Nourishing Conversations

You Are Enough- Today, Tomorrow & Everyday forward

Nourish Your Everyday

I spent Saturday at the Women's Wellness Conference put on by 2GFitness. It was a small group of ladies that met to exercise and learn more about health.  The speakers were fantastic. I have spoken with Rosalyn in the past and she has a great message around body image and emotional eating.  This is definitely a message that many of us need to hear.

Maria Ellis the founder of MariaMichelle Fitness and Lifestyle Coaching and a fabulous motivational speaker.  Her talk was titled "You Are More Than Enough"  she had each woman stand at a mirror and share at least one thing they loved about themselves.  Using the question "What do you see?"  I was struck by how difficult this was for just about everyone in the room.  It broke my heart to see so many amazing women struggle with finding something positive to say about themselves.  She then had each woman say that they are enough right now, tomorrow and every day in the...

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Potato Crazy

Uncategorized Aug 12, 2016

Today I am sharing my trial of the "potato diet".  Sometimes we need to try something to really convince ourselves it's a bad idea.  

I hope you have a bit of chuckle at my experience!  

Remember to find ways to Nourish Your Everyday


Get my complimentary e-Book with some more great recipes and strategies you can start using now to increase your energy and lose weight.


Shonda Holt BScN, C.H.N. Certified Holistic NutritionistTM

Functional Nutrition Practitioner

[email protected]


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Vitamin D and Sunscreen

Uncategorized Aug 02, 2016

Vitamin D is also called the sunshine vitamin.  It’s actually not a vitamin but a pro-hormone.  It’s called a vitamin because it’s something we need to get every day.  We get it from sunshine but many of us work in offices, live in Canada, lather ourselves with sunscreen and therefore are often deficient.


So why is Vitamin D so Important?

The sun has gotten a bad rap lately and is often deemed as evil.  Therefore, many people are covering themselves with toxic chemical laden sunscreens to prevent getting a sunburn.   But there are many dangers of not getting enough sun.  In fact observational studies show that a higher vitamin D status, higher dietary vitamin D intake, and greater sunlight exposure have been associated with a decreased incidence of colorectal, pancreatic, and breast cancer, and a lower incidence of total cancers.

Vitamin D has functions all throughout your body. It helps your gut absorb calcium and...

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Adapting Recipes - breakfast

I think one of the most important skill you can have is to learn how to adapt recipes to make them healthier.  This can be challenging but it also can be easy if you bring an attitude of adventure.

One of my absolute favorite foods is eggs benedict.  I generally don't eat eggs often.  As well,  many people have a sensitivity to eggs so I coach my clients to at least limit if not get off altogether at least for a short amount of time.  That being said I know that people are looking for ways to make some of their favorite foods healthier as they aren't ready to give them up completely.  

A few weeks ago I showed you how rutabagas can be used in place of tortillas to make a taco or "sandwich".  Well, I hate just having one recipe for a food as it then ends up going bad and thrown in my compost.  So I was wanting to treat myself to an eggs benedict but definitely don't want the bread or the sauce that typically comes with eggs benedict.  So...

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How Well Do You Maintain Balance?

balance lifestyle Apr 16, 2016

 If trying to maintain balance in your life makes you feel like a tightrope walker, you’re not alone. Most of us have so many demands on our time and energy, life can feel like a three-ring circus. Take this quiz to see how well you are meeting responsibilities, while also recognizing and fulfilling personal needs and wants.

 True  or False

 1. The only way I can successfully manage my life is to take care of myself physically and emotionally.

 2. Nurturing myself enlarges my capacity to help others.

 3. I eat healthfully and exercise regularly. 4. I get check-ups, go to the dentist, and take preventative precautions.

4. I get check-ups, go to the dentist, and take preventative precautions.

5. I set aside personal, quiet time for myself, whether I’m meditating or simply letting my thoughts drift.

6. I experience the gifts of each season: ice skating, sledding, bundled-up beach walks; gardening, hiking, more time outside; camping,...

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Raw "taco" Demo

raw vegan Apr 04, 2016



  • 10 ounces soaked nuts (cashews, walnuts, pecans)
  • 1/2 stick of celery
  • 1 red pepper
  • 1/2 small onion
  • 2/3 of a carrot
  • 1 1/2 inch piece of zucchini (optional)
  • 1/2 bunch of cilantro, parsley or basil (chopped)
  • salt and pepper to taste


  1. blend the nuts and veggies together
  2. mix in by hand chopped cilantro, parsley or basil or any other fresh herbs of choice

"Taco" shell

  • rutabaga
  • olive oil - enough to cover
  • fresh lemon juice from 1-2 lemons
  • sea salt


  1. thinly slice rutabaga with a mandolin, meat slicer or by hand
  2. marinate in olive oil, lemon juice and sea salt for 30 minutes
  3. remove from marinade, rinse and dry 

Final Assembly

Fill your taco shells with the spread and whatever filling appeals to you.  I put in thinly sliced carrots, celery, cucumber, and avocado.  Other things you can add are sprouts, tomato, fresh salsa, chicken or fish.

I hope you enjoy trying this new take on finger foods!

Be well,



When I was...

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The Power of Gratitude


Accessing the Power of Gratitude

The practice of gratitude as a tool for happiness has been in the mainstream for years. Long-term studies support gratitude’s effectiveness, suggesting that a positive, appreciative attitude contributes to greater success in work, greater health, peak performance in sports and business, a higher sense of well-being, and a faster rate of recovery from surgery. 

But while we may acknowledge gratitude’s many benefits, it still can be difficult to sustain. So many of us are trained to notice what is broken, undone or lacking in our lives. And for gratitude to meet its full healing potential in our lives, it needs to become more than just a Thanksgiving word. We have to learn a new way of looking at things, a new habit. And that can take some time. 

That’s why practicing gratitude makes so much sense. When we practice giving thanks for all we have, instead of complaining about what we lack, we give ourselves the chance...

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Tips on Eating Healthy When Travelling

I am in California this weekend doing some professional development. I thought I would share some simple strategies that I use to ensure I eat healthy when flying and staying in a hotel.

This certainly isn't an exhaustive list of tips so if you have some great ideas why don't you share them on my Facebook page.

Today I am short on time as I am heading to my workshop.

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I mention some recipes in this video so stay tuned for my next blog where I will share these with you. For now here are some tips on eating in restaurants.

Tips for Eating in Restaurants


  • Pass on the bread basket
  • Order half portions when possible
  • Don't leave portion control up to your willpower. It's easy to keep eating until you can't eat anymore. Your best option is to order half portions whenever possible. Also, consider ordering an appetizer for your meal.
  • Order dressing and sauces on the side
    • For...
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