PF Holistic Care | nutrition in st.albert | St. Albert, AB, Canada

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Fibre! What is good for?
Absolutely everything.

It supports blood sugar regulation, helps lower LDL cholesterol, feeds your gut bacteria, and yes- keeps things moving.

But here’s the thing: not all fibre is created equal.

Hear me out:
Fibre comes in two forms—soluble and insoluble—and while we often think more is better, it’s really about the right balance.

A lot of people don’t realize that some high-fibre foods are heavily dominant in one type over the other.

I see this all the time with men and women - especially those dealing with chronic constipation. They’re increasing their fibre intake, adding psyllium husk daily, eating chia seeds and lentils—but they’re still not getting relief.

One individual recently increased her soluble fibre intake to support her digestion. She was doing everything “right” on paper, but one key piece was missing: WATER!

Soluble fibre forms a gel-like texture in the digestive tract. Without enough water to help move it along, it can actually slow things down and contribute to constipation.

Not ideal, right?

Now, let’s say hydration isn’t the issue—someone is drinking plenty of water but still not seeing a shift. That’s when we need to look at insoluble fibre. This is the kind of fibre that adds bulk to the stool and helps physically move waste through the digestive tract.
In her case, once we introduced more insoluble fibre—like cooked vegetables with skins, seeds, nuts, and a little raw roughage—her symptoms finally started to ease.

Fibre is essential, but it works best when there’s a proper balance between types, and when it’s supported with enough hydration.
Eat the rainbow 🌈

Fibre! What is good for?
Absolutely everything.

It supports blood sugar regulation, helps lower LDL cholesterol, feeds your gut bacteria, and yes- keeps things moving.

But here’s the thing: not all fibre is created equal.

Hear me out:
Fibre comes in two forms—soluble and insoluble—and while we often think more is better, it’s really about the right balance.

A lot of people don’t realize that some high-fibre foods are heavily dominant in one type over the other.

I see this all the time with men and women - especially those dealing with chronic constipation. They’re increasing their fibre intake, adding psyllium husk daily, eating chia seeds and lentils—but they’re still not getting relief.

One individual recently increased her soluble fibre intake to support her digestion. She was doing everything “right” on paper, but one key piece was missing: WATER!

Soluble fibre forms a gel-like texture in the digestive tract. Without enough water to help move it along, it can actually slow things down and contribute to constipation.

Not ideal, right?

Now, let’s say hydration isn’t the issue—someone is drinking plenty of water but still not seeing a shift. That’s when we need to look at insoluble fibre. This is the kind of fibre that adds bulk to the stool and helps physically move waste through the digestive tract.
In her case, once we introduced more insoluble fibre—like cooked vegetables with skins, seeds, nuts, and a little raw roughage—her symptoms finally started to ease.

Fibre is essential, but it works best when there’s a proper balance between types, and when it’s supported with enough hydration.
Eat the rainbow 🌈

Time for some realness here.

Frozen vs. Fresh produce - which one is better?

The answer: It truly doesn’t matter because it has to make sense for you.

8.7 Million Canadians are facing food insecurity. Fruit & veggies account for 45% of food waste in Canadian households. (Slides have more facts)

The most eye-opening part for me was hearing people share their stories and the challenges they face. From struggles with food to emotional hurdles and financial obstacles, it was clear that while many come in knowing they need change, advice like “only eat organic, fresh, or grass-fed” can seem out of touch for those in tough situations. That’s why social media hasn’t been my favourite lately.

So do I recommend frozen produce? ABSOLUTELY!

Do I encourage more people eating frozen produce? ABSOLUTELY!

Do I eat frozen vegetables and fruit? ABSOLUTELY — it makes sense for our family.

Time for some realness here.

Frozen vs. Fresh produce - which one is better?

The answer: It truly doesn’t matter because it has to make sense for you.

8.7 Million Canadians are facing food insecurity. Fruit & veggies account for 45% of food waste in Canadian households. (Slides have more facts)

The most eye-opening part for me was hearing people share their stories and the challenges they face. From struggles with food to emotional hurdles and financial obstacles, it was clear that while many come in knowing they need change, advice like “only eat organic, fresh, or grass-fed” can seem out of touch for those in tough situations. That’s why social media hasn’t been my favourite lately.

So do I recommend frozen produce? ABSOLUTELY!

Do I encourage more people eating frozen produce? ABSOLUTELY!

Do I eat frozen vegetables and fruit? ABSOLUTELY — it makes sense for our family.

Feeling anxious after eating high-sugar meals?

1. High-sugar meals cause blood sugar spikes and crashes, triggering the release of cortisol and adrenaline — the body’s “stress” hormones. These hormonal shifts can leave you feeling jittery, anxious, and irritable.

A disrupted gut microbiome can worsen how your body processes sugar, making mood swings and anxiety after meals more intense.

✅ Eat balanced meals with protein, fiber, and healthy fats to slow sugar absorption.
✅ Eat gut-friendly foods like leafy greens, avocado, and fermented veggies (if tolerated).

2. Sleep disturbances caused by gut dysbiosis

Your gut produces 90% - 95% of your serotonin, a neurotransmitter responsible for regulating mood and sleep. When your gut is out of balance (a state called dysbiosis), serotonin production can drop, making it harder to sleep.

Bad gut bacteria can also produce toxins that disrupt your nervous system, affecting melatonin production (the sleep hormone).

✅ Eat prebiotic-rich foods like garlic, onions, and flaxseeds.
✅ Take a probiotic supplement, digestive enzymes or eat fermented foods.

3. Morning stomach discomfort tied to cortisol-gut imbalances.

Cortisol, the body’s main stress hormone, is naturally highest in the morning. If your gut is inflamed or imbalanced, you may experience morning stomach cramps, nausea, or urgency after waking up due to cortisol-gut sensitivity.

Chronic stress disrupts the gut barrier, increasing inflammation and triggering digestive symptoms when cortisol spikes.

✅Sip warm lemon water first thing to gently stimulate digestion.
✅Avoid coffee on an empty stomach, which can worsen cortisol-induced gut irritation.

Okay that's alll byyeee! ❤️

Feeling anxious after eating high-sugar meals?

1. High-sugar meals cause blood sugar spikes and crashes, triggering the release of cortisol and adrenaline — the body’s “stress” hormones. These hormonal shifts can leave you feeling jittery, anxious, and irritable.

A disrupted gut microbiome can worsen how your body processes sugar, making mood swings and anxiety after meals more intense.

✅ Eat balanced meals with protein, fiber, and healthy fats to slow sugar absorption.
✅ Eat gut-friendly foods like leafy greens, avocado, and fermented veggies (if tolerated).

2. Sleep disturbances caused by gut dysbiosis

Your gut produces 90% - 95% of your serotonin, a neurotransmitter responsible for regulating mood and sleep. When your gut is out of balance (a state called dysbiosis), serotonin production can drop, making it harder to sleep.

Bad gut bacteria can also produce toxins that disrupt your nervous system, affecting melatonin production (the sleep hormone).

✅ Eat prebiotic-rich foods like garlic, onions, and flaxseeds.
✅ Take a probiotic supplement, digestive enzymes or eat fermented foods.

3. Morning stomach discomfort tied to cortisol-gut imbalances.

Cortisol, the body’s main stress hormone, is naturally highest in the morning. If your gut is inflamed or imbalanced, you may experience morning stomach cramps, nausea, or urgency after waking up due to cortisol-gut sensitivity.

Chronic stress disrupts the gut barrier, increasing inflammation and triggering digestive symptoms when cortisol spikes.

✅Sip warm lemon water first thing to gently stimulate digestion.
✅Avoid coffee on an empty stomach, which can worsen cortisol-induced gut irritation.

Okay that's alll byyeee! ❤️

Our fasting glucose levels tell us a story. Our HbA1C tells us how long the story has been going on.

Also to note: Elevated glycated hemoglobin (HbA1c) levels are also associated with an increased risk of AF. (doi.org/10.1161/CIRCEP.118.007030)

There's so many reasons why we should make sure our blood sugar levels are in checked, especially if diabetes and cardiovascular disease(s) run in your family history. 😮

We start with something we can control, and that's with dietary habits. ❤️

- Portion control! Be mindful of portion sizes to avoid spikes in blood sugar.

- Choose complex carbs, and fibers that slow down absorption of sugar and improves blood sugar control.

- Fibers like vegetables!
Veggies are packed with essential vitamins, minerals and antioxidants. Eating a variety of veggies ensures you get a wide range of micronutrients your body needs for optimal health.

-Proteins that include lean meats, fish, eggs and soy based products. (If tolerated.)

-Fats are are high in Omega 3 fatty acids like extra virgin olive oil, olive oil, avocado oil, and nuts.

🔥 Nutrition isn’t a one-size-fits-all approach. What works well for you might not be suitable for someone else. This information is general and not personalized, so always consider your unique needs!

Don't forget to eat the rainbow! 🌈

Our fasting glucose levels tell us a story. Our HbA1C tells us how long the story has been going on.

Also to note: Elevated glycated hemoglobin (HbA1c) levels are also associated with an increased risk of AF. (doi.org/10.1161/CIRCEP.118.007030)

There's so many reasons why we should make sure our blood sugar levels are in checked, especially if diabetes and cardiovascular disease(s) run in your family history. 😮

We start with something we can control, and that's with dietary habits. ❤️

- Portion control! Be mindful of portion sizes to avoid spikes in blood sugar.

- Choose complex carbs, and fibers that slow down absorption of sugar and improves blood sugar control.

- Fibers like vegetables!
Veggies are packed with essential vitamins, minerals and antioxidants. Eating a variety of veggies ensures you get a wide range of micronutrients your body needs for optimal health.

-Proteins that include lean meats, fish, eggs and soy based products. (If tolerated.)

-Fats are are high in Omega 3 fatty acids like extra virgin olive oil, olive oil, avocado oil, and nuts.

🔥 Nutrition isn’t a one-size-fits-all approach. What works well for you might not be suitable for someone else. This information is general and not personalized, so always consider your unique needs!

Don't forget to eat the rainbow! 🌈

It's hard when you're really trying to figure out why your body isn't absorbing nutrients, or why your not reaching your nutrient goals.

Let's get into it!

1. 🎉 Supplements are just that.
They're not real food, they shouldn't replace food and using any sort of supplements (yes that also includes protein powders) should be used with purpose.

Supplements should be checked for any medication interactions or medical conditions. This is very important. You could be worsen conditions and if you're on life supporting medications we don't want to interact with those.

Lastly, supplements are not made equally. Making sure their third party tested or have an NPN number is important so you know the company has gone through safety protocols + met safety requirements.

2. ❤️ Changing your habits is the hardest thing to start with. So master one item at a time and slowly keep going with building new routines.

Trying to do it all at one time is exhausting - this is a health journey not a race to the end. Which by the way - doesn't existence in our own personal health. We will never reach the end. We will always be self improving - just pace it out.

3. 😮 Diets that don't make any sense.

Why are we even trying to remove certain food groups? Is there an actual reason why you can't eat it?

If you don't have a medical reason or valid health reasons - removing items because an influencer told you is no bueno. 💥

We can adjust how much we intake but to remove because it's "not good"...
I'm not buying it, and it's not ideal for the long haul. If a food removal is intended to stay as a removal it has to be beneficial - for health reasons, including mental health.

Okayyyyy Byeeeeee🔥

And remember to eat the rainbow 🌈

It's hard when you're really trying to figure out why your body isn't absorbing nutrients, or why your not reaching your nutrient goals.

Let's get into it!

1. 🎉 Supplements are just that.
They're not real food, they shouldn't replace food and using any sort of supplements (yes that also includes protein powders) should be used with purpose.

Supplements should be checked for any medication interactions or medical conditions. This is very important. You could be worsen conditions and if you're on life supporting medications we don't want to interact with those.

Lastly, supplements are not made equally. Making sure their third party tested or have an NPN number is important so you know the company has gone through safety protocols + met safety requirements.

2. ❤️ Changing your habits is the hardest thing to start with. So master one item at a time and slowly keep going with building new routines.

Trying to do it all at one time is exhausting - this is a health journey not a race to the end. Which by the way - doesn't existence in our own personal health. We will never reach the end. We will always be self improving - just pace it out.

3. 😮 Diets that don't make any sense.

Why are we even trying to remove certain food groups? Is there an actual reason why you can't eat it?

If you don't have a medical reason or valid health reasons - removing items because an influencer told you is no bueno. 💥

We can adjust how much we intake but to remove because it's "not good"...
I'm not buying it, and it's not ideal for the long haul. If a food removal is intended to stay as a removal it has to be beneficial - for health reasons, including mental health.

Okayyyyy Byeeeeee🔥

And remember to eat the rainbow 🌈

It’s a lot of poop talk and how well you poop. 💩 What may be labeled as a super health food or healthy in general - may be not what you need. Your body does a wonderful job of giving you signals and if you keep ignoring them then the signals will only get louder. So rest and digest, chew your food, avoid distractions, and listen to your body's cues. Also - fruit makes you poop.

It’s a lot of poop talk and how well you poop. 💩 What may be labeled as a super health food or healthy in general - may be not what you need. Your body does a wonderful job of giving you signals and if you keep ignoring them then the signals will only get louder. So rest and digest, chew your food, avoid distractions, and listen to your body's cues. Also - fruit makes you poop.

It's your gut - it always has been about your gut.

There is no bodily system that is NOT impacted by the gut.

The gut does far more than just digest your food; it’s a complex,interconnected network that plays a key role in maintaining your ENTIRE health. Often referred to as the “second brain,” the gut influences every major bodily system, making it a cornerstone of well-being.

At the heart of the gut’s influence is the gut microbiome—a vast ecosystem of trillions of microorganisms living primarily in the intestines. (Made posts about the microbiome in the past!)

This includes:
🦠 Bacteria
🦠 Viruses
🦠 And fungi
These microorganisms are not just passive residents; they are active participants in many critical
processes, from digestion and nutrient absorption to immune function and hormone regulation.

When your gut is out of balance, it can trigger issues that ripple through every system in your body—affecting your mood, energy levels, immunity, and even your skin. This is why nurturing your
gut isn’t just important; it’s essential. Your gut health is the foundation of your well-being, and taking care of it will have a positive impact on EVERYTHING. 🌱

Take care and remember to eat the rainbow 🌈

It's your gut - it always has been about your gut.

There is no bodily system that is NOT impacted by the gut.

The gut does far more than just digest your food; it’s a complex,interconnected network that plays a key role in maintaining your ENTIRE health. Often referred to as the “second brain,” the gut influences every major bodily system, making it a cornerstone of well-being.

At the heart of the gut’s influence is the gut microbiome—a vast ecosystem of trillions of microorganisms living primarily in the intestines. (Made posts about the microbiome in the past!)

This includes:
🦠 Bacteria
🦠 Viruses
🦠 And fungi
These microorganisms are not just passive residents; they are active participants in many critical
processes, from digestion and nutrient absorption to immune function and hormone regulation.

When your gut is out of balance, it can trigger issues that ripple through every system in your body—affecting your mood, energy levels, immunity, and even your skin. This is why nurturing your
gut isn’t just important; it’s essential. Your gut health is the foundation of your well-being, and taking care of it will have a positive impact on EVERYTHING. 🌱

Take care and remember to eat the rainbow 🌈

@fertility.and.beyond and I are launching a program to support individuals going through IUI & IVF. We’re here for you and want to create a safe space on your fertility journey. Curious about the program? Send us a DM to do a discovery call if this is the path for you. ❤️🙏

@fertility.and.beyond and I are launching a program to support individuals going through IUI & IVF. We’re here for you and want to create a safe space on your fertility journey. Curious about the program? Send us a DM to do a discovery call if this is the path for you. ❤️🙏

Unpopular opinion: fermented foods are NOT for everyone! 🙅

Don’t get me wrong, fermented foods can be incredible for your gut health due to their probiotic content, but something that’s not widely spoken about is the fact that they’re not beneficial for everyone.

Truth be told, there are situations where fermented foods can cause problems. For example:

❌ If you have a histamine intolerance
Fermented foods contain high levels of histamine, a compound that can trigger allergic reactions and inflammation in sensitive individuals.

❌ If you have Small Intestinal Bacterial Overgrowth (SIBO)
SIBO is a condition where bacteria overgrow in the small intestine, leading to excessive fermentation of foods. Fermented foods can introduce more bacteria into the gut, potentially exacerbating symptoms.

❌ If you have candida overgrowth
Candida is a type of yeast that can overgrow in the gut, causing various health issues. Some fermented foods can feed yeast and exacerbate candida overgrowth.

❌ If you have Irritable Bowel Syndrome (IBS)
IBS is a chronic condition affecting the digestive system, characterized by abdominal pain, bloating, and changes in bowel habits. Fermented foods can be high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which can trigger IBS symptoms.

❌ If you have allergies and food sensitivities
Some individuals may be allergic or sensitive to specific components in fermented foods. Common triggers include dairy and soy-based fermented foods.

❌ If you have a compromised immune system
Individuals with compromised immune systems, such as those undergoing chemotherapy or with autoimmune diseases, may be more susceptible to infections from bacteria in fermented foods.

Don’t forget to eat the rainbow 🌈

Unpopular opinion: fermented foods are NOT for everyone! 🙅

Don’t get me wrong, fermented foods can be incredible for your gut health due to their probiotic content, but something that’s not widely spoken about is the fact that they’re not beneficial for everyone.

Truth be told, there are situations where fermented foods can cause problems. For example:

❌ If you have a histamine intolerance
Fermented foods contain high levels of histamine, a compound that can trigger allergic reactions and inflammation in sensitive individuals.

❌ If you have Small Intestinal Bacterial Overgrowth (SIBO)
SIBO is a condition where bacteria overgrow in the small intestine, leading to excessive fermentation of foods. Fermented foods can introduce more bacteria into the gut, potentially exacerbating symptoms.

❌ If you have candida overgrowth
Candida is a type of yeast that can overgrow in the gut, causing various health issues. Some fermented foods can feed yeast and exacerbate candida overgrowth.

❌ If you have Irritable Bowel Syndrome (IBS)
IBS is a chronic condition affecting the digestive system, characterized by abdominal pain, bloating, and changes in bowel habits. Fermented foods can be high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which can trigger IBS symptoms.

❌ If you have allergies and food sensitivities
Some individuals may be allergic or sensitive to specific components in fermented foods. Common triggers include dairy and soy-based fermented foods.

❌ If you have a compromised immune system
Individuals with compromised immune systems, such as those undergoing chemotherapy or with autoimmune diseases, may be more susceptible to infections from bacteria in fermented foods.

Don’t forget to eat the rainbow 🌈

Ever wondered what the connection is between the gallbladder and the gut? 🤔

The gallbladder is a small, pear-shaped organ located beneath the liver. Its primary function is to store and concentrate bile, a digestive fluid produced by the liver.

✅ Bile is essential for the digestion and absorption of fats in the small intestine.
✅ When you eat, particularly fatty foods, the gallbladder releases bile into the small intestine
✅ This aids largely in fat digestion.
Bile also helps in the elimination of waste products, including bilirubin and excess cholesterol, from the body, whilst aiding in the absorption of vitamins A, D, E, and K.

So, where does the gut come into the picture? 👉 Since the gallbladder is heavily involved in digestion, when it’s not functioning properly it can lead to several digestive issues that affect the gut:

❌ Fat digestion issues:
Without adequate bile, fats are not properly digested. This can lead to fatty stools (steatorrhea),
diarrhea, and nutrient deficiencies, particularly in fat-soluble vitamins. Proper bile flow is essential for maintaining the balance of gut bacteria. When this flow is disrupted, it can lead to small intestinal
bacterial overgrowth (SIBO), causing bloating, gas, and abdominal discomfort.

❌ Impaired detoxification:
Reduced bile flow affects the body’s ability to eliminate toxins. This can result in an accumulation of
waste products, potentially causing systemic inflammation and digestive discomfort. Proper bile production is crucial not only for digestion but also for detoxification and overall gut health.
The bottom line? Your gallbladder and gut are intricately connected! Take care of one, and you’ll be taking care of the other. 💗

Stay tuned for my next post where I’ll be discussing the 4 best nutrients to add to your diet to support your gut!

#guthealth #guthealing #guthealthmatters #digestivesystem #digestivesupport #holistichealth
#functionalnutrition #healthydigestion #improvedigestion #digestivehealth
#gallbladderhealth #yeghealth #mindfulness

Ever wondered what the connection is between the gallbladder and the gut? 🤔

The gallbladder is a small, pear-shaped organ located beneath the liver. Its primary function is to store and concentrate bile, a digestive fluid produced by the liver.

✅ Bile is essential for the digestion and absorption of fats in the small intestine.
✅ When you eat, particularly fatty foods, the gallbladder releases bile into the small intestine
✅ This aids largely in fat digestion.
Bile also helps in the elimination of waste products, including bilirubin and excess cholesterol, from the body, whilst aiding in the absorption of vitamins A, D, E, and K.

So, where does the gut come into the picture? 👉 Since the gallbladder is heavily involved in digestion, when it’s not functioning properly it can lead to several digestive issues that affect the gut:

❌ Fat digestion issues:
Without adequate bile, fats are not properly digested. This can lead to fatty stools (steatorrhea),
diarrhea, and nutrient deficiencies, particularly in fat-soluble vitamins. Proper bile flow is essential for maintaining the balance of gut bacteria. When this flow is disrupted, it can lead to small intestinal
bacterial overgrowth (SIBO), causing bloating, gas, and abdominal discomfort.

❌ Impaired detoxification:
Reduced bile flow affects the body’s ability to eliminate toxins. This can result in an accumulation of
waste products, potentially causing systemic inflammation and digestive discomfort. Proper bile production is crucial not only for digestion but also for detoxification and overall gut health.
The bottom line? Your gallbladder and gut are intricately connected! Take care of one, and you’ll be taking care of the other. 💗

Stay tuned for my next post where I’ll be discussing the 4 best nutrients to add to your diet to support your gut!

#guthealth #guthealing #guthealthmatters #digestivesystem #digestivesupport #holistichealth
#functionalnutrition #healthydigestion #improvedigestion #digestivehealth
#gallbladderhealth #yeghealth #mindfulness

Glutamine is one of 20 naturally occurring amino acids found in high protein foods. It's also the amino acid with the highest concentration in the bloodstream.

In fact, it accounts for 30-35% of your blood's amino acid nitrogen! 👈

L-glutamine is also known as a conditional essential amino acid - this means that your body is capable of making it on its own, but it uses it in large amounts.

📌It’s also essential when a person is experiencing muscular deterioration
📌Or during certain catabolic states such as after a bone marrow transplant.

Glutamine makes up about 60% of your skeletal muscle, and supplementing with this amino acid can not only help with protein synthesis and balancing your body’s pH levels, but also:

✅Improving your gastrointestinal and immune health.
L-glutamine aids in gut and digestive processes. If you’re suffering from one of the conditions listed below, it can be especially beneficial for you:

➡️Irritable bowel syndrome (IBS)
➡️An inflammatory bowel disease such as Crohn’s disease
➡️Ulcerative colitis
➡️Leaky gut
➡️And any of the issues associated with leaky gut.

✅Supporting brain health.
Glutamine is a precursor to the neurotransmitter glutamate, which is important for brain health. A disruption in the glutamine-glutamate cycle can cause a variety of issues in the brain, including:

💢Epilepsy
💢Bipolar disorder
💢Schizophrenia
💢Anxiety
💢And depression.

✅Supporting metabolic and heart health.
Human growth hormone (HGH) levels increase by around 400% after glutamine supplementation! This hormone reaction raises resting metabolic rate and improves the post-exercise afterburn effect, or EPOC.

This is critical for weight loss and the development of lean muscle mass.

💥This should not be taken as medical advice, and please talk to your health care providers if supplement support is right for you.

Remember to eat the rainbow 🌈 😍

Glutamine is one of 20 naturally occurring amino acids found in high protein foods. It's also the amino acid with the highest concentration in the bloodstream.

In fact, it accounts for 30-35% of your blood's amino acid nitrogen! 👈

L-glutamine is also known as a conditional essential amino acid - this means that your body is capable of making it on its own, but it uses it in large amounts.

📌It’s also essential when a person is experiencing muscular deterioration
📌Or during certain catabolic states such as after a bone marrow transplant.

Glutamine makes up about 60% of your skeletal muscle, and supplementing with this amino acid can not only help with protein synthesis and balancing your body’s pH levels, but also:

✅Improving your gastrointestinal and immune health.
L-glutamine aids in gut and digestive processes. If you’re suffering from one of the conditions listed below, it can be especially beneficial for you:

➡️Irritable bowel syndrome (IBS)
➡️An inflammatory bowel disease such as Crohn’s disease
➡️Ulcerative colitis
➡️Leaky gut
➡️And any of the issues associated with leaky gut.

✅Supporting brain health.
Glutamine is a precursor to the neurotransmitter glutamate, which is important for brain health. A disruption in the glutamine-glutamate cycle can cause a variety of issues in the brain, including:

💢Epilepsy
💢Bipolar disorder
💢Schizophrenia
💢Anxiety
💢And depression.

✅Supporting metabolic and heart health.
Human growth hormone (HGH) levels increase by around 400% after glutamine supplementation! This hormone reaction raises resting metabolic rate and improves the post-exercise afterburn effect, or EPOC.

This is critical for weight loss and the development of lean muscle mass.

💥This should not be taken as medical advice, and please talk to your health care providers if supplement support is right for you.

Remember to eat the rainbow 🌈 😍

Have you heard about the vagus nerve before? (See past posts about the vague nerve!)

It’s a bi-directional nerve that connects the brain to the body, and when stimulated can counterbalance the effects of stress by activating the relaxation response.

This nerve can impact functions in the:
🔗 Digestive system
🔗 Circulatory system
🔗 Respiratory system
🔗 Immune system
🔗 Autonomic nervous system

But beyond its role in stress response, this bi-directional nerve also forms a vital link between the brain and the gut through the gut-brain axis. This communication pathway actively:

👉 Regulates digestion
👉 Regulates nutrient absorption
👉 And shapes the composition of the gut microbiota! 🤯

In fact, it’s been proven that individuals with a strong vagal tone exhibit heightened resilience to stress, reduced inflammation levels, and a lower incidence of gut issues.

Moreover, the vagus nerve contributes significantly to gut motility, ensuring the smooth movement of food through the digestive system. It actively engages with the enteric nervous system, often referred to as the "second brain," to coordinate peristalsis and optimize the efficiency of the digestive process.

The vagus nerve also helps regulate immune responses in the gut, contributing to a delicate balance between immune tolerance and defense against pathogens. A harmonious interaction between the vagus nerve and the gut supports overall immune resilience!

Want to improve your vagal tone from the comfort of home? Include these exercises into your daily life:
✅Singing
✅Humming
✅Gargling
✅Chanting (phrases/words such as Om)
✅Laughing
✅Gratitude writing
✅Meditating
✅Deep breathing
✅Spending time in nature

Remember to eat the rainbow! 🌈

Have you heard about the vagus nerve before? (See past posts about the vague nerve!)

It’s a bi-directional nerve that connects the brain to the body, and when stimulated can counterbalance the effects of stress by activating the relaxation response.

This nerve can impact functions in the:
🔗 Digestive system
🔗 Circulatory system
🔗 Respiratory system
🔗 Immune system
🔗 Autonomic nervous system

But beyond its role in stress response, this bi-directional nerve also forms a vital link between the brain and the gut through the gut-brain axis. This communication pathway actively:

👉 Regulates digestion
👉 Regulates nutrient absorption
👉 And shapes the composition of the gut microbiota! 🤯

In fact, it’s been proven that individuals with a strong vagal tone exhibit heightened resilience to stress, reduced inflammation levels, and a lower incidence of gut issues.

Moreover, the vagus nerve contributes significantly to gut motility, ensuring the smooth movement of food through the digestive system. It actively engages with the enteric nervous system, often referred to as the "second brain," to coordinate peristalsis and optimize the efficiency of the digestive process.

The vagus nerve also helps regulate immune responses in the gut, contributing to a delicate balance between immune tolerance and defense against pathogens. A harmonious interaction between the vagus nerve and the gut supports overall immune resilience!

Want to improve your vagal tone from the comfort of home? Include these exercises into your daily life:
✅Singing
✅Humming
✅Gargling
✅Chanting (phrases/words such as Om)
✅Laughing
✅Gratitude writing
✅Meditating
✅Deep breathing
✅Spending time in nature

Remember to eat the rainbow! 🌈

5 ways the gut impacts brain health 🧠

1️⃣👉 Microbiota-Brain Axis:
The microbiota-brain axis encompasses the bidirectional signaling between gut microbes and the brain. Microbial metabolites, such as short-chain fatty acids (SCFAs), can cross the blood-brain barrier, influencing neural activity and neurotransmitter synthesis! 🤯

2️⃣👉 Neurotransmitter Production:
The gut is a major site for the production of neurotransmitters (chemicals which send messages from one area of the brain to another) including serotonin. Serotonin is a key neurotransmitter implicated in mood regulation, and alterations in gut function can impact its production.

3️⃣👉 Immune System Modulation:
The gut is a central hub for immune system activity, and interactions between the gut and immune system are pivotal in maintaining brain health. Dysregulation of the gut immune response can lead to systemic inflammation, which has been linked to various neurological disorders.

4️⃣👉 Vagal Nerve Signaling:
The vagus nerve, a key part of the parasympathetic nervous system, links the gut and brain. It transmits information about gut microbiota, nutrient levels, and inflammation to the brainstem, impacting autonomic function and influencing cognitive and emotional processes.

5️⃣👉 Intestinal Permeability and Blood-Brain Barrier Integrity:
Maintaining a healthy brain environment relies on the integrity of the intestinal and blood-brain barriers. Disruptions, known as "leaky gut," can allow microbial and inflammatory substances to enter the bloodstream, potentially triggering neuroinflammation and impacting cognitive function negatively.

#gutbrain #gutbrainconnection #gutbrainhealth #gutbrainaxis #guthealthy #guthealthmatters #guthealthisthekey #guthealth101 #functionalnutrition #holistichealth #holisticnutrition #yeg

5 ways the gut impacts brain health 🧠

1️⃣👉 Microbiota-Brain Axis:
The microbiota-brain axis encompasses the bidirectional signaling between gut microbes and the brain. Microbial metabolites, such as short-chain fatty acids (SCFAs), can cross the blood-brain barrier, influencing neural activity and neurotransmitter synthesis! 🤯

2️⃣👉 Neurotransmitter Production:
The gut is a major site for the production of neurotransmitters (chemicals which send messages from one area of the brain to another) including serotonin. Serotonin is a key neurotransmitter implicated in mood regulation, and alterations in gut function can impact its production.

3️⃣👉 Immune System Modulation:
The gut is a central hub for immune system activity, and interactions between the gut and immune system are pivotal in maintaining brain health. Dysregulation of the gut immune response can lead to systemic inflammation, which has been linked to various neurological disorders.

4️⃣👉 Vagal Nerve Signaling:
The vagus nerve, a key part of the parasympathetic nervous system, links the gut and brain. It transmits information about gut microbiota, nutrient levels, and inflammation to the brainstem, impacting autonomic function and influencing cognitive and emotional processes.

5️⃣👉 Intestinal Permeability and Blood-Brain Barrier Integrity:
Maintaining a healthy brain environment relies on the integrity of the intestinal and blood-brain barriers. Disruptions, known as "leaky gut," can allow microbial and inflammatory substances to enter the bloodstream, potentially triggering neuroinflammation and impacting cognitive function negatively.

#gutbrain #gutbrainconnection #gutbrainhealth #gutbrainaxis #guthealthy #guthealthmatters #guthealthisthekey #guthealth101 #functionalnutrition #holistichealth #holisticnutrition #yeg

Herbs, herbs and herbs! 🌿. When it’s made for you and your needs that’s the true difference within the health care world. It’s never a one size fits all approach and that’s especially true with herbs. The lovely @catherines.kindred.medicine is a wizard at this, and I am so grateful for her. ❤️ I am that girl, the girl that loves her warm tea with herbs, made just for me🦄

Herbs, herbs and herbs! 🌿. When it’s made for you and your needs that’s the true difference within the health care world. It’s never a one size fits all approach and that’s especially true with herbs. The lovely @catherines.kindred.medicine is a wizard at this, and I am so grateful for her. ❤️ I am that girl, the girl that loves her warm tea with herbs, made just for me🦄

Let’s talk about the impact polyphenols have on the gut! I DON'T MEAN THE SKITTLES!

Polyphenols have been studied extensively for their potential health benefits, including their positive effects on gut health. They’re a diverse group of compounds found in various plant-based foods, such as:

✨ Fruits
✨ Vegetables
✨ Whole grains
✨ Nuts
✨ And seeds.

Here's how polyphenols can support the gut:

✅ Antioxidant and Anti-inflammatory Effects: Polyphenols possess strong antioxidant properties, which help protect the cells of the gut lining from damage caused by free radicals. Additionally, they have anti-inflammatory effects, reducing inflammation in the gut.

✅ Modulation of Gut Microbiota: Polyphenols have a prebiotic-like effect, meaning they can promote the growth and activity of beneficial bacteria in the gut. These beneficial bacteria, collectively known as the gut microbiota, play a crucial role in maintaining gut health, regulating digestion, and supporting the immune system.

✅ Protection of Gut Barrier Function: The gut barrier refers to the lining of the intestines, which acts as a selective barrier, allowing nutrients to be absorbed while preventing harmful substances from entering the bloodstream. Polyphenols have been found to strengthen the gut barrier by increasing the production of tight junction proteins, which help maintain the integrity of the intestinal lining.

✅ Regulation of Digestive Enzymes: Polyphenols can influence the activity of digestive enzymes involved in the breakdown of food. They can inhibit certain enzymes that break down complex carbohydrates into simple sugars, leading to slower digestion and a more gradual release of sugars into the bloodstream. This can help regulate blood sugar levels and prevent rapid spikes.

It's important to note that the specific effects of polyphenols on the gut can vary depending on the type and concentration of polyphenols consumed, as well as individual factors such as gut microbiota composition and overall diet.

#functionalmedicinefood #microbiomefood #microbiomesupport #gutbacteria #plantbasedfoods #plantbasedeating #foodasmedicine #guthealthy #guthealing #heal

Let’s talk about the impact polyphenols have on the gut! I DON'T MEAN THE SKITTLES!

Polyphenols have been studied extensively for their potential health benefits, including their positive effects on gut health. They’re a diverse group of compounds found in various plant-based foods, such as:

✨ Fruits
✨ Vegetables
✨ Whole grains
✨ Nuts
✨ And seeds.

Here's how polyphenols can support the gut:

✅ Antioxidant and Anti-inflammatory Effects: Polyphenols possess strong antioxidant properties, which help protect the cells of the gut lining from damage caused by free radicals. Additionally, they have anti-inflammatory effects, reducing inflammation in the gut.

✅ Modulation of Gut Microbiota: Polyphenols have a prebiotic-like effect, meaning they can promote the growth and activity of beneficial bacteria in the gut. These beneficial bacteria, collectively known as the gut microbiota, play a crucial role in maintaining gut health, regulating digestion, and supporting the immune system.

✅ Protection of Gut Barrier Function: The gut barrier refers to the lining of the intestines, which acts as a selective barrier, allowing nutrients to be absorbed while preventing harmful substances from entering the bloodstream. Polyphenols have been found to strengthen the gut barrier by increasing the production of tight junction proteins, which help maintain the integrity of the intestinal lining.

✅ Regulation of Digestive Enzymes: Polyphenols can influence the activity of digestive enzymes involved in the breakdown of food. They can inhibit certain enzymes that break down complex carbohydrates into simple sugars, leading to slower digestion and a more gradual release of sugars into the bloodstream. This can help regulate blood sugar levels and prevent rapid spikes.

It's important to note that the specific effects of polyphenols on the gut can vary depending on the type and concentration of polyphenols consumed, as well as individual factors such as gut microbiota composition and overall diet.

#functionalmedicinefood #microbiomefood #microbiomesupport #gutbacteria #plantbasedfoods #plantbasedeating #foodasmedicine #guthealthy #guthealing #heal

The TOP 6 nutrient deficiencies associated with leaky gut syndrome
SCROLL DOWN👇

Leaky gut syndrome (also known as intestinal permeability) can cause undigested foods and other toxins to penetrate through to the intestinal wall and enter the bloodstream.

This activates your immune system and generates inflammation in the body, which can lead to:

✴️Increased food sensitivities
✴️Autoimmune diseases
✴️Absorption issues
✴️And nutrient deficiencies

The most common nutrient deficiencies in those with leaky gut syndrome are:

📍Iron
Iron is required for the production of red blood cells and your “feel-good” neurotransmitter dopamine. Fatigue, irritability, headaches and shortness of breath are all symptoms of low iron levels.
.
📍Zinc
Zinc aids in the production of the neurotransmitter serotonin and impacts your energy levels, immune system function, and fertility. Signs to look out for include hair loss, diarrhea and unexplained weight loss.
.
📍Magnesium
Many important functions depend on your levels of magnesium including the production of sleep hormones and blood pressure management. Low magnesium levels can induce poor sleep, constipation, anxiety and depression.
.
📍Iodine
Iodine is essential for thyroid hormone production as well as optimal brain function. Low iodine levels have been linked to ADD/ADHD in studies as well as symptoms such as dry skin, muscle weakness and weight gain.
.
📍Fats
Omega 3 fatty acids are essential for healthy brain function. In fact, people with an omega 3 fatty acid deficiency may experience memory and focus issues.
.
📍Protein
Amino acids (the building blocks of protein) are extremely important for neurotransmitters such as dopamine, serotonin, GABA, and melatonin. Protein is also essential for bone health, muscle growth/repair, skin, hair, and nail health, as well as blood sugar control.

Are any of these symptoms sounding familiar to you? Not sure where to turn next?
.
Book a discovery call so that we can explore what direction we should go for you, personally! ❤️

Remember to eat the rainbow 🔅

The TOP 6 nutrient deficiencies associated with leaky gut syndrome
SCROLL DOWN👇

Leaky gut syndrome (also known as intestinal permeability) can cause undigested foods and other toxins to penetrate through to the intestinal wall and enter the bloodstream.

This activates your immune system and generates inflammation in the body, which can lead to:

✴️Increased food sensitivities
✴️Autoimmune diseases
✴️Absorption issues
✴️And nutrient deficiencies

The most common nutrient deficiencies in those with leaky gut syndrome are:

📍Iron
Iron is required for the production of red blood cells and your “feel-good” neurotransmitter dopamine. Fatigue, irritability, headaches and shortness of breath are all symptoms of low iron levels.
.
📍Zinc
Zinc aids in the production of the neurotransmitter serotonin and impacts your energy levels, immune system function, and fertility. Signs to look out for include hair loss, diarrhea and unexplained weight loss.
.
📍Magnesium
Many important functions depend on your levels of magnesium including the production of sleep hormones and blood pressure management. Low magnesium levels can induce poor sleep, constipation, anxiety and depression.
.
📍Iodine
Iodine is essential for thyroid hormone production as well as optimal brain function. Low iodine levels have been linked to ADD/ADHD in studies as well as symptoms such as dry skin, muscle weakness and weight gain.
.
📍Fats
Omega 3 fatty acids are essential for healthy brain function. In fact, people with an omega 3 fatty acid deficiency may experience memory and focus issues.
.
📍Protein
Amino acids (the building blocks of protein) are extremely important for neurotransmitters such as dopamine, serotonin, GABA, and melatonin. Protein is also essential for bone health, muscle growth/repair, skin, hair, and nail health, as well as blood sugar control.

Are any of these symptoms sounding familiar to you? Not sure where to turn next?
.
Book a discovery call so that we can explore what direction we should go for you, personally! ❤️

Remember to eat the rainbow 🔅

If you've got poor gut health then your hormones will suffer. 😮

Addressing your gut issues is the first line of action if you're wanting to address hormone dysfunction.

All these hormones need support from your gut environment and how well your gut functions.

Want to know more? I am offering a workshop, that takes place this Saturday June 8th at 11 am with @empowerfitshpk

DM me and ill sign you up or if you're looking for a 1:1 approach we can get a deeper dive into what is actually happening with you. 😊

If you've got poor gut health then your hormones will suffer. 😮

Addressing your gut issues is the first line of action if you're wanting to address hormone dysfunction.

All these hormones need support from your gut environment and how well your gut functions.

Want to know more? I am offering a workshop, that takes place this Saturday June 8th at 11 am with @empowerfitshpk

DM me and ill sign you up or if you're looking for a 1:1 approach we can get a deeper dive into what is actually happening with you. 😊

Progesterone is a hormone that helps regulate your cycle, mood and sleep. It’s created in primarily the adrenals and ovaries. 😮

Does blood sugar interfere with your progesterone: Yes! 🔥

Your ovaries secrete progesterone, and if glucose and insulin spike(s) interfere it can affect ovulation, as it’s responsible for many roles within our reproductive system like menstruation, ovulation and even egg implantation.

Low progesterone can also be the reason why estrogen dominance is happening! (I’ll have another story about that!)

Supporting progesterone naturally, and getting them in the optimal range is essential for fertility, ovulation, sleep, mood, and much more. ❤️

Here are my top 6 to start:

- Optimize your sleep, and that may be getting outside more before you start your bedtime routine. Working with your circadian rhythm and not against it.

- Stop fasting or skipping meals – and start eating more nutrient dense foods like Vitamin C rich foods.😍

- No more eating ultra-processed foods or little to none types of foods (such as refined carbohydrates)
Enjoy them but make sure they're not always at every meal! 😊

- Manage stress – you can’t get away from stress but managing it will help since too much cortisol can interfere with progesterone production.

- Optimizing your thyroid – having proper thyroid function is important for progesterone levels.🦋

- Supplementation support that is for you! Just because I’ve listed some vitamins/minerals that can support progesterone production doesn’t mean they should all be in your cart. Make sure it makes sense to what you need.👏

Progesterone is a hormone that helps regulate your cycle, mood and sleep. It’s created in primarily the adrenals and ovaries. 😮

Does blood sugar interfere with your progesterone: Yes! 🔥

Your ovaries secrete progesterone, and if glucose and insulin spike(s) interfere it can affect ovulation, as it’s responsible for many roles within our reproductive system like menstruation, ovulation and even egg implantation.

Low progesterone can also be the reason why estrogen dominance is happening! (I’ll have another story about that!)

Supporting progesterone naturally, and getting them in the optimal range is essential for fertility, ovulation, sleep, mood, and much more. ❤️

Here are my top 6 to start:

- Optimize your sleep, and that may be getting outside more before you start your bedtime routine. Working with your circadian rhythm and not against it.

- Stop fasting or skipping meals – and start eating more nutrient dense foods like Vitamin C rich foods.😍

- No more eating ultra-processed foods or little to none types of foods (such as refined carbohydrates)
Enjoy them but make sure they're not always at every meal! 😊

- Manage stress – you can’t get away from stress but managing it will help since too much cortisol can interfere with progesterone production.

- Optimizing your thyroid – having proper thyroid function is important for progesterone levels.🦋

- Supplementation support that is for you! Just because I’ve listed some vitamins/minerals that can support progesterone production doesn’t mean they should all be in your cart. Make sure it makes sense to what you need.👏

I talk a lot about the nutrients within our food and how it supports us, but none of that matters if your view of food is distorted.

Now, I want to make this clear, eating disorders and distorted eating are different. Within this post I'll be only referencing distorted eating, not eating disorders. An eating disorder is a serious mental illness that needs intensive treatment and support for recovery.

So why does your view of food matter?

It matters because our habits and interaction with food is what makes us a lively human(s). We are able to pick what we want, when we want - but where's your why at?

A lot of habits that people think are mindful are actually detrimental to their successes within their health journey.

Here are just some examples:

-Viewing food as points
-Calorie counting, and over exercising with the purpose to burn calories
- Distorted body image and weigh-ins that are used to primary measure self-worth
-Labeling food healthy vs. non healthy
-Shaming others or yourself after eating certain foods (the comments get me)
-Restricting many foods or eliminating food groups because you're scared what it would do to your body image
-Disliking foods but eating them anyways
-Trying several diets to lose weight
- Secretly eating because of judgement
-Eating for comfort, not hunger

So what can you do?

Be kind to yourself, and check in as to why your relationship with food has become distorted.

I find the company that surrounds you is one of the biggest influences, so mind your company.

Asking yourself the big questions.

Am I emotionally eating or am I actually hungry?

Do I look at this as food or just a number?

Does this food actually make me feel good?

It's time to become intuitive with it. ❤️

p.s - Yes, dieting to lose weight is on the list - it is a form of disordered eating. A lot of people don't know that.

I talk a lot about the nutrients within our food and how it supports us, but none of that matters if your view of food is distorted.

Now, I want to make this clear, eating disorders and distorted eating are different. Within this post I'll be only referencing distorted eating, not eating disorders. An eating disorder is a serious mental illness that needs intensive treatment and support for recovery.

So why does your view of food matter?

It matters because our habits and interaction with food is what makes us a lively human(s). We are able to pick what we want, when we want - but where's your why at?

A lot of habits that people think are mindful are actually detrimental to their successes within their health journey.

Here are just some examples:

-Viewing food as points
-Calorie counting, and over exercising with the purpose to burn calories
- Distorted body image and weigh-ins that are used to primary measure self-worth
-Labeling food healthy vs. non healthy
-Shaming others or yourself after eating certain foods (the comments get me)
-Restricting many foods or eliminating food groups because you're scared what it would do to your body image
-Disliking foods but eating them anyways
-Trying several diets to lose weight
- Secretly eating because of judgement
-Eating for comfort, not hunger

So what can you do?

Be kind to yourself, and check in as to why your relationship with food has become distorted.

I find the company that surrounds you is one of the biggest influences, so mind your company.

Asking yourself the big questions.

Am I emotionally eating or am I actually hungry?

Do I look at this as food or just a number?

Does this food actually make me feel good?

It's time to become intuitive with it. ❤️

p.s - Yes, dieting to lose weight is on the list - it is a form of disordered eating. A lot of people don't know that.

To all the moms out there with their babies here, soon to come or in the skies - you’re truly beautiful humans.

I hope you all feel love everyday but especially shown today. 🌈❤️

I know this day is hard for a lot of people. So take each moment slow.

It’s a day that shows appreciation but I hope that appreciation also comes within.

Happy Mother’s Day! 🦄🥰

To all the moms out there with their babies here, soon to come or in the skies - you’re truly beautiful humans.

I hope you all feel love everyday but especially shown today. 🌈❤️

I know this day is hard for a lot of people. So take each moment slow.

It’s a day that shows appreciation but I hope that appreciation also comes within.

Happy Mother’s Day! 🦄🥰

Anddddddd only going to the gym isn’t gonna give you results with weight loss…. Holistic nutrition for life! 😂🤣😅

Anddddddd only going to the gym isn’t gonna give you results with weight loss…. Holistic nutrition for life! 😂🤣😅

The burn out feeling is all too real. We’re so ready to go, and hustle our way to success that when you’re in it - you feel disconnected to the original goal or dream.

This week has been a big eye-opener in terms of how much I needed to be outside, away from the screens, away from fluorescent lights, and away from overstimulation and others expectations.

May is Mental Health Awareness month and while I know I feel my mental health decline at certain times - I also recognize there’s a ton of people that deal with mental health illnesses daily.

If you know, someone that’s been dealing with mental health issues or diseases, please reach out to them.

Learn about mental health illnesses, or simply listen to a friend struggling - and offer resources within your area. 🌈

If you’re not comfortable with those - ask your friend to just walk outside with them. The fresh air, the vitamin D and company (even if it’s silent) means a lot more than you think. 💭

The burn out feeling is all too real. We’re so ready to go, and hustle our way to success that when you’re in it - you feel disconnected to the original goal or dream.

This week has been a big eye-opener in terms of how much I needed to be outside, away from the screens, away from fluorescent lights, and away from overstimulation and others expectations.

May is Mental Health Awareness month and while I know I feel my mental health decline at certain times - I also recognize there’s a ton of people that deal with mental health illnesses daily.

If you know, someone that’s been dealing with mental health issues or diseases, please reach out to them.

Learn about mental health illnesses, or simply listen to a friend struggling - and offer resources within your area. 🌈

If you’re not comfortable with those - ask your friend to just walk outside with them. The fresh air, the vitamin D and company (even if it’s silent) means a lot more than you think. 💭

The posts are real, and raw this week as it's Canadian Fertility Awareness Week, @fertility_canada. Their #onevoice campaign is spreading awareness and breaking the stigma around Fertility.

My heart and head space have been with all these women and partners coming out to share their journeys.

If you're experiencing this, I can understand this being a lot to take in or you're not ready to share your own journey. It's okay if you're not ready, and it's okay if you're still trying to understand the rising numbers of humans this affects.

Please take a moment to look inwards and quiet the mind, and feel the feels. You don't need to share at this time, and you don't need to fully understand either.
This all takes time. I know the noise outside can be loud... so breathe and take your time.

Please be gentle with your friends or family members going through their own fertility journey. ❤️

The posts are real, and raw this week as it's Canadian Fertility Awareness Week, @fertility_canada. Their #onevoice campaign is spreading awareness and breaking the stigma around Fertility.

My heart and head space have been with all these women and partners coming out to share their journeys.

If you're experiencing this, I can understand this being a lot to take in or you're not ready to share your own journey. It's okay if you're not ready, and it's okay if you're still trying to understand the rising numbers of humans this affects.

Please take a moment to look inwards and quiet the mind, and feel the feels. You don't need to share at this time, and you don't need to fully understand either.
This all takes time. I know the noise outside can be loud... so breathe and take your time.

Please be gentle with your friends or family members going through their own fertility journey. ❤️

Trimester 0

What is it?

It's the beginning of entering into motherhood. It's the care before you're actively trying, and it's the self work needed to be done before your child enters into your world. You need your body to know it's safe for a baby to come.

Where do you start?

- The inner work, the inner dialog. How to speak to yourself, and how you take care of your body's cues.

-Your nutritional needs, supplement support and adjusting lifestyle factors that may be causing more stress onto your body.

- Educational support in terms of what works for you, because what may work for others - may not necessary work on you. This also means working + understanding within your cycle, and fueling the mind, body and spirit.

It takes about 3-4 months to improve egg quality, and it won't happen overnight. It's a work in progress. Keep shifting forward and seek support where it's needed.

Hi, my name is Priscilla and If you're looking for a holistic approach - contact me and see if I'm a fit in your journey. ❤️

Trimester 0

What is it?

It's the beginning of entering into motherhood. It's the care before you're actively trying, and it's the self work needed to be done before your child enters into your world. You need your body to know it's safe for a baby to come.

Where do you start?

- The inner work, the inner dialog. How to speak to yourself, and how you take care of your body's cues.

-Your nutritional needs, supplement support and adjusting lifestyle factors that may be causing more stress onto your body.

- Educational support in terms of what works for you, because what may work for others - may not necessary work on you. This also means working + understanding within your cycle, and fueling the mind, body and spirit.

It takes about 3-4 months to improve egg quality, and it won't happen overnight. It's a work in progress. Keep shifting forward and seek support where it's needed.

Hi, my name is Priscilla and If you're looking for a holistic approach - contact me and see if I'm a fit in your journey. ❤️

Postpartum bliss ... where time moves fast and slow all at once. Regardless if your child is delivered via a C-section or vaginally, mama still needs to heal. ❤️

Bringing in nourishing foods that are softly cooked, and warm aids in keeping mama warm. So here are some key items to remember when it comes to foods and postpartum.

Meals should be nutrient dense, easy on digestion, and foods served cooked + warm.

Nourishing foods can help with the length of time recovery, support milk production, and overall physical + mental health.

Keep mama fed, because her main job is keeping her baby fed. A community where the mother isn't forgotten about after the baby arrives is important. ❤️😘

Postpartum bliss ... where time moves fast and slow all at once. Regardless if your child is delivered via a C-section or vaginally, mama still needs to heal. ❤️

Bringing in nourishing foods that are softly cooked, and warm aids in keeping mama warm. So here are some key items to remember when it comes to foods and postpartum.

Meals should be nutrient dense, easy on digestion, and foods served cooked + warm.

Nourishing foods can help with the length of time recovery, support milk production, and overall physical + mental health.

Keep mama fed, because her main job is keeping her baby fed. A community where the mother isn't forgotten about after the baby arrives is important. ❤️😘

When your relationship with food changes, your mental health changes too. The stress on what to eat is always a challenge when you’re trying so hard to lose weight. It’s when your mental shift happens - that’s when your body will shift. This week has been a big win for many clients, and I can’t wait to continue hearing it all! 🥰🌈

When your relationship with food changes, your mental health changes too. The stress on what to eat is always a challenge when you’re trying so hard to lose weight. It’s when your mental shift happens - that’s when your body will shift. This week has been a big win for many clients, and I can’t wait to continue hearing it all! 🥰🌈

All jokes aside - there’s never any judgement when it comes to how people eat. Educating my clients in terms of their options + knowing the nutrient value in food is key. How to do it without me is the long term goal because at the end of the day - you’ve got to learn what works for you. I’m just here to guide you 🥰❤️

All jokes aside - there’s never any judgement when it comes to how people eat. Educating my clients in terms of their options + knowing the nutrient value in food is key. How to do it without me is the long term goal because at the end of the day - you’ve got to learn what works for you. I’m just here to guide you 🥰❤️

Food can work for you as fuel and help you heal within every day, but if you look at food as just calories then you’re losing its whole point.

Eating for your needs is personal and eating with trends are not.

Talking about the nutrients within our food is valuable, but to build solid new habits and mindful practices starts with our relationship with food.

I love supplements, but when I see people just taking vitamins and minerals as expected fuel, then no…

I never have sides when it comes to if we should eat meat or not, it’s not my decision - I want to support everyones decision and if you need support in terms of how to get protein that’s what I’m here for.

Working with our circadian rhythm is one of our biggest advantages as humans. It’s free to use, and if we work with it - our food and digestion work better for us!

Listen to your body, and you’ll discover a lot about yourself. Stop the trendy diets and fix it all pills…

Stay warm and eat the rainbow 🌈

Food can work for you as fuel and help you heal within every day, but if you look at food as just calories then you’re losing its whole point.

Eating for your needs is personal and eating with trends are not.

Talking about the nutrients within our food is valuable, but to build solid new habits and mindful practices starts with our relationship with food.

I love supplements, but when I see people just taking vitamins and minerals as expected fuel, then no…

I never have sides when it comes to if we should eat meat or not, it’s not my decision - I want to support everyones decision and if you need support in terms of how to get protein that’s what I’m here for.

Working with our circadian rhythm is one of our biggest advantages as humans. It’s free to use, and if we work with it - our food and digestion work better for us!

Listen to your body, and you’ll discover a lot about yourself. Stop the trendy diets and fix it all pills…

Stay warm and eat the rainbow 🌈

Birth control was introduced when I was in the 8th grade. It was the thing to be on once you got your period, and the biggest promotion was to help with acne and make periods more manageable. 😮

No one talked about how it was depleting nutrients within our bodies, and how that affects our mental health. Fast forward to my 30s and the studies that have come out to support this are now the reason why women struggle with their health. They simply just didn't know, and what you did with your body then - still affects your future plans with it.

Not only did we lack information but often lack support with trying to regain nutrients - but there is a starting point.

Food is always the first place to start as it sends messages to our body. If you fuel with nutrient dense foods it will work for you, and not against you.

And If you can't properly digest properly food then extra support is needed.

Need support with your journey?

I offer 1:1 guidance. We really dig deep into what is happening within your body, and how that's impacting you physically, mentally, and emotionally.

Remember to eat the rainbow ❤️

Birth control was introduced when I was in the 8th grade. It was the thing to be on once you got your period, and the biggest promotion was to help with acne and make periods more manageable. 😮

No one talked about how it was depleting nutrients within our bodies, and how that affects our mental health. Fast forward to my 30s and the studies that have come out to support this are now the reason why women struggle with their health. They simply just didn't know, and what you did with your body then - still affects your future plans with it.

Not only did we lack information but often lack support with trying to regain nutrients - but there is a starting point.

Food is always the first place to start as it sends messages to our body. If you fuel with nutrient dense foods it will work for you, and not against you.

And If you can't properly digest properly food then extra support is needed.

Need support with your journey?

I offer 1:1 guidance. We really dig deep into what is happening within your body, and how that's impacting you physically, mentally, and emotionally.

Remember to eat the rainbow ❤️

Why should we care about the health of our gut and fertility? Well because the Microbiome consists of more than 37 trillion bacteria - that live in intestines, skin, mouth and genitals organs. It’s an ecosystem that needs care in order for it to work for us, and operate at optimal levels, especially if you’re thinking of your fertility. ⭐

Read over my slides, as to why you should should care about your Microbiome if you’re trying to conceive, in the midst of your fertility journey, or are simply curious as to why the Microbiome is extremely important in all aspects of our health.

Knowing the “WHY” in fertility isn't always available, so when the “WHY” becomes present – take the chance to educate yourself in something that may be so impactful in your journey. 💫

I can help you with your unique 🥙nutritional needs, and imbalances. This means I look at the whole picture + we chat about what brought you to this moment now.

Going over dietary needs, lifestyle, emotional factors, supplement support, and environmental factors is what happens at our first visit – making sure the picture is clear before we make a game plan. 🎉

DM me to book a discovery call to see if I’m a fit in terms of your needs. 😊

You Heal You – I Am Just Guiding You. 🌸

Take care and remember to eat the rainbow 🌈

Why should we care about the health of our gut and fertility? Well because the Microbiome consists of more than 37 trillion bacteria - that live in intestines, skin, mouth and genitals organs. It’s an ecosystem that needs care in order for it to work for us, and operate at optimal levels, especially if you’re thinking of your fertility. ⭐

Read over my slides, as to why you should should care about your Microbiome if you’re trying to conceive, in the midst of your fertility journey, or are simply curious as to why the Microbiome is extremely important in all aspects of our health.

Knowing the “WHY” in fertility isn't always available, so when the “WHY” becomes present – take the chance to educate yourself in something that may be so impactful in your journey. 💫

I can help you with your unique 🥙nutritional needs, and imbalances. This means I look at the whole picture + we chat about what brought you to this moment now.

Going over dietary needs, lifestyle, emotional factors, supplement support, and environmental factors is what happens at our first visit – making sure the picture is clear before we make a game plan. 🎉

DM me to book a discovery call to see if I’m a fit in terms of your needs. 😊

You Heal You – I Am Just Guiding You. 🌸

Take care and remember to eat the rainbow 🌈

It's March and that means it's Endometriosis Awareness Month ❤️

Some quick facts about Endometriosis and how many women are affected. 😮

Hit the like and share this post to bring awareness. 😊

#endometriosisawarenessmonth2024
#endometriosis #womenhealth
#fertilityawareness #nutrition #holisticwellness #

It's March and that means it's Endometriosis Awareness Month ❤️

Some quick facts about Endometriosis and how many women are affected. 😮

Hit the like and share this post to bring awareness. 😊

#endometriosisawarenessmonth2024
#endometriosis #womenhealth
#fertilityawareness #nutrition #holisticwellness #

Remember how I just posted about leaky gut? The whole video of me trying to chat to my old self about it... 🤣

Well here is the second part to this.

I mention the 4R's protocol and here is a glimpse and easy to follow slide of what that looks like. 😍

Let's work 1:1 and see if I'm a good fit!

#nutrition #guthealth #leakygut #holisticnutrition #overallwellness #wellness #food #foodsupport #healingwithin

Remember how I just posted about leaky gut? The whole video of me trying to chat to my old self about it... 🤣

Well here is the second part to this.

I mention the 4R's protocol and here is a glimpse and easy to follow slide of what that looks like. 😍

Let's work 1:1 and see if I'm a good fit!

#nutrition #guthealth #leakygut #holisticnutrition #overallwellness #wellness #food #foodsupport #healingwithin

It’s hard to know what’s normal vs. Common for someone that’s been in a never ending cycle of ups and downs with their nutrition. It’s always more than nutrition though, and with holistic nutrition we look at the entire picture.

Book a discovery call and see if I’m a fit to help you on your journey. I promise honestly and obtainable goals.

It’s hard to know what’s normal vs. Common for someone that’s been in a never ending cycle of ups and downs with their nutrition. It’s always more than nutrition though, and with holistic nutrition we look at the entire picture.

Book a discovery call and see if I’m a fit to help you on your journey. I promise honestly and obtainable goals.

A study in 2012 released about 9 to 12 percent of couples worldwide, with at least one previous live birth, have difficulty getting or staying pregnant. ❤️‍🩹

This topic doesn’t get a lot of attention and a lot of the comments I’ve heard people make to couples about their luck of having just one or two kids already here- isn’t going to make that couple not grieve a loss or stop the stress of not being able to conceive at this time.

It’s not supportive and this is a friendly reminder that if you have a friend or family member going through this - that just being an ear, giving space or showing some love is all their looking for.❤️

A study in 2012 released about 9 to 12 percent of couples worldwide, with at least one previous live birth, have difficulty getting or staying pregnant. ❤️‍🩹

This topic doesn’t get a lot of attention and a lot of the comments I’ve heard people make to couples about their luck of having just one or two kids already here- isn’t going to make that couple not grieve a loss or stop the stress of not being able to conceive at this time.

It’s not supportive and this is a friendly reminder that if you have a friend or family member going through this - that just being an ear, giving space or showing some love is all their looking for.❤️

Rise and shine! It's Vagus nerve chat time!

The vagus nerve runs from the brain stem
down to the reproductive system. Yes - all the way down there.

The vagus nerve also has an impact on gut function, and our gut function has an impact on our vagus nerve.

The vagus nerve connects the brain to the gut and regulates digestion, gastrointestinal motility, and digestive enzyme secretion.
Neurotransmitters are produced in the gut and sent along the vagus nerve to the brain to signal memory, mood and even to support release certain hormones to help ovulate and conceive.

Hit through all the slides to see what you can do to support your vagus nerve. ❤️

Remember to eat the rainbow!

Rise and shine! It's Vagus nerve chat time!

The vagus nerve runs from the brain stem
down to the reproductive system. Yes - all the way down there.

The vagus nerve also has an impact on gut function, and our gut function has an impact on our vagus nerve.

The vagus nerve connects the brain to the gut and regulates digestion, gastrointestinal motility, and digestive enzyme secretion.
Neurotransmitters are produced in the gut and sent along the vagus nerve to the brain to signal memory, mood and even to support release certain hormones to help ovulate and conceive.

Hit through all the slides to see what you can do to support your vagus nerve. ❤️

Remember to eat the rainbow!

Male Fertility isn't always shared, but as I see countless female family members and female friends that never spoke about what their partner's did to help their situation.

They would test for sperm count, and they would check out to be okay! But the quality is what we want ladies.

Check out this post, and please remember to eat the rainbow ❤️

#malefertility #malefertilityawarness #fertility #fertilitynutrition #holisticnutrition #nutrition

Male Fertility isn't always shared, but as I see countless female family members and female friends that never spoke about what their partner's did to help their situation.

They would test for sperm count, and they would check out to be okay! But the quality is what we want ladies.

Check out this post, and please remember to eat the rainbow ❤️

#malefertility #malefertilityawarness #fertility #fertilitynutrition #holisticnutrition #nutrition

Food, Food, Food! 🍲

Yes, you can do it all - track your cycle, take all the supplements, do the appointments to support your journey, but then lack nutrients within your diet.

Your daily diet is core though. It not only affects your energy, but your ability to build muscle, ability to support sleep, and regulate your nervous system.

It's hard to hear, but often I hear women struggle with when they eat, what they eat, what time of day they eat, and then the emotional side of it which then affect them mentally.

Holistic Nutrition focuses on the Mind, Body and Spirit. It's not a diet focus, it's a nutrient dense approach to food that is customized to that individual's needs.
There's more than just eating the right foods to support you, first we have to know if those foods even do any good for your biological make up, you have to understand the whys and what triggers your eating habits.

So take care of yourself and I'll be posting more food posts! ❤️

Food, Food, Food! 🍲

Yes, you can do it all - track your cycle, take all the supplements, do the appointments to support your journey, but then lack nutrients within your diet.

Your daily diet is core though. It not only affects your energy, but your ability to build muscle, ability to support sleep, and regulate your nervous system.

It's hard to hear, but often I hear women struggle with when they eat, what they eat, what time of day they eat, and then the emotional side of it which then affect them mentally.

Holistic Nutrition focuses on the Mind, Body and Spirit. It's not a diet focus, it's a nutrient dense approach to food that is customized to that individual's needs.
There's more than just eating the right foods to support you, first we have to know if those foods even do any good for your biological make up, you have to understand the whys and what triggers your eating habits.

So take care of yourself and I'll be posting more food posts! ❤️

Oxidative stress is a word I heard back in 2019, when I was sitting in my ND’s office. I remember feeling out of the loop on what it all meant.

I’m here to fill you in.

Oxidative stress (OS) is damage at the cellular level. OS occurs when your number of free radicals are outweighing your number of antioxidants. We make free radicals naturally throughout our body as it’s a product of cellular metabolic process. Our cells come equipped with molecules to get rid of those free molecules.

We experience normal(ish) levels of oxidative damage daily, but it’s when we have an excess amount of free radicals and our body can’t keep up, it becomes an overload. It can lead to severe cell damage. That’s when we start to see its true nature in damage, and diseases take center stage such as cancer, diabetes, Alzheimers, heart disease, depression, and cognitive decline.

Can it affect fertility?

The short answer is, yes.

Egg quality : Less viable for fertilization, damaging the endometrium and affecting the endocrine function. Which result in recurrent pregnancy loss.

Sperm quality: Damage to the mitochondrial, DNA and affects sperm epigenome which result to recurrent miscarriages, and infertility.

Where can you start?

3 things to take away if anything:

Food!
High Antioxidant Foods. (See slides!)
Yes, the more vibrant the colours the better!!

Supplements to fill in the gaps!
Remember supplements should never replace food, but they’re awesome at helping with bridging that support with food. (See slides!) *Please make sure supplements are safe to take while under other medication as they may interfere with their effectiveness.

Limit exposure to toxins and heavy metals. Get rid of those non-stick pans and aluminum sheets! Trash those scented candles and dish that dry shampoo that comes in a spray bottle. 🫶🏽😁

Oxidative stress is a word I heard back in 2019, when I was sitting in my ND’s office. I remember feeling out of the loop on what it all meant.

I’m here to fill you in.

Oxidative stress (OS) is damage at the cellular level. OS occurs when your number of free radicals are outweighing your number of antioxidants. We make free radicals naturally throughout our body as it’s a product of cellular metabolic process. Our cells come equipped with molecules to get rid of those free molecules.

We experience normal(ish) levels of oxidative damage daily, but it’s when we have an excess amount of free radicals and our body can’t keep up, it becomes an overload. It can lead to severe cell damage. That’s when we start to see its true nature in damage, and diseases take center stage such as cancer, diabetes, Alzheimers, heart disease, depression, and cognitive decline.

Can it affect fertility?

The short answer is, yes.

Egg quality : Less viable for fertilization, damaging the endometrium and affecting the endocrine function. Which result in recurrent pregnancy loss.

Sperm quality: Damage to the mitochondrial, DNA and affects sperm epigenome which result to recurrent miscarriages, and infertility.

Where can you start?

3 things to take away if anything:

Food!
High Antioxidant Foods. (See slides!)
Yes, the more vibrant the colours the better!!

Supplements to fill in the gaps!
Remember supplements should never replace food, but they’re awesome at helping with bridging that support with food. (See slides!) *Please make sure supplements are safe to take while under other medication as they may interfere with their effectiveness.

Limit exposure to toxins and heavy metals. Get rid of those non-stick pans and aluminum sheets! Trash those scented candles and dish that dry shampoo that comes in a spray bottle. 🫶🏽😁

I came across this today and wanted to share. Canada’s fertility rate dropped to its lowest point in more than a century! According to Statistics Canada, the 7.4 per cent decline in the rate from 2021 to 2022 was the steepest drop since 1971 + 1972. (The era when rock and roll was gold). Okay, so rates are low but just how low? Well decreasing fertility rates affected all provinces to different degrees. Fertility rates were highest in Saskatchewan (1.69), Quebec (1.49), and Alberta (1.45) and lowest in B.C (1.11), Nova Scotia (1.18), and Newfoundland and Labrador and P.E.I., both of which recorded a rate of 1.22. While COVID did have an initial drop in fertility rates, it did come up but then followed a second drop. While I’m surprised by these numbers, I hope we bring more awareness to this subject, as I still feel this is a hush hush topic to a lot of people. If you know a friend or family member that is struggling please reach out. I promise you just asking them how they’re - is better than silence. They may need support and finding what supports them would be beautiful. ❤️🩷🫶🏽 spread the love! #fertilitycanada #fertility-awareness #alberta

I came across this today and wanted to share. Canada’s fertility rate dropped to its lowest point in more than a century! According to Statistics Canada, the 7.4 per cent decline in the rate from 2021 to 2022 was the steepest drop since 1971 + 1972. (The era when rock and roll was gold). Okay, so rates are low but just how low? Well decreasing fertility rates affected all provinces to different degrees. Fertility rates were highest in Saskatchewan (1.69), Quebec (1.49), and Alberta (1.45) and lowest in B.C (1.11), Nova Scotia (1.18), and Newfoundland and Labrador and P.E.I., both of which recorded a rate of 1.22. While COVID did have an initial drop in fertility rates, it did come up but then followed a second drop. While I’m surprised by these numbers, I hope we bring more awareness to this subject, as I still feel this is a hush hush topic to a lot of people. If you know a friend or family member that is struggling please reach out. I promise you just asking them how they’re - is better than silence. They may need support and finding what supports them would be beautiful. ❤️🩷🫶🏽 spread the love! #fertilitycanada #fertility-awareness #alberta

Slow and steady for this evening at @holisticfertilitygroup with @serendipitywellnesswithanitta ❤️

Slow and steady for this evening at @holisticfertilitygroup with @serendipitywellnesswithanitta ❤️

What does a 1:1 Fertility meeting look like!

We go through a timeline - what has happened up until now. Where do we head into? What do we bring in and toss out?

It’s a thorough conversation and of course the heart to heart connection with my clients is what I look forward to as I get to know them and their needs really tell me how I can show up for them.

Thanks for listening 🙌🥰🙏

What does a 1:1 Fertility meeting look like!

We go through a timeline - what has happened up until now. Where do we head into? What do we bring in and toss out?

It’s a thorough conversation and of course the heart to heart connection with my clients is what I look forward to as I get to know them and their needs really tell me how I can show up for them.

Thanks for listening 🙌🥰🙏

We are sooo hormonal! 😊

Yes, and that's a really good thing. We need functional hormones to make us, well... us! It's when imbalances happen that make us feel like garbage. Addressing diet, lifestyle, movement and emotional factors.. plus more - is where we need to look at making changes in order for the rest of us to regain balance, or at least some of our energy back. Baby steps folks!

So before you start on any health journey, understanding how your hormones truly work will only benefit you and your process. ❤️

We are sooo hormonal! 😊

Yes, and that's a really good thing. We need functional hormones to make us, well... us! It's when imbalances happen that make us feel like garbage. Addressing diet, lifestyle, movement and emotional factors.. plus more - is where we need to look at making changes in order for the rest of us to regain balance, or at least some of our energy back. Baby steps folks!

So before you start on any health journey, understanding how your hormones truly work will only benefit you and your process. ❤️

Hey mamas and future mamas 🙋🏻‍♀️

This is your reminder that every mother’s story is different and unique just like her. 💕😊

Be kind and welcome all different types of moms - regardless of their struggles or no struggles when trying to become pregnant. 🤰

Becoming pregnant, and successfully staying pregnant is only one part of the entire experience. The forever evolving mother is formed. Listen to her, look inwards and move past what no longer serves you. ✌️

Fertility is more than wanting to become pregnant. It’s building on from what you know, evolving, and helping a new soul come to earth.
I promise it’s a beautiful messy journey, but not a finish line. 🩷❤️💛💚.

Hey mamas and future mamas 🙋🏻‍♀️

This is your reminder that every mother’s story is different and unique just like her. 💕😊

Be kind and welcome all different types of moms - regardless of their struggles or no struggles when trying to become pregnant. 🤰

Becoming pregnant, and successfully staying pregnant is only one part of the entire experience. The forever evolving mother is formed. Listen to her, look inwards and move past what no longer serves you. ✌️

Fertility is more than wanting to become pregnant. It’s building on from what you know, evolving, and helping a new soul come to earth.
I promise it’s a beautiful messy journey, but not a finish line. 🩷❤️💛💚.

My sweet little Selena…. You’re just so sweet and compassionate already that watching you grow is a true blessing. All of us adore you and just need more cuddles before you grow too quick. Happy 2nd birthday our blue eyed doll. ❣️😘 we love you very much!

My sweet little Selena…. You’re just so sweet and compassionate already that watching you grow is a true blessing. All of us adore you and just need more cuddles before you grow too quick. Happy 2nd birthday our blue eyed doll. ❣️😘 we love you very much!

Hey 👋

January is around the corner and I have some exciting news! 🔥

Come find me at one of the two locations for in-person care. I'll be providing nutrition, yoga, and group training!

These two facilities are FEMALE owned businesses that really get it. I couldn't be more excited to be apart of their story.

EmpowerFit Fitness, located in Sherwood Park, is a dedicated gym/treatment space for all stages of Womanhood emphasizing on Pelvic Floor health. I'll be coaching movement and providing nutritional support across the board!

The Holistic Fertility Group, located in St.Albert, is a beautiful collaboration of different services all under one roof, with a goal of bringing new life into this world! I'll be focusing on nutritional needs for fertility, prenatal and postpartum. Don't forget my yoga practice will surely be along for the ride too!

January is when I will be taking on clients!

Much love to @holisticfertilitygroup and @empowerfitshpk for being who you are ❤️😍

Hey 👋

January is around the corner and I have some exciting news! 🔥

Come find me at one of the two locations for in-person care. I'll be providing nutrition, yoga, and group training!

These two facilities are FEMALE owned businesses that really get it. I couldn't be more excited to be apart of their story.

EmpowerFit Fitness, located in Sherwood Park, is a dedicated gym/treatment space for all stages of Womanhood emphasizing on Pelvic Floor health. I'll be coaching movement and providing nutritional support across the board!

The Holistic Fertility Group, located in St.Albert, is a beautiful collaboration of different services all under one roof, with a goal of bringing new life into this world! I'll be focusing on nutritional needs for fertility, prenatal and postpartum. Don't forget my yoga practice will surely be along for the ride too!

January is when I will be taking on clients!

Much love to @holisticfertilitygroup and @empowerfitshpk for being who you are ❤️😍

Birthday breakfast for my first love, Daphney. We have travelled physically and spiritually for many moons. 🌒 I couldn’t ask for a better human to have made me a mother 13 years ago. ❤️😍 Happy birthday girl! ❤️xoxo

Birthday breakfast for my first love, Daphney. We have travelled physically and spiritually for many moons. 🌒 I couldn’t ask for a better human to have made me a mother 13 years ago. ❤️😍 Happy birthday girl! ❤️xoxo

I’m so happy to announce that I’ll be launching my private Nutritional Services and Yoga goodness in 2024!

I love hearing stories that women share about their journey(s), whether it’s about their weight loss goals, fertility, pregnancy, and/or postpartum path.
Mental health and movement practices are also introduced within ALL my programs and consultations.

I’m so happy to announce that I’ll be launching my private Nutritional Services and Yoga goodness in 2024!

I love hearing stories that women share about their journey(s), whether it’s about their weight loss goals, fertility, pregnancy, and/or postpartum path.
Mental health and movement practices are also introduced within ALL my programs and consultations.

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