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NutriTam, Red Deer, AB (2025)

11/13/2025

Feeling sluggish, bloated, or just off your routine? 🍂

You don’t need another strict plan—you need a reset.

The Fall 5-Day Reset is simple, flexible, and designed to help you feel lighter and clearer—without juice cleanses or endless restrictions.

✨ Early bird pricing ends November 21, sign up ASAP!!
Comment RESET ⬇️ and I will send you the sign up link.

11/13/2025

That feeling like a meal is just…sitting there. Sometimes it’s not the ingredients that are working against you, but the pace and presence around the plate. Here’s what it can look like to support digestion through how you eat, not just what you eat.

1. Take time to chew
If you’re halfway through dinner before realizing you haven’t really tasted it, you’re not alone. Chewing is where digestion actually begins. When you pause between bites and break food down slowly, your body doesn’t have to play catch-up later. Less pressure on your stomach, less chance of that heavy-after feeling.

2. Step away from your screen
Even a good podcast can make you miss your body’s signals. Eating without distraction allows your nervous system to register the meal, and helps you notice when you’re truly full, not just done chewing. It sounds simple, but the shift in how food feels can be surprisingly noticeable.

3. Hydrate between meals
Sipping water throughout the day helps your system stay fluid, but drinking large amounts right before or during meals can dilute the stomach acid your body relies on to break things down. If your digestion feels off, try spacing your hydration out more evenly.

4. Keep portions comfortable
There’s no prize for cleaning your plate when your body’s already full. Smaller, balanced meals often feel better afterward -- especially if you tend to eat quickly, under stress, or on the go.

5. Fold in fermented foods
You don’t need a whole fridge full of probiotics, but adding something like sauerkraut, plain yogurt, or miso occasionally can help maintain the microbial diversity that supports digestion in the long run.

6. Pay attention to stress
Tense shoulders. Tight belly. A racing mind. When stress is high, digestion slows. Practices like walking after dinner or taking five minutes to exhale before a meal won’t fix everything, but they can help your system stay in a state that supports digestion.

7. Move regularly
A body in motion keeps things moving internally, too. Even gentle activity like stretching or walking can help stimulate digestion -- especially when done consistently.

Sometimes the shift isn’t what you’re eating, but how you’re engaging with the moment around it.

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11/11/2025

🍁 It’s here! The Fall 5-Day Reset is your chance to reset before the holidays. In just 5 days, you’ll feel lighter, more energized, and back on track with simple, delicious meals that celebrate the flavors of fall.

No dieting. No deprivation. Just real food and real results.
Early bird pricing just $47!!

👉 Join us November 24! Comment Reset below ⬇️ and I will send you the sign up link.

11/08/2025

Your kidneys are constantly working in the background, filtering about 50 gallons (roughly 189 L) of blood a day -- roughly the full volume of your blood every half hour, according to the National Kidney Foundation. But subtle signs, like fluid retention, fatigue, and mental fog, can sometimes signal that these quiet organs could use some support.

Here are three ways to care for them through simple, everyday choices:

1. Drink water with attention, not pressure.
Kidneys depend on fluid to clear waste efficiently, but there’s a difference between staying hydrated and pushing past your body’s natural rhythm. If your urine is a pale straw color, that’s usually a good indicator that your fluid intake is on track. For some people, that’s six glasses. For others, more or less, depending on weather, movement, and metabolic needs. The goal isn’t to hit a magic number, but to stay tuned in.

2. Let your meals lighten the load.
Kidney-friendly eating doesn’t require a restrictive overhaul. What helps most is building meals that ease inflammation and reduce metabolic strain. Think more of the foods that support your system over time -- berries tossed into breakfast, a handful of greens with lunch, roasted vegetables paired with fish at dinner. Less packaged sodium, fewer processed meats, and a gentler approach to protein overall can give your kidneys the room they need to function well.

3. Keep your body in motion—even gently.
Movement supports the organs by regulating blood sugar, balancing pressure, and keeping circulation strong. A walk after a meal, stretching while your tea steeps, dancing while the oven preheats -- small moments of motion add up. And they help move more than just your muscles.

Your kidneys aren’t loud. They won’t send sharp signals like a sore back or a pulled muscle. But when they’re supported, there’s often a soft shift -- less puffiness in the face, more clarity in the head, a steadier kind of energy.

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11/07/2025

Dragging through the morning might seem like a caffeine problem, a sleep issue, or just a busy schedule catching up with you. But often, it’s something quieter, like how your body’s been asked to run without fuel.

Here’s how skipping your first meal can quietly affect your energy, focus, and rhythm, and what to consider instead.

1. Morning depletion is real.
By the time you wake up, your system has already burned through its overnight stores of accessible energy. When there’s nothing incoming, your body taps into reserves in ways that often feel like sluggish thinking, irritability, or that specific kind of tired that coffee doesn’t fix.

2. Blood sugar takes the hit later.
Missing that first meal doesn’t mean your body just powers through. It means your blood sugar is more likely to spike after lunch or crash mid-afternoon, creating a cycle of craving, reactivity, and uneven focus that’s hard to stabilize once it starts.

3. The consequences don’t show up right away.
It might feel manageable in the moment, but the ripple effects build. Evening fatigue that turns into wired exhaustion. Sleep that’s less restorative. A body that doesn’t quite trust food will arrive when it’s needed.

4. A supportive breakfast doesn’t have to be elaborate.
It could be a soft-boiled egg with sourdough and olive oil. A warm bowl of oats with chia, cinnamon, and something creamy. The point is nourishment that’s steadying.

5. The goal is consistency that feels doable.
Especially if mornings feel rushed or unpredictable, having one or two go-to meals you can prep half-asleep makes a difference.

Choosing to eat in the morning isn’t just about metabolism or nutrition theory. It’s a way of saying, early in the day, that your energy matters, and that your body doesn’t have to earn its care by running on empty.

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11/06/2025

When bile flows the way it’s meant to, digestion feels smoother. There’s a quiet sense of ease after meals, rather than the lingering weight or fog.

Bile is made in the liver and stored in the gallbladder, and it plays a behind-the-scenes role in breaking down fats, moving waste, and absorbing key nutrients like vitamins A, D, E, and K. When it gets sluggish, you may feel it in ways that are hard to name. A heavy belly. A dull skin tone. A kind of fatigue that doesn’t match your output.

Here are some of the foods I lean on when I want to support bile flow:

1. Bitter greens 🥬
A handful of arugula tossed with olive oil. Swiss chard stirred into soup. The bitter flavor nudges the liver and gallbladder into gear.

2. Beets
Roasted (my favourite!), grated raw, or blended into a smoothie. Beets are rich in betaine, which helps the liver thin and move bile more effectively.

3. Lemons and limes 🍋🍋‍🟩
Squeezed into warm water first thing in the morning or over greens at dinner. Their natural acidity can help loosen bile that’s thickened or slow to move.

4. Artichokes
Steamed or marinated, artichokes have a long history of supporting both bile production and overall liver tone.

5. Egg yolks
Soft-boiled, scrambled, or folded into a bowl of rice. Yolks are rich in choline, a nutrient your liver uses to make bile in the first place.

6. Warming spices
Ginger grated into tea. Turmeric stirred into lentils. Cinnamon over baked apples. These spices gently wake up the digestive fire and support flow.

7. Prebiotic-rich vegetables 🫜
Radishes sliced into salads. Garlic simmered in broth. Asparagus roasted with lemon.

These foods feed your gut microbiome, which can, in turn, support healthy bile signaling.

🍁My Fall 5-day Reset program has recipes that help support our liver. Save the date November 24! Hit that follow button so you don’t miss out 😊

11/05/2025

📣 Save the date 📆 Fall Reset November 24

11/05/2025

Melatonin isn’t just a sleep hormone; it’s a regulator of your body’s rhythms. It reacts to factors like light, food timing, stress signals, and various subtle cues in your environment. When melatonin production is disrupted, getting to sleep becomes more difficult, and even a full night of sleep may not leave you feeling refreshed.

If you’ve been having trouble winding down, waking up at 3 a.m. regularly, or feeling groggy despite a full night’s sleep, consider these gentle adjustments to support your body’s natural melatonin production without adding anything to your medicine cabinet:

1. Start your mornings with natural light.
Step outside within an hour of waking up. Even on cloudy days, exposure to natural light informs your brain that it's daytime, helping to regulate when you feel ready for sleep later. Staying indoors all day can disrupt melatonin production.

2. Reduce noise as well as light.
Melatonin levels increase when your body senses a reduction in stimulation. This means creating a calming environment in the hour before bed. Opt for warm lamps instead of harsh overhead lights, lower the volume of sounds around you, and avoid having the TV on just for background noise. Your environment should reflect the tranquility your nervous system craves.

3. Let your last meal provide closure.
Late-night snacking, especially when done mindlessly or emotionally, can confuse your body. It keeps your digestive system active and may delay the release of melatonin. Aim to have your final meal or snack at least a couple of hours before bed to allow your body to prepare for rest without additional tasks.

4. Manage your blood sugar during the day.
Significant spikes and crashes in blood sugar can disrupt melatonin's rhythm. If you often skip meals or rely on caffeine and carbohydrates to get through the day, it might put your body in a stressed state by night. Focus on consistent, grounding meals, particularly those high in protein and healthy fats, to help stabilize your energy.

5. Give your mind a place to settle.
Mental overload doesn’t stop just because you turn off the lights. Engage in a slow evening walk, journal in bed, or simply articulate what's on your mind to help your body transition to rest. The goal isn’t to clear your thoughts entirely but to create a sense of safety for rest.

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10/31/2025

Carbohydrates are not the enemy. However, your hormones are influenced by how you consume them throughout the day. When your blood sugar spikes too quickly, your body compensates first with insulin and then often with cortisol. Over time, this back-and-forth can create tension that your system must work hard to manage.

Here’s how to eat carbohydrates in a way that supports steadier energy, better mood regulation, and less hormonal chaos:

1. Pair them with grounding nutrients.
Instead of consuming carbohydrates on their own, combine them with protein and fat. This helps them move through your system more slowly. For example, a slice of sourdough bread topped with eggs and avocado affects your body differently than a slice with jam. The combination changes how your body processes the food, impacting how full you feel, how soon you experience a crash, and how your insulin reacts.

2. Time them according to your nervous system needs.
Your body handles carbohydrates best when it is not under stress. If your morning is hectic, wait until you’ve eaten something stabilizing before reaching for a muffin or fruit. In the late afternoon, when cortisol levels dip and you might instinctively reach for sugar, pay attention. You may need more balanced carbohydrates at lunch or earlier in the day to avoid that 4 p.m. crash.

3. Focus on texture and satisfaction, not just macros.
Carbohydrates that feel comforting can be just as important as those that meet nutritional standards. For instance, a roasted sweet potato with ghee and sea salt may benefit your nervous system more than a low-carb snack bar. When your body feels soothed and nourished, your hormones often respond positively.

4. Make room for them in the evening.
Consuming quality carbohydrates at dinner, like roasted root vegetables, rice cooked in broth, or lentils, can support melatonin production and help you sleep more soundly. This is especially important if you experience anxiety or restlessness at night; such nourishment signals your system that it’s okay to relax.

Carbohydrates do not work against your hormones when they are part of a balanced and thoughtful approach. The key is not restriction, but attunement -- understanding when your body genuinely benefits from them and what additional foods can help create a more gentle experience.

10/30/2025

There are weeks when I lack the energy to plan meals, but I still want my food to feel good in my body -- nourishing, layered, and a little alive. These three jars quietly assist with that.

Each jar serves a different purpose, and together they make even the most haphazard meal feel thoughtful and considered.

Jar 1: The Everyday Elixir
This one lives at the front of the fridge. A light vinaigrette made with olive oil, apple cider vinegar, a spoonful of mustard, and either lemon or shallot. It’s not just for salads. I drizzle it on roasted veggies, cooked lentils, or leftover chicken to wake up a tired meal. The vinegar and healthy fat combo helps your body absorb fat-soluble vitamins like A, D, E, and K—nutrients that don’t get much airtime but do a lot behind the scenes.

Jar 2: The Creamy Comfort
This jar is for texture and nourishment. I blend Greek yogurt or tahini with herbs, garlic, lemon, or avocado. It’s grounding and versatile - just as good on a grain bowl as it is swirled into soup or used as a dip. The probiotics, fiber, and healthy fats in this jar quietly support gut health and keep meals satisfying without being heavy.

Jar 3: The Bold Finisher
This is your flavor bomb. A smoky chipotle drizzle, herby chimichurri, or zesty green sauce made with cilantro, garlic, and olive oil. I lean on this when the meal is simple but I still want it to feel exciting. It’s also where I sneak in nutrient-dense ingredients like parsley (hello, minerals) or pumpkin seeds (zinc, magnesium).

I don’t always cook. But when these are made, I have enough to build from. They turn whatever’s left in the fridge into something I actually want to eat.

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10/29/2025

When my thoughts are racing and my shoulders feel tense for no apparent reason, or when I just can’t seem to shake off that wired yet worn-out feeling, I’ve found it really helpful to begin with my breath. It’s something I can connect with, even when I don’t have the words to express what I’m feeling.

These are three approaches I come back to when I need to create a small shift:

1. A square rhythm to steady the edges
Inhale to a quiet count of four. Pause. Exhale for the same length. Pause again. The structure isn’t rigid, it’s more of a frame that holds attention. After a minute or so, I often notice my jaw isn’t clenched anymore. My gaze softens. There’s space again between thoughts.

2. A double inhale, then a full release
I take one deep inhale through my nose, then add a short second sip of air at the top. Then I exhale slowly, letting it spill out through my mouth. This one works best when I’m holding tension without realizing it. Something about that second inhale seems to catch the tightness. The long exhale does the rest.

3. A longer out-breath to meet what feels stuck
I inhale gently to a count of four, hold for seven, then exhale over eight counts. If I do two or three rounds without trying to perfect it, I usually notice my thoughts slowing. It helps when I’m trying to wind down, but my body hasn’t gotten the message yet.

I use them like small anchors. Sometimes I do just one round while waiting for the oven to heat up. Other times, I sit with them longer, especially when my mind feels scattered and I want something steady to return to.

The breath is always there, but sometimes it takes a rhythm like this to remind the rest of me that it’s safe to land

10/27/2025

The cooking oils we select do more than enhance flavor; they have a significant impact on our bodies. Some oils assist digestion and support hormonal balance, helping us manage busy weeks with ease. In contrast, other oils can accumulate and disrupt our well-being, reminding us that our choices influence our health beyond the kitchen.

These are the three I keep on hand, and the few I’ve let go of over time.

1. Extra Virgin Olive Oil
This one earns its place daily. I use it for dressings, for low-heat cooking, or drizzled over something that needs a little something extra. Cold-pressed, antioxidant-rich, and deeply familiar, it works alongside the body -- especially when it comes to absorbing those quieter vitamins like A, D, E, and K. It tastes delicious too.

2. Avocado Oil
When the heat gets higher, like with sheet pan dinners, sautéed veggies, anything that sizzles, this is what I reach for. The smoke point is reliable, and the texture stays clean. It holds vitamin E, supports cell membranes, and doesn’t leave meals feeling heavy.

3. Toasted Sesame Oil
I don’t cook with this one. I finish with it. A spoonful over a bowl of rice, stir-fried greens, or cooked chicken shifts the whole experience. It’s earthy, grounding, and layered with subtle nutrients that don’t need a spotlight to do their work.

And the ones that have slowly faded to the back of the cupboard:

-Canola, Soy, and Corn Oils
They tend to come from extraction methods that strip more than they offer. High omega-6 content without balance can quietly layer on inflammation when used often.

-Refined Sunflower and Safflower Oils
Unless they’re specifically high-oleic, they don’t hold up well to heat and can leave more burden than benefit.

-Palm Oil
Beyond environmental concerns, it often shows up in a highly refined form. The structure doesn’t sit well with how most modern bodies are already navigating stress.

➡️ Follow me for more easy nutrition tips and swaps!

NutriTam

11/13/2025

11/13/2025

11/11/2025

11/08/2025

11/07/2025

11/06/2025

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