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Posts in nutrition 101

GROCERY LIST FOR GUT HEALTH // save this list to u

GROCERY LIST FOR GUT HEALTH // save this list to use as a starting place for your next grocery haul. You don’t need to buy all of these each week. Try to incorporate as many as possible and weave them into recipes for a healthy gut.

Pick and choose what you like, switch it up each week, incorporate a variety, and plan ahead!

Here’s how to make your grocery list complete and make it work for you.

- Try to plan out at least 3-4 dinners at home for the week and a rough plan for breakfast, lunch and snacks.

Ex. keep on hand Greek yogurt, berries, and seeds for yogurt bowl (breakfast/snack) and add specific ingredients for your planned dinners (salmon with asparagus and rice).

Was this helpful? Let me know what you’re struggling with when it comes to nourishing your body, gut health and hormone balance. It’s all connected!

#nourishedbynutrition #hormonebalance #hormonehealth #hormonehealing #grocerylist #functionalnutrition #bloodsugarbalance #hormoneimbalance #healthygroceries #healthandwellness
#guthealthmatters #digestivehealth #digestivesupport #digestionsupport #guthealthy #gutfriendly #guthealing #guthealthiskey #goodguthealth #healyourgut #healingmygut #leakygutdiet

If you’re lacking energy, don’t have an appeti

If you’re lacking energy, don’t have an appetite, can’t maintain a steady weight or have period problems chances are your hormones aren’t in balance.

What does it FEEL like to have balanced hormones?

- sleeping 7-9 hours a night
- energy throughout the day
- stable mood
- no brain fog
- clear skin
- healthy sex drive
- pooping 1-3x per day
- able to maintain a steady weight
- bbt averages 97.4 in follicular phase and 98.5 in luteal phase
- no painful periods
- no PMS symptoms
- a menstrual cycle between 24-35 days
- no mid-cycle spotting
- ovulating each month

If this doesn’t sound like you, let’s get those hormones balanced! While there are quite a few ways to balance your hormones here’s my 5 areas to focus on:

1. Manage blood sugar - eat within the first 30min of
waking and then every 3-4 hours focusing on protein, carbohydrates and fats at each meal.

2. Manage stress - add stress reducing practices into your daily routine. Try 5-10 minutes of meditation.

3. Reduce inflammatory foods - minimize vegetable oils and sugar while increasing antioxidants through fruits, and vegetables and omega-3s.

4. Support detoxification and digestion: FIBER, dandelion tea, castor oil, raw carrot salad, beets.

5. Quality sleep - 7-9 hours of quality sleep! Create a relaxing bedtime routine and avoid blue light/screens 1-2 hours before bed.

If you need extra support COMMENT “FOUNDATIONS” and I’ll send you the link to my Foundations for Hormone Balance Guide.

This guide is designed to cut through the noise and get the foundations in place so you can heal. It’s over 100 pages of hormone healing resources including a 4 week protocol, 40+ blood sugar balancing recipes and so much more.

Let me hold your hand through this process. You don’t have to do it alone 🤍

#hormonebalance #hormoneimbalance #pcossupport #pcossupport #hormonehealth #hormonehealing #hormonebalancing #functionalnutrition #periodproblems

Because your body does this so well… until it do

Because your body does this so well… until it doesn’t. Our modern society doesn’t make this easy. We’re bombard with things our body has to filter out CONSTANTLY.

Think of it like this — your detoxication pathways in your body are like an intricately designed plumbing system.

It works great flushing out waste, food, etc until there’s a backup in one of the pipes. This starts off slowly, you don’t really know there’s an issues until it’s completely clogged and nothing will drain or your have an overflowing toilet.

This is the same with your detoxification pathways. They works great and do an amazing job flushing out and filtering all the environmental toxins, foods, and metabolic byproducts until they get overburdened. They start not working as efficiently and symptoms start to show up signaling there’s an issue.

If you don’t pay attention to the subtle signs, there’s going to be a major back up which can affect numerous pathways and hormonal systems.

HOW TO PREVENT THIS FROM HAPPENING?

1. Reduce environmental toxin exposure — swap out your make up and cleaning supplies, use glass vs. plastic, no fragrance, try to buy organic when possible.

2. Take care of your detoxification pathways. Think of it as an act of self care.

Just because something “works” doesn’t mean you don’t need to take care of it. Just because you have organs doesn’t mean you don’t need to support them.

Do you agree or not? I hope you do 😊

#nourishedbynutrition #lymphaticmassage #detoxification #hormonebalance #hormonehealth #hormonehealing #functionalnutrition #healthandwellness

HIGH PROTEIN SNACK SWAPS // save this for next tim

HIGH PROTEIN SNACK SWAPS // save this for next time you need a high protein snack idea.

These simple upgrades transform your favorite snacks into a high-protein verizon that will keep you more satisfied and energized throughout the day.

As always you can use my code NOURISHED to get 15% your @chomps order! Keep them on hand for convenient high quality protein. Perfect as is but can also add 10-12 grams of protein to your snack of choice. #chompspartner

#nourishedbynutrition #healthysnacks #highproteinsnacks #snackideas #highprotein #pcossupport #pcosdiet #bloodsugarbalance

YOUR LIVER PROBABLY NEEDS SUPPORT // even though y

YOUR LIVER PROBABLY NEEDS SUPPORT // even though you have a functioning liver doesn’t mean it’s functioning optimally…

The body is amazing at filtering out toxins through various detoxification pathways…until it isn’t.

Unfortunately, modern living takes a toll on our ability to detoxify properly.

The liver is our body’s primary detoxification organ for excess hormones. Think of the liver as a giant filter. If the liver is overburdened with toxins, inflammation, infection, physical damage or other stressors, it can’t filter properly. There’s just too much to sort through. When this happens it makes it difficult for the body to efficiently regulate hormones.

HOW TO SUPPORT DETOXIFICATION
- Avoid alcohol (this is huge!)
- Reduce caffeine, refined sugar
- Incorporate liver-friendly foods daily such as dandelion tea, green tea, broccoli, cauliflower, brussels sprouts, kale, mustard greens, beets, citrus, and garlic.
- Opt for filtered water to avoid hormone-disrupting chemicals such as chlorine and heavy metals
- Consider using castor oil packs on your liver
- Incorporate detoxification practices that stimulate lymphatic drainage - cold showers, dry brushing, gua sha, lymphatic massage, rebounding, jump roping and breathwork
- Choose non-toxic cleaning products (I like @branchbasics and @cymbiotika, and the EWG’s recommendations for products)

Because liver detoxification is so important we dedicate an entire week to it in my Foundations for Hormone Balance guide.

If you’re ready to start healing your hormones this guide COMMENT “hormones” and I’ll send you a link to the guide 🤍

#nourishedbynutrition #liverhealth #hormonebalance #hormoneimbalance #hormonehealth #hormonehealing #functionalnutrition #bloodsugar #dailydetox #womenshealth

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