Vancouver Dietitian

01/14/2026

Weight struggles aren’t a discipline problem.
They’re often a hormone + metabolism issue.

When cortisol, insulin, and thyroid signals are off, your body can resist fat loss—no matter how “clean” you eat.
This is why testing > guessing.

Most annual labs are designed to screen for disease.
Functional lab testing goes deeper—it shows how your body is functioning long before anything is flagged as “abnormal.”

This is how we uncover what’s really driving:
• stubborn or unexpected weight gain
• slower metabolism
• body shape changes
• bloating and digestive discomfort

Together, we connect your symptoms with deeper data—looking at hormone metabolism, stress patterns, insulin response, gut health, and nutrient status—so we can address root causes instead of chasing symptoms.

I support weight loss and tricky weight changes at every stage of life, with a personalized, physiology-first approach that actually makes sense for your body.

👇 Comment WEIGHT to get my FREE guide on the weight–hormone connection, where I break down what may be influencing your weight and what you can start doing today.

No more guessing.
Just clarity, support, and a plan built around you.

01/12/2026

There are weeks when a structured plan feels supportive…
and weeks when even deciding what’s for dinner feels like one decision too many.

On low-energy weeks, the pressure to meal prep, batch cook, or follow someone else’s full day of eating can actually create more stress—not less.

That’s why I often come back to a very simple framework:
two proteins, two carbs, two vegetables.

Not a rigid meal plan.
Just a flexible base that removes friction when your brain feels foggy but your body still needs care.

Here’s how I think about it:

🥚 Two proteins you’d actually eat again tomorrow
Nothing complicated. Think roasted chicken thighs, soft-boiled eggs, canned tuna, or lentils simmered with garlic. Less variety, more reliability.

🍠 Two carbs that anchor and stretch
Not “clean” or “low”—just steady. Rice, sourdough, sweet potatoes, or frozen naan you can heat in minutes.

🥕 Two vegetables that feel easy to eat
Cooked, comforting, low effort. Roasted carrots, sautéed greens, broccolini with lemon—foods that don’t demand patience at the end of the day.

This approach isn’t about control.
It’s about acknowledging how it feels to open the fridge at 7:30 pm on a Tuesday.

When life is full, simplicity isn’t laziness—it’s support.
Options matter. And sometimes, having a few good ones is enough to keep you grounded.

01/08/2026

When blood sugar feels off, most people look straight to food 🍽️

More protein. Fewer carbs. A better plan.

Those things matter—but they’re not the whole story.

How your body handles food is shaped by what’s happening around meals, not just what’s on your plate.

If you’ve ever eaten a balanced lunch and still felt foggy by mid-afternoon 😵‍💫, or noticed cravings hit hard at night 🌙, it’s worth looking beyond the meal itself.

A few habits that often get overlooked:
• Starting the morning without immediate pressure or screens ☀️
• Adding gentle movement right after meals—before sitting back down 🚶‍♀️
• Reducing decision fatigue throughout the day 🧠

These don’t change what you eat.
They change how your nervous system responds to eating.

And that response directly affects blood sugar 🩸

Supporting glucose balance isn’t just about nutrients—it’s about pace, pressure, and giving your body enough calm to do its job well.

Sometimes that’s where the real shift happens ✨

01/07/2026

2025 asked for refinement.
For clarity.
For honesty about what was working—and what wasn’t.

As I look back on this year, one thing is clear:
more effort didn’t equal better outcomes.
Better systems, clearer priorities, and deeper support did.

So in 2026, I’m choosing:
• Depth over noise
• Strategy over guessing
• Sustainable progress over quick wins
• Fewer plans—done well
• More trust in the body, not more pressure on it

This work is becoming quieter, more intentional, and more grounded in what actually moves the needle: understanding the body, creating structure, and supporting real life.

If you’re tired of chasing and ready for clarity,
you’re exactly who I’m building this next chapter for.

2026 isn’t about doing more.
It’s about doing what matters—on purpose.

01/05/2026

You can follow a perfectly balanced meal plan—every macro calculated, every snack packed—and still feel like something is off.

Sometimes it’s not the food.
It’s the second-guessing.
The internal debate before eating something simple.
The mental math that creeps into what should be an easy lunch.

Food isn’t just fuel. It’s shaped by perception, memory, and the ongoing conversation we have with ourselves. Not in a “just think positive” way—but in the quiet expectations we carry, the way we respond to discomfort, and the rules we’ve absorbed over time.

These mindset shifts often matter more than the meal plan itself:

From control to collaboration
What if, instead of managing your body, you listened to it? Many of us were taught to override hunger cues, eat by the clock, ignore cravings, and push through fatigue. But your body isn’t working against you. When you approach it with curiosity rather than control, the signals start to make more sense.

From discipline to relationship
Discipline can get you through a week. Relationship is what supports change long-term. Instead of asking, “Was I good today?” or “Did I stick to the plan?” try asking, “How did that feel?” or “Did that actually support me?” Wellness rooted in self-punishment rarely lasts. Relationship leaves room for growth without self-betrayal.

From all-or-nothing to “what’s the next helpful thing?”
Starting over every Monday—or giving up after one unplanned meal—comes from a binary mindset that treats perfection as the only success. But bodies don’t work that way. A body under stress needs compassion, not tighter rules. Instead of “Did I ruin it?” try, “What would support me right now?”

Food choices matter—but they don’t exist in isolation. They’re shaped by the stories we tell ourselves about what’s allowed, what’s right, and what we deserve.

Changing mindset isn’t about forced positivity.
It’s about noticing those stories before they run the show—and slowly choosing ones built on trust instead of tension.

01/04/2026

You’re not lazy.
You’re not inconsistent.
And you’re not “missing willpower.”

You’re actually doing a lot of things right.

Whole foods.
Movement.
Supplements.
Podcasts.
Saving posts.

But your health still feels… stuck.

That’s because information without individual guidance + organization keeps you spinning instead of progressing.

The Balanced Body Method isn’t about adding more to your plate.
It’s about bringing everything together—your hormones, digestion, energy, stress, and real life—into a clear, supportive plan made for you.

2026 isn’t the year to try harder.
It’s the year to stop doing this alone.

If you’re ready for 1:1 support, clarity, and a body that finally responds—this is your invitation.

✨ Comment “BALANCED” or DM me to start. ✨

01/03/2026

I don’t have a perfect morning routine—but I do have a rhythm.

It’s a quiet sequence of small choices that help my nervous system settle before the day starts asking more of me. It’s how I remind my body where it is, what feels steady, and what actually matters.

Here’s what my mornings usually look like—especially on days I wake up feeling wired, scattered, or a little disconnected:

1. I start with something warm before caffeine.
Most mornings it’s hot water with lemon or an herbal tea. I wrap my hands around the mug and stand at the counter before checking messages. That pause helps slow the urge to rush and brings me into my body before I step into everything else.

2. I move my body—usually outside—before my kids wake up.
I’ll walk my dog for 30 minutes to an hour and listen to a podcast. That movement and fresh air signal to my system that the night is over and I’m here. It’s also my most peaceful alone time of the day.

3. I sit quietly and check in with how I’m actually feeling.
Sometimes it’s just a deep sigh. Other times I notice a low-grade stress or heaviness I woke up with. And some days, there’s nothing to name at all—just breath, warmth, and space. That awareness keeps me grounded far longer than any affirmation ever has.

4. I eat when I feel genuine hunger—not just because it’s “time.”
If my digestion feels slow or tense, I choose gentle foods and let my body lead. Eating feels different when it’s responsive instead of automatic.

5. I keep the first part of my morning quiet.
I don’t talk much for the first half hour. Not because I’m avoiding anyone—but because my nervous system isn’t ready to engage yet. That quiet gives me a chance to regulate before I’m needed by others.

This isn’t a checklist or a rigid set of rules.
It’s a relationship I keep coming back to—especially during seasons when life feels full and my body needs a little more care.

01/01/2026

🎆 🎇 🎆
Permission to let things feel unfinished—this is where healing deepens.

New Year’s Eve has a way of making us feel like everything should be wrapped up, reflected on, and resolved. But your body doesn’t follow a calendar.

If you’re still tired.
Still noticing symptoms.
Still figuring out what your body needs.

That doesn’t mean you failed or fell behind. It means you’re paying attention.

Healing isn’t always tidy. Sometimes it looks like pauses, questions, and choosing rest over pressure. Sometimes it’s simply staying present instead of forcing answers.

You don’t need to have clarity tonight.
You don’t need a perfect plan for tomorrow.

You’re allowed to carry unfinished things with you into the new year.

This is where trust grows.
This is where healing deepens.

✨ Happy New Year ✨

12/30/2025

Welcome to almost January—where everyone’s health goals come flowing in.

Suddenly it’s juice cleanses. Magic supplements. Restrictive plans that promise a reset.

But the one thing that’s actually supported my health—especially in winter—is consistent sauna time.

I don’t have a bathtub.
I do have cold intolerance.
And I know my body needs detox support through sweat.

When I made sauna a regular part of my routine, here’s what shifted:

I started sleeping better

My body handled temperature swings more smoothly

I finally felt warm, relaxed, and less tense

My nervous system felt calmer and more regulated

It’s not flashy. It’s not trendy.
It works because it supports the body at the root—circulation, stress response, and gentle detox through the skin.

If your hormones feel off or winter leaves you feeling cold, stiff, or sluggish, don’t underestimate simple, consistent tools.

Sometimes progress isn’t about doing more—it’s about supporting your body in the ways it actually needs.

Would you try sauna this season? ♨️
Let me know below ⬇️

12/28/2025

A blood sugar–supportive breakfast doesn’t need to be complicated—or perfect.

This is one of my go-to examples of how I help clients build a meal instead of following rules:

A protein base that’s already prepped

Fats that feel grounding, not heavy

Fiber pulled from what’s already in the house

Something tangy or bitter to gently wake digestion up

The goal isn’t a “clean” breakfast.
It’s a steady one.

When blood sugar and digestion are supported early in the day, I often see:
• fewer mid-morning crashes
• less intense cravings later on
• more consistent energy
• calmer hormones over time

This kind of breakfast takes about five minutes—but it supports your body for hours.

If mornings feel rushed or your energy feels unpredictable, this is often where I start with clients: not perfection, just better structure.

12/28/2025

A client recently asked me what actually helps when winter hits your energy and hormones—and here’s what I shared with her.

This time of year, it’s easy to think you need a full reset.
New rules. A strict plan. Something drastic to “get back on track.”

But most bodies don’t need more pressure in winter.
They need support.

What I see work best—over and over—is coming back to steady foundations:

Eating regularly to keep blood sugar and energy stable

Keeping the body warm, especially the feet, midriff, and neck

Choosing warm liquids instead of cold—soups, teas, warm water

Eating with the season—this isn’t berry season; it’s root vegetables, pears, citrus, slow-cooked meals

Supporting digestion and circulation as the body naturally slows

Creating daily rhythms that signal safety to the nervous system

For me, that rhythm looks simple.
I like to wake up before my kids, take my dog for a walk, and listen to a podcast. It’s quiet, unrushed, and truly my peaceful alone time for the day. That consistency matters more than people realize—it sets the tone for my stress levels, my energy, and how my body responds hormonally.

When you honor what winter asks of the body, hormones often respond.
Energy becomes more consistent. Sleep improves. Cravings soften.

This season isn’t about pushing harder.
It’s about listening more closely.

If winter leaves you feeling tired, cold, or hormonally off, your body may be asking for a different kind of care.

And you don’t have to figure that out alone.

12/26/2025