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Posts in Core Strength

YOUR WEEKLY PLAN FOR HORMONE BALANCE — often we’re overthinking it and what our body actually needs it to focus on the basics. The things we overlook that are the true foundations to our health.

They also can be some of the hardest things to commit to because they’re not “exciting” or a quick fix.

But if you know something is off and you’re tired of consulting Google for your laundry list of symptoms (chronic fatigue, bloating, stubborn weight, adult acne, insomnia, etc).

If you’re tired of painful or irregular periods. You’re sick of turning into a completely different person with raging PMS before your period. Maybe you don’t even have a period. You just want your energy back and be able to sleep through the night.

This is exactly what you need to focus on.

Start with Monday’s habit and keep it going throughout the week. Every day add in the next new habit. Do it for a week and see how you feel. 🤍

#nourishedbynutrition #hormonebalance #hormoneimbalance #pcossupport #hormonehealth #hormonehealing #functionalnutrition #womenshealth

FROZEN CREAMSICLE SORBET // you only need two ingr

FROZEN CREAMSICLE SORBET // you only need two ingredients and a food processor to make this dreamy sorbet. I’m declaring this the official treat of summer. Start freezing your citrus segments and stocking up on coconut milk!

3-4 sumo mandarins (or any other seedless citrus — blood oranges, Cara Cara, Tangarines) - you’ll need about 2-3 cups of segments for the food processor to blend properly.
1/4 cup canned full-fat coconut milk

Peel and segment your citrus. Placed them on a parchment lined baking tray. Freeze for at least two hours. Place the frozen citrus segments in the food processor with the coconut milk. Blend, scraping down the sides as needed. Be patient in will turn into a creamy smooth texture. Add in a bit more coconut milk as desired, but don’t add too much or you’ll get a smoothie and not a scoopable texture. Best served right away. But I have frozen it in a receivable bag and then re-blended it or broken a chunk off and added it to smoothies.

#nourishedbynutrition #healthytreats #frozendessert #citrusseason #healthyrecipes #sorbet

Mama, there’s a reason you’re feeling more for

Mama, there’s a reason you’re feeling more forgetful, have difficulty concentrating and wake up with brain fog. And it’s not just because you have more on your plate now.

Your brain changes during pregnancy.

I’ve experienced these symptoms first hand and once I learned this doesn’t have to be “normal” started prioritizing little things that are incredibly impactful.

Needed Cognitive Support – I started this targeted supplement and the only way to describe it is like I don’t have a ping pong ball of thoughts bouncing around in my head. I thought this was just the way my mind was, but I was soo wrong. I feel much more calm and in a flow state (aka clear headed and able to concentrate!!). Truly WILD!!!

Comment “SUPPORT” and I’ll send you my Needed code for a discount!! #neededpartner

The research and dedication Needed puts into optimizing ingredients and supplement formulas is unmatched. The Cognitive Support combines a blend of 9 targeted, safe and effective nootropic and botanical ingredients to support focus and attention, brain health and memory, and alleviating brain fog and eye fatigue. Unlike most cognitive supplements it can be taken while breastfeeding!

INTENTIONAL MORNINGS – it’s so easy for me to rush into getting things done in the AM. I’ve been prioritizing grounding practices that calm my body and mind as soon as I wake up. This has looked like at least 20 oz water first thing, 5 minutes of breathing and affirmations, and red light therapy. I also make sure to tidy the kitchen and put away the dishes before bed because my mind feels more at ease waking up to an organized space (at least in one room!).

I then check in with myself. How did I sleep? How am I feeling? How can I move my body today in a way that feels good? I get in some movement before the kids wake up. Ideally, rinse off and get ready but that doesn’t always happen 🙂

If you’re struggling with your mental load - from stress, to caregiving, multitasking, technology use, and the unique demands of everyday life, just know that little shifts can drastically lighten that load and make you feel more like yourself again.

#nourishedbynutrition #morningroutine #postpartumjourney

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

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