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MellyFit Nutrition

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Canada
Bloor West Village, ON
MellyFit Nutrition

Melissa is a Certified Nutritional Practitioner that received her Diploma from the Institute of Holi

04/22/2026

Let’s talk fiber! 🥦

Fiber isn’t just about digestion… it’s the foundation of a healthy gut and overall wellness 🦠 It supports blood sugar balance 📉, hormone detoxification 🔄, bowel regularity ❤️, and feeds the beneficial bacteria in your microbiome 🌱

Most of us don’t get enough but it’s actually easier (and tastier 😋) than you think to add more. Here is a list of fiber-rich foods to help you get started 🛒🥕

There are two types of fiber, and your body needs both 👇

💧 Soluble fiber dissolves in water and forms a gel-like texture in the gut, helping to slow digestion 🐢, keep you full 🍽️, balance blood sugar ⚖️, and support healthy cholesterol ❤️

🧹 Insoluble fiber doesn’t dissolve in water. Instead, it adds bulk to stool and helps move things through the digestive tract 🚶‍♀️, making it essential for
regularity and preventing constipation 💨

SOLUBLE FIBER 🌿
🍎Apple (without skin) ~ 4–5 g
🥑Avocado (½ fruit) ~ 1-2 g
🫜Beets (1 cup) 1.5 g
🫘Black Beans (½ cup cooked) ~ 2-3 g
🥕Carrots (1cup) 1.5 g
🌾Flax Seeds (2 tbsp) ~ 3 g
🥣Oats (1 cup dry) ~ 2–3 g
🌾Psyllium Husk (1 tbsp) 5 g

INSOLUBLE FIBER 🌾
🌰Almonds (⅛ cup) ~ 4–5 g
🥦Broccoli (1 cup raw) ~ 3 g
🌱Chia Seeds (2 tbsp) ~ 8-9 g
🧆Chickpeas (¾ cup cooked) ~ 4-5 g
🫘Lentils (½ cup) ~ 4-5 g
🍐Pears (½ cup) ~ 3–4 g
🍓Raspberry ~ 2–3 g
🫛Split Peas (½ cup cooked) ~ 2–3 g

Aim for 35 g of dietary fiber each day for optimal health 🎯

If you’re increasing your fiber intake, start slowly, drink plenty of water, and aim for a variety of plant foods throughout the day.

Your gut will thank you 🤍

For more information book a free discovery call with me. Click below!🤍
https://mellyfit.com/contact/

04/20/2026

💡 Have Your Health Benefits Renewed?

Good news! If your extended health coverage has refreshed for 2026, you may be able to use it for Nutritional Counselling 🥗✨

If you have coverage with providers like Manulife, Canada Life, OTIP, Sun Life, Green Shield, Industrial Alliance, Claim Secure, and more, you may be eligible for Nutritional Counselling.

As a CANNP-registered Holistic Nutrition Practitioner, MellyFit Nutrition provides official receipts with our NNCP #—making it easy to submit for reimbursement. 💳

Benefits may include:

▪️ Nutritional Counselling or Nutritionist

▪️ Health & Wellness Accounts

▪️ Health Spending Accounts

▪️ Personal Spending & Health Coaching

Don’t let your benefits go unused—start your wellness journey today and invest in yourself! 🌱💪

📩 Unsure if Holistic Nutrition is right for you? Book a FREE Discovery Call (link in bio).

04/15/2026

Spring is the season of fresh starts 🌱

Just like we open the windows, clear out closets, and deep clean our homes, it’s also a great time to think about “spring cleaning” your body. One of the simplest ways to support your body’s natural detox processes is by making sure your digestion is moving regularly.

If you’re not having at least one FULL bowel movement per day, your body may be holding onto waste longer than it should. This can show up as symptoms like bloating, gas, skin breakouts, or low energy.

The good news? There are some natural ways to help support digestion and get things moving again.

Here are a few of my favourites:

💊 Magnesium Citrate
Magnesium citrate can help relieve occasional constipation by drawing water into the intestines, which softens stool and gently stimulates bowel movements.

🌾 Increase fibre intake by incorporating foods like chia seeds, flax, apples, oats, leafy greens, and whole grains. Soluble fiber brings softness while insoluble fiber brings structure, and the combination creates well-formed, easy-to-pass stools

🛢️ Try Castor Oil Packs
Applying a warm castor oil pack to the abdomen can help stimulate digestion, reduce bloating, and support the body’s natural detox pathways.

🌿 Try Triphala
This traditional Ayurvedic blend of three fruits is known for its gentle yet effective laxative properties. Triphala helps support regular bowel movements while being easy on the gut.

💧 Add electrolytes (or minerals) to your water
Boost your water with electrolytes or trace minerals to improve absorption, support cellular hydration, and keep your body running smoothly from the inside out.

✨ Ready for your own digestive “spring clean”?
I’m offering a free 20-minute call to dive deeper into your symptoms and help uncover the root cause of your digestive issues. Link in bio to book 💚

Sometimes the best way to feel lighter, clearer, and more energized is simply by helping your body eliminate what it no longer needs. 🌿

04/13/2026

🌿✨ Step outside, breathe it in.

Anyone who knows me, knows I love being outside -mainly in warm weather but even in the winter I make it a point to be outside. Breathing in the air, soaking in the sun, putting my feet in the sand or grass, taking a wintery walk - there is just something so special about connecting to nature.

Of course I have a lot less time these days but even just 5 min in a natural setting can help boost our mood. Research shows that being outdoors can reduce stress, lower blood pressure, and shift your state of mind.

Whether it’s a walk through the park, a hike, gardening, or simply sitting in the sunshine, these small moments outside can help ground your nervous system and clear your mind.

For me, getting outside is a reset. It helps me slow down, reconnect, and come back feeling more present and energized for myself, my family, and my clients. 🌱

Nature has a quiet way of reminding us to pause, breathe, and just be.

How do you like to connect with nature? 🍃💚

🌿

04/08/2026

🌿 SPRING INGREDIENT SPOTLIGHT: SPIRULINA 🌿

Fresh season, fresh energy ✨ Let’s talk about this powerhouse green superfood:

💚 Complete plant protein (60–70%) → supports energy, satiety & muscle recovery

🌱 Rich in B vitamins, iron & trace minerals → helps fight fatigue & boost vitality

🍃Supports detoxification → bind heavy metals + provides antioxidant support against free radicals

🔵 Contains phycocyanin → antioxidant that supports immune health

⚡ Helps stabilize blood sugar → steady energy (no crashes!)

🌸 Easy to digest & absorb → gentle, effective nourishment

🥗 Perfect for vegetarians/vegans contains iron, b12 and amino acids

Think of spirulina as your daily spring reset—supporting energy, detox, and whole-body nourishment 🌞

✨ Simple ways to use it:

Add to smoothies, greens drinks, or take it on its own for a quick nutrient boost.

💸 Use code organika mellyfit25 for 25% OFF

🌿 Would you add spirulina to your morning routine this spring?

04/06/2026

Happy Monday! A friendly reminder to keep moving FORWARD⏩️⏩️

Stay focused on your goals.

Stay grounded in who you are.

Choose positivity, even on the hard days.

Be patient—what’s meant for you is on its way.

Trust your journey.

When challenges arise, rise with them—reset, refocus, and keep moving forward.

And above all… breathe.

It’s important to reflect on the past but to not get stuck in it. Remember that we can make life what we want it to be, regardless of our past.

And maybe you are finding it difficult to move forward and you're stuck... remember to at least not hold yourself back. Don’t put self-limiting beliefs on yourself because in some way they're holding you back from achieving what you are capable of.

💖💖

04/03/2026

🌼 Lemon Poppy Seed Muffins

If you're bringing something to an Easter gathering or hosting brunch, these Lemon Poppyseed Muffins are gluten and dairy free, sweetened only with honey & maple syrup. It is a bright, nourishing treat everyone will love! They have that fresh spring flavor from lemon zest and juice. 🍋

They also freeze well so feel free to make these ahead of time.

You will need:

2/3 cup coconut flour

1/2 cup maple syrup

8 eggs

1/2 cup coconut oil, melted

1/3 tsp sea salt

1 1/3 lemons, zested and juiced

1 1/3 tbsp poppy seeds

Raw honey, for serving

Directions:

Preheat oven to 350°F (177°C) and line a muffin tray with liners.

In a large mixing bowl, combine coconut flour, maple syrup, eggs, coconut oil, & salt.

Add lemon zest, lemon juice, and poppy seeds. Mix well.

Use a 1/4 cup measure to scoop batter into the muffin tray.

Bake for 35 minutes until set and lightly golden.

Its served slightly warm with a drizzle of raw honey. 🍯

Recipe from

Perfect for Easter brunch, spring gatherings, or bringing a homemade treat to share. 🌼

03/30/2026

Love the ritual of coffee but not the jitters, crashes, or afternoon fatigue?

If you’re sensitive to caffeine, you might notice it affects your digestion or makes you feel more wired or anxious.

☕ Herbal coffee can be a gentle alternative that still gives you that comforting, warm morning ritual — without the caffeine overload.

Made from roasted herbs, roots, or mushrooms, herbal coffee can support balanced energy, digestion, and overall wellness without overstimulating the nervous system.

✨ Benefits may include:

✔️ gentle energy without crashes

✔️ digestive support

✔️ calmer nervous system

✔️ a nourishing morning ritual

One blend I’ve been enjoying lately is — a Canadian herbal coffee alternative made with ingredients like roasted chicory, dandelion root, and healing herbs. For a rich, coffee-like flavour without the caffeine crash.

☕ How to use herbal coffee:

• mix with hot water and add sweetener and milk of choice

• make an iced latte

• add it to smoothies for a rich coffee flavour

• use it in baking (energy bites, muffins, granola)

✨ Sometimes the smallest swaps make the biggest difference. Try it this week and see how it changes your morning ritual.

👉 I now sell through and in-clinic 🛍️

Address

Bloor West Village, ON

Opening Hours

Monday	9am - 4pm
Tuesday	11am - 7pm
Wednesday	9am - 4pm
Thursday	11am - 7pm
Friday	9am - 4pm

Website

http://www.mellyfit.com/

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