Sondra RHN

11/09/2025

🌿Gallbladder Removed?🌿 A common question 🙋🏻‍♀️

If you’ve had your gallbladder removed, and are struggling with the aftermath, including digestion issues, bloating, or discomfort after meals, I can help.

😔 It’s more common then not and it’s why I like to prevent the surgery, but there are cases where the surgery was the only option, the good news is – there’s a way to feel better post-op! ✨

My Holistic Gallbladder Support Program will be just as important if you have no gallbladder 🤯

❤️ Liver Support - With no gallbladder, we have to take extra care of that liver.

🦠 Ezymatic balance - Stomach acid, enzymes and mucosal lining all need to adapt to a lack of proper concentrated bile secretion.

🍽️ Customized Nutrition – Foods that support digestion and reduce discomfort.

💪 Lifestyle – Simple strategies to help your body adapt and thrive post-surgery.

🌱 Targeted Supplements – Natural solutions to improve digestion and absorption of fat-soluble nutrients.

No need to live with discomfort after gallbladder surgery. Let’s get you back to feeling your best! DM or email at sondrarhn@gmail.com to learn more or book a consultation. 💚

11/07/2025

It’s getting cold! 👉🏻 Protein Hot Chocolate 🍫☕️

👉🏻 Easy peasy! chocolate bone broth protein powder & 5 mushroom hot chocolate in warmed coconut milk!

🙌🏻 So good, so easy and you can get the ingredients

11/07/2025

👏🏻 Weller and I are so happy to share that I’m now accepting new clients in my holistic nutrition and naturopathic practice!

🙏🏻My approach combines 15 plus years of experience, evidence-based nutrition and natural therapies to address the root causes of imbalances, supporting optimal digestion, hormones and overall health!

🙌🏻 Reach out to me, Sondra, here on my socials or at Sondrarhn@gmail.com 🤩 I can’t wait to hear your story!

11/07/2025

👉🏻As you know at the end of August I opened up my client list for a special program. The gallbladder and digestive support program!

👉🏻A decade of experience, this program is a labour of love and the result of years perfecting my approach to supporting every client’s unique digestive needs.

👉🏻Originally I was only accepting 10 clients for this program as my hormone client list was full, but I ended up accepting 13 for the program! I’m so glad I did!

👊🏻 All 13 clients absolutely slayed their program! Not one gave up!

💪🏻 We’re talking no more gallbladder attacks, no more medication and cancelled surgeries!

👏🏻 Congratulations to my clients in sending their gallbladder disease into remission!

🙏🏻I’m so proud and honored to be trusted with your health!

09/09/2025

09/03/2025

🌿 Echinacea for Immunity 🌿

When it comes to strengthening your immune system, echinacea is a fall season must-have! 💪✨

This beautiful purple flower can be used to:

✔️ support your body’s natural defenses
✔️anti inflammatory
✔️ reduce the severity & duration of colds and flus
✔️ gives your immune system an awesome boost

🤓 All because it activates white blood cells, your first line of defence!

🤧 Echinacea works best when taken temporarily, at the first signs of a cold or as added support during flu season when germs are everywhere. 😅

🍵 You can find echinacea in many forms: teas, capsules, and tinctures. personally, i love tincture form because it’s fast-absorbing and easy to use 🌱 my favourite brand is for quality!

☀️You can pick some up at the natural health shop on stavanger drive! My favorite local spots for natural remedies.

💜Stay well this season, friends 💚

ps: i take all of my photos for these posts! 📸 this one is extra special, snapped this echinacea photo in my sister’s garden 🤩🌸

09/01/2025

🍂Happy Labour Day Newfoundland!🍂

👀 Man oh man, it’s September 1st let me tell you! There are big things in store for this fall season! Like this September is going to be bonkers!

All I say for now is,

🌱Another Gallbladder program has been posted earlier this morning!

🌱There is still a waiting list for my services. Gallbladder problems happen only in Fall and Spring, this year I can only except 10!

🌱The garden is bursting so there are so many recipes to come!

09/01/2025

🍂 Fall Gallbladder Reset 🍂

Well, Happy Monday! Happy Fall! Happy September First! And… Happy Labour Day! 🤩
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I AM SO EXCITED! I will be opening up 10 spots for another Gallbladder Support Program, starting mid-September! The last one I did was also during a seasonal change in spring!

I can say with pride! Every client in that program has NOT had a gallbladder attack or issue since my program! 🥲
⠀
🍁Fall is the perfect time to dig into the digestive system, support liver function, and give your gallbladder some well-deserved love as we set and build on our schedules and routines!
⠀
This program is for people struggling with gallbladder-related digestive issues and offers a step-by-step, natural approach to:

✔︎ Support your body with the natural process of flushing gallstones and stagnant bile for a better functioning gallbladder

✔︎ Support healthy bile flow and liver function and enzymatic activity

✔︎ Improve digestion, reduce discomfort and send those gallbladder attacks into remission

✔︎ Understand why your gallbladder is struggling in the first place
⠀
✔︎Targeted nutrition and supplementation, herbs, fasting phases, and guided protocols to support your body’s natural detox pathways
⠀
✨Perfect for anyone struggling with digestive stress, sluggish gallbladder, or gallbladder attacks!
⠀
❗️Only 10 spaces available

💼 As a multi-licensed practitioner covered by most insurance providers

📅 program begins mid-September
⠀
DM me to reserve your spot or learn more or email sondrarhn@gmail.com.

Let’s support that gallbladder so when Christmas comes, digestion will not be an issue!
⠀

08/22/2025

Sound familiar! 😒

🩸Iron Deficiency Gets Missed Far Too Often🩸Let’s talk more about it!

😮‍💨One of the most frustrating patterns I see in my practice is how often important blood work, especially iron levels, gets dismissed or completely overlooked.

👉 I can’t count how many clients come to me with blood work showing severe anemia ❗flagged in red❗, yet their doctor never even mentioned it to them. 😒 This isn’t a rare occurrence, it’s something I see in almost every female client.

⚠️ Iron is critical! It allows your body to use and transport oxygen. When your levels are low, your cells can’t get the oxygen they need.

The result?

→Constant fatigue
→Weakness and poor recovery
→Brain fog and low focus
→Menstrual abnormalities
→ Migraines
→Breathlessness during exercise

Overall, no energy to perform—or even to feel alive day to day 🫩

🤓Along with my RHN, I have two separate bloodwork analysis certifications! I know how to approach this. it’s is why looking deeper at your blood work matters to me.

😩 If you’ve been feeling exhausted, dragging through life, or told that your “blood work looks fine” even when it doesn’t, it may be time to dig deeper with an experienced holistic professional.

❗The answer is not pharmaceutical irons. These medications are well known to cause problems with the digestive system and are not absorbed well, if at all.

❗Many iron supplements are not great either, some are synthetic or coated and contain ingredients and sweeteners that are just not serving you.

🤓 I can help! Let’s look at your blood work, assess your gut function and nutrition intake and choose what approach is best for you!

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08/22/2025

✨ Wild Blueberry Chocolate Bark ✨

There’s nothing like using local Newfoundland blueberries to make a treat that’s both indulgent and nourishing 💙

Ingredients:

2 cups organic dark chocolate chips or chopped chocolate (semi-sweet,bittersweet, or unsweetened)

2 tbsp coconut oil

2–3 tbsp raw honey (to taste)

½ cup dehydrated wild blueberries (I popped mine in the oven on low for a few hours)

¼ cup fresh wild blueberries

2 tbsp h**p hearts

Pinch of flaky sea salt

Method:

Melt chocolate and coconut oil together over a double boiler (or in short bursts in the microwave). Stir until smooth.

Whisk in honey until fully combined.

Stir in dehydrated blueberries.

Pour mixture onto a parchment-lined baking sheet and spread evenly.

Sprinkle with fresh blueberries, h**p seeds, and flaky sea salt.

Chill in the fridge or freezer until set (about 30 minutes).

Break into pieces and enjoy!

💙 A perfect mix of antioxidant-rich berries, healthy fats, and a little indulgence.

08/21/2025

✨Little story time✨

🍎When I first started my holistic career, I dove deep into sports & fitness nutrition.

📕 Over the years, I’ve earned certifications in sports nutrition, anatomy & physiology, and even two bloodwork analysis certifications (one with a big focus on athletes!).

♥️This path led me to work with local athletes in gyms and training facilities. Which I loved to do! Optimizing results!

❗️What shocked me the most? How many women in strength training, boxing, and high-performance sports were running on dangerously low iron levels—and no one was addressing it. Especially in young women!

🩸Low iron doesn’t just affect performance — it impacts focus, menstruation, oxygen levels, recovery, migraines, and so much more.

❗If you’re a female athlete (or a parent of one), please make sure iron levels are checked regularly.

🚨I mysef struggled with low iron as a young woman, a holy moly did it knock me out! I have personal experience with all the avenues of addressing iron deficiency. Trust me I can save you time and money!

🤓Working with a practitioner who understands pharmaceutical iron, nutrition and iron supplementation can make a huge difference in keeping those levels healthy!

❕Let’s chat! DM or email to be added to the waiting list ❕

08/21/2025

Are you actually hydrated? 💦

Let’s chat and

Sodium, potassium, and magnesium work together to regulate water balance, support nerve and muscle function, and sharpen cognitive processes.

When these vital minerals are in sync, they empower your body to perform at its best
-boosting energy, mental clarity, and resilience against stress.

The Natural Health Shop on Stavanger Drive carries a few electrolyte brands! Can Prev, New Roots and Prairie Naturals! I recommend checking them out!

Also, replacing water filters is a must if you only have access to tap water! The Natural Health Shop also carries the Santivia water filters that I highly recommend! Water quality is a thing too!