Sandy K Nutrition

I have always been about balanced living since I started my business. This is important to my brand and what I am about - especially in midlife - for optimal health in body and mind. I want to show women that just because our bodies might be changing, doesn't mean we need to strive for perfection or go to extremes. Balanced living isn't just about food - it's really about everything you do! I incorporate so many different things into my life - why? Because I don’t want to ...age just "well", but age AMAZING. Changing many smaller elements within your life can seem overwhelming - so of course I'm going to say work with a holistic health practitioner who gets it. And even though I am called a holistic nutritionist, my expertise and training goes way beyond just food. I've comprised this little list to help you get started. And yes, it’s just a start to help you on your way to feeling your balance in your life. If you need help, please reach out to me. I do one-hour consultations and I work with clients on a deeper level for 3 months. DM me today or send me a message [email protected]. Let's do this!

Layered Croatian Stew This is an age-old Croatian recipe where you take all the vegetables you have in your fridge and lots of cabbage, and cook everything slow and low for a very long time over a 3 hour period. This stew is mostly about the veg, and really there is not a lot of meat as compared to the vegetables. You’ll definitely be able to eat this hearty stew for a few days as it makes a generous amount. ... I talk about "warming" meals. It's been very cold in Toronto lately and this is a perfect warming meal. Ingredients: 1 rack organic pasture raised pork back ribs. 1 medium onion chopped 1 rib celery chopped 6 cloves garlic finely minced 1/2 cup chopped carrots 1 cup of chopped green beans 1 bunch of chopped asparagus 8-10 large cremini mushrooms thinly sliced 1/2 large head of cabbage chopped 1 head of Savoy cabbage chopped 3 large Yukon gold potatoes sliced 1/2 cup any tomato sauce of your choice (I use passata) Approx 2 cups of bone broth Salt & pepper to taste 2 tbsp Avocado oil Freshly chopped parsley Method for Instant Pot: Turn on Instant Pot on saute and add avocado oil to the bottom. Cut ribs into individual ribs. Salt and pepper both sides and sear all sides on sauté feature in Instant Pot. Remove and set aside on a plate. In your Instant pot, add in the chopped onion and saute for a couple of minutes. Add in garlic and ensure doesn’t burn. Add in the tomato sauce. Add in 1 cup of the bone broth. Add in the seasoned & seared ribs along the bottom of Instant Pot. Now layer all the rest of the veggies on top. Pour remaining bone broth in and add sliced potatoes along on the top. Salt and pepper the top. Cook on high pressure for 35 minutes. Or you can cook stovetop at a slow boil for 3 hours. Enjoy. This is a hearty one. #healthystew #holisticnutritionist #glutenfreerecipes #sandyknutrition #wellnesswednesdays

This is me visiting my grandparent's farm in Croatia at about age 11 or 12 (yes I was always short and those socks ). My mom is on the left, my uncle on the right and my grandmother is in the background. This is how we washed our hands. No running water in the home. The home had 2 rooms and a balcony where there was an outhouse. My dad grew up similar except poorer. As a child, he would sometimes sleep in the barn with the cows and horses because the hay was warm and com...fy. Hand sanitizer??. Germs were a part of you back on the farm. Bacteria, fungus and vir$*s makes up your microbiome. It’s on your skin. It’s literally everywhere. The more you are exposed to, the more your gut creates defences against any dangerous pathogens it comes across. Food allergies were almost non-existent in the 1970's. Autoimmune disease was very rare if in existence at all. Dementia and Alzheimer's cases - unusual. Our elders were wise until the day they died and we respected them for their life experiences. The point of this post. 1. Germs, dirt, bacteria are good. While right now we are sanitizing like crazy, we need to keep in mind that we are killing the very thing that we are afraid of AND everything that is actually keeping us alive and healthy. 2. The more we go back to how things used to be - no gmo's, no glyphosate or dangerous pesticides, regenerative farming and agriculture, non-toxic cleaning chemicals and personal care products etc, - the less disease we will see. The healthier our aging can be. I want to age well. I want to be that elder that those will come to for wisdom and advise. We now live in a world where it will take more work than ever to achieve this and it will be about the COLLECTIVE things you do to get there. Who is with me? Comment below. And if you need help and don't know where and how to start, send me a DM or an email [email protected]. Let's work on it together. #agingbackwards #oldendays #everythingoldisnewagain #regenerativefarming #healthymicrobiome #wisernotolder #healtheducator

Episode 47 is out! Spermidine: What Is It and How Can It Help With Aging. Leslie Kenny sat down with me today to talk all things #spermidine. She is the CEO and Founder of Oxford Healthspan - a company created for the purpose of bringing healthy aging products to the market tagged here @primeadine @lesliesnewprime. I am excited to bring knowledge of this novel supplement to you as I know most of you will not have even heard of it. You'll have to listen to find out all abo...ut it! Leslie has provided my listeners with a fabulous discount of 15% - use code "SANDYK15" at checkout when you purchase your own @primeadine spermidine. NOTE - this product is not for those with celiac disease or severe wheat allergy as it contains wheat germ. This podcast is intended for educational purposes only. When seeking medical advice, see your own practitioner. I am still running my Amazon $100 gift card draw! Please subscribe, rate & review (with a few kind words) to be entered into the draw and send me an email [email protected] to let me know you've done this. #womenshealthmatters #biohackingsecrets #biohackinglife #womenafter40 #womenover40 #womenover50 #biohackingtips #agingwell #midlife #ageisjustanumber #agingbackwards #holistichealthpractitioner #sandyknutrition #podcaster #wellnesspodcast #newpodcastalert #newpodcastepisode #podcastersoninstagram #podcastersofinstagram #femalepodcasts #femalepodcasters #alternativehealth #alternativehealthcare #healthpodcast #biohackers #thrivingnotsurviving #healthandwellness #agedoesntmatter #balancedlife

About me- Just turned 51 this year and I'm a Capricorn - any other Caps here? Huge believer in all things spiritual & energy - I gravitate to what resonates with me. Don't care your religion - just be a good person.... Love Feng Shui. To all my Asian friends out there Gong hei fat choy as today is Chinese New Year! Education - English Literature degree and college diploma in holistic nutrition. I can be over-the-top passionate about things. My passion is my driver. I have a strong desire to share my knowledge with anyone who wants to age healthfully & gracefully. I LOVE to share! Myself, my daughter and both my parents have had cancer. I am not into the whole f%*k cancer thing, or identify it as MY cancer - not mine, never was. It's a thing. It happened. I learned from it. I share my knowledge now. I do anything for my family. They are my number 1 over everything else. 1st generation Canadian. My parents are Croatian & immigrated to Canada. I've learned hard work, dedication, family and so much more from them. I absolutely LOVE to cook and that I owe to my mama. I am sensitive and an empath. When someone is hurt I actually feel their suffering with an almost painful feeling in the back of my thighs. Strong tendency to over-ruminate and struggle with high cortisol. I do everything holistically to manage this because we all know stress is the worst. I’m a Podcaster - just hit 1 year of my podcast and have put out 50 episodes. Sandy K Nutrition Health & Lifestyle Queen @sandykpodcast. This podcast is for all things alternative health & aging well over 40. I’ll do almost anything to stay healthy and age well, but know there are no guarantees in life. I love to have FUN and believe in balanced living. I don’t always eat perfect. I enjoy a few drinks now & again too! My body - not perfect. BUT I do live healthy and work out 80/20 rule. I only take on a certain number of clients because I dedicate so much time to each individual. No group programs here. I want to make a positive impact on this world. Period. Tell me about you or ask me your burning wellness questions.

I just finished writing an article (out soon!) all about self-awareness. And really I'm teasing when I use the term "dumbass" because IT'S NOT ALWAYS OUR FAULT for not addressing issues until it's too late. Our society, our conventional methods, have taught us to suck it up, to ignore, to mask, to dismiss, or we are told IT'S NORMAL WHEN IT'S NOT. We come out of doctor's offices with scripts that don't address the root cause on WHY the issue is happening in the first place.... Or we are told our lab results are "normal" even though we don't feel normal. Let me give you a couple of examples. Extreme hot flashes during menopause. Common. Not normal. Some transition during menopause IS normal AND common. Severe or more sudden onset of anxiety during perimenopause. Not normal. Somewhat common. Those are just a couple of examples. The universe, as well as the intelligence of our bodies will tell us when something isn't right, so if we listen, we won't keep getting in the same situations over and over again. Do you find yourself in similar sh#@ty situations over and over? Do you find you get one symptom, ignore or mask it, and then get another or have that symptom come back more intensely? If you experience symptoms that don't go away, they don't make you feel great, and/or they concern you - it's not normal and don't ignore it. Let's alleviate those symptoms. Send me a DM to connect or email me [email protected] for a free wellness chat. #wellnesslifestyle #wellnesstips #wellnessexpert #perimenopause #perimenopausehealth #menopause #menopausesymptoms #menopauserelief #menopausehealth #menopausematters #menopauseawareness #midlifewomen #midlifecrisis #midlife #womenover40 #womenover50 #womenempowerment #hormonesmatter #holistichealthpractitioner #holisticnutritionist #womenshormones #womenshealthmatters #symptoms #rootcauseanalysis #thyroidhealth #adrenalfatiguerecovery #thyroidwarrior #happyhormones #balancehormones

Easy Cast Iron Quesadillas These are crispy and delicious. Use up any leftover protein in the fridge! Ingredients:... You will need 2 tortillas for each quesadilla. Use smaller size tortillas for easier flipping in your frying pan. I use a cast iron pan for that perfect crispness. Salsa or pico de gallo (I have a great easy homemade recipe for this!) plus any other veggies you want to add. I personally love to add in jalapeño and banana peppers. Protein of your choice (I've used organic black beans for a vegetarian option and they turned out great just be sure to rinse and get all the water out!) Avocado oil spray Shredded cheese of your choice. I shredded a mozzarella and gouda mix. Hot sauce (optional) Fresh cilantro and parsley (optional) Method: Preheat your pan to medium low heat and find a lid that will fit over the frying pan or just over the quesadilla. Spray with avocado oil spray before each quesadilla. Lay your tortillas out flat on your workspace. One tortilla of each pair will be the bottom and this is the one you want to start with a generous layer of shredded cheese. Add in your salsa or pico (be sure that you don't make it too wet!), add in your protein, hot sauce, herbs and any other veggies. Top with another lighter layer of shredded cheese. Top and press down the other tortilla. Heavier cheese side down, place into the frying pan and cover with your lid. Depending on how hot your pan is, flip once it's crispy with two spatulas to keep it together. Once both sides are crispy, set aside on a cutting board and rest for 3 minutes before cutting. Serve with sour cream and more salsa for dipping. Enjoy! #mexicanfood #cookathome #holistichealth #balanceddiet #holisticnutritionist #healthyfoodchoices #healthyrecipes #easyrecipes #cleaneating #registeredholisticnutritionist #recipedeveloper #sandyknutrition #foodie #balanceddiet #midlifewomen #healthyfoodblogger #eatrealfood #foodislife #foodismedicine #eatrightnotless #holistichealing #holisticlifestyle #holisticnutrition #womensnutrition #over40 #over50 #wellnesslifestyle #healthyeating #healthyliving #wellnesswednesdays

Episode 39 is out! Intuitive & Mindful Eating with Clinical Nutritionist @stephdodier. Please share this episode and give back by providing some solid reviews and a 5-Star rating of course! I love Stephanie's take on intuitive and mindful eating and her wide scope of the bigger issue. This is a great episode to listen to especially before the holidays.... Link is in my bio. #intuitiveeating #mindfuleating #healthylifestyle #balancedliving #healthylivingtips #podcastinglife #podcasterofinstagram #femalepodcasts #femalepodcasters #womenpodcasters #podcastersofinstagram #newpodcastalert #newpodcastepisode #eatingwithintention #foodfreedom #womenover50 #womenover40 #womensupportingwomen #womenownedbusiness #menopausesupport #holistichealth #holisticnutritionist #holistichealthpractitioner #sandyknutrition #applepodcasts #alternativehealing #lovetheskinyourein #balancedlifestyle #bodypositivitymovement #menopausehelp

New on the blog... https://www.sandyknutrition.ca//a-reflection-on-2020-and-/

This is a quote from my Dad (who is 83). He said this one day to my Mom (who is 74) while they were walking. I laughed when she told me. My Dad has some great ones...they've been married 56 years. I think we all feel like this lately, being in such close quarters with our loved ones. We are thankful we have one another, yet we need a break too! It’s okay to acknowledge this. We are all humans that need social interaction. I am a homebody. But I need my friends. I ne...ed other family. I need variation. We all do, just to varying degrees. So...it's okay if some days you feel like you want to sell your spouse, or your kids, or your dog. #reallifequotes #balancedliving #balancedlifestyle #balancedlife #tweetsavages #holisticwellness #relatabletweets #tweetsgram #funnyshit #wellnessover50 #holistichealthpractitioner #healthyliving #funquotes #funnyquotes #healthylifestyle #covidlife #healthylife #healthychoices #mentalhealth #selfawareness #awareness #healthyrelationships #healthyrelationship #marriagegoals #marriagequotes #marriagememes #sandyknutrition #holistichealth #holisticliving #torontonutritionist

Beef Barley Soup So often when we feel like s*#t we eat like it too. Hey. It’s okay to feel like s*#t but when we eat like it, we feel so much worse. ... Next time you want to drown yourself in a giant bowl of sugar, try this. Warms the heart. 1 1/2 lbs grass fed beef (stewing beef) Good handful of chopped arugula or baby spinach 2 finely chopped celery stalks Good handful of chopped carrots 1 Finely chopped onion 4 finely minced garlic cloves Thinly sliced mushrooms 2 medium Yukon gold potatoes cubed 1/4 cup of rinsed barley Approx 1/4 cup red wine Approx 4 cups of bone broth On Saute feature on Instant Pot, brown beef cubes (make sure to salt and pepper first) Remove after about 5 mins Add in your mirepoix - carrots, celery and onion and saute until soft and bottom of pan is dry. Add in red wine to deglaze and burn off alcohol for about 3 mins. Add in mushrooms and all other veggies and beef (mushrooms release quite a bit of water). Saute for about 5 mins. Add in broth. Set Instant Pot for 20 mins. #notglutenfree #mealinspirations #nutritionist #grassfed #cleanbeef #organic #cleanbeefstew #holistichealing #holisticnutrition #holistichealth #cleaningredients #nutritious #nutritiousfood #balanceddiet #balancedlife #itsallaboutbalance #beefbarleysoup #eatwellbewell #nourishbodymindandsoul #cleaneats #organicfarming #inspiringmealsthatheal #agingbackwards #midlifewomen

Newest issue of VISTA Magazine is out - electronic version! My article all about nutrients to keep the immune system strong is on page 16. https://issuu.com/vistamagazinecan/docs/vista133_book_issuu

Left: 9 years ago after a total thyroidectomy and a partial neck dissection to remove some lymph nodes because of thyroid cancer. What preceded this was a series of unexplained symptoms. What came about after, also a series of unexplained symptoms for years, until I could figure out my balance. I had YEARS of not feeling myself and not feeling well. Right: Me. No more thyroid. Just a few months ago. Healthy. Vibrant. Energetic. Balanced. If you have symptoms, ther...e IS a reason. Your body IS speaking to you. We have become so numb to this through medications, through alcohol, stress, distractions, lack of self-care, putting our health last, and simply ignoring what our bodies are trying to tell us. My issues began after the birth of my second child. I didn't sleep well. I didn't eat well. I lost so much weight. I didn't have enough breast milk most of the time to feed my baby. Later, I still didn't sleep well. I was a distracted mom with two young kids. I was gaining weight, then losing weight, with absolutely zero explanation. My youngest child was diagnosed with a malignant tumor at 5. One year later I was having surgery to remove my thyroid. Did thyroid cancer develop in a year? Or do you think all those years my body was showing me that something wasn't right with my thyroid? With my adrenal glands first? I had 5 bilateral nodules on my thyroid incidentally seen during an ultrasound. Were those nodules there for many years before, and stress was the trigger for one of those nodules to become cancerous? Looking back I can only surmise. I am one for happy stories, not sad. I chose the road to discovery on what will make me feel great again. Many don't, and their health declines over years of symptoms. Illness doesn't develop in a day. Work with me now. Let's address those symptoms and rebalance the body to feel great again. Now $500 off a 3 Month Customized Balanced Living Program - created just for you. Perfect gift for you or a loved one. In Canada, my services under "nutritional counseling" are covered by Manulife, GreenShield, Industrial Alliance and others. Check with your provider. #thyroidcancer #thyroidhealth

I figured since we are getting close to Christmas, I'd post my crowd-pleasing Chocolate Chip Skor Cookies recipe. I can't call these a healthy cookie, but when you use QUALITY ingredients you will always have a "healthified" product. My cookie recipe will be much better for you than store-bought where you will usually get cheap ingredients, fillers, and other junk. ... 1 cup of grassfed butter melted 2 1/4 cups of organic unbleached flour 1 tsp of aluminum-free baking soda 1/4 cup of organic turbinado sugar 1 1/2 cups (a little over ok) organic coconut sugar 1 1/4 tsp of Redmond’s Sea Salt 1 pastured raised egg 2 tbsp of whole, grassfed milk 1 tbsp of Madagascar non-alcohol pure vanilla 1 cup of Ghirardelli milk chocolate chips 1 1/4 cup of Skor bits Preheat oven 350 degrees on convection bake. Line baking trays with parchment paper. This recipe will make approx 60 cookies if you use the same sized scoop 1 1/4 wide. Blend flour, baking soda and salt together in a bowl and set aside. Using a stand mixer with paddle attachment on low, beat the butter and the two sugars. Add in milk, egg, vanilla and beat on low. On low speed, slowly add the flour mixture until all blended. Scrape edges of bowl as needed. Add in chocolate chips and Skor bits. Chill batter for 15 mins up to an hour in the fridge, depending on how flat you want your cookie (colder batter=less flat cookie). Bake for approx. 10 mins. No more than 11 minutes if you’re by using same sized scoop and on convection. Check for SLIGHT browning just around the edges only, and cool. This IS cookie perfection I guarantee it - not too cakey" and puffy, not too flat, not too crispy, not too soft. Perfect crispness around the edges and soft and chewy inside. #heathiertreats #bakeathome #recipeveloper #cookierecipe #cookiesofinstagram #cookiesofinstagram #baking #cookie #foodie #chocolatechipcookies #sandyknutrition #bakersofinstagram #foodblogger #cookielove #homemade #foodphotography #foodporn #cookiemonster #foodstagram #sweettooth #homebaker #cookiegram #bakingcookies #homemadecookies #delicious #chocolatecookies #balancedliving #balanceddiet #norestrictions #christmasbaking

This product has been so incredible to use over the last while. I wrote a blog on it and what it's all about and how it can really improve your life! #neorhythm by Omnipemf is amazing! Have a read to see what it's all about! https://www.sandyknutrition.ca//how-neorhythm-can-improve/

Wherever you listen to podcasts, please subscribe, rate & review! This is so important for us podcasters to get feedback and I'd love to hear what you thought of this episode! Today I spoke with @yourcoachstephenie all about how to feel good in your skin. This is especially important as our bodies change during peri-menopause and menopause. Stephenie is highly trained and holds advanced certifications in somatic energy healing techniques, Emotional Freedom Techniques, Emoti...onal Success Coaching, Yoga Nidra & Meditation, Trauma-Sensitive Yoga, and much more. She helps women who feel like their lives are controlled by food, free themselves from destructive eating patterns and feel confident in their own skin. #bodypositivity #midlife #feelgoodinyourskin #perimenopause #menopause #bodypositivewomen #disorderedeatingrecovery #loveyourbody #agingwithgrace #agingwithattitude #lovingyourself #livinghealthy #livinghealthyandhappy #podcastsofinstagram #womenpodcasters #bodypositivitypodcast #lovetheskinyourein

Happy Halloween from our house to yours. It may look a little different this year and a lot less doorbell rings to get us excited!!! #happyhalloween #bernedoodlesofinstagram #shihtzusofinstagram #doggycostumes #dogsofinstagram #dogdressup #halloweendogs #halloweendogcostume #microminibernedoodle #australianbernedoodle #matchingcostumes

Most haven't a clue what NAD+ is...you're going to want to read this don’t stop here! NAD+ is nicotinamide riboside chloride or niagen and is an alternative form of B3 or niacin, but it comes with amazing benefits and no side effects (like that niacin flush). We use NAD+ for many basic functions!... NAD+ is such an important coenzyme that gives us energy, helps our sleep and can even help us manage weight. BUT studies show that by the time we are middle aged, levels of NAD+ fall to half of youthful levels! I have been taking @TruNiagenCa @vistamagcanada daily and I am very excited to see the benefits. So far my energy is incredible! This is one you'll have to ask your holistic practitioner about! Educational purposes only and not medical advice. #VistaMagCanada #VistaAmbassador #VistaMagazine #Partner_TruNiagenCa #TruNiagenCa #TruNaigen #CellularHealth #TruSelf #CellHealth #agingwell #mitochondria #nad #biohacker #aginghealthy #agingwelllikefinewine #energyforlife #energyfordays #mitochondrialhealth

How would you like to have a holistic health practitioner be there for you on your health journey for 3 straight months? I see many symptoms experienced by my clients in my holistic nutrition practice. When you ignore them for long enough, they can advance into illness. Right now until December 31 $50 off my 3 month customized program. Why customized? Because we are all unique with unique needs. ... DM me now or email me for a free 15 minute wellness chat to see if this is for you. #womenshealth #healthyaging #healthylivingover40 #selfcarefirst #holistichealing #holistichealthpractitioner #aginghealthy #biohackinglife #symptomsmeansomething #nutritionist #todayisyourday #dontignorethesigns #registeredholisticnutritionist #menopausesymptoms

Episode 31 - How to better your mindset with NeoRhythm Today’s episode link is in my bio. You can listen wherever you listen to podcasts - please rate and review. It really helps my show to be found. This is a must listen if you’re struggling with achieving any mindset. Whether you’re having trouble sleeping, calming your mind or focusing or more NeoRhythm by @omnipemf can safely help you achieve this. Listen to today’s show to find out how. ... This is for educational purposes only. Speak with your own practitioner to see if #neorhythm is right for you. #pemf #pemftherapy #aginghealthy #biohacking #biohackinglife #healthymindset #mentalhealth #sleep #meditation #meditationmind #healthyaging #healthylifestyle #livingwell #focusandbeyond #wearabletherapy

50 here. There is no miracle cure to looking youthful. So many factors come into play including eating clean, genetics, exercise, supplements, lowering stress and getting enough sleep. BUT one thing I also strongly believe in is a good skincare routine. I absolutely love @livenaturalnow Hyaluronic Acid Firming Serum morning and night after I cleanse @vistamagcanada.... Hyaluronic Acid Serum naturally reduces the appearance of fine lines and smoothes the skins surface to protect delicate tissue. This one is CLEAN with no parabens, fragrances, or other stuff you don't want in your skincare. #vistamagcanada #vistaambassador #vistamagazine #partner_livenaturalnow #livenaturalnow #serum #hyaluronicacid #finelines #parabenfree #cleanskincare #agingwell #aginggracefully #skincarethatworks #naturalglow

I am really excited to announce I am releasing a 3 Month Balanced Living Program and it's $50 off until the end of the year. Send me a message to book a free 15 Minute Wellness Chat to see if this is right for you or if you want more details to my individualized [email protected]

https://ratethispodcast.com/sandyk This is an easy way to rate & review my podcast and it would be so appreciated. It's tough to be found in this wide world of podcasting!!

Here’s a quick little how-to on how you can help me by rating and reviewing my podcast. It would really help me to be found in the huge wide world of podcasts.

You hear it all the time that gratitude can change your life. And it can. But it takes practice. A daily practice. ... With gratitude, it makes life easier to navigate and to give it all you got. Gratitude changes your perspective on life. Here are some tips to help you bring a gratitude practice into your life: - Set aside time for reflection everyday and be thankful for all the good things. - Journal daily - there are many gratitude journals you can purchase to inspire you. - Get out in and be present in nature everyday. Take off the headphones. Listen to the sounds in nature. - Prayers of gratitude. - Burn incense and be silent with your thoughts. - Meditation. If you have trouble meditating, try using an app to help you. Once you experience gratitude, it pushes you forth in life to achieve what you wish to achieve. #gratitudejourney #gratitudejournaling #meditateregularly #getoutinnature #healingmethods #lifegoalsinprogress #brenebrowninspired #getinthearena #lovethelifeyoulive #buildthelifeyouwant #visualizesuccess #challengeyourself #gratitudeattitude