Amy Mckee Holistic Nutrition

12/19/2024

I get asked a lot about what a holistic nutritionist is and what I do. In simple terms, I help you achieve optimal health by looking at the bigger picture—your body, mind, and lifestyle. From personalized nutrition plans to stress management and liver detox, my goal is to guide you toward balanced, sustainable wellness. Ready to take a holistic approach to your health in the new year? Send me a DM and let's chat!

12/17/2024

There is growing evidence that sleep quality can be influenced by the gut microbiome. Lack of sleep or poor sleep can affect the gut microbiome and lead to inflammation in the gut lining which also then affects the quality of sleep we are getting. When you get better quality sleep you will influence greater diversity of gut microbiota species as well. Increased microbiome diversity is correlated with longer sleep times and better sleep quality.
How to improve your sleep:
🛏️Eat probiotic rich foods - Kimchi, sauerkraut, yoghurt and kefir to name a few. (If tolerated)
🛏️Get to bed earlier - Keeping a regular sleep schedule - People who go to bed earlier sleep longer and have better blood sugar control after eating their first meal in the morning. Blood sugar dips can result in increased appetite and eating more processed foods which in turn affects gut health and increases the inflammation in the gut.
🛏️Support your circadian rhythm - try to get to bed and wake at the same time every day. Your sleep-wake cycle relies on the proper production of neurotransmitters when your gut isn’t optimal you compromise your ability to create the neurotransmitters that help you sleep. Your gut microbiome has it’s own circadian rhythm and the flow of your gut microbiome populations bacteria. The bacteria increase or decrease depending on when you are awake, eating or sleeping. Changes to sleep patterns (like staying up too late) can throw off the natural rhythm of your body.
🛏️Eat more whole foods for gut health -fruits and veggies, nuts and seeds, prebiotics (asparagus, onions, bananas, oats, legumes) foods, whole grains
🛏️Limit processed foods as they wreck havoc on the gut and can lead to dysbiosis (too many bad bacteria) and inflammation in the gut lining.
🛏️Adopt a bedtime routine so your body and gut knows what to expect. For me this is no eating after supper, blue light blocking glasses on (after I watch the sunset), stretching before bed, EFT tapping and reading
Tell me below what your bedtime routine is 👇

12/13/2024

Today I want to chat about Inflammation. There are many signs you may have inflammation in your gut but are often similiar to signs that your gut health needs some help.
Signs you may have inflammation in your gut:
⭐Abdominal pain
⭐Diarrhea
⭐Constipation
⭐Bloating
⭐Gas
⭐Eczema
⭐Psoriasis
Why do we want to work on and address any of the above symptoms? Not only are they uncomfortable but this inflammation can in turn damage the tight junction in your intestinal lining leading to leaky gut allowing toxins and bacteria to leak out of your digestive system into your body further causing more inflammation and for some autoimmune diseases. Something we really don't want!
Here are a few ways to lessen chronic inflammation:
⭐Identify Food sensitivities - even eating a little of a food you are sensitive to can contribute to further inflammation and leaky gut. Avoiding them will help decrease the inflammation in your body.
⭐Avoid inflammatory foods like: sugar, refined carbs, simple carbs. Choose foods that help lower inflammation like turmeric, ginger, extra virgin coconut oil and flax
⭐Implement stress relief techniques - chronic stress and anxiety contributes to inflammation in the body. Choose breath work, meditation, yoga and/or getting out in nature (bonus points for grounding with your bare feet on the ground).
Are you suffering with gut symptoms? I would love to help, send me a DM and let's chat about what has been going on for you!

10/18/2024

Hi all. I wanted to share that a few months ago I completed and passed my Can Fit Pro Personal Training. This now means that I am a Certified Personal Trainer. I am now offering a promotion until the end of October for workout programs. The cost is very low to start at $25. Please reach out if you are interested in trying out my new service!

Send a message to learn more

10/09/2024

Last Saturday I ran the Chiggy Ultra 30 km hit an elevation PR of 1145m and managed to get first place overall which blew me away. When I found at at the turn around point at the Bunk that I was the first 30 km racer to check in I was blown away. I am a middle of the pack gal with races. I am so happy with my effort and grateful that all that training and lots of early morning long runs (with Marnie and/or Christine paid off)

I am so grateful for the trail running community and all the amazing friendships I have made as I had many other friendships fell away over the past few years. I was feeling lonely in motherhood and the Moncton Women’s Trail Running resulted in the women friendships and connection I was missing in my life. Getting together to run weekly made a huge difference for me. I am grateful to have gotten back into running after a 4 year hiatus and will continue running in the woods as it brings me immense joy and grounds me in unreal ways.

05/25/2024

What a feat completed my first 25 km trail race Rompin’ Rockwood Ultra today in 3:45. Super happy with the time since I got lost and off course twice, and confused once on which direction to take. The biggest challenge I have ever faced in running a race, so much elevation (724m) and lots of rocks and roots! So grateful I had awesome friends convince me to give this sport a try!

03/20/2024

Did you know that your weekly and/or weekend alcohol can be impacting your gut health? There are many ways that it affects your digestive system and may be contributing to your gut health issues like constipation, diarrhea, gas, bloating and stomach pains.
So what does alcohol do to the digestive system?
👉It can contributes to intestinal inflammation (as well as inflammation throughout the body). Essentially alcohol triggers an immune response as it tries to fight against alcohol and it’s metabolites by increasing the inflammatory immune cells.
👉It can alter your gut microbiome (alcohol promotes both dysbiosis and bacterial overgrowth). These bacteria produce endotoxins which then contribute even further to inflammation.
👉It can contributes to leaky gut (leaky gut is when the intestinal lining is compromised and food is allowed to go through the intestinal walls and get into the bloodstream.
👉It can interfere with the production and secretion of digestive enzymes - which translates to impaired digestion and lower nutrient absorption.
👉It can increase gastric acid (HCL, pepsin and lipase) - excessive amounts can lead to gastritis, ulcers and acid reflux)

Now tell me below are you ready to re-evaluate your relationship with alcohol to really help your gut health?

03/11/2024

So how does Acetylcholine help with acid reflux?
It is a parasympathetic neurotransmitter that acts as a second brain to help control the function of sphincters (think lower esophageal sphincter) that closes to stop stomach acid from splashing into the esophagus which causes that heart burn feeling. If it’s not closing properly often due to low stomach acid, not too high like you may have been told before. It also helps the motility of your food, secretion of enzymes, acid, bicarbonate (a fluid in the body to help your body not become too acidic).

In short choline rich foods may help to tone your sphincter and help lower feelings of acid reflux. Choline is the precursor to acetylcholine. Some choline rich foods you can include are:

🐟Fish
🥩Beef
🐓Poultry
🍳Whole eggs
🍣 Salmon, Tuna and Cod
🍄Shiitake Mushrooms
🥦Cruciferous veggies
Almonds
Organs like liver and kidneys

Tell me below which foods you plan to include to help with your acid reflux!

12/15/2023

With the holidays just around the corner there are ways you can help your gut health not get totally derailed.

My top tips are:
1- Taking a shot of apple cider vinegar 15 min before meals in a little water
2- Taking Digestive bitters like St Francis Herb Canadian bitters 15 min before meals
3- If you have a food intolerance to gluten or dairy continue to stay away and find yummy alternatives
4- Give your gut a break and allow 12 hours between supper (or last meal) and breakfast. Meal spacing of 4 hours between meals will help let your body digest your meals properly.
5. Continue to focus on protein, fat and fibre at your meals. Really make sure you are still getting in your vegetables and fibre rich foods to keep things flowing. And keep your protein higher and aim for at least 20-30 grams per meal.
Bonus tip: Consume freshly ground flax daily to help keep things moving. When we are off our routine sometimes our bowels get backed up!

Tell me below what gut health tip are you going to try?

**Please consult with your practitioner before trying any supplements to ensure they are the right fit for your body**

11/24/2023

Did you know you can have a gut imbalance without even having digestive symptoms like gas, bloating, diarrhea, constipation, acid reflux?

Some other signs you have something going on in your gut include:

1. Acne - Your skin has it’s own microbiome which is influenced by the gut microbiome so if this is off or if there is inflammation present then your skin will be imbalanced as well. Can be attributed to a dairy intolerances as well.
2. Skin Rashes
3. Flaky skin
4. Fatigue/brain fog - Your gut produces neurotransmitters that support cognition. So if there is an imbalance in your gut and you aren’t digesting food properly you won’t get the nutrients your body needs to create energy as well as create the neurotransmitters.
5. Excessive sugar cravings - The microbes in your gastrointestinal tract will manipulate your signals to consume more of the food that feeds them. If there is not enough good bacteria it can’t keep candida in check. When candida is allowed to grow rampant you will have an increase of sugar cravings as this is their fuel to continue to grow.
6. Unexplained weight gain - Reduced gut bacteria diversity can contribute to weight gain. Certain gut bacteria can affect energy expenditure and how much nutrients and calories you use from your food. When there is inflammation in the gut we can also see weight gain
7. Anxiety/depression/ADHD - The gut is known as the second brain. When there is inflammation in the gut we can see mood imbalances since it directly affects the communication to brain and the brain to the gut. If certain bacteria is low this can also affect mood and it has been seen that intolerances to gluten and dairy can contribute to to anxiety, depression as well as ADHD symptoms.
8. Lower Immune system - Your immune system lives in your gut so if there is an imbalance here more bugs can get in your system as the digestive system is not killing them which results in you getting sick more.

11/13/2023

SAVE 20% I’m having a Black Friday Cyber Monday Sale! Save on healthcare’s best supplements and wellness products from November 24-28.

Make sure you’re signed up for my online dispensary to save on high-quality products:
https://ca.fullscript.com/welcome/amckee/store-start?preview=true

You can stock up on the following:

Your current supplements
Cold and flu support
Protein powder and/or collagen
Teas
Toothpaste
Sunscreen

11/07/2023

Luteal Phase (Inner Fall)
10-14 days starts after you ovulate.

Movement: First half can still continue with strength and running. I wouldn’t do any running speed work in the week before your period. Yoga, pilates and walks are great during this time and you will want to decrease your weights right before your period as well and just do more reps with lighter weights at this time.

Energy: In the first half of your luteal phase you will have more energy still. The week leading up to your period is when energy really starts to drop and when your body wants to draw inward and be more introverted. If we honour this we are less likely to be irritable and have PMS. So try not to book many social or work events at this time. If you have ensure you have a lot of downtime and alone time after.

Prioritize sleep in this phase. You may need even more aim closer to 8-9 hours. Rest more as well.

Work: Project Completion, more attention to detail, great time for analyzing, get organized at home as well as work.

Food: You need more calories during this phase. Easting more calories will result in less cravings due to having more balanced blood sugar levels. Continue adding in more cruciferous veggies and focus on complex carbohydrates like sweet potato, parsnip, squashes. Focus on foods with B vitamins as they help progesterone production. Still a focus on fibre to help the body flush out excess estrogen. Onions, collard greens, apples. For proteins great options can be chickpeas, beef, turkey, cod and halibut.

Self Care: Take as much alone time as you can. Say no to more at this time and let go of feeling guilty for saying it. Your body is craving the extra time alone, honour this.

Comment below and let me know which phase you are in!

I hope this helps and if you are ready to work with me with individualized 1:1 coaching send me a DM and we can chat.