Nourished by B

My philosophy with getting more greens in is a lot like my clinical philosophy for improving health in general... ADD ADD ADD! Instead of looking at health from a restrictive standpoint shift your focus to what you can add into your already existing life. When we bring things in to what we are already doing and make the shifts fit into our life it’s a lot more natural and easy. Aka sustainable!!! Sooo when it comes to greens and veggies for that matter, just get them in! No e...xcuses. Add them into everything you are already eating. Smoothies, lunches, dinners just start experimenting and adding them in. Like this Green Poutine . I love a good poutine from time to time so we loaded it up with chard, broccoli and kale. Made our own fries, slathered it in local goat cheese curds and gravy and there you have it! Absolute perfection. When we add more nourishment into our lives it naturally leaves less room for the other stuff. All while we feel abundant versus deprived. Much GREEN love! #nourishedbyb | #sustainablenutrition

Nourished Togo is back this week and it feels SOOO GOOD! It’s been amazing having some time to come up with new and exciting dishes! We have been busy dreaming up nourishing, healthy, whole food meals to offer all of the subscribers. This toasted sesame beef bowl, made with grass fed organic ground beef was a staple for us over the holidays cause it’s so freaking good. Simple but amazingly satisfying!... Let me ask you something... What would you do if you have a bit of extra time each day?? Nourished Togo offers you ready to eat food for you lunches or dinners each week so you have more time with your family, to do what you love, or just to relax. Without compromising your health! #nourishedbyb | #nourishedtogo

Come on, let’s go. My wish for you, for me and for all of us is that you find a moment, at least a glimpse of what it feels like to be W H O L E.... My greatest lesson of 2020 was that it’s not about escaping pain and discomfort. It’s about holding it in your hands, welcoming it in, because it too belongs. That’s the thing about being whole. When we embody our whole self we say to EVERYTHING that we are, you belong, you are beautiful and this is what it feels like to be alive. Reach your hand out to all the pieces of who you are and show up! Wake up, everyday to life. Choose to feel cause the darkest days make the good ones feel so much better. I love you. #nourishedbyb | #lessonsof2021

Heading into the holiday season with a heart filled with love. I’ll be stepping back a bit from here to just enjoy the holidays! For me this last push of work was a tough one and my body has been craving slow! But I did it and I am so damn proud. So I’m still going to share when I want to but until the new year I’ll be on here a lot less. I’ll be focusing on family and being fully present in my day to day. A little bit of a media detox!... 2020 has been a huge year for me in both good and bad ways and I am so ready to come back to you in 2021 with more creative juices. I encourage you to do the same! I hope you all know how much your support and love mean to me. I truly wouldn’t be here without you! So from my family to yours, Merry Christmas and happy holidays! Xo - B #nourishedbyb | #slowholidays

The winter Solstice ~ The darkest day of the year! A day for reflection, introspection and allowing your shadows to express themselves so they can be healed by the light. I woke up to snow! Light fluffy beautiful snow! Today is the great conjunction as well! Saturn and Jupiter are at 0 degrees and the closest they have been in a very long time! Jupiter and Saturn conjunct every 20 years but this one marks a shift from earth sign to Aquarius, an air sign! This is huge! We have... been living in an earth sign for 200 years!! Things will be faster, lighter more intuitive! Needless to say today is a big day, big things are shifting, big things are happening and I’m urging you to stay open! Our collective consciousness is ready for a change. Your body and soul will feel it. Allow yourself to connect to your intuition and TRUST what comes through. Can you let go into this shift and allow what is happening to move you? Can you sit in discomfort knowing in the moments you feel it most, this is it moving through you. Releasing so it doesn’t have to stay inside your body. Happy Solstice! Astrologers have been speaking about this day for a long time, let’s break ourselves open, open your heart... good things are coming. #nourishedbyb | #wintersolstice

MENTAL HEALTH CHECK You are not alone. Alone would be if you heart didn’t beat, if your lungs didn’t fill or if your breath didn’t push. How can you be alone when an entire community lives inside you.... You have ALL that is you, within you. - @rupikaur_ Life has been less than easy lately. It’s been tough, my anxiety is high and from the moment I wake up I struggle with my mental health. Why am I sharing this?!? Because this is real, it’s true, it’s OKAY and it’s fucking hard. And for me anxiety is something I experience and have experience with. It’s the unwanted friend that pops in. But I am very capable of handling it. I share for anyone going through this for the first time. It’s so so scary when you can’t label it. When it’s new, daunting, overwhelming and you don’t have a history to prove you will get through it. I know this feeling, I’ve had it before. It’s familiar yet still scary. I am very aware that it won’t be like this forever and that it’s a passing season. I have MANY tools to help and am doing okay! If you are reading this and have been struggling too these are the tools I have learnt that really make a difference for me. Breathing techniques: in your nose for 4, hold for 7, out your mouth for 8. Do this 10 times as many times as needed. See my IGTV. Micheal Sealey guided meditations on YouTube. TALK about it. Do not isolate and live in your mind. Get it out with a friend or counsellor. Get outside! Potentially the most important one. Just do it! Even for a short walk. Nature connects us to something bigger than us! Know that you can borrow belief!!! If you don’t believe in yourself right now borrow someone else’s belief in you. Borrow their love for you. Borrow their comfort. You do not need to be everything for yourself. #nourishedbyb | #mentalhealth

Pumpkin Spice Bliss Bars are the snack for NOURISHED TOGO next week and I can’t WAIT till you try them. Check my story for everything good on the menu this week! Who is Nourished ToGo perfect for? This service is perfect for anyone who wants to eat Gluten free with dairy free and vegan options! Someone who wants to prioritize their health but hasn’t been able to do it on their own. They have the desire to eat well and feel well but life is busy! They want nourishing foo...d each week that is ready to re heat and eat!! No shopping no planning no cooking and no clean up! If this so you then HELLO welcome to being one step closer to spending your days doing what you want. Upcoming things for Nourished ToGo: Add on’s available in the Nourishedbyb store Expanding into Victoria area Family Package + Breakfast options! #nourishedbyb | #nourishedtogo

Breakfast Bowls: They are seriously one of my favourite things to eat! You can load them up with superfoods, tons of nutrients and healthy fats and if built properly they will satiate you through the morning till lunch! The biggest mistake I find being made with breakfast is not enough protein and too much carbs! This can lead to hunger within an hour of eating. Just like any other bowl you want to make sure you have all your macronutrients. Here is one of my go to yogurt bow...ls. Featuring my ABSOLUTE favourite coconut yogurt. Not one other coconut yogurt has ever come close to @yoggu.yogurt It is thick, fluffy and so damn tasty. I add in a plant based protein powder to add protein and mix it into the yogurt Top with berries of all kinds Ground seeds like flax and chia are great to add for cycle balancing Toasted Coconut flakes add the perfect crunch! These matcha ones are from @rawcology A dash of Ceylon cinnamon to balance blood sugar There you have it! The best part is it takes 5 minutes to throw together. Save this post and try it this week. Let me know what you think! #nourishedbyb | #breakfastbowls

Coffee dates with Grandpa are the best kinda dates! So grateful to live in Shawnigan Lake where I grew up! Bowen loves his steamed oat milk from @shawniganhouse and muffin from @omas.bakery We are lucky to be in this community! #nourishedbyb | #smalltownliving

GIVEAWAY!!! Guys I made a full extra batch of nourishment today!! So I am doing a last minute giveaway! Please read the rules cause it’s got some terms and conditions!! TO ENTER:... must be able to pick food up tomorrow in Cowbay from 6-8pm follow @nourishedbyb share this post on your story! comment a friend in the cowichan area (Duncan included) who needs healthy food in their life!! GOODLUCK! I’ll be picking the winner at 5pm tomorrow so go for it!!! They will get a package of meals all gluten free, dairy free and packed with nutrients!! Woohoo let’s do this! #nourishedbyb | #nourishedtogo

Do you believe in your business? Like REALLY believe in it? This is so important because it takes belief and determination and purpose to make a business in this field truly succeed. Some people aren’t going to believe in it and others will even doubt it. This is normal as everything you put out there won’t be for everyone. That is okay. I have had people reach out recently asking me about my business and congratulating me in my success. The truth though is that I have put in... a hard grind for years now. Having serious moments of doubt but knowing and believing in my heart that what I have to offer is unique and purposeful in this world. As a clinical nutritionist I always thought the way to help people achieve health was through one on one but slowly I have realized a new way of achieving this on a much larger scale. Introducing NOURISHED TOGO has been the most fulfilling thing I have accomplished because I am filling my purpose. I am offering a solution that provides people what they need to show up in their life the best way they can. If you are currently experiencing a hard grind or even doubting yourself and wanting to quit. Check in and ask yourself if you BELIEVE in your business and think I can make a difference. The answer should be yes and if it is keep going. The only way to not succeed is to quit! All my love! - B #nourishedbyb | #nourishedtogo

Fall comes with such mixed emotion for me!! It’s a season where I have experienced the most loss, the most challenge and the most hurt. It’s also a season that has held me in a way that birthed the most growth and the most strength. As it approaches every year I start to get cautious and careful. I find the deeper parts of my body almost going into restriction due to fear. Will it be challenging again? Those fears are valid and I welcome them and then I remind my body that... it’s okay and it will be okay. You see this pain, reflection, challenge is such a necessary part of life. In traditional medicine the fall is symbolic of a time for release. Just like the falling leaves we can shed what no longer serves us. We can let go of the heavy weight. But this doesn’t happen overnight. It takes a season. And like all seasons it will pass. Just in time for winter, then spring where we can bring to light our new ideas that were brewed in those darker months. So if fall has been hard for you in the past, I encourage you this year to see that restriction and welcome it, embrace it, know that it’s normal to feel more deep and into your body. Here’s some things I like to do to support my body in the fall season: Sleep in’s! Doing the work can be hard and draining. Be gentle on your soul if it’s tired. Journalling! This is so important it helps guide the reflection process and gives your inner thoughts a place to go and complete their path. Spiced food and drinks! Add cinnamon, cardamom, thyme, rosemary, fennel, pepper, turmeric or any other digestive spices into your food. This supports digestion which naturally lowers in colder months. Slower movement! If your craving it increase the slower forms of movement like stretching, yoga, hikes, long walks. Baths! This is a favourite of mine. Treat yourself to all the essential oils, candles, bath salts, soothing music. This stimulates the parasympathetic nervous system and helps with deep healing. Further more keep your eyes peeled for some of my all time favourite fall recipes. Soups, stews, kitchari, hot cocao and more! I love you! Xo- B #nourishedbyb | #shiftingseasons

You are not a troubled guest here... you were invited These words from @chelseykorus podcast sunk deep. Do you realize yet that you are here for a reason? YOU are HERE for a reason. Are you trying to take on someone’s else’s story and missing that you have your own beautifully unique purpose?... So I am curious, why do you think you are here? What is your story? If you haven’t yet uncovered it then what an incredible road lies ahead. #nourishedbyb | #awakeasfuck

This dish was fall inspired magic in a bowl. Not even kidding I wish it needed some changes so I could continue to make it! For now I will just bask in the fact that my whole house smells like chai spices from the chai spiced rice! This is definitely going to be on the Nourished ToGo menu for the fall. I have been getting so excited on making fall creations and sharing them with you soon! I NEED YOUR HELP THOUGH!!! What fall comfort food would you love to see a healthy take on?!

The ART of Journalling: I have been journalling again since my birthday and it feels so good! I forgot how medicinal this practice can be! For me journalling brings awareness and is the platform for manifestation. It allows me to find clarity in exactly what I want. Dropping deep sometimes into my life fantasies. It sparks motivation for what I want to bring in and gratitude for what I am already doing. It grounds me in that moment which for a dreamer like myself this is ver...y helpful. Do you currently journal!!? Tell me how it has helped you! PC: @somni.nutrition #nourishedbyb | #rituals

GIVEAWAY!!! Cowichan Valley/ Duncan/ Millbay/ Shawnigan folks! I will be giving away 3 free meals + 1 batch of snacks from Nourished To-Go next week!! I have been filled with so much joy this past week getting this service off the ground and I want to share it!! TO ENTER:... 1) like this post 2) make sure your following me @nourishedbyb 3) comment a local friend who could use the ready to eat nourishment! 4) each comment is an entry so comment as many times as you like! Share on your story for 3 extra entries!!! Xoxo Can’t wait to see who wins! I will be picking the winner on Saturday!! #nourishedbyb | #nourishedtogo

HAPPY SUNDAY! I’ll be here, dreaming of this family hike with my 2 favourite boys #nourishedbyb | #familytime

Nourished To-Go Snack of the week: Black Bean Brownie Bites! These are gluten free, vegan and refined sugar free! They are loaded with healthy protein, healthy fats and tons nutrients. Being the perfect little snack to get your through the day. These little babies are always a huge hit!! Can’t wait to send this little box of nourishment to all of you on Tuesday! ... #nourishedbyb | #nourishedtogo

Coconut Green Curry W/ Prawns This dish has been a staple in my home and is an all time favourite for all of my meal prep clients. It is creamy, comforting, nourishing and so damn delicious. I cannot wait to serve this to all of the Nourished To-Go People on Tuesday!! Sign up for this coming week is almost full there are a couple spots left. The menu goes out today to everyone who has signed up and purchased a plan. Your delicious meals are just around the corner.... Nourished To-Go is focused on REAL wholesome food made free of those top allergens so you can feel good knowing your health and food is taken care of. All while having more time to do what you love to do. Don’t worry about meal time, leave the food to me and go have fun! This weekly meal subscription is the PERFECT way to know your lunches (or dinners) for the week are taken care of! Do you have questions???? Visit the FAQ’s section at www.nourishedbyb.com/nourished-to-go #nourishedtogo | #nourishedbyb

A love letter to myself at 29. Hello darling, This past year was hard on you. But I have seen how much you have grown and I am incredibly proud. Your kindness and vulnerability show through. You are just like your mother, a big beautiful open heart. Continue to be this way.... You know all those mornings where you questioned when enough would be enough? When another rock was thrown your way and you felt it hit just as hard as the last? Good for you for continuing to push. I know it wasn’t easy. You are here though, walking into 29 with your head held high and some serious accomplishment under your belt. Your business is growing and the work you are putting in is starting to show. This is a huge dream of yours and it’s happening. I hope you grant yourself the space the bask in it. As tough as it is sometimes remember to love yourself everyday this year. Remember to honour your deepest desires and don’t let anyone make you feel like they are too much or too inconvenient. You are not too much. Your dreams are not too big and I believe you will achieve them and more. This is the last year of your 20’s and look at what you have done so far. My wish for you is to slow down, inhale and exhale deeply. Spread love like it is the most abundant thing you have and you will never run out. And most of all instead of constantly striving this year, take a moment to see you have already made it. Have you ever written yourself a love letter? From now on I will do this every birthday! #nourishedbyb | #loveletters

NOURISHED TO-GO has finally launched!! If you have been receiving my emails for this service make sure you check your inbox and sign up! The spots are filling up fast and I don't want you to miss out on this offering especially if you have been waiting so patiently.... The first menu goes out tomorrow and you will have delicious whole food nourishment next week. If you were expecting this email and didn't receive it let me know ASAP and I will get it to you. EEEkkkkk this has been the hardest thing I have ever done with my business but I am so filled with joy, its all worth it. @lumodesignstudio I don’t know what I would do without you! Also this amazing photo of Week 1’s Macro Bowl by @somni.nutrition #nourishedbyb | #nourishedtogo

Life was never made to be easy. It was meant to be rugged, felt and lived. Like your favourite shirt I hope at the end it’s ripped, wrinkled and filled with stains that hold memories. I have always believed the struggles we experience are a part of our learning in this life. A part of our building of resources, compassion and character. Have you ever had someone come to you in a moment of vulnerability and you can see they are broken? You can feel their pain all too well beca...use you yourself have experienced a version of what they are going through? It’s no mistake they have come to you at that moment. You see I believe we are all connected and our pain can one day be a solid space for someone else’s healing. This is magical. Whatever you may be going through right now, know that it WILL make you stronger. It may break you down but you will re grow differently in a way that could save someone one day. Hold onto that. And always remember to be gentle with yourself the same way you would with another. We all experience different pains so we can all be someone’s else’s hero when they need us. What a beautiful thing. I love you. #nourishedbyb | #healingjourney

If you don’t like salad’s, you aren’t doing them right!! This taco salad is one of my all time favourite recipes to make! It is the prime example that you can eat real food, free from all the crap and feel so damn satisfied after. It is loaded with veggies, fibre (we all need more of this), phytonutrients, healthy fats and all of your macronutrients! Oh ya and the Avocado Chipotle Lime dressing is to die for. This is being served in Week 4 of Nourished To-Go! Y’all be ...get your bellies ready as its a good one!!6 more days till Week 1 menu goes out!! I seriously cant wait. #nourishedbyb | #nourishedtogo

This morning I woke up early and went down to the bay for the sunrise. There’s something so incredible about experiencing a sunrise. A clean slate. A fresh point of view. The strength in the rising.... The unveiling of a new day. Clarity. Intention. As I sat there, the only person on the beach the world was SO quiet. There were moments when I first got there where I was sitting, then standing then walking... I was rushing to fill this experience. Trying to make the best of it. Not realizing that if I sat in one place. Still. I would then get to take in all that it was. Once I sat down and stilled my self I was overwhelmed with gratitude. Realizing how many times I am trying to make already beautiful moments better. When we slow down we can see the beauty that already exists. My meditation while I was there was focused on bringing my shadows (fears and doubts) and my light into my heart together. Honouring my shadows and accepting them while bringing light to them at the same time. Creating space in my heart for both. What a magical morning! #nourishedbyb | #chasingsunrises @ Tribune Bay Provincial Park