Sol Source Nutrition & Wellness

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Sol Source Nutrition & Wellness

Katia Callegari R.H.N.

🥑Registered Holistic Nutritional Consultant
👟ISSA Certified PT
💌Get in touch!

You can reach me at solsourcenutrition@gmail.com or katia.callegari@simplyforlife.com

10/20/2025

Ever notice that October hits and suddenly your energy dips, your sleep changes, and your body feels “off”?

It’s not in your head. There’s actually a name for it – the October Slide

As daylight decreases and temperatures drop, your body has to work harder to stay balanced… regulating blood flow, temperature, hormones, and energy.

For those living with chronic illness, these shifts can feel a lot stronger. But truthfully? Anyone can feel the effects… just to a lesser degree.

Here are a few ways to support your body through the transition:

🩵Hydration & Circulation
    – Stay hydrated and add electrolytes if needed
    – Try gentle movement (walking, yoga, stretching) to support blood flow

🥗Meals & Nutrition
    – Eat smaller, balanced meals through the day to stabilize blood sugar
    – Focus on protein and fibre which will help to keep your energy steady
🌬️ Environment & Air Quality
    – Consider using air filters and keep indoor humidity steady     – Maintain a consistent indoor temperature to reduce physical stress

☀️ Light, Rest & Regulation
    – Get morning sunlight exposure when possible
    – Protect your sleep hygiene (consistent bedtime, reduced evening screen time)

💤 Energy & Recovery
    – Schedule rest before burnout hits
    – Embrace slower progress… your body’s not failing, it’s adapting

Remember, the goal isn’t to push harder this season, it’s to support your body differently.

10/10/2025

Thanksgiving is about connection, gratitude, and good food – not guilt🧡

Here are a few simple, supportive ways to stay grounded and feel your best before, during, and after the big meal… without restriction or “starting over” the next day

09/30/2025

Fall is officially here and these Pumpkin Protein Balls are the perfect way to fuel up while eating with the seasons! 🍂

Recipe (makes ~12 balls):
– ¾ cup rolled oats (GF if needed)
– ¼ cup nut butter of choice (I used natural PB, but you could use almond, cashew, etc)
– ¼ cup pumpkin purée
– 1 scoop vanilla protein powder
– ½ Tbsp ground flaxseed
– ½ tsp pumpkin pie spice
– 1 tsp chia seeds (I added a little more LOL)
– 3 Tbsp maple syrup or raw honey
– Pinch of cinnamon
– 1 Tbsp chocolate chips (I got a little overzealous with the chocolate chips which made them harder to roll😅 So I recommend sticking to the recipe as written for best results!)

Instructions:
1) Place all ingredients in a large bowl and stir until fully combined.
2) Use a small cookie scoop or tablespoon to portion the mixture.
3) Roll into 12 protein balls.
4) Store in an airtight container in the fridge for up to 1 week, or in the freezer for up to 3 months.

✨ Nutrition tip: For the most benefit, use freshly ground flaxseed. Grinding flax right before use makes its nutrients more bioavailable (easier for your body to absorb) and helps protect the delicate polyunsaturated fats from breaking down and oxidizing. Additionally, ground flaxseed is easier to digest than whole flaxseeds, as the fibre is more accessible, promoting better bowel regularity.

📩Want more ideas that fit your lifestyle and goals? Work with me 1:1 to learn how simple (and delicious!) healthy eating can be. Email me at solsourcenutrition@gmail.com or katia.callegari@simplyforlife.com

09/24/2025

Balanced hormones = a balanced life.

From energy and sleep to mood, metabolism, and even skin health – hormones influence it all. When they’re out of balance, it’s no surprise that you feel it everywhere.

The good news? Simply For Life members get exclusive access to advanced hormone testing through ZRT Laboratory! This allows us to go deeper than surface symptoms and better understand what’s happening inside your body.

Why hormone health matters:
✔️ Improves energy & vitality
✔️ Supports weight management
✔️ Stabilizes mood & stress response
✔️ Promotes better sleep & recovery
✔️ Protects long-term health

Don’t settle for guessing when it comes to your health – testing is the first step toward balance✨

📩 Ready to learn more? Email me at katia.callegari@simplyforlife.com

08/10/2025

One year apart.

This isn’t just about a new training program or “eating clean.” It’s been about looking deeper – at my nervous system, my stress patterns, my emotions, and the way I show up for myself every single day.

My nervous system isn’t perfectly regulated now (I still get stuck in fight, fight, fawn, or freeze more often than I’d like). The difference is, I’m so much better at noticing when it happens, either in the moment or soon after, and I have strategies to bring myself back. That awareness alone has changed everything.

Over the past year, I’ve been:
• More intentional with my training (working smarter, not just harder)
• Spending more time in nature to ground my body and mind
• Prioritizing nutrient-dense food to support energy and reduce inflammation
• Practicing stress regulation so my body isn’t constantly on high alert (still a major work in progress but this stuff takes time!)
• Actually listening when my body asks for rest

I’ve also been processing trauma I avoided for years, which has allowed me to see things more clearly and understand why my body reacts the way it does.

I’m still navigating chronic health challenges, but I can feel myself slowly coming out of survival mode. Progress looks different for everyone, and for me, it’s been about building sustainable habits, deepening my self-awareness, and supporting my body on every level.

📩 If you’re looking for support with training, nutrition, and lifestyle strategies that also consider your mental, emotional, and overall health, I’d love to work with you. Email me at solsourcenutrition@gmail.com or send me a DM to connect.

07/30/2025

A fresh, easy recipe I’ve been loving this summer 🥗☀️

This one’s packed with fibre, plant-based protein, and colourful ingredients that support digestion, immunity, and blood sugar balance. Plus it keeps well in the fridge for a few days, making it great for batch prep!

Here’s what’s in it:
• 1 can organic chickpeas, rinsed
• 1 can organic kidney beans, rinsed
• 1 pint organic cherry tomatoes, halved
• 1 cucumber, chopped
• ½ red onion, finely diced
• 3 cloves garlic, minced
• Fresh mint, dried basil, and dill w**d
• Juice of 1 lemon
• ~2.5 tbsp olive oil
• ~1.5 tbsp apple cider vinegar
• Sea salt and black pepper to taste

Toss everything together and let it marinate in the fridge for at least 20 minutes. The longer it sits, the better the flavour.

Why this salad is such a nutrient-dense powerhouse:
- Beans offer a great source of prebiotic fibre to support gut health, while also helping with satiety and blood sugar regulation. They’re also rich in folate, iron, magnesium, and B vitamins — all important for energy production and nervous system health.
- Garlic, onion, herbs, bring in antimicrobial and anti-inflammatory properties, support digestion, and may help promote healthy immune function.
- Tomatoes provide lycopene, an antioxidant studied for its potential role in reducing oxidative stress and supporting cardiovascular health.
- Lemon juice and ACV can help stimulate digestive enzymes and support mineral absorption, especially when included at the start of a meal.

If you’re working on building a more supportive relationship with food and want personalized nutrition guidance that takes your body and your nervous system into account, I’d love to connect! DM me or send me an email at solsourcenutrition@gmail.com 💛

07/20/2025

Do you have a hard time activating your glutes? 🍑

You’re not alone. If you often feel glute exercises more in your quads, hamstrings, or even your lower back, chances are your glutes aren’t firing properly – and tight hip flexors could be part of the reason why.

For me, this is something I have to be really intentional about. Because of my hypermobility and scoliosis, I have an anterior pelvic tilt and very tight hip flexors, which can make it harder for my glutes to engage.

And if you spend a lot of time sitting (hello, desk jobs), your hip flexors may be tight too. This can pull your pelvis forward and put your glutes in a stretched, weakened position – making it easier for other muscles like your quads, hamstrings, or lower back to take over.

That’s why I always include glute activation exercises in my warm-up. These help “wake up” your glutes, build a stronger mind-muscle connection, and make your glute workouts way more effective.

Some of my favorite activation moves:
- Glute bridges
- Clamshells
- Donkey kicks
- Banded lateral walks / monster walks
- Fire hydrants
- Frog pumps
- Single-leg glute bridges

Tips for better activation:
✔️ Slow, controlled reps—don’t rush!
✔️ Squeeze your glutes HARD at the top of each movement
✔️ Keep your core engaged to stop your lower back from compensating

Try 2–3 of these before your next glute workout (2–3 sets of 10–15 reps per side) and notice how much better you feel your glutes working during your main lifts 👏

07/16/2025

Wellness in the summer doesn’t have to mean pushing yourself harder or doing everything perfectly.

For me, the biggest shifts in navigating chronic symptoms haven’t come from complicated protocols — they’ve come from learning how to support my nervous system and build simple habits I can actually stick to.

Things like:
– Getting outside (even for 10 minutes)
– Eating regularly, even when my appetite is off
– Staying on top of hydration and minerals
– Giving myself permission to rest… not just power through!

These are the basics I come back to again and again. And they’ve helped me manage inflammation, energy crashes, and nervous system dysregulation way more than any “quick fix” ever did.

💡 If you’re dealing with fatigue, flares, bloating, or burnout, supporting your nervous system is just as important as what’s on your plate.

Here are a few things that can help, especially in the heat:
– Eat regular meals, even if it’s something small
– Add sea salt or electrolytes to your water
– Get sunlight in the morning (it helps with energy + sleep)
– Focus on seasonal, colourful foods
– Slow down when your body asks you to — that’s not a setback

I offer virtual nutrition coaching that focuses on nervous system support, metabolic health, and realistic habits… not restriction. If you’re looking for a more sustainable approach, I’d love to chat.

If you'd like to connect, you can reach me at solsourcenutrition@gmail.com or katia.callegari@simplyforlife.com 💛

07/08/2025

☀️ Your health doesn’t have to take a backseat this summer – and I’m here to help you make the most of it!

The Fit Summer Life program is designed to help you feel energized, supported, and aligned with your goals, even with travel, BBQs, and everything else the season brings.

With $200 in savings (until Tuesday, July 15th!) and a free initial consult, there’s no better time to start!

What’s included:
✔️ One-on-one coaching
✔️ A personalized meal plan
✔️ Fitness plan
✔️ A summer recipe and tip guide to keep things simple and enjoyable
✔️ Real support that fits your lifestyle

Let’s make this your healthiest, most confident summer yet.

Send me a message at katia.callegari@simplyforlife.com to book your free consult or learn more. I’d love to connect!

You can also get in touch by filling out this quick form: https://simplyforlife.com/contact-us/

07/07/2025

It’s been a little while since I’ve shared anything here – life called for a slower pace for a bit, and I needed to give myself the space to focus inward. I’m so grateful to be finding my rhythm again and excited to share some news!

I’ve officially joined the Simply For Life team as a Nutrition Coach💛

If you’re not familiar with Simply For Life, they’ve been helping Canadians improve their health through real food and sustainable habits since 2001. I’m thrilled to be part of a team that shares so many of the same values I hold when it comes to personalized, holistic care.

Whether it’s weight loss, more energy, better digestion, or overall wellness, I’m here to support your health journey and can’t wait to connect!

If you’d like to get in touch, you can reach me anytime at katia.callegari@simplyforlife.com, or fill out this quick form: https://simplyforlife.com/contact-us/

Thank you for still being here, and stay tuned – more to come soon✨

Address

Halifax, NS

Telephone

+19025799670

Website

https://linktr.ee/solsourcenutrition, http://solsourcenutrition.ca/, https://simplyforlife.com/contact-us/

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