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Foundational Journey

Foundational Journey offers a holistic & personalized nutrition approach to address your symptoms

14/02/2025

🌟 Exciting News! 🌟 Another Nourishing & Flourishing Series event is happening this next Saturday, February 22, from 1:30-3 PM at the Blue Shed at Sutton Ridge Farm! This enriching experience is crafted to support your journey towards a balanced and fulfilling life. Through engaging activities and insightful discussions, you'll gain valuable tools and inspiration to enhance your well-being. Mark your calendars and invite your friends to join this transformative adventure. Let’s thrive together! 🌼 With

28/12/2024

An exciting workshop to start of your 2025 with the right tools to help you thrive this year!

Join me (Meghan Rittmaster) and Anita Bastian where we will discuss the common major barriers to optimal health and how you can overcome and break through them so that you can make 2025 your year of thriving!

Type 'THRIVE 2025' if you're interested and I can PM you the link. Link is also provided in the bio on Instagram.

May 2025 be the year you reach your goals!

01/11/2024

It's easy to get bogged down with the idea that your health and well-being is achieved at a certain size - we are bombarded with that on the daily. Or if you don't eat a specific way then you're doing it wrong.

This is your reminder that your health and well-being is much more complex than a clothing size or image, or the latest fad diet.

Optimal health is going to be different for each person - we are all unique and have different genetics, backgrounds, lives, and more.

Reaching optimal health is finding the spot where your inner systems are working optimally for YOU and in balance. Your mental and emotional well-being are in balance and your spiritual well-being and needs are also being met.

This is going to look different for everyone! This is why I LOVE taking the holistic approach to health and well-being because so many factors are taken into consideration.

You could be the size you want to be, but maybe mentally your anxiety or depression is taking over, or maybe your body systems aren't functioning optimally and are needing more support, or maybe your stress levels are out of this world.

It's about finding the flow and balance within the various systems of well-being and having resilience among them in times where areas may be stressed.

Ultimately, there is no one-size-fits all with optimal health and well-being! You are a unique individual with your own individual journey!

If you're finding it difficult to find the balance and feel your best, type "SUPPORT" in the comments below and I will provide you with a link to a free 30-minute consultation where we can discuss next steps!

You deserve to feel YOUR best!

31/10/2024

Happy Halloween everyone! I hope you have a fun day today. Here are some tips to help support your optimal health on a day filled with tricks and treats!

Allow yourself to enjoy the day and stay out of the black-and-white thinking when it comes to meals and treats. The more you restrict yourself from treats and "save up", the more your brain wants these foods and it can lead to overconsumption and obsession.

Drinking plenty of water not only helps support your energy throughout the day, but it does a great job supporting your organs, muscles, metabolism, brain, and more! Staying hydrated helps lead to a happy body!

Don't skimp on your meals today. Enjoy balanced meals with protein, fiber and complex carbs, healthy fats, and colorful vegetables/fruits! This can help prevent any blood sugar spikes and dips which can leave you feeling shaky, irritable, fatigued, and more.

If you suffer from any food allergies (or your kiddos do), check your treats before consuming or opt for any non-candy items. Unfortunately, many treats can have some sneaky allergens and while certain candies are safe one year, formulas may change or production may change the next year and allergies may be introduced. Double check the treats!

Staying in the moment can not only help reduce stress and anxiety, but it also allows you to fully embrace and enjoy the celebration. However, staying mindful isn't always easy, but practicing breathwork and deep breathing is one way to help! It also helps lower your stress response and support your central nervous system. Allow for a calm body and mind today!

If you found these tips helpful, type "TREATS" in the comments below or post your favorite Halloween emoji!

Have a safe and happy Halloween!

26/10/2024

This is what I love about nutrition! There’s so much MORE to it than just getting in the nutrients to support your body to live.

It’s also about the tradition, the fun, and the community that goes along with it!

Here are the items that I made for a party I held with my sister - a Jack-o-lantern veggie tray, 7 layer dip with a sour cream spiderweb and olive spiders, and a coffee cake!

Food is nourishing for our bodies, soul, and mind, but it also has a great way of bringing people together. A full table full of joy, laughter, and fun memories being made. It can also help spark nostalgia and honor loved ones and traditions of loved ones that may no longer be here. Food and meals aren’t as black and white as they’re made out to be. There’s so much more to it than the nutrients on your plate.

What are some of your favorite foods to bring to gatherings? I’d love to hear!

24/10/2024

One of the smallest (yet not the easiest) but most important steps that you can take to reach your optimal health and well-being is by addressing the way that you speak to yourself.

The cells in our body are always listening and the way that we speak to ourselves and even THINK about ourselves becomes programmed into our cells and mind. Neural pathways are created, and the more that we fire up and use those pathways, the more engrained the thoughts and words become. It becomes our new norm.

What we say and believe about ourselves can create stress and toxins within the body. Why add to your stress load when there is plenty already?!

Not only that, but the words that we say to ourselves can actually create our reality. What we say holds a lot of power. Our beliefs also typically precede our actions.

The more love and kindness that you speak about yourself (which isn't always easy), the less stress and the less of a toxic burden you create within your body. It also supports the love and kindness that you DESERVE (even if you may not believe that - fake it until you make it, and it will start to seep in).

The more loving and kind you are to yourself, the more loving and kind your actions will likely become as well. This will allow a MUCH easier flow to reach your optimal health and well-being.

Comment LOVE below if you are someone working towards speaking more love and kindness to yourself! Comment with a ❤️ if you would like support on your journey and I'll reach out to you to help get you started!

21/10/2024

This little buddy is a new addition to our bedroom! As the weather cools and turns to winter, this allows for us to have a little bit of nature and greenery during the darker months.

Indoor plants can:
🪴help reduce stress
🪴improve your mood
🪴improve air quality
🪴improve a sense of well-being
🪴aid in better sleep
🪴and more!

Having an indoor plant can help bring more balance and lessen stress, which is a HUGE part of reaching your optimal well-being! This is just one simple example of taking a step in your journey towards your optimal health!

Who else has indoor plants? Type 🪴 or show some pics in the comment section below!

17/10/2024

Who else loves having pumpkin this time of year?! Not only is it in peak season, but it also warms the soul and is a great way of celebrating all things fall!

Adding in pumpkin to your meals (and even desserts) can provide your body with many different benefits, such as those listed.

Not a fan of pumpkin? Try a different type of squash, like butternut squash, delicata, acorn squash or more.

These sweet squash can really add to pasta dishes (you can puree them into the sauce, or have them cubed in with the pasta), soups and stews, chili, as a side, in salads, or added to baked goods, and more.

Enjoy this pumpkin (and squash) season!

14/10/2024

We tend to think of optimal health as an endpoint in a journey, when in reality it is ever-evolving as we continuously evolve in our lives.

It involves pivoting, flow, finding balance, and taking steps each day that feed your healthy self. What works for you 1 year or 1 month may not work the next.

Each step is one step further in your health and well-being journey. All it takes is finding ONE thing each day that not only brings you joy, feeds your soul, but also fuels your health and well-being. This could be as simple as:

Drinking enough water (1/2 your body weight in oz. is a good recommendation)

Reducing screen time before bed

Adding in more vegetables to 1 meal in your day

Adding 15 minutes of exercise into your day

Focusing on your breath 1 minute before each meal

Etc.

These small steps add up, especially when you practice them each day, allowing for them to become habits and part of your daily lifestyle. These steps fuel the growth in your health journey!

If you're looking for support, guidance, accountability, or just ideas on what you can do to better your health, comment "JOURNEY" below and I can send you a link for a free 30-minute consultation.

11/10/2024

We had a taco night at home and made it as nutritious as we could that night! We used:

🌮 grass-fed ground beef (thanks to our local farm )

🌮 mozzarella cheese, spring mix lettuce (chopped up)

🌮 sautéed spicy peppers and onions

🌮 Siete grain free taco shells

🌮 Siete mild taco seasoning

🌮 avocado with guacamole back-up + salsa

🌮 a nice big side salad

There are so many ways to amp up the fiber even more - like adding fresh beans and brown rice, and any other veggies!

This was a BIG hit with my kids and they had a lot of fun creating their own tacos!

Who else loves make-your-own meals with the family?! It gives a lot of choices to each family member + kids can feel more in control and enjoy the process!

09/10/2024

Now is the time where our immune systems are needing a little more support through our nutrition choices and lifestyle. Here are a few tips that you can start to implement now to help get you through the fall and winter!

08/10/2024

It’s so easy to “wind down” and “decompress” with a cocktail, glass of wine or beer. Society has deemed it acceptable, and we see it everywhere:

🍷 TV shows

🍷 Movies

🍷 Ads

🍷 Community celebrations

🍷 And more!

It is a substance that is embraced and utilized often. Now don’t get me wrong, I too fall into the category of enjoying a drink here and there, but the more that I’ve cut it out of my life, the more I’ve realized the health benefits, mental benefits, and the underlying reasons as to why I tend to say yes to that glass of wine. There are so many benefits to reducing alcohol consumption and even cutting it out completely. It has also allowed me to discover new ways of self-regulating and really learn myself and be fun without it!

On Saturday we made fall “mocktails” and they were so tasty and satisfied my tastebuds while celebrating togetherness with the family and putting up fall decorations. This is definitely going to be a staple in the household and I can’t wait to continue the journey of bettering my health and well-being and discovering new ways to enjoy social interactions and “decompress”.

Type MOCKTAIL if you are also traveling this road or just love finding new beverages that don’t involve alcohol! Bonus if you’d like to share one of your favorite beverages/mocktail recipes!

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Opening Hours

Monday	09:00 - 17:00
Tuesday	09:00 - 17:00
Wednesday	09:00 - 17:00
Thursday	09:00 - 17:00
Friday	09:00 - 17:00

Telephone

+16514023053

Website

https://foundationaljourney.com/

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