Gidget Ovsenek Holistic Wellness

11/15/2025

Your body will last longer than any job, handbag, or expensive house… Invest In Your Health.❤️

Health is Wealth!

11/14/2025

Beef Taco Pasta🌮

IGREDIENTS:

3 1/2 cups Brown Rice Fusilli (dry, uncooked)
1 lb Extra Lean Ground Beef
1 Red Bell Pepper (medium, seeds removed, diced)
2 tbsps Taco Seasoning
3/4 cup Water
1 cup Salsa
2 2/3 ozs Cheddar Cheese (shredded)

DIRECTIONS:

Cook the pasta according to package directions.

Heat a pan over medium-high heat. Add the beef and bell pepper. Stir for eight to 10 minutes or until the beef is cooked through. Drain any excess fat.

Add the taco seasoning and water, cooking until most of the water is gone.

Stir in the pasta, salsa, and cheese. Divide into bowls and enjoy!

I like to make my own taco seasoning (garlic powder, onion powder, chili powder, cumin, mineral salt & pepper) or you can also purchase a pre-made one from

NOTES:

Leftovers:
Refrigerate in an airtight container for up to 3 days.

Serving Size:
One serving equals approximately two cups of pasta.

More Flavour:
Add fresh garlic, onions, hot pepper flakes

Additional Toppings:
Chopped cilantro, sliced jalapeno, chopped lettuce, plain yogurt, or avocado.

11/12/2025

A GIFT FOR YOU...

Grab your Free Fall Recipe Round-Up... 🍲

42 different soup, stew, and chili recipes to get you through this Fall and Winter

I like to make large batches and freeze them to have on hand.

Anyone who knows me knows how much I LOVE soup!!!🍲😋

GRAB THE RECIPE BUNDLE HERE👇️
https://gidgetovsenek.aweb.page/soups-and-stews

11/11/2025

‼️GIVEAWAY ‼️⁠
⁠
I have partnered with to give FOUR lucky winners a jar of Eversio Wellness 4 Mushroom Blend. ⁠
⁠
This blend has Lion's Mane + Maitake + Reishi Sh*take⁠
⁠
This mushroom extract blend can be used to settle the mind, support sleep, relieve occasional stress, promote relaxation, and maintain well-being. Offering a high antioxidant combination of our mushroom extracts designed to address the effects of too much fight or flight⁠
⁠
The 4 Mushroom Blend of Mushroom Extracts is a potent mix of four functional mushroom extract powders that can be easily added to almost anything for a superfood boost you'll truly feel! 60g jar or pouch offers 60 servings.⁠
⁠
In 1000mg (approx. ½ tsp) you benefit from:⁠
⁠
250mg of 15:1 Reishi (250 x 15 = 3750mg Quantity Crude Equivalent)⁠
⁠
250mg of 8:1 Lion’s Mane (250 x 8 = 2000mg Quantity Crude Equivalent)⁠
⁠
250mg of 8:1 Shiitake (250 x 8 = 2000mg Quantity Crude Equivalent)⁠
⁠
250mg of 8:1 Maitake (250 x 8 = 2000mg Quantity Crude Equivalent)⁠
⁠
The powerful combination of beneficial compounds working together (like an entourage effect) from these functional mushrooms supports everything you need for BALANCE.⁠
⁠
Optimize Your Health and Wellness with Powerful Antioxidant Support from Our Four Mushroom Blend⁠
⁠
‼️HERE'S HOW TO ENTER: ‼️⁠
⁠
1️⃣Like this post⁠
2️⃣Follow + ⁠
3️⃣Tag a friend (each tag = one entry⁠
❤️Bonus: Share this post to your story for an extra entry!⁠
⁠
🗓️This giveaway is open to Canadian residents and ends on Nov 18.⁠
⁠
Winners will be sent a DM and announced in stories.⁠
⁠
Good Luck!🍀⁠
⁠
⁠
⁠
⁠
⁠

11/11/2025

Today, we honour all who have served and continue to serve, remembering their courage, sacrifice, bravery, and commitment. For that, we are forever grateful. Pause to remember and honour our heroes.⁠
⁠
Lest we forget.

11/10/2025

Signs Your Gut Needs Support... Your gut talks—you have to listen! 📢

Common red flags your gut needs love: ❤️

-Bloating, gas
-Acid reflux, heartburn
-Constipation or diarrhea (both)
-Skin issues (acne, eczema, rosacea)
-Food sensitivities
-Cravings
-Fatigue or brain fog
-PMS or mood swings
-Anxiety

Ways to Support:🌿

✔️Keep a food + symptom journal

✔️Eat slowly and chew thoroughly – improves digestion and nutrient absorption.

✔️Include probiotic and prebiotic foods (prebiotic foods) like garlic, onions, leeks, asparagus, bananas, and chicory root, to feed beneficial bacteria. (Probiotic foods) Yogurt (especially plain, unsweetened, with live active cultures)
kefir, sauerkraut, kimchi, miso, tempeh, pickles (naturally fermented, not vinegar-brined), natto, kvass, probiotic coconut yogurt (dairy-free alternative with live cultures)

✔️Support gut lining with collagen or bone broth

✔️Prioritize adequate fiber intake – soluble and insoluble fibers help regulate digestion and support microbiome diversity.

✔️Eat a diverse, whole-food diet – vegetables, fruits, whole grains, nuts, seeds, legumes.

✔️Limit processed foods and added sugars – they can feed harmful bacteria and promote inflammation.

✔️Manage stress – chronic stress negatively impacts gut health; consider meditation, deep breathing, or yoga.

✔️Stay hydrated – water supports digestion, nutrient absorption, and bowel regularity.

✔️Move regularly – exercise improves gut motility and microbiome diversity.

✔️Avoid overuse of antibiotics – antibiotics disrupt gut flora; use only when necessary.

✔️Include fermented foods – such as yogurt, kefir, sauerkraut, kimchi, kombucha, and miso to support healthy gut bacteria.

✔️Get quality sleep – poor sleep disrupts gut microbiome balance.

✔️Don’t eat on the run or in stressful moments

✔️Support liver function with bitter foods, beets, castor oil packs

✔️Avoid chronic alcohol intake and smoking – both harm gut bacteria and gut lining.

If any of this resonates with you, I invite you to book a Complimentary Consultation with me to learn more about how I can help you, like I have helped many others fix their gut.

https://p.bttr.to/3IVSoJt

.pylori

11/07/2025

One-Pan Chicken Thighs with Mini Potatoes and Broccoli🥦

Ingredients:🍜

1 lb Chicken Thighs (boneless, skinless, chopped)
2 cups Broccoli (chopped into florets)
2 cups Mini Potatoes (quartered)
2 tsps Extra Virgin Olive Oil
2 tsps Paprika
1 tsp Garlic Powder
2 stalks Green Onion (chopped)

Directions: 📝

Preheat the oven to 375ºF (190ºC). Grease a baking dish.

Add all of the ingredients except for the green onions to the baking dish and toss well. Bake for 30 minutes.

Toss the chicken in the residual juices and return to the oven for 15 to 20 minutes or until the chicken is cooked through and the potatoes are tender.

Garnish with the green onions and Enjoy!

Notes: ✏️

Leftovers:
Refrigerate in an airtight container for up to 3 days.

Serving Size:
One serving is 1 1/2 cups, serves 3

More Flavour:
Add fresh garlic, bell peppers and zucchini.

Additional Toppings:
Chopped cilantro, parsley, hot sauce, and/or sprouts.

Insights: 📈

Protein:
This recipe is rich in protein, primarily from the chicken thighs. Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting overall growth and development.

Vitamins and Minerals:
The ingredients in this recipe provide a variety of vitamins and minerals. Broccoli is a great source of vitamins C and K, while potatoes contribute to the intake of potassium. The chicken thighs are a good source of vitamins B6 and B12. These vitamins and minerals support various bodily functions, including immune health, bone health, heart health, and energy production.

Dietary Fiber:
The broccoli and mini potatoes in this recipe contribute to its dietary fiber content. Dietary fiber aids in digestion, helps maintain a healthy weight, and can lower the risk of diabetes and heart disease.

Save this recipe for later.... ✅️

#

11/06/2025

The Gut-Hormone Connection...

Your hormones don’t just live in your ovaries—they start in your gut. When your gut is inflamed or unbalanced, your hormones follow suit.

Key Gut-Hormone Links:

✔️Poor digestion = poor hormone clearance
✔️Dysbiosis (bad bacteria) increases estrogen dominance
✔️Constipation recycles used hormones
✔️Nutrient absorption affects thyroid + adrenals
✔️Gut microbes influence serotonin production → affects mood and sleep hormones
✔️High sugar / processed food diet → feeds bad gut bacteria → worsens insulin resistance
✔️Imbalanced gut flora can impair progesterone → worsening PMS or fertility issues
✔️Chronic gut infections (SIBO, candida, H. pylori) stress adrenals → hormone dysregulation
✔️Impaired bile flow in the gut → reduces estrogen detoxification by the liver
✔️Low fiber intake → altered gut microbiome → impacts hormone metabolism

Ways to Support:

✔️Eat protein + fiber every meal
✔️Include fermented foods like sauerkraut or kefir
✔️Ditch seed oils + processed foods
✔️Support liver + bile flow with leafy greens, beets etc.
✔️Reduce or eliminate alcohol intake
✔️Stay hydrated throughout the day
✔️Work on the nervous system
✔️Reduce screen time
✔️Set circadian rhythm
✔️Practice stress reduction techniques (deep breathing, meditation)
✔️Take gentle walks daily
✔️Ensure adequate sleep 7–9 hours/night
✔️Add bone broth, gelatin, or collagen for gut lining support
✔️Try gentle yoga or stretching to stimulate digestion
✔️Eat whole nutrient-dense foods
✔️Eat 30+ plants per week

Which supports will you try? Comment below....

If you have already been doing these supports and are still struggling, book a Complimentary Consultation with me. Book here https://p.bttr.to/3IVSoJt

11/05/2025

Personal Training Sessions are back... I have decided to start taking on some 1:1 training clients again.

Sessions will be limited as I have my Nutrition Practice and clients to attend to. Sessions will be offered in Trenton.

My previous business website New Image Fitness Studio, is no longer live. Please DM me or email me at hello@gidgetovsenek.com if you are interested in training. Sorry, at this time, no Bootcamp classes will be offered.

I do still have the New Image Fitness Studio

07/22/2025

🌿 Struggling with low energy, bloating, or hormone imbalance? You’re not alone—and it’s not just “getting older.”

Hi, I’m Gidget Ovsenek, a Registered Holistic Nutritionist based locally in Brighton and Trenton. I also work with clients virtually, so regardless of your location, we can work together.

I work with women and men who feel like their body is out of balance and just aren’t getting the answers they need.

Does any of this sound familiar?

✨ You wake up tired, no matter how much you sleep
✨ Bloating, reflux, or “bathroom issues” are your norm
✨ Mood swings, PMS, or hormonal shifts are getting harder
✨ Brain fog or anxiety is creeping in more than you’d like
✨ You’ve tried cutting foods or taking supplements, but nothing sticks

If that hit close to home, I invite you to grab my FREE Digestive Relief Guide—simple, natural tools to start supporting your gut (and hormones) today.
🧡 Get it here: https://gidgetovsenek.aweb.page/digestive-relief-guide

Want to talk to someone who gets it? I offer free 20-minute consultations so we can chat about what’s going on and how I can help.

Book here: https://p.bttr.to/3IVSoJt
📍In-person in Brighton at Psychotherapy and Healing Hub & Trenton, or virtually from anywhere

💻 Learn more: www.gidgetovsenek.com
You can feel like yourself again—with the right plan and support.
Let’s get started 🌱

Are you ready to rebalance your life? Let's transform your hormones and gut health so you can get back to life. Inquire today.

07/21/2025

Are you constantly dealing with gas, bloating, or digestive upset?

Do you ever struggle with gas, bloating, acid reflux, or indigestion?

Do you feel like no matter what you eat, you’re always uncomfortable?

Has a doctor ever told you that you have IBS?... What if I told you "IBS" is NOT a diagnosis, it is actually a symptom.

Whether it's gas, bloating, constipation, reflux, diarrhea, headaches, acne, skin issues, low energy, auto-immune illness, hormonal imbalance, insulin resistance, weight gain, anxiety, depression and decreased immune system resiliency -- absolutely EVERYTHING begins within the gut.

This is exactly why I'm excited about sharing this information with you and supporting you through your gut and hormone healing journey.

If you want to take charge of your health and bring your hormones and gut back into harmony, you've got to begin by fixing your gut.

The GI MAP is a Functional Lab gut test that I use in my practice.

Gut Health testing is a functional lab test that you can obtain through a Functional Health Practitioner like myself, not your regular doctor.

It helps to provide me with more information so I can learn more about WHY you're feeling.

If this test interests you, it's crucial to partner with someone who really gets these lab results and knows exactly what your body needs when it comes to:

- Targeted protocols that work for you
- Custom supplements and herbal solutions
- Fine-tuning your nutrition for your specific body
- Showing you how your tests, and other labs connect together to give you the full story of what's happening with your health and what your symptoms are trying to tell you.

If you're sick and tired of the guessing game and ready to dive into functional testing, I'm here for you!

📞Book a Complimentary 20-minute consultation with me to discuss how I can help you, just like I have helped many others and and finally get the relief you're looking for.

🔻Book from my website www.gidgetovsenek.com