Arriane Brunner, C.H.N, Red Deer, AB (2025)

06/01/2023

👉🏽 need help easing symptoms of PMS and want a PAIN-FREE period? or REGULATING your cycle? 🩸

👉🏽 are you trying to manage symptoms of HORMONAL ACNE, UNDERACTIVE AND OVERACTIVE THYROID, or other HORMONE/METABOLISM related conditions? 🧬

👉🏽 are you family planning and want to BOOST FERTILITY? 🤰🏻

👉🏽 want a SMOOTH TRANSITION from perimenopause to menopause? 🙋🏻‍♀️

👉🏽 are you sick of starting over with your health and wellness journey every few months and want to make SUSTAINABLE CHANGES that you can maintain FOR LIFE? 🌈

👉🏽 you have trouble figuring out what is actually healthy and want GUIDANCE ON BALANCED NUTRITION? 🥑🥥🥦🫐🍓🥩🦪🍫🫘🍗🥕🥗

Do any of these resonate with you?

If you said YES and are willing to put in the TIME and EFFORT, are ready to see a DRASTIC TRANSFORMATION in your mind and body 🦋 then Holistic Nutrition Coaching may just be for YOU, to help you take charge of your health and learn how to balance your hormones naturally!

BOOK NOW a FREE 15-MINUTE DISCOVERY CALL by clicking on my Biolink or DM me and let's chat! 💬

Yours truly,
-A

05/30/2023

❤️ Are you family planning and are trying to get pregnant the "old-fashioned" way or maybe you are currently on a fertility treatment journey?

There are a lot of things you can do to boost fertility and one of the MOST IMPORTANT one is eating in a way to optimize fertility. 🍓🫐🥥🥑🥦🥕🍠🥩🍗🧈🫘🥜

There are many reasons for fertility challenges like PCOS, endometriosis and POI, but WHAT YOU EAT CAN HAVE A SERIOUS POSITIVE IMPACT on most root causes of fertility problems. 🤔

Nutrition can make a HUGE input not just to conceiving but also STAYING pregnant, having a healthy pregnancy, support baby's health and your postpartum recovery. 🤰🏻

Foods to eat to boost fertility:
👉🏽 whole grains
👉🏽 eggs/fatty fish
👉🏽 legumes
👉🏽 healthy oils
👉🏽 healthy fats
👉🏽 probiotic rich foods
👉🏽 nuts & seeds

XO
-A

05/25/2023

🎶 Baby, Baby, Baby ooooohhhhh! 🎶

Ready to start a family?! Here are a few things to consider 👇🏽

🍼 Preparing the body for pregnancy should be considered before starting a family, ideally 3-6 months before conception, especially if you were on birth control.

🍼 Diet, lifestyle, environment and reducing exposure to toxins should all be considered. These factors can impact fertility, prenatal health, nursing, and general wellbeing of mom and baby.

🍼 BOTH partners should be involved in pre-conception preparation.

Infertility more commonly stems from the woman because the female reproductive system is more complex, but it can be from either partner or both.

When hormones 🧬 are out of whack 😵‍💫 , any of the necessary steps to a successful pregnancy can be affected. 🤰🏻

Low estrogen 👉🏽 light menstrual flow, failure to ovulate, lining too thin to nourish an embryo

Low progesterone 👉🏽 no ovulation, excessive menstrual bleeding

Low LH and FSH 👉🏽 excess dieting, 10% or less total body fat

Overactive thyroid 👉🏽 may result in difficulty conceiving

Underactive thyroid 👉🏽 may result in infertility

Want to learn more? click on my Biolink or shoot me a DM ☝🏽

Yours Truly,
-A

05/23/2023

👉🏽 need help easing symptoms of PMS and want a PAIN-FREE period? or REGULATING your cycle? 🩸

👉🏽 are you trying to manage symptoms of HORMONAL ACNE, UNDERACTIVE AND OVERACTIVE THYROID, or other HORMONE/METABOLISM related conditions? 🧬

👉🏽 are you family planning and want to BOOST FERTILITY? 🤰🏻

👉🏽 want a SMOOTH TRANSITION from perimenopause to menopause? 🙋🏻‍♀️

👉🏽 are you sick of starting over with your health and wellness journey every few months and want to make SUSTAINABLE CHANGES that you can maintain FOR LIFE? 🌈

👉🏽 you have trouble figuring out what is actually healthy and want GUIDANCE ON BALANCED NUTRITION? 🥑🥥🥦🫐🍓🥩🦪🍫🫘🍗🥕🥗

Do any of these resonate with you?

If you said YES and are willing to put in the TIME and EFFORT, are ready to see a DRASTIC TRANSFORMATION in your mind and body 🦋 then Holistic Nutrition Coaching may just be for YOU, to help you take charge of your health and learn how to balance your hormones naturally!

BOOK NOW a FREE 15-MINUTE DISCOVERY CALL by clicking on my Biolink or DM me and let's chat! 💬

Yours truly,
-A

05/12/2023

Do you struggle with painful/irregular periods or experience symptoms like cramps, bloating, acne and are an emotional hot mess? 😵‍💫

Do you struggle with your health and wellness journey because you feel overwhelmed by all of the information on which diet you should be on? Paleo? Keto? Vegan? 😓

Are you struggling to maintain your weight because you can't stay consistent?

Do you need help boosting fertility? 🤰🏻

Are you experiencing symptoms of hot flashes, night sweats, vaginal dryness and moodiness? Perhaps you would like a smoother transition from perimenopause to menopause?

Are you sick and tired of feeling sick and tired? Do you want to get to the root cause of your health issue?

I AM HERE, I WILL SUPPORT YOU AND I AM READY TO HELP YOU 🫶🏾...

👉🏽regulate your cycle, ditch PMS and have a pain-free period 🩸

👉🏽repair and restore your gut so no more bloating

👉🏽balance your blood sugar so you can kick your cravings to the curb 👋🏽

👉🏽balance your hormones naturally for happy gut, energy all day, enhance mood and clear skin

👉🏽create a positive relationship with food so no more yo yo dieting, stop counting calories and no more starting over

👉🏽boost your metabolism for effortless weight loss without spending hours in the gym

👉🏽increase your chance of getting pregnant

If you are ready to put in the TIME and EFFORT and take charge of your health, connect with me and click on my Biolink or shoot me a DM.

yours truly,
-A

04/28/2023

🌙 Day 1, In my Menstrual Phase...

❄️ MENSTRUAL PHASE: (DAYS 1-6) your period. think Winter

🩸usually 3-6 days
🩸bleeding/shedding of the uterine lining
🩸low energy levels
🩸slow down and look inward

much love,
-A

04/22/2023

Happy Earth 🌎 Day friends!

Why make these swaps? Why make little changes? Why is it better for our health?

🌳BPA is commonly used in plastic food containers & many plastics

🌳BPA was shown to be a risk factor in inflammatory bowel disease

🌳BPA negatively affects gut physiology and provokes inflammation

🌳Phthalates (orthodontist-phthalates) not only found in beauty products but also found in food packaging. It is used as a plasticizer to give flexibility and durability to food packaging products. This type of phthalate are "potential EDCs that have significant potential to adversely affect human reproductive development, especially in males."

much love,
-A

04/20/2023

🌙 Day 19, in my Luteal Phase...

🍂 LUTEAL PHASE: (Day 15-28) think Fall
- usually lasts 12-14 days
- phase between ovulations and your period
- your uterine lining is preparing to shed, PMS can occur during this phase
- attention turning inward, time to nest and spend time at home 🏡

What phase are you in? Comment below👇🏼

XO,
-A

04/18/2023

Struggling with bloating?!

It's usually a sign that you don't have enough enzymes and stomach acid to break down your food. 😬

Your digestion is sluggish and your most likely having some 💩 issues 😫

Factors that affect the production of stomach acid:

👉🏼 overuse of over-the-counter antacids
👉🏼 chronic stress
👉🏼 a poor diet
👉🏼 eating too quickly
👉🏼 overuse of antibiotics and common pain killers
👉🏼 food sensitivities/intolerances

Your gut needs some TLC 🫶🏽 If you aren't able to properly digest and absorb the nutrients from your food, you will end up with deficiencies which your body cannot properly support your metabolism, brain function, hormone regulation and so much more!

My top tips 👇🏽

🌻 Stop eating on the go! Sit down, eat in a calming environment, and chew your food thoroughly. Be mindful and present.

🌻 Eliminate food sensitivities/intolerances, cut out or greatly reduced processed foods and support your gut with fermented foods and drinks

🌻 Drink a glass of warm water with 1 teaspoon of apple cider vinegar 20 minutes before your meals to help stimulate your stomach acid

XO,
-A

04/13/2023

I am here to listen to YOU. I am passionate about nutrition and wellness and I truly care about YOU and your health goals.

Let's determine what hormonal balance looks like for YOU. This process starts with understanding what's happening with you physically, mentally and emotionally. We look for root causes and implement simple, achievable and sustainable practices, rather than settle for a medicine bottle (yes, there's a time and place) or daily deprivation which doesn't appeal to me nor have I seen them help others in the long term. 🙄😑🤔

MY MISSION IS TO WORK COLLABORATIVELY 🫶🏽 and recommend the important lifestyle choices such as nutrient-dense food, exercise, tried-and-true contemplative practices and nutraceuticals/supplements- to implement in your life that can be relaxed, without excess tension or stress and is CUSTOMIZED to your hormonal needs.

DM me to chat if I can be useful 💬

xoxo, A

04/11/2023

Happy Easter friends! 🐰🥚

XO,
-A

04/07/2023

Your gonna want one of these bad boys,...EASTER CRACK! 🐰 This recipe features salted almond crackers layered with toffee, chocolate and your choice of fun Easter toppings.

What makes them addicting?! The combination of sweet and salty! 😋

Ingredients

🌷Simple Mills salted almond crackers (enough to fill a cookie sheet)
🌷1 cup grass-fed butter
🌷1 cup coconut sugar
🌷2 cups white chocolate chips or vanilla melting chocolate
🌷micro mini eggs, pastel sprinkles, nuts (walnuts is what I had on hand) etc. for toppings

Instructions

1) Pre-heat oven to 400F
2) Line a baking sheet w/ parchment paper & even rows of crackers without over lapping
3) In a medium pot, melt butter & coconut sugar over low heat. Once the butter is melted, turn the heat up to med-high & stir constantly until it turns into a thick, bubbly syrup. Remove from heat & pour over crackers. Use a spatula to spread the mixture & to evenly coat the crackers.
4) Place baking sheet in oven and bake for 8-10 min. Meanwhile, melt white chocolate ships or vanilla melting chocolate according to package directions.
5) Remove baking sheet from oven and pour melted white chocolate over top. Use a spatula to spread it evenly over the toffee. Then top with toppings.
6) Place baking sheet in the fridge of freezer for 20-30 mins. to allow toffee and chocolate to harden. Once it is completely hard throughout, remove and break into small pieces to enjoy!

XO,
-A

04/04/2023

I hope this spring 🌸 brings you...

Colors that touch your heart ❤️
Creative ideas that surprise yourself 😲
Clarity to quit ❌ what's not working
Courage to move on from the past 🚶🏻‍♀️
Confidence to go with your gut 💁🏻‍♀️

Much Love,
-A

03/31/2023

🌈 WHATS IN SEASON?!

APRIL 🌸 is tomorrow...so here's a list of April's fresh produce for your next grocery trip!

👉🏽Eating seasonally, eating foods that are available and grown locally is most economical dietary pattern and gives us potentially the cleanest foods, as fewer chemicals are needed to store or ship them.

👉🏽Eating seasonally is IMPORTANT first for providing the right type of fuel to protect us from the climate as our environment provides the best foods to support our health and keep us in balance.

🌸 SPRING is a time of purification, healing, and rejuvenation and is a great time to do a whole reevaluation of our health program and create a new one, incorporating whatever changes seem necessary.

Much Love,
-A

Arriane Brunner, C.H.N

06/01/2023

05/30/2023

05/25/2023

05/23/2023

05/12/2023

04/28/2023

04/22/2023

04/20/2023

04/18/2023

04/13/2023

04/11/2023

04/07/2023

04/04/2023

03/31/2023

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