💡 WIN / LESSONS LEARNED Transitioning home after two months of travel and the holiday season has brought a major shift in my perspective on nutrition. I’ve realized that during pregnancy, relying solely on intuitive eating can be challenging when nausea and food aversions distort my body's typical signals. My biggest lesson this week is that when internal cues are muffled, leaning on a clear, science-backed framework isn't "restricting"—it’s an act of self-care and stability. I am learning to honor my body’s changing needs by focusing on specific, high-impact nutrients that support both baby and me. Moving from the spontaneity of travel back into a structured routine is my way of reclaiming my energy. This week is about moving away from "what do I feel like?" and toward "what will nourish us best?" while remaining compassionate with myself as I navigate these new physical boundaries. A. 🥦 Targeted Pregnancy Nourishment B: DEFINE IT -> This week, my goal is to stabilize my energy and support fetal development by hitting five key daily/weekly nutritional markers (Calcium, Choline, Protein, DHA, and Glucose Stability) to overcome pregnancy-related food aversions. Here are the 5 nutritional markers I am trying to meet: 1. Calcium - 1000 mg/day 2. Choose starches over sugars, if craving sweets - eat whole fruit 3. Choline - get 450-700mg/day or 4 eggs a day 4. Protein - 85-96g/day or about 300 grams of cooked meat a day 5. DHA - Eat salmon three times a week, 3,500mg across the week C: GOOD / BETTER / BEST VERSION - GOOD: Hit 2 out of 5 markers daily (e.g., 1000mg Calcium and Protein targets). Opt for fruit over processed sweets when cravings hit. - BETTER: Hit 4 out of 5 markers daily. Include salmon at least twice this week. Ensure starch is chosen over sugar for all snacks. - BEST: Hit all 5 markers daily. ONE SMALL STEP TO MAKE IT EASIER Prep a "Nutrient Station": I will group my calcium-rich snacks (like yogurt or almonds) and choline sources (hard-boiled eggs) in one specific spot in the fridge or pantry so I don't have to "think" or "decide" what to eat when nausea strikes. I will also use a tracker to help me stay on track. Attaching the tracker to this post.

Hello all 🤍I just wanted to do a little check-in. I had some time cocooning with my family, and I’m getting back into the swing of things this week—which honestly feels amazing. I’ve been giving some thought to The Sunday Shift, and I’d really love your feedback. What do you like? What don’t you like? What feels confusing or unclear? Please comment or DM me :) Do you enjoy the mini-challenges and group mini-challenges? Or do you prefer doubling down on self-led goals? My original intention was actually for this to be self-led because that’s the skill I want this community to be a catalyst for: practicing self-led actions. We all have different constraints. For one person, it might be sleep quality. For someone else, fueling themselves. For someone else, movement. Or stress. Obviously, most of us have a list of things we could work on but the biggest shifts tend to happen when we get really, really focused on one thing. I think sometimes we over-complicate and under-complicate things at the same time. There’s actually a lot of complex decision-making that goes into becoming someone who moves their body consistently. This isn’t like brushing your teeth, where there’s one clear trigger and the habit just happens. Movement (and a lot of health behaviours) is more complex and requires adaptive systems. The weather. Your schedule. The community center timetable. The equipment you have. So there’s a reason some things are trickier than others and figuring them out often requires thinking more deeply about the systems that support you (or don’t). One of my favorite examples: I used to have big Costco bags of chia and hemp seeds sitting in my pantry. I meant to use them… but I never did. It wasn’t until I put them in a mason jar with a spice lid right where I could see and access them that they suddenly started being consumed regularly. That one small systems change made it easy, and now it’s increased fiber and protein across my whole family’s diet. There’s a bit of trial and error in this. And honestly the power is usually in less, not more.

This one feels like a natural continuation of my holiday reflections and honestly, of the theme of my recent Sunday Shifts. Lately, my Sunday Shifts have been a lot about nervous system regulation—things that improve vagal tone, like deep breathing. I’ve shared before the 7-minute guided meditation I really like (I’ll post it again here). Over the holidays, I was very disconnected in the best way. Lots of present, in-the-moment family and friend time. It was deeply refueling. Now that January has started, I want to keep building on that—but shift the focus a bit toward what I’m calling systems for wellness. Not habits exactly. Systems. For example: Freezer meal planning. Having multiple dinners prepped and frozen so we can get food on the table quickly after school days with minimal mess and cleanup. We already value eating well, and we make it happen most of the time. But there are definitely nights where it feels like it takes more effort then others. Not necessarily stressful, but… heavier. More mental load than it needs to be. And I keep thinking: if this is something my husband and I value so highly, how can we make it easier, calmer, and more supportive. I feel like we are half way there ... many night do feel like this. But what do I need to optimize so that's it's more reliably like this. That’s where January is taking me. My movement feels good. My nervous system supported. What I want to give myself space for right now is systems thinking: - What’s taking up the most mental load? - Where is there room for automation, delegation, or streamlining? - What would give me the best return on effort not just for productivity, but for health? So for January, my health focus is less about doing more and more about designing better. 🧠 Reflections This week’s Sunday Shift is really about noticing where my bandwidth is going—and getting curious about what deserves a system upgrade. ✅ Good / Better / Best Good:Spending ~15 minutes journaling and brainstorming my biggest sources of mental load that impact my health. Just making the list.

Hey friends 💛 I just recorded a new video on something I've been thinking about a lot lately and honestly, something I've seen over and over again in practice... 🧠 Mindful eating can look like mindfulness but sometimes, it's just control in disguise. The voices in our head? The "shoulds"? The trying to do it right? 👉 That’s not your body talking. 👉 That’s not mindfulness. 👉 That’s pressure. So I made a video to unpack the difference between true mindful eating (which is about presence, kindness, and trust) vs diet culture mental chatter wearing a mindfulness mask. How does this land? Comment Below!

Happy Saturday. My vibes are chill this morning. Having a quiet moment while waiting for my daughter at an appointment 😌 and later today a friend hosted holiday festive party were I get to dress in pj's. I love this time of year.