Gemma Health & Wellness

02/19/2026

How much protein should women aim for per meal?

A helpful, evidence-based guideline for most adult women is:
⭐
~20–30 grams of protein per meal

Why that range?
Helps stabilize blood sugar (aka: fewer “hangry gremlin” episodes)

-Supports muscle maintenance + metabolism

-Keeps you full and energized longer

-Helps hormone + immune balance

-Supports skin, hair, and recovery

And no, this is not about dieting or shrinking yourself, it’s about nourishment, blood sugar balance, muscle preservation, and metabolic health. ✨

Protein: not just for gym bros and shaker bottles. 😄

Women, especially busy, multi-tasking, soul-led, doing-all-the-things women—benefit massively from enough protein.

A simple place to start:
✨ Aim for ~20–30g of protein per meal.

Why it matters:
• More steady energy (and fewer afternoon crashes)
• Easier blood sugar balance
• Better satiety + fewer cravings
• Supports hormones + metabolism
• Helps maintain muscle as we age
• Supports hair, skin, nails + recovery
• Nourishes immune + stress resilience

What does 20–30g look like?
• ~3–4 oz chicken, turkey, fish
• 3–4 eggs (or 2 eggs + collagen/greek yogurt)
• ¾–1 cup Greek yogurt or cottage cheese
• 1 cup lentils or 1.5 cups black beans
• 1 scoop of quality protein powder (~20–25g)

Bonus tip:
Pair protein with fiber + healthy fats and your blood sugar will love you for it.

The key? Consistency over perfection.
No need for rigid tracking—just a general awareness of getting enough to feel supported and steady through your day. 💛

02/17/2026

02/15/2026

Detox Season… but let’s change the narrative. 🌿

January and February talk is always about “detoxing,” but the real overload isn’t just sugar or holiday snacks.
It is the energetic and emotional stuff we carry.

Ask yourself:
What’s been weighing on my system that isn’t physical?

Energetic congestion is real, and it can show up as:
🧠 Brain fog
😣 Emotional sensitivity
😴 Low motivation
🤯 Nervous system overload
😑 Feeling “stuck”

This is where energy medicine shines - not as a quick fix, but as a reset for the subtle systems your body relies on.

✨ How Energy Medicine Supports Whole-Body Detox:

1. Clears stagnant energy: stress, grief & survival mode can create congestion. Reiki + Energy + Chakra Clearing help release that buildup.
2. Supports the nervous system: when we shift into parasympathetic mode, healing, digestion & clarity improve.
3. Reconnects you to your intuition: when your system is regulated, decision-making gets cleaner & aligned.
4. Helps release old patterns: over-giving, burnout cycles, people-pleasing, self-sabotage and you can’t detox those with celery juice. 😉

Detox isn’t punishment — it’s alignment. ❇️

It’s about making space for who you’re becoming.

So ask yourself:
What no longer aligns with my future self?

Maybe it’s a draining relationship, a job that frays your nerves, late-night scrolling, or just the belief that exhaustion = productivity.

When you address the energetic + emotional load first, the physical side becomes so much easier.

My approach blends energy medicine + nervous system support, so your reset feels grounded, gentle & actually sustainable. 🌱

If your 2026 theme is clarity + alignment, text 250-888-7029 or DM me. ✨

02/13/2026

Attention Rossland, Trail, Castlegar & area peeps! 🌹🤗

We would like to acknowledge that we live and work on the traditional, ancestral and unceded territory of Sinixt Peoples. We make this acknowledgment to show our respect for the tmxʷulaʔxʷ (homeland), and Sinixt Nation. We feel privileged and grateful to be here, and we invite those reading this ...

02/13/2026

Friday the 13th gets such a dramatic reputation… but what if it’s actually one of the most powerful, supportive days of the year?

The number 13 has long been connected to the divine feminine, lunar cycles, and intuitive wisdom.

There are 13 moon cycles in a year and 13 phases within the feminine rhythm — making this number a symbol of creation, transformation, and deep inner knowing.🌗

Friday itself is ruled by Venus, the planet of love, beauty, nourishment, and connection.
When you combine Venus energy with the sacred number 13, you get a day that quietly invites you back into alignment with your intuition, your body, and your heart.

Instead of bad luck, think:
✨ Intuitive upgrades
✨ Energetic clearing
✨ Releasing what no longer fits
✨ Calling in aligned opportunities
✨ Reconnecting with your inner wisdom

Today is a beautiful day to:
• Set intentions
• Clear your energy or space
• Nourish your nervous system
• Trust your inner guidance
• Choose yourself (without apology)

If anything feels a little heightened, it’s not chaos — it’s movement. Old energy shifting out. New possibilities making room. ⚡️

So if you needed a sign that luck is on your side… this is it.
Friday the 13th might just be one of the most supportive days for realignment, renewal, and a little energetic magic.

Lean in. ✨💖 Michele

02/11/2026

Did you know I’m Certified in Animal Reiki & Energy Healing? 💫
I’ve had some wonderful (and PAWsitively inspiring!) sessions with both cats and dogs! 🐾

Animals live in the world of subtle energy. They don’t overthink it — they just know. When healing begins, many recognize what’s happening and soften into it. 😻

How a session works:
- I will gather a few details (name, age, characteristics + any concerns).
- Sessions can be distance-based, which often feels safest, especially for sensitive or anxious animals who prefer their own space and routine.

Animals are sovereign beings and they choose how much they receive. They’re free to roam, snooze, supervise from across the room, or curl up close. Respecting their choice is key.

They tend to notice the connection immediately. They may shift or pace for a moment, then settle… soften… sleep… or gaze peacefully. 💕

Sessions are typically 60 minutes, with time to connect before and after. 💞

Benefits may include:
• Reduced stress + deep relaxation
• Emotional + behavioural support
• Pain relief
• Immune support
• Support after surgery/injury
• Help with separation anxiety + nervous system overwhelm
• Comfort after trauma, neglect, or abuse
• Support for aging animals + chronic conditions
• Comfort during end-of-life transitions (for animal + guardian)
• Complements veterinary care + other therapies
• Can also support wildlife in nature

If you’re curious whether Reiki or energy work could support your animal’s well-being, I’d love to chat.

📩 DM to ask questions or book a session
🐶🐱 Distance & in-person sessions available (distance recommended)

Our animals deserve to feel safe, supported, and seen — energy and all. ✨

02/08/2026

✨ Energetic Blockages: When Your Body Is Asking for Flow, Not Fixing ✨

Energetic blockages aren’t a sign that something is wrong with you.
They’re often a sign that something has been held for too long.

Think of them as energetic traffic jams — nothing is broken, the flow just needs support. 🚦💫

Common signs of energetic blockages may include:

🌿 Physical -
• Persistent fatigue or heaviness
• Tight shoulders, hips, jaw, or neck
• Digestive discomfort or shallow breathing
• Repeating pain or tension in the same areas

💭 Emotional & Mental -
• Feeling stuck, flat, or emotionally numb
• Anxiety or overwhelm without a clear reason
• Racing thoughts, trouble focusing
• Old patterns replaying (on loop… with no skip button)

🌙 Energetic -
• Feeling disconnected from yourself or your intuition
• Difficulty grounding or being present
• Low creativity or motivation
• Heightened sensitivity to people or environments

How to gently clear blockages (no force required):

✨ Slow, deep breathing, especially longer exhales
✨ Gentle movement: walking, stretching, intuitive flow
✨ Energy healing & nervous system regulation
✨ Emotional release: journaling, voice, tears, truth
✨ Grounding rituals: nature, warm salt baths, nourishing food
✨ Short moments of stillness — consistency > intensity

Here’s the reframe 👇
Energetic blockages aren’t flaws.
They’re messages from a system that’s been in protection mode.

When safety returns, energy softens.
When energy flows, vitality follows.
And when vitality returns… life feels lighter, clearer, and more you. ✨

Your body isn’t asking you to do more.
It’s asking you to listen. 💛



❤️

02/07/2026

See you tomorrow! 💖
⏰10am - 5pm
📍Da Vinci Event Centre, 195 Bay St, Victoria BC
⚡️30 minute Energy Reset Treatments
ℹ️Metabolic Balance Canada program information

02/06/2026

Check it out! 🎉
Introduction To SoulCollage®
Sat, Mar 07 | Duncan BC | Crafters Lounge

https://www.crafterslounge.ca/event-details/introduction-to-soulcollage-r?utm_source=google&utm_medium=wix_google_business_profile&utm_campaign=17948069076680880751

Your SoulCollage® Deck is the Story of You.Create a unique deck of colorful, collaged SoulCollage® cards with deep personal meaning. Consult your cards, discover your inner wisdom, & find answers to life’s questions. Anyone can enjoy this fun, powerful & satisfying method.

02/06/2026

✨ Something special is unfolding at Art Soul Studio…✨

I'm so excited to be collaborating with the beautiful Kirsten Foss Numerologist for an upcoming experience that blends creativity, self-reflection, and meaningful connection.

This collaboration brings together intuitive numerology and soulful art-making in a way that feels grounding, inspiring, and deeply personal—exactly the kind of experiences we love creating here.

If you’ve been craving a moment to slow down, explore your inner world, and create something with intention, this one is for you. 💫

This is more than a class - it’s an experience designed to help you see your own patterns, both on the stone and in your life.

You’ll feel inspired, centered, and equipped with new tools for personal growth.

Date: Sunday, February 22nd
Time: 1:00 PM -3:00 PM
Location: Mystic Mandala Studio North Saanich BC
Registration: $60

Limited seats. Please book your spot below👇
https://artsoulstudio.ca/events

02/04/2026

Did you know?
Even 24 hours of reducing sugar and refined flour can shift things in your body - gently, but noticeably.

Here’s what often starts to happen ⤵️

• Stored glycogen begins to drop, releasing excess water (hello, less puffiness).
• Insulin levels calm down, making it easier for your body to access fat for fuel.
• Inflammation can start to ease which many people feel as clearer thinking and less bloat.
• Dopamine spikes from sugar start to normalize, so cravings don’t feel quite as loud.
• Your gut microbes begin to rebalance, feeding the helpful bacteria instead of the sugar-loving ones.

And that’s just day one! 😳

Now imagine what 7–10 days can do:
✨ steadier energy
✨ fewer cravings
✨ better digestion
✨ more stable mood
✨ less inflammation-driven discomfort

This isn’t about restriction or “being good.”
It’s about giving your body a short break from foods that keep it on a blood-sugar rollercoaster.

Start simple:
✔️ prioritize protein
✔️ add healthy fats
✔️ eat real, whole foods
✔️ drink more water than you think you need

Your body wants to heal - it just needs the right conditions. 💚

If you want to explore a structured, sustainable reset (without white-knuckling it), that’s exactly where personalized nutrition comes in.

There is a big difference between working with a Certified Nutrition Coach and the newest “Dr. Google” recommendations.

Sustainable changes. Real results. Nervous system support included. 😉

💚Reach out if you need support or guidance! Michele