The Wellness Reset

Meet Stacie

Registered Holistic Nutritionist, RHN,
Natural Nutrition – Clinical Practitioner, NNCP

I help you reset your energy, balance your hormones, and feel at home in your body.
My approach is simple and realistic: food-first strategies, smart supplementation, and step-by-step habit layering, so every change you make actually sticks.

When we work together, it’s a collaboration. I take the time to understand your goals, your lifestyle, and what’s realistic for you. We move at a pace that feels doable, building momentum through small, meaningful shifts that create lasting results.

In a clinical or wellness setting, I bridge the gap between medical recommendations and everyday life. I take your doctor’s guidance, lab results, and complex advice and turn them into clear, actionable steps — from meal frameworks and grocery strategies to supplement protocols and sustainable routines.

My goal is to make wellness applicable — something you can live, not just learn — so you can build real, long-term health that lasts.

Small changes. Big outcomes. Real health.

Meet Stacie

Services

Dehydration isn’t just about being “thirsty.” It’s your body quietly asking for help, in more ways than you’d think.

Water supports: ⭐️ Hormone balance (your adrenals and thyroid need hydration) ⭐️ Detox pathways (your liver and lymph use it to move waste out) ⭐️ Digestion (it’s the base for stomach acid and bile flow) ⭐️ Energy (cells can’t make ATP efficiently when you’re dry) ⭐️ Joint health (less water = more stiffness) ⭐️ Focus and mood (the brain shrinks slightly when dehydrated!)

Even if we’re walking around even 1–2% dehydrated, that’s already enough to affect metabolism, cravings, and how we feel all day long.

Start simple: → 1+ glasses before coffee → 2 L minimum daily (add a pinch of Celtic sea salt if you’re sweating or low energy) → Notice the difference in 7 days.

Let’s help our bodies function optimally.

#HydrationMatters
#DrinkYourWater
#StayHydrated
#WaterAndWellness
#HydrationHabits
#ElectrolyteBalance
#celticsaltwater

You don’t need to cut carbs to balance your blood sugar. You just need to pair them better.

Every time you eat, think: protein + fibre + healthy fat.

That simple combo slows down how quickly glucose enters your bloodstream, keeps energy steady, reduces cravings, and supports hormone balance.

If you’re feeling tired after meals, hungry an hour later, or craving sweets at night… your blood sugar is speaking to you.

Start small:
⭐️ Add avocado or nut butter to fruit.
⭐️ Pair bread with protein.
⭐️ Load your plate with colourful fibre.

Your body doesn’t want restriction, it wants balance.

#BloodSugarBalance #HolisticNutrition #FunctionalWellness #HormoneHealth #EatForEnergy #WellnessByStacie #FoodAsMedicine

Nature already built the perfect meal plan. And it changes every few months.

When we eat what’s in season, we naturally give our bodies what they need most right now.
Fall foods like squash, root vegetables, apples, and spices are grounding and rich in antioxidants that support immune health and digestion.
In summer, lighter foods like berries, cucumbers, and leafy greens help cool and hydrate us.

Seasonal eating also means fresher produce, higher nutrient content, and fewer chemicals used to keep foods “looking” fresh. It’s better for your gut, your hormones, and your energy. It also supports local farmers and sustainable growing cycles.

Seasonal eating isn’t a diet, it’s a way to reconnect to rhythm, nourishment, and nature.

#HolisticNutritionist #SeasonalEating #EatLocal #FunctionalNutrition #DigestiveHealth #HormoneHealth #WholeBodyWellness #WellnessByStacie #FoodAsMedicine

Clean eating isn’t about being perfect. It’s about giving your body what it needs to thrive.

When you focus on whole, real foods, you’re not just “eating healthy,” you’re supporting energy, digestion, hormones, and long-term wellness.

This is what I love helping my clients with: learning how to fuel their bodies in a way that feels realistic and sustainable, without overwhelm or restriction. Food should empower you, not stress you out.

⭐️ My philosophy: small, consistent changes that add up to lasting health. Because when you eat better, you feel better. And that shifts everything!

Real talk: not every meal is going to win 🏆 “most delicious + nutritious of the year.”

Sometimes it’s just: protein you like + a veggie you tolerate = done ✔️

That’s still a deposit toward your goals.
Not Instagram-pretty. Not gourmet. Just real life health.

Because consistency beats perfection every single time. 🥩🥦

#HealthyButReal #ConsistencyWins #wellnessbystacie

A wonderful friend gifted me Sarah Forte’s (@sproutedkitchen) cookbook years ago, and I still reach for it because being inspired in the kitchen never goes out of style.

This Lemon & Herb Hummus is everything I love about home cooking: fresh, real ingredients that boost nutrition and quality, minimal effort, and flavour so good that store-bought hummus will never taste the same again. Seriously.

Every time you choose whole, fresh foods, you’re not just making something tasty. You’re upgrading the nutrition and quality of what you put on your plate.

Making delicious, healthy food at home doesn’t have to be complicated, minimal effort, huge wins. Check out Sarah’s page or cookbook for the full recipe, you can thank me later!

#sproutedkitchen #realfoodmadeeasy #homemadehummus #minimalEffortBigWins #wellnessbystacie

These pumpkin cookies are a gut-friendly game changer. Soft, protein-packed, and perfect any time of day!

They’re gluten-free, fibre-rich, lightly sweetened and boosted with collagen or protein (optional), ideal for a quick snack, post-workout bite, or cozy afternoon treat.

Ingredients (makes 10)
• 2 cups gluten-free rolled oats
• 1 cup almond flour
• 1½ tsp cinnamon
• 1 tsp baking powder
• ½ tsp sea salt
• ¼ tsp ground ginger
• 1 cup unsweetened pumpkin purée
• ⅓ cup good quality honey (or pure maple syrup)
• ⅓ cup melted coconut oil
• 3 tbsp ground flax
• 4 scoops collagen peptides or 1 scoop vanilla protein powder (optional)
• 1 tsp vanilla extract
• ¼ cup dark chocolate chips (or walnuts)

Directions
Preheat oven to 350°F (175°C); line a baking sheet with unbleached parchment paper.
Mix oats, almond flour, cinnamon, baking powder, salt, and ginger.
Add pumpkin, honey, coconut oil, and vanilla; stir to form dough.
Fold in chocolate chips.
Scoop into 10 cookies (~3 tbsp each), flatten slightly.
Bake 22-24 min until golden. Cool completely—best served chilled. Really, best eaten cold.

Macros (per cookie without protein or collagen)
Calories: ~259 kcal
Protein: ~8 g
Carbs: ~24 g
Fat: ~15.6 g
Fibre: ~4.2 g

Small changes. Big outcomes. Real health.

#PumpkinCookies #HealthySnacks #GlutenFreeTreats #ProteinCookies #GutHealth #EatTheRainbow #WellnessByStacie #SmallChangesBigOutcomes #HabitStacking #HolisticNutrition #HealthyBaking #FibreFuel #CollagenCookies #FallRecipes #realhealth

Your gut doesn’t just want more fruit… it wants more variety.

Every fruit you eat is like a different “meal plan” for your gut bacteria. Each colour, fibre type, and phytonutrient feeds different beneficial microbes. This diverse microbiome is linked to better digestion, stronger immunity, steadier moods, and even healthier hormone metabolism.

When we eat the same two or three fruits all the time, we’re only feeding a narrow slice of that community. By mixing it up, you create a more resilient gut ecosystem, which means fewer digestive ups and downs, more balanced energy, and long-term wellness.

Easy ways to add diversity today:
⭐️ Swap your usual apple for kiwi, mango, or a handful of blackberries.
⭐️ Combine 2–3 colours in your snack bowl or smoothie.
⭐️ Rotate your grocery list each week, seasonal or frozen fruits work perfectly.
⭐️ Pair fruit with protein or healthy fat (like Greek yogurt & nuts) for stable blood sugar.

Gut health doesn’t have to be complicated. Sometimes it’s as simple as a new fruit on your plate.
Small changes that make your body run more efficiently from the inside out.

#eatsmarter
#HealthyGutHappyLife
#FiberAndPhytonutrients
#DiverseGut
#habitstacking

Ever heard of methylation?

Think of it as your body’s tiny on/off switch, happening billions of times a day in every one of your cells. It’s at the heart of cellular health, and when it runs smoothly, you run efficiently.
⭐️ Balances hormones
⭐️ Supports mood & brain function
⭐️ Repairs DNA
⭐️ Clears toxins
⭐️ Protects your heart

For women, healthy methylation means smoother estrogen clearance, steadier moods, and graceful hormone transitions.
For men, it regulates homocysteine for heart health, supports testosterone balance, and fuels recovery and focus.

Wellness isn’t just green smoothies and workouts, it’s understanding how your body works and giving it what it needs. Support methylation so your cells, and your whole system, can do their job well.

Ways to help:
⭐️ Fill your plate with leafy greens, beets, legumes, eggs, and salmon
⭐️ Prioritize stress management and good sleep
⭐️ Limit alcohol and ultra-processed foods
⭐️ Ask your practitioner about methylated B-vitamins or betaine if labs or symptoms suggest support

Tiny daily choices here create big wins for energy, mood, hormones, and long-term health.

#WellnessByStacie
#CellularHealth
#HolisticNutrition
#FunctionalWellness
#RootCauseHealing
#HabitStacking
#WellnessReset

Why Aloe Vera Juice?

Aloe provides another way to use nature as a tool to help heal and support the body.
It’s just one intentionally supportive tool layered into a foundation of fibre-rich meals, hydration, protein, and balanced nutrition.

I use Lily Of The Desert - Inner Fillet, a clean, high-quality option without the bitter outer leaf.

Aloe juice can:
⭐️Soothe and support digestion
⭐️Aid hydration and electrolyte balance
⭐️Improve nutrient absorption
⭐️Provide antioxidants for inflammation and skin support
⭐️Offers gentle liver and blood sugar balance

@lilyofthedesert
#foodfirst #nutrition

What we eat plays a huge role in how steady our energy, mood, and nervous system feel.
Meals don’t have to be complicated, focus on balance:
Protein to anchor blood sugar
Alkaline foods (greens, veggies, citrus) to buffer acidity
Healthy fats to keep you satisfied

⭐️ These are the same principles I use when I build personalized meal plans for clients. Not rigid rules, just real food strategies that actually fit into your life.
If you’ve noticed that food affects your energy, mood, or even anxiety, you’re not imagining it. Your body is always talking to you through these signals.
When your system tips too acidic, it pulls from your mineral reserves to buffer and restore balance. That’s why food choices matter so much. Every meal is a chance to protect your minerals, calm your nervous system, and support long-term health.

#wellnessbystacie

What Are Peptides (And Why Do They Matter)?

Peptides are short chains of amino acids. Think of them as mini proteins that act like messengers in your body. They tell your cells what to do, which makes them powerful for health and wellness.

⭐️ Why they matter:
Regulate hormones & metabolism
Support muscle repair & recovery
Encourage collagen production for skin & joints
Strengthen immune system

Your body naturally makes peptides from protein you eat. But there are a few companies creating quality peptide products in capsule form for intentional supplementation when needed. Emerging science shows how these could be used for metabolism, energy, inflammation, and repair.

⭐️ Bottom line: peptides are how your body “talks to itself.”
Support them with daily anchors like protein-forward meals, hydration, and quality rest, and stay curious as the science continues to grow.

⭐️And if you’re ready to explore peptides, you can use my code STACIEMYLONAS for savings at www.lvluphealth.com
@lvluphealth is one of the few companies offering high-quality peptides products designed to support intentional wellness protocols.

Quality always matters.

#peptides #wellnessbyStacie #holisticnutrition #nutritioncoach #wellnessjourney #healthyliving #nutritiontips #metabolismhealth #hormonehealth #recovery #longevity #collagen #healthylifestyle

Zinc doesn’t always get the spotlight, but it’s one of the hardest-working minerals in your body. It helps regulate blood sugar by supporting insulin sensitivity, which means fewer energy crashes and cravings.

Zinc is also a building block for healthy hormones - from thyroid to testosterone to estrogen - making it essential for metabolism, mood, skin, and even fertility.

⭐️ Signs you may be low: constant sugar cravings, irregular cycles, slow wound healing, frequent colds, acne or skin issues, thinning hair, or feeling like your energy never quite bounces back.

The good news? You can boost zinc naturally with foods like pumpkin seeds, beef, oysters, and chickpeas. A little zinc goes a long way when it comes to balanced energy and hormone harmony.

⭐️ Sometimes the missing piece is as simple as uncovering what your body’s really asking for.

#wellnessbystacie

Anchors. What working with a ‘nutritionist’ is like. Or at least working with this nutritionist ☺️.

Building strong foundations, one habit at a time!

#wellnessbystacie

Small habits. Big foundation.

It’s never about perfect, it’s about building momentum with your anchors. The little choices that add up:
⭐️ Start your day with minerals and hydration
⭐️ Add protein to every meal
⭐️ Eat your Brazil nuts
⭐️ Choose healthy fats
⭐️ Eat enough fiber
⭐️ Move in a way that feels good

These aren’t quick fixes, they’re anchors that hold you steady when life gets busy. One habit at a time, you’re building a solid foundation for real health.

#WellnessByStacie #HabitAnchors #habitstacking #HealthyHabits #NutritionTips #WellnessReset #HolisticHealth #ProteinFirst #HydrationGoals #HealthyFatsMatter #MovementIsMedicine

When most people think hormones + women, they think estrogen and progesterone. But testosterone matters too.

It fuels:
Muscle tone & strength
Energy & motivation
Libido & sexual health

During perimenopause, testosterone gradually declines. Low levels can leave you feeling more tired, less driven, and noticing changes in muscle or body composition.

⭐️ Nutrition and lifestyle can help support healthy testosterone:
• Protein → preserves muscle and keeps metabolism strong.
• Healthy fats (avocado, olive oil, salmon) → raw materials for hormone production.
• Iron-rich foods (red meat, lentils, spinach) → fight fatigue and support energy.
• Smart carbs (sweet potatoes, oats, legumes) → fuel strength training and protect testosterone.
• Strength training → essential during this stage. It helps maintain lean muscle, supports bone density, protects metabolism, and signals your body to keep using testosterone effectively.

⭐️ Testosterone is your fuel hormone. With the right nutrition and movement, you can keep that fire burning even through the changes of perimenopause.

⭐️ Progesterone is often called the calming hormone.
It has an important job balancing estrogen, helps you feel grounded, and supports deep, restorative sleep.

During perimenopause, progesterone steadily declines. This can leave you feeling:
More anxious or irritable
Struggling with sleep
PMS symptoms that feel stronger than before

⭐️ The good news? Nutrition can support your body in making the most of its natural progesterone.

Here’s where to focus:
Vitamin B6-rich foods (turkey, chicken, bananas, sunflower seeds) → support progesterone production.
Magnesium (pumpkin seeds, dark leafy greens, dark chocolate) → calms the nervous system and improves sleep.
Zinc (pumpkin seeds, cashews, lentils) → supports ovulation, which is key for progesterone.
Limit excess caffeine → it depletes magnesium and adds extra stress on your adrenals.

Think of progesterone as your built-in chill hormone. Small, consistent nutrition shifts help your body keep more of that calm we all desperately need.

#ProgesteroneSupport #CalmingHormone #PerimenopauseSupport #HormoneBalance #HormoneHealth #PerimenopauseNutrition #WomensWellnessJourney #NaturalHormoneSupport #HolisticHormoneHealth #PerimenopauseRelief #HormoneHealing #HolisticNutritionist #MidlifeHealth #healthyhormones

Estrogen & Nutrition

Estrogen is a powerhouse hormone. It regulates your menstrual cycle, protects your bones, and influences mood, sleep, and body temperature.

During perimenopause, estrogen doesn’t just decline… it fluctuates. These ups and downs can trigger hot flashes, night sweats, irregular periods, and breast tenderness.

⭐️ The good news? What you eat can help your body process and balance estrogen more smoothly.

Here’s where to focus:
Cruciferous veggies (broccoli, kale, cauliflower, Brussels sprouts) → support your liver in metabolizing estrogen.
Flax & chia seeds → rich in phytoestrogens that gently balance estrogen levels.
Fibre (beans, oats, leafy greens) → helps eliminate excess estrogen through digestion.
Limit sugar → sugar drives estrogen dominance and worsens symptoms.

Think of it this way: every plate is a chance to support your estrogen balance with intention.

Tomorrow, we’ll talk about Progesterone, the calming hormone that helps you sleep and feel grounded.

#PerimenopauseSupport #HormoneHealth #EstrogenBalance #PerimenopauseNutrition #HormoneSupport #WomensHealthMatters #HolisticHormoneHealth #HormoneBalanceTips #PerimenopauseRelief #WomensWellnessJourney #MidlifeHealth #NaturalHormoneSupport #HolisticNutritionist #HealthyHormones #PerimenopauseJourney

Hormone Fluctuations & Symptoms

⭐️ Why Perimenopause Feels Like a Rollercoaster

Perimenopause isn’t about hormones slowly shutting off. It’s about hormones fluctuating, rising, falling, and swinging back again. That’s why symptoms can feel so unpredictable.

Here’s how those shifts play out:
• Estrogen → helps regulate body temperature and supports sleep. When it spikes or dips, you may notice hot flashes, night sweats, breast tenderness, or disrupted sleep.
• Progesterone → naturally calms the nervous system. As it declines, irritability, anxious thoughts, and trouble sleeping can creep in.
• Testosterone → fuels motivation, energy, muscle tone, and libido. As it gradually lowers, you may feel more fatigue, less drive, or shifts in strength and body composition.

⭐️ These symptoms aren’t random, they’re your body responding to changing hormone signals. Understanding the “why” makes it easier to work with your body instead of feeling blindsided by it.

⭐️ Tomorrow, I’ll share how nutrition can help buffer these swings and support you through the transition.

#PerimenopauseSupport #WomensHealth #HormoneHealth #PerimenopauseJourney #HormoneBalance #WomensWellness #HealthyHormones #HolisticHealth #PerimenopauseRelief #menopausetransition

Let’s talk Perimenopause ⭐️

Perimenopause is the transition before menopause, when your hormones start to shift and fluctuate. It often begins in your 40s (sometimes late 30s) and can last anywhere from 4–10 years!

⭐️ Here’s what’s happening:
Estrogen swings up and down (not a steady decline)
Progesterone slowly decreases
Testosterone drops too, which can impact energy, mood, muscle tone, and libido

Because these hormones don’t fall in a straight line, symptoms can feel unpredictable. One week you’re fine, the next you’re on a rollercoaster.

⭐️Think of it as a bridge: your body is moving through a natural transition, preparing for the next phase of life.

⭐️ Over the next few days, I’ll be breaking down common symptoms and nutrition strategies to help you feel empowered through this stage.

Stay tuned, this week is all about hormones.

A Hair Tissue Mineral Analysis (HTMA) is a simple lab test that measures the mineral content of your hair. From that, we can see nutrient imbalances, heavy metal exposure, and patterns in how your body is handling stress, energy, and metabolism.

Why it’s amazing:
• Non-invasive → just a small hair sample, no needles or blood draw
• Affordable → a fraction of the cost of many functional lab tests
• Comprehensive → shows both deficiencies and excesses in key minerals like magnesium, zinc, potassium, and calcium
• Detects heavy metals → including mercury, lead, arsenic, and aluminum
• Actionable → results translate into clear nutrition, lifestyle, and supplement steps you can start immediately

Why I love it:
For so many clients, HTMA is the perfect “start here” tool. It’s a low-cost, high-value way to stop guessing about supplements and start targeting exactly what your body needs.
It’s simple, insightful, and one of my favourite foundations for building a personalized wellness plan.

⭐️ Sometimes the smartest place to start is the simplest.

#hairmineralanalysis #HTMA #holisticnutrition #functionaltesting #mineralsmatter #rootcausehealth #supplementsmart #wellnessbystacie #startwithminerals #holistichealthtips #mineraldensity #targetednutrition #wellnesshabits

Your body’s first craving in the morning isn’t coffee… it’s minerals.

When you wake up, you’ve gone hours without water. Your tank is low, and your cells are thirsty.
A pinch of minerals in that first glass? That’s like giving your body the VIP pass to hydration — water actually gets into your cells, your energy clicks on, and your digestion wakes up too.

Pro tip: Skip the plain water first thing. Go for ¼ tsp unrefined Celtic sea salt in 1L of water and see how much better you feel.

#buildingstrongfoundations #habitstacking #morninghydration #mineralwater #holisticnutrition #wellnesshabits #hydrationtips #morningroutine #drinkwater #minerals #celticsalt #electrolytes #healthyhabits #holisticliving #nutritiontips #healthylifestyle #hydrationmatters #startyourdayright #wellnessbystacie #morningritual #morningminerals #mineralizedwater #hydrationfirst #electrolytebalance #holisticwellnesstips #mineralboost #wellnessrituals

EPA vs DHA
Which Omega-3 is right for you?

Both are powerful, but they shine in different ways.
EPA is your inflammation fighter. It helps with joints, mood, and skin health.
DHA is your brain and hormone supporter. It protects memory, eye health, and keeps hormone signaling strong, especially during perimenopause and menopause.

Your body needs both, but the right balance depends on your health goals.
⭐️ High EPA for inflammation, mood, and joints
⭐️ High DHA for brain, eyes, hormones, and menopause support
⭐️ Balanced for general wellness and athletic performance

Quality matters: Look for fish oil that’s third-party tested, sustainably sourced, and in triglyceride form for best absorption.

📩 Not sure which is right for you? Send me a DM and I’ll help you match your health goals with the right omega-3.

#Omega3 #FishOilBenefits #EPA #DHA #HormoneHealth #PerimenopauseSupport #MenopauseWellness #BrainHealth #JointHealth #AntiInflammatory

Your first choice of the day tells your brain who’s in charge. You or the chaos.

The way you start your morning sets the tone for everything that follows.
When you choose to show up for yourself first thing - with a glass of water, a nourishing breakfast, a quiet moment to breathe - you’re telling your mind and body what matters today.

Consistency isn’t about doing everything perfectly. Let’s flush that unrealistic standard.

It’s about building tiny anchors that keep you steady, even when life gets messy.

Your morning is your foundation. Lay it strong, and the rest of the day stands taller.

Why habit stacking works for long-term health:

Most people try to change everything at once. New diet, new workout, new morning routine, and then wonder why it doesn’t stick.
My system flips that.

We start small with 1–2 simple, intentional habits. Get consistent. Then layer in more each week. Over time, these small shifts build on each other until they become your new normal.

Instead of burning out, you gain momentum.
Instead of starting over, you keep moving forward.
That’s where real, lasting change happens.

⭐️3 starter habits you can try today:

Drink a glass of water before your morning coffee
Add one extra serving of vegetables to your lunch
Take 3 deep breaths before starting a meal

Small steps. Big outcomes.
That’s habit stacking.

#wellnessbystacie

What is NAD+ and why does it matter?

NAD+ (short for Nicotinamide Adenine Dinucleotide) is a coenzyme that lives inside every single one of your cells.
It’s what helps turn your food into energy, literally your body’s cellular spark plug.

But it does so much more than just energy…

⭐️ NAD+ supports:
→ Mitochondrial health (your cell’s powerhouses)
→ DNA repair + healthy aging
→ Brain clarity + focus
→ Fat metabolism + blood sugar balance
→ Sleep-wake cycles + stress response

The issue?
NAD+ levels drop with age, stress, and inflammation, leading to fatigue, slower recovery, brain fog, and more.

One way to support NAD+?

I often recommend a powerful, well-formulated supplement called NMN+, a combination of nutrients that work together to rebuild, protect, and optimize NAD+ in your body:

NMN – Direct NAD+ precursor
TMG – Supports methylation + detox pathways
Pterostilbene – A brain-loving antioxidant
Apigenin – Helps preserve NAD+ from being broken down

If you’re feeling low energy even though you’re doing “everything right,” or want to support graceful aging at the cellular level, this formula is a great place to start. Quality products are important.

Curious about trying NMN+? Send me a dm! No pressure, just guidance.

#NAD #MitochondriaHealth #CellularEnergy #HealthyAging #SupplementSpotlight #NMN #HolisticHealth #WellnessByStacie #EnergySupport #longevitysupport

Your gut loves diversity.
Your hormones do too.
And this crunchy little bowl delivers both.

One of the habits I work on with my clients is plant diversity, aiming for different colours, textures, and types of fibre throughout the week. Because each fruit and veggie feeds different strains of beneficial bacteria. And when your gut microbiome is thriving, everything from digestion to hormones to energy improves.

This coleslaw has at least 5 different veggies, plus apple cider vinegar, olive oil, seeds, and nuts. All intentional ingredients that support the body and taste really good.

It doesn’t have to be complicated. It just has to be real.
And when you start making more deposits than withdrawals…
the wealth of health speaks for itself.

⭐️ Recipe (inspired by @ambitiouskitchen):

COLESLAW INGREDIENTS:
– 3 cups green cabbage, shredded
– 2 cups red cabbage, shredded
– 1 cup carrots, shredded
– ½ cup chopped cilantro
– ¼ cup green onion
– 2 tbsp pumpkin seeds
– 1 tbsp chopped almonds or walnuts

DRESSING:
– 3 tbsp apple cider vinegar
– 2 tbsp olive oil
– 2 tsp maple syrup
– 1 garlic clove pressed
– Sea salt & pepper to taste

Toss together and chill for 20+ minutes.

#HealthyHabitsDaily
#SmallStepsBigOutcomes
#NourishToFlourish
#HabitStacking
#WellnessReset
#ProgressOverPerfection

Your thyroid is small, but it needs big love. Especially when it’s stepping up to support our tired adrenals, dealing with blood sugar imbalances, gut issues, toxins, and deficiencies.

And selenium is one of the most important ways to support it.

This trace mineral helps your body turn inactive thyroid hormone (T4) into the active form (T3), which fuels your energy, metabolism, mood, and hair growth.

You don’t need much, just 1–2 Brazil nuts a day can give you what you need.

⭐️ Keep them in the fridge to prevent the oils from going rancid (they’re rich in healthy fats but spoil easily).

Bonus: Selenium also supports your immune system, hormone balance, and acts as an antioxidant.

Paired with nutrients like iodine, zinc, and vitamin E, it helps your body run smoother and feel better, naturally.

Tiny mineral. Big results.

#thyroidhealth #selenium #brazilnuts #holisticnutrition #mineralspotlight #feelbetter #hormonebalance #naturalwellness #habitstacking #nutrientdense #wellnessbystacie

Not every wellness trend is worth the hype. But some old-school rituals really do earn their place.

I’m all for finding what works for your version of health. It’s part of the fun honestly, finding and creating simple habits that support digestion, energy, and hormone balance without overcomplicating things.

One of my favourites? A quick shot of lemon juice + olive oil on an empty stomach.
Here’s why this combo has stood the test of time:

🫒 Supports digestion by gently stimulating bile flow — crucial for fat breakdown and nutrient absorption
🫒 Liver & gallbladder support – helps keep things moving and reduces sluggishness
🫒 Eases constipation – natural lubrication for the digestive tract
🫒Antioxidant-rich – nourishes your skin and fights inflammation from the inside out
🫒Alkalizing + anti-inflammatory – balances pH and soothes the gut

Sometimes it’s the simplest habits that give the biggest returns.

Your adrenals step up when your body slows the production of estrogen, progesterone, and testosterone. Your adrenal glands become your backup hormone producers.

But here’s the thing:
If your adrenals are already burned out, from stress, under-eating, poor sleep, blood sugar crashes - they struggle to keep up with the added demand.

And when the adrenals can’t carry the load, guess who steps in?
Your thyroid.
It tries to compensate, often at the expense of your metabolism, energy, and temperature regulation.

That’s why adrenal support is foundational. Not just for stress, but for your entire hormonal picture.

What to focus on:
• Blood sugar balance
• Nervous system regulation (think breathwork, sleep hygiene, gentle movement)
• Mineral-rich hydration
• Adaptogens (when appropriate)
• And nourishing your body consistently

Your body is designed to adapt. Let’s give it the support to do that well.

#hormonehealth #adrenalhealth #thyroidhealth #wellness #wellnessbystacie #holistic

One of my daily anchors? 500 mL of water first thing in the morning. Room temperature. With a little bit of Celtic salt.

Not fancy. Not complicated.
But it’s one of those things I do no matter what.
Summer chaos? Still do it.
Out of routine on holidays? Still do it.
Even when nothing else goes to plan, I do this.

Because it’s not just about hydration.
It’s about consistency.
It’s about making one small deposit in the “I’m taking care of myself” bank before the day even begins.

These daily anchors matter especially when the routine is messy.
They hold us steady.
They create momentum.
And they remind us that we don’t have to be perfect, we just need to show up.

And when you do them consistently, they become habits.

Start simple. Start with water.

#HabitStacking #WellnessAnchor #HydrationHabit #SummerWellness #RealHealth #SmallStepsBigChange #wellnessbystacie

Why Herbs Matter (and Why I Use Them in Everything)

In a tiny village, oregano is dried right on the branch, just like it’s always been.
It’s more than flavour. It’s tradition. It’s nourishment. And yes, it counts.

We often talk about veggies and protein, but herbs are real nutrition too.
They’re packed with antioxidants, minerals, and plant compounds that support digestion, immunity, and inflammation.
Even a pinch makes a difference.

So don’t save herbs just for garnish. Add them with intention.
They’re a small way to eat and feel better.

⭐️ Little additions. Big impact.

#NutritionIsMoreThanMacros
#herbsandspices #simplenutrition #holisticliving #wellnessbystacie

Better than I was yesterday.
BIG win today 🥹

It wasn’t fancy.
Just consistent.
All that hydrating, eating enough protein, showing up for workouts, even when my brain said it was too hard or that I had too many other things to do.

It wasn’t flashy to prioritize sleep hygiene, or take a few extra breaths each day.
But it added up.

Today I was faster.
And more grateful than ever for the voices that pushed me forward, and legs strong enough to make the climb.

Big high five for making yourself proud.
One step at a time.
One foot in front of the other.

#ProgressOverPerfection
#BetterThanYesterday
#KeepShowingUp
#StrongBodyStrongMind
#RunYourOwnRace
#MindfulMovement
#FuelToPerform
#HabitStacking
#HolisticFitness
#ᴡᴇʟʟɴᴇssᴊᴏᴜʀɴᴇʏ

What Is Wellness, Really?
Wellness isn’t a green smoothie or even a perfect routine.

It’s how you wake up feeling.
It’s your ability to adapt to stress.
It’s whether your energy matches your ambition.
It’s whether your body is supporting your life, or silently working against it.

In my practice, wellness means building foundations that actually hold.

Not fads.
Not extremes.
But daily deposits. Tiny shifts. Anchors.

We focus on:

⭐️ Hydration, at a cellular level
⭐️ Protein-first meals, to balance blood sugar and mood
⭐️ Trace minerals, because deficiencies can show up as cravings, fatigue, or even anxiety
⭐️ Sleep hygiene, so your body can restore, not just rest
⭐️ Morning light & breath-work, to reset your rhythm and lower cortisol
⭐️ Daily elimination, yes, it’s wellness too

Wellness is not a goal you chase.
It’s a system you build.

And when it’s in place, everything gets easier: your hormones, digestion, energy, even how you show up in your life.

#WellnessByStacie #FoundationsFirst #LongGameWellness #HolisticNutritionist

If you’ve ever wondered whether creatine is worth adding to your supplement line up, this post is for you.
⁠
Creatine isn’t just for bodybuilders anymore. It supports strength, energy, muscle tone, and even brain function.
⁠
And yes , it’s totally safe, non-hormonal, and surprisingly easy to add to your day.
⁠
I recommend it often for:
• Perimenopause & hormone shifts
• Muscle recovery & lean strength
• Brain fog & energy crashes
⁠
My favourite brands?
⭐️ Naked Creatine
⭐️ ATP Myoprime (Canadian)
⭐️ Kre-Alkalyn EFX (sensitive stomachs)
⭐️ Level Up (Crevolution)
⁠
Pro tip:
Stack creatine with your protein shake, collagen, or trace minerals. It works best when taken consistently.
⁠
#SupplementSpotlight #CreatineForWomen #WomenOver40 #HabitStacking #HolisticWellness #WellnessByStacie #MuscleAndMind #PerimenopauseSupport #EnergySupport #LevelUpCreatine #ATPMyoprime #HolisticNutritionist

Most people aren’t getting enough fibre.
And it’s one of the fastest ways to feel better, from digestion to energy to hormone balance.

Staying regular matters.
When bowel movements slow down, waste builds up, including excess hormones like estrogen.
That waste can be reabsorbed by the body, which may lead to symptoms like:
• Bloating
• Fatigue
• PMS or mood swings
• Skin issues
• Feeling heavy or sluggish

⭐️ How much fibre do you need?
• Most adults need 25–40g/day
• Many are only getting half that

Start slow, build up, and always pair fibre with hydration to keep things moving smoothly.

Easy fibre boosters:
⭐️ Ground flax or chia (1–2 tbsp/day)
⭐️ Lentils, beans, berries, and leafy greens
⭐️ Psyllium husk (great for sluggish bowels)

Fibre is a powerful anchor for your gut, blood sugar, energy, and hormones.
It’s a simple shift, but it supports big changes.

#FibreFirst #HormoneHealth #GutHealing #HolisticNutritionist #HabitStacking #TheWellnessReset #BloatingSupport #WellnessByStacie #DigestionMatters #dailyanchors

Why is my system based on habits? Because you can’t build anything unless you have a strong foundation.

We start with habits that ground you. Hydration. Nourishment. Rest.
These daily anchors build momentum. And momentum creates progress that lasts.

This is the heart of my work: helping you build a personalized wellness foundation, one habit at a time.

Whether you’re working on hormones, digestion, energy, weight, or getting stronger, we’ll create a plan that fits your life and moves you forward , without overwhelm.

We plan the work, and then work the plan. Together.

Ready to feel better in your body and build something that lasts?

Let’s work together.
Link in my bio, or DM me to get started.

#HabitStacking #TheWellnessReset #WellnessByStacie #BuildYourFoundation #DailyAnchors #HolisticNutritionist #MomentumMatters #SustainableWellness #HormoneSupport

Coffee Can Work With You, Not Against You

You don’t have to quit coffee to feel better. But you do need to understand how it affects your body, and how to build rituals that support your energy, hormones, and digestion.

Why Coffee Isn’t the Enemy:
⭐️ Rich in antioxidants (cell protection)
⭐️ Can boost focus, mood, and performance

But here’s the truth: how you drink it matters more than if you drink it.

How to Balance Your ☕️:

1. Don’t drink it on an empty stomach.
Coffee spikes cortisol. Pair it with (or time it close to) a breakfast that includes protein and healthy fats to protect blood sugar and energy levels.

2. Hydrate before you caffeinate.
Non-negotiable. A glass of water with minerals first thing helps counter coffee’s dehydrating effects and supports adrenal health.

3. Time it wisely.
The longer you wait until your first cup (30+ minutes after waking), the better for natural cortisol rhythm. Cut off by 1p.m. to protect deep sleep.

4. Keep it clean.
Skip the sugary creamers and flavour shots. Go for cinnamon, collagen, of full-fat milk if tolerated.

5. Support your minerals.
Magnesium, potassium, and sodium are easily depleted. Add leafy greens, sea salt, pumpkin seeds, or supplement when needed.

⭐️ Coffee doesn’t need to go, it just needs a little support.

If you’re tired of feeling wired, anxious, or burnt out, it might be time to rethink your coffee habits.

#CoffeeAndHormones
#BalancedWellness
#BloodSugarBalance
#HolisticNutritionist
#MorningRituals
#CaffeineWithCare
#SupportYourAdrenals
#HealthyHabitsDaily
#RootCauseWellness
#HolisticLiving
#NutritionWithIntention
#BetterNotPerfect
#RealLifeWellness
#HormoneHealthTips
#EnergySupport
#coffeewithbenefits

Why late-night snacks might be messing with your hormones…

Melatonin helps us sleep, but it also tells our pancreas to slow down insulin.
So when we eat too close to bedtime, we might not handle that meal as well, leading to higher blood sugar and more fat storage overnight.
If you’re working on balancing hormones or improving your metabolism, timing matters.

Try this:
– Eat your last meal at least 2–3 hours before bed
– Avoid screens after dinner (or wear blue light blockers)
– Keep a consistent bedtime to support your natural circadian rhythm

Your sleep and your blood sugar will thank you.

Remember consistency over perfection. We’re aiming for MOST of the time.

#hormonehealth #insulinresistance #sleepandmetabolism #habitstacking #holisticnutritionist #wellnessbystacie

Let’s talk about lunch: The forgotten meal.

Breakfast gets all the hype.
Dinner gets all the planning.
But lunch? It’s the one so many of us skip, rush through, or push off with coffee and a snack.

I’ll be honest, lunch is always my hardest meal to stay consistent with.

But I’ve noticed something:
When I do get a solid, balanced lunch in?
⭐️ I stop craving sugar in the afternoon
⭐️ My energy doesn’t crash
⭐️ I’m less snacky at night
⭐️ I feel more grounded and focused
⭐️ My body composition improves

It doesn’t have to be fancy.
Protein
Colour (think veggies or fruit)
Healthy fat
Maybe some fibre-rich carbs
That’s it.
But it matters. A lot!

If you’re feeling tired, foggy, or ravenous by 4 p.m., take a look at your lunch habits.
Ask yourself:
Did I eat enough?
Did I eat slowly?
Did I eat real food?

Let’s bring lunch back.
Not just as a break in the day, but as fuel for the rest of it.

#WellnessByStacie
#DailyWellness
#HealthyLunchIdeas
#MealConsistency
#EnergySupport
#HealthyLivingTips
#feelgoodfood

Whether it’s weight loss, hormone support, or better energy—most of my 12-week clients benefit from improving insulin sensitivity.

Because when blood sugar stabilizes, the body finally feels safe to release weight.
And that’s where the real transformation begins.

The Power of Habit Stacking
Small changes, layered over time.
⭐️ 40g protein breakfasts
⭐️ “No naked carbs” rule
⭐️ Minerals + hydration first thing in the morning
⭐️ Smart supplement support

This approach helps retrain the body to respond to insulin again.

#InsulinResistance #WeightLossSupport #HolisticNutritionist #12WeekWellness #HabitStacking #HormoneSupport #BloodSugarBalance #FunctionalNutrition #WomensHealthSupport #WellnessByStacie #realrootcausehealing

Your body needs trace minerals to function. Things like zinc, magnesium, selenium, iodine. They’re called ‘trace’ because you only need a tiny bit. But without them? Energy, digestion, hormones, all take a hit.

I love adding a pinch of Celtic sea salt to my morning water with lemon for natural electrolytes and minerals.
I also support my clients with real food sources and clean trace mineral drops when needed.

It’s one of those “invisible” upgrades that makes a real difference.

#MineralSupport #TraceMinerals #HolisticNutritionist #WellnessTips #CelticSeaSalt #EnergySupport #HormoneHealth #HydrationMatters #wellnessbystacie

Food is more than fuel.
It’s how we show love. It’s how we connect. It’s how we care.

I grew up in a home where meals meant more, and I carry that into how I eat, how I cook, and how I help others heal.

Whether you’re cooking for your family, your partner, or just yourself, do it with care.

And if someone is cooking for you, receive it with gratitude. That, too, is nourishment.

It’s not just about macros or rules. It’s about real connection — to our bodies, our stories, and each other.

#HolisticLiving #FoodAsLove #NourishYourself #GentleNutrition #WellnessByStacie

Why a B-Complex vs. Just One?

There are 8 essential B vitamins — and they all work synergistically.
Taking them together ensures proper balance and better absorption.

Especially important if you:
⭐️ Drink coffee or alcohol regularly
⭐️ Take hormonal birth control
⭐️ Eat a plant-based or low-protein diet
⭐️ Are under chronic stress 🫣
⭐️ Have gut issues

Pro Tip:
Look for methylated forms like methyl-B12 and methylfolate.
They’re better absorbed and more active in the body.

Stay balanced, stay vibrant, your body will thank you 💛

#bvitamins #supplementspotlight #holistichealth #hormonehealth #gutbrainconnection #energyboost #stresssupport #holisticnutritionist #feelgoodfromwithin #nourishtoflourish #wellnessfromwithin #naturalhormonebalance

Your gut and hormones are more connected than you think.

If you’re working on your hormones but ignoring gut health you’re missing a HUGE piece of the puzzle.

Start with these basics:
⭐️ Eat more fiber + colorful veggies
⭐️ Cut back ultra-processed foods
⭐️ Manage stress + get quality sleep
⭐️ Add in probiotics or digestive support if needed

Want a personalized plan that supports both gut and hormone balance? That’s what I do. 💛

#gutbrainconnection #hormonehealth #guthealthmatters #holisticnutrition #hormonebalance #womenswellness

When we think hormones + perimenopause, we often jump straight to estrogen and progesterone.
But there’s another key player that deserves attention, and the one that is the most overlooked for women: testosterone.

During perimenopause, testosterone begins to decline, and that can leave you feeling:

Drained of energy
Mentally foggy
Unmotivated
With low libido
Struggling to maintain muscle tone
Flat, anxious, or “not like ourselves”

How to Support Testosterone Naturally:

⭐️Prioritize protein – especially leucine-rich sources like beef, eggs, lentils, or protein powders
⭐️Lift heavy things – strength training 2–3x/week, it signals your body to keep building muscle and hormones
⭐️Check your vitamin D – it acts like a hormone and supports testosterone levels
⭐️Zinc + magnesium – found in pumpkin seeds, oysters, dark leafy greens, and quality supplements
⭐️Reduce stress – cortisol robs your sex hormones. Support your adrenals with sleep, breathwork, rest
⭐️Eat fat – hormones are made from cholesterol. Healthy fats like avocado, grass-fed butter, and olive oil help nourish them.

You don’t have to settle for feeling 🫤.

#womenshealth #hormones #hormonehealth

Estrogen and progesterone are meant to work together.

Estrogen builds, energizes, stimulates. Progesterone grounds, calms, and balances.

When progesterone starts to dip, either from perimenopause, not ovulating regularly, or high stress, those symptoms start to show up.

Estrogen is the gas, and progesterone the brakes. You need both to drive smoothly. When progesterone drops, it’s like trying to go downhill with no brakes, making you feel out of control.

The good news? There are many ways to help support progesterone naturally. With food, lifestyle, nervous system support, and targeted supplementation.

HRT is a GREAT tool, but it works best when it’s built on a solid foundation. Your habits, your food, your rhythms… they matter.

If you’re navigating perimenopause or just feel off, we can work together to bring your hormones back into balance.

DM me ‘balance’ and I’ll meet you where you’re at.

#perimenopause #hormonehealth #hormonebalance

The reason ‘why’ can be a lot of different things. Sometimes it’s to age well, to be able to sit cross-legged on the floor, to live a long and vibrant life. Sometimes it’s to look cute in a bikini, that dress, or simply walk up a flight of stairs without gasping for air.
But at this time of year, for me, it always comes down to this: 14 minutes of an uphill run, through the olive groves, in the place I spent blissful summers as a child. 14 uphill minutes, and then 15 more, downhill or on flat road in the blazing sun.
Either way it asks a lot of me. Some years I don’t train with intention. Fitness demands respect. It needs you to earn it. Other years, like this one, I remind myself that I could do hard things.

I’m counting down the days.
Feeling pretty good about the work we put in. It takes a village of accountability.
And I’m lucky (so so so lucky) to have people around me, always cheering me on (or helping me forward).

It’s ok to make yourself proud.
And it’s definitely ok to get lots of help along the way.

Wellness and community go hand in hand.
Accountability.
Showing up for yourself and for others.
Grow and celebrate.

💝

#gratefulwellness

Work smarter. Not harder ☀️

What I made today:
Beef tenderloin
Broccoli
Green beans
Sautéed peppers and onions
Farro
Chicken burgers
Zucchini
Lentil soup

#mealprep

An essential powerhouse in your supplement toolkit. Magnesium bisglycinate might be the simple boost your body needs when it feels tired, stressed, or sore.

Surprisingly, over 40% of us might be deficient.

This gentle, highly absorbable form of magnesium helps to support:
ATP production
Better sleep
Less stress & anxiety
Muscle relaxation & cramp relief
Energy production & mental focus
PMS

Bonus: Magnesium also helps activate and support other key nutrients like vitamin D, B vitamins, calcium, and vitamin K2 — making it a foundational mineral for your overall wellness.

Let’s work smarter, not harder 🤓

#MagnesiumBisglycinate #SupplementSpotlight #HolisticHealth #WellnessJourney #BetterSleep #StressSupport #NaturalSupplements

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Your Road To Wellness Starts Here

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Why Naturopathy

What Is Holistic Nutrition?

Holistic nutrition is all about treating your body like the beautifully complex system it is—where mind, body, and spirit are all part of the wellness puzzle. It’s not just about what you eat—it’s about your lifestyle, your mood, your sleep, your stress, your genes, and even your environment. By looking at the whole picture, we create a game plan that supports everything from smooth digestion and steady energy to glowing skin, balanced weight, and a calm mind. Think of it as wellness that actually fits your life—not just another one-size-fits-all approach.

Healthy Digestion

Eating the right foods—and doing it mindfully—can work wonders for your digestion, helping your body absorb nutrients more effectively and boosting your overall well-being.

Sustained Energy

Our holistic approach focuses on balancing macronutrients and optimizing energy levels, helping you combat fatigue and maintain vitality throughout the day.

Gentle Detoxification

We emphasize gentle, natural methods to support the body's detoxification processes, promoting a healthy internal environment and vitality.

Weight Management

Our holistic approach to weight management focuses on sustainable and realistic lifestyle changes, promoting a healthy relationship with food and long-term weight balance.

Stress Management

Nutrition plays a vital role in managing stress levels and promoting emotional well-being. Our holistic approach addresses the mind-body connection for lasting stress relief.

The Wellness Reset

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Meet Stacie

Registered Holistic Nutritionist, RHN, Natural Nutrition – Clinical Practitioner, NNCP

​

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Your Road To Wellness Starts Here

Discovery Call (Zoom or By Phone)

Reset Roadmap

The Mini Reset

The Complete Wellness Reset

Hair Tissue Mineral Analysis + Results

Health Coaching

Follow-Up Protocol for Existing Clients

Results - Presentation Appointment

What Is Holistic Nutrition?

Healthy Digestion

Sustained Energy

Gentle Detoxification

Weight Management

Stress Management

Registered Holistic Nutritionist, RHN,
Natural Nutrition – Clinical Practitioner, NNCP