The Nourished Executive

03/29/2026

How do you prep for the week? For me that includes making a few things that are nutrient-dense.

This weekend I found this recipe for a Carrot Muffins on Facebook. As I never go by the book I completely changed the recipe.

My sister was also dropping by for dinner. I wanted to share some extras with her to help with her return to work, following Spring Break, a little easier.

It is amazing the simple things that make a big difference to our week.

These muffins are nutrient-dense, gluten-free, dairy-free and with a vegan option, with several nuts and seeds. These fats truly make our brains happy.

As these are made with whole foods they must be kept in your fridge or freezer. In the attached recipe I also include some of my favourite brands - Namaste Gluten-Free Perfect Flour Blend and a wonderful Vancouver Island company.

Curious how you make your week a little easier?

Recipe is attached.

Hope you enjoy this.

Be kind
Be patient
Be nourished in all you do.

The Nourished Executive Place TradingNamaste Foods

03/29/2026

Our schedules are often filled with meetings, appointments, travel and so much more. When a meeting or appointment is cancelled or postponed, what if you did not fill this time?

Instead, used this time to pause.

To connect with yourself.

Enjoy an impromptu lunch or coffee.

Take time to be nourished by the gifts of nature.

Last week this happened. A few meetings changed and this left a space in the day. My husband and I, and yes our four legged girl, took this time to enjoy lunch at the lake over a campfire.

The next meeting that is cancelled, what if you took that time to be?

We may not always be able to enjoy a lunch over a campfire.

What can we consider instead of another meeting?

Perhaps extend an invitation for lunch or coffee/tea.

Enjoy a walk.

Just pause.

Spend time with your spouse.

Your body mind and spirit will thank you.

A few photos from our impromptu lunch.

And yes, we do have a cheeky dog.

Be kind

Be patient

Be nourished in all you do.

03/28/2026

Always a true joy to share insights on our new cookbook "Our Favourite Things - Collection of Gluten Free Goodies"

This is more than a cookbook and highlights my journey of building Project Me, my rehab team. Learning to learn again, from an accident, and includes photos, quotes, and stories

Whoever thought rehab in the kitchen was a real thing?

This started with my talented physio Klara Schwab encouraging me to take a recipe, make it more nutrient-dense, then type it up.

The nutrition police may have a few words for me as a few recipes have sugar.

I highlight who inspired each recipe

Such as

Rita Ernst Ignite Your Extraordinary and now the Cranberry Apple Muffins

Joanna Brown Rejoice Nutrition & Wellness Inc. and now the Orange and Cacao Nut and Seed Bark

Rob Domeij's recipe in the LMS Reinforcing Steel Group
Family Cookbook and now the Pecan Peanut Butter Cookies

Tessa Fisher's with Salted Plains, now the Pumpkin Seed and Almond Butter Nourishing Oat Bars

And others

I also feature some of my favourite brands

Namaste Foods
Gathering Place Trading
The Denman Island Tea Company

Highlighted with each recipe are photos from throughout BC.

Cost is $18.99 Canadian, plus gst
Shipping in Canada is $5.00

To learn more reach out.

As always

Be kind
Be patient
Be nourished in all you do.

The Nourished Executive

03/20/2026

Sharing our recent newsletter.

https://mailchi.mp/093bafa3fd98/creating-welcoming-gatherings-and-events

This month I talk about:

Creating Welcoming Gatherings and Events and also include a thought from the talented Lorin MacDonald, CM, OOnt, LSM, JD

Featured recipe - Kale and Quinoa Salad with Crisp Celery, Plumped Cranberries and Lemon Dressing, by Cookie and Kate.

Recent Podcast I was part of: The Wisdom Project. A true gift to spend time with Noi Ha Nguyen and share some of the lessons in wisdom I have learned. https://www.youtube.com/watch?v=tbGsdtjU1ow

A few more updates on the cookbook.

The recent book I read, and just loved: The Other Side of Change - Who We Become When Life Makes Other Plans, by Maya Shankar This is such a beautiful book and one I highly recommend.

Hope you enjoy this month's newsletter.

If you would like to revisit any of these newsletters, please check out https://allmylinks.com/sharonksummerfield

As our flowers are starting to bloom, included a bloom from our garden being kissed by a recent rainfall.

Be kind

Be patient

Be nourished in all you do.

The Nourished Executive

03/18/2026

It continues to be such a gift to be in community talking about my new cookbook "Our Favourite Things - Collection of Gluten-Free Goodies"

For those on Vancouver Island, on May 2nd, 2026 in Celebration of Mother's Day, I will be part of the Mother's Day Event with the talented ceramic artist Heather Goldminc of Clayworks Studio in Lanzville.

I will be featuring my new cookbook with a few tasty gluten-free goodies. As the tart sized "Healthier Nanaimo Bars' were such a hit, at the Wellnessnews Central Vancouver Island Wellness Expo, I will also be featuring these.

For more information on this event and the book, please reach out. I will share more updates as this event gets closer. If you are not familiar with Heather Goldminc's work, check out her website https://heathergoldminc.store/

Heather Goldminc is one of the most collected clay artists in North America. Designer for Blue Sky Clayworks for 25 years and owner of Clayworks Studio located on Vancouver Island, Canada

This is the link to learn more about "Our Favourite Things - Collection of Gluten-Free Goodies" https://www.nourishedexecutive.ca/new-cookbook-our-favourite-things-collection-of-gluten-free-goodies/

As always,

Be kind

Be patient

Be nourished in all you do.

02/27/2026

Looking forward to being part of the Wellness Show tomorrow, Feb 28th at Beban Park in Nanaimo.

As I always enjoy shows that include food I will have samples from my new cookbook Our Favourite Things - Collection of Gluten Free Snacks.

At the table for The Nourished Executive we will feature:

My new cookbook
Photocards, featuring my photography
Rose and Lavender Infused oil from my garden
And snacks. In the afternoon I will have a few samples of tart sized Healthier Nanaimo Bars.

We also have a draw prize that includes

My new Cookbook
Photocards
Notebook filled with quotes
Tea mug and Diffuser
Rose and Lavender Infused Oil
and, Nourishing Botanicals Tea (https://www.instagram.com/nourishmentbotanicals/). A special thanks to Lee Bougie for the tea contribution, one of the talented teachers I had at the Canadian School of Natural Nutrition.

If you are in Nanaimo please do drop by after 10 am and say hello.

A special thanks to a good friend who shared her recommendation on the Rose Infused Oil. Not only is this oil very nourishing, it also may be helpful with Cold Sores. I do not get cold sores very often. When I do I use the Rose Infused Oil and cold sold is gone very quickly.

Teresa Ostman always does a beautiful job in making this show happen.

PS if you would like to learn more about the cookbook, please do reach out.

As always

Be kind
Be patient
Be nourished in all you do.

@

02/24/2026

Highlight of my new gluten-free cookbook "Our Favourite Things"

02/24/2026

What if 2026 was the year we shared more about others who have inspired us? Talked about the great work others are doing in rooms they may not be part of. And, the difference that many are making.

For the last number of months, I have been working on a Cookbook - Our Favourite Things - Collection of Gluten-Free Goodies. This is not just a cookbook, it is so much more.

As many of you know I was in an accident in 2018, that seriously disrupted my life. I continue to discover those ways to learn to learn again.

I had the true joy to work with a talented physio Klara Schwab for several years. She encouraged me to take a recipe, make it more nutrient-dense, and then type it up. This became the start of these recipes and how I learned to type again. Whoever thought rehab in the kitchen was a real thing?

I call my recovery journey "Project Me". Similar to how you build an infrastructure team, this is how, I continue to build Project Me that includes Physio, 1:1 Pilates, Acupuncture, Massage and Lymphatic Drainage.

For each recipe, I share a story where the inspiration came from. A few examples:

The Cranberry Apple Muffins inspired by Rita Ernst, author of Show Up Positive

Orange and Cacao Nut and Seed Bark inspired by Joanna Brown

Pecan Peanut Butter Cookies, inspired by Rob Domeij's recipe in the LMS Reinforcing Steel Group Family cookbook.

As so many love Nanaimo Bars, I was on a quest to make a "Healthier Option".

Grateful to Ian Rokeby for his original critique of the Lemon Tarts that took many years to perfect.

I also include some of my favourite brands like the The Denman Island Tea Company that is featured in the Earl Grey Shortbread and Gathering Place Trading that is featured in several recipes.

Our Favourite Things also includes photography from throughout BC and some of the quotes that always speak to me from Rita Ernst, Gail Kraft Tara Mohr Rhonda Victoor Susanne Madsen to mention a few.

Like many projects these come to life because of a beautiful team.

A Special thanks to:

Tracy Ford and Esther Sarlo - Because YOU Matter for their amazing editing talents

Anne Dunnett for her amazing design talents, in bringing this project to life.

Bart van der Linde at In-Print in Vancouver.

And, to all those who have continued to taste test as these recipes came to life.

I have shared a few recommendations from three members of "Project Me" from Klara Schwab Teresa Nieman and Olivia Jopp

Cost is $18.99 plus gst, Canadian.

I will be at the Wellnessnews Central Vancouver Island Wellness Show in Nanaimo at Beban Park, where I will have samples of goodies to try and copies of this cookbook.

Consider the ways you can share who has inspired you?

Who can you introduce another person to?

Perhaps talk about the work of another person in rooms they may not be part of. You never know the difference this may make.

As always,

Be kind

Be patient

Be nourished in all you do.

The Nourished Executive

02/11/2026

Do you ever have a craving for a Ginger cookie with a pronounced ginger flavour?

That has been me this last week.

Tried picking up a gluten-free Ginger Snaps at our local natural food store. The ingredients did not sit well with my tummy.

So yesterday, as I rarely go by the book I created my own.

I replaced the sugar with Date Paste
Added Crystallized Ginger from Everland Natural Foods
Used both Gluten-Free and Almond Flour.
Added spices from

Stored these in the freezer to enhance the ginger. So tasty.

Recipe
3/4 cup Shortening or Butter
1 cup Date Paste
1/4 cup Molasses
1 cup Gluten-Free Blended Flour
1 cup Almond Flour
2 tsp Baking Soda
1 tsp ground Ginger
1/2 cup Chopped Crystallized Ginger
1 tsp ground Cinnamon
1/2 tsp ground Cloves
1/2 tsp ground Cardamom

1. Preheat your oven to 350 (F) and prepare your cookie sheet.
2. Add 1 2/3 cups Dates to your blender. Boil water. Pour water over your Dates and let sit for 30 minutes.
3. Drain most of the water. Then blend the Dates. This is your Date Paste.
4. Add all ingredients to your mixing bowl. Wet ingredients first. Then dry. Mix well.
5. To make this vegan replace eggs with Flax Eggs.
6. Using a teaspoon, place dough on prepared cookie sheet.
7. Bake for 10 to 12 minutes.
8. Remove from oven and place on cooling rack.
9. Once cooled, store in a container in your freezer. As these are a softer cookie, you can eat these directly from the freezer.

Perfect to enjoy with afternoon tea.

What will you enjoy with afternoon tea?

Be kind
Be patient
Be nourished in all you do.

The Nourished Executive ?

02/01/2026

Are you in the Nutrition and Wellness Space? Looking to attend a great conference? Highly recommend attending the Canadian Holistic Nutrition Conference in April (in Calgary) and/or in May (in Toronto). Canadian School of Natural Nutrition Canadian School of Natural Nutrition Alumni Association

A little story. Last year, I attended the conference in April held in Calgary. Amazing speakers. Great to connect with so many in person, I had met virtually. Following the conference my husband and I went to Studio Bell - Home of the National Music Centre. Five floors of history, featuring Canadian Musicians. The architecture is stunning. The instruments. Practise Rooms. Seeing the history and learning about others was such a gift.

I discovered the work of Jennifer Buchanan who is a talented Music Therapist and with her team they are developing Canada's first Music Informed App. Check out her website: https://jbmusictherapy.com/

As Jennifer is also an author I picked up two of her books, Wellness Incorporated and Tune In, which I loved. Once I returned home I reached out to Jennifer and had a wonderful conversation around the role of music, healing and managing pain.

Just learned Jennifer Buchanan is one of the speakers at this year's Canadian Holistic Nutrition Conference being held in Calgary. Excited to attend and meet Jennifer in person.

If you are interested in learning more about this conference, please do reach out. Check out this link: https://www.csnnalumni.org/chnc-2025/?ap_id=2026CSNNAA_NE

To the love of continued learning.

Grab Your Ticket to Save Your Spot! This year’s conference will be held in Calgary and Toronto, and is open to all wellness practitioners as well as the public. View Speakers View Exhibitors 17th Annual Canadian Holistic Nutrition Conference Holistic Nutrition: Exploring the Spectrum of Wellness C...

01/29/2026

What inspires you?

Yesterday, I saw this wonderful recipe that Joyous Health shared for a Lemon Poppyseed Loaf.

As I never go by the book, I made a few changes.

Added Blueberries instead of Poppyseeds
Added Sliced Almonds
And increased the Lemon Juice and zest just because.

What if we shared who has inspired us to create something new? What if we talked about the work of others in rooms they are not part of? More to come on this.

For now, my version of this Lemon Blueberry Loaf. So easy. No added sugar. And healthy amounts of protein. And yes you can make this Vegan by replacing the eggs with Flax Eggs.

Ingredients
Wet Ingredients
1/2 cup blueberries
1/4 cup lemon juice
Zest from 3 large lemons
3 eggs, whisked (or Flax Eggs)
1/4 cup Greek yogurt
1/2 cup light maple syrup

Dry Ingredients
1-3/4 cups almond flour
1/4 cup h**p hearts
1/4 cup arrowroot flour
1/2 cup sliced almonds
2 tsp baking powder

Preheat oven to 350 F. Line a standard-size loaf pan with parchment paper or grease well with coconut oil.

In a large bowl, add all wet ingredients. , mix well. Then add all dry ingredients and mix well.

Pour batter into loaf pan and bake for 45-50 minutes until a toothpick inserted comes out clean.

This is a perfect addition to your morning tea/coffee or with your evening bowl of ice cream.

What has inspired you lately?

Be kind
Be patient
Be nourished in all you do.

01/14/2026

My hope for 2026. May we find those beautiful ways to come together, share, connect and help to lift one another.

Be kind
Be patient
Be nourished in all you do.

The Nourished Executive