Kara Neal Wellness

When women support women…

Wow, an amazing week for this small business and little dream of mine.

I reached capacity for this weeks chef service orders and I just wanted to say THANK YOU! From the bottom of my heart! 🤍

To the women needing meals after busy work days.
To the women needing meals to nourish their postpartum self.
To the women gifting meals to loved ones.
To the women speaking about the work that I do:

I see you & I thank you for supporting my goals + creativity.

Wishing you all a weekend filled with warmth & nourishment. ✨

Have a loved one that is expecting a baby soon, or is in the early days of parenthood?

There is no better gift than a fridge full of nourishing meals.

“Coming home from the hospital after labour and delivery, the last thing I wanted to do was prepare anything in the kitchen. The best gift our family could have received during those early postpartum days was wholesome and nutritious meals provided by Kara Neal Wellness.”

DM or email [email protected] to discuss meal package options. 🤍

To answer the question, “What’s for dinner?”, in those early sleepless days, introducing… 🎉

Nourishment for New Parents, Private Chef Services!

Designed to deliver nourishment for expecting + new parents, our Private Chef Services are available to provide you with more time and freedom.

Meals + ingredients are carefully selected by a Holistic Nutritionist to support a new mother’s healing and recovery.

Prepared fresh, and delivered frozen, meals will be ready for you to have on hand when baby arrives.

(Also available as a gift card for expecting parents. 💐)

To learn more, visit the Intake Form on www.karaneal.com (link in bio!), then leave the grocery shopping, stirring, and clean up to us. 🤍

Can’t wait to nourish you! xx

Curious to know what it’s like to work with a nutritionist? ✨

I offer one or three month nutrition consulting programs- personally tailored to you and your health goals, concerns, and unique needs.

The One Month Program includes:
*One 20 min. Virtual Discover Call- A chance to introduce ourselves and discuss your goals + concerns!

*One 75 min. In-Person Initial Consultation- We we will dive deep into your family + personal history, and lifestyle + diet, to get to the root cause of your health goals and concerns. (In clinic at !)

*One Holistic Protocol (as pictured)- Jam-packed with diet, lifestyle, and supplement recommendations, personally chosen and recommended for you, delivered after the Initial Consultation.

*One 7 Day Meal Plan- Complete with recipes and grocery shopping list, designed for you and delivered after the Initial Consultation.

*Two 30 min. In-Person Guidance Sessions- a chance for you to ask any questions along the way and to alter your personalized protocol where necessary. (In clinic at !)

*Weekly Online Check-Ins- I’ll pop by to say hello and offer words of encouragement, consider me your new personal cheerleader! You got this! 🎉
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I am SO excited for the women that have decided to put their health first and have signed up to work together this summer. Helping women restore their bodies fills my soul with so much joy.

Summer spaces are becoming limited, DM me with any further questions or book your Discovery Call at the link in bio! 🤍

Nourishment for Mama. ✨

I’ve been quiet on social media this week, but trust me when I say I’ve been busy offline.

Recipe testing has started in preparation for our new offering coming soon- Personal Chef Services- designed to nourish new Mama’s.

Pictured is ‘Ginger Fried Rice’ from cookbook ‘The First Forty Days- The Essential Art of Nourishing the New Mother’.

Described as:

Light and warming, it’s star ingredient is ginger, to boost circulation and balance excess “wind” in the body after birth.

Coming soon. 🤍

Did somebody say... freebie?

A grocery list filled with fertility-support foods, ready to make your grocery shopping a breeze.

Trying to conceive can be stressful, but knowing what to eat to support your body (and your fertility) doesn’t have to be.

This list offers 80+ ingredient recommendations and is packed with value! The best part? It is absolutely FREE.

Visit www.karaneal.com (link in bio) to download your free copy of the Fertility Grocery List.

Happy shopping! 🤍

Real-life air hugs are coming (so so) soon!

Three weeks until Nurture + Flo Wellness Clinic opens, and I’m getting excited to see Victoria clients in-person!

My office hours will be:
Tuesday: 8-2
Wednesday: 230-830

Booking is live, visit www.karaneal.com to book your in-person Nutrition Consulting session. ✨

I can’t wait to work alongside many incredible women: .ameliapatillo .physio .creates

Give them a follow on Instagram to hear more about their services coming to the clinic. 🤍

Smiling big because I’m so excited to announce that Kara Neal Wellness’s services are...GROWING!

In a few short weeks I will be starting the Holistic Chef Certification Training with to, well, become a 🎊Private Holistic Chef!🎊

What will this look like for you?

Nourishing meals delivered to your door. Tell me which foods you like/dislike and any dietary concerns, then let me take care of the grocery shopping and cooking for you!

This service is great for the busy bee’s and a thoughtful gift for new momma’s.

I really am happiest when creating in the kitchen (or at Whole Foods). 🤍

More details to be shared over the next few months as things unfold, but I couldn’t wait to share the news with you all. 😉

One year ago I surprised my family with a wedding announcement and dress shopping for a San Francisco elopement, and found out immediately afterwards that the borders would be closing for travel.

Days before, Trevor & I had cancelled a trip to Japan that we had spent months planning when (plot twist) *I proposed* that we take a road trip to California and get married. He simply said, ‘Ok!’ and we quickly started organizing the few details.

Plans changed, locations changed, but I wouldn’t change this year for anything. Our wedding day ended up being an absolute dream a few short months later, and I have never looked back at what could have been.

I guess what I’m getting at is, sometimes you just need to surrender and go with the flow.

I know I will *someday* get to wear my wedding dress in San Francisco, and how many brides get the opportunity to wear their dress twice?

There’s often a silver lining.

✨ Announcement ✨

I am excited to announce that I will be joining the Nurture + Flo Wellness Clinic team this spring, as their in-house Holistic Nutritionist!

Nurture + Flo is a new boutique wellness clinic, with a focus on women’s health, opening soon in downtown Victoria. 🤍

I am thrilled and honoured to work along side Nurture + Flo creator and acupuncturist, Sasha Ormiston Acupuncture, as well as other like-minded health professionals in this beautiful space.

I look forward to this next adventure in empowering women to step into their womanhood! 💕

Follow along on Instagram at !

** I will resume in-office appointments in Sidney on Fridays.

Hello beautiful gals,

Exciting ANNOUNCEMENT! 🎉🤍

Beginning next month, I will be offering IN-PERSON appointments every Friday!

I am so looking forward to offering the option of nutrition consulting in a more personable setting, however, online consults will remain available, too! Whichever you fancy!

DETAILS:

Hold the hugs, for now 💕, but let’s get to know each other in person, because I think we could all benefit from some time away from screens and some REAL face time!

READY TO GET REAL?

Where? 2506 Beacon Ave, Sidney.

*This is at a professional medical office and Covid protocols are in place. Masks are required and temperature will be checked upon arrival.

If you are looking to restore your hormones, stress less, or prepare for pregnancy, visit the link in my bio to book in for a complimentary discovery call to get started on this life changing work! ✨

Last week I chatted a little bit about protein and how protein deficiency can often present itself as a lack of energy.

Consuming protein with all meals and snacks, every 2-3 hours, will help to stabilized blood sugar levels and restore those ENERGY levels we all strive for.

Complete protein sources to add to your diet:

Plant-based sources: H**p seeds, Chia seeds, Tempeh, Tofu, Quinoa, Goji berries, Buckwheat, Nutritional Yeast, and Chlorella.

Animal sources: Poultry, Fish, Meat, Eggs, and Dairy.

Food combining to create a complete protein: Grains & legumes, Nuts/seeds & legumes.

Get creative with introducing more plant based sources into your meal plan, and as always, message me with any questions!

Sending love to end 2020 🤍

Cheers to the hope of larger social circles (and dinner parties) in the new year. 🥂

What everyone seems to want more of these days… energy! 🌟

A lack of energy and a lack of protein in the diet often go hand-in-hand. While it’s important to get protein in your diet, it’s crucial you’re getting the right type of protein!

Protein is comprised of 20 amino acids, 11 of which are produced by the body and 9 we must get from the foods we eat. When a food contains all 20 of these amino acids it is called a complete protein (That’s the good stuff you’re looking for…)!

People often associate consuming protein with having a high-meat diet, but this isn’t necessarily needed as there are many plant-based complete protein options.

A full list of complete proteins coming next week! ✌️

The unusual views outside my back door on this winter solstice morning.

I tend to get a little homesick this time of year, missing the views and the faces of the prairies. There’s no doubt that this feeling is stronger this year, with no plans to visit home anytime soon.

Seeing so many excited about today’s snowfall, I can’t help but to feel that this is a sign that brighter days are coming for us all. 🤍

Happy Winter Solstice ✨

Chocolate Peppermint Truffles from the latest Sunday Company recipe book!

Refined sugar free and only 7 ingredients, the perfect holiday treat. 👌

Photo taken by the talented Meagan of Nourishing Intuition, who said these are “VERY, very good!”

Visit www.karaneal.com to make your own! 🎄

Out of office! ✨

Excited to say that I will be taking a little work break starting next week (Dec. 14-28) and will not be working with clients or engaging on Instagram as Kara Neal Wellness during this time (unless I feel compelled to!) I love what I do, but as I’m sure many of you can relate, ya girl needs a 2020 break!

My hope is that you are also listening to your body and giving your heart what it needs right now. I will be taking this time to relax without expectations, and to create joy in this unusual holiday season.

A big collaboration is coming in 2021, stay tuned! I’d also love to hear what you’d like to see from me in the new year, please view today’s Instagram story to cast your vote or comment below.

Stay cozy! 🤍

xx

K

I’ve been reflecting a lot on the wildness of 2020, and think it somehow managed to be my most favourite year yet.

Maybe I’m a homebody. Maybe I’m an old soul.

More time for cozy nights by the fire.
More time for reading.
More time for comfy clothes.
More time for nourishing meals.
More time for stretching before bed.
More time for self care.
More time for gardening.
More time for self discovery.
More time for another glass of wine.
More time for long evening walks.
More time for puppy cuddles.
More time for deep conversations.
More time for evening cruises.
More time for a sneaky wedding.
..forever in love with this particular day.

🤍🖤

Bringing the outdoors in and crafting with food for the holidays.

Dried oranges:
Cut the oranges into thin slices and blot with a paper towel to remove excess juices. Cover a baking sheet with parchment paper and place the orange sliced atop. Bake at 200 F for 5 hours(ish), flip & check on them every hour or two. Remove from the oven and allow to dry overnight. Add to wreaths, garland, gift tags, or your Christmas tree!

Other ways to bring these elements into your home this month:
•Dried flowers as Christmas tree decorations (baby’s breath looks 👌)
•Fresh greenery for wreaths, garland, and as a flower substitute for centrepieces
•Homemade stovetop potpourri
•Added to gift wrapping: greenery, dried oranges, cinnamon sticks.

How are you crafting with food and outdoor elements this month?

Save this post to create your own dried oranges later!

‘Vol. 2 - 12 Days of Christmas.’ is now live and available for purchase! Enjoy the sale price until Friday, November 27th. 🥳

I created this recipe book with a focus on healthier alternatives for holiday entertaining.

My hope is that these recipes will allow you to ditch the holiday food coma and instead, leave you feeling your best throughout your joyous celebrations!

The recipes are the perfect size for small household gatherings, enjoy!

*Click the link below to purchase or visit www.karaneal.com ‘shop’

https://www.karaneal.com/sunday-company/p/whe3s167t0cyrp9xaafcz5s2s2x2hb

Vol. 2 of Sunday Company launches in ONE WEEK!

12 Days of Christmas- 12 appetizer and dessert recipes created for the holidays.

Visit on Instagram to enter for a chance to win a free copy!

Have someone on your holiday gift list that is looking to better their health in 2021?

Give the gift of wellness.

Gift cards are now available on my website under ‘Shop’! These can be used for initial consultations, personalized meal plans, or programs.

**For all gift cards purchased from now until December 25th I will also be including an additional $25 gift card for the purchaser to enjoy- my way to say thank you for supporting local this holiday season. 🤍

🌟

www.karaneal.com

Believe me when I say, these Gingerbread Brownies are the bee’s knees, the cat’s pajamas, the creme de la creme.

Vegan, gluten-free, and sweetened with dates.

Recipe coming soon to Vol. 2 of Sunday Company! 🎄

Easy ways to support your nervous system when stressors are high. ☀️

Understanding and accepting that many aspects of life are beyond control can bring a sense of peace and alter the way stress is perceived.

Recommendations to promote a healthy body & mind balance:
•Relax
•Meditate
•Light a candle
•Practice deep-breathing exercises
•Exercise
•Take a social media break
•Express your thoughts & fears in appropriate ways
•Listen to the inner self to provide clarity in how to handle stressors
•Spend time in nature
•Enjoy an epsom salt bath

Don’t. Forget. To. Breath. 🧘🏻‍♀️🌱

I am all for eating for real life 🙋🏻‍♀️

With Halloween just around the corner, we are sure to be tempted by sweets even more than usual, and that’s okay! However, it’s important to recognize that not all sweets are made equal...

THIS VS THAT

DARK CHOCOLATE PEANUT BUTTER CUP (homemade)
•Organic Dark Chocolate (Organic Cacao Beans, Organic Cocoa Butter, Organic Raw Cane Sugar, Organic Vanilla Beans)
•Coconut Oil
•All Natural Peanut Butter
•Vanilla Extract
•Sea Salt

REESE’S PEANUT BUTTER CUP
•Milk Chocolate (Sugar, Cocoa Butter, Milk Ingredients, Unsweetened Chocolate, Lactose, Lecithin (Soy), Polyglycerol Polyricinoleate)
•Peanuts
•Sugar
•Dextrose
•Salt
•TBHQ

*You can find this tasty Peanut Butter Cup recipe in Sunday Company. Visit www.karaneal.com to get your copy!

You asked & I listened. 🥳

Sunday Company - ‘Vol. 1 - The dinner party.’ is now available to all!

A 31 page recipe book including 20 nutritionist-approved recipes.

Available as a downloadable PDF or a *new* PRINT version. Visit my website for the details! 🤍

www.karaneal.com

🖤🖤

P U M P K I N FOR HORMONES

Just 1 cup of canned pumpkin contains 7 g of fiber! Fiber is wonderful for clearing old hormones, preventing harmful estrogen metabolites from recirculating in the body!

The pumpkin pulp and seeds also contain phytoestrogens, buffering estrogen when it’s too high and providing a boost when it’s low. Beneficial for women on a FERTILITY or PRE/POST-MENOPAUSAL journey.
My Sunflower Pumpkin Loaf recipe (GF/DF) went out to the Sunday Company subscribers today, check your inbox! 💌

My favourite fall salad...

Cinnamon Sweet Potato & Beet Salad

With warm root vegetables and cinnamon, this recipe is great for chillier fall days- and great for supporting blood sugar levels!

Save this post to create this recipe later!
1. Preheat oven to 375 F.

2. Line a baking sheet with parchment paper. Toss sweet potato and beet sticks with half the olive oil, half the maple syrup, cinnamon, sea salt, and pepper. Bake for 40-45 minutes until slightly browned.

3. In the mean time, make the dressing by combining the remaining olive oil with lemon juice. Massage the dressing into the kale, set aside.

4. Put pecans in a frying pan over medium heat and stir until toasted. add remaining maple syrup. Stir until pecans are well coated. Continue to stir until pecans become very sticky. Remove from heat and spread across a piece of wax paper. Break apart into pieces when dry.

5. When sweet potato and beets are finished, place a handful of kale on each plate. Top with roasted beets and sweet potatoes. Garnish with avocado and maple pecans.

New blog post!

Discussing ‘Community During Covid’.

Click the link below to have a read:

https://www.karaneal.com/blog/community-during-covid

I’ve never met a potato I didn’t like...

Ooey-gooey Sweet Potato Scalloped Potatoes!

Secret ingredient? Pumpkin!

You can find this recipe in ‘The dinner party’ recipe book. Visit www.karaneal.com ‘Sunday Company’ - only 3 days left to sign up!

A few other recipes included:
-Maple Roasted Squash
-Roasted Harvest Bowl
-Savory Turkey & Vegetable Bake
-Vegan Mac n’ ‘Cheese’
-Peanut Butter Curry Chickpea Stew

😋😋