http://www.tashamnutrition.com/

Tasha M Nutrition, Abbotsford, BC (2026)

10/01/2026

Every fall, one of the things I start paying a little more attention to is my Vitamin D.

I’m definitely a solar powered person. I feel better when I’m outside, the sun is shining, and there are more hours of daylight.

So when the days get shorter and we start spending more time indoors here in Canada, Vitamin D becomes something I think about a little more.

Vitamin D plays an important role in bone and muscle health, calcium absorption, immune function and overall health. It also has a connection with mood, which is something I think is especially worth paying attention to as we move into the darker, wetter months.

And while our bodies can make Vitamin D from sunlight, getting enough can be more difficult during Canadian winters.

Some people are also more likely to have lower levels, including those who spend most of their time indoors, have darker skin, consistently use sun protection, have certain digestive or absorption issues, or take medications that can affect Vitamin D status.

Some food sources of vitamin D include:
- Salmon
- Sardines
- Mackerel
- Egg yolks
- Liver
- Fortified milk and dairy alternatives
- Some mushrooms

And yes, supplementation can be helpful for some people, particularly through the fall and winter.

But this is one supplement I don’t think we should approach with a “more is better” mindset. Your Vitamin D needs are individual, and a blood test can help give you a much clearer picture of where you’re actually at.

For women in their 40s and beyond, I think it’s worth having Vitamin D on your radar alongside the other pieces of the bigger picture, especially bone health, muscle health, mood and hormone changes.

If you’re feeling more tired, foggy, low in mood or generally not quite like yourself as the seasons change, it’s worth looking at the whole picture rather than assuming one nutrient is the answer.

Your health is rarely about one supplement. It’s about putting the pieces together.
If you’re wondering whether Vitamin D is something you should be paying attention to, I’m always happy to help you look at the bigger picture.

09/04/2026

I almost skipped this workout today.

I wasn’t feeling it, but I showed up anyway. And honestly, I’m always glad I did.

Not because I had the best workout, but because I’m a little stronger than I was yesterday. 💪🏼

That’s the goal, keep showing up.

08/27/2026

Maybe I’m kinda chic… maybe I’m just finally figuring out what actually matters. 😉
These are a few things I’ve come to value more as I’ve gotten older…
Getting stronger so I can keep up with my kids (and hopefully one day, their kids).
Eating plenty of nourishing food because my body needs fuel, not punishment.
Protecting my peace and learning that healthy boundaries are part of taking care of myself too.
Spending time outside, choosing consistency over perfection, and embracing this stage of life instead of wishing I was somewhere else.
And somewhere along the way, I found a passion for wellness that turned into something I genuinely love sharing with other women.
Because really, I think that’s what I want for the women I work with…
Not to become a “perfect” version of themselves.
Just to feel good in their body, have energy for the life they’re living, and feel like themselves again.
If you’re new here, welcome. 🤍

I’m glad you’re here.

And if any of these are you too, tell me which one. 👇

08/26/2026

I’m not ready to let summer go just yet.

I’m the girl who will hold onto these long summer evenings for as long as I possibly can.

Give me a beautiful sunset, dinner cooking outside, and everyone gathered around the table on our back deck, and I’m happy.

And honestly, summer meals don’t need to be complicated.

This steak & berry salad is one of those meals that feels a little special, but is still simple enough for a weeknight.

Protein
Fresh summer berries
Plenty of colour & crunch
Healthy fats
And best of all you can customize it with what you have on hand.

If you’re looking for simple, nourishing meals to enjoy with your family before summer slips away, I’ve got something for you.

Comment SUMMER below and I’ll send you my 7-Day Summer Meal Plan. ☀️

And if meal planning is something you struggle with, especially as we head into the busy fall season, send me a DM. I can help you take some of the stress out of figuring out what’s for dinner.

Save this post for your next summer dinner, and send it to someone who loves a good meal on the back deck as much as you do.

08/17/2026

Some days I need to remind myself that I don’t have to do everything.
I just need to do something.

Every step counts.

Just start moving.

08/06/2026

If you’re new here, this is probably a better introduction than a perfectly polished “about me” ever could be.

I’m a Nutrition Practitioner but I don’t want to be the person who makes you feel like you need to do more.

More supplements.
More workouts.
More restriction.
More rules.

I want to be the friend who can sit beside you and say, “Okay, let’s figure this out.”

Because midlife can come with a whole lot of questions.

Why am I suddenly feeling different?
Why isn’t what used to work working anymore?
Why is my digestion doing that?
Why do I feel like I should know how to take care of myself, but somehow I’m still struggling?

I believe there are usually solutions worth looking for, without shame, extremes or pretending that life doesn’t get busy.

I’ll talk about the things we sometimes feel awkward talking about. 🩸 💩 🫶🏼
I’ll celebrate your wins.
I’ll probably remind you to eat regularly.
I’ll encourage you when you need it.
And I’ll tell you when I think there’s a better way.

Because wellness is about so much more than what’s on your plate.

So if you’re a woman navigating midlife and you want health information that feels knowledgeable but human, practical but compassionate, and never preachy.

I think you might want to stick around.

And if we’re already friends over here, tell me:

What’s one thing you wish more women talked openly about when it comes to midlife health?

07/13/2026

I don’t usually post here about my running because I’m definitely not the person to give you running advice. 😊 (Although I know some amazing people who can!)

This weekend, I completed a trail race that challenged me in more ways than one.

Going into it, I shifted my mindset. Instead of focusing on “racing,” I simply wanted to complete the course within the allotted time. It wasn’t about competing with anyone else. It was a personal challenge between me and the trail.

The week before, I caught a nasty bug that left me nauseous, feverish, and running to the bathroom regularly. There was a point where I wasn’t sure I’d even make it to the start line.

As a nutritionist, I did what I encourage my clients to do every day. I listened to my body and gave it what it needed. Recovery came first, and then I focused on preparing my body for the challenge ahead.

Race day was hard. The course was gnarly, the climbs were relentless, and there were moments I questioned myself. But I never questioned my fueling. I fueled with real food, followed my plan, and crossed that finish line feeling strong, energized, and grateful.

The best part wasn’t the finish line, though.

It was seeing my husband and kids cheering me on at the aid stations, and having my husband and daughter run the final two kilometres beside me. I love the example this sets for my kids, that challenging yourself, caring for your body, and persevering through hard things is always worth it.

The whole experience reminded me of something I talk about often.

We don’t practice healthy habits because life is easy. We practice them so they’re there when life gets hard.

Whether it’s recovering from illness, navigating perimenopause, managing a busy season of life, or taking on a challenge that feels bigger than you, the small choices you make every day matter.

I don’t train to hold onto a finish line. I train to live.

I train in the gym, nourish my body, and care for my health because I’m practicing the strength, resilience, mobility, and health I want to carry with me for decades to come.

07/03/2026

✨ GIVEAWAY TIME ✨

I believe taking care of your health should feel enjoyable, not overwhelming. That’s why I put together a little summer wellness package to brighten someone’s week.

One lucky Fraser Valley local will receive:
🤍 A summer tote filled with wellness goodies including protein powder samples, magnesium, tea, and a few extra surprises
🤍 A $25 gift card to at Mill Lake in Abbotsford, one of my favourite places to grab a drink, meet a friend, go for a walk, or enjoy one of their wellness classes

If you’re new here, welcome! I’m Tasha, a Holistic Nutrition Practitioner helping women build healthier, stronger lives through simple, sustainable habits.

To enter:

1. Follow
2. Like this post
3. Tag a friend who could use a little encouragement this summer

Each tag counts as a separate entry, so feel free to tag more than one friend.

The giveaway closes Sunday, July 5, and the winner will be announced in my Stories.

Open to Fraser Valley residents only. This giveaway is not sponsored, endorsed, administered by, or associated with Instagram.

07/01/2026

Halfway through 2026. Happy Canada Day, by the way. 🇨🇦

Before you start running through everything you haven’t done this year; pause.

What have you done?

Maybe you’ve started lifting weights.
Maybe you’re more consistent with your walks.
Maybe you’ve added more protein to your breakfast.
Maybe you’re drinking more water than you were six months ago.

Maybe you’ve started saying “no” without the guilt spiral that used to follow.
Maybe you’re getting to bed 30 minutes earlier.
Maybe you’ve cut back on alcohol, or you’re just a little more mindful of sugar.

Those feel small. They’re not.

Small changes repeated consistently are how the body actually changes; not through one dramatic overhaul, but through the quiet accumulation of choices that compound over months. That’s it. That’s the whole secret.

One more workout. One more glass of water. One more high-fibre meal. One more early night. One more moment of choosing yourself.

None of it looks impressive on its own. Together, it adds up to someone who feels genuinely different by December.

You don’t need a new plan. You need to keep going with the one that’s already working.

🤍 What’s one habit you’re carrying into the second half of the year? Tell me below.

06/30/2026

The little things you do together today can shape your health for years to come.

One of the biggest predictors of long term success isn’t finding the perfect diet or exercise program. It’s having support from the people closest to you.

As a holistic nutrition practitioner, I’ve seen how powerful it is when couples and families encourage each other in simple, everyday ways. Healthy habits are much easier to stick with when they become part of your lifestyle together.

Supporting your partner doesn’t have to be complicated. It might look like taking a walk after dinner, bringing them a glass of water without being asked, or choosing to spend time together outside instead of always meeting over food.

Here are a few simple ideas you can start with:

- Take an evening walk together after dinner.
- Keep healthier snacks in the house and fresh fruit where it’s easy to grab.
- Shop at Costco or the grocery store together with a list so you’re less likely to make impulse purchases.
- Park a little farther away and enjoy the extra steps.
- Go to bed a little earlier and aim to turn in at the same time more often.
- Share dessert when you’re out instead of ordering one each.
- Find a restaurant you both enjoy that also has nourishing options.
- Cook enough at dinner for lunch the next day.
- Spend time together on a hike, a bike ride, or a walk instead of always planning meals out.
- Encourage each other to take time to recharge.
- Get outside on the weekend mornings before the day gets busy.
- Celebrate victories that have nothing to do with the scale.
- Ask, “How can I support you this week?” It opens a much more meaningful conversation than, “How’s your diet going?”

None of these habits are life changing on their own. Together, though, they create a foundation for better health, a stronger relationship, and more years doing the things you love with the people you love.

Save this post for the days you need a little inspiration, and tag your special someone who makes healthy living more enjoyable. ❤️

Tasha M Nutrition

10/01/2026

09/04/2026

08/27/2026

08/26/2026

08/17/2026

08/06/2026

07/13/2026

07/03/2026

07/01/2026

06/30/2026

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