Nourish Mama by Sherry Rothwell
Nourish Mama, a nutritional program by Sherry Rothwell

Skinny Fudge

Omigosh the same fudge conventional style has 2 cups of sugar in it, yuck!

What you will need:
1/2 cup powdered erythritol 
1/2 cup cocoa powder
1 cup whipping cream (or canned coconut milk)
1/4 cup butter (or coconut oil)
1 tsp vanilla extract

How to do it:
Step 1: Put everything in a small space pan.
Step 2: Whisk constantly on high bringing it to a rolling shiny boil until it thickens – it should NOT be pourable (or you’ll have a pudding) – it should be so thick that you can’t easily spread it evenly.
Step 3: Pour into a small baking pan lined with parchment paper.
Step 4: Refrigerate until firm.

Want to learn how to eat more recipes like this one – without gaining weight?

Watch my ‘Have your Cake and Eat it Too’ webinar where I will show you how you can let go of the extra weight without giving up the rich, sweet, creamy comfort foods you love!

Get access here:


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7 Ways to Lose Weight than Have nothing to do with Diet or Exercise

Have you ever wondered what the extra weight people carry represents on the psycho-spiritual level?

Getting skinny won’t change your life, but losing what it represents metaphysically will!

How many of these resonate?
1. You are carrying the weight of the world on your shoulders.
2. You are carrying more than your fair share of the work around the house or at work.
3. You’re in a partnership that feels like dead weight and you are trying to drag that person forward with you, while they dig their heels in to keep the status quo.
4. You are insulating yourself from someone who doesn’t respect your boundaries, the fat is as a form of protection. The bigger you are, the less vulnerable you feel.
5. You are shrinking on the inside to avoid upsetting someone in your life who feels threatened or in competition with you. The more your soul shrinks-to-fit on the inside, the bigger your body grows on the outside.
6. You’re using the weight as an excuse to wait. You’ve been putting off something you know you need or want to do because you haven’t quite yet worked up the courage to get started.
7. You are carrying unhealed and unresolved emotional baggage and trauma that is draining your energy and weighing you down.

If you are struggling with excess weight and emotional weight, you are going to have to face these issues head on and stop suppressing how you really feel.

But you don’t have do it alone!

Want to chat about how you can get support to let go of both the physical and emotional weight?

Click here to book a ‘Weightless Breakthrough Session’


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MYTH 1 Fad Diets Work

It is a myth that fad diets work. We know that intellectually, so why do people still do them?

Subscribe at the following link so that you don’t miss any videos in the series:

I will share with you exactly how I dropped over 10 dress sizes eating more decadently than ever!

Here is a little sneak peek at what else I’ll be covering next….

Myth #2 – If you don’t lose weight quickly, you should quit. – Why you are looking at weight loss from the wrong vantage point.

Myth #3 – You Need to Count Calories – Why calories aren’t the bomb, but a Con (and dumb ass model for weight loss).

Myth #4 – Low Fat = Big Butt & Shrinking Brain – Why avoiding fat is keeping you fat (and making you moody as fuck)

Myth #5 – Cutting Fat will Make You SKINNY – Why Eating More Fat is the Actually the Answer to Your Weight Woes.

Myth #6 – You Should Lose Weight to Get Healthy – Learn why that is an ass backwards idea.

Myth #7- You Can Be Overweight and at Your Optimal Level of Health – Not possible, but you can choose your own definition of health if you prefer.

Myth #8 – Emotional Eating is the Cause of Your Inability to lose weight and keep it off – Why that tendency has nothing to do with the cause of your weight issue.

Myth #9 – The Scale Doesn’t Lie – Actually, it does. Let’s talk about all the stuff the scale can’t tell you.

Myth #10 – Fit = Healthy (not!) – Why you can look healthy on the outside, but your health can still be a hot mess on the inside.

Myth #11 – Eating Fat Makes You Fat – Wrong, but I will tell you what does.

Myth #12 – Fat People Are Lazy and Gluttonous – Not even close and why you would be an asshole if you believe that.

Myth #13 – You Crave Junk Food Because You are Weak and Undisciplined – Here is why you really can’t help yourself.

Myth #14 – Eat Less, Exercise More – Why that is the perfect recipe for disaster!

Myth #15 – Talking About Weight Is Hate – au the contraire, don’t even get me started!

Myth #16 – Weight Loss is a Shallow Subject – Why it is actually not only a worthy subject, but a wonderful opportunity for self empowerment.

Myth #17 – Your Weight Issues Are Just a Diet and Exercise Issue – Why you need to let go of more than just the weight.

Myth #18 – Your Weight is a Reflection of Your Self Worth – Nope, but it definitely isn’t helping things if you have been indoctrinated into western culture.

Myth #19 – You Should Lose Weight to Keep Your Man Happy – If that idea is coming from him, let’s talk about why you are with the wrong guy.

Myth #20 – You Should Run the Weight Off if You Want Faster Results – Why that is a very bad idea.

Myth #21 – You Have to Exercise to Lose Weight – Why What You Eat is WAY More Important Myth #22 – You Can’t Snack – Yes you can (if you know what you are doing).

Myth #23 – You Can’t Eat After Dinner or Right Before Bed. – You sure can. The ‘what’ matters more than ‘the when.’

Myth #24 – You Are Destined to Be Fat Because Everyone in Your Family Is. – Why A Heredity Tendency Is Not a Genetic Fat Cell Sentence

Myth #25 – You Can’t Eat Carbs – Why low carb diets and keto are not good long term strategies for sustainable weight loss.

Myth #26 – You Have to Eat A Lot of Protein – Why too much protein is never a good idea (for anyone).

Myth #27 – If you go vegan or raw vegan you are guaranteed to be thin. – Not Even Close to the Truth, but I will tell you why it often works (at least for a time)

Myth #28 – Foods Rich in Saturated Fat and Cholesterol Are Making You Fat – Fat chance!

Myth #29 – “Health foods” like whole grains, quinoa, kale chips, granola, yams and legumes etc. will get you skinny – Nope sorry these foods will keep you fat.

Myth #30 – You Will Have to Eat Perfectly Everyday for the Rest of Your Life if you Want to Stay Thin – Why that is just a sign of something else.

Subscribe at the following link so that you don’t miss any videos in the series:

I will share with you exactly how I dropped over 10 dress sizes eating more decadently than ever!


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What if the right kind of stress could help you lose weight?

You’ll usually find me talking about how chronic stress can cause hormonally driven weight gain.
But did you know that you can also use stress to your advantage?
It is extremely likely that one of the causes of your chronic stress is actually not enough ACUTE stress.
You see, your primal brain only knows two kinds of stress.
1) Famine and winter (chronic stress)
2) War and wild animals (acute stress)
When you experience chronic stress (even though you have modern world problems), your body still goes into fat storage mode to protect you.
However, when you are in a state of acute stress, your body loses weight to protect you as well – so that you can run away – and fast!
Far too many modern woman face what seems like an insurmountable chronic stress – day in and day out.
Instead of facing those struggles head on (which is scarier), we settle for what feels easier in the moment (dealing, coping and managing)…..after all the devil we know is safer than the one we don’t!
While acute stress can stretch us in good ways that lead to transformation, chronic stress is draining and depleting.
Many people wait until they are under the wire with their chronic stresses…waiting until it gets so bad that the situation becomes acute – and forces us to change.
If you let your situation become dire, you will inevitably face the acute stress you now fear – BUT because you didn’t face it head on consciously – you’re more likely to feel like a victum to it.
Life eventually forces us. It is the universe helping you wake up!
If you don’t give your problems the focused attention they deserve – they will get your attention anyway – BUT not in a way that you will like!
What problems do you need to face in your life now?
Which ones are ones that if you dealt with them head on it would feel like an acute stress – but would ultimately relieve a source of your chronic stress?
We all need support when it comes to chronic stress.
The fact is that if you have chronic stress in your life, you might know what to do – but you don’t know how to get yourself to do what you know you need to do! The fact that you haven’t solved it for yourself is proof of that.
In my Weightless program you’ll get the support you need to tackle the hard stuff and best of all, you don’t have to do it alone.
Contact me at [email protected] if you would like to get on the phone, Skype or Zoom to find out if the Weightless program is exactly what you need next to drop more than JUST the physical weight – but the emotional weight too!
Part of becoming Weightless is not only facing your problems head on, but also doing positive things that scare you!
You know, those things you’ve always wanted to do, but keep putting off because you’ve been ‘chicken-ing out’?!
What is something that both exhilarates and terrifies you?
Whatever that thing is, I can promise you that it is an important part of your journey to becoming Weightless!
For me it was joining a Burlesque troupe!
What’s yours? Comment below!

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6 Common Causes Of Shitty Bowel Movements

Enjoy this guest post written by Emily Van Gils!

Your poop can answer a lot of questions about your health and if your body agrees with what your putting into it or not. Everything from consistency, whether or not your logs leave streaks on the toilet, and even the colour can give you hints about what you need to change so you can have satisfying bowel movements (seriously, who doesn’t love a good poo?).

So.. if you don’t look at your poop after having a bowel movement, now is a good time to start.

A healthy poop will come out in a few seconds and oddly enough will resemble the tail of a dog. However, an unhealthy poop could feel like you’re dispensing gum balls from your ass, or it could look like a sausage with lumps, be complete liquid, or mushy just like pea soup.

Causes of these poo inconsistencies vary. Depending if it’s chronic or acute, it could be..

  1. Dehydration: especially if you are constipated, have lumpy sausage shaped poop, or if your butt is acting like a gum ball dispenser.
  2. Bacteria/viral associated: usually presents as complete liquid or pea soup consistency
  3. Food intolerances: again, complete liquid or pea soup consistency
  4. Insufficient fat digestion or consumption:  can be related to lumpy sausage & gum ball shaped poop OR it could result in my next point..
  5. Dampness: usually a result of a dairy intolerance, or sugar/gluten/alcohol consumption resulting in streaks left inside the bowl after flushing. It is likely that you will have to wipe a dozen times to get all the poop off of your hole in this situation.
  6. or you could just be stressed out and need to relax. Lots of diarrhea/constipation is a result of stress!

Click here to read this article in it’s entirety!

Want to learn some tips and tricks that you can implement TODAY to strengthen your digestive system so you can relieve the distressing discomforts of IBS?

Click here to get instant access to Emily’s e-booklet ‘Dynamite Digestion: Top 10 Tips For Relieving IBS. Simple yet important practices for proper digestion so you can be free from embarrassing diarrhea, constipation, gas, bloating, and belly pains!

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Why the Case Study Model Won’t Work for Your Nutrition Business

As you know, as a holistic nutritionist or health coach, you are pretty much left on your own to figure out how to turn what you do into a business.

Believe me, I know!

Not only have I graduated from 2 of Canada’s top nutrition schools, but I also teach business at one of them.

Unfortunately, the business curriculum at most nutrition schools go into general business knowledge, and not much into how to actually deliver the service.

As a health coach, you’ve been taught hundreds of dietary theories, but have no system of assessment….where do you start?

If you are a holistic nutritionist, you have a system of assessment, but no model for sharing that information with your clients in a way that is ‘digestible’ for them.

It is all just too much information.

Not to mention, it takes you 4 – 12 hours to put together a case study!

Here is the thing though, the case study approach is not a good model for you, for your business or for your clients.

In this video, I tell you what works better!

Want to chat about how you can learn more about how I can help you to create your own signature system and packages designed to get your clients results?

Click here to apply:

Or get on the waitlist for the next Nourished Nutrition Business online group training here:

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How to Create a New Future

Use your thoughts and feelings to imagine yourself in the state and place you desire to be.

Think, decide and take action as though it is already a fact.

This is faith in action.

The hardest part is that…..

We must do this consistently until our visions are realized, regardless of the current circumstances.

Too often our visions are derailed because we can’t keep focused on them.

We believe in ‘what is’, instead of ‘what can be’.

It’s a practice.

The truth is, we all need reminding to stay focused on what we want, rather than on what we don’t.

Want to join me in exercising your creative power consistently with strong focused intentions?

If you are committed to taking 100% full responsibility for your life, business, relationships and your health, then I bet you would LOVE the Dream Design Tribe too!

Watch this video to learn more (no opt in required):

We cover cool stuff like….
– Seasonal Rejuvenation
– Health & Healing
– Mindset Practices
– Planning with the Moon Cycles
– Making a Living Doing What you Love
– Bohemian Business
– Abundance Consciousness
and more!

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The truth about hormones in meat.


Don’t be scared of cabbage!!

Let me deconstruct it for you so that you don’t have to spend hours studying to figure out what is ‘off’ about this message (references at the bottom).

First we need a little context here, so we can look at this subject from a systems perspective, not in isolation (which is basically what this info graphic is doing, making it very confusing for the consumer).

I will start with phytoestrogens and then I will get to the beef part, because this graphic is misleading, without seeing the bigger picture.

Phytoestrogens are not bad and they are NOT actual hormones, although they are similar in structure and can block estrogen receptor sites. Here is a link to my soy article deconstructing the controversy:

Here is a link to my soy article deconstructing the controversy:

Phytoestrogens are not bad for already healthy people who do not already have severe symptoms of estrogen dominance (although the concentration in soy is cause for concern for people who eat processed soy products and babies who drink soy formula).

The way north americans consume soy is not at all comparable to how it is traditionally consumed in Asia (different ballpark altogether). Vegans eat too much of it and so does everyone who eats processed food because it is a ‘filler’ in just about everything.

The reason there are phytoestrogens (phyto meaning plant) in meat is because of what the animals are fed. Which is why some super sensitive people, can NOT eat conventional animal products, because the animals are fed soy – and it triggers their estrogen dominance symptoms. They should eat meat from animals who are fed their natural diet (as would be best for all humans in general).

There is no such thing as hormone-free beef, even if they didn’t add any. Hormones are a naturally occurring substances that all animals and mammals produce.

So the whole point of this infographic is questionable. It is a marketing ploy (obviously) intended to minimize people’s concerns about hormones in general by focusing on phytoestrogens and making them the ‘bad guy’ and saying hey look “we hardly have any of THOSE in our product”.

Plus, they make the numbers look extreme because usually these things are measured in micrograms, not nanograms which makes cabbage look like it is really high in phytoestrogens, but in relationship to other plants it is actually has a much lower content than the majority of phytoestrogen rich foods. However, when I converted it to nanogram, the cabbage converted to 80,000 nanograms using an online calculater, not 2381 as the photo shows! And that is both based on 100g so I don’t know why they would post it as less when trying to make their point. It is probably due to the reality that phytoestrogens in meat are just residue from the plants the animals are eating and so in order to give the phytoestrogen content a number, they had to make it nanogram. But because it would seem so outrageous, people might actually do their research to confirm that number (seems intentionally misleading to me, but maybe just an error?)

They are probably using this info graphic to come out publicly that synthetic and bio identical hormones are in fact used in the conventional farming of beef (because for a while there, everyone thought that Canadian meat was free of added hormones and it was JUST the evil american farmers using them).

Although, it is still not legal in Canada to use (rBST) a synthetic growth hormone that is approved in the US for dairy cattle. Health Canada has approved three bio identical hormones and three synthetic hormones for use in cattle in Canada.

It is the nature of our society to be short sighted, instead of considering the accumulative affect of exposure to exogenous hormones (meaning ones not made in the body).

Phytoestrogens are less of a concern, I would be more concerned about endocrine disrupting xeno estrogens (of which synthetic hormones are) that have been indicated in many conditions including: breast, prostate and testicular cancer, obesity, infertility, endometriosis, early onset puberty, miscarriages and diabetes.

Examples of harmful xeno estrogens: birth control pills, petro chemically-derived pesticides, herbicides and fungicides, Bisphenol A (used in plastic bottles, containers and almost all food-can liners, solvents, found in nail polish and polish remover, glue, cleaning supplies, car exhaust emulsifiers in soaps, plastics etc.

With all that exposure on a day to day basis, do we now also want it added to our food? I for one don’t.

Let’s face it, the added hormones are not for the well-being of the animals, nor to improve the nutritional value of the food, but they are there to increase production and make the meat cheaper to buy.

I am personally willing to pay more for better quality and healthier food. I have been eating organic dairy products even in the days when I made minimum wage. Back then I just ate organic dairy (since I was a vegetarian).

I eat meat now, but I choose quality over quantity. And so I can pretty much guarantee that I don’t spend more than the average meat eater on meat, I just eat less of it. Many people eat too much anyway. Instead of complaining about the cost of good quality meat, just eat less and it will even out in the end. And we get to be healthier in the process.

We can also learn a lot from bio-identical hormones and synthetic hormones prescribed to humans to look at what the impact could be. What is synthesized in a scientific lab is not the exact chemical structure as what is organically derived from nature.

Even if it is chemically structured the same (bio identical hormones) I want to know exactly what was used to create that synthetic substance? Synthetic hormones are not created structurally the same as human endogenous hormones, and that’s why they have side effects.

“While synthetic hormones can mimic the effects of endogenous hormones on certain biological pathways, they rarely offer the same effectiveness at a deeper, molecular level. Bioidentical hormones mimic the affinity of human endogenous hormones; therefore they are effective on more biological pathways, at all levels. Because bioidentical hormones are an exact structural replica of endogenous hormones, side effects are rarely observed.”

But there actually are side effects of bio identical hormones too: women who have had breast cancer or endometrial cancer, strokes, or blood clots would not want to take bio-identical hormones.

At the end of the day, I prefer to eat food as nature intended. I don’t want to eat synthesized hormones, nor be part of the experiment. I avoid synthetic chemicals where ever I do have control over that, including choosing to purchase organic grass fed (not just grass finished) meat that has no additional hormones added.

If you really want to know how to avoid estrogen dominance and heal your hormones, listen into this free ‘Hormone Harmony’ training:

I am sure you are going to LOVE it! It is straight talk about what it really takes to heal.


Straight talk on cattle steroids

Xenoestrogens – What are they? How to avoid them.

Estrogen Foods List: 50 High Natural Phytoestrogen Sources

p.s. plus they make the numbers look extreme because usually these things are measured in micrograms, not nanograms which makes cabbage look like it is really high in phytoestrogens, but in relationship to other plants it is actually has a much lower content than the majority of phytoestrogen rich foods. However, when I converted it to nanogram, the cabbage converted to 80,000 nanograms using an online calculater, not 2381 as the photo shows! And that is both based on 100g so I don’t know why they would post it as less when trying to make their point. It is probably due to the reality that phytoestrogens in meat are just residue from the plants the animals are eating and so in order to give the phytoestrogen content a number, they had to make it nanogram. But because it would seem so outrageous, people might actually do their research to find out why…..don’t want people doing research and making their own decisions now, do we?!!

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Want new clients?…..but not really…here’s why.

When you first envisioned your business, did you find yourself super excited as you visualized yourself helping to transform women’s lives inside of a full practice of ideal clients?

But then when it came time to get your first client or your next client, you found yourself in resistance?

Do you also find yourself dreading sessions with your current clients, even though you genuinely care about them and love your modality?

This is a huge problem.

It is the reason you are struggling to get clients.

Despite knowing what to do, you just can’t get yourself to do it.

And when you do work up the nerve to do client attracting activities in your business, they often fall flat.


Because you are telling the universe that you want clients, yet screaming at it to keep them away!

All this is all happening on an energetic level.

You may have thought that there is something wrong with you (personality-wise), but I am here to tell you that there isn’t.

Every problem in your business has a root cause.

If you struggle with wanting to get clients, but then having an aversion to having them – you likely have a hormonal or neurotransmitter imbalance.

Hormonal havoc along with a heaping dose of serotonin deficiency will give you personality traits that make you driven to work hard – maybe to the point of being a workaholic – yet you will also have an aversion to working with clients.

Essentially, you are too moody to have the energy to deal with them.

You’ll prefer to hide behind your computer working day and night on your business – doing everything but the most important stuff.

That is what defines a work-a-holic.

Someone who works all the time, but accomplishes very little that is of significance.

The weirdest part of all of all this is that once you are in a session with your clients you feel totally present and happy after the fact.

Yet that doesn’t stop you from dreading their session…. sometimes for days in advance, agh!!

It is a draining way to live and definitely NOT client attractive.

So no, you don’t need to learn more client attracting strategies, to fill your practice…..because let’s face it, you will not implement them with the right vibe…so they will just fall flat anyway.

Instead, you need to address the underlying cause of your aversion to signing on and serving clients.

It is time now to elevate your mood, your energy, and your health to be the leader your movement deserves!

In this training FREE training ‘7 Steps to Heal Your Hormones by Harmonizing Your Life’, you’ll learn how to do that.

Your health and your success in business are VERY intertwined.

You must take care of YOU beauty – before you can take care of others.

We know you know that, but now is the time to DO it.

Click here to get access to the FREE training so that you can get on the path now!

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Do you hate networking? 5 tips that will help.

Honestly, I hate networking in the traditional sense too.

Many networking events are like a ‘meat market’ for entrepreneurs.

What could be more unappealing than a bunch of ‘client hungry’ people trying to drum up business from other ‘client hungry’ people.

It just feels so icky!

In fact, I’ve even had the experience where certain individuals, have invited me out for coffee under the guise of building a friendship – when it turned out they just wanted to sell me on their MLM products.

Terrible idea.

Don’t be that person, ever.

And not on Facebook either.

Don’t pretend you want to be someone’s friend if your real intention is to sell them on something.

There are so many great direct sales companies out there and unfortunately, it’s people who do ‘shit’ like that, that give the industry such a bad rep!

People see right through it and won’t trust you after being manipulated like that.

If you want someone to sit through your sales pitch, then number #1 you need to be direct about what the meeting is about  #2 you should at least buy them coffee for going out of their way to be there!

Rant over.

Back to the particulars of networking.

Besides that there are always a few bad apples that spoil the whole bunch, leaning toward being an introvert, networking is not that fulfilling for me, because I hate small talk.

You may not know it from the outside (since you see me being super comfortable online in videos, livetreams and hosting events) but I am not as extroverted as I look.

So as you can imagine the thought of networking is for us a wee bit of a drain for me.

But over the years, I’ve broken the code.

Here are 5 tips to make networking events work better for you….

1) Deal with your hormonal havoc (moodiness and exhaustion make networking next to impossible)
2) Only go to the events that take place during the waxing and full moon cycle (there is less chance you’ll regret signing up for it, since these are high energy times in the lunar cycle)
3) Don’t go to networking events ‘to get clients’, go with the intention to connect and co create with others.
4) Make your focus to help other people (not to get them to do something for you)
5) Host your own networking events that have depth (facilitate going deep with people so there is no time for small talk!)

Success in business is all about being a ‘go giver’, not a ‘go getter’.

But first give to yourself.

Attend to your hormonal health so that you are in good spirits.

Your vibe attracts your tribe.

And you don’t have to be an extrovert to enjoy networking.

When you become more comfortable in your skin, have steady energy and feel more outgoing, you’ll be more attracted to the idea of getting out there and being visible in your community and online.

You just need to have more feel good hormones coursing through your blood!

People rarely realize that some of their so called personality traits are actually the result of a physiological imbalances that can be healed by addressing your health.

If you are lacking any or all of the following nutrition-wise, it is going to be pretty darn near impossible to feel happy, outgoing and in the mood to network.….

  • protein (building block of feel good neurotransmitters)
  • essential fatty acids (hormone balancing)
  • good bacteria in your gut (as much as 90% of serotonin is produced in a healthy gut)
  • B-Vitamins, Vitamin C and Magnesium (your natural nerve tonics)

But nutrition is just the beginning.

The best way to heal your hormones is to harmonize your life – body, mind, heart and soul.

You can learn how in this ‘Hormone Harmony’ training, where you’ll learn 7 steps to healing your hormones that will help you get to the root cause of your aversion to networking!

When your life, your hormones and subsequently your health are back in harmony, your vibe will elevate and so will your business!

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