Oceans Within Wellness

If you’re struggling with heartburn during your pregnancy, you’re definitely not alone. Here are a few things you can do to help. elevate your bed - this helps use gravity to keep things moving down eat smaller, more frequent meals - this will help reduce the pressure on your esophageal sphincter while also keeping your blood sugar levels balanced ... chew raw almonds - almonds are a low acid food, high in fibre and good quality fats and ultimately loaded with nutrients don’t lie down after eating - this puts pressure on your esophageal sphincter and can cause more irritation practice deep breathing - this helps relax the diaphragm and helps our bodies focus on digestion by stimulating the parasympathetic nervous system relaxed and slow eating - when we eat slower, our hormones have the time they need to let us know when we are full to avoid overeating These are just a few things that you can try to help alleviate heartburn during pregnancy (or even when you aren’t pregnant). #perinatal #perinatalnutrition #prenatal #prenatalnutrition #holistichealth #holisticnutrition #healthyfood #healthyeating #healthypregnancy #eatwell #healwithfood #nutrition #pregnancynutrition

If you’re struggling with heartburn during your pregnancy, you’re definitely not alone. Here are a few things you can do to help. elevate your bed - this helps use gravity to keep things moving down eat smaller, more frequent meals - this will help reduce the pressure on your esophageal sphincter while also keeping your blood sugar levels balanced ... chew raw almonds - almonds are a low acid food, high in fibre and good quality fats and ultimately loaded with nutrients don’t lie down after eating - this puts pressure on your esophageal sphincter and can cause more irritation practice deep breathing - this helps relax the diaphragm and helps our bodies focus on digestion by stimulating the parasympathetic nervous system relaxed and slow eating - when we eat slower, our hormones have the time they need to let us know when we are full to avoid overeating These are just a few things that you can try to help alleviate heartburn during pregnancy (or even when you aren’t pregnant). #perinatal #perinatalnutrition #prenatal #prenatalnutrition #holistichealth #holisticnutrition #healthyfood #healthyeating #healthypregnancy #eatwell #healwithfood #nutrition #pregnancynutrition

With the cold weather still very much here, I am working on having warm breakfasts. It’s hard for me because I love smoothies, but so much better for our digestive fire. This is oatmeal - with about an 1/8th of a cup of organic rolled oats and an 1/8th of a cup chia seeds and 2 tbsp freshly ground flax. I have added cinnamon for the blood sugar support and for the added warmth and a small amount of local honey. Topped with nuts and seeds for the fatty acids and my favourit...e, blueberries for some antioxidants and a tart pop! #breakfast #breakfastclub #breakfastofchampions #breakfastideas #fibre #antioxidants #omega #nutsandseeds #wholefoods #bloodsugarbalance #energy #holistichealth #goodfood #tasty #fillingbreakfast

With the cold weather still very much here, I am working on having warm breakfasts. It’s hard for me because I love smoothies, but so much better for our digestive fire. This is oatmeal - with about an 1/8th of a cup of organic rolled oats and an 1/8th of a cup chia seeds and 2 tbsp freshly ground flax. I have added cinnamon for the blood sugar support and for the added warmth and a small amount of local honey. Topped with nuts and seeds for the fatty acids and my favourit...e, blueberries for some antioxidants and a tart pop! #breakfast #breakfastclub #breakfastofchampions #breakfastideas #fibre #antioxidants #omega #nutsandseeds #wholefoods #bloodsugarbalance #energy #holistichealth #goodfood #tasty #fillingbreakfast

happy new year The new year offers us a time to look forward, think about achievements and growth that we want to accomplish in the next calendar year. It is also a time to look back on lessons learned, struggles we overcame and moments to celebrate. This past year was a big one for me. I continued my dedication to this business and moved it forward into the direction I feel is most fitting for me. I became a doda (aunt) and I found a partner who helps me feel grounded, ...balanced and is excited to grow together. In this coming year I hope to continue to grow Oceans Within and work with more clients to achieve their goals, I hope to continue my growth as an individual, a partner and a family member. I also hope to continue to hold the friendships that are close to me right and strengthen them as we move through life. There is so much uncertainty in the things we cannot control. But we can control our reactions and as a result the impact they have on our lives and our health. #happynewyear #2022 #2022goals #chooseyourpath #chooseyourattitude #growth #holistichealth #healing #wholistichealth #holistic #wholistic #wholebody #wholebodyhealth #bodymindsoul #attitude #outlook

happy holidays I wish you all a relaxing time over the next few days. I hope you are able to connect with those you love and those who are important to you. If there are moments of overwhelm, stress or anxiety. Take some time to yourself, take a moment to ground d yourself with your feet on the floor or you back on the floor, take a few deep breaths and remind yourself that you are doing the absolute best you can. Hold space for yourself and be kind.

happy new year The new year offers us a time to look forward, think about achievements and growth that we want to accomplish in the next calendar year. It is also a time to look back on lessons learned, struggles we overcame and moments to celebrate. This past year was a big one for me. I continued my dedication to this business and moved it forward into the direction I feel is most fitting for me. I became a doda (aunt) and I found a partner who helps me feel grounded, ...balanced and is excited to grow together. In this coming year I hope to continue to grow Oceans Within and work with more clients to achieve their goals, I hope to continue my growth as an individual, a partner and a family member. I also hope to continue to hold the friendships that are close to me right and strengthen them as we move through life. There is so much uncertainty in the things we cannot control. But we can control our reactions and as a result the impact they have on our lives and our health. #happynewyear #2022 #2022goals #chooseyourpath #chooseyourattitude #growth #holistichealth #healing #wholistichealth #holistic #wholistic #wholebody #wholebodyhealth #bodymindsoul #attitude #outlook

happy holidays I wish you all a relaxing time over the next few days. I hope you are able to connect with those you love and those who are important to you. If there are moments of overwhelm, stress or anxiety. Take some time to yourself, take a moment to ground d yourself with your feet on the floor or you back on the floor, take a few deep breaths and remind yourself that you are doing the absolute best you can. Hold space for yourself and be kind.

Preconception plans are not only for those who will be carrying the baby. There is a second half we can’t forget about! Zinc is an important mineral in the preconception phase for men. It is responsible for making the outside layer and the tail of the sperm It helps maintain the good testosterone by blocking the conversion pathway to the bad testosterone... It is an Antioxidant that helps prevent oxidative damage and decrease DNA damage in sperm To get adequate zinc, eat plenty of beans, nuts and seeds, eggs and oysters. #holistic #holistichealth #preconception #zinc #zincforyourdink #minerals #sperm #improvinghealth #goodfood #food #foodishealth #farmacy #vegetables #nuts #seeds #antioxidants #spermhealth #ttc #preconceptionhealth #babyprep

Preconception plans are not only for those who will be carrying the baby. There is a second half we can’t forget about! Zinc is an important mineral in the preconception phase for men. It is responsible for making the outside layer and the tail of the sperm It helps maintain the good testosterone by blocking the conversion pathway to the bad testosterone... It is an Antioxidant that helps prevent oxidative damage and decrease DNA damage in sperm To get adequate zinc, eat plenty of beans, nuts and seeds, eggs and oysters. #holistic #holistichealth #preconception #zinc #zincforyourdink #minerals #sperm #improvinghealth #goodfood #food #foodishealth #farmacy #vegetables #nuts #seeds #antioxidants #spermhealth #ttc #preconceptionhealth #babyprep

DHA is an important fatty acid (a polyunsaturated fatty acid or a PUFA) for all stages of conception. Preconception:DHA has anti-inflammatory properties as well as reducing blood lipid levels. The addition of DHA helps reduce bad cholesterol (LDL) and balances good cholesterol (HDL). Reduction in inflammation and balancing systems signals your body that it is ready for conception. Pregnancy:During pregnancy DHA plays a significant role in the development of your baby’...s rapidly growing brain and eyes in utero. It also can protect your baby’s brain from inflammation and damage. Postnatal:Pregnancy depletes your brain of DHA. Reduced levels of DHA have been linked to; reduced cognitive function, depression, and greater susceptibility to stress. As a result, DHA after pregnancy can be a wonderful support and can help ward off baby-brain. Breast feeding/chest feeding:DHA levels in the parent are reflected in their milk supply. Ensuring that you are getting adequate levels in your diet will continue to support the development of your baby’s brain and eyes during this period.

A snowy evening like this calls for a bowl of chilli. Chili is a great way to get a never of nutrients in one meal, especially your proteins. This is a vegetarian chilli, black beans and chickpeas being the main source of protein (along with all the veggies). ... Beans have what they call the two meal effect, helping maintain blood sugar levels for the same amount of time as two meals would. This is great for those trying to conceive, those who are pregnant, and really anyone battling the effects of stress on your body! Adding in some grass fed ground beef would bring this to the next level.

When you have a new baby, there are so many things to think about, so many new things and little time to make complex meals. If you are breastfeeding, think about these key nutrients when you are pulling together your next meal or snack, or finding some time for yourself. --------------------------------------------- Water - 88% of your breastmilk is water. As you can imagine it is important to replenish water for breastmilk supply, your energy levels and to ensure that you... are staying hydrated. Iron - It is important to maintain and replenish your iron stores used in breastfeeding. Probiotics - Help support a healthy microbiome for you and prevent thrush and possible yeast overgrowths for your child. Omega 3 - Among many benefits, omega-3 can decrease the possibility of allergies, asthma and ultimately aid in the development of your child's brain. It can also help with postpartum symptoms. Vitamin D - The "sunshine vitamin" has been shown in preventing numerous diseases (MS, type I diabetes, and cancers) and rickets. Sleep - Sleep and relaxation may feel challenging but are helpful to maintain supply.

It has been a year. Challenging, eye opening, life changing and liberating. There are many things that this year brought for me and for that I am grateful. 2020 taught me: Sometimes moving slowly through things is the best way to forge ahead ... Moving into my body, listening and feeling my emotions helps in my decision making process Letting go of comfortable things is sometimes the most important thing you can do for your growth Being scared, taking risks and pushing your limits can bring you back to yourself in a way that you never have known before Building your home and family doesn't always look the same as someone else's Finding your passion, growing with it and leaning into it will (hopefully) bring you a sense of grounding and success 2021 has some exciting this coming for Oceans Within and I cannot wait to share them with you. I haven't felt more sure of my direction before and I can't wait to share that with you all!!

HAPPY WINTER SOLSTICE I have to say that I am grateful we are here. Grateful that moving forward to days getting longer. The early winter months are often really challenging for me. This year, things have been a little different. And I don't mean because of covid. This year, in these darker days, I seemed to have found some peace, some sort of balance in my life. 2020 has been the first year in a long time that I have felt a sense of ease during these months. ... I am conscious this might not be the case for many others. But I did just want to share that in my darkness I have found a little light and a sense of gratitude for that. 2020 has been a big year for me. A lot of learning and a lot of growing. I am looking forward to more time with the sun, hopefully bringing some brightness and light to 2021.

Saturday morning breakfast. Mornings are really special to me. I strive to find moments of stillness and calm in the mornings. On weekdays but especially on weekends, I enjoy moving through this time slowly and with intention. I have been feeling a little disconnected from my body this week and that means that I haven't been nourishing myself in the right ways. So to bring myself back this morning I thought I would take the time in the kitchen and make my favourite breakfast...!! --------------- I find it so interesting when I disconnect the first practice that I let go of is making and creating in the kitchen. This is one of the things that brings me the most joy and connection to myself but in more challenging times it feels like labour. Moving through the motions slowly and consciously is important.

I am going to be teaching online! Since the beginning of this time we are in, I have missed sharing space and teaching. So, although we won't be sharing physical space, I thought we could share some time together. If you are interested in joining me, please DM me or shoot me a quick email and I will share the details. Please feel free to share with your networks.

So grateful for time outdoors to reset, refresh and reboot! I hopped into @algonquin_pp for a quick overnight, just my pooch and I. It was my first successful solo trip and I will have to say, it was so good for the soul! I have felt an overwhelming sense of gratitude this weekend and the weekend isn't even over yet.

Welcome to fall. As we move into this season the trees remind us that letting go is important, that death and rebirth are natural and beautiful, and that with the cold weather upon us we need to prepare ourselves for winter. I was encouraged to start this fall season off with a dip in the chilly waters of Georgian Bay and I couldn't have thought of a better way to move into this season. I am grateful for mornings like this. It feels right to slow down, to enjoy and to cozy up.

@northshore_apothecary thank you for the beautiful birthday gift! I am so lucky to have you and all the beautiful scents in my life!!! If you haven't already, you should check out this gals beautiful creations!

Getting out in #algonquinpark is one of my favourite ways to reset. For this trip, I didn't know that I NEEDED it until I got home on Sunday. When I got home I was able to decompress, relax and have some serious snuggles with my pooch. Grateful for nature, grateful for this place I grew up and began to find myself and grateful for good friends who are up for tough, last minute trips.

Whipped up some pesto with the basil in my backyard, almonds, hemp seeds, and organic olive oil. For tonight's dinner it was mixed with brown rice pasta, shrimp, kale, enoki mushrooms and ginger.

Some more of my favourite, oatmeal. I topped this with a strawberry puree from the hand picked berries we got @taylorstrawberryfarm nuts and seeds and a little coconut for some thing extra!

Can you tell that I was looking forward to getting my fill of @tacofinovan? Until we can safely fly again, my renditions will have to suffice.

This morning my body was craving movement. After taking a moment in bed to reflect and journal I did my morning yoga practice. My body was still craving more. I headed out for a walk with the dog. As I moved through the neighbourhood I followed my feelings. They took me on an hour long walk all around. When I arrived home I knew I needed some good fuel for the day so I prepared one of my favourites, egg fried rice! I loaded it up with fresh veggies and added fresh ginger right at the end to give it a little extra zing!

#Repost @sophielovell Blessed to have spent this #internationalwomensday with a group of beautiful women; sharing space, emotions, movement and energy. I was so grateful to have been part of it and proud of myself for giving myself 100%.