All In Holistic Nutrition

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All In Holistic Nutrition

My goal as a nutritionist is to treat the person as a whole, using a combination of nutrition and li

21/10/2021

With cold and flu season upon us, how can we help our kids keep their immune systems at their best ? Hint: Start with the basics!

💤 Sleep: Crucial for recovery and resilience, as well as managing the effects of stress on the body. Sleep requirements are based on the age of your child, and can do a world of wonders for immune resilience.

☀️ Get outside: Don’t underestimate the affects of fresh air (stress relief), sunshine (vitamin D) and playing in the dirt (natural exposure to beneficial microbes).

🍎 Nutrition: Cut down on sugar and increase fresh produce. Choose to eat the brightly colored rainbow, fill up on antioxidants and minerals and make sure add in plenty of leafy greens.

🌱 Supplements: A great place to start is cod liver oil as it combines omega-3 oils with fat soluble vitamins A,D,E,K - all of which have anti-inflammatory and immune boosting qualities. Other options include probiotics, zinc and vitamin C.

c d

06/10/2021

One of my favourite root vegetables and jam packed with benefits 🙌

🍠 High in vitamin A and beta-carotene to help our bodies fight off infection
🍠 Low glycemic index which means they release sugar into the bloodstream slowly; they’re also high in fiber making them beneficial for diabetes management
🍠 Contain a significant amount of magnesium which may help to manage our stress levels
🍠 Good source of choline and anthocyanins which help reduce and prevent chronic inflammation in the body
🍠 Contain antimicrobial properties to prevent and treat a variety of bacterial pathogens and infections.
🍠 Promotes healthy skin and hair due to its high content of Vitamin A, E and C
🍠 May help in weight management due to its high fiber content and ability to maintain satiety.

04/10/2021

Well it’s been a minute since my last post, but … I’M BACK!! 🙌.
Looking to put a meal plan together or just work on your overall health and nutrition? DM me or find me at and let’s get started! 😃

10/08/2021

Need help meal planning or adjusting your macronutrients to fit your lifestyle?
I can help!

30/04/2021

🧠 Wondering what the best foods are to support your memory?

Some of the best foods for memory and brain function encourage good blood flow to the brain. Most of these foods are those found in the Mediterranean diet.

🥦🥬Eat your Veggies: Eating adequate amounts of vegetables, especially cruciferous ones including broccoli, dark leafy greens and cabbage.

🍒🫐 Dark berries such as blueberries, blackberries and cherries are rich in flavonoids and anthocyanins that may support memory function.

🐟 🍣 Omega-3 Fatty Acids: Essential for brain health! DHA in particular may help to improve memory. Seafood, fatty fish and algae are some of the best sources. Aim for 1-2 portions per week for a healthy dose.

🌰 Walnuts: Not only may they improve cognitive function, they also have a positive effect on our heart.

20/04/2021

👀Looking for Electrolytes? Ditch the Gatorade!

👉🏻Electrolytes help regulate fluid balance, nerve conduction and muscle contraction.
👉🏻Consist of the minerals Sodium, Potassium, Chloride, Calcium and Magnesium.

🌟FUN FACT: 🥥Coconut water has a perfect balance of all 5 electrolytes while Gatorade only as Sodium and Potassium.

08/04/2021

⭐️ Probiotics and Prebiotics. What’s the difference? 🤷‍♀️

Probiotics and living strains of bacteria that contribute to the already existing population of good bacteria in your digestive system.
Prebiotics are specialized plant fibers that act as food for the good bacteria. Prebiotics encourage the growth of preexisting good bacteria.

Soooo..... essentially you need both in your diet to build and maintain a healthy gut!

BENEFITS 👏🏻👏🏻
There are countless benefits, but just to name a few...
🌟Digestive Health
🌟Mental Health - may alleviate symptoms of depression due to the link btwn the gut and brain
🌟Gastrointestinal Health - may improve symptoms of IBS and other disorders affecting the stomach and intestines
🌟May reduce symptoms of eczema
🌟May reduce number of school absences related to colds
🌟May reduce likelihood of yeast infections

07/04/2021

🥞 🫐 🥛 Coming up with healthy breakfast ideas for kids (and adults) can be daunting some days. Especially when the littles wake up hungry! Today for breakfast we have cinnamon applesauce pancakes with a side of blueberries and kefir! These pancakes can even be made ahead of time and stored in the freezer. Enjoy! 😋

🤩Check out the recipe🤩
Ingredients:
- 1.5 cups buckwheat
- 2 tbsp coconut sugar
- 2 tsp baking powder
- 3/4 tsp cinnamon
- 1 1/4 cups unsweetened almond milk or milk of choice
- 1/2 cup unsweetened applesauce
- 1 tsp vanilla extract
- 1 tbsp coconut oil

Instructions:
- Mix all the dry ingredients in one bowl; add in the milk, applesauce, coconut oil and vanilla.
- Mix until ingredients are combined.
- Using a 1/4 cup measuring cup, scoop batter and place in skillet. Cook each side for 2-3 minutes.

31/03/2021

☀️Are you getting enough Vitamin D?

Also called the ‘Sunshine Vitamin’ because it’s produced in your skin in response to sunlight. It’s also a fat-soluble vitamin, meaning it dissolves in oils and should be taken alongside a meal for better absorption. Vitamin D has several important functions including immune system support as well as regulating absorption of calcium and phosphorus.

Other benefits include:
😎 May play a role in fighting diseases such as MS, heart disease and decrease your likelihood of getting the flu
😎 May help reduce symptoms of depression as it plays a role in mood regulation
😎 Vital for maintaining healthy bones and teeth.

Food sources with the highest amount of Vitamin D:
- salmon, egg yolks, sardines, shrimp, red meat, liver.

17/03/2021

PROTEIN. Why your child needs it.

🥜 Essential for keeping the body functioning well
🐟 Helps build hormones and enzymes
🍗 Needed to build and repair muscles, tissue, skin, nails and hair
🧀 Part of every cell in the body

Where can you get it ?
🥚 Meat, poultry, fish, eggs, tofu, legumes, nuts, nut butters, milk, cheese, cottage cheese and yogurt.

13/03/2021

WHY YOUR TODDLER NEEDS DHA

💡Did you know that 85% of brain
growth is completed by age 3 ??!

🧠What is DHA and why is it important?
- DHA is a type of Omega-3 fat and an important building block of your child’s developing brain
- A toddler’s brain contains omega-3 fat and most of that fat is DHA (a brain nourishing nutrient). Their brain will never grow this quickly again!

🧠How can your child get DHA
- Salmon
- Mackerel
- Herring
- Organic, grass fed beef
- Walnuts
- Chia seeds
- Flaxseeds

12/03/2021

🙋🏻‍♀️What’s a Holistic Nutritionist? 🤨

↪️ Holistic Nutritionists take a natural approach to health and use evidence-based techniques for diet, lifestyle and supplementation. Instead of taking a one size fits all approach, we evaluate the complete health history, emotional state, lifestyle habits and current dietary habits to determine the root cause.

↪️ Some of the issues I can help with:
- Pediatric nutrition
- Weight loss and individual meal plans
- skin conditions
- Depression/mood/happiness
- Disease prevention
- Low energy/fatigue
- Sleep problems

Interested in working with a Holistic Nutritionist? DM me and let’s chat!

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