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Mind Body Coaching

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Package 1: Basic Cooking Service

About Me

Hi, I’m Tracy! I create food solutions to feed your life goals. I’m a Nutritionist, chocoholic + superhero fan. Mom to three, wife to one, crazy about all four, and food! When you work with me you’ll learn to savour life and nourish all that it has to offer.

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tracyhoulenutrition2.0

Food is more than just fuel for our bodies - it's

Food is more than just fuel for our bodies - it's also information for our cells.

The food we consume provides instructions to each and every one of our cells on how to function and behave. This includes everything from basic processes like energy production, to more complex functions like hormone regulation and immune response.

But not all foods are created equal when it comes to their ability to provide our cells with the necessary information. Processed starchy flour and sugar, for example, are often stripped of their natural nutrients and fibers, leaving behind mostly simple carbohydrates like glucose. This lack of complexity in nutrition can confuse our cells and lead to imbalances in our bodies.

When our cells receive this influx of glucose without the necessary accompanying nutrients, our livers step in and store the excess as fat for future use. This process can result in weight gain and other health
issues, making it clear that processed foods are not ideal sources of cell information.

On the other hand, whole, unprocessed foods like fruits, vegetables, and high-quality animal protein contain a variety of nutrients and fibers that work together to provide our cells with the instructions they need to function properly.

The next time you're deciding what to eat, remember that food is not just fuel, but also an important source of information for your cells.

Remember, every cell in your body is counting on you to make the right choices.

#foodismedicine #nutrition #nutritionist #healthylifestyle #wholefood #food #healthyfood #healthiswealth #health #foodie #holistichealth #guthealth #wellness #foodporn #paleo #healthy #foodphotography #naturalhealing #naturalmedicine #microbiome #foodisfuel #healthyliving #healing #processedfoodfree #alkalinefood #herbalmedicine #organic #electricfoods #wholefoodbaseddiet

Homemade yogurt is a potent source of probiotics a

Homemade yogurt is a potent source of probiotics and beneficial bacteria that boost the diversity of the gut microbiome, thereby promoting optimal health.

The process of making yogurt involves fermentation by lactic acid bacteria, which results in a product rich in probiotics like Lactobacillus and Bifidobacterium. Regularly consuming homemade yogurt can enhance digestive health, reinforce the immune system, and improve mental well-being. Moreover, compared to most store-bought versions, homemade yogurt is free from preservatives, artificial sweeteners, and other additives, offering a more natural and wholesome alternative. Plus, store-bought versions have little to no live bacteria. Thus, by incorporating homemade yogurt into your diet, you can proactively improve your gut bacteria diversity and overall health.

My homemade yogurt is based on @drdavisinfinitehealth book Super Gut. It only takes 5 minutes, and now I know my family is getting the diverse gut bacteria that most humans had before the advent of refrigeration.

Please DM me to learn more about making your own yogurt and the easiest way to start.

https://tracyhoule.com

info@tracyhoule.com

#guthealth #health #healthylifestyle #nutrition #guthealthmatters #wellness #ibs #healthyfood #probiotics #guthealing #paleo #healthy #glutenfree #healthyliving #weightloss #healthygut #nutritionist #digestivehealth #microbiome #detox #digestion #organic #holistichealth #fitness #healthyeating #gut #kombucha #bloating #foodismedicine #leakygut

Consider rapini skin food! It contains abundant pa

Consider rapini skin food! It contains abundant pantothenic acid, beta-carotene, and sulfur compounds, all of which encourage great skin. It’s also rich in vitamin C, which aids the formation of collagen and helps to repair damaged tissue.

Fun Fact: Rapini has more protein than carbs making it a perfect side dish when you’re trying to increase your protein intake while watching your carbs!

Because it’s prone to nutrient loss when cooked, a quick 2-minute boil and sauté is best. Try my recipe below.

SAUTEED RAPINI WITH GARLIC

Ingredients

1 bunch of Rapini, ends trimmed off and chopped pieces

2 cloves of garlic, minced

2 tbsp extra virgin olive oil

Salt and pepper to taste

Instructions

In a large pot of salted boiling water, blanch the rapini for 2 minutes

In the meantime, sauté 2-3 cloves of minced garlic and olive oil in a skillet, depending how garlicky you want it

Add the rapini to the skillet and sauté for 3-5 minutes

*Optional, top with a high-quality Parmigiano Reggiano

Enjoy!

#skinhealth #skincare #skincareroutine #skin #skincaretips #beauty #nutritionist #healthyskin #glowingskin #antiaging #collagen #skingoals #selfcare #facial #skintreatment #skincarejunkie #health #skintips #skincarecommunity #skincareaddict #nutritionist #food #naturalskincare #skincarelover #clearskin #healthylifestyle

It’s estimated that those consuming a plant-base

It’s estimated that those consuming a plant-based diet consume 70% of their diet in grains. So, most folks eating plant-based are truly grain-based.

Though grains are often a staple of many diets due to their convenience, excessive consumption can lead to several health problems. Primarily, many grains are high in carbohydrates, which can contribute to weight gain and issues with blood sugar regulation.

One way to know how your body responds to carbohydrates is to wear a Continuous Glucose Monitor.

When I consume a small amount of carbs, under 30 grams per meal, my blood sugar is stable.

When I consume higher amounts of animal protein, about 40-50 grams per meal, this also helps my blood sugar balance.

We know that dysregulated blood sugar leads to diabetes, and it’s also estimated that 80% of the North American population is pre-diabetic.

In our modern world of perpetual diet wars, it’s this type of individualized precision nutrition that can help to remove the confusion about what to eat.

DM me or reach out at info@tracyhoule.com to learn how you can personalize your nutrition for what your body needs.

TracyHoule.com

#diabetes #prediabetes #nutritioncoach #nutritionists #nutrition #food #foodismedicine #diet #protein #fat #carbs #sugar #blood #balance #precision #prevention

Pumpkin Energy Bites! 🎃 INGREDIENTS 1 cup c

Pumpkin Energy Bites! 🎃

INGREDIENTS

1 cup canned pumpkin purée
2 cups dry, uncooked oat flakes
3 tbsp. Maple syrup
1/4 cup ground flax seed
2 tsp. Vanilla extract
1/2 cup dark chocolate chips
*Optional: make them chocolatey by adding 1/3 cocoa

INSTRUCTIONS

Add all ingredients to a medium-size bowl and mix together
Form into 1-2 inch round bites

Enjoy!
🥳😍🤤😀💖

#pumpkin #season #zinc #healthyfat #hair #nails #skincare #healthyfood #healthylifestyle #healthyeating #healthcoach #nutrition #nutritionist #blogger #food #detox #medicine

It’s winter squash season and this savory dish d

It’s winter squash season and this savory dish delivers big flavor.

A perfect side dish for the season with a very high amount of vitamin A - which is not only beneficial for our eyes but also helps with collagen production.

Peel, cube and bake squash at 350F for 35-40 minutes

Save the seeds, rinse, and roast at 300F for 15 minutes to preserve their beneficial fatty acids

#squash #squashtime #cardiovascularhealth #pregnancy #folate #nutrition #nutricionista #nutritionist #functionalmedicine #nutritioncoach #collagen #guthealth #seasonal

Breaking your sugar addiction first requires you t

Breaking your sugar addiction first requires you to understand that it is an addiction. You know it’s an addiction when you experience withdrawal symptoms when trying to kick the habit.

👉 Giving up your sugar cravings requires understanding how sugar can become an addiction and how we got to this point. This way, when you create the plan to set yourself free, you’ll know your efforts are not meaningless.

Here are a few suggestions to help you break the sugar habit:
✔️ Keep sugary foods away
✔️ Sweeten foods yourself
✔️ Watch for hidden sugars in foods
✔️ Eat breakfast

Are you trying to cut your sugar addiction?
Comment below.

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Nutritional strategies that nourish your mind and body
Visit my website www.tracyhoule.com
.
#tracyhoule #nutritionassesmentconsultation #transfrormationprogram #foodmindset #mealplan #genetictesting #personalizednutrition #dietplan #lifestyle #nutritionfacts #nutritioncoach

Your body, your sacred home. Cherish and thrive!

Your body, your sacred home. Cherish and thrive! 💚

Self-love is one of the most important acts of kindness that we can give to ourselves. And when it comes to self-love, caring for your body should be the top priority.

Our bodies are like sacred homes that deserve the utmost care and attention. They are capable of incredible potential, from the simplest movements to the most complex functions.

By nurturing our bodies with healthy food, rest, exercise, and relaxation, we honor their amazing abilities and give them the chance to flourish. Taking care of our bodies also boosts our self-confidence and overall well-being, allowing us to enjoy life to the fullest.

So, let's embrace the power of self-love and care for our bodies like the precious homes that they are.

In the embrace of self-love, care for your body like a sacred home. Nurture, honor, and flourish within its incredible potential. 🌟
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Nutritional strategies that nourish your mind and body
Visit my website www.tracyhoule.com

.
#tracyhoule #nutritionist #healthylifestyle #health #healthyfood #diet #nutritioncoach #healthy #healthyliving #wellness #nutritiontips #dietplan #lifestyle #nutritionfacts #nutritionassesmentconsultation

Personalized meal plans: your recipe for success!

Personalized meal plans: your recipe for success! 💪✨

Are you tired of trying fad diets that don't work for you? Have you been struggling to find a meal plan that fits your preferences and goals? As a nutritionist, I highly recommend a customized meal plan to help you reach your goals and still enjoy delicious food.

With a customized meal plan, you can choose meals that you love and fit your dietary restrictions. Plus, it can help you stay on track with your goals and give you the energy you need to reach success.
Say goodbye to bland meals and hello to a personalized experience that fits your unique needs.

Trust me, a customized meal plan is the best investment you can make in your health and wellbeing. Customized to your preferences and goals, enjoy delicious food that fuels your journey to success. 🍴

Contact me to start your journey toward a healthier you!
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Nutritional strategies that nourish your mind and body
Visit my website www.tracyhoule.com
.
#tracyhoule #nutritionassesmentconsultation #transfrormationprogram #foodmindset #mealplan #genetictesting #personalizednutrition #dietplan #lifestyle #nutritionfacts #nutritioncoach

Lemons and limes are rich in vitamin C, a powerful

Lemons and limes are rich in vitamin C, a powerful antioxidant that strengthens the immune system. 🍋

Regular consumption of detox water with these citrus fruits can help defend against illnesses, improve immune response, and protect against oxidative stress.

Ginger contains potent anti-inflammatory compounds, known as gingerols.

These compounds can help reduce inflammation in the body, potentially benefiting conditions such as arthritis, muscle soreness, and general inflammation. 💦

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Nutritional strategies that nourish your mind and body
Visit my website www.tracyhoule.com
.
#tracyhoule #nutritionist #healthylifestyle #health #healthyfood #diet #nutritioncoach #healthy #healthyliving #wellness #nutritiontips #dietplan #lifestyle #nutritionfacts #nutritionassesmentconsultation

Saffron, commonly known as “the golden spice,”

Saffron, commonly known as “the golden spice,” has been used for centuries to add flavour to food and for medicinal purposes.

This spice is procured from the saffron flower found in the Mediterranean region and certain parts of India and Iran.

The intricate process of extracting Saffron from the flower and its rarity has made it one of the most expensive spices in the world. The unique flavour of Saffron is just one of its many benefits.

My latest blog post aims to enlighten you on Saffron’s numerous health benefits and the best ways to incorporate it into your diet.

https://tracyhoule.com/saffron_how_to_consume_it/

Or check out the link in my bio

#saffron #nutrition #nutritioncoach #nutritionist #medicinalplants #herbst #herbalife #tea #teatime

Studies indicate that personalized dietary advice

Studies indicate that personalized dietary advice based on DNA analysis has been found to boost motivation and improve adherence compared to general recommendations given to the population.

📲 Book your appointment now for better nutrition results!
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Nutritional strategies that nourish your mind and body
Visit my website www.tracyhoule.com
.
#tracyhoule #nutritionassesmentconsultation #transfrormationprogram #foodmindset #mealplan #genetictesting #personalizednutrition #dietplan #lifestyle #nutritionfacts

Animal protein and amino acids are vital for overa

Animal protein and amino acids are vital for overall health and well-being.
Animal protein is not just for bodybuilders; it benefits everyone by providing essential amino acids and important nutrients. Did you know that the older you get, the more protein you need?

Here’s why:

📍 Amino acids are the building blocks of proteins, crucial for tissue repair and various bodily functions.
Essential amino acids obtained through diet are necessary for optimal health.
Amino acids play a role in neurotransmitter synthesis, impacting mood, cognition, and stress resilience.
📍 Including animal protein and obtaining all essential amino acids is crucial for a balanced and healthy diet.

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Nutritional strategies that nourish your mind and body
Visit my website www.tracyhoule.com
.
#tracyhoule #nutritionist #healthylifestyle #health #healthyfood #diet #nutritioncoach #healthy #healthyliving #wellness #nutritiontips #dietplan #lifestyle #nutritionfacts #nutritionassesmentconsultation

Meeting with a registered holistic nutritionist ca

Meeting with a registered holistic nutritionist can help you to:
🌿 Understand the role that food and nutrition play in your overall health
🌿 Identify any nutritional deficiencies
🌿 Create an individualized diet plan that fits your needs and interests
🌿 Get advice on healthy snacking habits
🌿 Understand how to read food labels
🌿 Get tips on how to cook healthier meals
📲 Contact me now to learn more about it.
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Nutritional strategies that nourish your mind and body
Visit my website www.tracyhoule.com
.
#tracyhoule #nutritionassesmentconsultation #transfrormationprogram #foodmindset #mealplan #genetictesting #personalizednutrition #dietplan #lifestyle #nutritionfacts #nutritioncoach

Not all sugar calories are created equal! As a n

Not all sugar calories are created equal!

As a nutritionist, it's important for me to educate my clients about how sugar can sneak up on us in unexpected places. One surprising culprit? Dried fruit.

While it may seem like a healthier snack option, it's important to take a closer look at the nutrition label.

Dried fruit is often packed with added sugars to enhance its flavor and preserve its shelf life. Plus, because the water has been removed, the fruit is much more calorie-dense than its fresh counterpart.

So next time you reach for a handful of dried fruit, be mindful of how much sugar you're actually consuming and opt for fresh fruit for a more nutrient-dense snack.

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Nutritional strategies that nourish your mind and body
Visit my website www.tracyhoule.com
.
#tracyhoule #nutritionist #healthylifestyle #health #healthyfood #diet #nutritioncoach #healthy #healthyliving #wellness #nutritiontips #dietplan #lifestyle #nutritionfacts #nutritionassesmentconsultation

Did you know that the human gut is home to trillio

Did you know that the human gut is home to trillions of tiny microbes?

These microbes make up the microbiome, which plays a vital role in our health and wellbeing.

As a nutritionist, I can't stress enough the importance of a diverse microbiome. A diverse microbiome contains a wide variety of microorganisms, which work together to support our immune system, aid digestion and absorption of nutrients, and even influence our mood.

Studies show that a lack of microbial diversity may contribute to a range of health problems, including obesity, diabetes, and autoimmune disease.

So, how can we promote a diverse microbiome? Eating a varied diet of vegetables and fruit, food high in fiber like legumes and prebiotics, and incorporating ½ a cup of fermented foods like yogurt, kimchi or sauerkraut daily, are just a few ways.

With their abundance of probiotics, enzymes, and nutritional value, fermented foods offer a natural and nourishing addition to your diet. 🥗

Head to my website for more information.

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Nutritional strategies that nourish your mind and body
Visit my website www.tracyhoule.com
.
#tracyhoule #nutritionist #healthylifestyle #health #healthyfood #diet #nutritioncoach #healthy #healthyliving #wellness #nutritiontips #dietplan #lifestyle #nutritionfacts #nutritionassesmentconsultation

Fueling our bodies with wholesome, nutrient-rich f

Fueling our bodies with wholesome, nutrient-rich foods is essentially providing them with the perfect prescription for vitality and longevity! 🌟
Remember, a colorful and varied diet rich in fruits, vegetables, lean proteins, healthy fats, some dairy, and minimal whole grains, can work wonders for our bodies.
Food truly is the best medicine! 🌈🌿
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Nutritional strategies that nourish your mind and body
Visit my website www.tracyhoule.com
.
#tracyhoule #nutritionist #healthylifestyle #health #healthyfood #diet #nutritioncoach #healthy #healthyliving #wellness #nutritiontips #dietplan #lifestyle #nutritionfacts #nutritionassesmentconsultation

Elevate your wellness journey with Tracy Houle's e

Elevate your wellness journey with Tracy Houle's expert nutrition services!
Discover a wealth of holistic offerings, from personalized nutrition plans and genetic testing to mental health support and mood optimization.
Uncover the path to optimal well-being and embrace a life filled with vibrant health and happiness.
Visit tracyhoule.com to begin your transformation today! 🌱💚
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Nutritional strategies that nourish your mind and body
Visit my website www.tracyhoule.com
.
#tracyhoule #nutritionassesmentconsultation #transfrormationprogram #foodmindset #mealplan #genetictesting #personalizednutrition #dietplan #lifestyle #nutritionfacts #nutritioncoach

Don’t forget to use these tips the next time you

Don’t forget to use these tips the next time you go grocery shopping!

Visit my website for more. 😊

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Nutritional strategies that nourish your mind and body
Visit my website www.tracyhoule.com
.
#tracyhoule #nutritionist #healthylifestyle #health #healthyfood #diet #nutritioncoach #healthy #healthyliving #wellness #nutritiontips #dietplan #lifestyle #nutritionfacts #nutritionassesmentconsultation

Parents and caregivers have a significant impact o

Parents and caregivers have a significant impact on a child's future health and relationship with food, making meal planning an essential tool for their well-being.
👉🏼 Engaging children in the process of meal planning nurtures a positive relationship with food and encourages the development of healthy eating habits.
By actively participating in selecting nutritious ingredients and preparing meals, children become more inclined to make wholesome food choices, which can have a profound impact on their long-term well-being.
👉🏼 A well-balanced and nutritious diet is crucial for a child's growth and development. By following a meal plan, children receive the necessary vitamins, minerals, and nutrients their bodies and minds require.
Adequate nutrition enhances physical health and supports the healthy development of various systems, ensuring optimal growth. 🌱💚
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Nutritional strategies that nourish your mind and body
Visit my website www.tracyhoule.com
.
#tracyhoule #nutritionassesmentconsultation #transfrormationprogram #foodmindset #mealplan #genetictesting #personalizednutrition #dietplan #lifestyle #nutritionfacts #nutritioncoach

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