Tasha M Nutrition

Tasha M Nutrition Empowering you to transform you health and regain you life through personalized Holistic Nutrition.

08/17/2026

Some days I need to remind myself that I don’t have to do everything.
I just need to do something.

Every step counts.

Just start moving.

If you’re new here, this is probably a better introduction than a perfectly polished “about me” ever could be. I’m a Nut...
08/06/2026

If you’re new here, this is probably a better introduction than a perfectly polished “about me” ever could be.

I’m a Nutrition Practitioner but I don’t want to be the person who makes you feel like you need to do more.

More supplements.
More workouts.
More restriction.
More rules.

I want to be the friend who can sit beside you and say, “Okay, let’s figure this out.”

Because midlife can come with a whole lot of questions.

Why am I suddenly feeling different?
Why isn’t what used to work working anymore?
Why is my digestion doing that?
Why do I feel like I should know how to take care of myself, but somehow I’m still struggling?

I believe there are usually solutions worth looking for, without shame, extremes or pretending that life doesn’t get busy.

I’ll talk about the things we sometimes feel awkward talking about. 🩸 💩 🫶🏼
I’ll celebrate your wins.
I’ll probably remind you to eat regularly.
I’ll encourage you when you need it.
And I’ll tell you when I think there’s a better way.

Because wellness is about so much more than what’s on your plate.

So if you’re a woman navigating midlife and you want health information that feels knowledgeable but human, practical but compassionate, and never preachy.

I think you might want to stick around.

And if we’re already friends over here, tell me:

What’s one thing you wish more women talked openly about when it comes to midlife health?

I don’t usually post here about my running because I’m definitely not the person to give you running advice. 😊 (Although...
07/13/2026

I don’t usually post here about my running because I’m definitely not the person to give you running advice. 😊 (Although I know some amazing people who can!)

This weekend, I completed a trail race that challenged me in more ways than one.

Going into it, I shifted my mindset. Instead of focusing on “racing,” I simply wanted to complete the course within the allotted time. It wasn’t about competing with anyone else. It was a personal challenge between me and the trail.

The week before, I caught a nasty bug that left me nauseous, feverish, and running to the bathroom regularly. There was a point where I wasn’t sure I’d even make it to the start line.

As a nutritionist, I did what I encourage my clients to do every day. I listened to my body and gave it what it needed. Recovery came first, and then I focused on preparing my body for the challenge ahead.

Race day was hard. The course was gnarly, the climbs were relentless, and there were moments I questioned myself. But I never questioned my fueling. I fueled with real food, followed my plan, and crossed that finish line feeling strong, energized, and grateful.

The best part wasn’t the finish line, though.

It was seeing my husband and kids cheering me on at the aid stations, and having my husband and daughter run the final two kilometres beside me. I love the example this sets for my kids, that challenging yourself, caring for your body, and persevering through hard things is always worth it.

The whole experience reminded me of something I talk about often.

We don’t practice healthy habits because life is easy. We practice them so they’re there when life gets hard.

Whether it’s recovering from illness, navigating perimenopause, managing a busy season of life, or taking on a challenge that feels bigger than you, the small choices you make every day matter.

I don’t train to hold onto a finish line. I train to live.

I train in the gym, nourish my body, and care for my health because I’m practicing the strength, resilience, mobility, and health I want to carry with me for decades to come.

✨ GIVEAWAY TIME ✨I believe taking care of your health should feel enjoyable, not overwhelming. That’s why I put together...
07/03/2026

✨ GIVEAWAY TIME ✨

I believe taking care of your health should feel enjoyable, not overwhelming. That’s why I put together a little summer wellness package to brighten someone’s week.

One lucky Fraser Valley local will receive:
🤍 A summer tote filled with wellness goodies including protein powder samples, magnesium, tea, and a few extra surprises
🤍 A $25 gift card to at Mill Lake in Abbotsford, one of my favourite places to grab a drink, meet a friend, go for a walk, or enjoy one of their wellness classes

If you’re new here, welcome! I’m Tasha, a Holistic Nutrition Practitioner helping women build healthier, stronger lives through simple, sustainable habits.

To enter:

1. Follow
2. Like this post
3. Tag a friend who could use a little encouragement this summer

Each tag counts as a separate entry, so feel free to tag more than one friend.

The giveaway closes Sunday, July 5, and the winner will be announced in my Stories.

Open to Fraser Valley residents only. This giveaway is not sponsored, endorsed, administered by, or associated with Instagram.

Halfway through 2026. Happy Canada Day, by the way. 🇨🇦Before you start running through everything you haven’t done this ...
07/01/2026

Halfway through 2026. Happy Canada Day, by the way. 🇨🇦

Before you start running through everything you haven’t done this year; pause.

What have you done?

Maybe you’ve started lifting weights.
Maybe you’re more consistent with your walks.
Maybe you’ve added more protein to your breakfast.
Maybe you’re drinking more water than you were six months ago.

Maybe you’ve started saying “no” without the guilt spiral that used to follow.
Maybe you’re getting to bed 30 minutes earlier.
Maybe you’ve cut back on alcohol, or you’re just a little more mindful of sugar.

Those feel small. They’re not.

Small changes repeated consistently are how the body actually changes; not through one dramatic overhaul, but through the quiet accumulation of choices that compound over months. That’s it. That’s the whole secret.

One more workout. One more glass of water. One more high-fibre meal. One more early night. One more moment of choosing yourself.

None of it looks impressive on its own. Together, it adds up to someone who feels genuinely different by December.

You don’t need a new plan. You need to keep going with the one that’s already working.

🤍 What’s one habit you’re carrying into the second half of the year? Tell me below.

The little things you do together today can shape your health for years to come.One of the biggest predictors of long te...
06/30/2026

The little things you do together today can shape your health for years to come.

One of the biggest predictors of long term success isn’t finding the perfect diet or exercise program. It’s having support from the people closest to you.

As a holistic nutrition practitioner, I’ve seen how powerful it is when couples and families encourage each other in simple, everyday ways. Healthy habits are much easier to stick with when they become part of your lifestyle together.

Supporting your partner doesn’t have to be complicated. It might look like taking a walk after dinner, bringing them a glass of water without being asked, or choosing to spend time together outside instead of always meeting over food.

Here are a few simple ideas you can start with:

- Take an evening walk together after dinner.
- Keep healthier snacks in the house and fresh fruit where it’s easy to grab.
- Shop at Costco or the grocery store together with a list so you’re less likely to make impulse purchases.
- Park a little farther away and enjoy the extra steps.
- Go to bed a little earlier and aim to turn in at the same time more often.
- Share dessert when you’re out instead of ordering one each.
- Find a restaurant you both enjoy that also has nourishing options.
- Cook enough at dinner for lunch the next day.
- Spend time together on a hike, a bike ride, or a walk instead of always planning meals out.
- Encourage each other to take time to recharge.
- Get outside on the weekend mornings before the day gets busy.
- Celebrate victories that have nothing to do with the scale.
- Ask, “How can I support you this week?” It opens a much more meaningful conversation than, “How’s your diet going?”

None of these habits are life changing on their own. Together, though, they create a foundation for better health, a stronger relationship, and more years doing the things you love with the people you love.

Save this post for the days you need a little inspiration, and tag your special someone who makes healthy living more enjoyable. ❤️

You don’t need to stop eating eggs. You might just need to eat more protein.For years, I thought two eggs was a high pro...
06/30/2026

You don’t need to stop eating eggs. You might just need to eat more protein.

For years, I thought two eggs was a high protein breakfast.

The truth is, two eggs only provide about 12 grams of protein. While that’s a great start, it’s often not enough to keep you full, support muscle health, stabilize energy, or help you hit your daily protein needs, especially if you’re a woman over 40.

When I started increasing the protein in my breakfast, I noticed a huge difference.

✔️ I stayed full longer.
✔️ My energy was more consistent.
✔️ I had fewer afternoon cravings.
✔️ I felt stronger during my workouts.

One of my favourite breakfasts is a protein packed scramble:

- 2 whole eggs
- ½ cup egg whites
- ¼ cup cottage cheese
- A handful of spinach

Melt a little butter in a pan, sauté the spinach, then whisk together the eggs, egg whites, and cottage cheese before pouring it into the pan. Scramble until cooked through.

I serve it with a slice of toasted sourdough and a side of fresh raspberries.

This simple breakfast gives me over 35 grams of protein, along with healthy fats, fibre, and plenty of flavour. It keeps me satisfied for hours.

If you’re constantly hungry by 10 a.m. or reaching for snacks every afternoon, your breakfast may not be setting you up for success.
Tell me, how much protein do you think is in your usual breakfast?

06/24/2026

The strongest thing I can teach my daughters isn’t how to look.
It’s how to show up for themselves.
Strength training has improved my energy, confidence, resilience, and long term health, but the greatest benefit might be the example it sets.

We don’t just influence the next generation with what we say.
We influence them with what they see.

Here’s to raising strong girls by being strong women. 💪

What example are you setting for the next generation?

Most of my twenties and thirties looked like this. Another meal sorted, another symptom managed, never once asking why i...
06/22/2026

Most of my twenties and thirties looked like this. Another meal sorted, another symptom managed, never once asking why it was happening. Turns out ‘normal’ for women gets defined by what we put up with, not what’s actually healthy. That’s the entire reason I do this work now. If you’ve been told to just manage it and you’re tired of managing instead of fixing, comment GUIDE and I’ll send you something.

06/16/2026

My eldest daughter turned 24 this past weekend.
It got me thinking about where I was at 24. Married. A mom of two. Busy, tired, and doing my best with what I knew at the time.
If I could sit down with that version of me for coffee, here’s what I’d say.

Sleep is not optional. Four-hour nights are not something to be proud of.

Stop shrinking yourself to keep other people comfortable. Saying no is not selfish, it’s self-respect.

Take care of your health now. Don’t wait until your body forces the conversation.

Get in the photos. Stop picking yourself apart.

The people who are meant for you won’t need you to earn your place.

And the best parts? They are still ahead.

I don’t regret the hard seasons. They taught me things I couldn’t have learned any other way.

I’m now a mom of four. I move my body because I love it, not to punish it. After decades of losing myself trying to make someone proud of me, I’m finally finding my way back to who I was supposed to be.

What would you tell your younger self?

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