Tasha M Nutrition

Tasha M Nutrition Empowering you to transform you health and regain you life through personalized Holistic Nutrition.

If you’re in your 40s and feeling more tired, more inflamed, craving sugar, or gaining weight around your middle, even t...
04/22/2026

If you’re in your 40s and feeling more tired, more inflamed, craving sugar, or gaining weight around your middle, even though your habits haven’t changed, this could be an important piece of the puzzle.

A1C reflects your average blood sugar over the past 2 to 3 months. Not one meal, not one day, but how your body is managing blood sugar over time.

During perimenopause, shifting estrogen and progesterone can reduce insulin sensitivity. When that happens, blood sugar can stay elevated longer, and your body has to work harder to bring it back down.

This can show up as fatigue, brain fog, mood changes, stubborn weight gain, and even more intense hot flashes, even when you’ve been told everything looks “normal.”

You might notice I’m wearing a CGM in this photo. I occasionally use one because of a medication I’m on, and it’s opened my eyes to how much blood sugar can fluctuate throughout the day.

This is not a recommendation for everyone.
It’s simply awareness.

For most women, A1C, symptoms, energy, cravings, sleep, and stress patterns give us a very clear picture of what’s going on beneath the surface.

Perimenopause isn’t about doing more, it’s about supporting your body differently.

Your body isn’t broken. It’s communicating.

If you’re feeling off and not getting clear answers, this is exactly the kind of work I do with my clients. We look at the full picture, including bloodwork, symptoms, and lifestyle, and create a plan that helps you feel more balanced, more energized, and more like yourself again.

You don’t have to figure this out on your own. You got this 🤍

If you’re adding garlic straight to the pan when you’re cooking, you might be missing out on its full benefits 🤍Here’s t...
04/16/2026

If you’re adding garlic straight to the pan when you’re cooking, you might be missing out on its full benefits 🤍

Here’s the simple shift that makes a difference:

Crush or chop your garlic, then let it sit for about 10 minutes before cooking.

Why it works: Crushing activates enzymes that create allicin, which needs time to fully form before heat stops the process.

That short pause helps you get more of garlic’s powerful support for your immune system, heart health, and overall wellness.

Small habits, meaningful impact.

Save this for later and start getting more from the foods you already use.

Simple doesn’t mean easy.If this feels hard right now, you’re not alone.You’re not broken, & you’re not behind.This is a...
04/07/2026

Simple doesn’t mean easy.
If this feels hard right now, you’re not alone.
You’re not broken, & you’re not behind.
This is a process, and it takes consistency.
Even small choices, adding protein, drinking water, building balanced meals, add up.
If you’re ready to feel more balanced in your body, follow along for simple, realistic nutrition support.

You got this. 🤍

Have you ever felt like coffee gives you energy… but also leaves you feeling a little more anxious, wired, or even notic...
03/30/2026

Have you ever felt like coffee gives you energy… but also leaves you feeling a little more anxious, wired, or even noticing heart palpitations?

This is something I was experiencing and hearing often with the women I work with, especially in perimenopause.

Matcha can be a gentle shift that makes a meaningful difference. 💚

It contains caffeine, but also L-theanine, which supports a calmer, more steady energy, without the spike and crash that can sometimes trigger those uncomfortable symptoms.

For many women, this feels like:
more clarity, less jitteriness, and fewer of those “racing heart” moments

You don’t have to give up coffee completely, but even swapping one cup for matcha can be a really supportive place to start.

If you’ve been feeling tired but wired lately, this might be worth trying.

You got this. 🤍

Most women I work with aren’t under-eating…they’re under-fibering.And in this season of life, it’s easy to see why.You’r...
03/27/2026

Most women I work with aren’t under-eating…
they’re under-fibering.

And in this season of life, it’s easy to see why.

You’re trying to hit your protein goals, your step goals, drink enough water, manage your stress… all while balancing work, family, and everything in between.

It can start to feel like a lot.

But one simple place to start?
Aim for around 30g of fibre per day.

This one shift can support:
• better digestion and regularity
• more stable energy throughout the day
• fewer cravings
• improved gut and hormone health

And it doesn’t have to be complicated.

It can look like adding chia seeds to your morning routine, tossing lentils into a quick meal, or choosing foods that do more for your body without adding more to your plate.

As a holistic nutritionist, I help busy women simplify their nutrition so it actually fits their life, not adds more stress to it.

If you’ve been feeling like you “know what to do” but can’t seem to make it all come together, that’s exactly where I come in.

You don’t have to do it all at once.
You just need a plan that works for you.

You got this 🤍



03/26/2026

Not everything is “just stress.”

I see this all the time with women in their 40s and beyond,
you’re doing your best to manage life, your health, your family…
and your body is still sending signals that something feels off.

Fatigue, headaches, cravings, heart palpitations, that afternoon crash
it’s easy to brush it off.

But sometimes, your body isn’t overwhelmed…
it’s undernourished.

Electrolytes aren’t just for athletes.
They’re essential for how your body functions every single day
your energy, your nervous system, your hormones, even your mood.

And here’s what I want you to know
hydration is not just about drinking more water.

It’s about giving your body what it actually needs to use that water.

If you’ve been feeling “off” and can’t quite figure out why,
this is often one of the missing pieces we look at together.

You don’t need to guess your way through it.

If this resonates, DM me and I’ll send you a simple place to start 🤍

You got this!

For a long time, I was told my pain was normal.But deep down, I knew it wasn’t.I lived with endometriosis for over 20 ye...
03/25/2026

For a long time, I was told my pain was normal.

But deep down, I knew it wasn’t.

I lived with endometriosis for over 20 years, often feeling dismissed, confused, and unsure where to turn.

If you’re experiencing painful cycles, low energy, or symptoms that don’t feel right, I want you to know your experience matters.

Endometriosis is more than just a period issue. It can affect your digestion, hormones, energy, and overall quality of life.

Through both my personal experience and my work as a holistic nutritionist, I’ve seen how supportive nutrition can make a meaningful difference.

I’ve created a gentle, supportive meal plan designed to help reduce inflammation, support hormone balance, and improve energy.

Comment “ENDO” or send me a message and I’ll share it with you

Save this for later or share it with someone who may need to feel seen today.

If this resonates with you, you’re not alone, and I’m here to help.

I first had these for brunch a while back and I’ve been making and revising the recipe many times. 🍳 32g of protein!1. P...
03/12/2026

I first had these for brunch a while back and I’ve been making and revising the recipe many times. 🍳 32g of protein!

1. Preheat oven to 400° F (200 °C). Line a large baking sheet with parchment paper.
2. Arrange tortillas evenly on prepared sheet; lightly coat each side with spray.
3. Bake for 5 minutes, flip; bake for 5 additional minutes, or until lightly browned and crispy. Set aside.
4. While tortillas are baking, heat oil in large nonstick skillet over medium heat until fragrant.
5. Add onion; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.
6. Add garlic; cook, stirring frequently, for 1 minute, or until fragrant.
7. Add cooked chicken, sweet potatoes, beans, ¼ cup (60 ml) reserved bean liquid, tomatoes, jalapeño, cumin, paprika, and salt; cook, stirring frequently, for 5 minutes, or until thickened. Transfer bean mixture to a separate bowl; wipe out skillet.
8. Return skillet to medium-low heat; lightly coat with spray.
9. Add 1 egg to a small bowl. Holding bowl close to surface, slip egg into skillet. Repeat with remaining egg, adding to opposite side of skillet. Cover with a tight lid; cook for 2 to 3 minutes, or until whites are completely set, but yolks are still runny. Slide egg out of skillet; repeat with remaining eggs.
10. Top each toasted tortilla with ½ cup (85 g) bean mixture, 2 Tbsp. cheese, 1 egg, 1 Tbsp. salsa, and
1 Tbsp. cilantro.

This is a great recipe to use up meal prepped chicken and sweet potatoes.

Enjoy! 😋

For a long time, I believed that being a “good woman” meant staying quiet about my pain.I didn’t complain about cramps, ...
03/08/2026

For a long time, I believed that being a “good woman” meant staying quiet about my pain.

I didn’t complain about cramps, migraines, or the things my body was going through each month. I thought pushing through was strength. I thought that was what was expected.

But silence doesn’t serve women.

So many of us grew up believing that periods, hormonal struggles, fertility issues, and chronic pain were things we were supposed to quietly deal with.

Today, on International Women’s Day, I’m thinking about how powerful it is when women begin to speak openly about their experiences.

Because when we share our stories, we create space for other women to feel seen, understood, and supported.

When we talk about our symptoms, we advocate for better care.

When we normalize these conversations, the next generation of girls grows up knowing their bodies are nothing to be ashamed of.

This International Women’s Day, I’m choosing honesty over silence.

And if my story helps even one woman feel less alone in her experience, then sharing it is worth it.

Let’s keep breaking the silence together.

03/04/2026

I finally tried the viral Japanese cheesecake that was floating around a few weeks ago… but of course I couldn’t leave it alone.
I made a few simple tweaks to boost the protein and fibre, while still keeping that light, fluffy texture everyone loves.
The result? Even more delicious and surprisingly nourishing. And the real test, my whole family approved.
Because healthy food should still feel like a treat.
If you want the recipe, let me know in the comments and I’ll share it.

There’s something no one talks about enough in midlife.It’s not just hormones.It’s not just gut health.It’s not just str...
02/21/2026

There’s something no one talks about enough in midlife.

It’s not just hormones.
It’s not just gut health.
It’s not just stress.

It’s isolation.

So many women over 40 are quietly carrying careers, aging parents, teenagers, shifting bodies, and fluctuating hormones… and doing it feeling alone.

But here’s what the science tells us:

Community lowers cortisol.
Connection improves mental health.
Belonging supports hormone balance.
Isolation increases inflammation and stress load.

This is why I believe connection is not optional in perimenopause. It’s foundational.

Helping lead our monthly Fox Fleet trail runs for the here in the Fraser Valley has shown me firsthand what happens when women gather. Confidence grows. Stress softens. Nervous systems regulate. Healing accelerates.

I wrote a new blog post sharing the research behind community and women’s health, and why you were never meant to do this season alone.

If you’re navigating perimenopause, gut issues, stress, or feeling disconnected, this is for you.

Read it at the link in my bio 🤍

You deserve support. You deserve connection. You deserve to feel understood.

02/18/2026

Have you ever had a week where you feel like yourself again…

And then suddenly, a few days later, you’re more emotional, more anxious, more tired, more sensitive, and you can’t figure out why?

Like…
“Is something wrong with me?”
“Why am I so moody?”
“Why do I feel like a different person every week?”

I just want you to know, you’re not broken.

So often, what we call “mood swings” are actually hormone shifts.

Your menstrual cycle affects everything, your energy, your confidence, your social battery, your cravings, your patience, even how you handle stress.

And in your 40s, especially in perimenopause, these changes can feel even louder because hormones become less predictable.

This is why I’m so passionate about teaching women how to work with their bodies instead of feeling like they’re constantly fighting them.

Because when you understand your cycle, you stop blaming yourself…

And you start supporting yourself.

If you’ve been feeling overwhelmed by PMS, anxiety, irritability, low mood, or that sense of “I don’t feel like me anymore”…

You don’t have to figure it out alone.

I help women over 40 balance hormones naturally through nutrition, blood sugar support, minerals, and lifestyle shifts that actually feel doable.

Comment “ME” if this resonates.

Or send me a DM that says BALANCE, and let’s talk about what support could look like for you.

You’ve got this. 🤍

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