Bailey Fitzgerald, R.H.N

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Bailey Fitzgerald, R.H.N Registered Holistic Nutritionist based in St. John’s, NL. Virtual services. Accepting new clients!

Healthy eating made easier ✨🥑I created this 7-day meal plan for busy people looking to simplify meal planning and enjoy ...
10/21/2026

Healthy eating made easier ✨🥑

I created this 7-day meal plan for busy people looking to simplify meal planning and enjoy balanced, nutrient-dense meals. It includes recipes, a grocery list, meal prep tips, and a portion guide to help you stay organized throughout those busy weeks.

Available now at The Calm Space | Wellness Series + Workshops 🌿 | St. John's, NL 🤍 Link in bio to purchase!

Immune support for all my sick friends right now. See individual captions for more details 👉🏼 Disclaimer: This post is f...
10/14/2026

Immune support for all my sick friends right now. See individual captions for more details 👉🏼

Disclaimer: This post is for educational purposes only and is not medical advice.



Supplements:

Vitamin C to support immune function and antioxidant protection.

Zinc to support immune cell activity and potentially shorten the duration of a cold when taken early.

Turmeric for its anti-inflammatory compounds.

Bee propolis for its antimicrobial and antioxidant properties (the spray is soothing on a sore throat).

Probiotics to support gut health, which plays an important role in immune function.



Nutrient-dense meals: prioritizing nourishing meals rich in vitamins, minerals, antioxidants, and protein can help support immune cell function, tissue repair, and recovery.

I had oranges or kiwi daily with breakfast. Both are rich in vitamin C, which supports immune function, antioxidant protection, and collagen production to help maintain healthy skin and tissues.



Hydration: a combo of lemon water, electrolytes, and mullein tea to help maintain fluid balance and replenish electrolytes

Mullein is a herb that has traditionally used to support respiratory health, it’s known for its expectorant properties, which can help loosen mucus, as well as its soothing effects on irritated airways and throat.

Lemons contain vitamin C for an extra immune boost + sipping a warm lemon water is so soothing on a sore throat.



Homemade fermented garlic honey: honey can help soothe a cough & garlic contains bioactive compounds like allicin that have antimicrobial properties.

Myself and Dr. Olivia, ND have a recipe for this, it’s posted on my page.



Fresh air: getting outside for some fresh air and gentle movement (if you feel up for it) can support mood, circulation, and overall wellbeing.



Yin yoga: to encourage relaxation, ease tension, and help shift the body into a more restful state. I got extra cozy with a bolster, heated blanket, a tea, candles and Oaty joined me for cuddles 🐶



Extra rest: sleep supports immune regulation and recovery. Sometimes the most productiv

I just did a week without social media and it really showed me how much I rely on my phone and how easy it is to get suc...
09/09/2026

I just did a week without social media and it really showed me how much I rely on my phone and how easy it is to get sucked into mindless scrolling without even realizing it.

Taking a break made me realize that spending too much time on social media can really take a toll on my mental health, attention (such a big one!!), and presence in my day to day.

It was much needed and now I’m challenging myself to no more than 1 hour of social media a day. Less scrolling, more being present. 📵✨

Support during the menstrual phase 🌙
The menstrual phase is a time when hormones (especially estrogen and progesterone) ...
08/26/2026

Support during the menstrual phase 🌙

The menstrual phase is a time when hormones (especially estrogen and progesterone) are at their lowest, and many people naturally feel the need to slow down & restore. Use these practices to help support your body and mind in this phase.

Castor oil pack
- Applied topically castor oil can reduce inflammation, stimulate blood and lymph fluid and reduce menstrual cramps
- Pair with heat for extra support

Yoga
- Yoga can help release tension in the hips, lower back, and abdomen
- Supports relaxation of the nervous system, which can help the body feel more at ease

Walking
- Gentle movement can support circulation and help reduce feelings of stiffness or sluggishness
- Can support mood and pain by encouraging endorphin release and reducing stress

Chamomile tea
- May help support relaxation and ease occasional digestive discomfort like bloating or tension
- Possesses anti-spasmodic properties, which can relieve the painful cramps associated with the menstrual periods

Ginger root
- Traditionally used to support digestion and soothe nausea
- May help support a healthy inflammatory response and menstrual comfort

Quality rest
- During the menstrual phase, estrogen and progesterone are at their lowest, which can naturally impact energy levels and increase the need for recovery.
- Aim for 9-10 hours

Meditation
- Supports nervous system regulation and stress management
- Shown to reduce the perception of pain by influencing how the brain processes pain signals.

Note: Herbal remedies may not be appropriate for everyone. If you’re pregnant, have a medical condition, or take medications, check with a healthcare professional before using them.

Swipe for the recipe that I’ve been eating on repeat 🔁👉🏼
08/19/2026

Swipe for the recipe that I’ve been eating on repeat 🔁👉🏼

Your period is a time when your body is working hard supporting hormone shifts, managing inflammation, and replenishing...
08/12/2026

Your period is a time when your body is working hard supporting hormone shifts, managing inflammation, and replenishing nutrients lost through bleeding. The right foods can help support energy, mood, cravings, and overall comfort. 🩸🌸🌛

Address

Logy Bay, NL
A1L3Y1

Opening Hours

Monday 9am - 3pm
Tuesday 9am - 5pm
Wednesday 9am - 3pm
Thursday 9am - 3pm
Friday 9am - 3pm
Saturday 10am - 3pm

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