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Mindful Meditation Techniques 🧠✨ Led by Trish Tutton – Mindfulness

Week 1 – Jan 19

HOW TO Practice Low-Maintenance Meditation

Mindful Meditation Techniques

Good morning and welcome to your 20 Day Reset!
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I’m so thrilled to be your host for Day 1. My name is Trish Tutton, and I’m a mindfulness teacher who’s all about helping people stop pre-stressing about the future and find more mental peace.
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I’m a huge fan of what I call low maintenance meditation (which basically means a few minutes of meditation done daily-ish) as a way to live our lives more intentionally!
Follow along with me today as we begin our reset together!
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If there is one mindful tip I can give you that will support you through this reset, it’s this:
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Take it one day (and even one moment) at a time.
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Sounds easier than it is, right?
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When we commit to something long-term (like a 20 day reset), it can feel onerous!
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“How am I going to make sure I show up EVERY DAY for 20 days?”
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The truth is, you can’t! Life will get in the way sometimes. All you can focus on is showing up today.⠀
If you make this your intention, I guarantee this reset will feel easier and you’ll likely have more success in showing up for yourself.
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Meditation can also help our minds focus on the present moment — the only moment we actually have influence over.
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If you’d like to try a short, low maintenance meditation today, check out my Start Your Day with CALM meditation at the link below.
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I can’t wait to spend the day together!

Starting the Reset with INTENTION

Starting the Reset with INTENTION:

At its core, mindfulness is about INTENTIONALITY — making choices and taking actions consciously, instead of doing things "the way you've always done," because you've always done them that way.

That's autopilot, and it's the opposite of mindfulness.
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This afternoon, take a moment to share an intention you have for joining this reset. Ask yourself:
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• Why is this health reset important to me?
• Why did I sign up?
• Why now?
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In the answers to these questions lies your intention.
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Maybe it’s to start the year focusing on you, instead of always supporting everyone around you.
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Maybe it’s to take purposeful steps to reduce stress.
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Maybe it’s to sleep better.
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Whatever it is, take a moment to name it.
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Share in the comments below what your intention is for joining this 20 day reset. A simple, mindful action you can take today.
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Throughout the challenge, come back to this intention and re-align with it whenever you need to.
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Maybe set it as a daily reminder on your phone or write it on a sticky note for your mirror.
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Use your intention to reset and refocus throughout the next 20 days.

HOW TO Practice Low-Maintenance Meditation and the benefits you'll experience!

Today, give low-maintenance meditation a try.
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How to:
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Sit or lie down comfortably. (It doesn’t have to be on the floor! A chair, couch, or bed is perfect.)
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Set a timer for 1–2 minutes. (I love the free app Insight Timer for its beautiful sounding bells, but your phone timer works too.)
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Close your eyes and bring your focus to your breath.
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When you breathe in, silently say “Breathing in.”
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When you breathe out, silently say “Breathing out.”
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It is totally normal for your mind to get distracted. (Read that again!)
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WHEN your mind wanders, gently and kindly bring your focus back to your breath and the silent phrases.
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When the timer goes off, congratulate yourself for doing something simple that has a profound effect on your well-being!
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Low-maintenance meditation can benefit you in the following ways:
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Lower stress levels! In one study participants reduced their stress by 28% practicing meditation!

When your stress is lower, you have a higher likelihood of sleeping better. When you sleep better, you have more energy to move your body and to make nutrition choices that support your goals!

Rewires your brain to reduce stress, lower cortisol levels, heart rate and blood pressure.

Calms the part of your brain (amygdala) that is responsible for WORRY!

Calms your nervous system helping you feel more present, relaxed and centred (and a greater sense of wellbeing - that life is good!)

Releases body tension like those knots in your neck and shoulders and tightness from clenching your jaw

Promotes sleep and relaxation

Increases mental states of positivity and optimism helping us focus on what’s good in our life (instead of just what’s going WRONG)

#sleep #anxiety #meditation

GRATITUDE MEDITATION

One more low-maintenance meditation practice to send you off into a cozy sleep (and it’s one of my personal favorites!)

GRATITUDE MEDITATION

As you get into bed tonight, place a hand on your heart.
Take a moment to think of something that happened today that you’re grateful for. A kind gesture from someone. A moment of laughter. A sip of your coffee or tea. A moment of connection with someone. Replay it in your mind, and notice the feelings that surface.
Turn the feeling (joy, appreciation, happiness, excitement) up to a 10, and feel the feeling radiating through your body. Imagine it like a light that is shining through every cell of your body as you breathe.
Pick one or two other moments in your day that you’re appreciative of. The key? Choose simple, small moments. They don’t need to be extraordinary to be impactful.

This simple low maintenance practice helps our brain focus on the GOOD and helps prevent our brain from spiralling through our worries right before bed when we’re trying to relax.

Try it out and see how it goes!

#sleep #anxiety #meditation

Quenching Your Thirst - Hydration Led by Cindy Spratt

Week 1 – Jan 20

QUENCHING YOUR THIRST

Hi! I’m Cindy Spratt, Certified in Holistic Nutrition™, from BC. I’ve been in practice for 13 years and am so grateful to be a part of this Health Reset!
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I chose to pivot my career back in 2010 when a cancer diagnosis drove me towards holistic and functional medicine.
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After completing my certification, I went on to further my education with certifications in Culinary Nutrition, Functional Nutrition, Eating Psychology, and Eating Disorder Recovery.
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As a Nutritional Practitioner, my approach to health intertwines what I know and love about nutrition with eating psychology, body image healing, eating disorder recovery, and culinary passion.
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Through one-on-one consultation and online programs, I help women transform their relationship with food and elevate their health so that they can let go of disordered eating, food guilt, and shame — regain their health — and reclaim their life with confidence and freedom.
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Today, I’ll be focusing on Everything Hydration!

Rethinking Hydration

Hydration has many greater mechanisms than only water consumption.
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Understanding the many influential aspects of hydration can help increase overall wellness and enhance quality of life!
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Mineral Consumption
Minerals like sodium, potassium, and magnesium are essential for maintaining fluid balance inside and outside of cells. Without adequate mineral intake, water can pass through the body without truly hydrating the tissues, leading to fatigue, brain fog, or low blood pressure even when we’re drinking adequate volumes. Including mineral-rich foods (sea salt, leafy greens, avocado, bone broth, seeds) or a pinch of sea salt in water can enhance hydration on a cellular level.
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Diet
What we eat has a major influence on hydration. Diets high in processed foods, caffeine, or alcohol can deplete water and electrolytes, while whole, water-rich foods like fruits, vegetables, and soups help replenish fluids naturally. Balanced meals that include fiber, healthy fats, and minerals help the body hold onto hydration longer and support stable energy.
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Metabolism
A faster metabolism means more fluid turnover. When the body produces more heat, it uses more energy, and therefore loses more water through breath and sweat. Conversely, a sluggish metabolism can reduce circulation and cellular hydration. Supporting metabolism through balanced meals, adequate protein, and regular movement can help the body regulate hydration more efficiently.
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Physical Activity
Exercise increases the body’s need for both water and electrolytes due to sweat loss. Hydration around activity isn’t just about replacing fluids, but also involves replenishing sodium and potassium to prevent fatigue and muscle cramps. A pre- and post-workout mineral drink or consumption of naturally hydrating foods can make a big difference in energy recovery and performance.

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Detoxification Pathways
The liver, kidneys, lymphatic system, and skin all rely on water to move waste products out of the body. When hydration is low, detox pathways slow down, leading to symptoms like sluggish digestion, headaches, or dull skin. Hydration supports these systems by keeping circulation flowing and allowing the body to eliminate toxins more effectively.
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Nervous System Function
The nervous system is highly sensitive to hydration levels, even mild dehydration can heighten stress responses and increase anxiety or irritability. When we’re chronically stressed, adrenal hormones affect fluid retention and salt balance, making us more prone to dehydration. Supporting the nervous system through rest, mindfulness, and mineral-rich hydration helps the body find equilibrium.
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Bio-Individuality
Everyone’s hydration needs are unique, shaped by genetics, lifestyle, environment, and health status. One person may thrive on three liters of water a day, while another feels best with less but more electrolytes. Honoring your body’s signals, thirst, urine color, energy levels, helps you tune in to what your body needs for true, sustainable hydration.

Ensuring Proper Filtration

Sadly, water filtration is a necessity in most areas of the world. Proper water filtration is about reducing the everyday toxic burden that quietly affects your hormones, energy, digestion, and detox pathways. Clean, mineral-balanced water supports true hydration at the cellular level, helping every system in the body function more efficiently.

Common Chemicals Found in Tap Water

Chlorine

Used as a disinfectant to kill bacteria and pathogens.
Why it’s a concern: Chlorine can disrupt the gut microbiome, irritate the skin and lungs, and form harmful chlorination byproducts (like trihalomethanes) that are linked to oxidative stress and potential hormonal disruption.

Fluoride

Added to many municipal water supplies to prevent tooth decay.
Why it’s a concern: While small amounts may protect teeth, chronic exposure can affect thyroid function, bone density, and potentially the pineal gland. It can also interfere with enzyme activity and mineral absorption in the body.

Heavy Metals

Can leach from old pipes, plumbing fixtures, or industrial runoff.
Why they’re a concern: Heavy metals accumulate in the body over time, affecting the nervous system, kidneys, and immune function. Lead and mercury are especially harmful to children’s brain development and can contribute to fatigue and cognitive issues in adults.

Pesticides & Herbicides

Agricultural runoff from farms and lawns can contaminate groundwater and surface water sources.
Why they’re a concern: Many pesticides are endocrine disruptors that interfere with hormonal signaling, liver detoxification, and reproductive health. Long-term exposure can also burden the immune system and increase inflammation.

Pharmaceutical Residues

Medications (like antibiotics, hormones, antidepressants, and painkillers) can pass through human waste and end up in water systems not designed to filter them out.
Why they’re a concern: Even trace amounts can impact hormone balance, gut flora, and antibiotic resistance over time.

Harmful Microorganisms

Occasionally enter through compromised water systems or natural sources.
Why they’re a concern: These pathogens can cause gastrointestinal upset, diarrhea, and long-term digestive imbalance if not filtered properly.

Nitrates & Nitrites

Commonly found in agricultural fertilizers that seep into groundwater.
Why they’re a concern: High nitrate levels can interfere with oxygen transport in the blood and may pose risks for infants, pregnant women, and people with certain health conditions. They can also stress the liver and detox pathways.

Microplastics

Result from the breakdown of plastic bottles, clothing fibers, and packaging that enter waterways.
Why they’re a concern: Microplastics can carry endocrine-disrupting chemicals and heavy metals, adding to the body’s toxic load and contributing to inflammation and oxidative stress.

PFAS (per- and polyfluoroalkyl substances)

Found in non-stick cookware, waterproof materials, and industrial waste.
Why they’re a concern: PFAS accumulate in the body and environment, interfering with hormone balance, immune function, and metabolism. They’ve been linked to thyroid disruption, liver damage, and fertility challenges.

Great Ways to Remineralize Your Water

Add a Pinch of Unrefined Sea Salt or Himalayan Salt

Natural salts contain over 80 trace minerals that help regulate fluid balance, nerve function, and energy production. Just a small pinch per liter can enhance water’s hydrating potential without making it taste salty.

Use Concentrated Trace Mineral Drops
A few drops of liquid trace minerals (like Concentrace or similar brands) can restore key electrolytes like magnesium, potassium, and chloride — especially helpful if you use reverse osmosis or distilled water.

Mix in a Splash of Coconut Water
Naturally rich in potassium and magnesium, coconut water is a gentle, food-based way to add electrolytes and sweetness to your hydration routine. Perfect for hot days or post-exercise.

Add Fresh Lemon or Lime Juice
Citrus not only adds vitamin C and antioxidants but also provides a natural source of minerals and helps make the water more alkaline, supporting gentle detoxification.

Infuse with Mineral-Rich Herbs
Herbs like nettle, horsetail, or oatstraw can be steeped into mineral teas and used as part of your hydration rotation. They provide plant-based minerals that support bones, adrenals, and nervous system health.

Try a Shungite or Mineral Stone Infusion
Some people like to place shungite or other mineral stones in their water for natural filtration and mineral enhancement (always ensure they’re clean and food-safe). It’s a gentle, energetic approach to remineralization.

Choose Mineral-Rich Spring Water (if available)
If you have access to a tested, local spring or trusted bottled spring source, rotating it into your hydration routine can naturally restore the body’s mineral reserves.

Getting Creative With Hydration!
Try my Favourite Remineralized Water Recipes ↓

Morning Mineral Kickstart

Ingredients:

1 glass (about 500 mL) filtered water (room temp or warm)

Juice of ½ lemon

Small pinch of unrefined sea salt or Himalayan salt

Optional: 1–2 drops of trace mineral drops or a splash of coconut water

Stir and sip first thing in the morning before food. This helps replenish electrolytes, wake up digestion, and support the body’s natural detox rhythms.

Cucumber Mint Cooler

1 L filtered or remineralized water

¼ cucumber, sliced

A few fresh mint leaves

2–3 lemon or lime slices

Optional: a pinch of sea salt for extra minerals

Infuse ingredients in a pitcher for at least 30 minutes. Serve chilled. The cucumber and mint support hydration and digestion, while the citrus adds vitamin C and antioxidants.

Coconut Citrus Electrolyte Water

½ cup pure coconut water

½ cup filtered water

Juice of ½ orange or ½ lime

Small pinch of sea salt or pink salt

Optional: 1 tsp raw honey or maple syrup for energy

Shake or stir to combine. The potassium from coconut water and sodium from salt help your cells reabsorb water more efficiently.

Nettle & Lemon Mineral Infusion

1 Tbsp dried nettle leaf

1 Tbsp dried oatstraw (optional)

2 cups boiling filtered water

Juice of ½ lemon (after steeping)

Steep herbs for 15–20 minutes (or overnight for a stronger brew), strain, and chill. Add lemon before serving. This is a beautiful daily tonic for mineral replenishment and stress resilience.

Berry Hydration Tonic

1 L filtered water

Handful of frozen berries (blueberries, raspberries, or strawberries)

1–2 slices of fresh ginger

Optional: splash of apple cider vinegar or trace minerals

Infuse for 1–2 hours in the fridge, then strain. The berries provide natural flavor, minerals, and polyphenols that support hydration at the cellular level.

Winter Foods For Cold & Flu Led by Maria Fiordalisi

Week 1 – Jan 21

Winter Foods for Cold & Flu

Hello! I'm Maria Fiordalisi, and I'm honored to be a guest participant in this 20-day reset challenge.

I'm a holistic wellness practitioner specializing in clinical aromatherapy, reflexology, and Ayurvedic practices. My work centers on helping people align with seasonal rhythms and come home to their bodies through sensory practices and ancient wisdom.

For this challenge, I'll be sharing on two topics:

Winter Foods for Cold & Flu (Ayurvedic approach)

Skin Health: Winter Renewal (Ayurveda + Aromatherapy)

Today, it is all about Winter Foods for Cold & Flu!

My philosophy is simple: your body already knows what it needs.

My role is to help you listen to that wisdom and support it with practices that are accessible, gentle, and grounded in thousands of years of healing tradition.

Looking forward to learning alongside you.

+++++++

Let’s Start with the Why - Because Your Body Already Knows

The first frost arrived and suddenly all I wanted was soup.

Not salad. Not smoothies. Soup.

In Ayurveda, this isn't random—it's your body responding to winter's cold, dry, heavy qualities. When the season shifts, so do our needs.

Winter weakens our digestive fire (Agni). And when Agni is low, immunity follows.

But here's the good news: the foods that warm you are the same ones that protect you.

Over today, I'll be sharing simple Ayurvedic approaches to staying well this season—not through restriction, but through nourishment.

Because food isn't just fuel. It's medicine.

Spices as Our Allies

If I could only keep four spices in my kitchen for winter immunity, these would be them:
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Ginger – Stokes digestive fire, clears congestion, warms from within
Turmeric – Anti-inflammatory, antimicrobial, golden medicine
Cinnamon – Sweetly warming, balances blood sugar, comforts
Black pepper – Activates turmeric, kindles Agni, cuts through heaviness
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These aren’t just flavour — they’re your winter armour.
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Simple practice:
Start your morning with ginger-lemon tea. Boil water, add 3–4 slices of fresh ginger, steep for 5 minutes, squeeze in half a lemon, and add honey if you want sweetness.
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Your body will remember this warmth when the cold tries to settle in.

Soup Is Not Optional

In Ayurveda, winter asks for foods that are:
• Warm (not cold or raw)
• Cooked (easy to digest)
• Grounding (root vegetables, lentils, grains)
• Unctuous (with healthy fats like ghee or sesame oil)
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Translation? Soup. Broth. Stew.
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These aren’t just comfort foods — they’re exactly what your weakened winter digestion can handle.
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My Go-To Winter Soup

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Ingredients:
1 tbsp olive oil or ghee
1 large onion, chopped
2 cloves garlic, minced
2 large carrots, peeled and chopped
1 large sweet potato, peeled and cubed
1 cup red lentils (rinsed and drained)
6 cups vegetable broth (homemade or store-bought)
1 tsp ground cumin
½ tsp ground turmeric
½ tsp ground black pepper (add a little more if prone to phlegm)
Salt to taste
1 handful chopped cilantro (optional)
1 tbsp lemon juice (omit if prone to heartburn)
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Method:

Heat olive oil in a large pot over medium heat. Add onion, carrots and sweet potato. Cook until onion is translucent and vegetables begin to soften.

Stir in garlic, cumin, turmeric, and black pepper. Cook for about 1 minute (it should be fragrant).

Add lentils. Stir to coat with spices.

Add vegetable broth and bring to a boil. Reduce heat, cover and simmer until lentil and vegetables are cooked (25-30 minutes).

If you prefer a creamy texture, blend with an immersion blender and puree, or use a standard blender.

Add lemon juice.

Serve and enjoy!

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Tip: Eat it warm. Eat it often. Let it rebuild you from the inside.
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This is how we stay well — not by fighting winter, but by eating with it.

Golden Milk at Bedtime

One of the simplest ways to support immunity? End your day with golden milk.

What it is:

Warm milk (dairy or plant-based) with turmeric, a pinch of black pepper, cinnamon, and honey.

Why it works:

- Turmeric is anti-inflammatory and antimicrobial

- Black pepper activates turmeric's benefits

- Warm milk is grounding and sleep-supportive

- Cinnamon balances and comforts

How to make it:

Heat 1 cup milk.

Stir in ½ tsp turmeric

pinch of black pepper

½ tsp cinnamon

honey to taste

Sip slowly before bed.

This isn't a trendy wellness hack. It's ancient medicine that still works.

Let this be your winter ritual for warmth, protection and care.

Your body—and your sleep—will thank you.

Essential Nutrients for Better Energy ⚡ Led by April Marasco

Week 1 – Jan 22

Protein + complex carbs + healthy fats + fibre

When Caffeine Isn't Working Anymore

Ever notice that your morning coffee… just isn’t coffee-ing anymore?
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You take a sip expecting clarity, focus, a little spark of motivation —
and instead you get wired-but-tired, jittery, or honestly… nothing at all.
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Well, that was me — and I was STRUGGLING.
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As a certified holistic nutrition consultant, I’ve spent years helping people reconnect with their energy from the inside out — because I had to learn how to do it for myself first. Navigating burnout, stress, and dysregulated habits showed me how deeply our food, nervous system, and mindset shape the way we feel every day.
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Now my work is about teaching sustainable, soul-aligned habits for energy so you can move through life feeling supported, steady, and genuinely alive.
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Caffeine only works when your cells have the nutrients to back it up

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Coffee doesn’t create energy — it just mobilizes what’s already there.
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So if you’re depleted, there’s nothing left to mobilize.
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Why:
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when you’re low in B-vitamins, iron, magnesium, or protein, your cells literally can’t make ATP (cell energy)

when you’re low in key nutrients for dopamine + norepinephrine, your brain can’t produce the chemicals caffeine is trying to boost

when stress has drained your electrolytes + adrenal nutrients, coffee just pushes an already-tired system
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And that’s why caffeine suddenly… stops working
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It’s not you.
It’s not your willpower.
It’s the chemistry underneath your energy.
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so what do you do instead?
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You support the foundations of energy so caffeine becomes a tool again — not a crutch.
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Try these simple shifts:
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• eat protein at breakfast to give your brain the amino acids it needs
• add magnesium + B-vitamin–rich foods daily (greens, eggs, salmon, legumes)
• pair coffee after food to protect your adrenals
• rotate in electrolytes or mineral-rich hydration
• focus on blood sugar balance so your energy is stable before stimulants
• build in small nervous-system resets (a 2-min breath, a slow walk, sunlight)
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When your nutrients are topped up, caffeine feels like it’s working again —
not dragging you further into burnout

Protein + complex carbs + healthy fats + fibre

Using carbs intentionally is one of the easiest ways to support steady energy — plus digestion and sleep — and breakfast is the perfect place to start

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Protein + complex carbs + healthy fats + fibre
AKA: the combo that keeps you fuelled without the mid-day crash.
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Because this isn’t just about one meal…
Here are more options to build balance in real life: and this definitely isn’t the full list!
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Protein options

Eggs, tofu scramble, turkey patties, Greek yogurt bowls, smoked salmon, protein oats
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Smart carb options

Berries, sweet potato, quinoa, chickpeas, oats, whole-grain wraps, roasted squash
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Healthy fat options

Avocado, nuts and seeds, olive oil drizzle, tahini, chia pudding, pesto
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Fibre boosters

Greens, peppers, cauliflower rice, sautéed zucchini, chia and flax, beans and lentils
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When you work with me, I help you figure out which combos work for your lifestyle - not just what looks good on Pinterest.

You get full food lists, meal templates, and simple strategies that make balanced eating automatic, even on your busiest days!
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If you want meals that stabilize energy, support your hormones, and calm your nervous system from the inside out... let’s connect deeper

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If you love this vibe, here are a few recipes from my mini-guide (5 meals/snacks + 5 mocktails!) that make energy feel effortless:
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• Soothing ginger-carrot soup
• Warm quinoa salad with beets
• Papaya enzyme refresher

Low Energy Bingo

Ever look at a bingo card and accidentally get… all of them?

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If you’re checking 3 in a row (or filling the whole board), your body is waving a very real “I need support” flag

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These symptoms aren’t random — they’re often signs that your cells aren’t getting what they need to make clean, steady energy.
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and when that happens, your nervous system shifts into survival mode

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Quicker stress responses, mood dips, digestion slows, cravings spike, and sleep gets messy.
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The good news? Your body is incredibly responsive once you give it the right building blocks.
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Here's some essential nutrients for energy + nervous system support:
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magnesium → helps mitochondria create energy + calms the nervous system

b vitamins (esp. b1, b2, b3, b6, b12, folate) → convert carbs into cellular fuel

iron → delivers oxygen to your cells so they can actually produce energy

vitamin c → supports iron absorption + stress resilience

vitamin d → supports mood, immune health, hormones + muscle function (low levels = fatigue + low resilience

coq10 → key player in mitochondrial energy production

electrolytes (sodium, potassium, magnesium) → hydration + nerve function

omega-3s → reduce inflammation + support brain and mood stability

protein + amino acids → blood sugar balance, neurotransmitter support, tissue repair

complex carbs → steady glucose for fuel (vs. spikes + crashes)

zinc → digestion, hormones, immunity, and stress response

iodine + selenium → thyroid support → metabolism + energy
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If your bingo card is full, it doesn’t mean you’re "failing."
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It means your body is talking — and we finally get to receive what it's telling us.
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When you work with me

we zoom in on what’s under-supported (gut, hormones, minerals, mitochondria, blood sugar), what’s causing your energy dips, and where we can build stability with nutrition, nervous system work, and simple habits that actually fit your life!

You’ll get clear food lists, supportive meals, and real-life strategies so you can finally feel like yourself again - not just “pushing through” every day

Top Energy Supports Food

If your energy feels... unpredictable (great one day, dragging the next, wired-but-tired by 3 p.m.) - it’s your cells asking for better fuel
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your body makes energy the same way a fire burns

you need the right materials, the right spark, and the right conditions

and food is one of the fastest ways to give your system what it’s missing

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here are the top energy-support foods broken down into simple categories so you know why they help - not just what to eat:

1. protein powerhouses

eggs, salmon, tuna, yogurt, chicken, turkey, lentils + chickpeas, etc

protein keeps blood sugar steady, curbs cravings, builds neurotransmitters (hello better mood), and supports muscle recovery so you don’t feel exhausted after normal life

2. mitochondria boosters

spinach, kale, broccoli, beets, avocado, sweet potatoes, quinoa, etc

these foods feed your mitochondria - the literal engines of your cells - with magnesium, b-vitamins, antioxidants, and slow-burning carbs so your energy stays stable instead of spiking then crashing

3. iron & oxygen support

grass-fed beef, bison, tofu, pumpkin seeds, dark leafy greens + vitamin c, etc

low iron = low oxygen delivery → low energy, cold hands/feet, fatigue, brain fog. plus pairing greens with vitamin c makes plant iron way more absorbable

4. b-vitamin rich

eggs, nutritional yeast, sunflower seeds, whole grains like oats + buckwheat

b-vitamins are the spark plugs for your metabolism. they turn your food into fuel - especially carbs!

5. healthy fats for sustained energy

olive oil, avocado, nuts, flax, chia

fats slow digestion just enough to keep your energy consistent, stabilize your mood, and support brain + hormone health

6. hydration & electrolytes

coconut water, sea salt, citrus, cucumber, leafy greens

dehydration is one of the sneakiest energy stealers. your cells literally can’t make energy if they don’t have the right electrolyte balance

7. antioxidant protection

berries, pomegranate, citrus, green tea, matcha, dark chocolate

antioxidants reduce inflammation + protect your cells from stress so your energy isn’t leaking away behind the scenes

you don’t need all of these every day - you just need simple combinations that work for your body and your real life

Managing Pain Through Nature & Nutrition 🌿 Led by Brandy Cook

Week 2 – Jan 26

Managing Pain Through Nature & Nutrition

Hi everyone, I’m Brandy Cook — founder of Vital Time Nutrition & Wellness, a Certified Holistic Nutrition Consultant and Certified Forest and Nature Therapy Guide.
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I’ve been living with chronic pain and limited mobility for over 30 years, and I’ve been in a wheelchair for most of that time.
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Nature and mindful nutrition have completely transformed how I experience pain and energy — and that transformation is what led me here.
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Five years ago, after completing my natural nutrition training through Canadian School of Natural Nutrition, and later my Forest and Nature Therapy Guide Certification, I began supporting others who are navigating pain in their own bodies.
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What I’ve learned, personally and professionally, is that pain isn’t just physical.
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It’s emotional.
It’s energetic.
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And it’s deeply connected to how we nourish ourselves and how we connect with the world around us.
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Anti-inflammatory foods, gentle nourishment, and intentional time with nature have been powerful tools in my own pain management — and in the lives of my clients over the years.

Learn How To Use Your Visual System To Shift Out Of Tension and Into Calm

One of the most gentle, and surprisingly powerful, tools for pain support is something called soft gaze.
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When we soften our gaze and let our eyes rest on natural patterns, leaves, ripples, clouds, the brain shifts out of “task mode.”
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That narrow, effortful focus we use to push through the day gives way to a calmer state where the nervous system can settle.
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This is where heart rate slows.
Facial and neck tension eases.
And pain signals traveling to the brain soften.
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It’s one reason forest therapy, and even simply looking at nature, can support pain relief.
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You don’t have to be outdoors for this to work.
Photos count.
Houseplants count.
Even the sky outside your window counts.
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No effort required.
Just breathing.
Just noticing.
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If pain has taught your body to stay on high alert, practices like this gently remind it that safety and calm still exist — even in small moments.

Discover which foods that may help lower pain by reducing inflammation in the body

Ever notice how your body craves warm, earthy foods in winter? Nature knows what she’s doing. The vegetables that thrive in the cold months — sweet potatoes, squash, carrots, and beets — are exactly what your body needs to calm inflammation and support your gut when pain tends to flare.

Root veggies grow deep in the soil, pulling up magnesium, potassium, and calcium — key minerals for muscle relaxation, nerve health, and easing tension. They’re also rich in vitamin C, beta-carotene, and antioxidants that help reduce oxidative stress — one of the main causes of chronic inflammation and pain.

When roasted or slow-cooked, their gentle starches feed your gut microbes, which play a direct role in regulating inflammation and pain signals. Eating seasonally keeps your body in rhythm with the Earth — supporting hormones, immunity, and natural energy flow through winter.

I challenge you to find one winter vegetable you’ve never tried before and make something comforting and nourishing with it this week.

I guarantee your body will thank you xo

That earthy, woodsy smell when you walk in the forest?

It’s more than refreshing — it’s medicine.
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Trees release microscopic aromatic compounds called phytoncides — natural defense chemicals that protect them from pests.
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When we breathe them in, our bodies respond with:
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• Increased immune cell activity
• Lower cortisol and blood pressure
• Improved mood and reduced pain perception
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It was those last three words that I found the most amazing about the science; when we are in nature we have reduced pain perception.
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Even virtual forest scents or diffusing cypress, pine, or cedarwood essential oils can recreate some of these effects, just gazing upon this video has proven effects on pain tolerance.
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This shifts the body into a parasympathetic state — slower heart rate, lower blood pressure, deeper breathing.
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Pain signals traveling up the spinal cord to the brain are dampened because the body no longer perceives "threat."
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Endorphins and serotonin rise, creating a mild analgesic (pain-relieving) effect.
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Try this evening ritual:
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Open a window.
Breathe deeply, or diffuse a forest scent while you stretch or journal. Let the forest breathe you back into balance.

Healthy Meals for Busy Parents 🍽️ Led by Nicole Bird

Week 2 – Jan 27

Healthy Meals for Busy Parents

Good morning, friends!
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If we haven’t met yet, I’m Nicole — a Certified Holistic Nutrition Consultant ™, founder of The Healthy Babes Club, and co-host of the Healthy and Wealthy Podcast.
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As a mom — and someone who’s worked with countless busy moms — I know how challenging it can be to juggle all the things while also trying to serve healthy meals for your family (that they’ll actually enjoy).
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I’m a big believer that healthy eating doesn’t need to be complicated or time-consuming.
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With a few simple habits, nutritious meals can become part of your daily routine — without stress, overwhelm, or spending hours in the kitchen.
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Today, I’ll be sharing strategies that make healthy eating feel easy and doable for real life.
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First, remember this:
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Healthy meals don’t need to be fancy… or taste boring!!
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Focus on these simple anchors at each meal:
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Colourful fruits & veggies — variety is best (aim for at least 5 servings per day)

Quality protein — 20–40 g from poultry, fish, eggs, beef, tofu, legumes, or tempeh

Healthy fats — 1–3 tbsp from avocado, nuts, seeds, olives, EVOO, or coconut

Bonus: add fermented foods to support digestion and gut health
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I’d love to know — which feels like your biggest challenge right now?
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Finding time to cook

Getting your family to eat what you make

Planning or prepping ahead

Keeping meals interesting

Parctical and Realistic Nutritions for Busy Parents

I want today’s content to feel easy and usable — so here’s a simple list of ways to make healthy eating easier that you can save and come back to anytime.
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Lean on simple meals: smoothies, overnight oats, stir-fries, tuna and avocado sandwiches, egg muffins
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Batch-cook and freeze leftovers so busy nights feel effortless
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Stock grab-and-go snacks: pre-cut veggies, hummus, boiled eggs, yogurt, energy balls, protein bars
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Try online grocery shopping to save time and reduce stress
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Choose 2–3 meals per week to repeat — reducing decision fatigue is a game-changer
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Use pre-chopped or frozen produce — just as nutritious and way faster
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Make mason jar salads or overnight oats for easy lunches and breakfasts
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Pre-portion smoothie bags in the freezer — add liquid and protein, blend, done
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Sheet pan dinners: roast veggies and protein on one pan, hands-off
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Batch-cook grains (quinoa, rice, lentils) to use across multiple meals
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Use time-saving tools: slow cooker, air fryer, Instant Pot
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Which of these hacks would save you the most time this week?

Healthy Meal Cheat Sheet

Busy parents don’t always need more recipes.
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They need realistic meals they can make on autopilot — meals that support energy, digestion, and stress levels without taking over the entire evening.
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That’s why I always recommend creating a:
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Healthy Meal Cheat Sheet
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This is your personal list of 5–10 “busy-day” meals you can make in 10–15 minutes with minimal ingredients.
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Simple. Nourishing. Stress-free.
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Some ideas to get you started:
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• Rotisserie chicken, bagged salad, and sweet potato
• Stir-fry veggies with tofu or chicken and rice
• Egg scramble with spinach and avocado toast
• Lentil soup with a side of berries
• Greek yogurt bowl with nuts, chia, and banana
• Wrap with hummus, turkey, and veggies
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This cheat sheet becomes gold on nights when the last thing you want to do is think about dinner.

Easy ways to boost veggie intake without extra effort

Getting enough fibre and micronutrients is important for digestion, energy, and immunity — and it doesn’t mean forcing salads on your kids (or yourself).
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Often, it’s the simple, sneaky upgrades that make the biggest difference for busy families.
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Easy ways to boost veggie intake without extra effort:
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Blend veggies into sauces — carrots, spinach, zucchini, or roasted peppers disappear into pasta sauce, taco meat, or sloppy joes
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Add them to smoothies — frozen cauliflower, spinach, or zucchini add creaminess without changing the flavour
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Bulk up meals you’re already making — add shredded carrots or mushrooms to tacos, burgers, spaghetti, or chilli
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Veggie-boost breakfast — spinach in eggs, pumpkin in pancakes, or zucchini in oatmeal (you won’t taste it!)
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Swap half the pasta or rice — mix in cauliflower rice, chopped greens, or spiralized veggies
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Bake smarter — muffins, cookies, or banana bread can hide grated carrot, beet, or zucchini and still taste amazing
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Create a snack tray — veggies get eaten more when they’re cut, visible, and paired with dips
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Your family doesn’t need perfect meals — just a little extra nourishment in the meals you’re already making.

Nervous System SUPPORT for Quality Sleep 🌙 Led by Dani Ross

Week 2 – Jan 28

Protein-Packed Breakfast Options to Support Energy & Sleep

The Balance of Sleep and Awake

“Why I Started Caring About Sleep (And What My Nervous System Had to Do With It)”
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Good morning everyone! I’m Dani, a Holistic Nutrition Consultant™ who helps women find balance with food, energy, and their bodies, but truthfully that passion came from years of doing the opposite.
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There was a time when I wore exhaustion like a badge of honor. I’d stay up late getting “just one more thing” done, live off coffee and adrenaline, grab whatever I could to snack on, push through workouts even when my body begged for rest, and wonder why I couldn’t sleep. Even worse or why I woke up already tired.
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Sound familiar?
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What I didn’t realize back then was that my nervous system was stuck in overdrive. I thought I could out-smart stress with another supplement or stricter routine, but I was living in constant “fight or flight.” My body never felt safe enough to rest.
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When our body spends all day in fight or flight, it never feels safe enough to rest. But when we calm and regulate that system, through the right foods, morning light, mindful movement, and boundaries, sleep becomes natural again.
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This realization completely changed how I live… and it’s why I now help women do the same. Because quality sleep doesn’t just happen at night. It starts with how you treat your body all day long!
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Throughout today, I’ll be sharing simple, science-backed ways to reset your nervous system and support deep, restorative sleep:
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At 10AM — sleep support tips for shift workers

At 12PM — how your morning routine sets the stage for sleep

Midday — an easy, nutrient-packed breakfast recipe to help balance energy

At 5PM — foods that support your nervous system and improve sleep quality

At 7PM — calming evening tips to help you actually stay asleep

Sleep vs Irregular Hours

If you work shifts and struggle with sleep, please know this first: there is nothing wrong with you.
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Our bodies run on a 24-hour internal clock called the circadian rhythm, which is regulated by light exposure, food timing, movement, and rest. Shift work disrupts this rhythm by confusing melatonin (our sleep hormone) and increasing cortisol (our stress hormone), often keeping the nervous system in a state of high alert even when the body is exhausted.
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When this happens, the goal isn’t “perfect sleep”, it’s helping the nervous system feel safe enough to rest whenever rest is available.
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Here are some evidence-informed ways to support your nervous system and sleep as a shift worker:
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• Use light intentionally. Bright light during your shift helps signal alertness, while dimming lights and avoiding screens before sleep supports melatonin release. Blackout curtains or an eye mask can significantly improve daytime sleep quality.
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• Create a consistent post-shift routine. Repeating the same wind-down steps after every shift helps condition your nervous system to recognize that it’s time to rest, even if the clock changes.
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• Stabilize blood sugar. Eating balanced meals with protein, healthy fats, and carbohydrates helps prevent blood sugar dips that can trigger cortisol release and make sleep more restless.
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• Nutrition example: A grounding post-shift meal or snack like eggs with toast, Greek yogurt with berries and nuts, or soup with protein can help signal safety to the body and support relaxation before sleep.
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• Calm the stress response before bed. Slow breathing with longer exhales, gentle stretching, or legs up the wall activates the parasympathetic nervous system, which promotes relaxation and recovery.
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• Protect your sleep environment. A cool, dark, quiet room reduces sensory input and supports deeper sleep. White noise can help block out daytime sounds.
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Shift work sleep is not the same as traditional sleep, and that doesn’t make it wrong. With the right support, your nervous system can adapt, regulate, and rest more deeply over time.
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If this resonated with you, I hope you take even one small idea from today and try it in a way that feels supportive.
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You’re not failing. You’re doing the best you can in a demanding schedule.
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And your rest still matters

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Your morning sets the tone for your nervous system and yes, even affects how well you sleep at night! I’ve noticed that clients who add just a few mindful habits in the morning often feel calmer and sleep deeper at night.

Morning Routine = Better Sleep Tonight

Morning Routine = Better Sleep Tonight
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Did you know that what you do in the morning has a direct impact on how well you sleep that night?
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You’ve probably heard that morning sunlight can help you sleep better and it’s true! Even on cloudy days, that natural light helps reset your body clock and brings a sense of calm to your nervous system. Here’s the science

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Morning sunlight helps regulate your circadian rhythm, the internal clock that controls your sleep–wake cycle.

Exposure to light early in the day helps lower melatonin (your body’s sleep hormone) when you wake. This helps your body to let melatonin rise naturally again at night.

A calm, consistent morning routine signals safety to your nervous system and that safety translates to deeper sleep later.
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This is something I work on with my clients all the time: building easy, sustainable routines that help the body feel calm and balanced. Because when your nervous system feels safe, sleep comes naturally.
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Try this tomorrow:
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Step outside within an hour of waking up (no sunglasses if you can).

Move your body gently.

Hydrate before coffee.
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Small changes → better energy, better sleep.

Protein-Packed Breakfast Options to Support Energy & Sleep

Try these easy, nourishing breakfast ideas:
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Breakfast Cookies

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Protein-Packed Egg Muffins

Free 15-Minute Consult + Chance to Win a Personalized 2 Week Meal Plan!

Want to improve your sleep, energy, or build a mindful movement routine that actually works for you? I’m offering a free 15-minute consultation where we’ll chat about your goals and challenges. No pressure, just guidance.
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BONUS: Everyone who books a consult between January 28th - Feb 28th will be entered to win a Personalized 2 Week Meal Plan!
A little gift to help you kickstart your wellness journey!
⠀

Book your spot here:

Foods That Support Your Nervous System

Did you know that what you eat during the day can directly affect how well you sleep at night?
Certain foods help calm your nervous system and signal to your body that it’s safe to rest
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Magnesium: relaxes muscles & supports melatonin (leafy greens, pumpkin seeds)

Tryptophan: boosts serotonin & melatonin (eggs, oats, turkey)

Omega-3s: supports brain & nervous system (salmon, chia, flax)

Complex carbs: stabilize blood sugar (sweet potatoes, quinoa)
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These foods help your body make serotonin and melatonin, these hormones are your brain’s relaxation and sleep messengers.
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When I work with clients, we often start by gently balancing meals to support stable blood sugar and steady energy because those daytime dips and sugar crashes can create nighttime wake-ups too. Once we calm the nervous system and nourish the body consistently, sleep naturally begins to improve.

Winding Down. Simple Ways to Calm Yourself Before Bed

Evening is your nervous system’s time to shift gears, but that’s not always easy, right?
Before bed, try one of these simple grounding tools:
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Gentle stretching or legs-up-the-wall for 5 minutes

A cup of chamomile or magnesium tea

Dimming lights and shutting off screens an hour before bed

Slow breathing — in for 4, hold for 6, out for 8 — to activate your parasympathetic (rest-and-digest) system. When you’re breathing out, pretend like you’re gently blowing out of a straw.
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I used to rush through my evenings, dishes, emails, one last scroll or just one more episode, but when I started creating a calming routine (even just 10 minutes), my sleep changed dramatically. Now, I look forward to that quiet time instead of fighting it.
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What’s one thing you can do tonight to help your body unwind? Share below, maybe we can all inspire each other to create more peaceful nights.
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If you’ve been struggling with restless sleep or feeling “wired but tired,” I promise it’s not all in your head, your body just needs a little support and safety. And that’s something I love helping women rediscover through holistic nutrition and nervous system balance.
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Sweet dreams, friends and thanks for spending the day here with me

The Inflammation and Blood Sugar Connection 🔥 Led by Dr-John Ramotowski

Week 2 – Jan 29

The Hidden Trigger That Spikes Both Inflammation & Blood Sugar

Quiet Signs Your Body Is Inflamed (Most People Ignore These)

Topic: What Is Inflammation & 6 Foods That Fight It

Hello, I’m Dr. John Ramotowski, a Holistic Nutrition Consultant ™, personal trainer, and health educator based in Calgary, Alberta. Nutrition and optimal health drive my work—with credentials including a Bachelor of Arts in Economics from the University of Lethbridge, a Natural Nutrition Diploma (valedictorian) from the Canadian School of Natural Nutrition leading to my Certified Holistic Nutritional Consultant™ (C.H.N.C.) designation, a Master of Science in Holistic Nutrition from the American College of Healthcare Sciences, a Doctor of Science (DSc) in Holistic Nutrition, and Personal Training Specialist (PTS) certification from CANFITPRO—I founded “Me To The Max” to help people achieve sustainable wellness through personalized, practical lifestyle changes grounded in positivity.
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I’m committed to empowering others to reach their full potential without restrictive rules—by building balanced nutrition, consistent fitness, and habits that last. Nutrition isn’t just my career; it’s my calling to help people thrive.
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When I’m not guiding clients or teaching, I stay active through fitness, spend time in the outdoors, travel, deliver speaking engagements, and continue researching and writing on health topics.
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Topic: What Is Inflammation & 6 Foods That Fight It (While Steadying Blood Sugar)
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Inflammation is your body’s natural alarm system. A little is good (heals cuts, fights bugs, etc.). Too much for too long = chronic inflammation → joint pain, fatigue, stubborn weight, insulin resistance, and higher risk of diabetes & heart disease.
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The good news? Food is one of the fastest ways to turn it down.
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Here are six anti-inflammatory superstars that also keep blood sugar stable:
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Wild-caught salmon

Berries (any kind)

Extra-virgin olive oil

Leafy greens

Turmeric (with black pepper)

Nuts (especially walnuts & almonds)

Topic: The Hidden Trigger That Spikes Both Inflammation & Blood Sugar

Chronic stress = cortisol → insulin resistance → more inflammation. Even “healthy” eaters can stay inflamed if stress is high.
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Biggest everyday triggers most people miss:
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Less than 7 hours of sleep

Skipping meals or going too long without eating

Overtraining without recovery days

Emotional stress (work, family, news)

Too much caffeine on an empty stomach
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Lower just ONE of these this week and watch your energy soar.
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Poll: Which stress trigger hits you hardest right now?
A. Poor sleep B. Skipping meals C. Emotional stress D. Too much caffeine
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P.S. Want me to teach your group 5-minute daily habits that shut down stress-driven inflammation? Reach out — I’d love to help!

Topic: Quiet Signs Your Body Is Inflamed (Most People Ignore These)

Your body is probably waving red flags right now. Do you have two or more of these?
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Stubborn belly fat (especially around the middle)

Achy joints or morning stiffness

Feeling wiped out even after a full night’s sleep

Breakouts, eczema, or rosacea

Blood-sugar rollercoaster → cravings & 3 pm crashes
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Two or more = inflammation is likely elevated (and affecting your blood sugar).

Topic: Your 24-Hour Inflammation & Blood-Sugar Reset (Do This Tonight)

Want to wake up tomorrow less inflamed and more energized? Follow this simple evening routine:
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Dinner = protein + tons of colourful veggies + healthy fat (skip processed carbs after 6 pm)

10-minute walk after eating

Magnesium (supplement or Epsom salt bath)

Screens off by 9 pm (blue light raises cortisol)

Optional golden milk: 1 tsp turmeric + pinch black pepper in warm almond/coconut milk
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A single night of this can significantly reduce inflammatory markers.

Digestion: How Sleep & Energy Are Connected 🌙 Led by April Marasco

Week 3 – Feb 2

Digestion: How Sleep & Energy Are Connected

hi i’m April!
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I’m a registered Holistic Nutrition Consultant ™ who helps rebuild energy levels and balance the nervous system through food, mindset, and everyday habits

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I work 1:1 with those struggling with anxiety, fatigue, and digestive chaos - guiding on how to restore the gut-brain connection and ease cycles of self-sabotage
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what a pleasure to connect with this tight community of like-minded people!
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for a long time, my days revolved around my digestion - or really, the discomfort of it

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bloating, fatigue, low energy… it all felt like my body was constantly working against me.
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when your gut is inflamed or stressed, your body can’t fully rest - and when you don’t sleep deeply, your body can’t restore the systems that keep digestion running smoothly
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digestion isn’t just about what you eat - it’s about how your body receives, breaks down, and lets go
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it’s the stomach acid and enzymes that start the process.

it’s the absorption of nutrients that fuel every cell.

it’s elimination that clears out what your body no longer needs.
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and when any one of those steps is off, you feel it - in your energy, mood, and sleep
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Now, I see sleep as the foundation of everything - your mood, hormones, focus…even how your gut moves and repairs itself. It's all connected!
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once i started supporting my digestion with real, sustainable habits (ie slowing down, eating in a calm state, balancing meals instead of chasing quick fixes) a lot changed
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my energy stabilized. my sleep deepened for proper repair. and for the first time, i felt like my body was on my side again

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that’s why I do what I do now - helping others find that same sense of relief and stability through simple, realistic shifts in nutrition, mindset and daily rhythm.
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Lasting change doesn’t come from restriction - it comes from creating safety inside your body

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what part of digestion do you feel your body struggles with most - breaking down, absorbing, or letting go?
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April

what’s your go-to “i’m exhausted but need to eat” meal?

sometimes it’s about what we can add in, not about restricting more

what’s your go-to “i’m exhausted but need to eat” meal?

not the perfect meal.

the realistic one that we use as safety and comfort on low-capacity days

share your go-to in the comments

and if you’re looking for quick, easy ways to upgrade your regular rotation of meals, let me know!

I share more recipes in my newsletter!!

here’s the link if you’d like to join my community:

Personal Ritual Tracker

choose something new each day to check off the list!
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link to the printable 7 day ritual tracker can be found here:

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Rituals don’t mean that they happen at the same time each day, just that we are doing it on a consistent basis (this doesn’t mean everyday perfectionism but consistently trying!!)
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This is especially true for our shift & night shift workers!
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the body responds to light more than to the clock soooooo focusing on intentional light exposure will be a game changer for your sleep + digestion. Even morning sunlight after a night shift can suppress melatonin and push your sleep cycle later.
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Try wearing blue-blocking glasses on the commute home and while you complete your rituals!
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what’s the WHY behind these rituals that fuel motivation for staying consistent

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breathe deeply before getting out of bed - activates your parasympathetic nervous system (rest and digest state) helping your gut wake up gently
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drink warm lemon water - rehydrates your body after sleep, supports bile flow, and encourages a healthy bowel movement
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stretch or go for a short walk - boosts circulation, engages your core muscles, and helps food move smoothly through your digestive tract
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eat a warm, balanced breakfast (protein + fiber + healthy fat) - stabilizes blood sugar, keeps energy steady, and gives your gut the fuel it needs to function well
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get some sunlight on your face - supports your body’s internal clock and hormone balance, which influence metabolism and digestion timing
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wait a bit before having coffee - prevents early cortisol spikes and stomach irritation, helping your gut stay calm and balanced
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set one calm intention for the day - keeps you grounded and connected to your body, lowering stress-based digestive issues
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here’s some of my bonus favs!
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take a few minutes to journal or sit quietly - calms your mind and reduces stress hormones that can slow digestion
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sip digestive tea or water with a splash of apple cider vinegar - stimulates stomach acid and digestive enzymes to help you absorb nutrients better (note: if you have digestive issues like ulcers, colitis, etc, sensitive tooth enamel, low potassium or take diabetic medication, drinking apple cider vinegar on its own may cause irritation or interfere with your meds. Use with caution!)
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stick to a steady morning routine - trains your digestion to follow a healthy rhythm, improving regularity and energy consistency
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these aren’t always quick fixes butttt, they’re the everyday habits I live by and help my clients weave into real life. They've changed a lot about how I sleep, digest and show up with energy each day!
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which do you struggle with most - digestion, sleep, or energy? let’s talk about it below!!
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OR
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if you’re tired of guessing what your body needs, i’ll help you create a rhythm that works with you - not against you. comment or message me - let’s build it together!
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With love

April

April walks through which evening habits really helps digestion

Ever hear that your morning routine starts in the evening?

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That feels so true for me and it’s exactly why I stick to rituals like this that support my sleep and energy all day (and night) long!
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If you didn’t catch the AM rituals post from earlier today then here’s the link again for my 7 day habit tracker. this is an accessible way to implement these into your lifestyle!

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Trouble opening links? Request fresh links in the comments!)
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knowing the WHY behind our habits helps them stick - so let’s dive in
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finish eating 2-3 hours before bed - gives your body time to digest so it can focus on rest and repair overnight
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go for a slow walk after dinner - gently supports blood sugar balance and helps food move through your system
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limit screens and bright light - lowers cortisol and helps melatonin rise, which supports the gut’s nightly repair cycle
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do light stretching or deep breathing - calms the nervous system and eases any digestive tension from the day
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journal or brain dump thoughts - clears mental clutter, lowering stress that can disrupt digestion and sleep quality
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create a bedtime routine (same time nightly) - trains your circadian rhythm, improving hormone balance and digestion timing
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avoid late-night caffeine or alcohol - both can irritate the gut and disrupt deep sleep cycles
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bonus extras!
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sip warm tea (like chamomile, ginger, or peppermint) - relaxes your digestive muscles and eases bloating or gas
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practice gratitude or reflection - shifts you into a relaxed, parasympathetic state that encourages gut repair
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end with slow, mindful breaths in bed - signals safety to your body so digestion and recovery can happen fully while you sleep
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shift-worker tip
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If you work nights or rotating shifts, try eating your main meal before your shift when digestion is strongest, then keep any mid-shift food light and warm (like soups, stews or soft proteins). This helps reduce bloating, nausea and reflux so your body can settle more easily when it’s finally time to sleep!
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These aren’t complicated routines - they’re small, sustainable habits that make a big difference when practiced with intention. they’ve completely shifted how i digest, sleep, and show up with steady energy each day. this is exactly what i help my clients do - create simple, realistic rhythms that work with their body, not against it

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ready to start feeling the difference for yourself?
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download the 7-day habit tracker linked above and begin building your own evening rituals for better digestion, deeper sleep, and calmer energy tomorrow!
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April

gut revival breakfast bowl

this is one of my go-to’s when I want something warm, soothing, and gentle on my system

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gut revival breakfast bowl
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warm oats topped with chia seeds, stewed apples, flax seeds, cinnamon, and kefir/greek yogurt (i like to add vanilla protein powder too!)
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rich in fiber, probiotics, and that cozy warmth your digestive tract loves for smoother, easier mornings
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pair it with:
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lemon-ginger turmeric tonic
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warm water, lemon, fresh ginger, turmeric, a little honey, and a pinch of sea salt
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helps stimulate digestion, reduce inflammation and wake up your gut in the calmest way possible
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finding a gut-friendly, quick breakfast is a challenge (I hear it alllllll the time) - this combo is easy to throw together before a busy day or meal prep and take on the go. it keeps your blood sugar steady, supports motility and gives your gut exactly what it needs to repair + feel safe
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Now… let’s talk about treats, drinks, and “special occasion” symptoms

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We all have moments where we reach for foods or beverages that don't always love us back - especially alcohol and sugar. One simple way to balance this is by swapping your evening drink for a gut-friendly mocktail (my clients are obsessed with these!)
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They still feel celebratory, they’re easier on your digestion and they help you avoid the next-day inflammation spiral. My mini-guide includes 5 delicious mocktails that make it feel like you’re not missing out plus they can actually benefit and support your digestion & sleep!
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If you love this vibe, here are a few more recipes from my free mini guide (5 meals/snacks + 5 mocktails!) that make digestion feel effortless:
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• soothing ginger-carrot soup
• warm quinoa salad with beets
• papaya enzyme refresher
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want the full line-up of supportive recipes?
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grab the FREE mini-guide here:

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Trouble opening links? Request fresh links in the comments!)
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your gut will thank you for this one

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April

Perimenopause: A Natural Transition 🌙 Led by Aabha Gupta

Week 3 – Feb 3

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Perimenopause: A Natural Transition

Hi, I’m Aabha,
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Holistic Nutrition Consultant ™ & Midlife Women’s Health Coach.
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My work began with my own experience of perimenopause, when I realized that food alone wasn’t enough… women needed a space where their experiences were honoured, and where they felt seen and heard.
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And that became the foundation of Claim Vitality: a coaching practice rooted in nourishment, nervous-system support, and listening to the wisdom our bodies carry through every stage of life.
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I support women through this season using a blend of nutrition, hormone-supportive practices, emotional tools like EFT, and simple rituals that bring the body and nervous system back into safety.
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If you’re entering this new chapter and wondering, “Is it just me?”
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And the answer is, No it’s not!
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Your body is communicating in a way it did not before. I’m here to help you understand this new language and show you ways to support your body during this transition.

What’s actually happening during perimenopause.

If you would like to understand one thing about perimenopause, start here:
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The transition begins in the nervous system.
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Science shows early hormonal shifts affect stress response before cycles change.
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(Research articles:

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The first hormone to fluctuate is often progesterone, not estrogen.
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Progesterone plays a key role in calming the brain and supporting sleep.
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As progesterone shifts, the nervous system becomes more sensitive.
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Research links lower progesterone activity with increased stress and reactivity.
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This is why mood changes, lighter sleep, and tension often appear before anything else changes.
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(Research articles:

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These are a reflection of the nervous-system sensitivity.
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You are not becoming “too sensitive.”
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Your body is asking for a different kind of support.
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Midlife hormonal changes narrow the body’s stress tolerance window.
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Stress, skipped meals, and overdoing it feel intense during this phase.
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Blood sugar instability can intensify emotional and physical reactivity.
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Here’s the empowering part.
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When the nervous system is supported, many challenges ease themselves.
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Food, rest, and rhythm directly influence our nervous-system regulation.
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What to eat first thing in the morning to help create calm.

One small shift that is a mighty tool of support during perimenopause:
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Start your day with a calming practice & a protein rich breakfast.
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Why?
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Because morning blood sugar swings can intensify:
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• Mood swings
• Overwhelm
• Cravings
• Afternoon crashes
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When you begin the day with protein, you steady the nervous system before the day asks anything of you.
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Aim for:
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25–30g of protein with a warm, grounding element like sautéed veggies or oats.
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This simple pairing supports:
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• Clearer focus
• More stable energy
• Fewer 3 pm cravings
• A calmer emotional baseline
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If you’ve been waking up tired, wired, or overwhelmed…
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Start here.
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It’s the easiest recalibration you can make.
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This is one of the first shifts I recommend for my clients because it works quickly and gives hope and confidence.
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I’ll be sharing more practices like this in my workshop:
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Perimenopause: A Natural Transition Supported By Food & Wisdom

Website where you can sign up for updates on my workshops and free hormone guides:

Close the day with a comforting evening ritual and simple recipe.

As we close the day, I want to leave you with this reminder:
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Perimenopause is not something to get through.
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It is something to be supported.
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Earlier today we talked about hormone shifts, nervous system sensitivity, and how food becomes a powerful ally during this transition.
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The goal is not perfection.
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The goal is steadiness.
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Small, consistent choices that help your body feel safe.
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One of my favorite evening rituals is a warm, calming drink.
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Simple. Nourishing. Grounding.
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My go-to evening drink:
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Warm almond or oat milk
A pinch of cardamom
A pinch of cinnamon
A tiny pinch of nutmeg
Optional touch of honey
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This kind of drink supports relaxation, digestion, and a gentle transition into rest. It is warming, grounding, and signals the body that it’s okay to slow down now.
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As you sip, try this simple thought:
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“My body is wise, and I am learning to listen.”
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Thank you for spending this day in conversation with your body.
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You are allowed to move through this season with support, softness, and trust.
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If today’s reflections resonated, I invite you to join me for my workshop:
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Perimenopause: A Natural Transition Supported By Food & Wisdom

High Protein Meal Prep 🍳 Led by Cindy Spratt, Holistic Nutrition

Week 3 – Feb 4

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High Protein Meal Prep

Hi! I’m Cindy Spratt, a Holistic Nutrition Consultant ™ from BC. I’ve been in practice for 13 years and am so grateful to be a part of this Health Reset!
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I chose to pivot my career back in 2010 when a Cancer diagnosis drove me towards Holistic and Functional medicine.
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After completing my certification, I went on to further my education with certifications in Culinary Nutrition, Functional Nutrition, Eating Psychology, and Eating Disorder Recovery.
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As a Nutritional Practitioner, my approach to health intertwines what I know and love about nutrition with eating psychology, body image healing, eating disorder recovery, and culinary passion.
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Through one-on-one consultation and online programs, I help women transform their food relationship and up their health game so that they can let go of disordered eating, food guilt & shame, regain their health, and reclaim their life with confidence & freedom!
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Today, I’ll be focusing on High Protein Meal Prep!

Why High Protein?

Why High Protein?
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Protein is getting quite a lot of attention these days! It’s trendy, yes, but we’re talking more about protein because it plays a central role in metabolic health, body composition, energy, and longevity.
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Some people are under-consuming protein without realizing it, especially women, those in perimenopause, and individuals with busy schedules or irregular eating patterns.
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For some people, increasing protein intake can support stable blood sugar, reduce cravings, and help to maintain strength as we age.
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Why Protein Matters
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✔️ Protein supports metabolic health.
It stabilizes blood sugar, increases thermogenesis (the amount of energy the body burns processing food), and helps maintain a healthy metabolism. When protein is low, people often experience fatigue, increased cravings, and slower recovery from exercise. As you’ll see in my later notes, however, quality and quantity matters!
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✔️ Protein supports muscle maintenance
Lean muscle mass naturally declines with age, especially during perimenopause, due to shifts in estrogen and progesterone. Adequate protein combined with strength training helps preserve muscle, maintain mobility, support balance, and prevent long-term metabolic decline.
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✔️ Protein supports satiety and reduces overeating
Protein triggers the release of hormones that help you feel full and satisfied. When meals lack protein, people often experience more hunger later in the day, trend towards more emotional eating, or a tendency to reach for quick carbohydrate snacks.
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✔️ Protein plays a role in hormone and neurotransmitter production
Many hormones and neurotransmitters, including those supporting mood, stress resilience, and menstrual cycle function, are created from amino acids. Consistent protein intake supports overall hormonal balance and nervous system stability.
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✔️ Protein supports recovery, immune health, and tissue repair
Protein is required to repair muscles, skin, organs, and connective tissue. It also supports a strong immune system, making it essential during stressful periods, illness, or physical activity.
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✔️ Protein needs may be higher than once believed
Current research suggests that many adults benefit from more protein than traditional guidelines have emphasized, especially during midlife hormonal shifts, high stress, digestive challenges, and active lifestyles. High protein eating patterns can help to maintain strength, stabilize weight, and promote long-term health.

Protein at Every Meal

Focusing on an intake of protein at every meal can be an easy and effective way to support balanced blood sugars throughout the day, prevent overeating, and support many metabolic processes.
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✔️ Steadier energy levels
Stable blood sugar prevents the rapid rise and crash pattern that leads to fatigue.
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✔️ Reduced sugar and carbohydrate cravings
When blood glucose stays steady, the body doesn’t send urgent “quick energy” signals that drive cravings.
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✔️ More balanced mood and fewer irritability spikes
Blood sugar swings can trigger stress responses and mood instability.
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✔️ Better mental clarity and focus
Stable glucose provides a reliable fuel source for the brain.
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✔️ Improved hormone balance, especially cortisol and insulin
Balanced blood sugar reduces the burden on insulin and prevents cortisol surges.
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✔️ Easier appetite regulation and fewer episodes of overeating
Balanced meals help respect natural hunger and fullness cues.
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✔️ More consistent metabolism and better weight management
Stable blood sugar supports a healthier metabolic rate.
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✔️ Reduced inflammation and stress on the body
Blood sugar volatility contributes to inflammation and oxidative stress.
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✔️ Better sleep quality due to fewer nighttime blood sugar dips
Balanced blood sugar helps regulate overnight glucose patterns.
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✔️ Support for long-term metabolic health
Steady glucose patterns protect long-term metabolic health.

Skin Health: A Winter Routine 🌿 Led by Maria Fiordalisi, Helianthus Holistic Arts

Week 3 – Feb 5

Skin Health: A Winter Routine

Hello! I'm Maria Fiordalisi, and I'm honored to be a guest participant in this 20-day reset challenge.
⠀
I'm a holistic wellness practitioner specializing in clinical aromatherapy, reflexology, and Ayurvedic practices. My work centers on helping people align with seasonal rhythms and come home to their bodies through sensory practices and ancient wisdom.
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Today, I will be speaking to:
Skin Health: Winter Renewal (Ayurveda + Aromatherapy)
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My philosophy is simple: your body already knows what it needs. My role is to help you listen to that wisdom and support it with practices that are accessible, gentle, and grounded in thousands of years of healing tradition.
⠀
Looking forward to learning alongside you.
⠀
++++
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Winter Skin Tells a Story
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Tight. Dry. Dull. Maybe a little irritated.
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Winter skin isn't vanity — it's your body responding to cold, wind, and indoor heating. In Ayurveda, this is Vata imbalance: too much dryness, not enough nourishment.
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But here's what I've learned: skin care in winter isn't about expensive products. It's about oil, warmth, and ritual.
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Throughout today, I'll be sharing how Ayurveda and aromatherapy work together to renew winter skin — not by fighting it, but by deeply nourishing it.
⠀
Because tending to your skin is tending to yourself. And that matters.

Self-massage with warm oil.

Abhyanga – The Practice That Changes Everything
⠀
Abhyanga.
Self-massage with warm oil.
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In Ayurveda, this is one of the most powerful practices for balancing Vata, nourishing skin, calming the nervous system, and supporting immunity.
⠀
What you need:
– Sesame oil (warming) or almond oil (lighter, if you are prone to oily skin or excessive body or nervous system heat)
– 5–10 minutes
– Warmth (heat the oil slightly, massage before or after a warm shower)
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How to do it:
⠀
Warm the oil by adding the bottle of oil into a bowl or pot of hot water for a few minutes. Oil should be warm, not hot.
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Massage it into your skin with long strokes on limbs, circular motions on joints. Start at your feet, work up. Don’t rush. Let your hands be tender.
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This isn’t just moisturizing.
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It’s medicine.
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It’s touch.
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It’s coming home to your body.
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Try it tonight. Notice how your skin — and your nervous system — respond.

Four Aromatherapy Friends for Winter Skin

Four Aromatherapy Friends for Winter Skin
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Essential oils aren’t just scent—they’re plant medicine. Here are four that support winter skin renewal:
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Frankincense (Boswellia carterii) – Cellular renewal, deeply grounding, helps with scarring and aging skin. Smells like ancient forests and stillness.
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Lavender (Lavandula angustifolia) – Soothing, balancing, calming for irritation. The universal healer.
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Rose – Hydrating, emotionally uplifting, heart-opening. Luxurious but worth it.
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Roman Chamomile (Chamaemelum nobile) – Anti-inflammatory, calming for redness and sensitivity. Gentle as a lullaby.
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How to use them:
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Add 2 drops of your chosen oil to 2 tablespoons of carrier oil (sesame, almond, jojoba). Use for abhyanga or as a face serum.
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OR
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Add 2 drops of Lavender to a bowl of hot water, drape a towel over your head, and steam your face for 5 minutes.
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Simple.
Nourishing.
Deeply renewing.

Evening Skin Ritual

Here’s a simple evening practice that brings together everything we’ve talked about:
5-Minute Winter Skin Renewal
Cleanse gently – Warm water, gentle cleanser, no harsh scrubbing
Steam – Bowl of hot water, 2 drops lavender or frankincense, towel over head, breathe for 5 minutes
Oil – While skin is still damp, massage in your oil blend (sesame oil + 1 drop frankincense + 1 drop lavender)
Rest – Let the oil absorb. No need to wash it off.
This isn't about perfection.
It's about presence.
It's about touching your own face with tenderness. Breathing in plant medicine. Letting your skin — and your whole self — be nourished.
Try it tonight. Let it be your winter renewal.

Mindful movement for mental health 🚶‍♀️‍➡️ Led by Dani Ross (Food and Soul)

Week 4 – Feb 9

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Mindful movement for mental health

Good morning friends! Dani here. I’m so excited to share another day with you after “Hacking Your Nervous System for Quality Sleep”.
I hope that you’re just loving being a part of The 20 Day Health Reset, I know that I’m learning so much not just from my colleagues, but from everyone that’s participating and commenting. It’s truly such an honor to be a part of this amazing project!
Since we’re diving into Mindful Movement today, I want to start by sharing a little more of my own story… because I know so many of us are still coming out of the holidays feeling a little “off.”
Maybe heavier, tired, bloated, out of routine, or just not fully connected to our bodies.
For years, I lived in that place, not just after the holidays, but every single day.

I struggled with body image, I obsessed over food, I hid binge eating, and I used alcohol as a way to cope, numb, and disconnect. I swung from “not caring at all” to strict HIIT workouts, counting every calorie, punishing myself at the gym, and tying my worth to how small I could make my body.
On the outside, it looked like I was healthy.

On the inside, my nervous system was overwhelmed. I wasn’t sleeping, my digestion was a mess, I was depressed, my energy was unpredictable, and I felt like I was constantly in fight-or-flight.
I know many people feel this way right now, especially with the holidays just behind us, when routines disappear and old patterns sneak back in.

But this is also where mindful movement changed my life.
Instead of pushing harder, I learned to slow down.

Instead of beating myself up, I learned to listen.

And instead of forcing my body to do more, I learned how to support it so it could feel safe again… which eventually helped my sleep, my hormones, my relationship with food and myself.
So today, I want to share simple, realistic ways you can connect back to your body, whether you’re a total beginner, a lifelong gym-goer, or someone who’s trying to rebuild trust with movement after years of struggling like I did.
There's no “starting over” here.

No shame.

Just permission to support your body exactly where it’s at.
I’d love to hear:
How is your body feeling coming out of the holidays?
Tired? Stiff? Ready to move again?
Tell me below, I always love connecting with you! 💛 My guess is you might not be the only one feeling that way….
Today, I want you to feel seen in your own journey with movement. Whether you’re brand new, restarting, or trying to find joy in your body again. REMEMBER, you’re not behind, and you’re not alone.
Let’s make today gentle, realistic, and empowering.
I’m glad you’re here.
For more tips on mindful movement that supports your nervous system, sleep, and energy, visit www.foodandsoul.ca

WHAT IS MINDFUL MOVEMENT?

Mindful Movement isn’t a workout style, it’s a way of relating to your body.
Whether you’re a beginner, a walker, a lifter, a yogi, a runner, or someone just trying to feel better in your skin… Mindful Movement helps you tune into what your body actually needs.
It means:
• Paying attention to how movement feels during and after
• Adjusting intensity based on stress, sleep, hormones, and energy
• Moving with intention instead of autopilot
• Knowing when your body needs a challenge and when it needs gentleness
For people already working out, mindful movement can look like:
• slowing down your reps and focusing on breath
• checking in with form and tension patterns
• adding mobility on rest days
• swapping a heavy workout for something grounding when stress is high
• realizing that progress doesn’t only come from intensity
For beginners or returners, it can look like:
• a 5-minute walk
• gentle stretching
• dancing in your kitchen
• starting small and building trust
• finding movement that feels good, not defeating
Movement counts even when it’s small.
Movement matters even when it’s slow.
Movement supports your nervous system even when it doesn’t “feel like a workout.”
Let’s share with each other what type of movement feels best for you right now?

Grounded ways to think about caring for yourself

After the holidays, our bodies often feel tired, bloated, thrown off, and overstimulated. Motivation drops. Our routines feel messy. And this is exactly when self-care tends to disappear.

But self-care doesn’t mean spa days or getting “back on track.”
It means supporting your body in the season it’s in.

Mindful Movement is one of the simplest ways to do that.

Some days that means a workout.
Other days that means a stretch.
Some days it means moving slow because your nervous system is fried, or just getting outside.

I wrote a blog post all about self-care that breaks it down in a way that feels real and doable NOT perfection-based:

If this winter feels heavy, cold, or low-energy (and you’re not alone if it does), gentle movement is one of the kindest investments you can make in yourself.

SHAKE IT OUT

I love this one because it helps EVERY kind of body, whether you’re sitting at a desk all day, chasing kids, lifting weights, or trying to manage winter stress.
Shaking is a natural way the nervous system releases stored tension. Animals do it instinctively after stress, us humans tend to hold everything inside.
A quick “shake-off” can help:
• lower cortisol
• increase blood flow
• loosen tight muscles
• reset your breath
• release anxious or pent-up energy
If you’re someone who works out:
shaking before or after a workout can help your body come back into balance and prevent that “wired but tired” feeling.
If you’re sitting all day:
a 15–20 second shake breaks up frozen stress in the shoulders, neck, hips, and jaw.
If you’re overwhelmed (hello, winter):
your nervous system will LOVE this.
Try it right now and tell me how your body feels after.

Exercise that's gentle and encouraging

I want to talk to those who are new to movement and those who already move their bodies but still feel stuck or intimidated in certain spaces.

This year, I went back to the gym and honestly, I was terrified. I had no idea what I was doing in there!

Even with all the classes I’ve done, I felt unsure, intimidated, and out of place. So I hired a trainer, not because I needed someone to “push me,” but because I needed support, guidance, and confidence. Now this may seem extreme to some and I’m not saying this is what you have to do, but for me it’s what I knew would help me feel comfortable (as well as help hold me accountable).

If you’re brand new:
You don’t need a gym.
You don’t need equipment.
And you don’t need a “plan.”
You can start with:
• a 5-minute walk
• taking the stairs for one floor
• a beginner YouTube mobility video
• walking with a friend
• stretching while watching TV

If you already work out:
You’re allowed to modify.
You’re allowed to change your pace.
You’re allowed to shift into something gentler if you’re stressed or overwhelmed.
Your body will thank you.

Movement isn’t about perfection…. it’s about connection!

And if you want an accountability buddy today, comment below. You never know who might say “me too.” This isn’t someone that has to be your “best friend” but maybe just someone you send

messages to before and after a walk, workout, or stretching session to help hold you accountable. Goals are so much easier to reach when you don’t feel alone.

3-Month Program

Whether you’re starting fresh, rebuilding after the holidays, or someone who’s been working out for years but wants to feel better in your body… movement should support your whole health, not stress it out.

That’s exactly what I help women do inside my 3-Month Program.

We explore movement that matches your energy, season of life, hormones, and nervous system. Some clients lift weights. Some start walking. Some rebuild their relationship with movement after burnout or stress. Some learn how to work out smarter, not harder.

If you’ve been wanting support, structure, and a plan that actually fits your life NOT someone else’s, you can learn more at:

BONUS: Everyone who books a consult between January 28th - Feb 28th will be entered to win a Personalized 2 Week Meal Plan!

A little gift to help you kickstart your wellness journey!

Book your spot here:

End the day with ease: 5 gentle ways to calm your body and mind

I’m so grateful you joined me today. Being able to share what I’ve studied and what’s worked for me over the years and knowing it might help you too is such an honour.
These winter months can feel long, dark, and heavy, and connecting with each other makes it feel a little lighter.

As we wrap up Mindful Movement day, here are some ways to help your body settle tonight.

Legs up the wall:
Relieves tension, improves circulation, calms the nervous system, and helps your body shift out of “go-go-go” mode.

Slow mobility:
Think cat-cow, pelvic tilts, gentle twists. This is great after workouts too, it helps your muscles relax so your nervous system can soften.

Grounding stretches:
Seated forward folds, slow side stretches, shoulder drops. These activate your parasympathetic system (your “rest + digest” mode).

Swaying or rocking:
This rhythmic movement tells your brain “you’re safe,” which is a huge help on stressful or overstimulating winter days.

Breath-led movement:
Try inhaling while you lift your arms and exhaling while you lower them. Simple but SO regulating.

Choose one, breathe deeply, and let your body feel supported.

Tonight, thank your body for something it carried you through today, even if it was just getting out of bed.

If you want help creating routines that support your nervous system, movement, and stress levels, feel free to connect with me. I’m always here. https://www.foodandsoul.ca/product-page/one-stop-shop

P.S. If you missed it, check the previous post on how you can win a Personalized 2 Week Meal Plan

In health & happiness,

Dani

MENOPAUSE: ENERGY & VITALITY 💪 Led by Aabha Gupta

Week 4 – Feb 10

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MENOPAUSE: ENERGY & VITALITY 💪

Hi, I’m Aabha,

Holistic Nutritional Consultant ™ & Midlife Women’s Health Coach.

My work began with my own experience of perimenopause, when I realized that food alone wasn’t enough… women needed a space where their experiences were honoured, and where they felt seen and heard.

And that became the foundation of Claim Vitality: a coaching practice rooted in nourishment, nervous-system support, and listening to the wisdom our bodies carry through every stage of life.

With menopause, which is what we will be discussing today, it can feel like the rules have suddenly changed.
What used to work no longer does.

So today, I want to open a different conversation.

In menopause, vitality is no longer built through pushing harder or being more disciplined.
It is built through food that stabilizes you, a nervous system that feels safe by being heard and muscle that supports your metabolism and hormones.

In my workshop Menopause: Energy & Vitality Is Possible, we’ll explore how these three pillars shape how you feel day to day.
I will be speaking about the foundations you can actually live with, not diets or trends.

Today is about understanding why there are energy shifts in menopause and what truly supports these shifts.

How nutrition plays a key role

Let’s start with food during Menopause, because this is where energy often rises or crashes first.

In menopause, energy dips are rarely about “not eating enough” or “eating the wrong thing.”
They are often about unstable blood sugar and missed nourishment windows.

Your body now needs:

Regular meals

Enough protein

Carbohydrates that feel grounding, not spiky

Fats that support hormones and satiety (feeling satisfied)

Skipping meals, grazing all day, or relying on quick fixes can drain energy and amplify fatigue, brain fog, and irritability.

Food in menopause is not about control.
It is about consistency, sufficiency, and steadiness.

This is one of the pillars we unpack deeply in the workshop, because when food feels supportive again, energy is steady.

Two puzzle pieces that often get overlooked

Now let’s talk about the two pieces that often get overlooked.

First, the nervous system.
Menopause is a time of heightened sensitivity. When stress stays elevated, energy drains faster than before.
Gentle nervous system regulation practices become more important than ever before.

Second, muscle.
Muscle is no longer optional in menopause. It supports:

Blood sugar balance

Vaso-motor symptoms such as hot flashes

Bone health

Metabolism and heart health

This does not mean extreme workouts.
It means consistent strength training, appropriate recovery, and respect for the body’s signals.

During menopause, when the nervous system feels supported and muscle is prioritized, energy is steadier, resilience improves, and the body stops feeling like it’s constantly playing catch-up.

This is when vitality becomes sustainable.

A cozy, nourishing dinner recipe

If there’s one thing I want you to take away from today, it’s this:

Menopause is not asking you to try harder.
It’s asking for a new approach to how you care for yourself.

Food that stabilizes you.
A nervous system that feels safe enough to rest.
Muscle that provides long-term support from the inside out.

That is where energy comes from now.

One simple dinner I return to again and again is a warm lentil soup with ghee, cumin, and seasonal vegetables, paired with rice or sweet potatoes.
It is comforting and deeply nourishing.

Vitality does not happen suddenly.
It grows when your body feels supported, day after day.

If this conversation resonates, my workshop Menopause: Energy & Vitality Is Possible is an invitation to explore this more deeply.

HIDDEN SUGARS & CUTTING BACK 🍰 Led by Kaitlin Wilson

Week 4 – Feb 11

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HIDDEN SUGARS & CUTTING BACK

Hi, I’m Kaitlin — Certified in Holistic Nutrition, specializing in gut health. I’m deeply passionate about supporting the gut microbiome, mental well-being, and helping people feel better through real, nourishing food.

A big part of my work is also rooted in food systems and eating local. I’m a huge advocate for shopping at farmers’ markets, supporting local growers, and eating seasonally whenever possible — not just for our health, but for the health of our communities and the planet.

My approach is food-first, realistic, and grounded in both experience and science. I focus on diversity, nourishment, and sustainability rather than restriction or diet trends. Nutrition should feel supportive and empowering — not stressful or extreme.

Where sugar hides

Most people think sugar = cookies, candy, or dessert.
But some of the biggest sources of hidden sugar are foods marketed as healthy or that we eat every day.

Common culprits include:

Flavoured yogurts

Granola & protein bars

Salad dressings & sauces

Plant-based milks

Bread — including many “whole wheat” or “multigrain” breads

Many breads contain added sugar to improve texture, shelf life, and flavour — even when they’re labelled whole grain.

Excess added sugar can impact blood sugar balance, gut microbiome diversity, inflammation, and energy levels — even when the food doesn’t taste sweet.

Awareness is the first step. You don’t need to eliminate sugar — just learn where it’s hiding!

How sugar impacts health (and why it’s more nuanced than we think!)

Sugar isn’t inherently “bad” — the type, amount, and context matter.

Naturally occurring sugars found in whole foods (like fruit and dairy) come naturally packaged with fibre, protein, fat, vitamins, and phytonutrients that allow for slower absorption and support blood sugar balance.

Added sugars, on the other hand — especially in processed and ultra-processed foods — are more likely to contribute to:

Blood sugar highs and crashes

Increased inflammation

Changes in gut microbiome balance, including overgrowth of certain microbes such as yeast (like candida)

Energy dips, cravings, and mood swings

It’s also important to clear up a common myth:

Sugar does not directly cause diabetes.
Type 2 diabetes is multifactorial, influenced by genetics, insulin resistance, stress, sleep, movement, overall diet quality, and more.

Added sugar can play a role in blood sugar dysregulation when consumed frequently and in large amounts — but it’s not the sole cause, and focusing on one ingredient oversimplifies a very complex condition.

The goal isn’t to fear sugar or eliminate it entirely — it’s to reduce artificial and hidden/added sugars while continuing to enjoy natural sugars from whole foods in a way that supports gut health, energy, and long-term well-being.

Health is about patterns, context, and consistency — not eliminating one food.

List of sneaky sugar aliases

Added sugar often shows up under many different names on ingredient lists.

Common ones to look for include:

Cane sugar

Brown rice syrup

Dextrose

Maltose

Fructose

Corn syrup

Fruit juice concentrate

If sugar (or multiple forms of it) appears near the top of the ingredient list, the product likely contains more than you think.

Healthier ways to sweeten & cook

Instead of relying on heavily sweetened products, try:

Whole fruit (mashed banana, applesauce, dates) for baking

Spices like cinnamon, vanilla, cardamom, or nutmeg to enhance sweetness

Roasted vegetables to bring out natural sugars

Plain versions of foods (yogurt, sauces) and sweeten lightly yourself

Salad Dressings - Make your own! Olive oil, balsamic, etc. There are lots of variations without the sugar and oils.

The goal isn’t zero sugar — it’s intentional use and choosing forms that come with fibre, nutrients, and balance

Gluten-Free Oatmeal Cookies with Chocolate Chips & Sea Salt

Here’s the recipe in case you want to make them too:

Ingredients:

• 1 ½ cups oats

• ¾ cup gluten-free flour

• ½ tsp baking powder

• ½ tsp cinnamon

• ½ tsp Himalayan pink salt

• ⅓ cup melted coconut oil

• 3 tbsp maple syrup

• 3 tbsp coconut sugar

• 1 egg

• A splash or two of almond milk (if needed)

• ¼ cup chocolate chips

• ¼ cup raisins

• 1 tbsp ground flax (optional)

How to make them:

1. Preheat oven to 350°F and line a baking sheet.

2. Mix dry ingredients in one bowl, wet in another.

3. Combine the two and stir in chocolate chips and raisins.

4. If the dough feels dry, add a splash of almond milk.

5. Scoop into balls, flatten slightly, and bake for 10–12 minutes.

6. Let cool a few minutes before moving to a rack.

7. Sprinkle some sea salt on top!

NATURAL PRODUCTS FOR YOUR HOME 🏠 Led by Nicole Bird

Week 4 – Feb 12

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NATURAL PRODUCTS FOR YOUR HOME

Hello again, Friends!

As a Certified Holistic Nutritional Consultant, I know great health isn’t just about your diet. I’ve seen firsthand how choosing more natural, low-tox products can transform your health. For me personally, this shift has done wonders for my skin, gut health, energy levels, and overall well-being. And I truly believe that reducing toxins in your environment is one of the 5 foundational pillars of health that can lead to a more vibrant life.

Today, my focus is to help you make more informed choices on the products you use every day!

I don’t share today’s topic to scare or overwhelm you, but rather to empower you and help you become a healthier, happier version of yourself!

Disclaimer before moving forward: Living a non-toxic life does not happen overnight! If you try to replace everything at once, it will be overwhelming. Especially as you start to find more and more things you want to replace.

Before you scroll through today’s carousel, I’d love to start the morning with a little check-in:

Which one best describes where you’re at with low-tox living?

I’m a total beginner — just learning about this!

I’ve made a few swaps but want to learn more.

I’m pretty mindful but still figuring out labels and ingredients.

I’m all in — low-tox is a lifestyle for me!

Most common places toxin hides

Toxins hide in SO many everyday products — from laundry detergent and cleaners to skincare, makeup, and plastics. And because we use these items every single day, they can quietly impact our hormones, energy, mood, and overall wellbeing.

The goal isn’t perfection…it’s awareness.
Small swaps can make a BIG difference over time.

In this post, I’m sharing:
• The most common places toxins hide
• Why they matter
• Simple swaps you can make

I love the Environmental Working Group (EWG)!

They are a helpful resource to compare products in your home and your personal care products. Their mission is: To empower you with breakthrough research to make informed choices and live a healthy life in a healthy environment. I recommend using their Skin Deep Database and downloading their Healthy Living App! When you are out & about, you can easily scan your products and access a score on how the ingredients rate against common concerns.

They

Let’s get the conversation going

Which product in your home are you most curious about replacing?

Have you made any natural swaps already? How did they go?

What’s one swap you’d LOVE to make if you knew it could be simple?

How to read labels ingredients?

I don’t know about you, but labels can be confusing! Words like “clean,” “natural,” and “eco-friendly” don’t mean much unless we understand the actual ingredients inside.

This carousel breaks down:

How to read ingredient labels

How to spot red-flag ingredients

What to look for instead

Three trusted sources I recommend for researching brands and products you can feel good about..
1. Environmental Working Group Skin Deep:

2. David Suzuki Foundation:

3. Made Safe:

Once you learn the basics, choosing safer products becomes significantly easier and less overwhelming!!

Let’s chat:

Do you currently read labels when shopping? Why or why not?

Which ingredient are you most shocked to learn about?

Is there ONE product you want help finding a safer alternative for?

End the day with simple, stress free system

You made it through today’s topic— amazing! I appreciate your time today! Now, I want to leave you with realistic steps to non-toxic living!

Check labels on everyday products!

Use the EWG Healthy Living App to scan items and make more informed choices.

Swap things slowly. Choose one product at a time to replace. This keeps the process affordable, doable, and sustainable.

DIY when you can. Simple homemade cleaners and personal care products are often safer, cheaper, and just as effective.

Natural living is not about perfection! It’s an investment in your and your family's future and takes time.

If you’re ready for ongoing support, simple swaps, monthly challenges, and a community of women who are improving their health naturally — come join The Healthy Babes Club!
You’ll get recipes, holistic education, fitness support, and a safe place to learn and grow at your own pace.

Essentials of Health:

A Simple 20-Day Reset

20 days. 10 experts.

Click here if you're ready for a reset!

essentials of health: the simple 20 day reset