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Posts in refined sugar free

ALMOND FLOUR SNICKERDOODLES // eps. 2 of the Balan

ALMOND FLOUR SNICKERDOODLES // eps. 2 of the Balanced Baking Series // save this recipe and let me know what other fall baked goods you want in this series — apple crisp? pumpkin pie bars? brownies? LMK

These snickerdoodles are soft and chewy and naturally gluten and dairy free. They’re lower in sugar and have a bit more fiber and protein than your typical snickerdoodle cookie, making them more blood sugar friendly.

BLOOD SUGAR TIP: have your cookie as a true dessert, meaning after a protein and fiber rich meal. The sugar won’t enter your blood stream as quickly making for more stable blood sugar.

ALMOND FLOUR SNICKERDOODLES
1 ½ cups almond flour, packed
1/2 cup tapioca flour
1/2 tsp baking soda
1/2 tsp cream of tarter
1/2 tsp kosher salt or 1/4 tsp fine sea salt
1 tsp pure vanilla extract
1 egg
½ cup brown sugar
¼ cup melted coconut oil or butter
2 tbsp maple syrup

TOPPING:
3 tbsp cane sugar
1 tbsp cinnamon

*You can sub the cinnamon for pumpkin spice or chai*

Preheat the oven to 350F. In a mixing bowl, combine the egg, brown sugar, maple syrup, vanilla and melted coconut oil/butter until smooth and glossy looking. Set aside.

In another bowl combine the flours, baking soda and salt. Pour in the wet ingredients and mix until fully combined. CHILL the dough for 30 minutes or longer. I highly recommend this for cookies that don’t spread too much!! You can make them right away, they’ll just spread so I’d bake only 8 on a tray.

Uses a medium cookie scoop to roll the dough into about 16 balls. Place on a parchment lined baking sheet. Bake for 11-13 minutes. Let cool completely before removing from the

#nourishedbynutrition #functionalnutrition #hormonebalance #glutenfreedairyfree #glutenfreedessert #healthybaking

HOW TO EAT ACCORDING TO YOUR CYCLE // Syncing your

HOW TO EAT ACCORDING TO YOUR CYCLE // Syncing your food with the phases of your cycle is a powerful way to support the body’s natural rhythms.

While this list isn’t exhaustive or exclusive (meaning these aren’t the only foods to eat or the complete list) it gives you an idea of what foods may have beneficial nutrients or properties that are needed in each phases of your cycle — menstruation, follicular, ovulation and luteal.

By doing this, you can help nourish your body optimally, reduce PMS symptoms and boost energy levels all month long.

#nourishedbynutrition #hormonebalance #cyclesyncing #hormonehealth #hormoneimbalance #hormonehealing #functionalnutrition #womenshealth #pcosnutrition #healthandwellness #hormonesupport #hormonebalancing

Swipe through for a list of meals ideas and SAVE t

Swipe through for a list of meals ideas and SAVE this post for your next grocery haul!

Annnnnd this series just got even better!!! 🎉

A new “Grocery List” will drop twice a month on Substack. Paid subscribers will get access to the FULL recipes I’m creating along with a detailed grocery list (how much to buy) and some meal “prepping” tips to set your week up for success.

Not a paid subscriber? You’ll still be able to see the basic grocery list and meal ideas (it’ll still always be on Instagram too) to give you some inspiration for the week ahead!

I know meal planning can feel time consuming and if you don’t have a plan in place, you’ll order in food 9 times out of 10. I hear it over and over again that you’re overwhelmed and don’t know where to start. So I’m here to help you change that.

Healing starts with nourishing your body and stay well requires it too. No matter what stage you’re in with your health or you just want one more thing taken off your plate, I got you. I’ll do the planning and all you have to do is execute it :)

I’m sooo excited for this series and hope you are too!

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

#nourishedbynutrition #hormonebalance #groceryhaul #grocerylist #hormonebalancing #hormoneimbalance #pcosmeals #pcosdiet #pcossupport #hormonehealth #hormonehealing

HERE’S WHAT I LEARNED 👇🏼 Your body needs

HERE’S WHAT I LEARNED 👇🏼

Your body needs to feel safe before it can thrive again.

When I was struggling with missing period post birth control, I was in a chronic overworked and depleted state. I thought I was healthy but let’s face it… if you’re not having a period, it’s not healthy.

Your period is a vital sign.

Over time, I learned that the key to restoring my cycle was lessening the stress burden I was placing on my body: ⁠ ⁠
 Overexercising left my body in a constant state of “fight or flight,” making it impossible to feel safe enough to ovulate. ⁠  Too much caffeine fueled my anxiety and kept my cortisol levels high. ⁠

Under-nourishing myself led to low energy reserves, leaving my body in survival mode. ⁠  Unchecked inflammation from stress, less than quality ingredients and poor recovery slowed everything down. ⁠ 
My turning point? I realized balance was more about nourishing and restoring than depriving and overdoing.  
If you’re in the same place, here are a few things that helped me:
 1️⃣ Focus on fueling your body nutrient-dense meals and make sure you are eating enough (it’s probably more than you think!)
 2️⃣ Swap high-intensity workouts for more gentle movement (like walking or pilates).
 3️⃣ Cut back on caffeine and replace it with matcha or decaf
 4️⃣ Prioritize rest and recovery just as much as movement. ⁠

Have you experienced something similar on your own hormone journey? Let me know in the comments!

#HormoneHealth #RegainYourPeriod #StressResilience #HormoneHealing #womenshealth #womenshormones

If I wanted to fix my gut these are the three thin

If I wanted to fix my gut these are the three things I’d start with… and it may not be what you think!

1. NERVOUS SYSTEM REGULATION - when you’re running on stress hormones your body isn’t prioritizing digestion. This can cause bloat, gas, impaired digestion and decrease the absorptions of nutrients from food.

2. CHEW YOUR FOOD - digestion starts in your mouth! The chewing process not only breaks down the food so it takes some of the work off of your digestive tract but it also initiates the release of stomach acid and digestive juices. So when you’re chewing, think applesauce consistency.

3. NUTRIENT DIVERSITY - the more variety the better! This helps ensure you’re getting a wide variety of nutrients like vitamins and minerals each day. Switch up the produce at your meals and aim for 30 plants a week.

A Foundational Nutrition supplement like @drinkag1 is a great way to make sure you’re covering your bases and getting diverse nutrients every day, too. #AG1partner

While there are so many factors that play a role in gut health, these simple things can have a huge impact!

#nourishedbynutrition #guthealthmatters #healthtips #guthealth #healthandwellness #functionalnutrition

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