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Posts in women’s health

ARE YOU EATING ENOUGH PROTEIN? // increasing prote

ARE YOU EATING ENOUGH PROTEIN? // increasing protein (aiming for at least 100 grams per day) and adding in more high-quality animal protein has drastically improved how I feel.

Have you experienced this too??

I typically recommend 0.8-1 gram per lb of ideal body weight. With about 30 grams per meal. You have some wiggle room here but you can play around with the number and see how you feel.

Check in with your energy, satiety levels, cravings, weight and go from there. But chances are you’ll have more energy, think less about food, feel satisfied after eating, and improved mood when eating enough protein.

#nourishedbynutrition #hormonebalance #bloodsugarbalance #hormonehealth #easysnack #highproteinsnack #healthysnackideas #snacktime #bloodsugar

MEDITERRANEAN SALMON BOWL // bright, crunchy, fres

MEDITERRANEAN SALMON BOWL // bright, crunchy, fresh — truly the is warm weather meal. Tons of fresh crunchy veggies for fiber + minerals and a thick piece of salmon for protein and omega-3s. It’s versatile, blood sugar friendly and supportive of hormone balance. Plus, it’s ready in about 20 minutes.

Serves 2

2, 6 oz salmon filets (skin on)
salt and peppr
avocado oil
parchment paper (ideally non-bleached)
1/2 lemon

3-4 Persian cucumbers, diced
12 oz cherry tomatoes, halved
1/4 red onion, sliced thin (soak in water for 10 minutes to remove some of the bite!)
1/2 cup castelvetrano olives, chopped
1/3 cup chopped parsley
2 tbsp olive oil
2 tbsp red wine vinegar
1/2 lemon, juiced
salt and pepper to taste
sumac
** get creative with it — sometimes I add capers, chickpeas and/or chopped hearts of palm**

Season the fish all over with salt and pepper. Drizzle avocado oil in a stainless steel skillet and set the parchment on top. Flip it over to coat both sides in the oil. Heat over medium heat. Place the fish on top of the parchment. Cook over medium heat for 5 minutes. Flip, then continue to cook until done, abut 5 minutes or until your preferred doneness.

Place all of the salad ingredients in a large bowl. Make sure to drain the water from the onions if soaking. Season with salt, pepper and sumac to taste.

#nourishedbynutrition #mediterraneanfood #mediterraneandiet #salmondinner #hormonebalance #pcosnutrition #lowcarbrecipes #summerrecipes #20minutemeal #30minutemeals

You guys know I’ve been on a gut healing journey

You guys know I’ve been on a gut healing journey. As I’ve been diving deep into the importance of gut health and specific ingredients for optimal gut health, the more I realized how these exact same things could translate into supporting the gut, skin, and overall health of my pups too.

That’s why when @getjoyfood launched their Gut+ supplement it was a no-brainer for incorporating this into Stella and Alvin’s daily routine. And so far it’s had such a positive impact on their digestion!! I’m hoping after a few more months Stella’s skin issues and hair loss will subside. Fingers crossed!

So now as I’m starting my day with a big glass of lemon water, taking my omega-3 supplements, incorporating things like probiotics and L-glutamine, my pups get the same, but it’s so conveniently packaged all in a tasty chewable.

Get Joy’s Gut+ supplement is such an easy way to support the overall health of your pup including their digestion immune system, defense against seasonal allergies, increased vitality/energy, and even fresher breath.

I can’t wait for you to try these with your pup! As always, use Jessica20 for 20% off your order! #GetJoyPartner

DROP YOUR GUT HEALTH QUESTIONS BELOW 👇🏼
#nourishedbynutrition #healthylifestyle #healthandwellness #functionalnutrition #doghealth

APRIL MOMENTS 📷 this past month has been for se

APRIL MOMENTS 📷 this past month has been for setting boundaries and finding more of a balance with this app. Shifting my focus and consuming less to free up some mental space and take the pressure off. It was a much needed space to breathe for a bit.

April has looked a lot like:
— leaning into “getting ready” with 5 minute makeup routine
— deep diving into all things lymph and supporting detox pathways
— prioritizing cirdanian rhythm + getting outside at sunrise
— watching Henry come into his personality and seeing Henry and Charlie play together 🥹
— focus in on as much color, fiber and nutrients
— gut healing and high quality probiotics and daily prebiotics
— baking and getting Charlie involved — lemon poppy seed muffins were requested
— instead of scrolling, watching The Resident — while I’m still on a screen it’s allowed me not to be in a comparison trap or feel the need to “keep up” with what I see everyone else doing.

May is JAM PACKED and I can’t wait to show up here and in real life in a more balanced way 🤍 #nourishedbynutrition

Tap into your intuition, mama. Your vagus nerve

Tap into your intuition, mama.

Your vagus nerve is like a built in “reset button” that can bring you back into a parasympathetic state. Try these practices that stimulate the vagus nerve when you’re feeling on edge, stressed, hypervigilant — which let’s be honest, happens a lot with little ones running around.

- singing
- humming
- chanting / yoga “om”
- deep belly breathing
- gargling
- swaying or rocking back and forth
- bilateral eye movements / scanning the horizon

Next time your baby is crying, lean into your intuition, rock, sway and hum. This will help regulate your body and sooth your baby.

#nourishedbynutrition #nervoussystemreset #nervoussystemregulation #functionalnutrition #thisismotherhood #healthandwellness

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