Natural Mindful Nutrition

And, most western practitioners will argue that food sensitivity testing is nonsense. In fact, there was a very large campaign to discredit it completely a few years ago.

Pay attention to the prodromes of disease.

Please.

What's that popular Oprah quote? Something about a whisper turning into a scream...

Our bodies tell us exactly what we need to know.

When we allow ourselves to fully listen to them.

❤️

This is a teeny tiny teaser for something I've been working on!

Food prices... oh man, I get it.
Time constraints. Holy moly.

My process is always to acknowledge reality... and then make it work.

The biggest gap I see isn't actually food prices.

It's time & headspace.

It's the overwhelm & confusion.

It's also a few generations of people not knowing how to cook (or scared to).

Listen, I grew up on those grey-on-the-inside discount fish sticks. I do not come here with demeaning or condescending energy.

I get it.

I also have been to the bottom and back again.

Food is life.

It matters.

More than I could ever attempt to explain in these character capped captioned posts!

So, for now here is how I look at cooking. Like a mf math equation.

Which, is so silly considering my history with the math 😅

Real life example:

I have chicken legs. I quickly google how long to bake chicken legs for. I cover them with spice & avocado oil. I throw them in the oven.

I know because of my education and background that chicken = good. My spice blends = good. My oil = good.

And, because I'm not shy to make things delicious, my satisfaction & pleasure level = good.

No calorie counting, no macro counting. No vilification of fat.

Just good for you nourishment.

Melissa xx

PS bonus fat & oil cheat sheets at the end too 😘

I'm not speaking for all the practitioners that work and exist in this space. I'm speaking for myself, and how I personally see healthcare.

Helping others see and understand that there are so many beautiful intervention strategies, to our individual and collective well-being, is a passion and pursuit of mine.

My practice is built on "what I should have known back when, but didn't".

And, "what I wished more people had access to".

If solutions to our health concerns are constantly ostracized from the public, is it any wonder no one knows about them?

This post is for educational purposes only! If you think it's helpful, please feel free to give it a quick share.

True health-care, not sick-care, is the way forward.

Not sure where to even begin?

Confused AF because you've been down so many rabbit holes?

Feel like you've tried "all of the things"?

I can help.

Melissa xx

Gentle reminder for whoever needs to hear this today 🧡

Stay tuned for my upcoming guide where I'll reveal the reasons behind these swaps! But for now... enjoy this free checklist and keep in mind that fewer chemicals in your home always means better health and well-being.

Trust me, your body (and our planet) will thank you!

Get your copy here👇

bit.ly/naturalkitchenchecklist

This is probably not the post you think it's going to be. I really encourage you to read the caption 😘

Interested in how I look at food? This is it.

I'm more into bio-individuality. Understanding your own unique to you allergies & sensitivities.

I'm more into delicious digestion. Understanding why you are (or aren't) digesting something properly.

I'm more into chemical-free agriculture. Understanding that food quality starts with bio-diverse agricultural practices.

I'm more into understanding that there IS a difference between a donut you grab at your local timmies and one that is made from whole food ingredients.

But, when it comes to some online circles, you can have such virulent vilification of food groups it's hard to see through the weeds.

It would be lovely if everything was chemical free & local, but that's not reality. My tagline is "Anti-inflammatory functional nutrition for real life!" and I take that "for real life" part pretty seriously.

There is such information paralysis and overload that we have people arguing over broccoli to the point where a common sentiment is "I give up" and then they end up in a drive-through.

So, here is how I look at food:

Q - Is it a whole food that I am personally non-reactive to?

yes - don't eat the thing
no - cool, eat the thing

I love food.

There is never a world where I would be carnivore, vegan or completely cut out desserts.

But, there is a lovely middle ground.

One that is filled with satiety, pleasure, and decadence.

And, my gosh, do we all deserve it.

There is a way to feed ourselves that is with love and intention.

A way that reverses chronic diseases.

Not one that encourages it.

That is the nuance of my approach.

Melissa xx

PS - Nuance is my word of the year ;)

*BIG* things coming for 2024 and I’m pretty excited about this one!

Because pets are family. And, they deserve integrative health too.

🐶💙🐱

Melissa xx

but Melissa… you’re a nutritionist… right?

Yes, yes I am.

CW/TW – weight, diet culture

While there have been historically sought after body types and harmful diets that pepper our human existence, my lens typically focuses in on the fads that came along with industrialism (think 1700’s and on).

Then, zooming in a little closer to the hyper-industrialism that started in the 1980’s and perpetuates to this day.

I think a lot about this time.

It was here that the sugar industry told everyone that fat was the problem and somehow we all grew up with high fructose syrup for breakfast instead of eggs.

It was here that the normalization of chemicals, emulsifiers, gums, preservatives, dyes, and all the rest happened.

It was here that technology was touted as the new saviors ‘du jour’ and the race for ‘progress’ left our health status, and our planet, in the dust.

It was also here where obesity rates started to spike.

And, so did the hack diets.

This is a lot to pack, or rather unpack, into one teeny tiny post.

But, if there is anything I would like to empower people with is this:

Losing weight as a metric of health is a by-product of our western consumerism culture and not that of true underlying wellness and wellbeing in the body.

If western medicine wasn’t intrinsically tied to the oil companies that produce the chemicals, our healthcare would be just that, healthcare. Instead of the sickcare model we have been relying on for decades.

If healthcare was truly healthcare our food system would be actual food, not the 95% Frankenstein lab created sludge being offered to us in bright colored packages.

If healthcare was truly healthcare our research would be democratic, not capitalistic, and we would have the studies that need to be studied for nutrition and the impact of a whole foods approach to the body.

Instead we have a culture of stress, chemicals, fast food, and then a medical system that makes you feel bad for somehow having excess weight on the body.

With no other advice outside of ‘eat less, move more’.

Please, this year, just say no to diets.

Please, this year, say no to the myth that you can exercise those calories in, calories out nonsense.

Please, this year, be open to the concept of learning how to nourish your body with anti-inflammatory foods from the inside out.

How to eat for the rest of your life.

How to see through the marketing noise.

How to finally articulate and understand the intersection of unregulated capitalism (profit over peoples’ wellness) and our systems and structures of society.

You are more than enough.
You are worthy.
You are beautiful.
You are intelligent.

It is the system around us that perpetuates dysfunction that needs to G**O.

And, fast.

Ready to take your first step? Check out my free ebooks! Link is in the comments 🥰

Melissa xx

PS - for anyone new to my content, just that gentle fyi I am an anti-diet, anti-calorie counting nutritionist that aims to empower people with education about the intersection of greed and corruption in our health & food systems, along with a deconstructed ancestral whole foods approach to food consumption that, wildly enough, reverses chronic disease in the body.

How about them apples 🍎🍎🍎😘

This holiday season I hope that moments of joy, peace, and happiness find their way to you.

Wishing you the merriest Christmas and a wonderful new year!

With all the love,
Melissa xx

These are a few of my favourite things 🎶🎶
In and around 📍 Moncton, New Brunswick that is!

Oh Hey Sweet Things


(Red Earth Kitchen)


Natural Foods & Wellness

wellness.exchange

@ Cocagnestore (EA Melanson Natural Foods)



Local Farmers’ Markets






Bring On The Meats


meat
@ portageporkplus


Bring On The Veggies






Bring On The Food





(Guacamole)


So many goodies on the list and this is in no way exhaustive whatsoever!

I'm curious what are your favourite local businesses to support this holiday season? Feel free to tag your own favs 🥰

Melissa xx

File this one under 'things I wish I had known at a younger age'.

Neuroplasticity is so cool! 🥰

Our neurology is adaptable in so many ways. And, learning how to work with that was just such a game changer in my own personal journey.

I remember when affirmations and mantra's were just the woo-du-jour, but like many things that are dismissed as quackery, are actually very powerful AND scientific.

"Our brains are like heat-seeking missiles. What we tell it, it listens'.

This is why mindset (*cough how you SET your mind) is just so darn important.

And, that old saying 'sticks and stones may break my bones but words but words can never hurt me' is pure outdated bs!

Counterbalancing all the negative & untrue thoughts with good ones is hard at first but it gets A LOT easier.

Like that muscle that hasn't been used in years, it may hurt to get started, but the more repetitions you do (ha, reps 😆) the stronger those neurological connections get.

Some ways to work neuroplasticity into your world:

- CBT therapy
- Affirmations and mantras
- Hypnotherapy
- Mindset shift work

What's your favorite way to infuse your day with positive re-framings?

I am all about local spending. In fact, my previous job in life was teaching about circular and local economy! Keep an eye out for my 12 days of Christmas picks where I'll be sharing some of my favorite local food & wellness providers 🥰

For Black Friday, this list features all online shops. Sometimes to find what you are looking for, online is the way to go. And, that's okay too! These are some of my current go-to's at the moment that are having some wicked good black friday deals. I am not an affiliate of any of them, I just really love what they are doing.

*Makeup*

Elate Cosmetics is a Canadian owned & operated, conscious ingredients, conscious packaging: elatebeauty.com

Araza Natural Beauty is a Paleo certified makeup brand, so the ingredient lists are top notch: arazabeauty.com

*Supplements*

A leader in women's health, Dr. Jolene Brighten's line of supplements are some of the best I could find out there: drbrighten.com

Heart & Soil believes in nose to tail consumption of animals, and so do I. Great line of products, and no fillers or stabilizers. It's amazing: heartandsoil.co

*Castor Oil Packs*

Queen of the Thrones has been the go to for awhile now and is a great source to get your castor oil packs in various sizes: www.shopqueenofthethrones.ca

Get somedays has curated a really top notch group of products for menstruating bodies, including castor oil solutions, and with it's sleek design and usability I'm really a fan: somedays.com

*Pet Wellness*

Pet Wellbeing is my favorite go-to for hard to find tinctures and homeopathics for animals. While it's not advertised, they are offering a 15% off coupon for all orders for Black Friday (15% coupon: VIPP15): petwellbeing.com

What are your favorite wellness go-to's that are having a black friday sale? Share yours in the comments below!

This was fun the other day, so I decided to do another one!

Even though you are healing doesn't mean that you have to give up nuts and seeds completely, or forever.

Start with milks and GENTLY work your way up to test your tolerance.

Whole nuts and seeds in a compromised tract are like little ninja stars passing through your bowels. How's that for an analogy? Bouncing and scraping along the way...

And, if you see any undigested bits of nuts or seeds in your stool, although it's unfortunately been normalized, it isn't.

It's a 'hey! something isn't clicking somewhere along the conveyor belt'. It's a little FYI something may need to be given some TLC.

Just like microgreens the other day, nuts and seeds are such a remarkable power house of nutrition. We just have to be sure we have enough digestive power to actually break them down and uptake all that goodness.

😘

My motto is 'keep it simple, keep it stress free' for a reason.

1) Stress response & trauma education
2) Whole foods approach (80/20 rule)
3) Move your body. Doesn't matter how!

Start here.
Start now.

You got this!

Melissa xx

BIG NEWS & NMN practice updates!

Announcement #1

After a lot of thought and consideration I have made the decision to no longer offer 45 minute sessions. They do not offer the depth I require to partner with people and their health objectives.

Ironically (or rather unironically😆) I'm shifting exactly into the model I had originally planned for. Life is oh so very funny that way isn't it? ☺️

I am now offering the following:

2-3 hr Initial Consultation (virtual or in-person)

It is in this initial consultation we will discuss prior health history, family health history, previous interventions that worked, previous interventions that did not, education on holistic and integrative approaches, and determine next steps.

Why?

The most obvious reason behind this is to allow enough time and space to weave together the patterns of your health history over the span of your life. It offers a safe space to articulate your concerns without watching the clock.

The second reason I keep coming back to this model is that I know financial concerns are more than real. My hope and intention is that even though you may not be able to continue on into a program, this initial intensive can offer you a lot of options to tease out on your own afterwards.

After the initial consultation we will determine next steps which may include enrollment into the Whole Foods Foundation program, the Microbiome Reset program, referrals to other practitioners, or recommendations for testing.

The investment for the initial consultation intensive will be $250+ tax and may be covered under select health spending accounts.

I am more than happy to offer a split payment plan of $125 if cost is an ongoing concern.

I know very intimately poverty is a thing.

Speaking of which...

Announcement #2

Beginning in January 2024 anyone who would like to book an initial consultation intensive and can not ethically make the investment cost I am opening my calendar for one 'pay what you can' client per week.

I have never felt so good about a decision before in my life.

I would like to reiterate that there is no judgement here, there is no place for it in my heart, so I hope that you do not let any western cultural pride, guilt, or shame hold you back from reaching out.

If you don't have a dollar to spare, all I ask is that you donate your time making the world a better place, in some way, some how.

More on this to follow for sure!

Whew 😅

That's it for now.

To our collective health & wellbeing.

Melissa xx

PS - if you've made it this far, and vibe with what I'm offering, I would really love to get the word out about the 'pay what you can' option for the new year. I'm looking for people that have that 'where there is a will there is a way' attitude but are tight on finances at this time. So please share either online or irl with anyone that may be interested 😘

One of my favorite questions to ask clients is what kind of lettuce can you tolerate? After the horrified looks I get ("lettuce?! I could never digest that!") I explain that there ARE options that are known to be easier to navigate while on your healing journey.

In a disrupted gut environment both soluble and insoluble fibres can be tricky. And, while it may be beneficial to cut out certain food groups initially, it should never be a forever thing.

{insert nuance about allergies and big sensitivities here *wink*}

Got discomfort but still craving a salad? Try microgreens or boston (butter) leaf lettuce!

Our digestive system is the conveyor belt of life.

Treating it gently & lovingly isn't a bad thing.

Plus! Microgreens might be micro, but they are GIANTS in the nutrition world.

What's your favorite way to incorporate more greens into your day?

I love having a side of microgreens ( by Atta) with a balsamic glaze ( Pia's).

That's it.

Don't overcomplicate a "salad".

If I want to get extra fancy suuuuuuure I will add to it. But, you don't HAVE to.

You're welcome😘😝

Melissa xx

I've been working on my elevator pitch lately so ahem.. here goes! 🎤🎤🎤

Hi, my name is Melissa Arseneault and like many in the holistic and integrative health communities I wear many hats in my practice. I am a certified holistic nutritionist, have a degree in psychology, and am a certified life coach with further trainings in mindfulness and neurolinguistic programming. When you take all that and put them together you get my integrative health practice which is Natural Mindful Nutrition.

I use a blend of modalities to help my client reverse chronic disease through functional nutrition, elimination of irritants to the body, and lifestyle changes with an emphasis on mental health education and empowerment.

The body responds very quickly to proper root cause intervention strategies and that is why most of my clients see a 50% reduction in symptoms within 10 days, some of which they have been dealing with their entire lives.

I joke I am more invasive than a colonoscopy but a lot more pleasant!

I've been studying health and wellbeing in both western and holistic worlds for 18 years now.

There's so much I've learned, and am currently still learning, that I just want to share with others.

If you've ever been curious about holistic or integrative health please reach out. I will meet you and partner with you no matter where you are on your journey.

To our collective wellbeing and all the love in the world.

Melissa xx

PS - you can DM me or feel free to book in for a virtual or in-person appointment here:

https://linktr.ee/naturalmindfulnutrition

Cause you know ya girl is all about ending that mf overwhelm! 😘🥳🥰

Did you know the original mayo was made with olive oil? Which btw would be still THE BEST to use to this day (for a mountain of reasons) but I like using avocado because it's a more neutral taste closer to what I grew up on.

Whole food nutrition means that a lot of things that have been demonized we get to enjoy again sans nonsense.

Mayonnaise is just oil + egg + lemon juice/vinegar and when we use anti-inflammatory ingredients it doesn't just become healthy, it becomes wildly nutritious.

Reclaim your yum.

Quick blender ranch dressing

1 cup mayo
4 tbsp milk
1 tsp vinegar
1/4 tsp dried dill
1/8 tsp garlic powder
1/2 tsp dried chives
1/2 tsp salt
1/8 tsp pepper

Toss in a small personal size blender and pulse 1-3 times or whisk together in a bowl.

I used an avocado oil based mayo, almond milk & white vinegar

🥰

Make it even faster:

1 cup mayo
4 tbsp milk
1 tsp vinegar
1-2 tsp ranch dressing spice blend

😉

When times are dark and gloomy I like to remind myself that I am the sunshine. I'm here to remind you that... so are you!

This isn't toxic positivity or spiritual by-passing.

Feel your feelings too.

But, remember when it's dark outside you can be the sunshine.

We need as many people shining bright.

Mindset = how you set your mind

💛☀️

Real-time example of using food as medicine:

Me: Huh, I feel really bleh. This overcast is the pitts.

Holistic nutritionist me: Psssssst when is the last time you ate an orange?

Me: Oh dang! You're right. It's been a hot minute.

PS --> Also, did you know in aromatherapy the smell of oranges are known to be the happy smell?!

Eat (& breathe!) in all that goodness.

Melissa xx

These photos might not be Instagram pretty but that’s kind of the point I’m trying to constantly make.

Lower your cooking expectations.

Food can absolutely be art at times, but for the most part we literally just need to feed ourselves.

My supper equation:

Protein + Veg + Veg/GF grain + Fat + Seasoning

My smoothie equation:

Liquid + Fruit + Fruit/Veg + Add-ins

I have the breakdown on every photo if you're curious as to what's on my plate & in my cup!

PS: Once you step away from processed foods your tastebuds wake up. And, we use a lot of fat & seasoning to make things delicious!!

Also, my cooking strategy is usually to throw it in a pot / the oven / the slow cooker and walk away. Literally.

Or, "what is the least amount of energy I need to spend to get a meal on the table"?

Cause you know, I got other things to do 😄

When building out a smoothie, remember to anchor it down with nut/seed butter or grounded seeds!

These provide an excellent source of fat, protein, & fiber that help bulk up the smoothie and keep you fuller, longer.

Not everyone likes greens in their smoothies, and that's more than okay.

Use this as a guide to get you started.

And for anyone who has a brain like mine that loves keep it simple, keep it stress free here are some straight forward equations:

Satiating Smoothie =

Liquid + Fruit + Fruit/Veg + Nuts/Seeds + Add-ins

My smoothie this morning was a quick one that looked like this:

Breakfast =

Almond Milk + Banana + Blueberries + Pumpkin Seed Butter

= YUM

Okay but... what if every p**p you have is a spookey dookey? Or, your BM's have ghosted you all together?

There is a reason why holistic and integrative health practitioners are so obsessed with p**p, the microbiome, and that ever elusive to western practitioners "leaky gut".

What if leaky gut was the root (or one of the major roots) of all modern day health manifestations?

Wouldn't that be an interesting little brain train to take and see where you end up?

You have leaky gut. Things leak into the blood stream. Your body mounts an inflammatory defense.

And, hocus pocus you are chronically inflamed.

That chronic, perpetual, inflammation is the fire that sets off multiple downstream cascading health manifestations.

So! What do we *boo* about it...

You want to be aiming between a 3 and 4 on the Bristol Stool Chart everyday.

Look at your elbow, now look at your wrist.

That's how much stool should ideally be coming out... each...and...every... single.... day.

It should be easily passed.

Between the colour of milk and dark chocolate.

With no ghoulish smells that send you, and your housemates, screaming.

Not sure witch way to go?

Keep the spooky sights out of your toilet!

I've got some microbiome magic up my sleeve.

Interested in finding out more? You can book an in-person or virtual session here 👇

https://calendly.com/naturalmindfulnutrition

Just creepin it real y'all!

Melissa xx

PS - yes, there may be way too many Halloweens puns in this post for the average goblin😁

People are so focused on what they might have to give up (processed foods, convenience, etc.) that they oftentimes don't spend enough time sitting with all of the beautiful things they have to gain, like:

Energy
Vitality
Libido
Joy
Ease
Peace
and more...

Take a moment and think about what your life would look like if your health concerns were a distant memory in your rearview mirror.

How would you show up in the world to your loved ones? Your co-workers? For you?

Feel that rush of emotion. How incredibly beautiful it is that you no longer operate your days in brain fog and pain.

You have more than enough energy to chase whoever it is around.

Spend time doing the things that bring you joy and light you up in life.

Every great journey starts with a small step and all.

Will this be yours?

Melissa xx

When did you stop dancing?
When did you stop singing?
When did you stop telling stories?
When is the last time you sat alone in stillness?

There is much missing in today's western world.

Ask yourself these questions and see where you end up.

For many people fear of being judged keeps us from the first three.
That last one... we are programed to run around like chickens with our heads cut off. Perpetually caught in a hyper-hypo arousal death spiral.

We are taught how to do, do, do.

We are never truly taught how to just be.

Wellbeing is rooted in...

Sustenance
Safety
Joy
Peace
Community

You're allowed to hit the reset button on your life as many times as needed to find what you're looking for.

It's okay to hit pause too.

That pause is mindfulness.

Your actions and choices are intentional.

Instead of on auto-pilot.

💙

“In many shamanic societies, if you came to a medicine person complaining of being disheartened, dispirited, or depressed, they would ask one of four questions: "When did you stop dancing? When did you stop singing? When did you stop being enchanted by stories? When did you stop being comforted by the sweet territory of silence?”

Want to know my favourite detox hack ever? Just take a bath. Seriously.

So, now for the hair splitting.

For my clients I recommend that they purchase pure sea salt intended for kitchen use and add 1/4 cup to 1 cup to their bath...

And, nothing else.

Soak for a minimum of 20 minutes.

Drink plenty of water before, during, & after.

You will find a million different recipes for detox baths online, and while I think they are beautiful and wonderful, sometimes they can be overwhelming.

So, because I like to pull everything back to nature as much as possible, sea salt is my favourite, and let's face it, a more cost-effective go-to.

And, the least amount of headspace required.

Keep it simple, keep it stress free.

PS - gentle reminder to always make sure your bath & body products are non-toxic if you are adding some of those in ;)

PS #2 - did you know that you can get cute little hanging thingies for your tub faucet to help filter the water too? One of these days my amazon affiliate account will work, but until then you can just google bath tub faucet filter and find some options 🥰

What do you like to do with old bananas? Once you taste how delicious this easy peasy nice cream is you might never have ripe bananas for banana bread ever again! 😋

Easy Peasy Nice Cream

2 frozen bananas
1 cup fruit of choice

Add ingredients to a food processor and blend until the consistency of soft serve.

That's it!

You can absolutely get extra fancy with toppings and add ins. Also, if you want a little sweeter treat feel free to put some maple syrup or honey in it 🍁🍯🥰

PS - I have tried multiple labeling systems over the years 😅 The one that is most Melissa-brain friendly is just a roll of masking tape + marker. It's easy, it gets the job done, and you don't have to fight to get it off when you need to remove it!

Hello world. Part 2! Programs & Services Offered:

Whole Food Foundations

This program will take clients all the way from SAD (standard american diet) to a whole food approach to food and wellness! Focus is on nutrient density and anti-inflammatory food. Great for anyone interested in learning more about holistic nutrition and navigating away from diet culture.

Microbiome Reset

Using a blend of integrated modalities, this is the ultimate remove, rest, & repair protocol. A gentle and guided approach for anyone who is looking to dive deeper into their digestive, leaky gut, and auto-immune concerns, or for clients that have been reactionary to other interventions in the past.

Breakthrough: Release, Shift, Elevate

In this signature coaching program, clients will learn how to release what is no longer serving them, shift towards what does, and elevate their day to day lives using easy to implement mindfulness and motivation strategies.

Also available are 1:1 nutritional counselling, life coaching sessions, and speaking events!

For more information visit my website:

www.NaturalMindfulNutrition.com

Melissa xx

Hello world. Let's do this!

I find one of the most inspiring dynamics of working within the anti-inflammatory and microbiome communities is that healing is possible.

Feeling better is possible.

Things that you've been told there are no solutions to, are not only possible, but can be turned around in as little as 10 days.

Yep.

So, I'll say it again.

Let's do this!

I've got 18 years in the health & wellness world in my back pocket.

Are you ready for your own roadmap to wellness?