October is Women’s Health Month and also Breast Cancer Awareness Month. In addition to tasty fall recipes, we’ve got articles covering topics such as breast health, hormone health and balancing, menopause, pregnancy and postpartum, and more from our community of holistic nutrition professionals.
A holistic approach to women’s health recognizes how physical, emotional, and spiritual well-being are interconnected. It’s more than just treating symptoms – a holistic approach to women’s health seeks to address the root causes and create a comprehensive plan for health and wellness. Here’s how holistic strategies, particularly holistic nutrition, can be helpful in the pursuit of well-being in the most common women’s health issues, such as hormonal imbalances, bone health, and breast health.
Belly fat can be frustrating, especially when it seems your habits haven’t changed. But in perimenopause, hormone shifts, stress, metabolism changes, and muscle loss can influence how your body stores fat. You may have heard to eat more protein, but this isn’t enough. In this post by Tasha Bal, R.H.N., she shares the science behind this and practical ways to start making changes.
As a practitioner, Louise works with many mid-life women who want to use nutrition to help manage their menopausal symptoms. They are typically busy so the recipes she comes up with are nutritious, easy to prepare, and can fuel themselves and their family without feeling weighed down. This Swiss Chard casserole recipe is a great family recipe, not just for midlife women, and is nutrient-dense, hearty, flavourful, and perfect for the crisp fall weather. Swiss Chard is a cruciferous veggie that can help manage excess estrogen. Recipe from Louise Carr, C.H.N.C.
Many women tend to struggle with low iron. Because our bodies cannot synthesize it, we must obtain iron from dietary sources. In this post from Stephanie Kay, R.H.N., she goes over the health benefits and common questions about iron, and 12 high-iron foods, from both animal and plant sources, to try incorporating into your diet to ensure you’re getting enough.
Your body is always communicating with you, and when we start to get hormonal imbalances, we need to pay attention. Hormones can have a dramatic impact on our body and mind. Heather Weddell, R.H.N. goes through some of the signs and how you can help support your hormones in a holistic manner.
Hormonal fluctuations lead to an array of physical and emotional challenges. You can take a holistic approach and try seed cycling to help harness the therapeutic properties of food and feel more balanced in your daily life. Learn the benefits and some delicious ways to incorporate seeds into your diet. Post from Bailey Fitzgerald, R.H.N.
As women move through perimenopause and menopause, changes in the gut microbiome may influence much more than digestion. Explore the connection between gut health and women’s health, why maintaining a healthy microbiome can become more challenging with age, and how the gut may be connected to mood, mental well-being, hot flashes, and overall quality of life. This blog takes a holistic look at practical ways to support gut health and well-being through this important stage of life.
While standard screenings like mammograms are an important piece of the puzzle, a truly holistic approach goes deeper. In this post, we break down some myths and give you some actionable holistic habits that can help support breast health.
Women’s health relies on a delicate balance of hormones, nutrients, and lifestyle factors. As women age, hormonal shifts can become more noticeable and can be linked to adrenal function. In this post, Teresa Funk, R.H.N., explores the vital role of the adrenal glands in hormone regulation, stress response, and blood sugar balance.
Strength training for women over 40 can be a powerful solution for cravings and low energy offering both physical and mental health benefits that support healthy aging. By incorporating strength training, and making thoughtful adjustments to your nutrition, you can build muscle, feel less tired, and balance blood sugar levels. This guide will show you how strength training can change your life and why it’s never too late to start.
Indulge in a cozy blend of fall flavors with warming cinnamon and sweet apple. This nourishing chia pudding helps support healthy blood sugar levels and digestion. Made with oat milk and ground flaxseed — perfect for breastfeeding mamas, but also a great source of omega-3s and fiber for anyone looking to fuel their day. Recipe from Brittany Gordon, R.H.N.
We’re in pumpkin spice season! More than just seasonal and delicious, here are 3 things you should know, including the health benefits of what makes up pumpkin spice, arguably fall’s most popular flavour.
If you’ve got any leftover pumpkin purée, this delicious casserole is a must-try recipe. It’s simple to make, full of cozy fall flavors, and packed with nutritional benefits. Perfect for a weekend brunch with friends and family — or enjoy a spoonful as a snack or even dessert! Just one dish and into the oven! Includes tips for making it sugar-free, swapping in other fruits, or taking it on the go. Recipe from Ashley Madden, C.H.N.
Hormones like ghrelin, leptin, and GLP-1 play a major role in hunger, fullness, and cravings—far beyond just willpower. In this post, we break down how they work, what impacts them, and holistic habits to help you support hunger hormones naturally.
A comforting twist on a classic dessert — this creamy, cozy rice pudding is completely dairy-free and loaded with healthy fats to support glowing skin and balanced hormones. The perfect feel-good treat for a crisp fall evening. Recipe by Sisley Killam, R.H.N.
This smoothie is loaded with nutrients and ingredients that are known to promote breast milk production. Breastfeeding moms enjoy this as is but you can also have it without the chia pudding as a light and nourishing snack. This recipe is full of vitamins, minerals, phytonutrients, protein, fiber, and healthy fats. Recipe from Mitra Shirmohammadi, R.H.N.
Sleep struggles? You’re not alone. While sleep is essential for energy, mood, and overall health, shifting hormones during perimenopause can throw it completely off track. In this post from Tasha Bal, R.H.N., she shares 7 simple, hormone-supportive tips to help you fall asleep faster, stay asleep longer, and wake up feeling more refreshed.
If you’re in your first trimester, you will have heard about the importance of eating nutrient-dense foods. But what if you are experiencing food boredom and all the foods just feel “blah”? Denise Chiriboga, R.H.N. talks from her own experience and shares some advice as a holistic nutrition practitioner and fitness professional.
Weight loss is a topic that resonates with many women. But this is a challenging topic. Allison Sherkin, R.H.N. aims to demystify the weight loss process in her blog post, offering practical advice and insights to help guide and inspire you on your journey to a healthier, happier you.
Support your adrenal health with this tasty mocktail! Chronic stress will impair your body’s ability to regulate cortisol (your stress hormone). See why these key components (vitamin c, potassium, electrolytes, and protein) can help us improve energy and boost our well-being. Learn more about how you can nourish yourself by taking care of your adrenals. Here are 3 ways to make a tasty mocktail – stirred, blended, and sparkling. Recipe from Joanna Brown, C.H.N.C.
The stress hormone has impact on all the other hormones in our body. Let’s get a high level look at how elevated cortisol levels can impact your health. PCOS, thyroid health, fertility, learn more. Post from Asher Kleiber, R.H.N. (Winnipeg Nutrition).
Are you getting enough calcium? Research shows that many of us are not, especially women! Milk isn’t the only source of calcium. Here are some other foods you can consume plus some tips. Post from Leora Barak, R.H.N.
How much do you know about perimenopause? This is the time leading up to menopause and has varied and intrusive symptoms. Luckily, small healthy adjustments to your lifestyle and nutrition can help you as you navigate this chaotic phase in your life.
CSNN Graduates have comprehensive training that focuses on science, how the body works, how everything is connected, and how nutrition and lifestyle can impact one’s overall health and wellbeing. Could your impaired digestion be affecting your hormones? Brittany Nicholson, R.H.N. talks about the connection between estrogen and your gut health in her blog post.
Our hormonal cycle affects us physically and mentally. Bailey Fitzgerald, R.H.N. shares some ways to optimize your workout to better align with your cycle and energy. By doing this, you can reap the maximum benefits of your workout as you’re not fighting against your own body and feelings. Learn to feel better overall in your fitness and your wellbeing.
Who doesn’t love a cookie? This classic treat can be made vegan, dairy-free, egg-free, and gluten-free! Lots of good things have been added into this recipe like additional protein and fibre so you can feel better. Recipe from Steffany Botchar, C.H.N.C.
Menopause can be a frustrating time for many with symptoms that can last years. It can impact your quality of life as physical, mental, and sexual health can deteriorate. Here are some holistic ways you can try to reduce symptoms and enjoy a healthy menopause.
The stress of modern-day life has led to an epidemic of hormonal imbalances resulting in low energy, mood issues and carrying extra weight. This course explains the connection between the body’s different hormones, certain health issues and the steps needed to reset the body’s hormones to get back to feeling vibrant and joyful.
Are you interested in understanding more about your hormones and how to support it with nutrition?
The Environmental Working Group Skin Deep Cosmetics Database gives you practical solutions to protect yourself and your family from everyday exposures to chemicals.
This beautiful and vibrant dish makes a great breakfast, but it’s perfect for any time of day! Make this simple and satisfying meal today. Recipe from Katie Chemij, R.H.N.
The liver is a powerhouse organ within your complex and intricately connected body. Asher Kleiber, R.H.N. talks about the important connection between the liver and women’s hormones. Learn more about how you can support liver health through nutrition and lifestyle. Article from Winnipeg Nutrition.
This bowl is healthy, warming, and also happens to be vegan; it’s perfect for the fall weather. This recipe has plenty of fibre which is good for digestion, hormones, and weight management. It also has liver-loving ingredients and other antioxidants and other supportive nutritional benefits to help you get healthy skin and happy hormones. Recipe from Sisley Killam, R.H.N.
Karla Rice, RN, BScN, C.H.N.C. sheds some light on this crucial time for new moms and what nutrients can help, and more. Learn about the holistic approach to avoiding postnatal burnout during the critical postpartum period.
This yummy recipe was developed by Marisa Ricci, C.H.N. with PMS symptoms in mind. She also talks about key ingredients that are helpful to consume around the time of your menstrual cycle and other tips to try.
This is a healthier version of a cream sauce that helps support gut and brain health. Vegan and gluten-free, this is a simple and comforting sauce to add to your recipes. Recipe from Nissrine Boufawaz, R.H.N.
Cramps suck. But this smoothie has ingredients that could help provide some comfort and help with cramps. It’s sweet and creamy with comforting flavours you’ll enjoy this fall. Recipe from Sisley Killam, R.H.N.
Gut health has a powerful effect on brain health. NeuroTrition Inc. created these brownies to help moms on their breastfeeding journey and to help them provide the best for their babies.
Samantha Rempel-Wry, R.H.N. has the perfect recipe that is cozy, simple to make, and indulgent for days when you don’t know what to make for dinner.
I’ve made it my life goal to train and educate moms, and spread the word about how and why fitness and nutrition for moms is so important for the health of themselves, their babies and their whole family.