Spark Wellness

12/06/2025

Watermelon & Lime Slush 🍉

This is a refreshing summer drink without any added sugar, flavour or colour!

Remember, nourishing your body should be fun and delicious! 😋

And a cool drink on a hot day helps with hydration and cooling off. 🥵🧊Great for kids.

Yes, you can make an adult version by adding alcohol.

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I'm Jenna Kelland and I help women understand how chronic stress affects their physical and mental health, and I show you how to find your own vitality and resilience. Find out how we can work together - link in bio .

02/06/2025

Do you ever lose food in the back of the fridge? 🔎

Do you ever end up buying multiple containers of the same thing because you can't find the ones you have? 💰

Have you had to deal with mouldy leftovers because you forget they were there?⁠ 🤮
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I can relate - and I'm guessing you can too.

When I talk with neurodivergent clients, especially those with executive function challenges like organization, focus and planning this is often a challenge. ⁠
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With the rising cost of food, I know reducing wasted food and cutting spending on groceries is a priority for lots of families, so I've gathered some of my favourite strategies to share. I'll focus on leftovers and fresh produce because these seem to be the biggest challenges.⁠
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I'm Jenna Kelland and I help women understand how chronic stress affects their physical and mental health, and I show you how to find your own vitality and resilience. Find out how we can work together - link in bio .⁠
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30/05/2025

RASPBERRY DARK CHOCOLATE BREAKFAST JAR

Fill a mason jar with your choice of yogurt (dairy, nut or coconut, soy)

Top with the following:
2 tablespoons of granola
1 teaspoon of cacao nibs
1 teaspoon of sliver almonds
Frozen raspberries

Variations
- alternate yogurt and toppings to create a layered parfait
- choose a higher protein yogurt or add protein powder to help with consistent energy
- flavoured yogurt often has lots of sugar added. You can add honey, fruit or another sweetener to plain yogurt and it will probably have less sugar than flavoured yogurt.

Depending on what textures and flavours you like, you can adapt this recipe. Blend the yogurt and fruit to make a smoothie bowl. Substitute your favourite toppings. Have fun and make something delicious!

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I'm Jenna Kelland. I’m a mental wellness coach and a neurodivergent mom of 3. I help women understand how chronic stress affects their physical and mental health, and I help them find strategies to support their wellness that work in their lives. Find out how we can work together - link in bio .

27/03/2025

I love my weighted blanket. Who else does?

Did you know?

Using a weighted blanket can improve sleep quality, particularly for people with anxiety, ADHD, or autism. It’s recommended that the blanket be around 15 pounds (6.8 kg), or about 10% of the user’s body weight.

PMID: 39163284

21/03/2025

Does this sound familiar? What do you want all the time, until you don’t?

Eating your comfort "samefood" is amazing... until you get sick of it 🤣😭

For those who don't know, this is super common for sensory eaters... because when certain foods give you a visceral reaction of pain or discomfort, it's just not worth trying new things.

So, you don't. You eat the same things you *know* won't trigger you... forever... or at least until you get so sick of it that you can't stomach it anymore. 😬😅

Image transcription:

WHAT DO WE WANT?
SAMEFOOD
WHEN DO WE WANT IT?
EVERY SINGLE MEAL UNTIL WE'VE RUINED IT

18/03/2025

If you give me a book and a cup of tea, I could curl up and hibernate all winter. ☕📖 But movement is essential for your body and mind—especially in colder months! ❄️

Here’s how to stay active (and actually enjoy it) this winter:

🏡 Indoor Workouts – You don’t have to brave the cold for movement! Try home workout videos, yoga, or online dance classes. I love ! If you have gym access, check out their classes—sometimes a change of scenery helps!

⛷️ Embrace Winter Sports – Skiing, skating, or even snowshoeing can be a fun way to move your body in the crisp winter air. 🏔️✨

🚶‍♀️ Layer Up & Walk – Fresh air + movement = an instant mood boost. Walk around your neighborhood or a local park. Bonus: your dog will love the snow too! 🐶❄️

🎯 Set a Goal – Having something to work towards keeps you motivated!Hitting a daily step goal, keeping up a yoga streak, or training for a spring event helps you set small, achievable targets and stay consistent.

🏊‍♀️ Try New Indoor Hobbies – Not into winter sports? No problem! Indoor rock climbing, swimming, or even trying a new exercise class keeps things exciting while keeping you warm.

👯‍♀️ Stay Social – Movement is more fun with others! Plan an active outing with a friend—like a group fitness class, a winter hike, or an indoor trampoline park for a change of pace.

🧘‍♀️ Don’t Skip Stretching – The cold makes our muscles tighter, so stretch before and after workouts to prevent injury and improve flexibility. A few minutes of gentle stretching can make a huge difference!

The key to staying active in winter? Find movement that feels good for you! It’s not about pushing through the cold—it’s about adapting to the season and making movement a part of your routine in a way that works for you. 💛

I’m Jenna Kelland, a mental wellness coach & ND mom of 3. I help ND women navigate stress, energy, and wellness in a way that actually fits their lives. 🌟Want support? Link in bio!

14/03/2025

Talk to ANY woman or person with a marginalized identity, and you will hear the same thing: WE ARE TIRED.

Women everywhere are tired. The reasons might be different:

- The constant news and sense of powerlessness

- Kids, meals, activities and appointments

- Inflation on top of supply chain issues,

- More work and responsibility with less staff and financial uncertainty,

- your work and sacrifice aren’t really valued,

- Advocating for their kids (and themselves)

- Raising kids in a technology-focused world,

- Seeing injustice and exclusion and loss of rights for people - and feeling powerless to take on any more fights,

- Figuring out what life looks like when nothing feels normal or predictable and navigating relationships when politics matter

But the result is the same: We are physically, emotionally and mentally tired.

We know we need to find time to rest and recharge, but even that feels like more work.

Anything more than scrolling on social media or watching the latest release on Netflix feels like it takes more resources than we have.

We are physically tired.

Plus, we don’t have the mental resources to make a plan and take action.

Inertia or feeling stuck and unable to take the first step can be as big a challenge as a lack of time or energy!

Quick tip - make starting as easy as possible by starting with the smallest action possible.

Want to walk regularly? Start by finding your running shoes and your earbuds.

Then download your favourite podcast, so you have something to look forward to when you’re walking.

Then put on your shoes.

Then, you might have enough momentum (dopamine!) to go for a walk - or not.

This isn’t the only way to get started when you’re feeling tired and overwhelmed. Everyone needs a different approach.

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I'm Jenna Kelland. I help women understand how chronic stress affects their physical and mental health, and I show you how to find your own vitality and resilience. Find out how we can work together - link in bio .

12/03/2025

Most neurotypical approaches to goal setting recommend looking forward to create a plan to reach your goal.

The common approach is to look at the end goal and then plan the steps you need to get there.

If I want to be able to run 5K in 5 weeks, I'll increase the distance I run by 1 km each week. Or I could increase the number of steps (i.e. add 500 steps) or increase by a percentage (10% increase).

These approaches make you feel you are failing and falling behind if you can’t keep up with the constantly increasing goal for each week.

After a few weeks of falling behind, people just abandon the whole plan.

You've heard the stats about New Year's Resolutions - most people quit by the end of January.

I get it. Why bother if you're just going to feel bad about yourself?

The problem is this approach doesn't leave any flexibility for the realities of life.

You know that life happens:
- if you have a sick kid, you're less focused on your daily exercise goals

- when the weather is cold and rainy, you'll be less motivated

- your body tells you to take a break because you didn't sleep well, you're not feeling well, or you're at a point in your menstrual cycle where rest is more important than movement

- some days your brain has other plans and you just can’t make it happen

Instead of focusing on the future, look at where you've come from. You’re making progress because of your strategies, habits, tools, experiences, and beliefs.

Look at what's worked for you so far and why.

When you are focusing on the future, you disconnect from your past and present.

And then you don't reach your goals!

Try a different approach that works with your unique profile.
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I'm Jenna Kelland. I help women understand how chronic stress affects their physical and mental health so they can find their own vitality and resilience. We can work together - link in bio .

10/03/2025

What you eat for breakfast can set the tone for your day.

Getting a balance of protein, healthy fats and complex carbohydrates can stabilize your mood and energy all day long.

The right breakfast can:
✅ reduce cravings
✅ improve your focus
✅ give you consistent energy
✅ eliminate mid-afternoon drowsiness

It can even prevent you and your kids from getting hangry in the afternoon.

Check out these simple ways to ensure your breakfast is fueling, your brain and body and keeping you off the mood and energy roller coaster! 🎢

You don’t need to give up your favourite breakfast, but a
few simple shifts could make a big difference!

https://sparkwellness.ca/breakfast-makeover/

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I'm Jenna Kelland and I help women understand how chronic stress affects their physical and mental health, and I show you how to find your own vitality and resilience. Find out how we can work together - link in bio .




Media Description: Text: breakfast makeover: healthy twists on your favourites. Image: syrup being poured on a stack of pancakes with blueberries

05/03/2025

What is most important? Goals, plans or habits?

🏔️Goals give you a destination but no details about how to get there.

🧭 Plans help you figure create a path to get to your goal.

👣 Habits are the actual steps you take to move along the path.

Even if you don’t have a clear SMART goal, which is generally considered the most effective type of goal (I don’t necessarily agree) or a detailed plan you can create habits that will move you forward.

You can develop habits that support your health even if all you know is you want more energy or you want a better relationship with stress (note: these are not SMART goals).

💭 Sometimes as you develop new habits you’ll get more clarity about your goal and the type of plan that will help you reach it.

Do you need help identifying your wellness goals, creating a plan or developing habits to support your physical and mental well-being? Join my waitlist so I can notify you when I have openings for new clients.

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I'm Jenna Kelland. I’m a mental wellness coach and a neurodivergent mom of 3. I help women understand how chronic stress affects their physical and mental health, and I help them find strategies to support their wellness that work in their lives. Find out how we can work together - link in bio .

04/07/2024

Things the internet thinks I need… an egg incubator!?!

What are weird things you get ads for? 🤷‍♀️

25/06/2024

Here’s a great list of self-care options. ♥️🧡💛💚💙💜