Health Coach Mama

Health Coach Mama Certified Women’s Nutrition & Lifestyle Coach. 1:1 Consults & Workshops. Montreal, Naples & Virtual

I don’t always come across a herbal remedy that offers this many benefits… 🌿Vitex (also known as chasteberry) has quickl...
07/15/2025

I don’t always come across a herbal remedy that offers this many benefits… 🌿

Vitex (also known as chasteberry) has quickly become one of my go-to recommendations for women navigating hormonal shifts, whether it’s irregular cycles, PMS, PCOS or perimenopause.

It works by gently supporting your body’s natural progesterone levels, helping to:
✔️ Regulate spotty or missing periods ⌛️
✔️ Ease mood swings & PMS 🤪
✔️ Reduce heavy bleeding 🩸
✔️ Lessen hormonal acne & cravings 🍫

We first introduced it at my event this past March, gifting it to all 130 attendees and some cliente and the feedback is rolling in…

This month, I’m jumping on board myself to see how it supports my own cycle and symptoms.

✨ GIVEAWAY ✨
Win a 3-month/cycle supply of Vitex + a 40-minute hormone health coaching session with me to help you maximize your hormone-balancing results through nutrition and lifestyle.

To enter:
✔️ Follow & .vogel_canada
✔️ Tag a friend who could benefit from Vitex
✔️ Share which symptom you’re hoping to support
🌟 Bonus if you post this in your stories and tag me!

Open to Canadian and U.S. residents.
Contest closes Sunday, July 20 at 9 AM EST.

🇨🇦Not perfect, but still proud.Canada is home.Canada is family.And like any good relationship, it takes truth, growth an...
06/30/2025

🇨🇦Not perfect, but still proud.

Canada is home.
Canada is family.
And like any good relationship, it takes truth, growth and repair.

Wellness, like this country, is layered.
Sometimes it’s about community…coming together, supporting one another and creating space for change. Other times, it’s about listening to your gut, even when the crowd moves differently.

This land has shaped who we are. And now, we get to shape it back…with care, curiosity and courage. 🙏🧠💪

Happy Canada Day 🇨🇦

A few of my favourite Canadian brands are already moving the needle and I’m proud to support them: .supplements

This summer, I’m going on an impromptu superfood tour and you’re invited! ☀️ No pressure to ditch the spicy marg (you do...
06/24/2025

This summer, I’m going on an impromptu superfood tour and you’re invited! ☀️

No pressure to ditch the spicy marg (you do you), but I am all about phasing in more of those fresh, natural foods that make your hormones and gut feel amazing. 🤩

First stop? Oysters 🦪
These little gems are one of the richest natural sources of zinc, essential for immune health, skin repair and hormone balance especially for my perimenopause ladies. They’re also loaded with B12, selenium, iron and omega-3s, all supporting the nervous system, calming inflammation that affects your brain and mood. Happy foods = less stressed you! 😃

Soul sisters building a sisterhood 💞Sometimes you just stumble across people who feel like they were meant to be in your...
06/22/2025

Soul sisters building a sisterhood 💞
Sometimes you just stumble across people who feel like they were meant to be in your life. We all come from different places, with our own pasts and stories, but there’s this shared energy (yin yang depends on the day 🤪) and desire to support other women, that brings us together. That’s the kind of connection you can’t take for granted. It’s shared purpose. ✨

🔥

Made-Up Baked Eggplant 🍆 As a certified nutrition health coach, it’s easy to get caught up in high-protein everything. B...
06/13/2025

Made-Up Baked Eggplant 🍆
As a certified nutrition health coach, it’s easy to get caught up in high-protein everything. But yesterday, before heading to a BBQ, I had a little time and 2 eggplants begging for love.

This dish came together in under 30 minutes and felt like home…packed with the bold, comforting flavours I grew up with from my North African roots. 🇲🇦

Because eating clean doesn’t mean eating plain. You can (and should!) explore new foods and flavours…

✨ Made-Up Baked Eggplant Recipe ✨

Cut 2 eggplants into boats, brush with olive oil, and sprinkle generously with sea or Celtic salt (more than you think) and a good dusting of sumac. Bake at 375°F for ~25 minutes, flipping once. You’re aiming for a bit of crunch, not mush.

While that’s baking, toast some walnuts in a pan with olive oil, a pinch of cinnamon and a drizzle of maple syrup, honey or silan. 🍯

Top the roasted eggplant with the walnuts and your favourite herb…I went with dill. 🌿

Served it alongside a quick dip of full-fat Greek yogurt (there’s the protein!) mixed with a tzatziki spice blend from 😋

Simple. Nourishing. Full of flavour. Eating well should never feel boring.

Those frickin’ jeans. 👖 Tried some from  the other day. Figured it was time. High-waist, wide-leg, what’s in…I think 🤔 I...
06/11/2025

Those frickin’ jeans. 👖

Tried some from the other day. Figured it was time. High-waist, wide-leg, what’s in…I think 🤔 I Jumping on the bandwagon a little late, but hey, I’m here now. I don’t like shopping.

Found a pair I think I liked. Size 4.
They fit. But I zeroed in on the bulge over the top.

Postpartum skin? Extra fat? Will it go away?
Will this stretch? Should I size up?
But this was the last pair…fak.

Cue the spiral:
What shirts will work?
Will the bodysuit suck it in?
Will I regret wearing this? I gotta go…

I cut the tag before my ABBA show. ✂️
It felt right …
Not just the jeans, but the feeling in them.
Powerful. Womanly. Enough.

I watched the dancers:
Curvy, lean, ripped, soft.
Big waists, small busts, bold bodies, bright energy.
All shining. All beautiful.
No tag could define that.

Today, I felt good in the 4.
Tomorrow? Maybe it’s the 6. The other brand, an 8. Maybe it just doesn’t matter anymore because I’m healthy.

Feeling all over the place lately? Mood swings, irritability, or just not feeling like yourself? What you eat can play a...
02/08/2025

Feeling all over the place lately? Mood swings, irritability, or just not feeling like yourself? What you eat can play a huge role in how you feel…so let’s talk about how to eat for happiness during perimenopause/menopause.😃

Swipe through to learn simple ways to support your mood naturally! And if you want to go deeper in hormone healing nutrition, join me at HOT for Hormones on March 30 for a full deep dive into perimenopause, menopause and feeling amazing in your body again. http://bit.ly/Hot4Hormones

I haven’t owned a full-length mirror in years, and my scale is buried in storage. But today, I caught my reflection at t...
01/30/2025

I haven’t owned a full-length mirror in years, and my scale is buried in storage. But today, I caught my reflection at the gym…and I smiled. I saw a strong, happy, confident woman, not someone picking herself apart, wishing she could change everything.

For years, my reflection felt like my worst critic. Disordered eating, crash diets, over-exercising, living off caffeine, alcohol every other day and zero sleep. But I knew something had to change, especially if I wanted to set an example for the next generation of women in this crazy world.

I used to say that becoming a mother after so many years of trying saved me. And in many ways, it did. But wanting to be a better version of myself for my children was only the first step. True change happened when I realized I had to do it for me too.

So I let it go. Now, I focus on real food, home-cooked meals, syncing my diet and lifestyle with my menstrual cycle, using natural remedies to support my hormones and immunity, training smarter (not harder), practicing gratitude and authenticity, walking/biking instead of driving... But I also believe in balance—yes, I still get my nails done because they make me feel feminine and I’ll treat myself to a Coke Zero and bag of Doritos from time to time. There’s sustainability in balance.

If you’re stuck in that cycle, I’m here to help you break free. In just 3-6 months, you can feel completely different…inside and out. Whether it’s weight loss, peri/menopause support, your relationship with food, inflammation, leaky gut, healing hormonal issues… whatever your goal may be, there are natural proven solutions to connect you back to your body. Your journey starts with one free 40-minute consultation. Book your 1:1 discovery call on healthcoachmama.com ⬆️ (Link in bio)

🙏🌿
Nancy

Address

Westmount, QC

Website

https://www.healthcoachmama.com/

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