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Nourish Me by Jill Schmelke - 1w ago

Summertime can breed warts. The wart virus loves warm, moist places like small cuts or scratches on your hands or feet. Once the virus finds a nice warm place on the skin, a wart begins to develop. Warts can grow for many months — sometimes a year or more — before they are big enough to see.

Children are particularly susceptible to warts. I recently treated a wart on my son’s elbow successfully with this DIY essential oil blend. It was very satisfying to see it turn black over night, scab and heal in a matter of days!

I’ve also had success treating warts by supplementing with desiccated liver. My older son had one on his toe. I researched and thought there was something in his immune system that was not fighting off this virus. I changed nothing else for him but started giving him two desiccated liver tablets per day. The warts started disappearing and went away in two weeks.

Here is the blend I used:

Homemade Wart Removal Blend:

  • 1 teaspoon apple cider vinegar
  • 2 drop oregano essential oil
  • 2 drops frankincense essential oil
  • 2 drops lemon essential oil
  • 1 cotton ball
  • 1 bandage


  • In a small dish, combine the apple cider vinegar, oregano essential oil and frankincense.
  • Blend well.
  • Add the lemon oil. blend again.
  • After cleansing the area, use a clean cotton ball to dip into the mixture.
    Lightly soak the cotton ball, then apply it to the area (be careful not to get on skin around the wart)
  • Cover with a large bandage.
  • Apply this remedy twice a day, morning and night (you can sleep with it), until the wart is completely removed.

I use Young Living essential oils for all my concoctions. You can purchase them here.
Let me know what remedies have worked you!

Jill Schmelke

Registered Holistic Nutritionist

Jill is a Vancouver-based mom, health researcher (MJ) and Holistic Nutritionist. Her passion is optimizing health and aging thru diet, supplements and lifestyle choices. Her goal is to share her knowledge and help others. Jill works with groups and on a one to one basis with clients.

The post DIY Remedy for Warts appeared first on Nourish Me.

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Nourish Me by Jill Schmelke - 1w ago

Many people with immune health issues, mental health issues and other chronic health conditions are likely to have a damaged gut lining. Many of us today have inflammation and ulcerations in our gut lining and we aren’t even aware of it. There are many things in modern life that contribute to this damage and it would be wise of anyone to consume the very foods that keep the gut lining healthy and happy. After all, the majority of our immune system lies in our guts!

Healing foods include substances such as; amino acids, gelatine, glucosamines, fats, vitamins, minerals and more. Things that the typical North American diet does not include whatsoever. Most of us are at a deficit when it comes to these healing substances. The cell regeneration in our gut lining is also quite dependent upon the beneficial bacteria that normally thrive there. However, due to numerous factors from our modern world the majority of us do not have healthy gut flora. Here are supplements I recommend adding into smoothies (Reminder I have all supplements on Fullscript discounted by 15% for May and June!):

  • Gelatin or Collagen – provides glucosamine to help deal with inflammation and soothe the gut lining. Also provides a whole food protein powder. I add this stuff to everything! It builds healthy strong bones in kids, helps strengthen hair and nails plus helping your skin. Buy it here: Vital Proteins
  • L-Glutamine – the cells of the small intestine depend on glutamine as their main source of fuel, both for maintenance and repair of damage. Buy it here: Fullscript – Reminder I have all supplements discounted by 15% for May and June!
  • Probiotics or Yogurt – needed for cell regeneration of the gut lining. I’ve added a few to my Full Script page under Gut Healing supplements here: Fullscript.
  • Greens – provide vitamins and minerals needed to support overall health and gut health. I like to throw in frozen greens to keep it cold.
  • Fats – healthy fats are imperative to overall health, they help us to assimilate our nutrients and line all our cells. If we want to have healthy gut cells we must eat ample good fats. I like coconut cream or milk or MCT oil in my smoothies.
  • Colostrum is another super-gut-healing food. It is rich in secretory IgA and other immunoglobulins to replace deficient gut immunity. It is best paired with a probiotic. If you are dairy sensitive – try small amounts of colostrum (capsule form, powder or fresh) taken with a probiotic to see if it helps you tolerate it better. Colostrum has a tiny amount of lactose, but is usually tolerated quite well in those with lactose intolerance. If you are casein intolerant but aren’t clear as to which type of casein, I suggest trying a colostrum from goat’s and see how you do. Find a good colostrum powder here: Fullscript.
  • Pranin Organic Mom’s PureFood A-Z – I add this to every smoothie I make – it’s a superfood supplement with ingredients like moringa leaves, spirulina, beets, red seaweed, spinach, red cabbage, kale, collard, guava leaves, Annatto seeds, parsley, amla berries, guava fruit, sesbania, Icelandic kelp, cilantro, lemons, holy basil, mustard seeds & horsetail. It’s a whole food supplement for when you don’t have all the ingredients on hand or you just want a turbo boost! Buy it on my shop page here for a 10% discount on all their products: nourishme.ca/shop/

I like to include some form of the above six items in my smoothie recipes. The smoothies below are not only a yummy but also healing salve for your gut. Reminder all these smoothies can also be made into popsicles. One of my boys likes his smoothies, the other one eats them all in popsicle form. Both work equally well!

Dark Cherry Chocolate Smoothie
1½ cups coconut milk OR coconut yogurt or preferred milk
1½ cups frozen cherries
¼ avocado or 1-2 Tbsp. avocado oil
1-2 Tbsp. raw cacao powder
2 Tbsp collagen
1 tsp. L-glutamine powder
Pinch of sea salt
1 tsp. vanilla extract
Optional: 1 scoop greens powder or handful of greens such as spinach
Optional: Vanilla liquid stevia to taste
Combine all ingredients in a blender and puree until smooth. If you are just using coconut milk feel free to add a capsule of probiotic powder to your smoothie.

Blueberry Pie Smoothie
1 1/2 cups of filtered water
1 cup of blueberries
1 frozen banana
1/4 cup of pecans or hemp hearts
1/4 cup of goji berries
1 scoop L-glutamine powder
2 tbsp of maple syrup or 2-3 soft dates
1 tbsp of chia seeds (optional)
1/2 tsp of vanilla extract

Chocolate Frosty Light
1 cup original unsweetened almond milk or coconut milk or preferred milk
1 frozen banana
2-5 colostrum capsules (open and sprinkle in)
1 Tbsp unsweetened cocoa powder
1/2 tsp chia seeds
1 tsp pure vanilla extract
8-10 ice cubes

Chocolate Avocado Smoothie
1 avocado
1 scoop Vital Proteins Beauty Greens collagen
2 frozen bananas
½ cup frozen raspberries (or fresh raspberries or other berries)
1-2 tablespoons unsweetened cocoa powder
2 cups almond or coconut milk or preferred milk
If you have unpeeled frozen bananas, then take the frozen bananas from the freezer and leave to thaw for 10 minutes before peeling (or cut the skin off with a paring knife).
Place all the ingredients into a blender and blend well.

Mango Orange Paleo Smoothie Recipe
1 cup frozen mangoes
1 scoop Vital Proteins plain collagen
1 cup, cold, 100% pure coconut water
1 cup 100% pure coconut milk (or almond milk)
1 orange, peeled
1 cup ice cubes

Orange Julius Smoothie
1 cup coconut milk
1 1/2 cups ice cubes
2 cups orange juice (bonus if you squeeze your own)
2 tablespoons honey
1 scoop Vital Proteins plain collagen
3-5 capsules colostrum (open and sprinkle in)
2 teaspoons vanilla extract

Shamrock Shake
1 can coconut milk 
1 avocado, peeled and seed removed
3 tablespoons pure raw honey, (or other sweetener of choice)
1 cup of ice
1 scoop Vital Proteins Collagen plain or Beauty Greens Collagen powder
1 tablespoon pure vanilla extract
1 teaspoon pure peppermint extract

Key Lime Smoothie
2 cups preferred milk
¼ cup raw cashews (soaked if you do not have a high power blender to pulverize)
4 tablespoons lime juice
½ avocado
2 large handfuls of frozen greens (I use spinach) OR if you run out of fresh greens, add 2 scoops of Vital Proteins Beauty Greens collagen for an extra healthy green boost.
1 large frozen banana (if it is fresh that is fine, just won’t be as frosty!)
2 tablespoons chia seed (optional)
Splash vanilla extract (optional)
Zest of one lime (to taste, optional)
1 cup ice
Liquid stevia or raw honey to taste

Let the ideas here be a basis for inspiration. Play around with what you like and try adding in different healing supplements. Leave your favourite smoothie recipe in the comments!

Jill Schmelke

Registered Holistic Nutritionist

Jill is a Vancouver-based mom, health researcher (MJ) and Holistic Nutritionist. Her passion is optimizing health and aging thru diet, supplements and lifestyle choices. Her goal is to share her knowledge and help others. Jill works with groups and on a one to one basis with clients.

The post Gut Healing Smoothie Recipes appeared first on Nourish Me.

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Nourish Me by Jill Schmelke - 1w ago

Confused about vitamins? Not surprising given the overwhelming selection out there. How do you know what to give your children and what you should be taking too?? I have a basic five (and bonus one) that I like to recommend to people to help build a strong foundation for optimal health.

These include:

  • Magnesium It’s responsible for over 300 activities in our bodies. We do not get it any substantial quantity in our food anymore due to depleted soil levels. It’s particularly helpful for people who experience sleep disruption, migraines, restless leg syndrome, irritability, anxiety and muscle pain. It greatly helps with relaxation and promoting deeper sleep. People who have a quick startle reflex are often deficient in magnesium. One client’s daily leg cramps went away after two day of taking it! Too much will loosen everything up – including your bowels. I’m partial to Magnesium Glycinate because when magnesium is bound to the amino acid glycine – it’s absorption and efficacy is significantly enhanced and helps maximize the benefit.
  • Vitamin D a.k.a the sunshine vitamin. It’s produced naturally in the skin when you are exposed to ultraviolet light. Supplementing vitamin D may be one of the easiest and least expensive ways to improve quality of life. Proper levels help decrease the risk of developing chronic medical conditions like brittle bones, cancer, autoimmune disorders and may help depression. In North America, vitamin D levels are quite low regardless of age, all year round. Even in the summer the average North American is not lying on the beach because we have been taught to avoid the sun. The best way to know your levels is to get a simple blood test and supplement accordingly.
  • Omega-3’s your body does not make them so I firmly believe they should be supplemented across the board. Omega—3’s are healthy oils that fight inflammation in the body. Inflammation is at the root of many diseases including heart disease, osteoporosis, arthritis and cancer. Eating lots of omega-3’s is a great idea in the form of wild salmon, sardines and anchovies. The reality is most people do not eat enough or with enough regularity. Omega-3’s can improve mood and help depression — particularly when used with calcium, magnesium and vitamin D. Studies have proven that Omega-3’s enhance memory and cognitive function as well. Bonus: they also help skin by improving smoothness and a healthy glow!
  • Bonus points For Taking These

    Calcium – not just for bones and teeth..it plays many important roles in the body. It helps regulate blood pressure, nerve transmission and facilitate proper blood clotting. It also promotes fat burning and can help reduce PMS symptoms.

    B Complex – each of the B vitamins are essential for different functions – like making red blood cells, regulating sleep cycles and metabolism – so it’s important to supplement. Most people need more than a multivitamin provides depending on stress levels, energy needs or medications.

  • Multivitamin Take a good broad spectrum multivitamin. Multi’s contain trace amounts of various vitamins and minerals that the body requires to function optimally. They are not used to treat a specific condition but act as a preventative. Your body accumulates their benefits over time. Benefits include supporting the body’s natural processes such as metabolism, liver detox, digestion, nerve transmission and cartilage maintenance. They help the body stay efficient, prevent nutrient deficiencies and support specific life stages.
  • Probiotics – these friendly bacteria naturally reside in our body to help balance our gut biome. Probiotics help prevent disease by halting the spread of harmful bacteria within the gut. They also help preserve the intestinal lining and in effect, boost the immune system and aid in the digestion process. They manufacture vitamin K, B vitamins and help prevent candida overgrowth. Stress, diet, aging and many other factors contribute towards an imbalance in the gut. A high quality probiotic supplement will keep your gut working well to boost your immunity and increase your energy. Always follow an antibiotic treatment with a course of probiotics to re-establish your gut flora.
  • Consider This

    A few general notes on introducing a supplement to your daily regime.
    1). Is the formula the right dose for me?
    2). Am I at a specific life stage such as pregnancy or menopause? Do I need additional ingredients such as enzymes or greens?
    3). what time of day do I plan on taking the supplement and does it need to be taken with or without food?
    4). Am I taking the supplement regularly or occasionally/temporarily?

You can find my top picks for these products on my shop page nourishme.ca/shop. Click on the Full Script box and click thru to The Big Five Supplements (on left side of page).

Sign up today and you will receive 15% off my top picks of these supplements here: Full Script box.

*Offer valid for May and June.

Jill Schmelke

Registered Holistic Nutritionist

Jill is a Vancouver-based mom, health researcher (MJ) and Holistic Nutritionist. Her passion is optimizing health and aging thru diet, supplements and lifestyle choices. Her goal is to share her knowledge and help others. Jill works with groups and on a one to one basis with clients.

The post The Big Five Vitamins appeared first on Nourish Me.

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Who doesn’t love a yummy sweet decadent treat? It’s completely possible when eating keto. A fat bomb a day keeps the doctor away I say…here’s four of my favourites to keep you full, satisfied and happy this Valentine’s day:

Bacon Maple Butter Fat Bombs
8 oz cream cheese, softened
1/2 cup grass-fed butter
4 tsp bacon fat
4 tbsp coconut oil
1/4 cup xylitol, monk fruit sweetener, swerve sweetener or stevia to taste – can be as little as a few drops
8 strips cooked crispy bacon, crumbled

Combine all ingredients, setting aside some crumbled bacon, and melt slowly in the microwave for 10 second intervals until smooth. Pour into a dish or pan and place in the freezer until firm, about 15 minutes. Remove from freezer, sprinkle with more crumbled bacon, slice and serve.

Pumpkin Cheesecake Fat Bombs
1/2 cup grass-fed butter
3 ounces cream cheese
1/2 cup pureed pumpkin
1/4 cup chopped pecans
4 tbsp xylitol or desired sweetener
2 tsp vanilla extract
1 tsp ground cinnamon
1/2 tsp pumpkin spice
1/8 tsp salt

Melt butter over medium high heat, stirring often.
Add pureed pumpkin and continue whisking.
Add cream cheese, sweetener, chopped pecans and spices.
Whisk until smooth, then add vanilla extract.
Mix completely and remove from heat. Line a 9 inch pan or dish with wax paper and pour fudge mixture into the pan.
Sprinkle with more pecans if desired and place in the freezer for 24 hours.
When ready to slice, remove it by pulling out the wax paper and cut into pieces.

Stacked Chocolate Coconut Bombs
3/4 cup coconut oil
1/4 cup cocoa powder
1/4 cup peanut butter or nut butter
liquid Stevia or preferred sweetener to taste

Heat coconut oil until melted. Divide among three bowls.
In one bowl, stir in the cocoa powder until completely dissolved. Add liquid stevia to taste, about 6 drops. In another bowl, add peanut butter to the coconut oil and blend until smooth. Add stevia to taste.
In the last bowl, simply add Stevia to taste.
To make single-serving fat bombs, use a square mold or muffin cups. Divide the chocolate flavored oil among 12 small cups. Set the mixture into the refrigerator until firm, about 10 minutes. Spoon the peanut butter mixture on top of the chocolate layer. Return to the refrigerator to set. When firm, remove the molds from the fridge and pour the remaining clear layer over the peanut butter.
Chill until ready to serve.

Vanilla Cloud Fat Bombs
1 cup goat cheese/cream cheese
1/2 cup unsalted grass fed butter
1/3 cup xylitol or preferred sweetener to taste
1 tsp vanilla extract
(optional to add 1 tbsp of plain Peanut Butter)

Blend together in stand mixer or hand mixer. Scoop onto parchment paper and freeze until set.

Jill Schmelke

Registered Holistic Nutritionist

Jill is a Vancouver-based mom, health researcher (MJ) and Holistic Nutritionist. Her passion is optimizing health and aging thru diet, supplements and lifestyle choices. Her goal is to share her knowledge and help others. Jill works with groups and on a one to one basis with clients.

The post Valentine’s Day Fat Bombs Recipes! appeared first on Nourish Me.

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Nourish Me by Jill Schmelke - 1w ago

New Year, New You – am I right?? It’s the perfect time to get in on one of the biggest food trends out there right now: Keto, low carb-high fat, fat adapted — there are a bunch of names for it but it essentially comes down to this: healthy whole foods such as grass-fed and wild caught proteins, tons of green veggies and fat, lots and lots of fat. It allows your body to be fat adapted – or burn fat for fuel instead of carbohydrates. It eliminates cravings, keeps you lean, helps your hormones, increases your energy and decreases inflammation. I’ve been following a low carb high fat diet also known as cyclical Keto for about 4 years. People ask me all the time, how do you do it? So I wanted to de-mystify what this diet is all about and how to practically implement it for yourself. Here are my top three steps for getting started:

1) Make a Plan
Fail to plan or plan to fail? Success eating Keto (and any way of eating) begins with a plan.

While it might seem like a little extra work upfront, doing weekly keto meal prep helps you prepare your environment for success on the ketogenic diet.

Meal prep saves you time, money, and effort, and greatly increases the chance you’ll stick to the diet.

2) How to Prep for Keto: Basic Equipment and Ingredients

These are the basics you’ll need for quick and easy keto-friendly meals.

Having a few different sizes skillets is helpful, but at least one is a must.

To get the most for your dollar, look for a cast iron skillet that will hold up to cooking for many years. These are easy to clean and safer than using a cheap Teflon-covered pan.

Quality Chef’s Knife
Good knives are essential for any meal prep! High quality is crucial here, as low-quality knives can slip and slide, making them a potential hazard. Plus, they’re no fun to chop with.

Look for a proper chef’s knife that will allow you to chop and slice with ease.

Food Processor or Blender
Having a food processor or blender will save you tons of time and open up endless recipe possibilities.

Think cauliflower rice, homemade nut butters, keto salad dressings and shredded cheese in your food processor and keto smoothies or coffee drinks in your blender.

A food processor is generally the top choice as you can do more with it, but some people need a blender too. It ultimately depends on your needs. Ninja is a good brand for both because they offer a processor/blender set for a good price and quality.

Slow Cooker or Crockpot
A slow cooker is perfect for “setting and forgetting” your keto meals as they cook. It’s easy to throw everything in and let it work it’s magic while you do other things. If you travel often, consider a portable crockpot that lets you cook meat anywhere with electricity.

Parchment Paper
Parchment paper is great for preventing sticking when baking, whether it’s in a casserole dish or on a baking sheet. It’s also super cheap.

Glass Food Containers
These are a must for keeping meals organized once prepared. If you work away from home, containers let you break up recipes into individual servings to grab and go. Glass is better than plastic because it’s microwave safe, and keeps the harmful chemicals in plastic out of your body.

Other Helpful But Not Necessary Tools
While these options aren’t always needed for meal prepping, they can make the process easier depending on what types of recipes you like.

Immersion Blender
Immersion blenders are affordable, not bulky and perfect for beating eggs, blending broth, making side dishes or sauces, whipping cream and more. I use it daily for my bulletproof coffee – blending it straight in the mug. Pro tip: fill your mug half way with coffee and fats, then whiz with immersion blender. If you fill it with coffee it will spray everywhere – not what you want pre-coffee! I also use it for making homemade mayonnaise very quickly.

Vegetable Spiralizer
While not necessary, this can save you a ton of money if you love veggie “pasta,” like zucchini noodles. It can help you eat more low-carb vegetables too!

3) Keto Pantry Staples –
The ketogenic diet is not healthy if you don’t eat healthy on the diet. So shop for whole, real foods. A good rule of thumb is to shop the perimeter of the grocery store, because that’s where the real, whole foods are concentrated. Here is a list of pantry staples for supporting your keto diet:

Nuts and seeds
Nut butters
MCT oil powder
Sugar-free spices like:
Salt and pepper
Garlic (powder or garlic cloves)
Celery salt
Red pepper flakes
Pumpkin pie spice
Dijon or yellow mustard
Coconut flour
Almond flour
Baking soda and baking powder
Vanilla extract
Avocado oil
Coconut oil
Red wine vinegar
Keto sweeteners like Swerve, stevia, erythritol, Truvia or monk fruit
Cocoa powder
Fridge or Freezer Staples
Butter (preferably grass-fed)
Eggs (preferably free-range and pastured)
Cheeses of your choice
Ground beef (preferably grass-fed — see our Grass-Fed Beef Guide)
Sour cream or plain, unsweetened yogurt
Heavy cream or full-fat coconut milk
Cream cheese
Hot sauce
Coconut aminos

I’ve developed the Get Fat Adapted Protocol for helping people make the switch to burning fat for fuel and using a low carb high fat diet to lean out, feel and look better. Get in touch if you’d like to learn more at jill@nourishme.ca!

Jill Schmelke

Registered Holistic Nutritionist

Jill is a Vancouver-based mom, health researcher (MJ) and Holistic Nutritionist. Her passion is optimizing health and aging thru diet, supplements and lifestyle choices. Her goal is to share her knowledge and help others. Jill works with groups and on a one to one basis with clients.

The post Going Keto: Part 3 appeared first on Nourish Me.

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Nourish Me by Jill Schmelke - 1w ago

This time of year can really screw up your wellness routines. The parties, food, family stresses, alcohol, travel and lack of sleep can really do a number on our health – whether we realize it or not! Before my love of holistic living, many holidays I’d end up arriving at a vacation destination only to get flat on my back sick. Why? Internalized stress! I’d get through the holidays and then fall apart. Here’s my Holiday Self Care Package to help make sure this doesn’t happen to you:

(Hint: I’m giving away a Holiday Self Care Package (value $350) from a random draw of people who’ve signed up for my email blasts. So it you haven’t already, sign up at nourishme.ca/cheatsheet and get my bonus freebie on helping your family stay well!)


Sweet cravings out of control? The holidays disrupt our dietary routines with plenty of tempting foods that throw our body balance out of whack. L-glutamine to the rescue.

L-glutamine will help reduce sugar cravings and stabilize blood sugar so you can indulge in that tempting treat, but save yourself from eating the whole tray.

How to Supplement: Take 2 capsules twice a day to help support gut lining from the potential overindulgences of the season. Additionally, when you get a craving or know cravings are on the way, take 2 capsules to help alleviate them. You can’t overdo this supplement! (it’s kind of magic)


Stresses of the holidays wearing you down? Consider supplementing with adaptogenic herbs. Eleuthero, ashwaganda, American ginseng, rhodiola rosea help to combat stress and promote recovery from burnout and depletion. Ashwagandha adapts to your body’s specific hormonal and stress-related needs and can give you an energy boost or help you feel more mellow as needed.

Vitamins C, B2 and B6, and pantothenic acid (vitamin B5) also help with stress. Lemon balm and valerian root can help to calm the nervous system as well.

How to Supplement: Take adaptogens and vitamins daily when you know you’re heading into a stressful family, work or travel situation.


One too many drinks last night? We’ve all been there! A good strategy to help avoid a hangover is to stay away from sugary drinks and stick to clear alcohols like vodka and tequila (with seltzer and citrus). But if you did have that one last drink, glutathione, the master antioxidant, can help you bounce back and give your liver a boost. It helps to reduce free radicals and strengthen immunity too. Stress, gaps in our diet and chronic illness, as well as long-term toxic exposure, not only deplete stores of glutathione but also inhibit its production.

Activated Charcoal will help mop up the whole mess but make sure to take away from any other medications as it purges everything from the body, not just the bad stuff. I like to take a few prior to a night out and then a couple at the end of the night before bed.

How to Supplement: Take glutathione daily. If you know you will be imbibing, 4 capsules of glutathione per day to help aid your liver with detoxification. Pro tip: Check out Lifewave Glutathione Patches which provide a steady flow of glutathione (read: energy) without having to take a pill. Activated Charcoal take before drinking and at the end of the night. Can also be helpful for gas and bloating after a rich meal.


Big, rich meal? Too many party treats? Digestive enzymes help your body break down protein, carbohydrates and fats to improve nutrient absorption and reduce unwanted effects of indigestion associated with these harder-to-digest foods.

Probiotics are your friend this holiday season! They optimize the digestive system, help with heartburn and indigestion, reduce gas and bloating for a flatter tummy, boost overall immune system function and may even enhance the ability to cope with stress and anxiety. I recommend taking a probiotic year round for optimal well-being, but extra highly recommend it during the holiday season to keep your gut flora in balance!

How to Supplement: Take probiotics daily to build up gut health and help to keep your immune system strong all holiday season long. Take enzymes with you to all your social gatherings and take before a big holiday meal to help your gut digest foods better.


Feel that scratchy throat coming on? Down some Elderberry stat! I also diffuse Young Living’s Thieves essential oil at this time of year – bonus – it has a great christmassy smell. Rub it on the bottom of your feet at night if you feel a cold or sick coming on. Give the whole family a daily dose of Elderberry syrup to keep them well. It tastes good and works well in a smoothie too!

How to Supplement: Diffuse Thieves oil in house, rub on bottom of feet at night time to help ward off sickness. If you feel a sore throat coming on, rub a drop or two on glands. Take up to a tablespoon a day to help ward of sickness and as a preventative for coughs and colds.


Between travel, added stress and late-night parties, the holiday season can disrupt our natural sleep cycle and leave us feeling less than rested. Aim to keep a regular sleep schedule during the holidays to maintain balance, and, if you need a little extra help, our sleep formula will help you fall asleep and stay asleep, yet won’t affect daytime alertness like sleep medications can. GABA promotes relaxation by quelling overstimulated nerve cells, while melatonin helps to synchronize our circadian rhythm so we are alert during the day and at rest during the night. 5-HTP helps to create the “feel good” hormone, serotonin, which is great for inducing sleep.

How to Supplement: Take right before you get into bed.

To purchase any of these please visit my FullScript page nourishme.ca/shop/. I’ve discounted each of these supplements at 15% off for a little holiday treat!

Don’t forget to sign up on my website for my freebie Cheat Sheet on boosting your family’s immunity and you’ll be entered in the draw to win the entire package! I’ll be drawing Dec. 13th.

You’ll also find out about my upcoming Health Reset in January to help start out the New Year with a clean health slate!

Jill Schmelke

Registered Holistic Nutritionist

Jill is a Vancouver-based mom, health researcher (MJ) and Holistic Nutritionist. Her passion is optimizing health and aging thru diet, supplements and lifestyle choices. Her goal is to share her knowledge and help others. Jill works with groups and on a one to one basis with clients.

The post Holiday Survival Package appeared first on Nourish Me.

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Nourish Me by Jill Schmelke - 1w ago

How do you know is a Keto diet (a.k.a. becoming fuelled by fat) is right for you? It’s all about listening to your body. Your body sends you signals all the time. If you’re not aware or attuned to picking them up you could miss them and keep doing the things that are leading to unhappiness and dissatisfaction with your body and health.

So, here’s a fun little secret: It’s not hard to find out if your body and mind feel better on a low carb high fat diet. For lots of people, increasing fat intake, lowering carbohydrate intake and paying more attention to self-care is an easy starting point for giving your body what it needs.

Here are some classic signs that your body needs more fat:

  • You have become allergic or insensitive to foods you never used to react to. Symptoms can include acne, bloating, constipation, itchy skin or joint pain.
  • Post-meal bloat is a constant in your life.
  • You experience headaches, weight gain, sluggishness, constipation and random symptoms that interfere with your daily life.
  • You’ve tried different eating styles but none of them have made you feel good or look great.
  • Thirty minutes after eating you experience intense sleepiness
  • No matter how hard you try to avoid it, sugar cravings are an issue.
  • You need afternoon pick-me-ups to keep you and your brain going.
  • You have moments of extreme emotional highs and lows and don’t know why.
  • Your feet and/or hands are freezing most of the time.
  • You feel like you could gain weight by just looking at a chocolate bar – no matter how little you eat, your weight doesn’t change.
  • You often experience tiredness, breast tenderness, irritability or cystic acne.
  • Much of what you eat is steamed or low fat and tastes like cardboard.
  • Candida is an issue for you but the restrictive diet to kill candida is too stressful to think about implementing.
  • You experience pain or stiffness in your joints, generally early in the morning or a couple hours after eating.
  • You have trouble recalling names and events or what you did yesterday.
  • Crowded places stress you out and feel overwhelming.
  • Your skin flakes all the time.
  • Your hair is frizzy and dry.

If you recognize two or more of these symptoms in yourself, there is a good chance you could use some additional healthy fats in your diet. Sign up at nourishme.ca or send me an email at jill@nourishme.ca and I’ll send you a free test to take and see if a Keto diet feels right for you!

Jill Schmelke

Registered Holistic Nutritionist

Jill is a Vancouver-based mom, health researcher (MJ) and Holistic Nutritionist. Her passion is optimizing health and aging thru diet, supplements and lifestyle choices. Her goal is to share her knowledge and help others. Jill works with groups and on a one to one basis with clients.

The post Is Keto Right For You? Part 2 appeared first on Nourish Me.

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Fat Bomb Popsicles for a ketogenic snack

As a busy mom, I like to simplify my life as much as possible. That includes what and how I eat. I follow a low carb high fat diet because it:

  1. keeps me going for hours without having to eat
  2. simplifies meal choices
  3. keeps me lean
  4. gives me energy
  5. cuts out brain fog

These are just a few obvious reasons. It’s also helped me naturally balance my hormones and the results show up in my regular blood test results. My HDL (good cholesterol) is great, liver and kidney function and ability to make human growth hormone (that’s the stuff that keeps you youthful).

This is why I do it. Yes, it’s not always easy but for me the benefits are too good to give up. And since I am fat adapted, if I have to change my diet for any reason such as holidays, I can easily switch back to it once I get home and have more control over what I’m eating. It’s a great tool and I never feel deprived.

What Happens in Your Body When You Eat Keto and Why It Is So Great For Health

What the ketogenic diet does is switch the body from burning glucose to burning fat. When the body burns fat, it starts to produce ketones which it then uses as fuel. When you burn ketones as fuel you are said to be in ketosis.

When I’m in ketosis, I eat a lot of fat. It keeps me full and free of cravings. Each person is different and how much they need to restrict their carbohydrate intake to get into ketosis varies depending on a person’s physiological makeup, stress and genes.

There are also different forms of ketogenic eating. I like to do it with whole foods and healthy fats. Kind of like Paleo but with more fat and much less maple syrup and sweet potatoes. In a nutshell, it’s far less carbohydrates, moderate protein and way more fat.

So how does the above combo trigger your body to start burning fat instead of glucose for energy? Bear with me while I delve into how the body functions on carbohydrates — which is likely the way your body is currently functioning.

Carbs from any source, vegetables, fruit, grains, sugar, anything starchy – are broken down into glucose which is used for energy. When you have more glucose than you need immediately, your body stores the excess in the liver and then the muscles as glycogen. This is the body’s first line of energy. This is what you use for short-burst physical efforts and for keeping certain systems such as the brain, kidney and red blood cells working efficiently all day. The glycogen stores in the liver can be utilized by the rest of the body but the glycogen in muscles is reserved for action in that particular muscle. When space for glycogen in the liver and muscles is full, glucose is converted to fat.

Glucose is the first source the body goes to when it needs energy. But we can only store a couple thousand calories of glucose (or glycogen when it’s stored) for use. It’s not sustainable energy which means you need to keep replenishing it by eating regularly throughout the day. Relying on glucose can prevent blood sugar levels to stabilize. Which means you may experience spikes when you eat and drops when you are hungry. This results in ongoing cravings and, you guessed it, contributes to weight gain. Excess glucose also converts to stored fat and triglycerides in the blood – which can put you at risk for heart disease.

Part two of this process involves insulin sensitivity. I’ve written previously about insulin sensitivity as a potential reason you can’t lose weight. Insulin is the hormone that balances blood sugar. It triggers the absorption of glucose by the liver, fat and muscle cells and lowers the level of glucose in the bloodstream a.k.a. blood sugar.

Insulin halts fat-burning so that the body can burn or store glucose that’s coming in. Once it’s handled, insulin levels drop and we go back to burning fat. Insulin also tells the brain that we are in need of food which then activates hunger signals.

When insulin sensitivity is balanced, these processes work efficiently to maintain stable and healthy blood sugar levels. But, when glucose is constantly too high in the body – when you are eating a lot of carbohydrates — it causes constant high levels of insulin. This is known as insulin resistance. Your cells don’t listen to insulin’s instructions anymore to absorb glucose so the glucose stays in the bloodstream and spikes.

Whew – you still with me?

The flip side is when things are functioning well, when the concentration of glucose in the bloodstream falls too low a hormone called glucagon is released. It stimulates the liver to convert stored glycogen into the blood stream. It also tells the body to start using the stored fuel source…you guessed it…fat! Using fat for fuel is called lipolysis. This means fatty acids are moved from fat cells and metabolized for energy.

When your body burns fat for fuel it creates ketone bodies. When you are in ketosis, you use ketone bodies for energy instead of glucose. Now the body does need glucose as well for red blood cells and brain function as well. But the body can actually create glucose on it’s own as well through a process called glucogenesis. This is when the liver turns amino acids and fatty acids into glucose. So really there is no need to eat carbohydrates.

This is where the fun part comes in! Switching your diet from using glucose as a fuel source to using fat as a fuel source. It can be challenging for some to make the switch as your body has to learn how and be supported to metabolize fat until it is happy to use fat over glucose as fuel.

However, once you hit nutritional ketosis you will likely find that your blood sugar and insulin levels drop and levels of HDL (good) cholesterol increase. Your body can then start to burn it’s stored fat along with the fat you eat. Which means you can start to lose weight! And that is even better for your health as it means less visceral fat around your vital organs, less chance of diabetes type 2 and less risk of heart disease.

And recall insulin sensitivity? On a ketogenic diet, insulin stabilizes and the fuel we need we already have on our person! Other benefits of being on a ketogenic diet include:

  1. naturally reduced appetite
  2. effortless weight loss
  3. improved mood
  4. ability to eat more without gaining weight
  5. lower and stable blood sugar
  6. fewer cravings
  7. lower blood pressure
  8. less brain fog
  9. improved sleep
  10. more energy
  11. reduction in gas and bloating

So many benefits to becoming fat adapted and eating low carb high fat! I’m holding a How to Get Fat Adapted Course in the fall. I will be offering it in person and a master class online. If you are interested send me an email at jill@nourishme.ca and I’ll be sure to add you to the list!

Jill Schmelke

Registered Holistic Nutritionist

Jill is a Vancouver-based mom, health researcher (MJ) and Holistic Nutritionist. Her passion is optimizing health and aging thru diet, supplements and lifestyle choices. Her goal is to share her knowledge and help others. Jill works with groups and on a one to one basis with clients.

The post Why You Want To Be Fat-Adapted: Burn Fat For Fuel Part 1 appeared first on Nourish Me.

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Summer is coming and with it the usual ailments like splinters, bug bites and tummy aches here is my cheat sheet for quick essential oil remedies to have at the ready:

  • Fever: Peppermint apply 2-3 drops diluted to forehead, temples, back of neck
  • Sinus Infection: Oregano – 1-2 drops in water hourly; Raven; Thieves
  • Strep Throat: Thieves or Thieves Spray Oil; Gargle with Apple Cider Vinegar
  • Acne: Thieves oil (diluted with carrier oil- rub on); Enzymes and Omega 3’s
  • Stomach Ache: Lavender, Digize 2-3 drops on temples, neck and shoulders 2 times daily
  • First Sign of Cold: Thieves and/or Oregano. Zinc helps too!
  • First Sign of Flu: Oregano – 2 drops every hour orally and continue; Zinc
  • Ward off insects: Oregano oil works as a natural insect repellant. Put a few drops on outdoor furniture, or apply a diluted mixture on your skin when heading outdoors.
  • Vaginal Yeast Infections: Oregano, Purification – mix 8 parts oil to 2 parts carrier oil (i.e. coconut oil) put 1-2 tbsp on tampon and insert for internal infection.
  • Cold Sores: at first sign apply Thieves or Oregano oil.
  • Stop Bleeding: Lavender or Geranium oil applied neat.
  • Headache: Peppermint or Deep Relief applied to temple and forehead.
  • Relieve Bug Bites and Rashes including Poison Ivy: Lavender and Peppermint apply neat.
  • Joint and muscle pain: Peppermint, PanAway, Deep Relief apply neat
  • Treating foot or nail fungus: Put a few teaspoons of oregano oil in a basin of water and soak your feet in it. Alternatively, dilute the oil (mix a drop with a teaspoon of olive or coconut oil), and apply it on your nails or skin.
  • Toothache: Thieves, Clove or Oregano. Apply neat to tooth and area
  • Splinters: Apply Thieves Oil immediately neat and wait for sliver to draw itself up. Fascinating to watch! (you may need a few applications)
  • Heartburn: Di-Gize, Lemon, Ginger, Tarragon, Fennel – dilute with carrier oil and apply on location 3-6 times daily.
  • Sleep Better: Valerian, Valor, Lavender. Diffuse before bed, Massage 2-4 drops oil on bottom of feet just before bed.

Print this out and keep it handy. You can buy all these oils from Young Living if you sign up on my shop page link here: nourishme.com/shop/
Let me know your creative uses for essential oils!

Jill Schmelke

Registered Holistic Nutritionist

Jill is a Vancouver-based mom, health researcher (MJ) and Holistic Nutritionist. Her passion is optimizing health and aging thru diet, supplements and lifestyle choices. Her goal is to share her knowledge and help others. Jill works with groups and on a one to one basis with clients.

The post Summer Cheat Sheet: Essential Oils for Everyday Ailments appeared first on Nourish Me.

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Nourish Me by Jill Schmelke - 1w ago

Many of my clients struggle to lose weight despite consuming a “healthy” diet. Why is this? Taking the time to critically analyze your food intake and energy expenditure can be helpful. But it often doesn’t give the whole picture of what is happening in your body. I’d like to outline a few additional factors which can contribute to why this can be so difficult for many people.

1) The Basics
Do you know how many calories in and calories out you are eating and expending each day?
The most basic and simple advice for healthy weight loss is being aware of how many calories should be consumed daily. A great app for this is here: https://www.myfitnesspal.com/.
It breaks down your calories into macronutrients (aka ‘macros’) such as carbohydrates, protein and fat.

Consumption of 3500 extra calories equals one pound of fat. For an average adult man, 2000 calories per day will result in a weight loss of 1-2 lb. per week. For an average woman, this is 1500 calories a day. Obviously, the benefit of exercise is that it increases the number of calories used and prevents loss of lean body mass (muscle) and (hopefully) speeds up weight loss! Most of us likely have this pretty well dialled in, though so on to the second point…

2) Carbohydrate Intolerance and Glycemic Index
Calories in, calories out doesn’t always tell the whole picture. Certain types of food can make us more (or less) prone to storing excess calories as fat. The gylcemic index of any given food means how quickly it turns to sugar in your body and spikes your blood sugar levels. Food that spikes blood sugar causes the hormone insulin to be secreted. Insulin tells your body to store excess blood sugar in muscles or fat tissue — thereby promoting weight gain. Here is a good link for checking glycemic index and load of different foods: https://ultimatepaleoguide.com/glycemic-index-food-list/.

People who get these spikes in insulin will also experience a rebound low blood sugar called hypoglycaemia. When you experience hypoglycaemia, you will get low energy and increased carb and sugar cravings – setting you up for a vicious cycle. Foods that are high in healthy fats, high quality protein and low in refined carbs can help manage this cycle.

3) Insulin Resistance
Insulin resistance is a form of pre-diabetes. Basically, your body starts pumping out too much of the hormone insulin as it tries to stabilize blood sugar in response to the glycemic load in your body. Increased insulin output causes weight gain. Essentially, it is your body yelling at it’s cells telling them to wake up and stop spiking the insulin so much. Insulin resistance can be part of a cluster of symptoms known as metabolic syndrome. Certain supplements such inositol, N-actylcysteine and chromium picolinate have been shown to reduce insulin resistance.

4) Subclinical Hypothyroidism
Most people have heard of hypothyroidism but some may not know about subclinical hypothyroidism. This is borderline low thyroid function. Bloodwork may show ‘normal’ range but the normal range is quite broad. People at the high end of the normal range may already be experiencing pathological symptoms.

The thyroid and adrenal glands function together as the control switches of the body’s metabolism. So a low-functioning thyroid could result in unexplained weight gain and difficulty losing weight. Other symptoms include fatigue, low mood, menstrual irregularity, cold body temperature, dry skin and hair, constipation and low heart rate. A skilled naturopathic doctor can test and interpret your thyroid function.

5) Adrenal Fatigue
Lastly, adrenal fatigue can contribute to someone’s inability to lose weight for a number of reasons. The adrenal glands produce the hormone cortisol, which is responsible for maintaining stable blood sugar levels (are you seeing the connections?). Cortisol increases blood sugar. If cortisol output is inadequate, you can experience hypoglycemia, which then results in carbohydrate cravings (setting you up for the vicious cycle of cravings).

Secondly, part of the stress response is that the body tries to hang on to it’s energy sources such as fatty tissue. Chronic stress, as we all know, is not conducive to healthy weight loss. It’s very important for those in chronic severe stress to find ways to mitigate it and possibly supplement with adaptogenic herbs and B vitamins.

So what can be done about this?

I find a low-carb, high fat diet has really helped me control blood sugar levels. But becoming fat-adapted (where your body burns fat for fuel instead of glucose) is a process.

I’m leading an online “how to get fat-adapted” course where I will lead you through the basics of how to teach your body to burn fat for fuel.

Email me if you are interested in joining!

In the meantime I’m discounting the supplements I’ve highlighted above at 15% off in the Full Script link on my shop page for May and June.

Sign up here and receive the discount.

Jill Schmelke

Registered Holistic Nutritionist

Jill is a Vancouver-based mom, health researcher (MJ) and Holistic Nutritionist. Her passion is optimizing health and aging thru diet, supplements and lifestyle choices. Her goal is to share her knowledge and help others. Jill works with groups and on a one to one basis with clients.

The post Why Can’t I lose Weight? appeared first on Nourish Me.

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