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MellyFit Nutrition

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Toronto, ON
MellyFit Nutrition

Melissa is a Certified Nutritional Practitioner that received her Diploma from the Institute of Holi

12/22/2025

Feeling the holiday stress creeping in? 😵‍💫🎄

This time of year can feel like a lot, especially when you’re trying to stay on track with your health goals while also juggling family, work, events, buying gifts$$, and allll the festive food.

If your nervous system feels a little overwhelmed right now, here are a few gentle reminders to help you stay grounded and supported through the holidays:

✨1. Follow the 80/20 rule.
Aim to nourish your body 80% of the time with whole, nutrient-dense foods and allow room for joy and indulgence the other 20%. It’s all about balance, not perfection.

✨ 2. Breathe (seriously).
Try a few deep breaths before meals or in a quiet moment alone. It helps your body shift out of “fight or flight” and into “rest and digest.”

✨ 3. Don’t forget to move.
Even a 10-minute stretch, nature walk, yoga or kitchen dance break can release tension and reset your mindset. Movement is medicine, especially this time of year.

✨ 4. Choose calm over chaos.
Skip the extra glass of wine, the back-to-back events, or anything that feels like “too much.” This season is meant to be enjoyed, not endured.

✨ 5. Set boundaries.
Saying yes to everything often leads to burnout. It’s okay to rest, say no, and set boundaries. Your body will thank you.

💛 If you’re feeling overwhelmed, you’re not alone. This is your gentle nudge to slow down and take care of your whole self.

12/17/2025

🎄Feeling stuck on your health journey as you think about your New Year goals? You’re not alone—and the holiday hustle can make it even harder to feel like you’re making progress.

Here are 5 common reasons why you might not be seeing the progress you want:

✔️ Your Diet is High in Inflammatory Foods: consuming too much sugar, gluten, dairy, and red meat can cause inflammation in the body, leading to various health issues and hindering your progress.

✔️ You’re Chronically Stressed: our bodies are in fight or flight mode where cortisol & other stress hormones are being pumped into our system. This disrupts almost all of our body’s processes and long term can cause anxiety/depression, toxic overload, weight gain, digestive issues etc

✔️ You’re Not Moving Enough: regular physical activity is crucial for overall health. Whether strength training, walking, or yoga, staying active helps boost your metabolism, improve mood, and much more.

✔️ You’re Not Working with a Professional: guidance from a nutritionist, trainer, or health coach can make a significant difference. Professionals can help tailor a plan to your specific needs, ensuring you get the right support and advice to achieve your goals.

✔️ You have the ALL OR NOTHING mentality: your strive for perfection can be debilitating, and cause many setbacks

✨ Ready to reset in the New Year? ✨

My 7-Day Holistic Cleanse addresses all these issues and more! It’s designed to reduce inflammation, improve digestive health, manage stress, detox, and provide professional guidance, so you can feel your best—without the overwhelm.

💫 Save your spot—join the waitlist via link in bio!

12/15/2025

This is your friendly reminder that you don’t need to do it all this holiday season ✨🎄

It’s so easy to get swept up in the gifts, events, baking, hosting, wrapping (and allll the things) this time of year. But when we try to do everything, our stress goes through the roof… and suddenly we turn a little grinchy 😅🫣
That’s when the magic of the season starts to fade.

I fall into this too — I genuinely love doing all the things, but if you know me, then you know I need constant reminders to slow down. Sometimes we just need to pause, check in with ourselves, and simplify where we can. ❤️

What helps you avoid getting caught up in the holiday hustle and bustle? Share your tips below ⤵️

12/08/2025

Monday Reminder: Try these alcohol free swaps!

The holidays are here, which means cozy gatherings, festive drinks, and clinking glasses at every turn 🥂

But if you’re being more mindful about alcohol (for your digestion, liver, exercise routine, or better sleep) you’re not alone.
It can be tough to cut back this time of year, but your body will thank you for it. Here are some of my favourite nourishing swaps:
✨Mocktails, elixirs & flavoured sodas
🌿Herbal teas like ginger, peppermint, nettle or lemon balm (great for digestion + stress)
🥂Alcohol-free beverage brands I love: , , , ,

These are perfect if you’re trying to reduce alcohol intake but still want to be part of the celebration. 💛

Remember, it isn’t “all or nothing, Just cutting back is better than nothing at all. The point to remember is that moderation is key!⁠

12/03/2025

Have you ever wondered if you should be following a low FODMAP diet? 🤔

Well... it's not that straight forward.

First, lets talk about what FODMAPS are. It stands for Fermentable Oligo-, Di-, Mono-saccharides And Polyols. There are short chain carbs that are poorly absorbed in the small intestine, are prone to absorb water and ferment in the colon.

These foods reach the far end of your intestine, where most of your gut bacteria reside, instead of being absorbed into the bloodstream. Your gut bacteria then use these carbs for fuel, producing gas, bloating, stomach pain, diarrhea and constipation. Particularly in those with IBS and compromised digestion.

Low FODMAP diets can provide incredible benefits for many people with common digestive disorders, especially SIBO. There are usually 2 ways to approach this to see if a low fodmaps diet is best for you:

-Elimination diet – foods to avoid below. If you get relief, this is a good sign! But it doesn’t end there; you shouldn’t be on the diet forever. Getting to the root cause needs to be investigated.

-Breath test – SIBO Clinic Canada provides easy testing and we take care of analysis of results + through my clinic.

Some common High Fodmap Foods:

❌️ Apples, bananas, dates, watermelon, pear, PLUMS (that includes dried too)
❌️ Onions, garlic, cauliflower, cabbage, mushrooms
❌️ All Dairy
❌️ Wheat, spelt, rye, barley
❌️ Legumes, beans, chickpeas, lentils, soybeans
❌️ Honey, Sugar alcohols – xylitol, sorbitol

It’s always best to work with a Nutritionist on navigating this and ensuring you are getting the proper plan of action for your individual needs. It gets confusing really quickly!

✨ Feeling overwhelmed navigating gut symptoms and figuring out if low FODMAP is right for you? You don’t have to do it alone. Let’s get to the root of what’s going on in your gut—so you can feel better, eat with confidence, and stop second-guessing every bite.

💬 Book your free 20-minute consult and let’s chat about your digestive health, goals, and next steps.

12/01/2025

We are in the peak of cold & flu season, where many of us are getting sick with a cold that can last anywhere from 4-10 days and sometimes even longer! 🤧

Did you know that nutrient deficiency is one of the most common causes of a depressed immune system? Other factors are our emotional state, stress levels, lifestyle, germs, medical condition and cold weather. Drinking plenty of liquids such as lemon water, soups, and broths with nourishing ingredients can improve the function of our white blood cells to aid in our recovery time.

Here are my top 5 immune-boosting foods that are my go-to staples this time of year:

🌿 Turmeric – Curcumin fights inflammation and oxidative stress. I love adding it to soups or cozy golden milk lattes.

🍲 Bone broth – Comforting, hydrating, and full of gut-supporting nutrients that keep your immune system strong.

🌶️ Red bell pepper – More vitamin C than oranges?! Yes please. Chop it into soups or stir-fries for a punch of flavour and protection.

🍋 Lemon – Loaded with vitamin C to support your immune defences. Start your morning with warm lemon water.

🐟 Wild-caught fish – Think salmon and sardines for omega-3s and vitamin D, both key players in immunity and gut health.

❌ It’s equally important to remove/reduce these foods that may aggravate cold/flu symptoms such as:

-Dairy
-Sugar
-Alcohol
-Caffeine
-Red meats
-Fried foods

Your kitchen is your first line of defence—these simple foods make a powerful difference 🌟

Save this list and share it with someone who is feeling a bit under the weather 💛

11/24/2025

MEAL-PREP CHECK LIST✔️🥗

So, you had a busy weekend with zero time to meal prep? 😅 Don’t stress — it’s not too late! Here’s a simple list to help you get set for the week (whether you start today or midweek, I got you 💪)

🥣 Make a big pot of soup — use what’s in your fridge or pantry! Think lentil, chicken noodle, turkey chili, or butternut squash
🥚 Boil some eggs – for a quick breakfast or snack
🍚cook a pot of quinoa or brown rice
🍗 Forgot to defrost chicken? Toss it in the air fryer from frozen with salt + avocado oil.
🥕 Sheet pan veggies — chop whatever you have, roast with herbs and spices.
🥗 Whip up a dressing or marinade in a mason jar (tahini dressing or soy sauce marinade = easy win)

Use these to throw together quick bowls, toasts, or salads all week long — healthy eating made simple! ✨

For recipes + inspo, visit mellyfit.com/blog or check my socials 💛
Happy prepping! 🌿

11/19/2025

❄️ Gut-Loving Winter Drinks 🍵

With winter right around the corner, I’m sharing my go-to cozy drinks that I have on repeat all season long! They’re soothing for digestion, anti-inflammatory, detox-friendly, and totally bloat-free. ✨

No sugar crashes, dairy bloat, or mystery ingredients here — just warm, nourishing sips that make your gut (and mood) happy. 💚

So grab your favorite mug, get cozy, and sip on something that supports your body from the inside out. ☕💫
Save this post for your next cozy night in (or that mid-day pick-me-up)! Your gut will thank you. 🌿

Find all the recipes on my blog 👉 mellyfit.com/blog

11/17/2025

We’re constantly being sold the latest magic fix on Instagram and TikTok 💊✨ — creatine for weight loss, greens powder to replace veggies, anti-bloat supplements for gut health, collagen for glowing skin, or the idea that lifting heavy or doing Pilates will give you the “perfect” body.

But here’s the truth 👉 no supplement or workout can fix a poor diet. In my clinical practice herbs, supplements and exercise are super important, but in combination with a proper diet!

You can take creatine, but if you’re drinking excess alcohol 🍸, it’ll affect your results. You take anti-bloat pills, but if you run on caffeine+ croissants ☕🥐, your gut will still be unhappy. You can load up on collagen, but if you’re eating fast food often 🍔, your skin will keep breaking out.

I see it all the time with clients who say they’ve tried everything — when really, the missing piece is going back to the basics. 🥦
That means:
✅ Whole, balanced meals with protein, healthy fats, and complex carbs
✅ Plenty of green veggies
✅ Hydration 💧
✅ Cutting back on processed foods, refined carbs, excess sugar, alcohol, and the “fillers” that sneak into our diets

I know it sounds easier than it is (temptations are everywhere 😅), but remember — balance is key. Prioritize real food first, then layer in supplements /exercise to support that foundation.

Take a closer look at your daily choices — are there small shifts you can make today for the better? Some literal food for thought! 💭✨

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Toronto, ON

Opening Hours

Monday	9am - 4pm
Tuesday	11am - 7pm
Wednesday	9am - 4pm
Thursday	11am - 7pm
Friday	9am - 4pm

Website

http://www.mellyfit.com/

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