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HIGH PROTEIN SPRING EDITION 🥕🍋🫜🍓🫛//

HIGH PROTEIN SPRING EDITION 🥕🍋🫜🍓🫛// save this if you’re looking to nourish your hormones and support metabolism naturally with seasonal ingredients

Comment “recipes” and I’ll send you the link to the full grocery list and recipes on my Substack.

RECIPES THIS WEEK 👇🏼
* Whipped Cottage Cheese Berry Bowl
* Lemon Poppy Seed Protein Pancakes
* High-Protein Egg Scramble with Avocado Toast + Radish Salad
* Chicken Quinoa Bowls with Avocado + Microgreens
* White Bean + Radish Salad with Chicken or Salmon
* Ground Bison + Snap Pea Stir Fry
* Seared Salmon with Roasted Carrot Fries + Mashed Cauliflower
* Turkey Burger Bowls with Quinoa
* Protein Pasta Salad with Chicken

Hormone health starts with how we build our plates—especially in spring when our bodies naturally crave lighter, fresher foods.
 This week’s meals are packed with nutrients that support blood sugar balance, hormone detoxification, and gut health:

✔ High-Quality Protein — Essential for hormone production and metabolism support ✔ Fiber-Rich Veggies — Help detox excess estrogen and support gut health ✔ Healthy Fats — Critical for stable hormones and blood sugar regulation ✔ Omega-3s — Anti-inflammatory and hormone-supportive ✔ Antioxidants — Protect against oxidative stress and support hormone resilience

If you’re ready for a fresh start this season, I’ve got you covered. ✨ I’ll handle the planning—all you have to do is follow the recipes and enjoy.

Comment “recipes” and I’ll send you the full grocery list and plan on Substack!

#nourishedbynutrition #hormonebalance #bloodsugarbalance #hormonehealth #highproteinrecipes #mealplan #grocerylist #nbngrocerylist

WHAT I EAT IN A DAY - as a mom in her 30s prioriti

WHAT I EAT IN A DAY - as a mom in her 30s prioritizing hormone balance.

Let me know if you want any of the recipes — I’m happy to share.

*I’m also detoxing from mold and parasites and didn’t share all my drinks and supplements*

Pre-workout: water + electrolytes (I finally found one without citric acid!), black coffee + 2 Brazil nuts for thyroid health
[15 grams protein + 1 gram fiber]

Breakfast: protein smoothie [blueberries, raspberries, banana, frozen cauliflower, psyllium husk, maca [hormone support], camu camu [vitamin C] + @struesli original granola
[31 grams protein + 18 grams fiber]

Lunch: quinoa bowl with 7oz chicken + 1/2 avocado and broccoli microgreens (support estrogen detoxification)
[55 grams protein + 11 grams fiber]

Sauna + Binder
Hydrate with electrolytes

Dinner: honey Dijon wild-caught king salmon + mashed cauliflower with ghee + green beans
[39 grams protein + 11 grams fiber]

Total: 139 grams protein 💪🏼 + 41 grams fiber 🌱

#nourishedbynutrition #wieiad #hormonebalance #highprotein #mealinspo

STRAWBERRY COLLAGEN CHIA PUDDING 🍓a gut-friendl

STRAWBERRY COLLAGEN CHIA PUDDING 🍓a gut-friendly breakfast that’s also great for your hair, skin and nails – yes, please.

And because I know you’ll ask – my Favorite collagen is @greatlakeswellness Collagen. I’ve found it’s practically invisible. No flavor, no clumps, no fuss.

I’ve done a lot of research on collagen for the book I wrote in 2020 and Great Lakes Wellness is the best. Meaning this partnership truly feels full circle and I could not be more excited about it. So get ready to see a lot more collagen recipes coming your way.

One of my favorite ways to incorporate it? Meal-prep recipes like this Strawberry Chia Pudding. It takes five minutes, lives in your fridge overnight, and gives major digestion + glowing-skin energy by morning. And bonus—it’s a great option for keeping blood sugar steady first thing in the day.

Comment COLLAGEN and I’ll send you the recipe 🍓 #GreatLakesWellnessPartner #nourishedbynutrition

#healthybreakfast #chiapudding #hormonebalance #mealprep

Yes, the blue light from your screens is messing w

Yes, the blue light from your screens is messing with your hormone balance…

Comment BLUE LIGHT and I’ll send you the full instructions on how to block it right from your phone.

🌙 NIGHT SHIFT (warm screen tone)
* Go to: Settings → Display & Brightness
* Tap: Night Shift
* Turn on Scheduled and set it to Sunset to Sunrise
* Slide the Color Temperature to “More Warm”

Optional shortcut: Swipe down → Hold Brightness bar → Tap Night Shift

🔺Red Screen Filter (Triple-Click Mode)
* Go to: Settings → Accessibility → Display & Text Size
* Tap: Color Filters → Turn ON
* Choose: Color Tint
* Set Intensity to max and Hue all the way left (deep red screen)

Then go to: Settings → Accessibility → Accessibility Shortcut Choose: Color Filters
Now you can triple-click your side button for a blue-light-free screen!

Want to know why this matters for your hormones and circadian rhythm? Comment BLUE LIGHT and I’ll send you the post and instructions.  
#hormonehealth #circadianrhythm #melatoninmatters #sleepbetter #nervoussystemsupport #bloodsugarbalance #blueblockers #nourishedbynutrition

Chances are you’re not getting enough minerals🧂🥥🥬🍊 because here’s the thing…

Most Americans get their sodium from packaged and processed foods and extremely lacking potassium and magnesium.

However chances are if you’re here learning about bettering your health you probably already know about cutting down on processed foods.

What you might NOT know is that if you’re eating clean and under-salting your food or filtering your water and not remineralizing it you could still be deficient in these key minerals.

Replenishing minerals strategically is KEY.

I recommend starting with:
* Cutting back on ultra processed foods
* Add quality sea salt throughout the day
* Potassium-rich produce like avocado, oranges, coconut water, potatoes
* Magnesium via food + a supplement if needed
* Clean electrolytes daily (especially if you drink a lot of water, coffee, or exercise)

Let me know if you want more info on choosing a clean electrolyte!

#nourishedbynutrition #mineralbalance #adrenalsupport #electrolytes #hormonehealth #rootcausehealing #energytips #nutritiontips #stresssupport #functionalnutrition

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