Amy Mckee Holistic Nutrition

Amy Mckee Holistic Nutrition Certified Holistic Nutritionist

I was hard at work last week testing and creating a big fav recipe of mine turning it into a higher protein Strawberry R...
06/08/2026

I was hard at work last week testing and creating a big fav recipe of mine turning it into a higher protein Strawberry Rhubarb Crisp and it turned out SO good, it was even kid approved!
One of the things I love about this recipe is that it’s not just delicious, it’s packed with ingredients that can support your health goals too.
🍓 Strawberries and rhubarb provide fibre, which can help with fullness, digestion, and blood sugar control.
🥣 Oats contain a type of soluble fibre called beta-glucan, which can help keep you satisfied longer and support heart health.
💪 Plus, I added protein to help make it a more balanced treat that actually keeps you full.
Fat loss doesn’t have to mean giving up your favourite foods, it often just means making them a little more balanced and there is nothing I love more than taking my favourite treats and meals and making a more balanced version.
Comment RECIPE below and I’ll send it your way! 👇

One of the easiest (and FREE) health hacks that gets overlooked?Eating outside.Most of us eat at our desks, in our cars,...
06/04/2026

One of the easiest (and FREE) health hacks that gets overlooked?
Eating outside.
Most of us eat at our desks, in our cars, scrolling our phones, inside at the dinner table or rushing through meals without even realizing it.
But taking your meal outside can do more for your health (and your families health) than you might think.
-Exposure to natural light can help support your circadian rhythm and energy levels.
-Being in nature has been shown to help reduce stress and promote a sense of calm.
-Stepping away from screens gives your brain a chance to slow down and be more present (leave your phone inside). And we all need more screen breaks. Try looking around at the trees, birds and be present. It can feel really uncomfortable slowing down at first.
And when you’re more present, you’re often more aware of your hunger, fullness, and enjoyment of your food.

Want to take it one step further?
Try grounding while you eat. Kick off your shoes, feel the grass beneath your feet, take a few deep breaths, and simply slow down.

Health isn’t always about adding more.

Sometimes it’s as simple as taking your meals outside.

Have you eaten a meal outside this week?

If you’re looking for simple habits that can improve your nutrition, stress levels, and overall well-being without overhauling your life, send me a message. That’s exactly what I help my clients do.

06/03/2026

One of the biggest surprises clients have when they start tracking isn’t about calories…
It’s how it changes their relationship with food.
This client didn’t start tracking to become more “strict” or controlled.
He started tracking to build awareness and the ability to earn his eyeballs and know how much to eat to lose fat and down the round maintain.
And what he found was unexpected:�less stress around food�less guilt�less overthinking�and a much calmer, more neutral relationship with eating
Tracking gave him clarity, not restriction.
And from that clarity came understanding:�Yes—fats are healthy and important.�But they’re also very easy to underestimate and they add up quickly without us realizing.
At the same time, protein, fibre, and balanced meals often take more intention than most people think.
But none of that matters without awareness first.
You can’t change what you can’t see.
And for a lot of people, tracking is simply the tool that turns autopilot into awareness—so they can make choices that actually support how they want to feel.
This is what “tracking” really teaches when it’s done right.

One of the biggest surprises clients have when they start tracking isn’t about calories…
It’s how it changes their relationship with food.
This client didn’t start tracking to become more “strict” or controlled.
He started tracking to build awareness.
And what he found was unexpected:�less stress around food�less guilt�less overthinking�and a much calmer, more neutral relationship with eating
Tracking gave him clarity, not restriction.
And from that clarity came understanding:�Yes—fats are healthy and important.�But they’re also very easy to underestimate and they add up quickly without us realizing.
At the same time, protein, fibre, and balanced meals often take more intention than most people think.
But none of that matters without awareness first.
You can’t change what you can’t see.
And for a lot of people, tracking is simply the tool that turns autopilot into awareness—so they can make choices that actually support how they want to feel.
This is what “tracking” really teaches when it’s done right.

My goal isn't to give clients more food rules—it's to help them understand their habits, build awareness, and create a healthier relationship with food. If that's something you're looking for, my DMs are open.

05/21/2026

As hormones shift, menopause brings wide-reaching physiological changes.

The decline of estrogen can lead to changes in cholesterol (↑ LDL, ↓ HDL), triglycerides, insulin resistance, and increased cardiovascular risk. Bone density begins to drop, while fat mass (especially abdominal) rises and muscle mass decreases. Collagen loss contributes to reduced skin hydration, elasticity, and vaginal comfort, alongside changes in thyroid, growth hormone, and mitochondrial function that impact energy. Inflammation, oxidative stress, and reduced gut microbiome diversity can add to overall symptom burden. These changes are natural, but lifestyle support, including good nutrition, movement, sleep, and stress management, can help protect long-term health and ease the transition.

Comment READY if you are ready for more support in this stage of life

My client “S” came to me unable to leave her house in the mornings due to digestive issues.Now? She can head out with ea...
04/17/2026

My client “S” came to me unable to leave her house in the mornings due to digestive issues.
Now? She can head out with ease—no stress, no second guessing.
We focused on healing her digestion first, then slowly layered in the right habits to create real, lasting change.
This is what happens when you take a sustainable approach 👏
Are you ready to start feeling better in your body—without extremes?
DM me READY and let’s see if I can help.

35 days until my first 31km trail race of the season ! 🏔️ This week is a deload week (lower total kilometers) but mileag...
04/04/2026

35 days until my first 31km trail race of the season ! 🏔️ This week is a deload week (lower total kilometers) but mileage is about to peak, and my kitchen is officially a refueling station.
As a holistic nutritionist and endurance athlete, I don’t fear the ‘crunch’ or the ‘carbs’—I embrace them. When you’re training 2+ hours at a time for long runs, your body needs the energy and electrolytes. Today’s menu was all about:
✅ Digestible Energy: Sourdough spelt and GF pizza to keep my gut happy while mileage climbs.
✅ The ‘S’ Word: Salt! Using vinegar chips and homemade fries to hit those sodium and potassium (electrolyte) needs naturally.
✅ Strategic Recovery: Magnesium from dark chocolate and a massive carb top-up with Leapin’ Lemurs to ensure I wake up ready to go again tomorrow.
Fueling for a race isn’t about perfection; it’s about meeting the massive demands of your sport while listening to what your body actually needs.
Are you a ‘salty’ or ‘sweet’ craver after a long session? Let me know below! 👇

04/03/2026

A holistic approach to perimenopause means looking beyond just symptom relief and supporting the whole person.

This includes nourishing your body with good food, prioritising rest and quality sleep, moving regularly to protect bones and muscle, and managing stress for hormone balance.

It also means caring for your emotional wellbeing, building supportive relationships, and addressing health foundations like gut, cardiovascular, and metabolic health.

When these areas are nurtured together, the transition through perimenopause can feel more manageable and set the stage for long-term heath and vitality.

Like, comment, follow and share if you want more education around peri/menopause.

Fermented Cashew Cheese- 1 cups raw cashews - 1 garlic clove, minced - 2 tbsp fresh lemon juice - 2 tbsp nutritional yea...
03/25/2026

Fermented Cashew Cheese

- 1 cups raw cashews
- 1 garlic clove, minced
- 2 tbsp fresh lemon juice
- 2 tbsp nutritional yeast
- 1/2 tsp salt
- 1/2 cup water
- 2 probiotic capsules
- 1/4 tsp oregano (optional)

1. Soak cashews overnight (or at least 4 hours)
2. Drain and rinse cashews and place in a high-speed blender.
3. Add garlic, lemon, nutritional yeast and salt.
4. *Important step* Transfer to a mixing bowl and empty contents of two probiotic capsules.
5. Stir well (DO NOT use a metal spoon here as it will add a metal taste to your cheese or inactivate the probiotics)
6. Place a strainer lined with two layers of cheese cloth on top of a mixing bowl.
7. Scoop “cheese” onto the cheese cloth and then gather into a ball or disk shape.
8. Secure the top with a rubber band and leave on the counter at room temperature for 48-72 hours.
9. Once hardened and to desired taste, transfer to fridge to chill overnight in an airtight container.
10. To serve, unwrap cheese and can sprinkle with dried herbs like oregano or herbs of choice.
11. The cheese will last for 1-2 weeks.

Spring running season is around the corner 🏃‍♀️As mileage starts to increase and races get closer, one of the best thing...
03/11/2026

Spring running season is around the corner 🏃‍♀️
As mileage starts to increase and races get closer, one of the best things runners can add to their training is strength work.
Strength training helps:
• reduce injury risk
• improve running efficiency
• build power and stability
• maintain form when fatigue hits
Aim for 2–3 full body sessions per week and include single-leg (unilateral) exercises since running happens one leg at a time.
Your future race-day legs will thank you. 💪
If you’re a runner looking for strength workouts (and/or a run/race program) designed for runners and/or nutrition support for training and recovery, send me a message or comment RUNNER.

Think of perimenopause as a time to optimise your health and your environment.Here are my top tips:- Educate yourself ab...
03/10/2026

Think of perimenopause as a time to optimise your health and your environment.

Here are my top tips:

- Educate yourself about the changes that occur and get help and guidance if required

- Prioritise self care, quality sleep and good nutrition. You'd be surprised at how much sleep and targeted individualized nutrition for YOUR body can help

- Incorporate exercise into your daily life to build and maintain muscle mass. Why? we lose muscle mass as we age. Why is muscle important? It helps us burn more fat, helps keep us strong to be able to get off the floor or climb up on a chair to reach something high with ease.

- Build a network of friends and practitioners to support you. You don't have to do this alone, open up and you would be surprised at how much better you can feel.

- Be kind to yourself during this natural time of transition. Your body listens to the words you speak, speak kindly and be gentle with yourself and your body will begin to respond.

Do you need more in depth help and support in Peri/Menopause? I am here to help, send me a DM and let's chat!

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