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Vitalita Wellness Institute, PO BOX 99900 UF 395 969, Vaughan, ON (2026)

12/11/2025

Most holidays become overwhelming because everything feels last minute. When gatherings, dinners and celebrations pile up, your nutrition, sleep and energy can slip out of rhythm fast.

A little planning brings stability - without sacrificing any of the holiday magic.

Here’s how to make the season feel lighter:

✨Start with your calendar
Lay out all your events - dinners, parties, travel days. Once you see your month mapped out, everything becomes easier.

✨Meal plan for non-event days
These are the days that make our break your holidays. Nourishing meals between indulgent events help regulate blood sugar, support digestion and prevent the “holiday slide”.

✨Keep meals simple, warm and grounding
Think soups, roasted veggies, protein-rich bowls, and seasonal foods (pomegranate, squash, winter greens). They gently balance out richer meals.

✨Choose your indulgence intentionally
Use the “pick your indulgence” rule: choose either the dessert or the drink - not both. This allows you to enjoy in a balanced way.

✨ Support yourself with small rituals
Even a short walk, proper hydration or bringing a healthy appetizer to gatherings can shift your entire season.

🎄 Featured Recipe From Our Holiday Planning Guide

Pomegranate Salsa
One of the most loved recipes inside the guide - bright, fresh and perfect for holiday hosting.

Ingredients:
- 2 zucchini
- 1/4 cup finely chopped red onion
- 1 avocado, diced
- Seeds from 2 pomegranates
- 1/4 cup feta
- 1/4 cup lime juice
- Salt and pepper to taste

Steps:
1. Cut zucchini lengthwise and bake in the oven at 425 degrees with olive oil, oregano, salt and pepper about 10 minutes. Keep slightly crisp.
2. Chop and mix all remaining ingredients.
3. Add the zucchini.
4. Serve with your favourite crackers or on a bed of baby spinach as a holiday salad.

Want the full guide?

Our holistic nutritionist Michelle created a Holiday Planning Guide packed with recipes, planning templates and seasonal tips to help you stay balanced all month long.

➡️ Comment or DM “GUIDE” and weI’ll send it to you.

➡️ To get your personalized nutrition plan for the holidays or new year, DM “CONSULT” or book your free discovery call - link in bio.

11/18/2025

PMS isn’t random — it’s a sign of deeper imbalances 🌸

Up to 75% of women experience some form of PMS symptoms including:

✨ Mood swings or anxiety
✨ Fatigue or low motivation
✨ Breast tenderness or swelling
✨ Bloating or water retention
✨ Headaches or migraines
✨ Cravings for sugar or salty foods
✨ Sleep changes or restlessness
⁠
These are signs your hormones are out of balance — often rooted in deeper issues with stress regulation, metabolic health, or detoxification pathways.

Here are 6 common root causes of PMS:

1️⃣ Estrogen dominance – your body isn’t detoxifying estrogen efficiently, leading to breast tenderness, bloating, water retention and mood swings.

2️⃣ Low progesterone – often from stress or lack of ovulation, causing anxiety, poor sleep, and spotting.

3️⃣ Cortisol imbalance – chronic stress depletes progesterone, leaving you feeling anxious, restless at night, and drained during the day.

4️⃣ Blood sugar dysregulation – erratic glucose leads to cravings, irritability, and fatigue before your period.

5️⃣ Gut imbalances – sluggish digestion and microbiome imbalances interfere with estrogen clearance, worsening cramps, fatigue, and mood.

6️⃣ Inflammation - increasing prostaglandins and disruptions in hormone signalling, lead to cramps, bloating, breast tenderness, headaches, mood swings, and irritability.
⁠
When we see PMS symptoms, we look deeper — because these symptoms are your body’s way of asking for hormonal support.

🌿 At Vitalita Wellness Institute, we use advanced hormone testing like the DUTCH Test to identify your unique patterns in estrogen, progesterone, cortisol, and detoxification — so your plan is truly personalized.

👉 Send us a message to learn more about our testing and treatment options for PMS.

11/11/2025

🍁When Autumn hits, does it suddenly feel like your energy dips, digestion feels sluggish, and the scale creeps up?

In Traditional Chinese Medicine (TCM), fall marks a natural shift from summer’s active, outward energy to autumn’s slower, inward rhythm. The Spleen and Stomach — your body’s digestive powerhouses — can become weakened by cooler weather and reduced daylight, leading to what TCM calls “Dampness.”

Think of Dampness as internal heaviness:�
✨ Bloating or puffiness�
✨ Afternoon fatigue�
✨ Sugar cravings�
✨ Feeling “puffy” or stuck
✨ Brain fog

The good news? You can work with the season to support metabolism and energy.�

By gently warming digestion and clearing dampness, you can restore balance, lighten up, and feel more grounded again.

One way to improve this is to swap raw foods like smoothies and salads for cooked meals. Some foods that increase dampness include dairy, sugar and greasy foods.

📩 DM us for the link to Dr. Shahrzad Taghavi-Zadeh’sr full 7-Day Plan To Boost Energy and Metabolism — including:�
🥣 Nourishing morning congee recipe�
🧘‍♀️ Gentle movement to boost Qi flow�
🍵 Herbal tea to clear dampness and lift energy

11/03/2025

✨ Struggling with stubborn weight or low energy? ✨

It’s not your age — it’s your body’s way of trying to protect you.

Swipe through to learn how to reignite your metabolism naturally with simple, science-backed habits. 🔥

👉For more personalized guidance, book a free call with our Holistic Nutritionist.

10/22/2025

Stop eating on autopilot. 🧠✨

Most overeating isn’t about lack of discipline — it’s about disconnection.

Here’s how to reconnect with your body and naturally eat less (without restriction):

🍽 Eat before you’re starving
Your brain makes better food choices when calm. Avoid going too long without food. If you wait to eat until you are “starving”, you are likely to have less control over what and how much you eat.

📵 Turn off distractions
Mindless eating can add up to 1000 extra calories/day. Don’t combine eating with other activities such as reading or watching TV. Research indicates that a major cause of weight gain is “unconscious” eating as a result of doing another activity while they eat.

🐢 Slow down and savour
Try chewing each bite 20 times and putting your utensils down between bites. Make meal time relaxing and enjoyable. Avoid eating on the go or while doing other things like working. Set aside time just to sit down and have your meal. This will also help to support digestion.

💭 Pause and check in: What kind of hunger am I feeling right now?
Sometimes we reach for food when what we really need is comfort, connection, or calm. Try nurturing those needs in other ways — a walk, a deep breath, or a quick message to a friend.

🥄 Use a smaller plate
Your brain loves visual satisfaction. Filling up a smaller plate will still give you the visual cues of having eaten a big meal without actually eating as much as you would have with a larger plate.
Your body knows when enough is enough…
You just have to give it space to tell you. 💫

📅 Want more tips and support with your nutrition? Book a complimentary call with Michelle Meilleur, our Certified Holistic Nutritionist.

10/16/2025

Today we see a lot of emphasis and focus on detoxes, cleanses and parasite protocols.

But there’s one key missing piece that often gets overlooked — you can clear microbes temporarily, but if your internal terrain remains weak, imbalanced, or inflamed… the symptoms always come back.

Your terrain is the environment within your body — your gut lining 🦠, microbiome diversity 🌿, nutrient stores 💧, mitochondrial energy ⚡, drainage pathways 🚰, hormones 💫, and nervous system regulation 🧘‍♀️.

When that terrain is healthy, it becomes much harder for pathogens to thrive.
✨ Inflammation settles.
✨ Detox happens naturally.
✨ You feel more resilient.

That’s why true healing isn’t about constantly fighting what’s wrong — it’s about rebuilding the foundations that allow the body to function optimally.

When we focus on strengthening the terrain — improving digestion, restoring mineral balance, supporting mitochondria, stabilizing blood sugar, and regulating the nervous system — the body naturally starts to rebalance itself.

It’s a quieter, slower, and often overlooked approach… but it’s the one that creates real, lasting transformation. 🌺

10/14/2025

🌿 Your gut does so much more than digest food!

It’s a powerhouse that influences your immunity, mood, energy, hormones, and even how well you absorb nutrients.

If you’re struggling with bloating, hormone imbalances, or low energy, supporting your gut is one of the most powerful steps you can take to feel better overall. 💪✨

Here’s how nutrition can help ⬇️

🥦 Feed your good bacteria with fibre:
Vegetables, fruits, legumes, and whole grains give your gut microbes the fuel they need to thrive. A colourful plate = a happy microbiome. 🌈

🥛 Add fermented foods:
Natural probiotics in yogurt, kefir, sauerkraut, kimchi, and miso can help repopulate your gut with beneficial bacteria. Even a few bites a day makes a difference! 🦠💚

🧄 Don’t forget prebiotics:
Foods like garlic, onions, leeks, asparagus, and bananas feed your good bacteria, which helps support a balanced gut ecosystem. 🌱

🚫 Limit processed foods and sugar:
These can promote harmful bacteria and inflammation, leading to digestive upset and fatigue.

💧 Stay hydrated:
Water is essential for smooth digestion and helps fibre do its job.

✨ Small shifts = big results.
Try adding an extra serving of veggies, sipping more water, or enjoying a fermented food each day — your gut (and your energy!) will thank you.

If you’ve already tried these tips and are still not feeling your best, it might be time for a deeper look.

💬 Book a complimentary call with Michelle Meilleur, our Certified Holistic Nutritionist, to explore how advanced nutrition can support your unique gut health journey. 💕

10/10/2025

✨Your vagus nerve might be the missing link between your stress, digestion, and mood.

This powerful nerve runs from your brain all the way to your gut — acting like your body’s secret communication line.

When it’s flowing, you feel calm, clear, and energized.

When it’s blocked, everything feels off — from your digestion to your mental focus.

The best part?
You can retrain your vagus nerve naturally with simple daily practices (see carousel 👆).

💛 Your body already knows how to heal — it just needs the right signal.

🌿 Save this post as a reminder.

📩 DM us for a free 15 minute consultation to get your gut + mood back in sync.

💬 Check out the full blog on the vagus nerve on our website.

10/08/2025

🍎 When Should You See A Nutritionist?

If you’re ready to take your health to the next level — but need support putting it all together — a nutritionist can be your secret weapon.

Here’s how working with a Certified Holistic Nutritionist can help 👇

✨ You want a sustainable plan for weight loss.
A holistic nutritionist helps you understand how to eat in a way that supports fat loss for your body specifically, without strict dieting. It’s a personalized approach to help you reach your health goals.

🥗 You need structure and clarity around food.
No more guessing what to eat or when. Get personalized meal guidance that makes healthy eating simple and stress-free.

💫 You want to get rid of cravings and increase your energy.
Learn how to balance blood sugar and metabolism naturally, so you can feel focused and energized throughout the day.

🌸 You’re navigating hormonal shifts.
Whether it’s PMS, perimenopause, or menopause, a holistic nutritionist helps you use nutrition strategically to support hormone balance.

🌿 You’re looking for a practical plan that fits your life.
From grocery lists to meal ideas, she turns evidence-based nutrition into doable steps that create lasting results.

⚖️ You’re ready for accountability and motivation.
Sometimes you know the basics — you just need a bit more guidance and a partner to keep you on track. That’s where coaching and check-ins make all the difference.

📅 Ready to get started? DM us to book your Free Nutrition Consultation.

10/07/2025

Most people have heard about probiotics — the live beneficial bacteria that keep your gut, immune system, and hormones in balance.

But what many don’t realize is that these bacteria need something to feed on to survive and thrive.... that’s where prebiotics come in.

Prebiotics are specialized plant fibers that act as the fuel source for your good bacteria. Think of them as fertilizer for your internal garden 🌱. Without enough prebiotics, even the best probiotic supplements won’t have lasting benefits — the bacteria simply won’t flourish.

Here’s why this relationship matters:

✨ Prebiotics help your gut microbes produce short-chain fatty acids (SCFAs) like butyrate — which calms inflammation, repairs the gut lining, and regulates blood sugar.

✨ Balanced gut bacteria supports estrogen detoxification, helping prevent symptoms like PMS, heavy cycles, and stubborn weight gain.

✨ A nourished microbiome strengthens your immune system, supports clear skin, and even improves mood and mental clarity.

So while probiotics add good bacteria, prebiotics sustain them — ensuring your microbiome can do its job long-term.

💡 Pro tip: Focus on creating the right environment for the good bacteria you already have. A diverse, fiber-rich diet, good hydration, and stress management help your microbiome naturally repopulate and thrive.

10/02/2025

🍂 Pumpkin Spice Smoothie (Gut-Loving & Indulgent)

If you’re craving all things cozy and fall-inspired — this smoothie satisfies both your taste buds and your gut.

Ingredients:
✨ ½ Cup pure canned pumpkin (not pie filling)
✨1 Small banana
✨½ Cup lactose-free or almond milk
✨½ Scoop collagen peptides or protein powder
✨1 Tbsp almond butter
✨Dash of cinnamon or ginger (if tolerated)

Blend the ingredients together, sip, and enjoy this creamy, gut-friendly fall favourite!

🎃 Pumpkin is rich in soluble fibre, which helps support digestion, blood sugar balance, and calms the gut — all while enjoying a fall treat.

🦃Feeling inspired to reset after Thanksgiving?

There are exactly 12 weeks left until 2026 — the perfect window to work 1:1 with Michelle, our Certified Holistic Nutritionist to:
- Reduce bloating & digestive discomfort
- Regulate hormones and stress levels
- Lose stubborn weight or inches naturally
- Feel lighter, more vibrant, and energized…

… all while enjoying delicious recipes like this pumpkin smoothie!

Why wait until the new year when you can reach your goals before the end of 2025!

Book your free discovery call with Michelle on our website https://vitalitawellnessinstitute.com/.

09/30/2025

Burnout isn’t just “being tired.” It’s a physiological state that happens when there is a prolonged demand for stress hormones, affecting the body’s ability to recover properly.

Here’s how that can show up day to day:

😴 Waking up tired even after a full night’s sleep → Chronic stress can disrupt your cortisol rhythm leaving you feeling drained no matter how much rest you get.

🔥 Feeling more reactive to smaller stressors → When your nervous system is overloaded, your brain stays in “fight or flight.” Even minor challenges can feel like major threats.

☕️ Craving sugar or caffeine more frequently → These cravings are your body’s way of trying to boost low energy and regulate blood sugar when your adrenal glands are overworked.

💭 Difficulty with focus and concentration → At first, high cortisol can actually heighten alertness, but over time the brain starts to down-regulate cortisol receptors. This negatively impacts the thinking part of the brain, working memory, focus, and executive function.

💔 Feeling emotionally flat → When stress hormones dominate, the brain produces fewer feel-good chemicals like serotonin and dopamine — this is your brain’s way of conserving energy but can feel a lot like “emotional numbness”.

🌫️ Isolating or withdrawing → Your body instinctively conserves energy by pulling back from social interactions when resources are low.

🌪️ Feeling overwhelmed or sensitive to stimuli → A stressed nervous system becomes hyper-reactive, making noise, light, or even small tasks feel overstimulating.

💡 Burnout is your body’s way of communicating that it needs to recover. This isn’t about getting more sleep but instead identifying what’s happening beneath the surface — from dysregulated stress hormones to blood sugar imbalances to nervous system overload etc.

Through clinical assessment and functional testing, we can determine where your body needs the most support and create a personalized plan to restore balance.

🩷 To learn more about how we test these hormones and what treatment options are available, book a discovery call on our website www.vitalitawellnessinstitute.com or send us a DM.

Vitalita Wellness Institute

12/11/2025

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Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm