Blue Spruce Wellness

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Amanda Raaff is a Registered Holistic Nutritionist with a background in kinesiology and physical education.

She looks at each person as an individual and identifies what will help them thrive. 1:1 coaching, group programs, lessons and presentations. Blue Spruce Wellness focuses on improving digestion and hormone balancing through with whole foods and meets clients virtually one on one or in a group program setting. Corporate lunch & learns and meal plans are also available. Amanda Raaff, owner of Blue Spruce Wellness attended Wilfrid Laurier University for Kinesiology and Physical Education and The Canadian School Of Natural Nutrition to complete her diploma in Natural Nutrition and obtain her Registered Holistic Nutritionist designation. Please contact Blue Spruce Wellness by email at [email protected]. Disclaimer
The information on this page is NOT intended as medical advice, nor is it intended to replace the care of a qualified health care professional. This content is not intended to diagnose or treat any diseases. Always consult with your primary care physician or licensed healthcare provider for all diagnosis and treatment of any diseases or conditions, for medications or medical advice as well as before changing your health care regimen.

04/09/2025

Show up for yourself this month.

When it’s hard.
When it’s messy.
When it’s not perfect.

You can do hard things with kindness.

Not every day is going to feel amazing but you know what will feel good? Looking back and realizing you still showed up for yourself, even when things felt tough.

This isn’t about pushing yourself to exhaustion or hustling until you burn out. It’s about keeping the promises you want to keep to yourself. The promises that make you feel proud, grounded, and cared for.

So stop winging it. What supports can you put in place to make things easier this month?

Who cares what it looks like if it's for yourself. Don't be your own biggest critic.

Create more space for the things you love (and yes that includes yourself 😘).

This week I didn't feel like showing up for myself, but I did it anyways. I showed myself compassion and no judgement. I did what felt good for me and no one else.

And one last time (because I know you need the reminder):

✨ Do hard things with kindness✨.

You’ve got this.

14/08/2025

I have a reminder you probably need to hear…

Lately, I’ve been thinking about how often we don’t do “the thing” simply because we can’t do it perfectly. Here’s the truth- I’m a Virgo. I like things done right the first time. And learning to embrace messy, half-done, pieced-together living? That’s been one of the hardest transitions into motherhood for me.

This month I realized summer was slipping away from me. The adventures, walks, weekend markets, exercise classes, moments for self-care… all the things I said I’d make time for. All because I wouldn’t do it imperfectly.

I’ve been waiting for the right moment. The perfect plan. The uninterrupted stretch of time. But life, especially motherhood, rarely gives us that.

I needed to remind myself that doing something imperfectly is better than not doing it at all. That imperfection still moves me closer to my goal. It still counts.

So here’s your reminder…

Sometimes you’ll get interrupted 100 times.
Sometimes you’ll start and stop so much it feels like you didn’t even begin.
Sometimes it’s messy, rushed, or only half done.
And you know what? It’s still worth it.

Give yourself permission to just start whether or not it looks the way you imagined. Lower the bar and let “good enough” be good enough. Because if it turns out perfectly? Bonus. If it doesn’t? You still showed up for yourself.

Showing up for yourself when it’s hard, that’s the real habit worth building.

What’s one thing you’ve done lately that wasn’t perfect… but still counted? Share it below so we can celebrate your wins.

26/06/2025

Did you know you can book an appointment online? Okay, sometimes I forget to update it 🤦🏼‍♀️ I'm human, what can I say. You can visit my website, send me an Instagram message or email me to book an appointment. This is your nudge to book your discovery call to see how we can work together towards your nutrition and wellness goals!

07/06/2025

Move over protein it's time for fruits, veggies and whole grains to have their ⭐ moment ⭐

Getting enough fibre will make your gut happy, stabilize your blood sugars, help you 💩 and feel full longer 👌🏼.

05/06/2025

Hi, I’m Amanda 👋🏼

I’m a nutritionist who believes that food should feel joyful and not stressful. My favourite meal of the day is brunch because, let’s be real, who doesn’t love a good brunch on a slow morning? I also prefer salty snacks over sweets with popcorn being my favorite.

I'm all about facing my fears- I've gone skydiving and repelled down One London Place but cannot handle swinging on a swing. These days, though, I’m happiest with both feet firmly on the ground. I've been to Time Square for New Years and I've swam with penguins but I honestly enjoy being home the most. There's no place like home.

I’m an IVF mom which is something I never imagined would be part of my story. I also found myself in heart failure at age 32 due to a congenital heart defect. I still grieve what life would be like without these realities but I am still grateful for the life that I do have. It’s taught me to slow down, listen closely to my body, and live with intention.

I studied kinesiology at Wilfrid Laurier and became a registered holistic nutritionist through the Canadian School of Natural Nutrition. I’ve known from a young age that I wanted to help people fall in love with food and that it doesn’t have to be about restrictions. Here you won’t find fads or shame, just practical, personalized support that meets you where you're at. Real food for real life.

You’ll also find me behind the scenes at my husband’s automotive repair shop. We’re both entrepreneurs, doing what we love, and figuring life out one wild week at a time. (We’ve known each other longer than we haven’t. Yep, we’re high school sweethearts).

Oh, and I love gardening… just don’t ask about my indoor plants 🫣

10/05/2025

Wellness can be simple.

Stacking small habits that make a big impact.
Your meal time is simpler.

You have more steady energy.

You're not overthinking every choice you're making.

You're motivated to continue to make changes because you're seeing real progress.

You feel in control.

You have easy recipes that are able to fit into your day.

You don't need an elaborate plan to overhaul and stress over the small details. You need to feel supported and build a lasting foundation to continue in the right direction.

It's time to do something for you.

Want in? We start Monday, May 12th.

01/05/2025

It's a new season but it doesn't have to mean a new you. It doesn't mean you need an overhaul, a spring clean, a detox or a reset.

You don't need a new diet and more willpower to bring about change to bring you closer to your wellness goals.

But you're looking for change and need something different. You need something that works with you, not against you.

👉🏼Introducing The Mini Spruce Up!👈🏼

This is a 10-day program that is a nudge back to wellness with nourishing meals, doable ideas and zero pressure.

We look for 5 minute wins, pockets of time, realistic meals and gentle nutrition. We will look at how to build meals and snacks for sustainable energy (bye 3pm crashes 👋🏼), how to build simple meals without having to spend way too much time in the kitchen, and we will build simple habits that fit into your busy life.

Ready to spruce things up? Join me May 12th for 10-days! If you're looking to sign up the 🔗 can be found in my bio.

nutrition

27/02/2025

This little trouble maker deserves a permanent spot on this feed. He will always be my original kitchen helper, recipe taster and cleaner upper.

10 years with this goof wasn't long enough. He will be greatly missed ❤️

20/02/2025

Hi, I’m Amanda. Let's work together!

Whether you’re looking to tackle specific health concerns, simplify mealtime, cook alongside a like-minded community, or bring wellness into your workplace, I’m here to help.

My approach is all about keeping things real and doable. No overwhelm, no perfection—just practical steps that fit your life.

Ready to get started? Send me a message—I’d love to hear from you!

23/01/2025

Have you eaten today?

Sometimes we get so caught up in nutrition trends or are fearful of not being perfect so we don't end up eating.

We often see on social media about how easy it is to plan and prep meals. Perfectly clean kitchens and quickly prepped foods. But that's not you (and honestly this is why you see more photos of my floor than my kitchen 😂 it's not me either).

Some days planning and prepping can be overwhelming and leave you with decision paralysis.

"What do I make? Where do I start? What do I have? What do I need?"

Maybe including some already prepared foods into your day is what is best for you. You don't have to spend all day in the kitchen to enjoy good food!

No, it's not cheating. It's smart planning. Despite what you think, you don't have to do it all. There should be no guilt in not being able to do it all. Here I'm eating a bowl of store made chickpea salad with added kale and rotisserie chicken.

Sometimes you need a bagged salad, vegetable tray, rotisserie chicken or even pizza to make it through the week.

What matters most is knowing how to put together a meal to meet your nutritional needs.

Need some help? Let's chat. I currently have space for 1:1 clients virtually and in person in St. Thomas.

18/12/2024

You wake up an hour before your alarm goes off.

You wake up again feeling more exhausted than you did an hour ago even though you slept an extra hour.

You hit snooze 3 times then rush out the door.

You have coffee for breakfast and then a granola bar at 3 p.m. because you've hit a brick wall.

Sound familiar? It's time for change. You can't continue to run on nothing and expect to have energy.

The Nourished Entrepreneur is designed for busy entrepreneurs who need change. Pay only $349 by the end of 2024 before it goes up to $499 January 1st. Link in bio to sign up.

06/12/2024

The Nourished Entrepreneur

When was the last time you poured as much time and effort into your own health and wellness as you do your business?

I see you. You're wearing too many hats and your candle is burning at both ends. Sure your business is growing, but how is your health?

You're feeling burnt out, juggling too much, you're noticing your health isn't what it used to be and your creativity and passion isn't there anymore.

I've been there. I've pushed through the exhaustion. But you need to start giving back to yourself. Your health is your foundation for everything you're building.

Stop surviving. Start thriving. Let's replenish together. Let's make this your best year yet.

We start in January. Are you ready to catapult your wellness and your business?

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