Sometimes finding time to cook healthy meals can be a challenge. If you feel like you are trying to juggle the demands of work, family, and other responsibilities and are left with little time or energy left to spend in the kitchen prepping nutritious meals, then keep reading because I've been there myself. It's totally possible to stay on track with healthy eating even when you have no time to cook. I help my clients understand what it takes to build a balanced plate and k

When it comes to a quick breakfast or snack option, toast is an easy choice that can be easily adapted to up the nutrient value. While plain toast is delicious, adding nutrient-packed toppings can take it to a whole new level. As a nutritionist who is here to help you nourish, not diet, your way to feeling your best, toast is a staple in my kitchen. It's perfect for the days you just don't have time to make breakfast. By adding some healthy toppings to your toast, you can

Losing stubborn weight goes beyond diet and exercise. Although both are important for helping you to lose weight or maintain a weight you feel good at, your hormones also play a significant role. Hormone imbalances can make weight loss difficult and impact how your body uses and stores fat. So let's take a closer look at some common contributors to stubborn weight gain and how to get rid of that stubborn weight. Stubborn Weight Gain Causes: Insulin Resistance: Insulin

A good night’s sleep plays such an important role in managing our happiness, energy levels, and overall well-being. Getting enough sleep can truly determine whether your day will be “productive and a breeze” or “I have to drag myself to work” kind of day… we’ve all been there. Sleep and hormone regulation go hand in hand. Without quality sleep, our bodies are unable to regulate hormones properly which leads to fatigue, weight gain, increased hunger, and anxiety. At the same t

Throughout the month, many hormone shifts occur which play a role in the way women feel. Cycle syncing allows us to adjust diet, exercise, and lifestyle with the phases of our menstrual cycle to achieve a balanced life that feels aligned. This allows us to truly nurture our body at times of low energy and optimize at times of high energy. In this week's blog, we will cover each phase of your cycle and discuss ways to cycle-sync your diet and workouts so you can feel your best

Toxins are all around us and your lifestyle is often a big culprit for increasing the amount you’re exposed to. We often worry about the...

Estrogen is one of the main female reproductive hormones. Estrogens (yes, there is more than just one kind) are responsible for reproduction, building up the uterine wall for the menstrual cycle, stimulating the growth of the egg follicle, and developing breast tissue. Estrogen is released during the follicular phase of your cycle and it helps you feel energetic and feminine. In their 40s and 50s, most women notice a significant drop in estrogen as they enter perimenopause

If you've been experiencing symptoms of a hormone imbalance, such as fatigue, trouble sleeping, low libido, stubborn weight, digestive issues, or PMS, you are not alone. Many women struggle with hormonal imbalances. There is plenty that can be done to naturally balance your hormones so you can feel good again. One place to start is with your diet. There are lots of foods that you can include to provide your body with the nutrients needed for healthy hormone production

Painful period cramps are something many women struggle with (along with PMS ). As a holistic nutritionist, I've been able to share some natural period cramp remedies with my clients to them alleviate period pain altogether. If you are dealing with period pain, camping, achy pain radiating from your lower back down your legs, fatigue, nausea, lower back pain or headaches, there is plenty that can be done naturally to help ease your symptoms without having to reach for Mido

Progesterone is one hormone that we like nice and high. It’s the hormone that helps us feel cool, calm, and well-balanced. It is released when you ovulate and prepares the uterus to receive and sustain fertilized eggs. When it is at optimal levels, it helps you sleep well, have stable moods, have little-to-no PMS, and feel great overall. When progesterone is low, it can lead to a variety of unwanted symptoms. 10 Signs You Have Low Progesterone Low libido, Weight gain PMS Heav

It's the time of the month again, and you're dreading it. Whether you've got stomach cramps, bloating, cravings, or mood swings, this...

Have you been thinking about trying to detox? One of the biggest reasons that people look to detox involves toxins. We’re all exposed to...

When you are travelling, it can sometimes be hard to stay focused on your wellness goals. Healthy food options while travelling may be...

Hormones and weight gain are like peanut butter and jelly, right? Well, not exactly but our hormones do play a large role in our weight management. We're often led to believe that losing weight is solely about calories in versus calories out. That doesn't always tell the full story, especially if your hormones aren't balanced. Your hormones can play a huge role in helping or hindering your weight loss efforts. They can affect everything from your appetite to where you’re mos

Feeling tired, anxious, bloated, or just not like yourself?  If you're a woman in your 40s or 50s navigating perimenopause, these...

Do you struggle with breast tenderness, headaches, or irritability before your period? Do you have endometriosis or fibroids? Are you dealing with heavy or irregular periods, moodiness or brain fog? If this sounds like you, you may be dealing with estrogen dominance. Here is what estrogen actually does, what happens when it gets out of balance, and seven practical ways to support your body in clearing excess estrogen naturally. What Does Estrogen Do For You? Estrogen is an

Do you feel bloated, crampy, or just plain uncomfortable around the middle of your cycle?  If you answered yes, you're not alone. Ovulation bloating  and cramping during ovulation  are incredibly common symptoms I hear about from clients all the time. While they’re typically not serious, they can still throw off your day and leave you feeling sluggish, heavy, and frustrated. The good news? There’s a lot you can do to feel better. From nutrition tweaks and cycle tracking to si

I get a lot of questions from people who want to know what the DUTCH hormone test is. So I thought a blog on it would be helpful. I use the DUTCH test for hormones in my practice to help identify the root cause of hormone imbalances. Many of the women that I work with come to me feeling overwhelmed with trying to take care of family and work, all while not feeling their best. They are dealing with many of the common symptoms of a hormone imbalance, such as heavy/painful peri

What you eat can have a big impact on your hormonal health. In this 7-day meal plan, I share easy breakfast, lunch, and dinner...

Meal planning is a great way to set yourself up for success and to allow yourself to stick to your goals throughout the week. Sticking to...