Individualized nutrition coaching
for select Canadian residents
PCOS, and digestive concerns.
With all this information about food available to us,
shouldn’t eating be one of the easiest things to do?
It *technically* should require no more than a little information and some basic instinct.
But let’s be honest, it’s a much trickier subject.
Especially with endo.
A Google search on endometriosis + diet will return thousands of results asking you to restrict or eliminate certain foods, only eat organic, or follow certain diet plans.
Endometriosis is frustrating & overwhelming.
There isn’t a clear treatment plan and no cure.
It manifests differently between people – what works for one person,
doesn’t necessarily mean it will work for another.
Maybe you’ve already tried an endometriosis nutrition plan, only to find that it’s extremely restrictive and hard to follow long term?
Maybe you also struggle with another medical condition like celiac disease, IBS, or acid reflux, and are having trouble figuring out how to eat for both?
Or you could be in the situation I did: you’re looking for complementary treatment options to help since medications aren’t fully managing your symptoms and it’s going to be months before getting surgery?
Endometriosis books can help, but their approaches can be too rigid. It’s rare to be able to follow a “cookie-cutter” endometriosis nutrition plan and see long-term, beneficial results.
There’s also a lot of remarkably bad nutrition advice on the internet.
In a world with a lot of noise to sift through in the wellness industry,
choose science & simplicity.
I can’t promise you that diet will magically cure your endo (I wish I could though!). There is no known cure for endometriosis.
But, diet and lifestyle modifications have the possibility to reduce your pain, better manage your digestive symptoms, and help you feel better overall.
Diet optimization and nutrition support have made a difference for a lot of people.
And there’s a way to eat well for endometriosis that doesn’t involve over-restricting, unintentional nutrition deficiencies, or require hours of meal prep.
I'm a Registered Dietitian who was diagnosed with endometriosis 5 years ago. After trying many medications that didn't improve my pain, I put my degrees to work by using diet & lifestyle changes to help manage my symptoms while waiting for surgery.
While nutrition can't cure endometriosis, I (& many other endo sufferers) have found that it can be a BIG help in minimizing symptoms of pain, bloating, and GI distress. I share anti-inflammatory recipes, plenty of prep-ahead meals (a game-changer when you're living with chronic pain), self-compassion practices, and science-based articles on endometriosis. I believe in the power of heat pads, kindness, and stretchy pants.
The nutrition advice you wish you had months (… or maybe years?) ago. Customize an endo-friendly nutrition & lifestyle treatment plan that works for you.
Understand what foods might be contributing to your endo symptoms. Test foods in an organized and systematic way to see if they exacerbate your endo symptoms.
Learn how to adopt an anti-inflammatory dietary pattern, while restricting as little as possible to maintain the joy of eating (with lots of practical help!).
Help strip away some of the unhealthy conditioning you’ve taken in from all the [crap] nutrition advice out there.
Learn enough about food and your own unique needs so you can give HARD PASS no’s to your friends sharing the next not-so-great nutrition fad (Juicing! Fizz sticks! Celery juice! Diarrhea-inducing detox tea!).
Get strategies to improve gastrointestinal distress (especially if you have excessive gas, bloating, and/or altered bowel habits).
Get strategies to eat well while managing nausea and vomiting.
Avoid over-restriction and cutting out foods unnecessarily.
Deal with feelings of food guilt and learn simple steps to give yourself the same kind of love and understanding that you give others.
Topics We May Cover
These are some areas that we may focus on during our sessions depending on your individual endometriosis needs:
Between the nausea, vomiting, and low appetite from pain, endometriosis can make it difficult to get all the nutrition we need. A nutrition analysis will give us a better understanding of whether you are meeting your nutrient needs (especially your vitamin & mineral intake).
Based on research, people with endometriosis are 2.5-5x more likely to suffer from IBS. Get strategies to help manage IBS and guidance on the low FODMAP diet (if needed).
Evidence-based teachings on foods that could be impacting symptoms. I use a combination of science and listening to your experience to offer suggestions and provide teachings on relevant nutrition topics.
Leverage the power of being kind to yourself. If you are very self-critical of yourself (especially during flares when you aren’t as productive or days you don’t make the *best* food choices for your endo) these techniques are powerful in helping manage stress/distress.
Each person requires a different approach to endo. This includes diet. We may use food and symptom journals to learn what foods may exacerbate symptoms, ensuring that we aren’t unnecessarily eliminating or restricting foods that don’t impact symptoms.
INTRODUCTION PACKAGEEndo-Friendly Eating
- Initial Assessment Appointment (60 mins)
- Follow-Up Appointments (45 mins) x 2
- Customized Nutrition Plan
- Support in-between appointments via encrypted chat (up to 30 minutes/week)
- An introductory onboarding package to get you started. I moved towards this model as I require approximately three appointments to complete a thorough assessment of your needs and help get you started and make meaningful progress.
- After finishing the package, follow-up appointments are paid for individually after @ $131.50 CAD (no HST)
- Please let me know at our discovery call if you will be using benefits coverage to pay for the sessions
- Payment Plan Option: $220.00/monthly x 2 months
Do you take clients globally?
As a regulated health care professional, I can only work 1:1 with Canadian residents of the following provinces per the provincial health act(s): Ontario, British Columbia, New Brunswick, Newfoundland & Labrador, and Nova Scotia.
Please note that if you’ll be using benefits coverage to pay for the session(s), it is your responsibility to confirm that it covers out-of-province providers.
I also host an online program that is available to everyone worldwide. You can find out more about it here.
Lastly, I do my best to create as much free content as possible. Follow me on Instagram (@samanthapenlington) and please subscribe to my newsletter to never miss my free content.
do you promote one specific dietary pattern (ie. vegetarian, vegan, low carb, etc.)?
No. I am a firm believer that every person has different dietary requirements. If you work with me, we will work around your dietary preferences.
How many appointments will I need?
If you have mild-moderate or infrequent digestive issues and have a healthy relationship with food, you’ll likely need between 4-6 appointments.
People who require more appointments tend to be those who have complex digestive issues and/or who need to work on their relationship with food.
For example, if you have moderate-severe bloating, constipation, or diarrhea that is frequent, you’ll likely need more appointments. It can take some time to pinpoint what the exact causes are and create a nutrition plan that works for you.
If you’re nervous to eat certain foods because you’ve heard they’re “bad” then you’re likely also going to need more appointments. It can take some time to slowly incorporate them back into your diet.
If you fall into these categories, you’ll likely need ~8-12 appointments as both of these situations are complex and require more support.
Please note: I do not work with people with active eating disorders (the eating disorder needs to be prioritized and treated first).
Treatment for endometriosis is expensive, do you offer discounts?
The cost of treatment for endometriosis can be SO expensive. Between physiotherapy, nutrition counseling, psychotherapy, medications, etc. things can add up quickly.
Because I believe that everyone should have access to care, I do have a limited number of client spots that are charged on a sliding scale basis. These spots are also charged per individual appointment. Please reach out to discuss availability.
What to Expect
Some insight into my process…
Step 1: Complete a 15-min discovery call to make sure that I am the best person to help you. This call will help you get to know me a little better to decide whether you’d like to work with me.
Step 2: If we mutually decide that we are a good fit for each other, we then select your package and book our initial appointment. Prior to the appointment, you will complete some forms.
Step 3: At our 60-min initial appointment, I will do a thorough assessment to best understand what recommendations I can make to help you. After the appointment, I put together a customized nutrition plan to best meet your needs.
Step 4: At our next follow-up (which is scheduled 1 week later), I’ll run through the nutrition plan I’ve created for you and the first steps that I think would be the most beneficial. I also do some teachings to help you understand my recommendations.
Step 5: After the follow-up, you’ll be given some specific instructions to help you work on your nutrition goals. We will then repeat follow-up appointments, tweaking the plan and adding recommendations throughout the process.