Holistic Nutrition with Ariel

Looking for comfort or fuel? Hoping for energy or to curb your hunger? 🧐

These are some questions to ask yourself when making your next coffee order!

☕️Each coffee shop does their milk to espresso ratio a little differently (especially starbucks!) but the bottom line is Latte has the most milk and Americano is the least… everything else falls sort of in-between.

➡️ Swipe to see my first coffee after having my baby 😍🤪

What’s your go-to coffee order and why? Let me know!

We’ve been having a blast eating our way through Portugal.. But there are a few rules I like to follow to make sure I’m not moody thanks to all the extra sugar coursing through my veins:

1. Find healthy restaurants that excite you.
2. Don’t keep treats in your hotel or airbnb. If you’re like me and enjoy tasting your way through your trip, use your down time to eat simpler and healthier foods.
3. Eat a high protein high fibre breakfast before heading out for the day. I’ve been stocking our fridge with hard boiled eggs, greek yogurt and berries throughout our time in Portugal and it’s made such a difference!
4. eat the pastry or dessert after your meal.
5. Bring water everywhere you go
6. Don’t let yourself get hangry - keep nuts or fruit on hand.
7. Enjoy your food! 😋
8. DM me for the delish restaurants featured in this post! All located in Foz do Douro (a seaside town 15min from downtown Porto!)

Here are some of my fave travel tips to support your hydration, circulation, and nervous system on long travel days!

☀️Go for a pre-flight walk to get natural light and movement to support circulation and boost your mood
🥣 Eat a nourishing meal at home (like oats with walnuts and h**p hearts) to stabilize blood sugar and avoid airport junk food.
💧Bring an empty bottle; alternate between water, coconut water, and sugar-free hydration packs. FYI Booster Juice carries coconut water at YYZ!
🥬Pack celery stalks for excellent crunchy hydration.
🫖Bring your own tea bags. Use caraway for bloating, cinnamon for circulation, and valerian for relaxation.
🌰Pack raw nuts and seeds with dark chocolate chips.
🥭Pack Unsweetened dried mango for a sweeter snack.
👕Opt for loose clothing and compression socks to support circulation on long flights
🚶‍♀️Stand up and stretch every few hours.
🙌Post-flight, top up your water and take Vitamin D to support your immune system
🔌 unplug and enjoy your time in the sky when nothing else is needed from you!

Would love to hear your own travel tips! Drop em below! ⤵️

digestivehealth cleanfuel wellnessprotocol

Blueberries are rich in anthocyanins, a phytonutrient which gives them their dark blue colour.

Anthocyanins help the cells inside our blood vessels relax and work more efficiently, supporting healthy blood flow.

Research suggests these benefits may help lower blood pressure and reduce the risk of hypertension.

Harvard Health highlighted research showing that regularly consuming blueberries (around 1 cup daily) produced benefits comparable to those seen with some “common blood sugar drugs” in certain participants.

🫐🩵

Source: https://www.health.harvard.edu/healthy-aging-and-longevity/blueberries-may-help-lower-blood-pressure

Let me start by saying that we did not make the decision lightly to travel with our two month old… And we are so happy that we did it!!

My top tips based on our experience…

🐙an octopus fan for your stroller is EVERYTHING!! we chose to leave the bassinet at home and just use the car seat in the stroller… So with minimal access to breeze, the fan was so important!

Also, the decision between bringing the bassinet or not was a very big one for me so if you have any questions, feel free to dm!

☀️for those many walks where she did not want to be in the stroller, I would wear her in the carrier but I didn’t feel good having her skin exposed to the sun so we would drape a UV blanket over her!

📦 we were very lucky to stay at my parents in Florida and that was clutch because we were able to ship things there in advance — I highly recommend you do the same if you have the option!

🥗 eat well! We were nervous to get sick while away with baby so eating mindfully was a top priority! We packed our electrolytes for the flight, got our nutrients, and stayed hydrated so that our bodies could stay strong and fight any germs we came across!

Lastly, I recommend being bold! One of our top memories from the trip was the day we decided to leave peaceful Singer Island and make the trip to Miami for the day!

😜In hindsight… This was sort of an insane decision LOL there were overwhelming crowds and the Ultra Music Festival was literally happening exactly where we were heading…

But it was so fun and Sophie actually loved the Miami energy! So yes, it was worth leaving our safe little bubble!

📸Oh yeah and last, last tip… do a beach photoshoot!! We used Flytographer which made it nice and simple to find a photographer last minute

I’m here for any questions you may have about travelling with your baby! It’s a lot to take on!!

Adding a dash of Ceylon cinnamon to your coffee is a tiny habit with a massive impact. ⚡️

Ceylon cinnamon is significantly better for daily use than generic varieties, offering a cleaner way to support healthy blood circulation.

It’s the perfect, flavorful way to keep your blood sugar stable and your heart happy. One sprinkle for a steadier, more vibrant you! 🪵🍂

I took a few hours away from my screen today, and when a stressful situation popped up, something weird happened: I stayed calm.

No snapping, no rushing, no “frazzled” brain.

Here’s why even a short digital break changes your mood:

🙏Cortisol Drop: Constant notifications keep your body in a “micro-stress” state. Put the phone down, and your nervous system finally gets to exhale.

😍Mental Battery: Scrolling drains your “logic” muscles. A break recharges your ability to think clearly instead of just reacting.

👏The Buffer: Without the constant noise, you actually have a second to breathe before you respond to a problem.

I didn’t need to do a week long detox, just a few hours of being present and I found a new type of patience. 🌿✨

I’m officially over the pressure to order “what I can’t make at home.”

If I’m at a restaurant specifically for the food, then sure, the novelty is the point. I’m getting the exciting dish and I’m going to enjoy it!! 😋

But most of the time? I’m there for the company or the convenience. 👯‍♀️

💁🏻‍♀️Why should connecting with loved ones wreak havoc on my health goals? I’ve realized I’m allowed to choose the meal that aligns with how I want to feel tomorrow morning, even if it’s “simple.”

I hope that this helps to take the pressure of! Order whatever you feel like. Literally!!

We’re wired to do what feels good in the moment and to continue quoting Mel Robbins, “a human being will always feel like choosing what’s pleasurable now and they will always avoid what feels painful.”

So next time you’re choosing between what feels good Now vs making a healthy choice that will feel good in the Future.. try saying “This is going to suck, but i’m going to do it anyway” and do the healthy thing that feels hard!

Let me know if this works for you or if you have another helpful mantra that you use! :)

Sugar acts as a drug and triggers a dopamine release in the brain. This creates a cycle of “highs” and “crashes.”

When you’re “coming down” from that spike, irritability and anxiety take over.

🛠️ Breaking the addiction means stabilizing your blood sugar. Swap the processed sweets for whole foods to reclaim your mood and your energy. 🧠✨