Laura Martire Holistic Wellness

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Laura Martire Holistic Wellness

Laura Martire Holistic Wellness
I offer 1:1 nutrition programs - Specialize in perimenopause and menopause Welcome! Laura

I’m Laura, a registered holistic nutritionist and I’m so glad you’re here. As a Nutritionist that specializes in women’s hormone health I created this group to help support you on your journey to health and wellness. Please introduce yourself, tell us where you're from and share a bit about what your biggest health & wellness struggle is. This space for us to empower each other, to share recipes, ask questions and offer advice.

20/05/2023

JOIN US June 9-11 for a self-care wellness retreat at SERENITY SHORES to renew, rejuvenate and feel inspired.

Located just 2.5 hours from Toronto on Tory Hill Lake in Highlands East. The weekend includes:

➡️Accomodations & meals
➡️Welness workshops led by our expert leaders
➡️Evening fireside activities lakeside to relax and connect together
➡️Access to amenities including kayaks, paddle boards, hot tub

It’s never too early or too late to embark on a journey of self-care. This is an opportunity to retreat and tap into your creative side while decompressing and reconnecting with your authentic self.

Our expert leaders will guide you through sessions that will leave you feeling empowered to continue on your path to health and wellness long after our weekend together.

The investment is $350 - which includes accommodations, meals and all retreat activities

If you are interested send me a DM or comment YES and I’ll reach out with all the details.

28/02/2023

Here is what happens when you eat too few calories over time:

➡️Weight gain
➡️Low energy & fatigue
➡️Metabolism slows down
➡️Cortisol goes high
➡️Thyroid downregulates
➡️You are hungry all the time and then you have a lack of hunger
➡️Cue the headaches, low immune function, low libido, hair loss, brain fog and sleep issues

Kinda the opposite of what we want.

Instead of cutting calories drastically focus on:

💥Supporting balanced hormones and a healthy gut
💥Eating whole foods
💥Blood sugar balance
💥Reducing inflammation
💥Optimizing your detox pathways

We cover all this and more inside the HORMONE RESET

If you want information comment below with a 🙋‍♀️

YOU'LL BECOME DISCONNECTED FROM YOUR BODIES CUES

27/02/2023

5 Easy High Fiber Lunch Ideas to start the work week feeling fueled and full

➡️Salad - with mixed greens, cabbage, radicchio, sunflower seeds, avocado and protein or choice

➡️Chickpea pasta salad loaded with all the veggies – cherry tomatoes, cucumbers, bell peppers, red onion, artichokes, olives. Top with balsamic vinegar, olive oil and dijon mustard dressing

➡️Sweet potato or zucchini noodles with veggies and chicken - dressing of choice

➡️Chicken or tempeh wraps with pesto or hummus and lots of veggies

➡️Sandwich with whole grain bread, sprouts, lots of leafy greens (kale, spinach, arugula), avocado, shredded carrots and your protein of choice)

Looking for more easy and hormone healthy meal ideas?

Head over to the link in bio and join the totally FREE WELLNESS COLLECTIVE. I drop new meal guides every month.

26/02/2023

Calling all carb lovers - SAVE this and try some of these tips next time you have carbs.

07/02/2023

There are so many different reasons for low stomach acid, some of the most common ones are:

😰Stress & eating too quickly

🧁Eating high amounts of processed foods & sugar

➡️Age

💊Long-term use of antacids and prescription drugs

🦠Bacterial infections like H.pylori

📉Zinc deficiency

The good news is it’s never too late to make a change. Here are some simple ways to help balance stomach acid levels:

1. Drink fresh lemon juice or 2 tsp of apple cider vinegar in 50 ml water 30 min before a meal.
2. Chew food thoroughly, 20-40x times.
3. Consume bitter greens (dandelion, arugula) at the start of a meal.
4. Chew a thin slice of ginger before a meal.
5. Reduce consumption of processed foods and sugar
6. Limit fluid intake during meals, and focus on drinking liquids in between.
7. Eat in a “stress-free” environment.

04/02/2023

It’s my birthday today so I’m doing something pretty epic and giving you (and your friends or family) an opportunity to join my new WELLNESS COLLECTIVE for 1 year for FREE.

Yup you heard that right - ensuring wellness is accessible to all is something that’s very important to me.

If this sounds like you⬇️ come join us inside the collective. AND be sure to share with friends and family who might like to join us as well.

🙋‍♀️You know you need some support but aren't sure where to start or maybe you just don't have the time to commit to a 1:1 program- this DIY approach along with the bi-weekly Q&A zoom calls will help provide clarity and get you moving in the right direction.

🙋‍♀️You feel overwhelmed with all the health information available and need a supportive community to help get you moving in the right direction

🙋‍♀️You are looking for accountability and some support with staying motivated and on track with your health goals.

🙋‍♀️You are tired of being tired. You are useless without caffeine.

🙋‍♀️Your cravings run your days.

🙋‍♀️You have stubborn weight no matter what you try. You’ve tried more diets than you can count.

🙋‍♀️You are navigating perimenopause, menopause or the tell-tale symptoms of a hormone imbalance and are ready to learn what steps you need to start taking to feel your best again.

🙋‍♀️You are dealing with bloating, constipation and other digestive issues and are fed up with having to avoid all your favourite foods.

You can head over to https://www.lauramartire.com/wellnesscollective
to get all the details.

Each month you’ll get
➡️2 live zoom calls - come when you can and ask questions, get support and stay motivated.
➡️Monthly meal guides with recipes
➡️Access to a group chat within our private wellness community to ask questions, get advice and engage with other community members
➡️Additional resources and handouts -each month we will cover a new topic

Can’t wait to see you inside - We get started next week.

Laura

27/01/2023

Things we’ve been told to try for years in order to lose weight that aren’t serving us as women.

A reminder that:

➡️There is no magic pill or supplement that will work

➡️Low fat and low calorie isn’t “healthier”

➡️1200 calories a day isn’t doing anything to support your metabolism or hormones

➡️Intense cardio and HITT workouts aren’t going to help you get lean and strong and reach your weight loss goals

INSTEAD lets:

ADD more nutrient-dense foods

ADD more protein and healthy fats to your plates to help balance blood sugar and keep you feeling full and fueled

ADD more strength training to your exercise routine

You can feel amazing, full and happy and lose weight.

If you want to learn how send me a DM or check out the link in bio for the Hormone RESET program.

24/01/2023

One of the keys to healthy hormones is well-balanced blood sugar 🔑

Here is a quick rundown of how it's all connected

If you are on the blood sugar roller coaster, and by this I mean you have a meal and end up feeling hungry, tired and moody only a couple of hours after, then it's likely that your blood sugar is spiking quickly after the initial meal and then crashing causing your body to have increased cravings, fatigue and can over time, lead to hormone imbalances.

Keeping your blood sugar balanced by eating well-balanced meals filled with the right nutrients is essential for being able to
👉maintain a healthy weight with ease
👉have stable energy
👉stable moods
👉avoid constant cravings for carbs and sugar
👉well-balanced hormones
👉maintain a good body-fat ratio
👉reduce the risk of diabetes and PCOS

So what can you do to help find the right balance:

🥑Make sure your meals are balanced - healthy fats, protein, and fiber.

🥬Often in the pursuit of healthy eating or losing weight I see clients choosing salads, or smaller meals to solve the issue. It actually has the reverse effect. It's missing out on key nutrients to help keep you feeling full and balance your blood sugar.

🍽Eat every 3-4 hours, and don’t skip meals

🍠Stick with whole-food carbs such as fruits and veggies and minimize the amount of refined and processed carbs as they will cause a greater spike in your blood sugar levels which invariably leads to those crashes, increased cravings, etc.

Are you on the blood sugar roller coaster?

SAVE this for later

16/01/2023

If you started 2023 eating salads and embracing dry January but by week 3 have ended up snacking your way through the day and have abandoned all your well-thought-out plans about how 2023 was going to be the year you get healthy - know that you are not alone. Most of us have already quit our new year's resolutions.

BUT -this can absolutely still be the year that you create long-lasting healthy habits and reach all your health goals.

Here’s how:

💥DO stay focused, keep going, and don’t let setbacks get in your way. Every small change you make will add up to big wins over time. Every meal won’t be perfect - that’s ok - keep going.

💥DO go slow, check in with yourself to see what’s working and what you may need to change. Perhaps your plan for starting the new year on a healthy note required alot of changes all at once. Go back and pick just one goal -like getting more protein with breakfast and start there - as the year goes on slowly add in more healthy habits.

💥DON’T give up on your favourite foods. All foods can fit into a healthy diet. Try eating healthy, well-balanced meals 80% of the time and enjoy your fun foods that are good for the soul 20% of the time

💥DON’T take an all-or-nothing approach. Remind yourself that little progress each day adds up to big results.

💥DO get support. If you are feeling overwhelmed with where to even start or are lacking motivation I can help. Send me a DM or book a free discovery call and let’s chat - link in bio.

Comment 🙋‍♀️if you can relate to this.

10/01/2023

How & what you eat plays a BIG role in your HORMONE BALANCE⬇️

When trying to balance your hormones, nutrition is a crucial area to focus on. Of course, other changes to your lifestyle, stress, etc also need to be looked at but changes to how and what you are eating on a day-to-day basis can have a big impact on how you feel and create an environment for your hormones and body to thrive.

I often get asked “what diet is best for hormone health?” or “what supplements are best for hormone imbalances?”

My answer is - You can’t solve an underlying hormone imbalance by randomly taking supplements, going on a specific diet, or practicing intermittent fasting….you need to figure out the root cause and start from there. (I can help with that- In my practice, we use a root cause approach with hormone testing and a detailed intake process to figure out what hormones are contributing to your symptoms, and then we make strategic changes to help get them back in balance-send me a DM if you want to learn more)

Here are a few ways to start NOURISHING your hormones:

🥕Eat more nutrient-dense whole foods

⏰Eat within 60 minutes of walking and before you have your morning cup of coffee or with your morning coffee

🥥Eat healthy fats like coconut oil, olive oil, avocado, butter, ghee (we’ve been sold the low-fat lifestyle for far too long and it isn’t helping you reach your goals or feel your best)

⚖️Keep your blood sugar balanced by eating protein, fat, and fibre with each meal

🥩Aim for 20-25g of protein with each meal

What’s your biggest struggle when it comes to eating for hormone balance? Tell me in the comments⬇️

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https://www.lauramartire.com/

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