Rooted By Nutrition

PART 2: 💫👇

I am deeply elated, honoured and thrilled to introduce, Soul Embodiment. A name, a container and a space that felt right from the beginning. Weaving science & spirit, I bring to you, service from a soul level, deep alignment and a way for me to show up exactly as I am. Raw, healing, passionate, ignited, motivated, inspired, tender, heart centered, un-censored and ready to change the world, one offering and sweet, soulful container at a time. Retreat offerings, workshops, integration, healing, embodiment, nourishment, nurturing, somatics, polyvagal theory, safety, community, passion, education & conscious awareness.

A feeling, rather than a place. A felt sense. An arrival of sorts. An inner knowing. A re-birth. A bringing together of community and connection, a collective offering of beautiful, like minded humans and an incredible dream come true. Come as you are to connect, to gather, to embody, to be and to integrate as we all navigate this journey called life. Together. As one. Out of the head and into the heart.🤍✨

Things are shifting and a changing around here and the news that I am SO thrilled to share is....👇

PART 1:

I could not be more deeply elated, honoured and thrilled to introduce, Soul Embodiment. A name, a container and a space that felt right from the very beginning but fear kept us apart. Moving with the theme of getting out of my head and into my heart, I knew it was time to make the shift to what has always aligned and stop letting fear get in the way of chasing my dreams. A creation that feels so right on a soul level, a container that will allow me to show up and serve in a flow that feels more authentic, connected and deeply heart centered. I'm not entirely sure yet what this means for my lil baby, Rooted by Nutrition and I am a okay with that. For now, I will be existing in the duality of both with Rooted by Nutrition being the space for my clinical practice, with my offerings changing to solely 1:1 nutritional consults (no more monthly offerings to allow me the space and capacity needed to focus on this new venture) and Soul Embodiment being that space that I get to dream, create and spread my lil wings. There will come a point where the two will merge when the time is right but for now, both remain deeply important to me and so dear to my heart as their own entities and I could not be more thrilled, more ignited and more excited for what's to come.

Basking in a huge amount of gratitude for all of the love, support, guidance and strength I have been given from all of YOU. Thank you beyond words for helping me to grow, to see beyond fear, to show up with courage and to spread my lil wings, far beyond my wildest dreams. I am forever changed and forever grateful. 🤍✨🙏

Part 2- ALL ABOUT SOUL EMBODIMENT ON FOLLOWING POST! 👀

Hello lovely humans! I just wanted to pop on to say that I have an exciting announcement to make.....👀

Stay tuned! ✨🥳

BIG NEWS!!! 👇

I am SO beyond thrilled to announce my very first retreat offering! If you would have asked me a year ago if this would be my life, I definitely wouldn't have been able to say yes with certainty, yet here I am, following my dreams and creating the magic I have always envisioned sharing with the world! This is truly a dream come true and the first of many....watch out world, I am here to create big containers to hold space for all of YOU!! What a gift. What an honour. What a privilege!

Have you been feeling stuck in your head instead of tuning into your body? Have you felt disconnected from yourself? Burnt out? Ungrounded? In need of a reset and time just for you? If you answered YES to any of the above, this retreat is for you! ✨

Weaving science and spirit, nourishment, nature and connection to self I am so dang excited to announce this offering. "Disconnect to reconnect, a retreat to nourish and nurture your mind, body and spirit" 🤩🥳

I would SO love to have you join the amazing Tracy of Graystar Farms and myself for a day full of magic, embodiment, integration, self love, community and connection. I know one thing for sure, you are worthy and deserve this more than you know. 🤍

Included in this juicy day of magic is the following:

*Welcome circle, gift and grounding practice
*Equine guided experience
*Meditation, guided breath, sound and somatic release
*Journal prompts and self reflection
*Guided forest bathing and reciprocity exercise
*Nourishing and energetically crafted lunch and snacks
*Outdoor thermal, hydrotherapy circuit in the most beautiful wood fired sauna, hot tub and newly crafted cold plunge pool!
*Closing circle, sacred sharing and fire ceremony
*Love, light, integration and embodiment

Investment: $277
(Sliding scale available to those in need)
(Option to add on an overnight stay in a dreamy cabin, available!)

If you feel called to join us, please click the link in my bio to reserve your spot! Limited spaces available!

I absolutely cannot wait to hold and share space with you all. What an absolute privilege and honour. 🤍✨🙏

Friday Feels From Your Friendly Nutritionist! 🌱

One thing I really wish I knew sooner....👇

Is that Intermittent fasting, while beneficial in a lot of ways, actually isn't recommended long term for females! It is not recommended to fast longer than 14 hours for females, especially for a longer duration. While IF can be incredibly beneficial for males, unfortunately for females, it wrecks havoc on our endocrine system. AKA, our hormones! For someone that has struggled with hormonal imbalances for most of her life, it would have been real helpful to have known this key nugget of information before participating in IF for 2 years!! Yikes.

While, I did see results in terms of blood sugar regulation and weight loss, it definitely was not ideal for me long term and I have since been correcting the potential damage done from leaving my body in a state of survival for so long. I now fast 12-14 hours max and am feeling a lot better for it! I wanted to make sure to share this tidbit of information because it doesn't seem like its widespread info and I think it is so important to talk about!

While there are many benefits to IF such as, blood sugar regulation, metabolic stability, weight loss, heart health, reducing the risk of type 2 diabetes, reduced blood pressure, lowering inflammation and cholesterol, sleep health, etc. It can also send our bodies into survival mode, increasing cortisol/stress levels, burning too much of our fat stores which we need for energy production and as mentioned, for women, wreck havoc to our hormones due to the fact that certain hormone production can be halted or decreased during fasting and can cause the production of estrogen and progesterone to decrease or be halted, causing an array of health imbalances. It can also lead to dysfunction in the hypothalamus, pituitary and ovarian axis which affects estrogen production as well. Overall, it is always best to consult a professional when making any drastic changes to your health or diet and ALWAYS listen to your body. If you are female and are considering IF, I would suggest to start with a smaller window because research suggests that is where most benefit is found for us!!

Curious to know more about IF or have any questions or concerns?! Send me an email or DM. I am always here to chat! 📧

Wellness Wednesday brought to you by a follow up post all about hormones and the glands they are secreted from! 👇 🤓

Yes, hormones are WAY more than just estrogen, testosterone and progesterone. The glands mentioned here are responsible for secreting hormones that are essential for whole body health and human functioning. There is SO much to talk about on this topic so it was hard to keep it brief but plain and simple, the many hormones in our bodies are pretty much what make our world go round. It is essential to ensure optimal functioning of our organs and glands so that they can do their jobs properly and secrete those crucial hormones into our bodies for optimal health!

Curious to know more about hormones and what they do for us or feel like you may be struggling with your own hormone imbalances? Shoot me an e-mail or DM! I am always happy to help!

**es

Truthful Tuesdays! Let's talk about hormones! 👇

Did you know that hormones play a critical role in whole body health? They are more than just estrogen, progesterone and testosterone and are essential to human functioning. We have over 50 different hormones in our bodies that are responsible for so many functions and reactions such as regulating body temperature, sleep, hunger, mood, metabolism, libido, fertility etc.

Curious to learn more about what hormones do for our bodies and where they are secreted from? Stay tuned for a post tomorrow on just that! 👀

Happy Tuesday everyone!

Mindful Mondays are back! This week they are brought to you by five ways to cultivate the life you deserve and show up for yourself in the best of ways. You are worthy. 👇

1. There is always magic to be found in the simplest moments. Can you feel it? Can you find it?

2. YOU are a force. You have everything you need to cultivate your own power and potential. How can you stand in your power today?

3. Let's shout that from the rooftops shall we?! YOU are worthy and deserving of all of those big dreams and goals. They are never too unattainable, start small and watch those dreams become a reality!

4. Be open, be ready, believe you are deserving and abundance in all areas will flow into your life before your very eyes. I've witnessed it with my own eyes and it is MAGIC.

5. Always, always trust that gut and your intuition. It'll never steer you in the wrong direction, even when things feel impossible.

There is a lot of different energy moving around out there right now, friends so allow yourself to just be. Allow yourself to sit with anything that comes up and know that you are worthy and deserving of all things good. Nourish and nurture your body with goodness, trust yourself, believe in yourself and make space for all the infinite possibilities that lay ahead! YOU are a force. 🤍✨

Wellness Wednesday brought to you by 8 common types of supplemental magnesium! 👇

As I mentioned yesterday, magnesium is an essential mineral that our bodies need! It is always best to lean towards food sources first to get the nutrients our bodies need, however sometimes the human body needs a little bit of extra help and in this case, it is so beneficial and neat to be able to pull from a variety of different forms of magnesium, depending on what the body is asking for or where a deficiency is coming from.

Click through the slides to learn more about what each form of magnesium can do for you! It is incredible how many different benefits each form has. As always, it is always recommended to consult with a professional before taking supplements of any kind! Every body is unique and has different needs, so please reach out before supplementing on your own or if you have any questions or concerns!

Let's talk about Magnesium! 🤩👇

Did you know that it is the 4th most abundant cation in the human body?! It is an essential mineral that is crucial for so many bodily functions! I've talked about it before but I thought it deserved its own post because of how cool and important it is! Responsible for over 300 different enzyme reactions in our bodies, it is a key player in whole body health and an essential nutrient to be incorporating into your day to day!

There are many foods that contain magnesium which I will list below but it is also available through supplementation, in a variety of forms, that all have different functions and affects for and on the body which I just think is so neat and I can't wait to share more on the topic, so stay tuned for more in depth information on all things magnesium and what it can do for us in its different forms!!! 👀

Magnesium is found in cacao, pumpkin seeds, spinach, tofu, lentils, leafy greens, chia seeds, nuts, fish, avocado and bananas. Do you eat these foods already? If not, how can you incorporate them more into your daily routine?!

Wellness Wednesday brought to you by a follow up post on ways to best support the microbiome! See below! 👇

1. Eat a wide range of foods to help diversify your microbiome, rich in nutrients to promote healthy growth of bacteria. It is optimal to eat 30 different foods per day but any type of variety is beneficial!

2. Eat fermented foods such as miso, kefir, sauerkraut and kimchi. Fermented foods can reduce the amount of bad bacteria and harmful species in the gut and help to support the good bacteria.

3. Limit your intake of artificial sweeteners and processed sugar. Sweeteners and processed sugar, stimulate the growth of unhealthy bacteria in the gut and give them "food" to feed off of which creates an array of imbalances in the body.

4. Eat a diet rich in fibre to support healthy detox pathways and promote the growth of healthy gut bacteria

5. Consume foods rich in polyphenols as they are prebiotics nutrients that help feed the bifidobacteria in your gut and promote the growth of healthy bacteria in support of a healthy microbiome. Foods rich is polyphenols are things like dark chocolate, green tea and berries.

Curious to know more about the microbiome and how to best support yours?! Send me an email or DM, I would be happy to help as always! 🤓

Let's talk about the mighty microbiome! 👇

Microbes are a part of all organisms, where they perform a variety of functions essential to life, including the digestion of nutrients and signalling processes. The microbes that are a crucial component of living organisms are referred to as the microbiome.

The human microbiome happens to be one of the largest organs. Although it is invisible, the microbiome makes its physical presence evident with occasional noises and smells and possible feelings of discomfort.

The microbiome is responsible for the unique traits we possess. The make-up of the microbiome changes during our lives, decreasing in the number and diversity of its microbes due to disease and ageing. The microbiome works in sync with various organs in the body and aids in the proper functioning of all human beings. Microbes living on the surface of the skin guard against invasion from bacteria and pathogens. These microbes also help in healing wounds, strengthening the immune system and producing signalling molecules essential for communication within the body and the nervous system. Another example and one that is of utmost importance are the microbes in the gut!

The gut, which harbours the highest amount of microbes, would not be able to carry out its digestive functions without help from the microbes it houses. Microbes in the gut possess a variety of enzymes dedicated to the digestion of complex carbohydrates and the extraction of nutrients from the foods we consume. The microbiome impacts heart health, weight gain/loss, brain health and everything in between by producing vitamins, hormones, neurotransmitters and a laundry list of other functions, integral to normal bodily processes. Microbes are unique to every human being, impacted by genetics, geography, food and lifestyle choices. The microbiome is imprinted from birth but can be altered depending on epigenetics (someone's lifestyle, where they live, what they consume, etc)

So, in short. We truly wouldn't be able to function without the microbiome! It is crucial to protect our microbes and the microbiome at all costs. If the microbiome is disrupted it can lead to dysbiosis, aka imbalance so this means we must diversify our bacteria and the food we eat to support a healthy microbiome that will allow us to thrive.

Curious about some ways to support your microbiome? See below! 👇

Eat a diverse range of foods to help diversify your microbiome, rich in fibre to promote healthy growth of bacteria. Eat fermented foods. Fermented foods can reduce the amount of bad bacteria and harmful species in the gut. Limit your intake of artificial sweeteners and processed sugar. Sweeteners and processed sugar, stimulate the growth of unhealthy bacteria in the gut and give them "food" to thrive on. Eat a diet rich in fibre to support healthy detox pathways and promote the growth of healthy gut bacteria. Lastly, consume foods rich in polyphenols to further assist in the growth of healthy bacteria.

Curious to know more about the microbiome and how to best support yours?! Send me an email or DM, I would be happy to help as always! 🤓

Friday Feels From Your Friendly Nutritionist! 🌱

Let's talk about the misconception of vegan diets, shall we?! A bit of a taboo topic for some but in the spirit of believing in properly nourishing our bodies, I think it is important to talk about!

First and foremost, like any diet, veganism doesn't automatically mean healthy!! This is the one aspect of the vegan diet that drives me absolutely bonkers. Just because something is vegan, does not make it automatically healthy, food, cosmetics, cleaning products and everything in between. I think there is a lot of harm done by advertising otherwise because people miss out on essential nutrients their bodies need, not to mention the harmful ingredients that are in a lot of the processed vegan products these days! Bottom line, if you can't pronounce an ingredient, it is human made in a lab or heavily processed, it is likely not good for your health. Is there room for indulgence in these products? Absolutely there is! Just like there is in any other diet but let's not pretend that if consuming a vegan diet is what works for you, everything you put in your body is good for you just because it's deemed plant based. Whole food nutrition is what the goal should always be, period.

Now, with all that being said, I want to make sure to mention that it is absolutely possible to thrive on a vegan diet and it is absolutely possible to nourish your body properly without consuming animal products, however it comes down to a matter of educating yourself properly and making sure that you are not lacking on key nutrients and protein needed to thrive being plant based. A diet filled with whole, nutrient dense and nourishing foods, will benefit anyone but I think in a world where there are so many plant based alternatives these days, it is so important to make sure it isn't what you are relying on to fuel you and it is important that we work to ensure they aren't being promoted as "better for your health" because they are void of animal products, because no. Just no.

As someone who was vegan for a few years, I get it and I've been there. Truthfully, I still eat predominantly plant based because it is what works best for my body BUT, the difference is, now I am doing so in a way that actually nourishes me and doesn't deprive me of nutrients that my body needs and I am not doing so with processed alternatives to fill a void. Knowledge and education are fundamental to any journey in this life but if you are someone who is vegan, considering going vegan or is curious about how to incorporate more plant based nutrients into your life, knowing the difference in what's what and what will properly fuel you, is essential to doing it right and thriving in your body.

I'd be happy to help educate or share my knowledge on this topic if it is something you are needing support in and am also equally as happy to support you on the other end of the spectrum, if you are wanting to transition out of a plant based diet and want to make sure to not shock your body and find what works best for you on the other side. Either way, I got you! Through my own lived experience and my professional knowledge, I got you and am always here to meet you where you are at without any judgement, ever. Book a discovery call, send me an email or a DM. Always happy to chat all things health and wellness!

Happy Friday everyone! 🤍✨

It's always good to talk nutrients for mental health but today felt like a good day to share some less commonly known but still very important nutrients to support brain and mental health! 👇🧠

1. Did you know that we don't store Vitamin C in the body since its water soluble?! Its true! This makes it super important to be something we add to our diets in abundance. More commonly known for it's functions for immune health, it is also super important to support brain health as it mitigates free radical damage and helps to manage stress. Found in citrus fruit, kiwi, berries, tomatoes, peppers and broccoli.

2. Potassium is needed to help maintain homeostasis or balance within the body, assists in regulating blood flow to the brain and is needed for nerve health and signaling. It transports oxygen to the brain and strengthens communication between neurons. Food sources are bananas, potatoes, legumes, leafy greens and avocado

3. Vitamin A helps to manage cell structure and growth, promotes communication between cells, aids in improving inflammation, blood oxygen levels and helps to protect the overall health of the brain. Food sources are sweet potato, carrots, fish, eggs and spinach

4. Selenium helps to protect the brain from inflammation and oxidative damage. It is needed to produce key antioxidants for brain health. It assists in the conversion of thyroid hormones into their active forms. Thyroid health is essential for optimal mental health and low thyroid levels can impact mood, energy and mental clarity. Food sources are, brazil nuts, poultry, eggs, shellfish and mushrooms

5. Iron helps to form protein in red blood cells that carry oxygen to the brain. It aids in managing mental health conditions such as anxiety and depression, helps to elevate mood and energy levels and in the formation of endorphins such as serotonin and dopamine which are essential for mental well being. Food sources are shellfish, spinach, liver, legumes, pumpkin seeds and cacao.

Wellness Wednesday brought to you by 5 reminders about Mental Health. 👇

1. I will say this forever, but it is absolutely okay to not be okay, in fact, I encourage you to feel those big feels, allow yourself that time and space and move them through your body when you are able. There is space to be had to exist in this world and carry on with life while also allowing yourself to feel whatever it is you need to feel.

2. You are never, ever alone. Even in your darkest moments, there is someone who cares deeply, there is someone that will lend a shoulder or an ear, there is someone that will just hold you or hold space for all of your big emotions and there are so many people that want to see you thrive and live the life you deserve. You are never alone.

3. Speaking from experience, there is SO much joy on the other side of darkness. There is so much life to live once you are able to work through your pain and there is absolutely joy to be found through sorrow. I promise you.

4. It is absolutely possible and acceptable to feel a range of emotions at the same time. At times, I felt so guilty if I felt happiness during my times of darkness, like I was faking it or not being true to my pain but that's absolutely not the case and you are allowed to feel multiple things all at once. That is the beauty of allowing ourselves to live this life and allow space for whatever that looks like, while finding our place in it.

5. I will shout it from the rooftops but YOU are absolutely worthy of happiness, joy, fulfillment, peace, love and life beyond your pain. It does not define you. Your passed does not define you and you are worthy of all things good this world has to offer. Yes, YOU absolutely are. 🤍✨

Conversation needs to happen every single day about mental health, mental illness and everything in between. We've come a long way in this world but there is still work to do, so if you are able,I encourage you to be an active part of changing the stigma surrounding mental health because every dang day, it is more than okay, to not be okay. Mental illness is illness and it is real, so let's keep shouting that from the rooftops until there is more support, more resources, more conversation and more awareness because that is what mental health and everyone who struggles with it deserves and then some! Talking shouldn't be limited to one day, especially without change to a system that desperately needs it so let's keep the conversation rolling, every dang day, shall we?

Love and light to you all, today, tomorrow and always. 🤍✨

New Date For Our Four Week Wellness Reset! ✨🤍👇

Starts February 6th! 🤩

I've partnered with Oranj Express Penticton for a chance to reset from the inside out, create lasting intentional change and come home to yourself. As we settle into the new year, it's more important than ever to be intentional with our energy, with how we nourish and nurture ourselves and with how we move our bodies and what better way to do so than with the support of community? Chelsey and I are here to guide you, to walk alongside you and to meet you where you are at and to help you to create optimal wellness from the inside out. We're here to support you in bettering your emotional, mental and physical health, to set you up for a sustainable way to care for your body and to hold space for you on your journey. We can't wait to walk alongside you! 🤍✨

This all inclusive plan includes:

🤍 A 4 week customized meal plan prepared by moi! This includes a 1:1 consult in person or via zoom to chat about your unique nutrition needs and preferences

🤍 A virtual goal setting workshop with Chelsey with an optional one on one review

🤍 Three group zoom check ins to touch base as a community and celebrate each others wins

🤍 One challenge based workout per week- virtually or in studio. (Private for reset members)

🤍 Daily accountability check in group through a private chat

🤍 Journaling prompts and affirmations

🤍 Wrap up party, sip & shop and lots of fun PRIZES to be won! 🎉

DM me with any questions or concerns you may have! I can't wait for YOU to join us.

Investment: $49/weekly or one payment of $196