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NutriTam, Red Deer, AB (2025)

11/07/2025

Dragging through the morning might seem like a caffeine problem, a sleep issue, or just a busy schedule catching up with you. But often, it’s something quieter, like how your body’s been asked to run without fuel.

Here’s how skipping your first meal can quietly affect your energy, focus, and rhythm, and what to consider instead.

1. Morning depletion is real.
By the time you wake up, your system has already burned through its overnight stores of accessible energy. When there’s nothing incoming, your body taps into reserves in ways that often feel like sluggish thinking, irritability, or that specific kind of tired that coffee doesn’t fix.

2. Blood sugar takes the hit later.
Missing that first meal doesn’t mean your body just powers through. It means your blood sugar is more likely to spike after lunch or crash mid-afternoon, creating a cycle of craving, reactivity, and uneven focus that’s hard to stabilize once it starts.

3. The consequences don’t show up right away.
It might feel manageable in the moment, but the ripple effects build. Evening fatigue that turns into wired exhaustion. Sleep that’s less restorative. A body that doesn’t quite trust food will arrive when it’s needed.

4. A supportive breakfast doesn’t have to be elaborate.
It could be a soft-boiled egg with sourdough and olive oil. A warm bowl of oats with chia, cinnamon, and something creamy. The point is nourishment that’s steadying.

5. The goal is consistency that feels doable.
Especially if mornings feel rushed or unpredictable, having one or two go-to meals you can prep half-asleep makes a difference.

Choosing to eat in the morning isn’t just about metabolism or nutrition theory. It’s a way of saying, early in the day, that your energy matters, and that your body doesn’t have to earn its care by running on empty.

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11/06/2025

When bile flows the way it’s meant to, digestion feels smoother. There’s a quiet sense of ease after meals, rather than the lingering weight or fog.

Bile is made in the liver and stored in the gallbladder, and it plays a behind-the-scenes role in breaking down fats, moving waste, and absorbing key nutrients like vitamins A, D, E, and K. When it gets sluggish, you may feel it in ways that are hard to name. A heavy belly. A dull skin tone. A kind of fatigue that doesn’t match your output.

Here are some of the foods I lean on when I want to support bile flow:

1. Bitter greens 🥬
A handful of arugula tossed with olive oil. Swiss chard stirred into soup. The bitter flavor nudges the liver and gallbladder into gear.

2. Beets
Roasted (my favourite!), grated raw, or blended into a smoothie. Beets are rich in betaine, which helps the liver thin and move bile more effectively.

3. Lemons and limes 🍋🍋‍🟩
Squeezed into warm water first thing in the morning or over greens at dinner. Their natural acidity can help loosen bile that’s thickened or slow to move.

4. Artichokes
Steamed or marinated, artichokes have a long history of supporting both bile production and overall liver tone.

5. Egg yolks
Soft-boiled, scrambled, or folded into a bowl of rice. Yolks are rich in choline, a nutrient your liver uses to make bile in the first place.

6. Warming spices
Ginger grated into tea. Turmeric stirred into lentils. Cinnamon over baked apples. These spices gently wake up the digestive fire and support flow.

7. Prebiotic-rich vegetables 🫜
Radishes sliced into salads. Garlic simmered in broth. Asparagus roasted with lemon.

These foods feed your gut microbiome, which can, in turn, support healthy bile signaling.

🍁My Fall 5-day Reset program has recipes that help support our liver. Save the date November 24! Hit that follow button so you don’t miss out 😊

11/05/2025

📣 Save the date 📆 Fall Reset November 24

11/05/2025

Melatonin isn’t just a sleep hormone; it’s a regulator of your body’s rhythms. It reacts to factors like light, food timing, stress signals, and various subtle cues in your environment. When melatonin production is disrupted, getting to sleep becomes more difficult, and even a full night of sleep may not leave you feeling refreshed.

If you’ve been having trouble winding down, waking up at 3 a.m. regularly, or feeling groggy despite a full night’s sleep, consider these gentle adjustments to support your body’s natural melatonin production without adding anything to your medicine cabinet:

1. Start your mornings with natural light.
Step outside within an hour of waking up. Even on cloudy days, exposure to natural light informs your brain that it's daytime, helping to regulate when you feel ready for sleep later. Staying indoors all day can disrupt melatonin production.

2. Reduce noise as well as light.
Melatonin levels increase when your body senses a reduction in stimulation. This means creating a calming environment in the hour before bed. Opt for warm lamps instead of harsh overhead lights, lower the volume of sounds around you, and avoid having the TV on just for background noise. Your environment should reflect the tranquility your nervous system craves.

3. Let your last meal provide closure.
Late-night snacking, especially when done mindlessly or emotionally, can confuse your body. It keeps your digestive system active and may delay the release of melatonin. Aim to have your final meal or snack at least a couple of hours before bed to allow your body to prepare for rest without additional tasks.

4. Manage your blood sugar during the day.
Significant spikes and crashes in blood sugar can disrupt melatonin's rhythm. If you often skip meals or rely on caffeine and carbohydrates to get through the day, it might put your body in a stressed state by night. Focus on consistent, grounding meals, particularly those high in protein and healthy fats, to help stabilize your energy.

5. Give your mind a place to settle.
Mental overload doesn’t stop just because you turn off the lights. Engage in a slow evening walk, journal in bed, or simply articulate what's on your mind to help your body transition to rest. The goal isn’t to clear your thoughts entirely but to create a sense of safety for rest.

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10/31/2025

Carbohydrates are not the enemy. However, your hormones are influenced by how you consume them throughout the day. When your blood sugar spikes too quickly, your body compensates first with insulin and then often with cortisol. Over time, this back-and-forth can create tension that your system must work hard to manage.

Here’s how to eat carbohydrates in a way that supports steadier energy, better mood regulation, and less hormonal chaos:

1. Pair them with grounding nutrients.
Instead of consuming carbohydrates on their own, combine them with protein and fat. This helps them move through your system more slowly. For example, a slice of sourdough bread topped with eggs and avocado affects your body differently than a slice with jam. The combination changes how your body processes the food, impacting how full you feel, how soon you experience a crash, and how your insulin reacts.

2. Time them according to your nervous system needs.
Your body handles carbohydrates best when it is not under stress. If your morning is hectic, wait until you’ve eaten something stabilizing before reaching for a muffin or fruit. In the late afternoon, when cortisol levels dip and you might instinctively reach for sugar, pay attention. You may need more balanced carbohydrates at lunch or earlier in the day to avoid that 4 p.m. crash.

3. Focus on texture and satisfaction, not just macros.
Carbohydrates that feel comforting can be just as important as those that meet nutritional standards. For instance, a roasted sweet potato with ghee and sea salt may benefit your nervous system more than a low-carb snack bar. When your body feels soothed and nourished, your hormones often respond positively.

4. Make room for them in the evening.
Consuming quality carbohydrates at dinner, like roasted root vegetables, rice cooked in broth, or lentils, can support melatonin production and help you sleep more soundly. This is especially important if you experience anxiety or restlessness at night; such nourishment signals your system that it’s okay to relax.

Carbohydrates do not work against your hormones when they are part of a balanced and thoughtful approach. The key is not restriction, but attunement -- understanding when your body genuinely benefits from them and what additional foods can help create a more gentle experience.

10/30/2025

There are weeks when I lack the energy to plan meals, but I still want my food to feel good in my body -- nourishing, layered, and a little alive. These three jars quietly assist with that.

Each jar serves a different purpose, and together they make even the most haphazard meal feel thoughtful and considered.

Jar 1: The Everyday Elixir
This one lives at the front of the fridge. A light vinaigrette made with olive oil, apple cider vinegar, a spoonful of mustard, and either lemon or shallot. It’s not just for salads. I drizzle it on roasted veggies, cooked lentils, or leftover chicken to wake up a tired meal. The vinegar and healthy fat combo helps your body absorb fat-soluble vitamins like A, D, E, and K—nutrients that don’t get much airtime but do a lot behind the scenes.

Jar 2: The Creamy Comfort
This jar is for texture and nourishment. I blend Greek yogurt or tahini with herbs, garlic, lemon, or avocado. It’s grounding and versatile - just as good on a grain bowl as it is swirled into soup or used as a dip. The probiotics, fiber, and healthy fats in this jar quietly support gut health and keep meals satisfying without being heavy.

Jar 3: The Bold Finisher
This is your flavor bomb. A smoky chipotle drizzle, herby chimichurri, or zesty green sauce made with cilantro, garlic, and olive oil. I lean on this when the meal is simple but I still want it to feel exciting. It’s also where I sneak in nutrient-dense ingredients like parsley (hello, minerals) or pumpkin seeds (zinc, magnesium).

I don’t always cook. But when these are made, I have enough to build from. They turn whatever’s left in the fridge into something I actually want to eat.

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10/29/2025

When my thoughts are racing and my shoulders feel tense for no apparent reason, or when I just can’t seem to shake off that wired yet worn-out feeling, I’ve found it really helpful to begin with my breath. It’s something I can connect with, even when I don’t have the words to express what I’m feeling.

These are three approaches I come back to when I need to create a small shift:

1. A square rhythm to steady the edges
Inhale to a quiet count of four. Pause. Exhale for the same length. Pause again. The structure isn’t rigid, it’s more of a frame that holds attention. After a minute or so, I often notice my jaw isn’t clenched anymore. My gaze softens. There’s space again between thoughts.

2. A double inhale, then a full release
I take one deep inhale through my nose, then add a short second sip of air at the top. Then I exhale slowly, letting it spill out through my mouth. This one works best when I’m holding tension without realizing it. Something about that second inhale seems to catch the tightness. The long exhale does the rest.

3. A longer out-breath to meet what feels stuck
I inhale gently to a count of four, hold for seven, then exhale over eight counts. If I do two or three rounds without trying to perfect it, I usually notice my thoughts slowing. It helps when I’m trying to wind down, but my body hasn’t gotten the message yet.

I use them like small anchors. Sometimes I do just one round while waiting for the oven to heat up. Other times, I sit with them longer, especially when my mind feels scattered and I want something steady to return to.

The breath is always there, but sometimes it takes a rhythm like this to remind the rest of me that it’s safe to land

10/27/2025

The cooking oils we select do more than enhance flavor; they have a significant impact on our bodies. Some oils assist digestion and support hormonal balance, helping us manage busy weeks with ease. In contrast, other oils can accumulate and disrupt our well-being, reminding us that our choices influence our health beyond the kitchen.

These are the three I keep on hand, and the few I’ve let go of over time.

1. Extra Virgin Olive Oil
This one earns its place daily. I use it for dressings, for low-heat cooking, or drizzled over something that needs a little something extra. Cold-pressed, antioxidant-rich, and deeply familiar, it works alongside the body -- especially when it comes to absorbing those quieter vitamins like A, D, E, and K. It tastes delicious too.

2. Avocado Oil
When the heat gets higher, like with sheet pan dinners, sautéed veggies, anything that sizzles, this is what I reach for. The smoke point is reliable, and the texture stays clean. It holds vitamin E, supports cell membranes, and doesn’t leave meals feeling heavy.

3. Toasted Sesame Oil
I don’t cook with this one. I finish with it. A spoonful over a bowl of rice, stir-fried greens, or cooked chicken shifts the whole experience. It’s earthy, grounding, and layered with subtle nutrients that don’t need a spotlight to do their work.

And the ones that have slowly faded to the back of the cupboard:

-Canola, Soy, and Corn Oils
They tend to come from extraction methods that strip more than they offer. High omega-6 content without balance can quietly layer on inflammation when used often.

-Refined Sunflower and Safflower Oils
Unless they’re specifically high-oleic, they don’t hold up well to heat and can leave more burden than benefit.

-Palm Oil
Beyond environmental concerns, it often shows up in a highly refined form. The structure doesn’t sit well with how most modern bodies are already navigating stress.

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10/25/2025

Mornings ask more of your body than most people realize. After a night without food, your system wakes up already in motion. Cortisol rises to bring you into the day. Blood sugar runs low. Your nervous system starts scanning for something steady.

A quick bite might take the edge off. But when breakfast leans too light -- toast, fruit, a small bar -- it leaves your body guessing. You may find yourself tired by ten, reaching for caffeine, or grazing before lunch. It’s not a willpower issue. It’s a lack of fuel that can hold you.

Protein gives your system something to build with. Amino acids support mood, hormone signaling, muscle repair, and the quiet background work of feeling well-resourced. When your first meal includes enough of it, there’s less of a spike, less of a crash.

Here’s what that might look like in real life:

Two eggs cooked in olive oil, served with sautéed greens or a spoonful of kimchi
The heat, the salt, the grounding texture. This kind of plate slows you down and satisfies more than just hunger.

Plain Greek yogurt topped with berries, h**p seeds, and a swirl of tahini
Creamy, cold, a little tart. The seeds and tahini add density without effort.

A chickpea scramble with leftover vegetables and rice
Warm, savory, and full of texture. This kind of meal shows up quietly but keeps you full for hours.

A smoothie blended with protein powder, frozen zucchini, nut butter, and flax or chia
The zucchini makes it creamy without the sugar spike of banana. It’s cold, quiet, and holds surprisingly well.

A morning that begins with something solid tends to hold better. That’s all this is -- a small shift toward support.

10/24/2025

Many people assume that anything involving healing will take months of effort before any change becomes noticeable. And while some processes do take time, the gut often responds more quickly than expected.

Your microbiome (the diverse population of microbes in your digestive tract) is always in flux. It responds to what you eat, how you sleep, your stress levels, and even your movement. These microbes aren’t fixed in place. They adapt quickly, and research shows that even small shifts in your diet can begin to influence them within just two to three days.

That doesn’t mean long-term repair happens overnight. But it does mean your body notices when something changes. And that feedback loop begins faster than most people realize.

If you’ve been dealing with digestive discomfort, unpredictable energy, or a general sense of inflammation, it may not be that your system is unresponsive. It may simply need a more consistent kind of support.

A few basic shifts often make a meaningful difference. Think in terms of variety -- especially when it comes to plants. Reach for fiber that comes from actual food instead of relying on powders. And consider adding a bit of fermented food daily, whether it’s sauerkraut, plain yogurt, or kefir.

You don’t need a full kitchen overhaul to begin. Most people already have ingredients that can help.

Toss in some extra greens.
Swap something packaged for something crunchy and colorful.

Add a spoonful of fermented vegetables and see how your body responds.

What tends to work best is consistency -- small decisions repeated with care. The more you support the bacteria that help you feel better, the more they contribute to a system that runs more smoothly.

And if you’ve been unsure whether your efforts really matter, it’s worth knowing that your gut is always adjusting. Even subtle improvements can begin to shift things. And often, that’s the momentum you need to keep going.

10/23/2025

The immune system is often talked about as something that only matters when you’re actively fighting off an illness. But most of it (nearly 70%) lives in the gut, working quietly in the background all the time. If the gut isn’t functioning well, the immune system ends up strained, confused, or overactive.

The gut isn’t just about digesting food. It’s a complex environment made up of bacteria, immune cells, enzymes, and a protective lining that helps your body sort what belongs and what doesn’t. When that internal balance gets disrupted, symptoms can show up in ways that don’t always seem related to digestion.

Recurring colds, new sensitivities, low energy, or feeling puffy and out of sync may all be signs that your gut is under strain. These shifts aren’t always dramatic, but they’re worth paying attention to -- especially when they linger or keep returning.

When your gut is supported, your immune system tends to regulate itself more effectively. Beneficial bacteria play a role in helping your immune cells recognize true threats and avoid overreacting to harmless ones. That kind of regulation makes a difference -- not just in how often you get sick, but in how your body handles inflammation and recovery.

Improving gut health doesn’t require an overhaul. It starts with real food, enough rest, and simple changes that reduce strain, like incorporating fermented foods, sipping mineral-rich broth, or stepping away from habits that keep the body in a state of constant tension.

You don’t need to make every change at once or follow a rigid protocol. Start with what’s practical. Your gut responds well to consistency and care, especially when it’s given time.

If your health has felt off in ways you can’t quite name, supporting your gut is a reliable first step. It may not be the only piece of the picture, but it often helps the rest come into focus.

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10/19/2025

Salad dressings tend to fly under the radar when it comes to digestive health. The label might say it’s made with olive oil or free of added sugar, which feels like enough to trust. But even the ones that appear clean often contain inflammatory seed oils, preservatives, and other additives that can slowly wear down your system.

If you’ve been feeling bloated after meals or noticing that food isn’t sitting quite right, your dressing could be one of those small details that’s worth rethinking.
This is a simple swap I share often with clients. It’s quick to make, requires no extra equipment, and actually gives your gut something to work with instead of against.

3-Ingredient Gut-Supportive Dressing
• Extra virgin olive oil
• Fresh lemon juice
• Dijon mustard

Combine everything in a small jar and shake.

Olive oil brings anti-inflammatory fats that help protect the gut lining and support absorption of key nutrients. Lemon juice adds a bit of acidity that can help stimulate stomach acid, which plays a key role in breaking down protein and helping you access minerals from your food. Dijon mustard adds flavor but also brings in vinegar and mustard seed, both of which support healthy digestion and can contribute to more balanced blood sugar after meals.

When you make this swap consistently, you may notice less heaviness after eating, fewer post-meal energy dips, or just a general sense that your food is going down with a little more ease.

You don’t have to reinvent your meals. But changing the foundation of how you flavor your food can make a quiet difference over time, especially when you’ve been doing all the right things and still feel like something’s missing. This is one change that often moves the needle.

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NutriTam

11/07/2025

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Monday	9am - 4pm
Tuesday	11am - 7pm
Wednesday	9am - 4pm
Thursday	11am - 7pm
Friday	9am - 4pm