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Catherine Rojas-Contento , CNP

@_earthwell

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🌞Guiding women to feel nourished & vibrant
• Nervous system • Longevity • Vitality •
#nutritionbycat

POSTS STORIES REELS

🌞Prenatal Prep// Nourished Fertility

I’m in the season of prenatal preparation (no, my intention isn’t to have a baby tomorrow, but maybe in the next 2-3 years), so I thought I’d share a couple of tools and holistic recommendations that I’ve collected, have been working on. It’s never too early to start nourishing your baseline.

There are a lot items you can add to the list, but this is a good place to play.

After a conversation with my cupping therapist (post-cupping brings me a lot of clarity), I was curious about the seemingly clear connection between the liver, chi (qi), adrenals, and fertility. Let me explain…

🌀The Connection: Liver → Chi → Adrenals → Fertility

🌀Stress & toxins overload the liver, causing chi stagnation.

🌀Stagnant chi can affect adrenal health, leading to hormone imbalance.

🌀Weakened adrenals deplete reproductive energy, making conception harder.

🕯️How to support them for fertility:

🤍 Liver → Detox gently
🤍 Chi → Reduce stagnation (movement, breathwork, acupuncture).
🤍 Adrenals → Manage stress

This is a hyper condensed version of this fascinating connection…something I’m excited to support community through.

🌟Save, integrate what resonates, share with someone who may be on this journey too.

#prenatal #pregnancy #pregnancyprep #chi #adrenals #nervoussystemregulation #holistichealth #holistichealthcoach #holisticnutrition #nutritionbycat by @_earthwell

5 Qs I ASK MYSELF TO MAKE EATING SIMPLE 💓🥄

1. Is there protein, fat, and fibre on my plate? Think: support blood sugar.
2. Can I identify every ingredient in my plate? Hell yeah! This supports a more whole-food diet.
3. Do I see variety and colour? Up that diverse nutrients and increase the diversity of your gut microbiome.
4. Am I enjoying the food I’m eating? This makes more of a difference than you know! Where can I bring in more joy? Nourishment = self love
5. Am I breathing deeply and am I present while I eat? A regulated nervous system means better digestion and better hunger cue awareness.

Try these out. Save these for when you need a reminder. Share with a friend who could use some support 🤍

Happy eating! 🥣

#nutritionbycat #holisticnutrition #vitality #bloodsugarbalance #longevity by @_earthwell

October Walk Club 🥾👩🏻‍🌾❤️‍🔥🌎

Thank you to the 16 humans (some not in the shot!) who joined us for a beautiful, sunny fall walk today!!! 🥾🌞Thank you for being part of the Earthwell community. I’m lucky that each of you have chosen to show up for yourselves with Earthwell in mind.

Being in-community is an act of selfcare.

A big thank you to our community partners @itsblume @goodprotein @canprev 🤍

See you in November 👋🏼🤍 by @_earthwell

I RAN A HALF MARATHON ✨⚡️❤️‍🔥⭐️🏃🏻‍♀️

I ran 21.1km at 31 years old with my man (my coach) + the best support system (so many of you not pictured): I LOVE YOU!❤️‍🔥 HOT GIRLS RUN HALF MARATHONS 🌸💕💖🎀💥💪🏽

SIX LESSONS
• Running is the most humbling sport.
• Give your body time and attention; you can be a superhuman.
• I CAN DO HARD THINGS!!
• Your mind is the biggest thing stopping you!
• Intentional nutrition + supplementation + rest are magic ✨
• Surround yourself with people who believe in your greatness!!!!

A big thank you to @canprev and @towaterfront42k for making this dream come true (PEEP THE SECOND LAST PHOTO FROM MY MANIFESTATION BOARD) 👏🏼🏃🏻‍♀️ by @_earthwell

The Shared Chapter Book Club: Book 2 was a pleasure to hold space for! 📖

We chatted about @elinhilderbrand’s 28 Summers @nutbar.co 👏🏽🌊❤️‍🔥 Thank you to each of you for taking the time to practice some selfcare through reading, and for being part of Earthwell Holistic Health’s community 🤍🌎

(Peep me jumping on a bench to capture this 🙊)

Eager to be part of the next chapter? Let us know if the comments 🤍

#bookclub #torontobookclub #community #torontowellness #nutritionbycat by @_earthwell

OCTOBER WALK CLUB, ANYONE? Sign up live (in bio) 🥾🤍

Join us for the 16th Weekend Walk Club. It’s incredible to see community show up for themselves and to move our bodies together!! This season has looked a little different, but all seasons in life do. We can’t wait to walk with you 🤍

The weekend walk club is all about exploring the many ways we can nourish. This is an opportunity to move your body, connect with yourself, connect with community, and to meet your food system and green spaces 🌎🫶🏼

📍Meeting point: Village Juicery Danforth

🌳Green space: Evergreen Brick Works

👩🏻‍🌾 Farmers’ Market: Evergreen Brick Works Farmers’ Market

ALL WELCOME. SIGN UP REQUIRED (link in bio). $5 PER PERSON. BABIES & PUPS WELCOME. 🤍

🤍Note: We walk rain or shine, so come prepared and always bring a water bottle.

I can’t wait to guide you ⭐️
Catherine 🤍

#walkclub #torontowalkclub #torontowellness #farmersmarkets #walkwalkwalk by @_earthwell

One of the biggest gifts I’ve been given in this life is to be able to nourish people. Nourishment is an act of self love; one of my biggest goals is to encourage everyone who eats my meals to feel that, practice that. And if they can’t experience nourishment as self-care and self love, then hopefully the love, intention, and care I put into every chop and sprinkle will communicate that to them in some way, even cellularly.

I had the pleasure of nourishing 13 women a couple of weekends ago on a magical land. Retreat catering is special because you are a small piece in the transformation. The spoon you hold is much mightier than sometimes anticipated. What an absolute pleasure, and thank you for trusting me 🤍 Thank you @jennifermya_ 🤍⭐️

#retreatcatering #womensretreat #holisticnutrition #holisticwellness #farmtofork by @_earthwell

Want to be beautiful & live lively? 🎀🤍🌸🥣

If I wanted to seriously support my longevity, beauty, and overall vibrancy, these are the seven habits I’d come back to consistently:

• prioritizing filtered water
• shopping primarily the perimeter of the grocery store (hello, whole gorgeous food)
• sleep-maxxing (protecting sleep like it’s non-negotiable)
• gently crowding out relationships that don’t feel aligned anymore
• carving out 30–60 minutes daily for real self-care
• focusing on stable blood sugar throughout the day
• walking more—way more than I think I need to

None of this is extreme. That’s the point.

It’s the accumulation of small, steady choices that changes how you feel in your body over time.

If you’re in a season of wanting more energy, clarity, and radiance, start here.

Curious: which one feels the most doable for you right now? ✨🌞🌸🤍

#longevity #beauty #selfcare #holistichealth #nutritionbycat by @_earthwell

🌞Save to live long and lively.

Longevity is something I’ve been deeply thinking about as I journey through my early 30’s. How can you live life lively, in the best way you can, with your cup overflowing with goodness, strength, brilliance, energy, vitality, libido, fertility?

⭐️Did you know that 75% of your life expectancy is determined by your habits and your environment?

A grocery list to usher you through the process (these are simply a few of my favourite, but there are so many more foods!). Note: The process is mult-pronged and holistic; this is one important part of the longevity picture.

🤍 Happy eating and living long!

#longevity #healthyaging #holisticnutrition #nutritionbycat by @_earthwell

⭐️❤️‍🔥🌺GLOW Tonic✨🪩🍓 (recipe below)

A simple drink packed with nutrients to ignite your inner glow. Creamy, fresh, with a little tanginess✨ Collagen production decreases as we age, but your sparkle doesn’t need to! Use food ❤️‍🔥

This becomes a conversation about longevity! You can boost your production of collagen, bring down inflammation, and bust oxidative stress: vitamin c, collagen, protein, and fibre. Recipe below 🤍

Mix together in a blender and sip:

- 1 cup of hibiscus tea brewed overnight in filtered water (I love organic loose leaves)
- 1/2 cup filtered water
- 3/4 cup frozen unsprayed strawberries
- 1 scoop of collagen peptides (bovine or marine)
- Optional: 1/2 tsp unpasteurized honey or maple syrup by @_earthwell

What’s been on my plate lately? 👀🍽️

We over complicate a lot of things in life. Food should bring nourishment and joy!

What nourishes you? What do you love to eat? How can you maximize nourishment? Do that in environments that offer you a sense of safety.

Meal planning and prepping bring me joy! Exploring the idea of working with nutrition clients again, what do we think? 🤍 by @_earthwell

Thank you for walking with us 🤍🥾👩🏻‍🌾

The Weekend Walk Club has always been a beautiful reason to show up: for yourself, community, a new friend you’ve made. That’s part of wellness. Thank you to each of you for stepping along side me. 🥾🥾

A special shoutout to @formulafig & @canprev for spoiling our attendees. 🤍

Couldn’t join us this time around? Let us know if we’ll see you at the next one (July!) 🌍☀️ by @_earthwell