Michelle Breau, Virtual Holistic Nutritionist
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Michelle Breau, Virtual Holistic Nutritionist
eat well, live well, be well.
 
 
 

May the space between where you are and where you want to be

inspire you. 

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What is a Holistic Nutritionist?

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Philosophy

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Resources I can't live without

 
 

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In 2012 I started a blog with the goal of trying to get Nutrition education into our school system. Within a year, I had 250K dedicated readers, was receiving speaking opportunities, & was even asked to be on a national TV show. . In the midst of the excitement, my hubs (military) learned that we'd be posted across the country. I found myself having to leave my degree behind to move 1,600kms away from everything I've ever known. . I couldn't find much for work in our new town, so my first job was as a waitress making $8.65 per hour ($2 below minimum wage), serving fried foods at a local diner. Talk about a drastic shift! Since I sold my car just before the move, my tips each day went directly to the taxis that took me to and from work. . I found myself with this amazing community who looked forward to my content each day, but with letting go of my nutrition degree 3 years & $24K in, I started to question my worth. On it's one year anniversary, I shut down my blog & walked away from it with the belief in my heart that perhaps I had no gifts to share with the world. . Over the last half-decade, I discovered Holistic Nutrition (which differs from what I was doing in Uni) & I became immersed in my passion once again. πŸ™ I also now know that if I had've kept going 7 years ago, I would be in a whole other place professionally right now. . 🀯 Because I felt like without the plaque on the wall, I didn't have the right to a voice as a leader. . 🀯 Because I felt like I couldn't create space to facilitate growth for others while spending my days working in a diner. . So here's my big takeaway from all of this: It's not about what you do. It's about WHO YOU ARE when you do it. πŸ”₯🀯 . While I don't regret any part of this journey (It led me to more alignment & connection with who I am than ever before! πŸ™), I still often wonder: . Who would I be if I didn't stop believing in myself back then? How many heartbeats could've been impacted if I didn't hold space for the belief that a certificate could dedetermine my worth? . Happy Saturday, babe. Let this be your daily reminder that only you have the power to determine your worth (& spoiler alert: You are SO damn worthy πŸ‘‘)
Last month, Ryan, Nate and I unexpectedly had to drive from our home in Ontario all the way to Nova Scotia. Since it was a 2-day drive each way, we knew we wanted to bring our own food so we wouldn't have to hit drive-thrus on the way down. We prepared a giant salad, some chia pudding, fresh fruit & veg, and even a whole jar of nut butter. 🀷😏 We even packed our water filter! . Before leaving Ontario, I filled our @santevia alkaline pitcher and packed a few travel mugs so we could pour as needed. It worked so well, and I loved that we didn't have to spend a bunch of money on bottled water! 😫 I am loving the Santevia because it's affordable, it removes contaminants from city tap water, and it even adds healthy minerals back in! πŸ™Œ OH - and it creates a slightly alkaline pH in your water, which I feel is a great option for everyday use! . I had to share this little travel hack with you guys today because travelling with an entire water pitcher in the truck with us was such a game changer! No bottled water or gross hotel tap water needed! . . Do you pack your own food & drink for long road trips too? What do you usually bring? . . PS Shout out to @vistamagcanada for sharing this awesome new filter with me. We are loving it so far! πŸ’¦ #vistamagcanada #vistaambassador #santevia #madeincanada #alkalinewater
Amp up your veggies and reduce food waste with this super easy πŸ₯•carrot top pesto! πŸ₯• . . Did you know that the green tops from your carrots are high in both calcium and vitamin C? If you've always been one to toss 'em in the compost, this recipe will change your mind. Save them, blend them, enjoy the πŸ’© out of them. πŸ™Œ . . YOU WILL NEED: About 1 cup of washed carrot greens, 2 tbsp tahini, the juice & zest of a lemon, 1/4 cup water, a pinch of pink salt, 1 tsp coriander and a few glugs of extra virgin olive oil. 🌿 . . Pour this over rice, roasted veggies or your protein of choice to add a punch of flavour, phytochemicals and prebiotic fibers your microbiome may not be used to! πŸ›πŸ‘Ύ Don't forget that our gut bugs thrive on DIVERSITY or a diverse array of plant fibers! So this weekend, I invite you to try the weird vegetable (OR make the weird pesto that some Holistic Nutritionist shared on her Instagram feed to help give your bugs and your immunity a boostπŸ˜…). πŸ™Œ Happy Friday, internet friends! . . . . . . . #ibs #holisticnutrition #microbiome #functionalmedicine #zerofoodwaste #pesto #functionalnutrition #natureknows #guthealth #yayforearth #dressingrecipe #pestorecipe #healthcoach #healthyfoodshare #ottawabloggers #ottawafoodies #beneficialbacteria #diversity #heresmyfood #carrottoppesto
FACT: You can’t reseed your gut by taking a course of probiotics.😫 . . While it’s true that these microorganisms have regulatory effects on our internal environment, they are temporary travellers in our gut. They stay in our body for an average of 3 days. πŸ›πŸ‘Ύ . . If you’ve taken multiple courses of antibiotics, you probably know already that these drugs can drastically reduce or even destroy beneficial bacteria right along with whatever "bad guys" the medication is trying to eliminate. The microbiota (ecosystem of beneficial bacteria that live within us) has a strong influence on key processes of the body and plays a large role in modulating the immune system. We need this ecosystem to be in good shape because it helps us to be healthy! πŸ’ͺ β €β €β €β €β €β €β €β €β €β €β €β € . . If taking a probiotic can’t bring back all of the species that are killed off by antibiotics, how do we increase the diversity of our microbiome? β €β €β €β €β €β €β €β €β €β €β €β € . . Did you know that as a Holistic Nutritionist, I can teach you how to choose foods (and habits) that will increase your microbial diversity? Different microbes feed off of different plant foods and if we consume these foods, their numbers will increase as they become more resilient. 😎 β €β €β €β €β €β €β €β €β €β €β €β € . . To find out more about how you can support your microbiome for improved digestion, balanced moods, and a stronger immune system, book a FREE discovery call with me where we can discuss your unique situation and how I may be able to help. March is the last month for free discovery calls so get 'em while they're hot! πŸ”₯ β €β € β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € #holisticnutritionist #petawawa #pembrokeontario #guthealth #ibs #sibo #antibiotics #gutbugs #microbiome #microbiomehealth #functionalmedicine #probiotics #probiotic #digestivefire #digestion #beneficialbacteria #goodbacteria #ferments #livingfood #naturalmedicine #healthcoach #diversefood #eatrealfood
FOOD FREEDOM - Let's talk about it. πŸ‘€ . . When people tell me grains are evil & should be avoided at all costs, I enjoy a double serving of organic sprouted wild rice with coconut aminos, the most delish garlicky sauteed asparagus in avocado oil, and organic oven-roasted chicken, and I don't feel bad about it. πŸ€·πŸ› . . When it comes to choosing ingredients, I aim for QUALITY over perfection. And when I feel so inclined, that means I grain it up! πŸ‘ . . #FOODFREEDOM for me means trusting my intuition. Sometimes that looks like a whoooole bunch of fresh, raw fruits & veggies, and sometimes it means I eat the GD rice without an ounce of guilt, shame or remorse. πŸ’ . . Don't get me wrong: At Casa Breau, QUALITY is always on our mind when choosing our ingredients πŸ‘, and we choose real, whole foods as much as we can, BUT you certainly won't see us putting ourselves in a rigid box where we can't bend the rules now and again. . . Ahem - Rules? What rules? 🀭 . . What does food freedom look like to you? . . . . . . . . #sproutedgrains #healthyfoodshare #healthyeats #coconutaminos #foodstyling #glutenfree #glutenfreerecipes #eatrealfood #eatclean #healthygut #sprouted #foodstyling #realsimple #thatsdarling #heresmyfood #growradio #feedfeed #feedfeedglutenfree #farmtotable #jerf #healthyish
Our new blender is here, and we're already whipping up unusual mixes! This morning's smoothie included the following (Don't knock it 'til you try it! 😏): . . 〰️ FROZEN AVOCADO: Makes things satiating, and adds a creamy, fiber-rich texture. If you have an avocado going bad on the counter, mash it up & freeze it in an ice cube tray! Avo is known for its healthy fat content, but less-commonly mentioned is how they're prebiotic AF. Start your morning with avocado to feed both you & your gut bugs too! πŸ› . . 〰️ CRANBERRIES: One of the most under-rated nutrient powerhouses! See that deep red? It's amazingly protective of the kidneys, great for healthy skin, awesome for heart health, and is great for gut health! Cranberries also happen to be one of the most potent anti-cancer berries on the block. A study was done taking the extracts from all kinds of different fruits and veggies and dripped them on liver cancer cells to see what would happen. The cancer cells stood no match against both cranberries and lemon, too! And no, your sweetened cranberry cocktail isn't quite the same. πŸ˜‰ Keep these beauts in your freezer to add a medicinal, tangy kick to your smoothies without having to use a whole bag at a time! . . 〰️ PARSLEY: Anti-inflammatory, amazing for skin, joints, the liver and even oral health. Fresh herbs are under-rated and contain SO many different chemical compounds that make our body happy on so many levels (Oh yeah - And they make your food taste better too! 🀀) . . 〰️ CAULIFLOWER: Steamed, then frozen. This cruciferous veg supports the body in detoxification of excess estrogens, which tend to be a big problem for many. There are xenoestrogens (estrogen-mimicking compounds) in our skincare products, cleaning products, and even our cookware - Not to mention the excess hormones we consume from animal products. Detox excess hormones & add a creamy texture to smoothies with cauliflower! . . 〰️ RASPBERRIES: High in fiber, anti-inflammatory, amazing for the skin and the heart, and they balance out the sour-ness from the cranberries! . . Do you guys like when I geek out on ingredients like this? πŸ€“ What else do you want to see on this feed? Let me know below! πŸ‘‡
HOW TO BECOME AN OVERNIGHT SUCCESS: 🀯 . . 🍾 Know that you're imperfect. You might even suck for a while, & sucking at your work is an important part of the process of mastery. One day, you'll look back on your old blog posts & programs & cringe. But it'll be a huge confirmation of how much you've grown with your consistency. 🌷 . . 🍾 You might see those around you making shit happen which makes you feel like you suck even more. Keep your eyes in your own lane and keep going. You know more about your passion than the average joe, & this journey is teaching you far more than that fancy plaque on your wall ever could. . . 🍾 To be an overnight success, spend 7, 10, 15 years honing your craft. . . 🍾 Constantly fail. Over & over & over & over. Fail enough that your knuckles bleed & you question whether you can actually bring this dream of yours to fruition. . . 🍾 Pick yourself up from every single failure & ask, "Okay, what's next?" . . . 🍾 In the tiny wins & successes sprinkled between each failure, celebrate this as PROOF. Celebrate it as a tangible sign from the universe that you're on the right path, & follow up each celebration with the immediate question of, "Okay, what's next?" . . 🌷 Listen, sis. When you see someone become an overnight success, know that you're seeing their highlight reel. πŸŽ₯ You're seeing a f*cking illusion. The truth is, they likely spent a lot of late nights, a lot of emotion, & a lot of years feeling doubt, reworking their craft, failing, and discovering new ideas and beautiful parts of themselves along the way. They felt like it might take forever. They worried about what others were doing & had to force themselves to be their own creators. They felt lack, self-doubt, & more frustration than you can image. They were stretched too thin and they didn't give a f*ck. . . Their fire stayed lit. Their desire & passion stayed At the forefront of every sucky blog post and crappy idea, and as time went on they got better. They became masters of their craft. And most importantly, over and over and over again, despite the emotional peaks and valleys of entrepreneurship, they just kept asking the same question: . . Okay, what's next?
His & hers Caesar turmeric chicken bowls 😏 Swipe to see a BTS shot! . . Channeling my inner @wellnesswithcourtnie on this one! Chicken sauteed in turmeric, pepper, pink salt and avocado oil, oven-roasted potatoes, romaine lettuce and sugar snap peas tossed in @motherraw Caesar dressing and some avocado for good measure. πŸ₯— . . . . . . . #bowlgoals #turmericchicken #turmeric #avocadoπŸ₯‘ #avodaily #glutenfree #glutenfreerecipes #paleorecipes #paleolunch #feedfeed #heresmyfood #feedfeedglutenfree #holisticnutritionist #nutritiinist #ottawabloggers #ottawafoodies #613 #ottawavalley #petawawa #pembrokeontario #healthyfoodshare #paleofoodshare #nutraphoria
CONVERSATIONS WITH MY TODDLER OVER BREAKFAST: . . Me, in my most encouraging voice: "Today, why don't you wear your superhero shirt? You're a superhero today and every day, babe." . . Nate: "Mommy, you're a monster." πŸ‘Ύ Me: "What?! 😳 Well okay then. I guess Mommy is a monster...." . . Nate: "Mommy, I'm a cowboy. And you're a vampire!" . . Me: "Ahhhhhhhh okay. I see what's happening here." πŸ˜…πŸ€· . . [πŸ₯„IN OUR BOWLS: πŸ₯„ @naturespathorganic Q'ia GF organic cinnamon pumpkin seed oats topped with extra unsweetened coconut and @manitobaharvest hemp hearts, coconut yogurt, black sesame seeds and blackberries. A feast fit for a superhero, a monster, a cowboy and a vampire. πŸ§›πŸ€ πŸ‘ΎπŸ˜Ž] . . . . . . . #glutenfreebreakfast #gfbreakfast #breakfastideas #bowlgoals #glutenfreeeats #feedfeedglutenfree #coconutyogurt #dairyfreerecipes #dairyfree #healthyeats #fiber #plantbasedcalcium #mhhempambassador #hempyeah #toddlermom #toddlerfood #toddlersnacks #toddlerbreakfast #whatnateate #nutraphoria #holisticnutritionist #petawawa #pembrokeontario
The journey of an entrepreneur isn't one we choose. I like to think that it's simply who we are.πŸ‘€ . I remember being a little girl and being told that after high school, I would have to pick a job and that was it until I retired. 😳 I could never understand how to fit my multi-faceted energy into one single, rigid box. What if I ended up not liking the job I chose? What if I wanted to shift gears? What if I wanted to do 3 things, or 10 things? πŸ™† I looked through college websites that showed all sorts of exciting career choices, and each of them had an average dollar amount of what could be made income-wise. It all felt so final. So rigid. . . Having a full time gig is NOT a bad thing, it just never felt right for me. That being said, becoming an entrepreneur was certainly not sunshine and rainbows either. On the contrary - Doing it all from scratch means a lot of learning, changing, and no shortage of challenges along the way. But learning to coast through the peaks and valleys, feeling the growing pains, the desire to always be tweaking and changing and GROWing into newer, deeper versions of ourselves that emanate through the work that we do is something that sticks within the pulse of those who choose to live it. 🀯 THAT is my life's work. . . Because it's not just what we do. It's WHO WE ARE. πŸ™ . It's no secret I've been called to make some big shifts in my work lately. Are you itching to know what all the hype is about? Are you ready to GROW with me? 🌱 . . . . . . . #holisticnutritionist #healingjourney #bizcoach #coachlife #entrepreneurlife #onlinebiz #onlinebusiness #manifestations #manifestationcoach #ottawavalley #petawawa #fearlessfemales #soulpreneur #dailyinspiration #nutraphoria
I've felt the highest of highs and the lowest of lows over the past few months. . . But this post isn't about pity. See, I've always been the kind of person to look at a situation and ask, "What is this teaching me?" or, "What new level of myself will this challenge bring to to the table when I hold fast through it?" And lately I've been called to serve a new type of client. . . I've been debating, questioning, pondering and straight up allowing FEAR to keep it as a, "Maybe some day" kind of thing for MONTHS. It felt like I was having a fcking identity crisis. . . But this morning, I walked into this beautiful office to stand in this place that I love so much, surrounded by this gorgeous greenery and I felt the most immense wave of gratitude wash through me. . . I grabbed my notebook,opened it up and wrote across the top, "If I weren't afraid, I would..." πŸ‘€ . . The pen took over and within minutes the fear disappeared and the symphony of desires and dreams I held in a tight box started to flow like water. . . It made me realize something that I hope resonates with you as much as it did me today. . Your soul is ALWAYS happy to reveal your truth, which is found just behind your fears. And once you acknowledge the truth of your soul, you'll be free to create it. πŸ‘ . . So let me ask: If you weren't afraid, what would you do next? . . . . . . #holisticnutritionist #healthcoach #fearlesssfemales #soulpreneur #wellnesspreneur #nutraphoria #ottawavalley #ottawabloggers #whorunstheworld #onlinebiz #onlinebusiness #dailyinspiration #bossbabe #manifestations #manifestationcoach
Let's talk about the LINEAGE of gut health for a hot minute. πŸ‘©β€πŸ‘¦(Also how sweet was my little chunk? Those squishable cheeks were everything - and they still are TBQH. #BIASED) . FACT: A mother's beneficial gut bacteria gets passed on to baby as they pass through the birth canal. 🀯 . Essentially, this is what "seeds" the first microbes that will set the stage for what their immune system looks like for the rest of their lives. Ultimately, it can result in a more robust and diverse ecosystem in the gut, and thus a stronger resilience against anything the world throws at them along their future. πŸ‘Š . With rising rates of C-section births, this essential bacterial lineage is often not being passed on, and thus baby is instead seeded with the sterile microbiome of the hospital. But generally speaking, we NEED diversity in order to thrive. This has resulted in an increase in all sorts of conditions like strep, which then often results in excessive antibiotic use, impacting the immune system even further - but it also means the microbiome of the next generations will be further impacted. No big D, but the microbes from the birth canal can impact EVERYTHING. 😬 . So what can be done for our C-section mamas? Well, there is a newer practice that has begun where if a C-section is needed, *some* doctors will immediately swab the birth canal with a sponge and rub the sponge all over baby's face in order to transfer the precious microbes that will seed the gut and create space for diversity & immune resilience to occur. Does it sound gross? Not when you consider exactly what this does for baby, their future, and ultimately, the future of humanity. #REALTALK πŸ‘πŸ‘€ . Ask your doctor before your due date about whether swabbing in the event of needing a c-section is right for you & your baby.β™₯️ . [And if they have NO idea what you're talking about, DM me and I will pass along some info you can share with them! I've got your 6, mama's!] πŸ™ . . . . . #microbiome #csection #guthealth #preggo #guthealth #lineage #thebump #babybump #pregnantandperfect #pregnancyzone #momlife #inspirepregnancy #expecting #preg #csectionawareness #holisticnutritionist #nutraphoria #healthcoach