves?

Culture tells us body confidence is found by improving our looks (e.g., losing weight, becoming more fit and toned, having youthful hair & skin, or let’s face it, all of the above)

But trust me, none of these things will ever be “enough” unless our inner world (thoughts, feelings, and emotions) are rooted in what truly gives confidence...

which is the acknowledgment that we are inherently worthy, beyond the shape, form, and weight of our bodies.

And to avoid any confusion, this is not to suggest that we are to neglect how our body looks.

Because our bodies are our vehicles for going through life, I do believe it’s important to take good care of them.

However, there is a major difference between taking care of ourselves and our bodies and depending on them looking flawless and polished at all times in order to feel worthy as a person.

Like most things in life, it’s about balance.

I’m sharing with you a 5-step exercise to increase body confidence that has nothing to do with changing the way your body looks on the inside but instead

focuses on cultivating a mindset that fosters inner peace and more body acceptance.

Increasing body acceptance and building a healthier body image is a journey that, for most of us, requires developing new skills, new ways of thinking, and practice but is completely possible.

I invite you to sit down with your journal and try the exercise.

In my new program Nourished & Grounded, I would guide you through an in-depth process of building body acceptance and a healthier relationship with food, all the while taking amazing good care of your health 🫶

To learn more, you can visit this page >> Nourished & Grounded

04/17/2025

Oooops, that was a longer break than what I had anticipated 😁

ALL good over here, though. I’ve been working hard behind the scenes and having a little fun, too.

A bit of traveling

A bit of dancing

A bit of b-day celebrating

And a whole lot of family & friends time

The thing is…

A girl needs to catch a break every once in a while.

Stay tuned, though. I haven’t just been bumming around (not that there would be anything wrong with that).

One always comes back better & stronger from a good rest 😘

02/05/2025

There are so many sneaky ways food rules infiltrate that even as a non-diet nutritionist, I have to keep my eyes open 🧐

Recently, I noticed I still had a few food rules lingering and wasn’t really aware of them…

But now that I realized, I want to challenge myself to break them.

It isn’t about rebelling for the sake of it…

It’s about deepening my trust in my body and not letting food rules, diet & wellness culture be the lens through which I make decisions.

How about you? Do you still follow any of these rules?

01/17/2025

Have you ever found yourself going through a full pack of rice cakes or maybe a bunch of those low-calorie snack-y things thinking this is the “smart” choice…

Only to realize there seems to be no amount you can eat of these and actually satisfy the craving?

Believe me, you are not alone!

Although they may seem like a good choice (marketer love to label them “smart, sensible and guilt-free”) there are 2 big reasons why these low-calorie foods may not be such a great idea after all:

1.     They have little to no nutrition: if you need a snack because you are hungry for fuel, these low-calorie snacks will keep you munching without getting what your body is really asking for, which is nutrients.

2.     They reinforce the cycle of food guilt: this is one of my biggest pet peeves with low-calorie processed foods. These foods are engineered to make us crave them and pursue them in a way that for many people feels like an out of control experience. Soon after you go through tons of food, the guilt and shame kicks in. And then, of course, most people go through it again and again.

What most women are left with after consuming these foods is that icky feeling of both physical and emotional dissatisfaction.

What to do instead of reaching for low calorie foods?

a)    Next time you’re hungry for a snack, you may be better off skipping the low-calorie options and eating something that will actually nourish and satisfy you.

AKA, eat what you’re really hungry for!

b)    Work on your relationship with food instead of cutting down on calories. Realize these choices come from the fear many of us have around food, but it doesn't have to be that way. Food can be your friend :)

By the way, what’s your favorite snack?

#

01/09/2025

Think about it…

If diets really worked, it would mean you do them once, you succeed, and then move on with your life.

Except it pretty much never goes that way.

The thing with diets is that they are specially designed to make people fail because when we do, we are much more likely to experience emotions such as frustration, anxiety, and depression.

And when we experience these kinds of emotions, we are much more likely to buy again.

Buy a new piece of equipment, a new crash program, a new boot camp…

In 2024, the global weight loss market reached $165.5 billion USD and is expected to grow to $399.3 USD billion by 2034.

This rate of expansion is only possible through the use of the most cutting-edge technology, innovation, and advanced marketing strategies, as well as the endorsement from influential and powerful people.

That, and the problematic reality that a large percentage of healthcare professionals are very much in the dark when it comes to their own weight bias, fatphobia ( ) and their own disordered eating endorsing practices.

And this is a big problem.

That’s why I think the best use of our resources (especially time and energy) is to strengthen our own confidence and reinforce a better body image.

When we focus on tapping into our own self-worth (which is inherent to us, not depending on our body size), we will be less tempted to want to shrink our bodies.

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Ottawa, ON

Website

http://www.pamelagroh.com/

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Holistic Nutritionist R.H.N.

Find ease & peace with food and your body 🙏 UnDiet method 💛

I am a Holistic Nutritionist and UnDiet Expert with an online private practice and I am on a mission to help women quit diets for life and find ease and peace with food and re-build their relationship with eating and their bodies.

My work is inspired and informed by my experience working with women in my private nutrition practice, my training as both a Nutritionist (R.H.N) and a Sociologist (MA), and my own ever-evolving relationship with food and my body.

After dieting almost half my life, I decided there had to be other ways to cultivate a healthy weight and a strong, vital body so I set myself on mission to figure it out. In this process, not only I transformed my own body and mindset around food, but also discovered my passion for natural nutrition, body movement, and above all, being a champion for other women who like myself, have hit “diet” bottom. In addition to coaching women in my private practice, my happy place is the dance floor where I can get out of my head and into my body.

Ottawa River Integrative Mental Health
201 McLeod Street