Balanced Meals, Balanced Minds
Nourish your body. Calm your mind. Energize your life.
A 6-week group program designed for sustainable wellness.
Small Shifts. Big Impact.
Are you a busy professional struggling to keep up with the demands of work, family, and self-care?
Do you find yourself running on empty, fighting fatigue, or feeling overwhelmed by stress?
You’re not alone and you don’t have to figure it out by yourself.
You’re doing your best — but it’s never enough.
You’ve tried eating better, setting boundaries, maybe even downloaded a meditation app or two. But the truth is, you’re running on empty.
At 2AM, you’re searching for how to feel like yourself again, what to eat to boost energy, or ways to quit your job without burning your life down. You’re wondering if this is just what life is now — constant exhaustion, missed moments with your family, irritability, brain fog, and the weight (physical and emotional) that just won’t budge.
You tell yourself…
I just need more willpower.
I should be able to handle this.
Once things calm down, I’ll get back on track.
But the truth is, things aren’t calming down — and your body is starting to keep the score. Maybe it’s in the form of chronic stress, inflammation, low energy, or a feeling that you’re no longer you. Maybe you’re so busy keeping up that you’ve forgotten what thriving even feels like.
You’re not lazy. You’re not broken.
You’re burned out—and doing it alone isn’t working anymore.
Imagine…
A Clearer Mind. A Nourished Body.
A Life That Feels Like Yours Again.
But You’ve likely tried something already.
Maybe it was the latest diet, a supplement routine, an intense workout program, or a “reset” inspired by your favourite wellness influencer. Or maybe you’ve done the talk therapy thing, read the self-help books, or tried CBT worksheets, hoping the fog would lift. You might’ve even meal-prepped like a pro… for a week. But still felt exhausted, anxious, and disconnected from yourself.
So, you're questioning what makes this program different...
Well, here’s why those approaches haven’t stuck:
And, here’s why this program is different:
This program isn’t about perfection or quick fixes.
It’s about building a sustainable rhythm that supports your mind and body
through real life — even the messy, stressful parts.
What You’ll Experience Inside the 6 Weeks
Each week, you’ll receive practical tools and real-time support to help you nourish your body, calm your mind, and create sustainable change — without adding more to your already full plate.
🧠 Weekly Live Q&A + Connection Sessions
Join our live virtual calls to ask questions, connect with others, and get support in real time. Replays are available if you can’t attend live.
🍲 Seasonal Recipes + Nutrition Support
Enjoy delicious, simple meals using seasonal ingredients that help regulate mood, support blood sugar balance, and reduce inflammation — no calorie counting, no perfection required.
🧬 Gut-Brain & Nervous System Education
Understand how your digestion, blood sugar, and nervous system directly impact your mental health — and how small shifts in your habits can create big change.
🧘♀️ Stress Management You Can Actually Use
Learn grounding and mindfulness strategies that take minutes — not hours — and that you can use at work, at home, or on the go.
🔄 Habit-Building Frameworks That Stick
Build routines that fit your real life — even with a demanding schedule. No “overhaul” required, just thoughtful, doable steps.
🛠 Actionable Wellness Tools for Life
You’ll leave with resources, insights, and practices that you can come back to again and again — tools that grow with you, not expire after 6 weeks.
This program was designed with your real life in mind.
Balanced Meals, Balanced Minds is a transformative 6-week program designed specifically for working professionals who are ready to break free from burnout and create sustainable wellness habits that actually fit into busy schedules. With a blend of bite-sized learning, personal support, and real-life strategies, you’ll be supported to build habits that feel good and actually stick.
What You Can Expect Each Week:
Program Structure at a Glance: Your 6-Week Journey
Here’s what you can expect as we move through this transformative program together:
Week 1
Foundations of Gut-Brain Health
Understand the powerful connection between your gut and brain, and learn simple yet effective ways to calm your nervous system.
Week 2
Healthy Habits That Stick
Discover realistic meal planning strategies and time-saving tools that support both nourishment and mental clarity.
Week 3
Nutrition for Stress Support
Learn how food affects your stress response — and how to fuel your body to feel more balanced and resilient.
Week 4
Emotional Resilience
Explore your relationship with food and emotions, while learning mindfulness and somatic strategies to cope without judgement.
Week 5
Sustainable Wellness
Build consistency with flexible tools that fit your real life — not the other way around. Think progress, not perfection.
Week 6
Integration & Next Steps
Reflect on your growth, celebrate your wins, and create a personalized plan to carry this momentum forward.
Join Us This Season (Or Next!)
Balanced Meals, Balanced Minds runs three times a year, with each session infused with custom touches to match the rhythm and energy of the season. Choose the one that resonates most — or join us for all three (you’ll receive a discount on your second and third sessions).
SPRING RENEWAL
(May/June)
Start fresh this spring with seasonal strategies to help you:
- Incorporate light, refreshing recipes that naturally support detoxification
- Clear mental clutter with targeted mindfulness techniques
- Establish new healthy habits that boost energy and mood
- Create a sustainable wellness plan for the warmer months ahead
FALL FOUNDATION
(September/October)
Stay grounded this fall with seasonal strategies to help you:
- Leverage nutrient-dense autumn foods for emotional resilience
- Manage transitional stress with practical mindfulness approaches
- Build routines that maintain focus and energy as days get shorter
- Prepare your mind and body for the coming seasonal changes
WINTER RESILIENCE (January/February)
Find comfort and strength this winter with seasonal strategies to help you:
- Nourish your body with warming, immunity-supporting comfort foods
- Combat seasonal mood changes with targeted nutrition and mindfulness
- Maintain energy and motivation during challenging winter months
- Build sustainable habits that keep you grounded when external conditions are harsh
Next Session Starts Soon!
📅 FALL SESSION DETAILS
Program Begins: October 2025
Location: RESET Renfrew – Renfrew ON
Sign up to our newsletter to be the first to know when registration opens.
More details will be posted soon!
OK, This all sounds good, but how do I know if it's really for me?
Well, this program is for you if ....
You’re the kind of person who takes care of everyone else first. You’re doing your best, but…
- You feel a wave of guilt when your kid asks you to play and all you want is five minutes of quiet.
- You’re snapping at your partner, your kids… and then feeling awful about it.
- You can’t remember the last snack you ate that didn’t come from a bag or drive-thru.
- You’re starting to feel resentful — towards your clients, your job, even your to-do list.
- Getting out of bed feels like dragging yourself through molasses.
- You’re getting sick more often, feeling more aches and pains, and it’s lasting longer each time.
- Your energy crashes hard in the afternoon — and so does your mood.
- You know something has to change, but you’re overwhelmed about where to begin.
- You're tired of feeling like you're doing everything... and still falling short.
If this feels familiar… you’re in the right place.
This program was made for you — not to add more to your plate, but to help you reclaim your energy, your peace, and your spark. One small, sustainable shift at a time.
This Program May Not Be the Right Fit If...Well, this program is for you if ...
- You’re looking for a quick fix, detox, or extreme diet plan.
- You’re not open to exploring the connection between mental and physical health.
- You want a rigid, one-size-fits-all approach.
- You’re not ready to try small changes or engage in gentle self-reflection.
- You’re unable or unwilling to carve out a little time each week to invest in yourself.
- Your primary focus is weight loss - this program emphasizes sustainable habits over numbers on a scale.
This program is designed for people who are open, curious, and ready to make small shifts.
That said, now might not be the right time in your journey — and that’s okay. Or maybe we’re simply not the right fit for each other. If you’re still searching for the support you need, please feel free to reach out. I may be able to recommend a program or practitioner that’s a better match for where you’re at.
What Past Participants Noticed Week-by-Week
Every journey looks a little different. Honour the pace that feels right for you.
Week 1: Awareness & Curiosity Begin to Grow
You start noticing just how connected your gut, mood, and energy really are. The information feels new but empowering. Many begin experimenting with simple changes like mindful meals or breathing techniques.
Week 2: Small Shifts, Big Aha Moments
You’re starting to realize how small changes (like prepping a balanced lunch or setting boundaries around time) can ease mental load. Confidence builds as daily habits become a little more intentional.
Week 3: Noticing the Food-Stress Link
Many participants begin identifying patterns—like sugar crashes or caffeine spikes—and how they relate to stress or anxiety. There’s often a new sense of agency around how food can support calm, not just fuel.
Week 4: Deeper Insight & Emotional Honesty
This week often brings up emotional connections to food. Participants frequently share feeling more emotionally aware and equipped to pause before reacting. There’s a growing sense of resilience and inner clarity.
Week 5: A Groove Begins to Form
You may notice you’re not overthinking meals as much. The tools feel more like second nature. Some people have set up systems (like weekly meal planning or evening wind-down rituals) that make life feel less chaotic.
Week 6: Clarity, Celebration & Momentum
There’s often a big sense of pride. You’ve gathered tools, tried new things, and deepened your understanding of your mind-body connection. Most participants leave feeling clearer about what works for them—and more confident in their ability to keep going.
A Little About Me…
Hi, I’m Sam, a registered psychotherapist (qualifying) and holistic nutritionist with over 14 years of experience in mental health and wellness. I’ve worked with busy professionals just like you—people who are juggling the demands of work, family, and self-care, often at the expense of their own well-being. I understand what it’s like to feel burnt out, overwhelmed, and disconnected from the energy you once had.
Having navigated my own journey with burnout and chronic stress, I’ve seen first-hand how integrating nutrition and mental health support can create lasting change. My approach is grounded in the belief that small, sustainable shifts lead to big impact. I combine evidence-based strategies with practical, actionable steps, so you don’t just survive—you thrive.
Through this program, my goal is to give you the tools and support you need to feel energized, balanced, and in control, both in your body and your mind.
You deserve to feel good. Let’s get there together.
If you are still hesitant or have questions, please feel free to reach out.
Samantha xx
Your journey to balanced meals and a balanced mind starts here.
FREQUENTLY ASKED QUESTIONS
This is a 6-week group program that uniquely combines psychotherapy and holistic nutrition approaches to help busy professionals manage stress, prevent burnout, and build sustainable wellness habits. Each session includes both nutritional guidance and mental health strategies tailored to the current season.
Unlike programs that focus solely on either mental health OR nutrition, we address both simultaneously because they’re deeply interconnected. Most programs don’t account for how stress affects eating habits and how nutrition impacts mental wellbeing. Additionally, our seasonal approach recognizes that your body and mind have different needs throughout the year.
Not at all! This program is designed for people at all stages of their wellness journey. Whether you’re completely new to these concepts or have tried other approaches before, the content is accessible and adaptable to your needs.
The program addresses many common challenges faced by busy professionals, including stress management, emotional eating, energy depletion, burnout prevention, and creating sustainable health habits. During our complimentary connection call, we can discuss your specific concerns to ensure the program aligns with your needs.
Each 6-week program includes:
- Weekly live virtual group sessions (60-90 minutes each)
- Season-specific recipes and meal planning guidance
- Practical mindfulness and stress management techniques
- Access to a private community for support
- Weekly Q&A opportunities
- Recordings of all sessions
- Supplemental resources and worksheets
The program is designed for busy professionals! Beyond the weekly live session (60-90 minutes), we recommend setting aside 15-20 minutes a few times per week to implement the strategies. The beauty of our approach is that many techniques can be integrated into your existing routine without requiring significant additional time.
We understand that life happens! All sessions are recorded and provided to participants within 24 hours. You’ll have access to these recordings for 60 days after the program concludes.
To ensure quality interaction and personalized attention, groups are limited to 12-15 participants.
The full investment for the 6-week program is $497. We offer flexible payment plans to make it accessible:
- Pay in full: $497
- Two payments: $250 now and $247 in 30 days
- Three payments: $167 now, $165 in 30 days, and $165 in 60 days
We offer a 100% satisfaction guarantee for the first week of the program. If after attending the first session and reviewing the materials you feel this isn’t the right fit, let us know within 48 hours of the first session for a full refund.
Yes! Early registration (before [specific date]) qualifies for a complimentary 30-minute private consultation to discuss your specific needs.
Many extended health benefits plans cover services provided by Registered Psychotherapists and Holistic Nutritionists. We can provide you with a receipt that you can submit to your insurance provider. We recommend checking with your specific provider about coverage for group programs.
Currently, all sessions are held virtually via Zoom to accommodate participants from across Ontario. This allows us to create a diverse community regardless of location. However, if you are interested in attending in-person, please let us know for future sessions.
While individual results vary, past participants typically report:
- Reduced stress levels and better coping strategies
- Improved energy and focus throughout the day
- Better understanding of how nutrition affects their mood and mental health
- Practical tools for managing work-life balance
- Sustainable habits that fit into their busy lives
- Reduced symptoms of burnout
- More mindful relationships with food and self-care
The program is led by Samantha, a Registered Psychotherapist (Qualifying) and Holistic Nutritionist with extensive experience supporting busy professionals. Samantha combines her clinical expertise with practical, real-world strategies that work for people with demanding schedules.
We offer a complimentary 20-minute connection call where we can discuss your specific situation and determine if this program aligns with your needs. There’s no obligation, and even if the program isn’t the right fit, we’re happy to provide recommendations for other resources. [Book your call here]
Simply click any “Register Now” button on this page, and you’ll be guided through the registration process. If you have any questions about registration or the program, please email hello@ottawavalleywellness.ca
small shifts can create A big Impact
Don’t let another season pass by while burnout controls your life.
Make the small shifts that lead to big impacts on your wellbeing.
Join the OVW Community
It’s time to connect.
613.401.2537