Megan Cook, Author at Nourished By Nutrition

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Displaying 3 Posts written by Megan Cook

HIGH PROTEIN GRAB-N-GO SNACK LIST // because you c

HIGH PROTEIN GRAB-N-GO SNACK LIST // because you can never have too many ideas.

This has been highly requested so I’m happy to finally share. SAVE this post or share it with someone who’d love the recommendations.

Aim for about 10+ grams protein per snack.

Protein decreases the hunger hormone ghrelin, reduces food cravings, and prevents post-meal blood sugar spikes. This is the reason you have more energy, think less about food, feel satisfied after eating, improved mood, etc.

Plus, adequate quality protein also supports muscle mass and strength, bone health, hormone health, and immune function.

What high protein snacks am I missing? What are your go-tos? Share below so we can “add it” to the list!

#nourishedbynutrition #highproteinsnack #highproteinsnacks #snackideas #hormonebalance #hormonebalancing #hormonehealth #hormonehealing

7 DAYS WITH IM8 (spoiler alert I’m Impressed!!)

7 DAYS WITH IM8 (spoiler alert I’m Impressed!!)

This all-in-one wellness product has blown me away. With over 90 expertly formulated ingredients, including clinically dosed CoQ10 for energy and MSM for joint health, @im8health has seamlessly fit into my busy routine as a mom. One scoop, and I feel like I’ve covered all my bases—hydration, digestion, nutrition, immune support, and so much more.

WHY I’VE BEEN LOVING IT:
- It tastes incredible (especially over ice!).
- It’s convenient—perfect for busy mornings when I need everything covered in one step.
- I feel hydrated, thanks to the perfect balance of electrolytes.
- No energy crashes, just sustained focus and energy.
- Peace of mind knowing it’s formulated to work synergistically in meaningful amounts.

And because I know you’re gonna be skeptical about the 92 ingredients. I was too. But the peace of mind I now have knowing its expertly formulated so the ingredients work synergistically together and in meaningful amounts.

Try it yourself and see if it lives up to the hype—you might just be as impressed as I am. Use JESSICA10 for 10% off your first order.

#IM8Partner #IM8Health #IM8Best #DavidBeckham #Wellness @DavidBeckham

If you’re struggling with painful periods, have

If you’re struggling with painful periods, have you tried supporting your liver?

When your liver isn’t functioning optimally, it struggles to process and eliminate excess estrogen, which can contribute to PMS and painful periods.
 Focusing on liver health with nourishing foods like those rich in omega-3s and fiber (hello, flaxseeds!) can support estrogen balance and can help your cycle flow more smoothly.
 Save this post and try these tips to show your liver some love and start supporting your cycle naturally!

#BalancedHormones #PeriodHealth #LiverSupport #nourishedbynutrition #hormonehealth #hormonebalance #hormoneimbalance #hormonesupport

Try sitting down, taking a deep breath, and having

Try sitting down, taking a deep breath, and having a snack 🤍

If you’re you’re feeling like a bottomless pit and craving chocolate during your luteal phase (the 14 days after ovulation), don’t beat yourself up. This is so common and normal.

You aren’t broken. These are signs from your body, you need nourishment.

Because here’s the thing: During this phase of your cycle, insulin sensitivity decreases, and your body naturally craves more carbs and minerals (especially magnesium!). Plus, you typically burn about 200 more calories.

Instead of resisting those cravings, lean in with supportive, nutrient-dense meals and snacks that will satisfy you.

Here are some of my favorite luteal-phase snacks:

SWEET OPTIONS:
Dark chocolate dipped in almond butter with a sprinkle of sea salt
Apple slices with cinnamon and a drizzle of tahini
Greek yogurt topped with dark chocolate chips and walnuts
Sweet potato with almond butter and hemp seeds
Trail mix: nuts, chocolate, chopped up chomps
Fudgy tahini brownies (on my website)

SAVORY OPTIONS:
Hard-boiled eggs with a sprinkle of sea salt
Cottage cheese with cherry tomatoes, avocado
Sourdough toast with avocado, pumpkin seeds, and a drizzle of olive oil
Turkey roll-ups with cucumber sticks and hummus

Do you get crazy cravings in your luteal phase? Tell me your go-to snack Drop it in the comments below!

#NourishedbyNutrition #HormoneHealth #HormoneHealing #LutealPhase #CycleSyncing #LutealPhase #HormoneHealth #BalancedSnacks #FunctionalNutrition #HormoneBalance

Roasted Grape Toast 🍇 with farmer cheese and fr

Roasted Grape Toast 🍇 with farmer cheese and fresh thyme. If you love cottage cheese or ricotta, it’s time to try Farmer Cheese from @lifewaykefir. It has a flavor similar to cottage cheese but spreadable like ricotta.

And yes, it’s high protein with 15 grams protein per serving. But the best part, it’s gut-friendly with 12 live and active probiotics and 99% lactose free. #lifewaypartner

This creates the most lusciously creamy (yet gut-friendly and high protein) spread for toast. Top with sweet or savory toppings of choice. But I highly recommend these simple roasted grapes.

Try this high protein fall toast for a quick lunch or snack or make them into mini crostinis and serve them as a holiday app!

Small bunches red or black seedless grapes
Olive oil
Flaky salt
Bread of choice (sourdough, gluten-free, etc)
Fresh thyme leaves
Balsamic vinegar or glaze

Preheat oven to 400F. Lay the grapes onto a sheet pan. Drizzle lightly with olive oil. Sprinkle with salt. Gently toss to coat. Roast the grapes for 15-20 the grapes just begin to burst.

Toast the bread, then spread with the Framer Cheese. Top with the roasted grapes, spooning some of the juices onto the toast. Drizzle with more olive or or balsamic and season with salt, pepper and fresh thyme.

#nourishedbynutrition #lifewaykefir #hormonehealth #highprotein #pcosnutrition #pcosdiet #hormonehealth #hormonehealing #easybreakfast #healthybreakfast

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