Spark Wellness

25/09/2025

Try these strategies:

If your kid likes fruit and vegetables, add dip made with yogurt (especially for fruit), sour cream, or mayonnaise. You could try a seed butter spread or a bean dip like hummus for vegetables. Your kid may eat the dip with a spoon which is OK. Dips provide the energy, while the fruits and vegetables have other nutritional benefits.

For sandwiches, add butter, margarine, or mayonnaise for more fat. You could add more fillings like cheese AND meat. If your kid just eats the bread, try whole-grain bread or bagels.

If you eat vegetarian meals mix some oil into mashed beans, or make a bean dip for crackers.

For smoothies, you can add full-fat Greek or Balkan yogurt for both fat and protein.

Look for whole-grain crackers. Rice cakes don’t provide a lot of energy so make sure they are paired with a dip or protein.

If your kid has a snack at recess, think about how to make their snack is easy to eat, portable, and keeps their energy up. If they like apple slices, try adding Wow Butter (from soy), seed butter like pumpkin or sunflower, or Pea Butter (made from peas, not peanuts) for more energy.

If your kid starts their lunch with the granola bar, muffin or cookie you imagined would be for dessert, think about ways to make that a better source of energy. For granola bars and baked goods look for whole grains and less sugar to avoid a quick burst of energy followed by a crash.

If you bake at home, try adding fibre with whole wheat flour or oatmeal. You can add seeds for protein and fat - I know most schools don’t allow nuts. You can add some protein powder to baking, but don’t rely too much on protein powders which are more processed foods.

Try packing a smaller lunch if your child often brings home uneaten food. They may feel overwhelmed by the quantity of food, so making a smaller, simpler lunch that requires them to make fewer choices about what to eat might be a good place to start. If they are hungry, you can, of course, add larger servings or more varieties of food.

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If you want to talk about strategies to support your child, sign up for a spot on my waitlist. Link in bio.

20/09/2025

Be gentle with yourself and your kids as everyone gets settled in the new back-to-school routine.

Taking time to regulate your nervous system will make it easier to stay flexible and present as you support your kids and yourself.

Consider whether you're nourishing your body, drinking enough water, getting enough sleep and including movement in your day.

Breathing exercises, mindfulness activities, and consensual touch (hug, holding hands, back rub) can help some people calm and regulate their nervous systems.

Other adults and children need different strategies which could be more active, or quieter, or include or exclude other people.

Running, jumping, reading, listening to or making music, art, cuddling a pet, dancing, talking, singing, laughing, laying in a dark quiet room with a weighted blanket, fidgeting or repetitive movements, journalling, being in water or nature, organizing and making plans, or video games might all be ways to help regulate your nervous system.

There isn't one right way for everyone. Experiment to find what works for you - or message me if you need some support in creating your own individualized routines that work with your brain rather than against it.

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I'm Jenna Kelland and I help women understand how chronic stress affects their physical and mental health, and I show you how to find your own vitality and resilience. Find out how we can work together - link in bio .

27/08/2025

Not ready for PSL yet? Me neither!

Try this Cucumber mint lemonade! Cool and refreshing on a hot day.

Let’s keep enjoying summer. 😎

*** Cucumber Mint Lemonade

Ingredients:
• 1 large cucumber, peeled and chopped
• 1/4 cup fresh mint leaves
• 1/2 cup freshly squeezed lemon juice (about 4-5 lemons)
• 4 cups cold water
• 2-3 tablespoons agave
syrup (to taste)
• Ice cubes
• Lemon slices and mint
sprigs for garnish

Serving Size: ~6 servings

Instructions:
1) Place the chopped cucumber and mint leaves in a blender. Add a cup of water and blend until smooth.

2) Pour the cucumber-mint blend through a fine mesh strainer into a large pitcher, pressing down to extract as much liquid as possible. Discard the pulp.

3) Add the freshly squeezed lemon juice to the pitcher. Stir in the agave syrup.

4) Pour in the remaining 3 cups of cold water and stir well to combine.

5) Fill glasses with ice cubes and pour the cucumber mint lemonade over the ice. Garnish with lemon slices and mint sprigs if desired.

Jenna Kelland(she/her) - I’m a holistic mental wellness coach who works at the intersection of mental health, self-care, nutrition & REAL LIFE. I use a neurodivergent lens to help you understand what supports your wellness, how to improve your relationship with stress and how to implement effective strategies in your life. 🧠💚🥗🍪

23/08/2025

Try this Ginger Peach Ice Tea to cool off on a hot day! 🫚+🍑+🧊=😎

Ginger Peach Iced Tea

Serving Size: ~8 servings

Ingredients:
• 4 ripe peaches, pitted and sliced
• 1-inch piece of fresh ginger, peeled and sliced
• 8 cups water
• 4 black tea bags
• 2 tablespoons maple syrup
• Ice cubes

Instructions:
1) In a large pot, bring the water to a boil. Once boiling, add the sliced ginger to the pot. Reduce the heat and let it simmer for 5 minutes to infuse the water with ginger flavor.

2) Remove the pot from heat and add the tea bags. Let them steep for about 5-7 minutes, depending on how strong you like your tea.

3) While the tea is steeping, place the sliced peaches in a blender and blend until smooth. You can also strain the peach puree if you prefer a smoother consistency.

4) Remove the tea bags and ginger slices from the pot. Stir in the peach puree and maple syrup. Mix well.

5) Allow the tea to cool to room temperature, then transfer it to a pitcher and refrigerate until thoroughly chilled.

6) Fill glasses with ice cubes and pour the ginger peach iced tea over the ice. Garnish with additional peach slices or a sprig of mint if desired.

Hi! I’m Jenna.

I’m a holistic mental wellness coach.

I operate at the intersection of mental health, self-care, nutrition and REAL LIFE.

This is what you can expect to receive in my weekly(ish) newsletter:

✔️ Strategies for managing stress and overwhelm
✔️ Evidence-based research and recommendations you can use to take care of your mental wellness
✔️ Recipes and insights that can help you use good mood foods to boost your energy – the best antidote to stress!

I’d love it if you subscribed. The link is in my profile .

Thank you!⁠

10/08/2025

12/06/2025

Watermelon & Lime Slush 🍉

This is a refreshing summer drink without any added sugar, flavour or colour!

Remember, nourishing your body should be fun and delicious! 😋

And a cool drink on a hot day helps with hydration and cooling off. 🥵🧊Great for kids.

Yes, you can make an adult version by adding alcohol.

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I'm Jenna Kelland and I help women understand how chronic stress affects their physical and mental health, and I show you how to find your own vitality and resilience. Find out how we can work together - link in bio .

02/06/2025

Do you ever lose food in the back of the fridge? 🔎

Do you ever end up buying multiple containers of the same thing because you can't find the ones you have? 💰

Have you had to deal with mouldy leftovers because you forget they were there?⁠ 🤮
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I can relate - and I'm guessing you can too.

When I talk with neurodivergent clients, especially those with executive function challenges like organization, focus and planning this is often a challenge. ⁠
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With the rising cost of food, I know reducing wasted food and cutting spending on groceries is a priority for lots of families, so I've gathered some of my favourite strategies to share. I'll focus on leftovers and fresh produce because these seem to be the biggest challenges.⁠
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I'm Jenna Kelland and I help women understand how chronic stress affects their physical and mental health, and I show you how to find your own vitality and resilience. Find out how we can work together - link in bio .⁠
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30/05/2025

RASPBERRY DARK CHOCOLATE BREAKFAST JAR

Fill a mason jar with your choice of yogurt (dairy, nut or coconut, soy)

Top with the following:
2 tablespoons of granola
1 teaspoon of cacao nibs
1 teaspoon of sliver almonds
Frozen raspberries

Variations
- alternate yogurt and toppings to create a layered parfait
- choose a higher protein yogurt or add protein powder to help with consistent energy
- flavoured yogurt often has lots of sugar added. You can add honey, fruit or another sweetener to plain yogurt and it will probably have less sugar than flavoured yogurt.

Depending on what textures and flavours you like, you can adapt this recipe. Blend the yogurt and fruit to make a smoothie bowl. Substitute your favourite toppings. Have fun and make something delicious!

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I'm Jenna Kelland. I’m a mental wellness coach and a neurodivergent mom of 3. I help women understand how chronic stress affects their physical and mental health, and I help them find strategies to support their wellness that work in their lives. Find out how we can work together - link in bio .

27/03/2025

I love my weighted blanket. Who else does?

Did you know?

Using a weighted blanket can improve sleep quality, particularly for people with anxiety, ADHD, or autism. It’s recommended that the blanket be around 15 pounds (6.8 kg), or about 10% of the user’s body weight.

PMID: 39163284

21/03/2025

Does this sound familiar? What do you want all the time, until you don’t?

Eating your comfort "samefood" is amazing... until you get sick of it 🤣😭

For those who don't know, this is super common for sensory eaters... because when certain foods give you a visceral reaction of pain or discomfort, it's just not worth trying new things.

So, you don't. You eat the same things you *know* won't trigger you... forever... or at least until you get so sick of it that you can't stomach it anymore. 😬😅

Image transcription:

WHAT DO WE WANT?
SAMEFOOD
WHEN DO WE WANT IT?
EVERY SINGLE MEAL UNTIL WE'VE RUINED IT

18/03/2025

If you give me a book and a cup of tea, I could curl up and hibernate all winter. ☕📖 But movement is essential for your body and mind—especially in colder months! ❄️

Here’s how to stay active (and actually enjoy it) this winter:

🏡 Indoor Workouts – You don’t have to brave the cold for movement! Try home workout videos, yoga, or online dance classes. I love ! If you have gym access, check out their classes—sometimes a change of scenery helps!

⛷️ Embrace Winter Sports – Skiing, skating, or even snowshoeing can be a fun way to move your body in the crisp winter air. 🏔️✨

🚶‍♀️ Layer Up & Walk – Fresh air + movement = an instant mood boost. Walk around your neighborhood or a local park. Bonus: your dog will love the snow too! 🐶❄️

🎯 Set a Goal – Having something to work towards keeps you motivated!Hitting a daily step goal, keeping up a yoga streak, or training for a spring event helps you set small, achievable targets and stay consistent.

🏊‍♀️ Try New Indoor Hobbies – Not into winter sports? No problem! Indoor rock climbing, swimming, or even trying a new exercise class keeps things exciting while keeping you warm.

👯‍♀️ Stay Social – Movement is more fun with others! Plan an active outing with a friend—like a group fitness class, a winter hike, or an indoor trampoline park for a change of pace.

🧘‍♀️ Don’t Skip Stretching – The cold makes our muscles tighter, so stretch before and after workouts to prevent injury and improve flexibility. A few minutes of gentle stretching can make a huge difference!

The key to staying active in winter? Find movement that feels good for you! It’s not about pushing through the cold—it’s about adapting to the season and making movement a part of your routine in a way that works for you. 💛

I’m Jenna Kelland, a mental wellness coach & ND mom of 3. I help ND women navigate stress, energy, and wellness in a way that actually fits their lives. 🌟Want support? Link in bio!