Nourished by Design with Sasha Vlemma
138 Campbell Street, 2nd Floor B2H 5Y1 New Glasgow, NS, Canada

Spirit of Giving Day 12! It's the final day of my Spirit of Giving campaign and it's time for my final reveal - a bottle of the Cultured Coconut! What sets @theculturedcoconut probiotic apart from the others? It's a fermented, non-dairy probiotic that has anti-bacterial, anti-viral, and anti-fungal properties as well as an exceptionally high concentration of bacteria and yeast strains which contribute to healthy gut flora. It's teeming with over 4 trillion Colony For...ming Units (CFU) and over 40 active strains in just one tablespoon, making it the most powerful probiotic on the market and it's made right here in Bedford, NS! I am picking up all remaining tickets tomorrow after lunch so if you have not already grabbed one, you still have time! Tickets are $5.00 each or 3 for $12 and can be purchased at Our Turn to Cook, Hippie Chiks Natural Health Shop, and Sam's Pizza Trenton. (Angela's Attic is all sold out!) Thank you to each and every one of you who have already purchased tickets to support this wonderful cause!

Who doesn’t love chocolate and peanut butter together? It has to be one of the BEST combinations ever! These Peanut Butter Crunch Balls are a perfect treat to have on hand for the Holidays or if you are just looking for something sweet after dinner like me tonight ! Just another recipe included in my Holiday Collection! PSthis recipe is super easy to prepare and something that the kids can absolutely help with! Just a word of warning. your clean kitchen may pay the price but baking with the kiddos is % worth it in my opinion!

Christmas shopping, decorating, and baking is in full swing over here!!! Can you believe we are 16 sleeps away from Christmas Eve!!!! All we need now is some snow! (don't hate me for saying that LOL!) My Holiday Recipe Collection has 100% proven to be my post popular collection to date! Pictured here are my Avocado Brownies ! Not only is this recipe easy to prepare, it can be served so many ways! Bake them in a brownie pan for a traditional brownie or bake in a c...ake pan and serve by the slice with homemade coconut cream and berries! Such a yummy treat for the holiday season! My Collection includes everything from appetizers, side dishes, baked goods, Christmas morning options and of course, a Gingerbread Smoothie and Almond Nog for good measure! 26 recipes in total and available for the month of December for $28.75 taxes included! Have you prepared any of these recipes yet and if so, what did you think??? If you are interested in getting your hands on this Collection, let me know! #christmas2020 #nourishedbydesignwithsasha #recipecollection #rhn #holisticnutrition Nutrition for the body, mind, and spirit!

Shopping for my Spirit of Giving campaign has begun!!! I had so much fun picking up some of my favourite things at some of my favourite shops.... Angela’s Home Decor, McKean’s Flowers, Hippie Chiks Natural Health Shop, and Forge Home & Garden were all on my list today! I can’t wait to start revealing all of the beautiful items I am putting together for you! A huge thank you to Angela’s Home Decor for providing me with a $40 credit towards my purchase! Next stop will be to find a printer so I can get these tickets ready!

Spirit of Giving Day 11! Is there anything more beautiful than fresh flowers? My basket would not be complete without a $20.00 gift card from our friends at McKean's Flowers. I ordered the most gorgeous centerpiece for my dining room table for Christmas dinner. There is nothing I love more on the table than fresh flowers and candlelight. I also have a couple of Chapel Cove bars to go alongside - flowers and chocolate are a match made in heaven am I right? Tomorrow will be the final day of my gift reveal! The 23rd is your last day to grab tickets with the draw happening on Christmas Eve day at 1 pm! $5.00 each or 3 tickets for $12.00 with 100% of the proceeds being directed to the Aberdeen Health Foundation, Sandbar Mental Health Endowment. Have a great Monday everyone!

HO HO HO! I so excited to announce that I am launching my annual Spirit of Giving campaign later this week! For all those new to my Page, traditionally this annual campaign was my way of giving back by supporting a deserving member of our community with the opportunity to work with me 1:1 free of charge for three months. Over the past few weeks, I have been thinking about what I wanted my Spirit of Giving campaign to look like this year. 2020 has been an incredibly... difficult year for all of us filled with loss, stress, anxiety, grief, and financial hardships. I’ve put my thinking cap on and have decided that my campaign this year will be devoted to the Aberdeen Health Foundation, specifically, the Sandbar Mental Health Endowment. I am putting together the ultimate gift basket filled with all my favorite local and Nova Scotia Products! You can purchase a ticket for a chance to win this basket with 100% of the proceeds being directed to the Foundation which will help support mental health programs, education, outreach services, and community based supports here right here in Pictou County. The winner will be announced live on FB on my favorite day of the year, Christmas Eve at 1pm. I am awaiting my Lottery Permit so I’ll share more details later this week! Now it’s time for me to go shopping!

Spirit of Giving Day 10!! It's been a busy day but I had to share my next item for my Spirit of Giving Basket with you all. The Turkish Face Clotth from Angela's Home Decor... These face cloths are a personal favorite. They are a thick, waffled pure cotton weave that absorbs and wicks away water faster than an average towel. Pretty, useful, and spa-quality. I purchased a grey tone for the basket and I hope the lucky winner loves them as much as I do! Just a few days left to grab your tickets. Tomorrow both Angela's Home Decor and Hippie Chiks are closed but you can head on into Our Turn to Cook tomorrow on Provost Street or Sam's Pizza Trenton tomorrow evening (4 pm to close)

It's time!!! The Nourished by Design "Healthier Holiday Favorites" Collection is here!!! 26 recipes hand picked by yours truly with all the nutrition details so regardless of what your goals, you will be in the know! I have you covered with everything from appetizers for watching Christmas movies with the fam, side dishes for the big day, some favorite holiday beverages, Christmas morning breakfast options, and of course.... the largest part of the collection - the trea...ts and sweets! $28.75 taxes included and available until December 31st! For all you gluten and dairy free peeps, this is totally doable for you and I provide your ingredient swaps in my brief! Payment is by e-transfer so this Collection is available to anyone in Canada! Here are just some of the recipes I have included Appetizers like Jalapeno Poppers, Guacamole, and Prosciutto Wrapped Dates Sides for Christmas dinner including my Paleo Stuffing, Sweet Potato Scallop, and Maple Cranberry Sauce Christmas morning options including my newest pancake recipe... Fluffy Banana as well as a Blueberry Breakfast Crisp! Beverages... Gingerbread Smoothie, Almond Nog, and Hot Chocolate Sweets and Treats... Peanut Butter Balls, Avocado Brownies, Pumpkin Pie Tarts with Coconut Cream, Chocolate Peppermint Energy Balls, Gingerbread Cookies, Chocolate Peanut Butter Squares, Toasted Trail Mix, Cranberry Energy Bars, and a Chocolate Banana Loaf just to name a few! If you would like your digital collection, comment here or send me a DM!

Oatmeal Granola Bars are something my family . They are so easy to prepare and freeze beautifully so can be prepped ahead. They are just another recipe included in my "Healthier Holiday Favorites" Collection. 26 recipes handpicked by yours truly with all the nutrition details so regardless of your goals, you will be in the know! For all you sweet lovers, I have you covered with Peanut Butter Balls, Avocado Brownies, Pumpkin Pie Tarts with Coconut Cream, Peppermint Ener...gy Balls, Gingerbread Cookies, Chocolate Peanut Butter Squares, Toasted Trail Mix, Cranberry Energy Bars, and a Chocolate Banana Loaf just to name a few! I have also rounded up some of my favorite appetizers, side dishes, beverages, and Christmas morning breakfast options! This digital Collection is only here until the end of December! $25.00 plus HST. PS.. stay tuned later today for my Spirit of Giving Day 10 reveal!

Spirit of Giving Day 9 I am spending the day today wrapping up just a few more gifts and getting my apron on to do some Christmas baking with the girls. Being at home is 100% my "Happy Place". I have this sweet cast iron sign above my patio garden door. Where would you hang yours? This is just another item I picked up for you at Angela's Home Decor for my Spirit of Giving basket! Tickets are on sale until December 23rd with 100% of the proceeds directed to the Aberdeen Health Foundation, Sandbar Mental Health Endowment! Photo credit - The Cross Decor & Design

A huge thank you to Brenda Kennedy and the team at Our Turn to Cook! Not only did Brenda and Angie grab some tickets from me, but Brenda has offered OTC as a pick up spot for my Spirit of Giving Basket tickets! If you are out and about doing some shopping today and want to pick up a ticket, pop on in and treat yourself to some lunch or a ready made meal for tonight!

If you look up comfort food in the dictionary, I’m pretty sure that you will see a picture of homemade Turkey Soup! I always make a big batch after a holiday dinner I swear Adara loves the soup more than Turkey dinner itself if that's even possible ! Another bonus... it really does solve the post-holiday leftover situation when you really just can’t eat one more turkey sandwich! I hope your holiday weekend was filled with family, friends, laughter, and of course, delicious eats.

Spirit of Giving Day 8! It's Friday and the last day of school before Christmas break!!!! As we head into the weekend, I couldn't think of a better day to post what's up next in my Spirit of Giving Basket! George and I are including a gift card for my "Nourished" Pizza! Served on our made from scratch gluten free or regular thin crust, covered in our famous brown sauce (GF or regular), and topped with spinach, mushrooms, green peppers, red onion, feta and mozza. If my Nourished style isn't your jam, no worries! The $25.00 gift card can be used for anything on our menu. Tickets are at the shop and we open today at 4 pm !

Recipe Alert!!! What a beautiful day!!! I did mange to soak up a little fresh air but I also spent some time in the kitchen prepping for dinner tomorrow. Scalloped Sweet Potatoes are prepped and ready to pop in the oven... Cheddar Cheese Sauce prepared and ready to be heated up just before dinner (not healthy but I make this every year without apologies!) Refined Sugar Free Cranberry Sauce is ready to go Table is set (I always do this the evening before); and The Apple Pies are going in the oven after dinner tonight so the oven is free for the turkey, the scallop, and the dressing tomorrow! ( I actually bought frozen pies from a friend who was fundraising for her daughter's sporting event.... I'm not complaining about not having to bake pies this year LOL! I had lots of requests popping into my messages today for my Cranberry Sauce so here it is! 3 cups of fresh cranberries washed well 1 cup of water 1 cup plus 1/4 to 1/3 cup pure maple syrup (depending on how sweet your like your cranberries) Bring water and maple to a boil for 5 minutes. While the maple water is boiling, wash and strain your cranberries. Add cranberries and return to a boil and simmer for an additional 5 minutes or until the skins break open. Cool in the fridge and enjoy! Note, your berries may appear watery but they will thicken once cooled. Cheers!

A very special thank you to my beautiful friend and neighbour who has donated this lovely gift for my Spirit of Giving Basket on behalf off her business, Tammy Kontuk Psychological Services. Tammy, you are one of a kind.

Spirit of Giving Day 8! Yesterday I featured the amber glass soap bottle so today I wanted to show you my next purchase from Hippie Chiks Natural Health Shop that will go along with that just perfectly! Authentic African Black Soap! Have you heard of it? This all in one hand soap, body wash, shampoo, or shave cream has so many benefits! From everything from removing toxins from the body to a treatment for acne, this soap is truly multi-purpose. I also grabbed a bath bom...b from the Old Soul Soap Company and it’s just plain yummy!! Citrus and sweet all in one. It’s natural, vegan friendly and does not contain any toxic chemicals or by-products! I hope you will join me in supporting our Sandbar Mental Health Endowment! Tickets on sale now at Hippie Chiks Natural Health Shop, Angela’s Home Décor, and Sam’s Pizza Trenton until December 23rd! $5.00 each or 3 for $12.00 #sandbarmentalhealth #hippiechiksnaturalhealth #nourishedbydesignwithsasha #shoplocal #SPIRITOFGIVING

Recipe Alert! Scalloped Sweet Potatoes hands down one of the most popular Holiday recipes I have ever posted on my Page. For all those who are new, I wanted to share this family favorite once again just in time for Thanksgiving Dinner! Holiday dinners have been a labor of love in our family. When George and I were first married, my Mom, my Grandmothers, and George’s mom were all in the kitchen helping us with the preparations. As the years passed, the helpers are... now our girls and this makes my heart so full. Building these family memories is so incredibly special... listening to the girls talk about our future dinners at their place just melts my heart. Wishing you all a wonderful Thanksgiving weekend! I hope you all have the opportunity to cook together, be thankful for all of your blessings, and or course, enjoy the food and some downtime with those that you love. Here’s the link to the recipe https://www.dropbox.com//scalloped-sweet-potatoes%20%283%2 Cheers!

Its Taco Tuesday! If youre looking for an easy weeknight dinner, One Pot Taco is something the entire family will love! We love a good taco night in our family and if youve followed me for awhile you know I LOVE all kinds... chicken, beef and of course fish! No pre-made taco seasoning in this pan - just a few spices and lots of veggies and beans. The best part...with only one pot to wash, clean up is a breeze! Just another recipe Ive included in my Back to School Recipe Collection! #tacotuesday #onepotdinner #cleaneats #backtoschool #RHN #nourishedbydesignwithsasha Nutrition for the body, mind, and spirit!

I this! What a great reminder of how we can be both vulnerable and strong simultaneously! I am inspired daily by the multidimensional women and men I work with- Professionals, stay at home moms, pre and post menopausal women, athletes, retired couples, caregivers, widows, teens, and young couples preparing to start a family. Although my clients are all very different, there is one common dominator.... they feel VULNERABLE when we sit down to meet for the first time. They ...are not feeling their best, they have lost their confidence, they often feel discouraged, stressed, overwhelmed, and most fear failure. Although they don't believe it at the time, they are also so STRONG because despite their fears and insecurities, they took the leap of faith and believed it was possible to implement change by reaching out and asking for help. In my job, I get to see this vulnerability and strength simultaneously everyday and this is one of the many reasons I love what I do! If you have been following me for awhile, you know I am huge fan of Brene Brown. One of my favorite quotes.... "Vulnerability is the birthplace of creativity, innovation & change" - I so believe this to be true . My tax free promo on assessments and wellness plans ends this Friday! Spots are filling up fast so if you are interested in working 1:1 with me, now is the perfect time to reach out. Nutrition for the body, mind, and spirit!

Spirit of Giving Day 7!! Well... if ever there was a time to encourage hand washing, now would be the time!!!! Of course, I had to include my favorite amber glass liquid soap dispenser which I purchased at Angela's Home Decor! This "Squeaky Clean" bottle sits not only by my kitchen sink but also every other bathroom vanity in my home. Just another product I have included in my Spirit of Giving basket! Stay tuned tomorrow so I can tell you all about what we are going to ...put in this bottle!!! (hint... so much more than liquid soap!!!) Tickets are selling fast on this prize basket with a total retail value just over $425.00! 100% of the proceeds I raise are being directed to the Sandbar Mental Health Endowment which will support those in need right here in Pictou County! If you would like to purchase a ticket, head on over to Sam's Pizza Trenton, Angela's Home Decor, or Hippie Chiks Natural Health Shop. #amberglass #angelashomedecor #spiritofgiving #covidchristmas #shoplocal #sandbarmentalhealth #nourishedbydesignwithsasha

You are not hopeless nor or you destined for failure! No matter where you are right now, how far you have to go, or how many times you have tried, just know change is possible so long as you have the courage to take the first step and the determination to follow things through. When I read this review from one of my clients, I honestly get teary eyed. I absolutely love what I do! Helping my clients achieve happier and healthier lifestyles with long term and sustainable res...ults is the most rewarding job a girl could ever ask for. If you are ready to make some changes, I would love to be part of your wellness journey. "Sasha is absolutely incredible. I had been struggling for almost a year with weight gain due to medication for an autoimmune disease and had tried everything I could think of to lose weight and try to feel better. I just ended up cranky, exhausted, and miserable. Within 3 weeks Sasha completely changed my life around. I am losing weight, I have more energy, and I am feeling normal again. My body has begun working the way it is supposed to and I have stopped craving junk and sugar. I was hesitant at first having to go gluten and dairy free for my autoimmune condition but she was there for me every single step of the way; above and beyond, answering my questions and providing support. She is an absolutely amazing human being and I am so glad that I found her program, it has been an absolute game changer." Debbi Nutrition for the body, mind, and spirit!

Today's the last day to grab your copy of both my Athletes/Active Living Recipe Collection as well as the Back to School Recipe Collection! The feedback on both of these Collections has been AMAZING!!! Thank you all for sharing your comments with me! If you want all the details including the complete recipe list for both Collections, scroll down one post. Pictured here from the Back to School Collection are the Banana Oat Chocolate Chip Cookies and from the Athletes Collection, Mango Chickpea Salad . PS... don't worry, the Athletes Collection also has some delicious treats too - Chocolate Peanut Butter Fat Bombs and Honey Nut Hemp Energy Bars just to name a few!

Spirit of Giving Day 6!! I'm sure some of you will not be surprised that one of my purchases for my Spirit of Giving Basket is an essential oil diffuser! This Praya mist diffuser from Hippie Chiks Natural Health Shop is gorgeous!!! It is made from eco responsible materials such as white cracked ceramic and recycled wheat. It creates a fine mist without the use of heat which will help maximize the benefits of the essential oil. This beauty has a water tank capacity of 1...50 ml and will diffuse for 5 hours on continuous mode or 10 hours on intermittent. It also has 7 light options and diffusion coverage up to 300 sq.ft. In addition to the diffuser, I have included an Anti-Stress organic blend by New Roots so you can start diffusing from the moment you open the box! Tickets are on sale until December 23rd with the draw taking place on FB December 24th at 1pm. 100% of the proceeds I raise will be used to support mental health programs, education, outreach services, and community based supports right here in Pictou County! A huge thank you to everyone who has already picked up their tickets! #spiritofgiving #sandbarmentalhealth #hippiechiksnaturalhealth #shoplocal #diffuser #essentialoils #nourishedbydesignwithsasha

Just over here mixing up a batch of my Guacamole for later tonight . A perfect weekend snack sitting around the fire with veggies or gluten free, whole grain, non GMO Tortilla Chips! (We love "Que Pasa" available in the organic lane at Sobeys!) This recipe (and my hummus!) is included in the Back to School Recipe Collection. Many of you have been asking about my Fall Reset Meal Plan! The fall Reset will be a 7 day meal plan which is intended to be followed for 4 weeks. Like my Winter, Spring, and Summer Resets, it will be geared for weight loss, gut health, and include lots of anti-inflammatory nutrients. Im also incorporating as many slow cooker recipes as I can bc who doesnt love the slow cooker!!! Stay tuned!

I’m getting a ton of messages asking for a summary of the three current Recipe Collections so for ease of reference, here’s a summary! *** The Slow Cooker Fall Mini Plan ($17.25 taxes in) available until November 1st includes:... Lunches and Dinners - Curried Chicken Slow Cooker Stew, Slow Cooker Maple Mustard Chicken, Slow Cooker Stuffed Peppers, Slow Cooker Vegan Chili and Slow Cooker Vegan Sloppy Joes. Breakfast recipes include Slow Cooker Cinnamon Apple Sauce, Kiwi Green Smoothie, and Zucchini Bread Overnight Oats. I also provide some snack suggestions and include one of my favorite snack recipes.. Protein Packed Deviled Eggs! This Mini Plan is 9 recipes in total and I provide you with a daily task guide, grocery list, and menu. *** The Back to School Recipe Collection ($34.50 taxes in) available until October 1st includes: Snack Recipes - Blueberry Banana Loaf, Apple Cinnamon Muffins, Banana Chocolate Chip Cookies, Avocado Brownies, Coconut Brownie Bites, Slow Cooker Applesauce, a Hummus & Veggie Snack Box, Nut Free Coconut Granola, Classic Hummus, and Kid Approved Guacamole (less heat, less garlic!). Lunches include an awesome Bento Deli Box, a Chicken Shawarma Salad Bowl, One Pot Taco Pasta, Honey Chili Meatballs, and my "Easy Kid Version" Chicken Fajitas. Three of these options can be served for dinner and the leftovers pack up perfectly reheated and sent in the Thermos. This Collection includes my brief explaining details about the recipes as well as your Grocery List. **** The Athletes Collection ($34.50 taxes in) was my first Collection launch and included bonus recipes! This one is available until October 1st and includes: Breakfasts- the Tropical Matcha Protein Smoothie, Mango Green Smoothie Bowl, Chocolate Cherry Berry Recovery Shake, Overnight Bircher Muesli, Apple Cinnamon Muffins Lunches/Dinners include the Mediterranean Budda Bowl, Chicken Shawarma Salad Bowls, Spicy Shrimp Fried Rice, Ginger Chicken Stir Fry, Salmon Burger with Dill Tartar, Loaded Sweet Potato & Kale Quesadillas, Mango Chickpea Salad with Grilled Chicken, Mushroom Garlic Quinoa Snacks include Chocolate Peanut Butter Energy Bites, Honey Nut Hemp Energy Bars, Pumpkin Spice Granola, Chocolate Peanut Butter Fat Bomb Squares Hydration recipes include the Immunity Boosting Bone Broth, Golden Turmeric Latte, and the Classic Virgin Sangria. This Collection includes my brief explaining details about the recipes as well as your Grocery List. AND there you have it!!! Remember, with these programs there is no recipe substitutions, phone/email/text support. If those needs are yours, a customized plan is your best bet. Which Collection is calling your name? Let me know!

Spirit of Giving Day 5! My next favorite purchase from our friends at Forge Home & Garden is the Eco Home Window & Glass Cloth! This little blue magic cloth allows you to ditch the Windex and give back to our beautiful Earth. No chemicals, no waste, and no plastic bottles! I promise these cloths deliver a streak free result and all you need is water! When you’re done cleaning, rinse out your cloth, or throw it in the wash if needed, and it will be ready for next time. ... Effective cleaning results without the use of chemicals.. yes please!!! Stay tuned tomorrow for my Day 6 reveal...it's absolutely beautiful!!! Tickets on sale now at Sam's Pizza Trenton, Angela's Home Decor, and Hippie Chiks Natural Health Shop. $5.00 each or 3 for $12.00 with 100% of the proceeds directed to the Aberdeen Health Foundation, Sandbar Mental Health Endowment! #chemicalfreecleaning #spiritofgiving #nourishedbydesignwithsasha #aberdeenhealthfoundation #mentalhealth #forgehomeandgarden

Coconut Chocolate Brownie Bites... enough said! One of the key ingredients in these no-bake bites is pitted dates. Dates are an excellent source of soluble fiber, B Vitamins and minerals such as copper, potassium, manganese, magnesium, iron, and phosphorus. They are also among the most alkaline of foods! Just another example of what I have included in the "Back to School" recipe Collection! Happy Friday!!! #clientfavorite #backtoschoolrecipes #energyball #chocolatecoconut #pitteddates #nourishedbydesignwithsasha #holisticnutrition #rhn

Go check the pantry and see what you have on hand! Trust me... you are going to love this one! This Blueberry Banana Loaf comes together quickly and is gluten, dairy, and grain free! Delicious, healthy, easy to prepare, and it freezes beautifully... does it get any better? Its perfect for breakfast on the go, the lunchbox, or an after school snack and is just another example of what I have included in my newest Recipe Collection. Did you get your copy yet? $34.50 taxes in!

In case you missed my post last night, I have a new Fall Slow Cooker Program priced at just $15.00 plus HST!!! Scroll down one post for all the details! As promised, here is the recipe list : Lunches and Dinners include Curried Chicken Slow Cooker Stew, Slow Cooker Maple Mustard Chicken, Slow Cooker Stuffed Peppers, Slow Cooker Vegan Chili and Slow Cooker Vegan Sloppy Joes.... Breakfast recipes include Slow Cooker Cinnamon Apple Sauce, Kiwi Green Smoothie, and Zucchini Bread Overnight Oats. I also provide some snack suggestions and include one of my favorite snack recipes.. Protein Packed Deviled Eggs! This program is set up as a "mini" 6 day meal plan where we have leftovers from dinner for lunch. You can follow it as shown and add some side dishes to your dinners or just use it as a Recipe Collection. 9 recipes in total complete with your weekly daily to do list, grocery list, and menu. If you are looking for more recipes, both my Active Living and Back to School Collections are available for $34.50 plus HST until October 1st! One final note... as with my other Recipe Collections, Ready Made Meal Plans, and Resets, there is no recipe substitutions or consulting advice. If those needs are yours, I am accepting 1:1 clients for customized meal plans. Cheers!

Kicking off the week with a New Fall Program! Dig out that slow cooker because with this program, we will be putting it to use every day! My easy peasy Slow Cooker Program focuses on a mix of 'set it and forget it' fall meals and super simple recipes. All recipes are gluten free, dairy free, and soy free. Here's the details This program is a bit different from what I have done in the past. Rather than a Slow Cooker Recipe Collection or Fall Reset Meal plan, I decide...d to do a mix of the two! I am providing you with a mini meal plan (6 days with a ton of leftovers), an itemized grocery list and a complete weekly prep guide (trust me when I say I have covered it all !). All you need to do is make the commitment and follow along. I am including mainly entrees (you can have some freedom with this structure and add your own side dishes). Here's the best part... this program is $15.00 plus HST and yes, you read that right! So.... get ready, set, and let's slow cook! Eating healthy has never been this easy and delicious! I will post the recipe list in the morning. Drop me a or send me a message if you want in! I am offering this Collection for the month of October only.

Out of all the ways to eat chicken, this has been my summer crush! Marinated grilled chicken with a spicy grilled pineapple salsa. Im so excited our summer weather is hanging around a bit longer Looks like slow cooker weather is on the horizon for the end of the week....I have to admit, its a bit of a toss up which I love more #someoneturneduptheheat #summereats #bbq #grilledchicken #salsa #pineapple #holisticnutrition #nourishedbydesignwithsasha

We had a special guest tonight for dinner! George’s mom Demetria has a birthday tomorrow so we wanted to take the opportunity to spoil her! Dinner was of course Greek eats and Ava took the lead on dessert! She prepared my Avocado Brownies from my Back to School Recipe Collection with a slight twist. She baked them in a cake pan and served them warm with homemade whip cream, fresh raspberries and mint. Yaya enjoyed every last bite . For all those who miss seeing Demetria at Sam’s, we posted a pic of her on our Page. #family #birthday #dessert #avocado #browniecake #yaya #samspizzatrenton

I have been getting messages asking if my recipe collections are still available. The answer is yes! but only until October 1st! $30.00 each plus HST. Here's just some of the recipes I have included in each Collection. Did you get your copy yet? Happy Sunday!

Recipe Alert! Whos ready for back to school ? Well, ready or not, tomorrow is the day!! The girls and I have been prepping a few of our favorites over the past few days and the freezer is stocked. Almost all the baked goods in my Back to School recipe Collection were part of the lineup along with a soup, my Granola Bars and No Bake Apple Cinnamon Balls! If you are looking for some great recipes that the kids will love you should grab a copy of this Collection. Ive got... you covered with healthy recipe ideas for breakfasts, snacks and lunch. A couple of the recipes are perfect for dinner so be sure to make enough for leftovers for the lunchbox! The Collection is priced at $34.50 including HST and is delivered via email available for the month of September only. Scroll down to my previous posts for all the details! AND.... to celebrate the long weekend, I am sharing one of the recipes that the girls and I prepared not included in the Collection - Apple Cinnamon Balls! They are no bake, contain only 6 ingredients and freeze beautifully. This is an older recipe that I have shared with many one on one clients but still remains a fall staple. Click the link for the recipe here! https://www.dropbox.com//no-bake-apple-cinnamon-bites%20%2 Hope you all enjoy the recipe and good luck tomorrow to all you students, teachers, and parents! PS... Did you know my Recipe Collections, Ready Made Plans, and Customized One on One services are available to anyone in Canada? Please feel free to share my posts in case someone you know may be interested! Thanks so much xo

Rise & shine, its pancake time! Apple Pie pancakes seem like a perfect start to this beautiful Saturday morning, wouldn't you agree? Another perfect way to head into the weekend....a SALE! If you missed my post last night, if you book your assessment between now and October 9th, both your 90 minute assessment appointment and your Wellness Plan appointment (complete with your monthly meal plan) are 15% off. If you have been thinking about reaching out, the Fall is a perfect time to begin your wellness journey. Want to learn more about working 1:1 with me? Check out my Services Tab or send me a message!

Honey Chicken Chili Meatballs ... a cozy delicious fall meal that pairs perfectly served over brown rice. The best part, the kids love them and the leftovers travel well to school in a Thermos! The recipe is one of 15 in my Back to School Recipe Collection! Scroll down one post for the details in case you missed it this morning. Hope you are all soaking up the beautiful weather this Labor Day weekend!

LIMITED TIME OFFER Eating my weight in veggies tonight! Whoever thinks a salad can't be a satisfying and delicious meal needs to up their salad game. My golden rule for a perfect salad bowl - Protein + Carbs + Healthy Fats! What's in my "Nourished Power Bowl"? Romaine, arugula, quinoa, chickpeas, a hard boiled egg, shredded purple cabbage, red and green onion, carrot, beets, pumpkin seeds, avocado, goat cheese, and I topped this bowl off with a Dijon lemon & t...ahini dressing - seriously delicious! Want this in your next meal plan? Let me know!! As for my offer.... for any Assessment booked between September 28th and October 9th, both your Assessment and Wellness Plan are 15 % off! If you have been thinking about reaching out and working 1:1 with me, now is the perfect time!!! 2020 has proven to be one year - there's no other way to describe it. Many have lost focus or entirely stepped away from their health and wellness goals. Well, let me remind you of something.... each and every one of you are as capable TODAY as you were in January. The climb back is never as hard as we imagine it to be so don't allow the fear to prevent you from starting at all! Send me a message and let's set up a free 15 minute phone chat to see if we're a good fit. Happy Friday! Nutrition for the body, mind, and spirit!

The Nourished By Design Back to School Recipe Collection is launching today!!!! This E-book features taste tested kid approved family favorite whole food recipes which are perfect for the lunchbox! The recipes are quick to prepare and many of the baked goods are large batch so they can be made ahead and frozen. I posted the recipe list last night but just in case you missed it, heres what I have included:... Snack Recipes will include yummy Blueberry Banana Loaf, Apple Cinnamon Muffins, Banana Chocolate Chip Cookies, Avocado Brownies, Coconut Brownie Bites, Slow Cooker Applesauce, a Hummus & Veggie Snack Box, Nut Free Coconut Granola, Classic Hummus, and Kid Approved Guacamole (less heat, less garlic!). Lunches will include an awesome Bento Deli Box, a Chicken Shawarma Salad Bowl, One Pot Taco Pasta, Honey Chili Meatballs, and my "Easy Kid Version" Chicken Fajitas. Three of these options can be served for dinner and the leftovers pack up perfectly reheated and sent in the Thermos. Many of the baked goods also work perfectly as a side to breakfast. The lunches are quick and easy to prepare and a few of them can be prepared for dinner and the leftovers can be packed up for lunch the following day! This Collection is appropriate for those with gluten and dairy sensitivity/allergy. I have also kept the recipes nut free with 2 exceptions. Those two recipes can be saved for the weekend or after for school snacks. Please note, however, some recipes do contain seeds. Similar to my Ready Made and Group Meal Plans, there will be no recipe guidance/substitutions or consulting support via in office, email, phone, or texting. If any of these needs are yours, let me know as I still have some space available for new one-on-one clients. This E-Book Collection is available for the month of September only and will be delivered via email for $34.50 including HST payable by e-transfer. If you would like to grab your copy, comment here or send me a DM! Cheers! #backtoschoolrecipes #healthysnacks #healthylunches #wholefoodrecipes #leftoversareawesome #schoollunchideas #nourishedbydesignwithsasha #recipecollection

Packing school lunches... put your hand up if you are already dreading this nightly task! I have been getting a ton of messages from my one on one clients asking for healthy and delicious lunch and snack ideas for the kiddos. So.... I have decided to put together a "Back to School" Recipe Collection available to you all! Snack Recipes will include yummy Blueberry Banana Loaf, Apple Cinnamon Muffins, Banana Chocolate Chip Cookies, Avocado Brownies, Coconut Brownie ...Bites, Slow Cooker Applesauce, a Hummus & Veggie Snack Box, Nut Free Coconut Granola, Classic Hummus, and Kid Approved Guacamole (less heat, less garlic!). Lunches will include an awesome Bento Deli Box, a Chicken Shawarma Salad Bowl, One Pot Taco Pasta, Honey Chili Meatballs, and my "Easy Kid Version" Chicken Fajitas. Three of these options can be served for dinner and the leftovers pack up perfectly reheated and sent in the Thermos. Need more ideas? Apple slices with cinnamon, coconut yogurt layered up with with berries and granola, fruit salads, leftover chilis and soups, and the old standbys... sandwiches, pitas, wraps, and salads made with last nights leftover protein! After school snacks can be anything from grapes & almonds, home made trail mix, whole grain crackers and cheddar cheese cubes, veggie sticks and hummus, or an open-faced toasted whole grain English muffin topped with salsa, veggies, and mozza popped into the toaster oven. Stay tuned tomorrow morning for all the details Nutrition for the body, mind, and spirit!

Its blueberry season and Im incorporating as many blueberries into my recipes as possible ! Did you know blueberries are an excellent source of flavonoids as well as Vitamin C, fiber, manganese, vitamin E, and riboflavin. The health benefits of blueberries are countless. From Blueberry Breakfast crisp, Blueberry Protein Pancakes, Blueberry Protein Smoothies, Blueberry Overnight Oats, Blueberry Muffins to Blueberry Kale Salads and so many more.... I have you covered! Ar...e you a Blueberry lover? Let me know so I can build some of these recipes into your next meal plan! I am also super excited to announce not only have I decided on my next recipe collection launching in the next week of two but... back by popular demand.... another Reset.... the fall edition! Both programs are fall inspired (think cozy, pumpkin spice, apples, cider, and all things nice!) AND the slow cooker will be a highlight with the Fall Recipe Collection! Stay tuned!!! #blueberries #blueberrycrisp #blueberrypancakes #blueberryproteinsmoothie #blueberryoats #organicblueberries #blueberrylover #falliscoming #nourishedbydesignwithsasha

Burger love char-grilled, made with Cape Breton island grass fed beef and served up on a toasted roll with roasted garlic, caramelized onion aioli, lettuce, tomato, pickle, smoked cheddar and a whisky infused bacon. A cheese burger (or bacon ) is not something I typically eat but after a full day of hiking, my body was looking for something different so I listened! My nutrition isnt always perfect and thats ok! Its all about developing a healthy relationship w...ith food and having trust in your body and what it is trying to tell you! If you are feeling your nutrition is too restrictive, its not going to last very long before you will throw in the towel and revert back to your old ways. Remember, anything that only lasts a week or two before you start to feel deprived is NOT worth starting at all. Now time to unpack, throw in the first of many loads of laundry, and gear up for a busy week. Ill be starting my day tomorrow with a good sweat session, a protein smoothie, and a trip to the grocery store to gather ingredients for a new grilled Halibut dish (inspired by another fantastic meal we had this weekend!) Hope you all had a fantastic weekend!

Taking in the Cabot Trail this weekend! #capebreton #egyptfalls #novascotia #familylove #hiking #nature

Maple planked Salmon with simply some Maple Curry seasoning which I picked up at the Prince Edward Island Preserve Co!! 25 minutes start to finish and dinner was on the table. I served our planked salmon over a spinach salad tonight but it pairs beautifully with grilled asparagus and new potatoes as well! Eating healthy doesnt need to be complicated and should always be delicious!! PS... my beautiful serving board which you can only see a peek off ... picked that up at the Farmers Market in PEI as well! It is gorgeous!!! I will have to highlight that in a future post ... thinking its about time for the Nourished by Design Charcuterie board! #peipreserveco #plankedsalmon #cleaneats #eatinghealthyisdelish #holisticnutrition #customizedmealplans

Its a dark and stormy night and as much as I hate to admit it, I am already starting to think about fall routines and fall meals. On a night like tonight, Penne Chicken with my homemade roasted tomato garlic pesto seemed to fit the bill Is anyone else starting to get fall vibes??? I dont want to say goodbye to summer just yet but I have to admit... my slow cooker has been calling my name. Ive been thinking... maybe a slow cooker recipe collection might be a good idea for September. What do you think? Nutrition for the body, mind, and spirit!

Pina Colada anyone??? My protein rich version is perfect after a sweat session and tastes just like the real deal . If you want this is your next meal plan, let me know!

Do you find yourself looking for something sweet after dinner? Rather than dig into that tub of Haagen-Dazs keep your sweet tooth in check with these Chocolate Peanut Butter Energy Bites. Side note.... they also make a great pre workout snack or after school snack for the kiddos!. If you use certified gluten free oats, they also happen to be gluten free (and dairy free as well!). Just another example of what I have included in my Athletes/Active Living Recipe Collection! ... I am so pumped hearing all your feedback you guys!!! Thank you so much for sharing!!! If you want to grab a copy, its not too late! $34.50 taxes included. Happy Friday everyone! PS - for all those interested in the nutrition stats... these balls have 108 calories, 6 grams of heathy fat, 11 grams of carbs, 3 grams of protein, and 3 grams of fiber. They are also refined sugar free! Nutrition for the body, mind, and spirit!

You could buy granola ... but why would you? Its one of the easiest things to make and you will know exactly whats in it! My version has pumpkin seeds (zinc rich and awesome for the immune system), walnuts and almonds (anti-inflammatory), and has a wonderful pureed pumpkin and maple base to hold it all together. Its perfect for smoothie bowls, topping off yogurt, or simply a healthy snack right out of the jar! Gluten and dairy free and just another example of whats included in my newest Recipe Collection! Did you get your copy yet? $34.50 taxes included! Happy Saturday everyone! PS... for those that have purchased the Collection, this recipe is super versatile! Sometimes I add some dark chocolate chips or sub out one nut for another... feel free to modify with your favorites! Nutrition for the body, mind, and spirit!

Mango Chickpea Chicken Salad . If you listen closely, your body will "Thank You" once you devour this one! If I must say so myself... isnt it beautiful!!!! Full of incredible nutrients, this salad has it all. Arugula (its a bitter green which happens to be fantastic for gut health), naturally raised chicken breast, beautiful bright green protein rich edamane, chickpeas for dietary fiber, iron, magnesium and zinc, and of course the tahini lemon garlic dressing! Tahin...i is derived from sesame seeds, and like other nuts and seeds, contain lignans which have amazing antioxidant abilities. As for the lemon and garlic, both are wonderful for the gut and great foods to include in your diet to support a reduction in inflammation! There you have it! Just another example of whats for dinner (or lunch!) in my newest Recipe Collection. $34.50 taxes in! PS... three posts in one day!!! I think that is a record for me! I just cant help but share pictures of all these delicious eats with you all!!! I will calm down tomorrow... I promise LOL! #mangochickensalad #tahini #plantbasedprotein #yourbodywillthankyou #nourishedbydesignwithsasha Nutrition for the body, mind and spirit!

Lunch in 6 minutes flat!!! I didnt include this Salmon Spinach salad in my Recipe Collection but I should have!! Spinach, cherry tomatoes, red onion, cucumber, leftover planked cedar salmon, feta ( of course ) and an olive oil balsamic dressing. Yummm #salmon #quicklunch #feta #powerlunch #cleaneats #spinachsalad

Rise & shine! A Protein Smoothie and Muffin are one of my favorite ways to start my day. I included these Apple Cinnamon Muffins in my newest Recipe Collection (as well as 2 Protein Smoothie recipes and a Smoothie Bowl!). 20 recipes in total for $34.50 taxes in delivered via email. If you missed my posts over the past couple of days, scroll . Whether you are an athlete or simply want to include more anti-inflammatory and antioxidant rich whole foods in your diet, you dont want to miss this! Nutrition for the body, mind, and spirit!

The Nourished By Design Athletes/Active Living Recipe Collection is here! Pictured here is just a snapshot of some of the fabulous recipes I have included in this Collection! This E-book features some of my favorite key nutrients for those living an active lifestyle. If you are looking to include some whole food recipes that are not only delicious but that will also support your athletic pursuits, this Collection is for you! This Collection may also be off int...Continue reading

One more sleep until launch day!!! Today I am sharing a sneak peak as to another recipe included in my Athletes/Active Living E-Book Recipe Collection! These Chocolate Peanut Butter Fat Bombs are AMAZING!!!!! Dont let the name scare you! The squares are refined sugar free, gluten and dairy free and rich in healthy fat. They not only make a fantastic snack for athletes but also are a pretty damn good substitute for a Reeses Pieces Peanut Butter cup.. just sayin LOL! ... BTW, they are no bake and only contain 7 ingredients! I want everyone to know exactly what they are getting in this collection as there will be no recipe substitutions so I am sharing with you all the recipe list here! Check it out and keep you eyes peeled tomorrow! I cant wait to tell you all about it!!!! And here it is.... Tropical Matcha Protein Smoothie Mango Green Smoothie Bowl Chocolate Cherry Berry Recovery Shake Overnight Bircher Muesli Apple Cinnamon Muffins Mediterranean Budda Bowl Chicken Shawarma Salad Bowls Spicy Shrimp Fried Rice Ginger Chicken Stir Fry Salmon Burger with Dill Tartar Loaded Sweet Potato & Kale Quesadillas Mango Chickpea Salad with Grilled Chicken Mushroom Garlic Quinoa Chocolate Peanut Butter Energy Bites Honey Nut Hemp Energy Bars Pumpkin Spice Granola Chocolate Peanut Butter Fat Bomb Squares Immunity Boosting Bone Broth Golden Turmeric Latte Classic Virgin Sangria The best part... all these recipes are gluten free and dairy free provided you use certified gluten free oats with one exception - the Salmon Burger with Dill Tartar! Nutrition for the body, mind, and spirit!

I have finalized my first Recipe Collection... the Athletes/Active Living edition! I will share the recipe list with you all soon but I wanted to give you another sneak peek of whats for dinner! Say hello to a cleaned up version of "Spicy Shrimp Fried Rice"! Quinoa is the base and together with gut friendly tamari, garlic, peas, onion, egg, amazing spices, and a few other secret ingredients, I promise, you will not miss Chinese take out! George and I are taking off for the weekend for some much needed downtime so I will launch the collection early next week! Nutrition for the body, mind, and spirit!

OMG you guys!!! The response to my Nourished by Design Recipe Collection has been incredible!!! I just had to share with you one of the recipes I have included in my first series - the Active Living/Athletes Collection! I am launching this collection of recipes next week and I cant wait to tell you all about it! This E-Book of recipes will not only support the immune system (super important for those that are active) but will also be anti-inflammatory in nature. My Pla...nked Salmon Burger has made the cut and let me tell you.. it is seriously drool worthy!!! A homemade dill tartar, perfectly fresh ripe tomato slices, red onion, arugula, and shredded coleslaw served on a fresh crusty grilled bun. Stay tuned I will include the recipe lineup when I launch and will be sure to include lots of pics of what I have included! #salmonburger #antiinflammatory #immunesupport #nourishedbydesignwithsasha #activeliving #nutritionforathletes #cleaneats #holisticnutrition #recipebooks Nutrition for the body, mind, and spirit!

Check this out! Just another reason to incorporate the Cultured Coconut Kefir into your daily regime. I am well stocked at Sams Pizza, Trenton as well at the office. $24.00 plus HST

Introducing the Nourished by Design Recipe Book Series!!!! The majority of my practice is all about designing customized and "ready made" meal plans to support my clients health concerns and goals. Although my meal plans are an incredibly powerful and effective tool, not every client wants or needs a structured meal plan. Thats why I have created my Recipe Book Collection! These recipe books will offer lots of variety and will be designed to support a variety of healt...h concerns. Hormonal health (think recipes designed to support both the luteal and follicular phases), dairy free, gluten free, bone health support, thyroid friendly, low histamine, low FODMAP, vegan, plant based, and anti-inflammatory are just a sample of what I am planning! I am rolling out the first collection early next week with my Active Living/Athletes Collection. This E-book will feature my key nutrients for those living an active lifestyle and will include 20 delicious recipes including breakfasts, lunches, dinners and of course snacks! My collections will be available without an appointment and will be delivered via email for $29.99 plus HST. Stay tuned for all the details! In the meantime, tell me what collection do you want to see next? Nutrition for the body, mind, and spirit!

One of my favorite post workout recovery shakes - Chocolate Cherry Berry Blast! Some key ingredients... coconut water, hemp, cacao powder, green tea powder and tart cherry juice! Did you know that tart cherry juice is packed with unique properties that naturally mediate the inflammation process ( meaning it helps you recover faster!) If you are looking for a customized meal plan to support your athletic pursuits, Ive got you covered!

My Nanny MacDougall. she left us just two months after reaching her 97th birthday. We are all heartbroken but so very grateful she left us so peacefully. I wanted to share the passing of my Nanny with you all because almost all of my clients have heard me talk about her as well as my other Grandmother Ferguson. They both played a very significant role in raising me and ultimately shaped the woman I am today. Growing up, I would spend many weekends, holidays, and vacations... with my Nanny. She taught me all about the value of family, kindness, and how the simple things in life were really all that mattered. I spent many early mornings with her in her garden gathering our goodies for dinner. After our morning harvest, we would often bake creating her famous family favorites to have waiting for Grampie when he got home from work. To this day, the smell of buttermilk biscuits, cinnamon rolls, her homemade bread and peanut butter cookies transports me back in time to my childhood standing on the stool beside her in the kitchen. My Nanny was full of life. She loved to sing, dance, entertain, and laugh. She loved her family more than life itself. Today I am sharing some pictures that I shared with some of you last summer. I planned a special day in her honor to celebrate her and everything she loved - the sunshine, flowers, good eats, wine, and of course two of her 16 great grands Adara and Ava. I knew when I planned it, time was not promised and it may be one of my last opportunities to have her at the house. Sadly, it was . I am beyond thankful my girls and I had this special day with her. It will be forever in our memories. Thank you all for your sweet words and condolences over the past couple of days. My Nanny was the kindest, most compassionate and fun loving spirit you would ever meet. Her family was her world, and I am so proud that I am a part of her legacy. RIP Nanny

BBQ and Patio Party Season... my kinda party!!! With summer in full swing, barbeques and patio parties are the perfect opportunity to wow your guests and your hosts with delicious and beautiful dishes! The best part they can also be super healthy without compromising taste! My version of good ole fashion coleslaw adds kale, pumpkin seeds, cranberries, shredded carrot, and red and green cabbage. Instead of mayo, I use an olive oil, lemon garlic vinaigrette. This salad is the bomb and is layered with goodness in every bite. Lets just say you will make the invite list for the next party once you arrive with this one! One on one clients if you want to see this in your next meal plan, comment here or send me a dm! #vegan #summersalads #kale #cleaneats #dairyfree #bbqsalads #patioparty #holisticnutrition #RHN

So wonderful to be hearing such positive feedback to my newest Ready Made "Pescatarian" Meal Plan! Ill be honest... I designed this plan with a select few in mind but the response has been so much greater than I expected. Heres just one of the comments I received over the past couple of weeks! "This is my lovely neighbor Sashas business! Ive been following this nutrition plan for 2 weeks, almost. Its been very nice having an organized menu for what Im cooking and... eating. Its helping me build muscle, lose a little fat, and feel more energetic for summer. The recipes are delicious and easy. Im definitely cooking nicer meals than I have been in a while. This is my second plan from Sasha, and Ive loved them both! Nourished by Design with Sasha Vlemma" Sally ONeill This plan is still available along with many other "Ready Made" meal plans all designed with a specific theme. Whether you are looking to reduce inflammation, lose weight, support your gut and digestive system, or simply just acquire some awesome recipes and meal ideas, I have you covered! All my Ready Made Plans are available without an appointment and are available for $85.00 plus HST! Check out my Services Tab for more details or send me a message !

Another awesome day on the Island! We woke up bright and early, got our sweat on, brunch on the patio, afternoon by the pool, a little retail therapy, washer toss, BBQ for dinner, hot tub, music and smores by the fire. If only vacation could last a little longer ..#salmon #maple #quinoasalad #farmersmarket #greeksalad #pei #gablesofpei #cavendish #run #nourishedbydesignwithsasha #RHN #holisticnutrition

Island Life We arrived on beautiful Prince Edward Island today for our 27th consecutive summer vacation. Summer wouldnt be summer any other way. We got all settled in, had a simple but delicious BBQ and will spend tonight dipping in our hot tub, sitting by the fire, and sipping a glass of Pinot. Doesnt get much better than that. #princeedwardisland #vacay #islandlife #bbq #marinatedchicken #greeksalad #gablesofpei #nourishedbydesignwithsasha #holisticnutrition

The forecast on the East Coast is calling for some cozy dinners the next few days. Its been all about quick, fresh, and stove free over here for the last few weeks but tonight we were all craving something warm and cozy. Nothing beats a one pan meal and this Indian inspired stir fry served over brown rice fits the bill! It is loaded with goodness including my favorite anti-inflammatory food prescription turmeric! More than 50 clinical trials have tested turmeric against a host of diseases! Are you a turmeric lover? Its so easy to get your daily RX... not only can it be added to curries but try throwing it in your smoothies, soups, pasta sauces, and even your snacks... (think popcorn!). #turmeric #goldenspice #antiinflammatory #RHN #holisticnutrition #nourishedbydesginwithsasha

Grilled Marinated Chili Shrimp Skewers with an Avocado Cream Dipping sauce.... seriously drool worthy ! Just another example of whats on the Menu for the Summer Reset! 4 weeks of seafood and plant based meals which are not only delicious but incredibly easy and quick to prepare. $85.00 plus HST! Check out my previous posts for all the details or send me a dm! #shrimp #barbeque #chilli #avocadocream #pescatarian #customizedmealplans #dairyfree #glutenfree #nourishedbydesignwithsasha #holisticnutrition #RHN