Daily

Your cycle is going to start next week or you are

Your cycle is going to start next week or you are officially perimenopausal and you can’t get to sleep, stay asleep or both. Now what? 🤷🏻‍♀️⠀
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Insomnia is frustrating AF, especially when you probably were sleeping pretty well up until a certain age. ⠀
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There are a few reasons you suddenly can’t sleep. Hormone swings affect your neurotransmitters like GABA or serotonin. ⠀
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Melatonin also declines with age and is affected by high estrogen, cortisol and inflammation. ⠀
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Plus, whether it’s PMS you’re feeling or perimenopause, both leave you prey to more intense cravings for evening indulgences like alcohol or sugar.⠀
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So, sorry love, but the first step is to ditch the alcohol in the evening. This in and of itself is going to be a game changer⠀
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Then go one step further and limit sugar and caffeine throughout the day. Oscillating cortisol and blood sugar levels wreak havoc on sleep. ⠀
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Need some extra sedation? [Don’t we all?] ⠀
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Rotate calming support like tulsi [holy basil] tea during the day and passionflower at night. ⠀
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Passionflower is nature’s xanax without the side effects. ⠀
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And finally talk to your practitioner about your levels of progesterone [both testing and dosing]. Low progesterone levels in relation to estrogen will keep you up for DAYZZZ. ⠀
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Share the love // tag a friend // repost and let me know if you like being a hormone imbalance detective. ⠀
•.⠀
P.s registration is now open for The Table // we will spend the next 3 months exploring the exact regimen to put you to sleep and keep you there via hormone balance // link in bio⠀
⠀
#simplynourishednutrition #nutritionist #nutritioncoach #wellnesscoach #denvernutritionist #Health #Nutrition #GetHealthy #HealthyLife #HealthTalk #CleanEating #colorado #denver #denverfitness #5280health #simplynourishedlife #303fitness #wellnessjourney #healthylifestyle #healthyliving #hormonebalance #hormoneimbalance #thetable #snthetable #insomnia #teamnosleep #insomniac #hormonalinsomnia

oh, to be poolside in paradise again. ⠀ •⠀ I

oh, to be poolside in paradise again. ⠀
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I have started to at least go back and forth from the mountains again #thankgoodness⠀
•⠀
hopeful for little weekend getaways on the horizon I’ve updated my travel packing list and wanted to share it with you all as well⠀
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it starts off with my personal staples but leaves a few blank lines for you to personalize as you'd like⠀
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Wherever you go and whatever you end up doing this summer, promise me this… Inhale peace and exhale pent up quarantine stress.⠀
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Ok, now off you go! Get the list at the link in our bio.⠀
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#simplynourishednutrition #nutritionist #nutritioncoach #wellnesscoach #denvernutritionist #Health #EatClean #FitFood #GlutenFree #HealthyEating #HealthyRecipes #Nutrition #GetHealthy #HealthyLife #HealthTalk #IQuitSugar #CleanEating #colorado #denver #denverfitness #5280health #simplynourishedlife #303fitness #wellnessjourney #healthylifestyle #healthyliving #summertravel #travellist #packinglist

You had clear skin and now you’re in your 40’s

You had clear skin and now you’re in your 40’s breaking out...again. What the…?⠀
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Acne is primarily due primarily to hormone fluctuations. 🤔⠀
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For a lot of women, the layer of cells that make androgens, like testosterone, change during these hormone fluctuations spurring levels of the more potent androgens that bind to receptors in your skin and *poof* you break out. ⠀
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Your jawline and chin especially have a lot of 5a-reductase so women often break out there. ⠀
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Is there a magic pill? No. ⠀
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But treatment starts with testing androgens and 5a-reductase hormones like DHT. If DHT is high, the herb saw palmetto is a game changer. It’s nature’s version of Spironolactone. ⠀
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Topically, make sure to buy legitimately clean skin care products not products that say “green” with flowers on the packaging to fool you. And clean your makeup brushes regularly. ⠀
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Share the love // tag a friend // repost and let me know if you like being a hormone imbalance detective thus far. ⠀
•.⠀
P.s registration is now open for The Table // we will spend the next 3 months exploring the exact regimen to clear up your skin via hormone balance // link in bio.⠀
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#simplynourishednutrition #nutritionist #nutritioncoach #wellnesscoach #denvernutritionist #Health #Nutrition #GetHealthy #HealthyLife #HealthTalk #CleanEating #colorado #denver #denverfitness #5280health #simplynourishedlife #303fitness #wellnessjourney #healthylifestyle #healthyliving #hormonebalance #hormoneimbalance #hormonalacne #acne #latelifeacne #adultacne #thetable #snthetable

I’m beaming with excitement to bring you an IRL

I’m beaming with excitement to bring you an IRL [in real life] workshop [*finally!*] in August. It’s high time we disconnect from our computer screens and connect in-person to explore ways to heal from cell to soul. ⠀
• ⠀
Join me on August 27 at 4:00 PM out in the countryside of Colorado for an immersive experience to explore how to rebound with resilience by giving your body the nutrition it needs and self-care steps to feel your best each day. ⠀
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I will dig into the architecture of resilient energy, highlighting the most therapeutic energizing food in this in-person workshop. ⠀
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Even more importantly, I’m thrilled to have partnered with @yoga_effect and all profits will support Yoga Effect. ⠀
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Preregister at the link in our bio.⠀
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#simplynourishednutrition #nutritionist #nutritioncoach #wellnesscoach #denvernutritionist #Health #EatClean #FitFood #GlutenFree #HealthyEating #HealthyRecipes #Nutrition #GetHealthy #HealthyLife #HealthTalk #colorado #denver #5280eats #denverfoodie #denverfitness #5280health #simplynourishedlife #303fitness #wellnessjourney #healthylifestyle #healthyliving #yogaretreat #yogaworkshop #yogi #yogaeffect

Have your periods suddenly become heavier? ⠀ •

Have your periods suddenly become heavier? ⠀
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Not only do hormone fluctuations create more irregular cycles but it's not uncommon to see them get heavier, clottier [not a word but you know what I mean] and last longer. ⠀
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Some geeky background 🤓: you make the hormone progesterone after ovulation. So, no ovulation? No progesterone. 😞⠀
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Progesterone does many things but one of it’s main roles is to counterbalance estrogen. 🤓⠀
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Estrogen helps to grow the lining of your uterus while progesterone helps to keep this growth in check.⠀
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But, if you have little to no progesterone month after month, the lining grows THICK, then when your cycle starts, you see the thickness “on the other side.”⠀
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If your periods have become longer and/or much heavier, it’s time to get your hormones checked. ⠀
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Ensuring you have enough progesterone by either using herbal support or progesterone replacement will help with this tremendously. You will also decrease the risk of future complications from high levels of unchecked estrogen. ⠀
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Share the love // tag a friend // repost and let me know if you like being a hormone imbalance detective thus far. ⠀
•.⠀
P.s registration is now open for The Table // we will spend the next 3 months exploring ways to eat, live and be to preserve precious progesterone and keep estrogen in check // link in bio⠀
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#simplynourishednutrition #nutritionist #nutritioncoach #wellnesscoach #denvernutritionist #Health #Nutrition #GetHealthy #HealthyLife #HealthTalk #CleanEating #colorado #denver #denverfitness #5280health #simplynourishedlife #303fitness #wellnessjourney #healthylifestyle #healthyliving #hormonebalance #hormoneimbalance #thetable #snthetable

I don’t know about you but I grew up living [and

I don’t know about you but I grew up living [and fully believing] the story that selflessness was the ultimate source of service.⠀
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I’m going to be honest with you. I’ve changed the script.⠀
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Selflessness is no longer what I strive for. Why? I’ve swapped it for self-fullness. I’ve started to define what my needs are and pursue them.⠀
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In doing so I’ve become a better version of myself and by default, I’ve had a much bigger and more positive impact on those around me.⠀
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When I used to deny my needs in the name of selflessness it was a tiny energy drain, a slow death that would only later show up as anxiety. ⠀
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And let’s be real. Anxiety is contagious.⠀
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No more. ⠀
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This shift certainly wasn’t overnight.⠀
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And often I have to pretend to be confident about pursuing my needs first before it feels comfortable [or even the default] but when I do? It’s the ultimate form of freedom.⠀
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Here’s my challenge to you: make a list of your needs. Go on! Do it! ⠀
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This isn’t you being needy. This is you being your best self. A MORE impactful self to those around you. We only become needy when our needs AREN’T met. ⠀
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Then, daily // moment by moment // lean into those needs. Defend them. And be proud of pursuing them. ⠀
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And just like that... you’ll tap into another dimension of your being. One that honors the deepest desires of your heart.⠀
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After all the blueprints of heaven lie deep within the desires of a woman’s heart.⠀
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To your need-driven freedom,⠀
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Ellie ⠀
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#simplynourishednutrition #nutritionist #nutritioncoach #wellnesscoach #denvernutritionist #Health #EatClean #FitFood #GlutenFree #HealthyEating #HealthyRecipes #Nutrition #GetHealthy #HealthyLife #HealthTalk #IQuitSugar #CleanEating #colorado #denver #denverfitness #5280health #simplynourishedlife #303fitness #wellnessjourney #healthylifestyle #healthyliving

Noticing hot flashes and night sweats? Yeah. Who t

Noticing hot flashes and night sweats? Yeah. Who the heck designed those? 🤬⠀
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Hot flashes are known as vasomotor symptoms. The theory behind them is a combination of estrogen withdrawal coupled with elevated norepinephrine. ⠀
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“Are you overscheduled?” Is the first question I ask women with vasomotor symptoms. [Because let’s be real… asking if someone is stressed only causes more stress am I right?]⠀
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The most herb I use for women [overscheduled or not] is black cohosh. ⠀
•⠀
If the answer was YES to overscheduled, the it’s mybe even more impactful to address HPA axis [adrenal] support and calming mindful activities like breathing, yoga, acupuncture, meditation or journaling. ⠀
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Turns out stress reduction [I mean addressing your over-scheduled schedule, is the top antidote to vasomotor symptoms - not HRT or herbs. Mic drop].⠀
•⠀
Share the love // tag a friend // repost and let me know if you like being a hormone imbalance detective thus far. ⠀
⠀
P.s registration is now open for The Table // we will spend the next 3 months exploring the exact regimen to keep your night sweats at bay, unlocking your calm, cool, and collected selve via hormone balance // link in bio⠀
⠀
#simplynourishednutrition #nutritionist #nutritioncoach #wellnesscoach #denvernutritionist #Health #Nutrition #GetHealthy #HealthyLife #HealthTalk #CleanEating #colorado #denver #denverfitness #5280health #simplynourishedlife #303fitness #wellnessjourney #healthylifestyle #healthyliving #hotflashes #nightsweats #menopause #womenshealth #hormonebalance #hormoneimbalance #thetable #snthetable

Happy Fourth of July, lovelies! ⠀ • ⠀ These

Happy Fourth of July, lovelies! ⠀
• ⠀
These festive fruit kababs from @reneerealty have us so inspired and in the mood to celebrate! 🇺🇸⠀
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What side dish are you bringing to the party today?⠀
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#simplynourishednutrition #nutritionist #nutritioncoach #wellnesscoach #denvernutritionist #Health #EatClean #FitFood #HealthyEating #Nutrition #GetHealthy #HealthyLife #HealthTalk #IQuitSugar #CleanEating #colorado #denver #denverfoodie #denverfitness #5280health #simplynourishedlife #303fitness #wellnessjourney #healthylifestyle #healthyliving #watermelonrecipe #superfood #fourthofjulyrecipe #fourthofjulykabobs #fruitkabobs

Why does anxiety skyrocket the week before your cy

Why does anxiety skyrocket the week before your cycle? 🤔⠀
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Anxiety in women often precipitates during times of hormonal fluctuation, including puberty, premenstration, pregnancy or postpartum, and of course the menopausal transition.⠀
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The menopausal transition may be a time of increased stress, as women experience a life transition accompanied by physical symptoms such as hot flashes and insomnia. Double whammy. ⠀
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High or low fluctuating estrogen coupled with low progesterone affects your serotonin levels which is part of the equation but don’t let that feel overwhelming [or out of your control]⠀
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There. Is. So. Much. You. Can. Do!⠀
•⠀
First, get your hormones tested. Don’t be a martyr. Seek professional and functional support so that you can see exactly what is going on deep within your biochemistry. When you do, be sure to check your progesterone levels. [Oral progesterone supports GABA [calming neurotransmitter] the most.] ⠀
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Next, bring in some naturally calming internal support including, passionflower, magnesium, lavender, and adaptogenic tea like Tulsi [Holy Basil].⠀
•⠀
And couple the internal support with external love. Phone a friend, eat [consistently], use a weighted blanket, pet your dog, do a 5 min calming meditation, go for a walk, ground yourself, journal, say affirmations like, “I am in control. This feeling is temporary.” ⠀
•⠀
Get regular massages, acupuncture and/or chiropractic to keep your nervous system in check! ⠀
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Share the love // tag a friend // repost and let me know if you like being a hormone imbalance detective thus far. ⠀
•.⠀
P.s registration is now open for The Table // we will spend the next 3 months exploring ways to soothe anxiety at the root - instead of covering it up or normalizing it // link in bio⠀
⠀
#simplynourishednutrition #nutritionist #nutritioncoach #wellnesscoach #denvernutritionist #Health #Nutrition #GetHealthy #HealthyLife #HealthTalk #CleanEating #colorado #denver #denverfitness #5280health #simplynourishedlife #303fitness #wellnessjourney #healthylifestyle #healthyliving #anxiety#hormonebalance #hormoneimbalance #thetable #snthetable

Have you noticed your hair is thinning as you age?

Have you noticed your hair is thinning as you age? Yeah. Not cool but very common as our hormones begin to fluctuate. ⠀
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There are so many reasons for thinning hair! And no you don’t need to simply buy a fancier shampoo or conditioner or ___________ [fill in the blank]. Let’s explore.⠀
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Here is what you want to look into: ⠀
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Low estrogen, low thyroid, high testosterone, low iron, high cortisol and autoimmune Alopecia are all common causes. ⠀
•⠀
So, get your full thyroid checked plus run your iron markers in your blood. ⠀
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Test your estrogen [particularly estradiol] because low levels are associated with hair loss [think thick full hair while pregnant, then hair loss post-delivery! ⠀
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Stress and subsequently high cortisol levels are known to greatly disrupt the hair growth cycle and in some cases, stop it. ⠀
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The “resting phase” of hair growth lasts about 3 months. So don’t be discouraged if your efforts don’t pay off overnight. ⠀
•⠀
Investing time into decreasing cortisol [and supporting adrenals] while also repleting thyroid and iron are worth your time. Not only will you see that beautiful head of hair, but other aspects of hormone balance will click back into gear. ⠀
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Thinning hair is but a superficial manifestation of deeper imbalances that you absolutely have the capacity to correct. You are not just “getting older.” I promise. ⠀
• ⠀
Oh and just because I can’t help myself, DO read labels. Shampoo, conditioner, hair spray, gels, foams, powders… etc are full of chemicals that might react with your hair follicles! Consider switching to a healthier product. Look at the EWG Skin Deep database for some direction or just ask! I have a few ideas up my sleeve I’d be happy to share with you if you’re interested. ⠀
•⠀
Share the love // tag a friend // repost and let me know if you like being a hormone imbalance detective thus far. ⠀
•.⠀
P.s registration is now open for The Table // we will spend the next 3 months exploring ways keep that luxurious mane intact [via hormone balance of course] // link in bio⠀
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#simplynourishednutrition #hormonebalance #hormoneimbalance #thetable #snthetable #hairloss #hairthinning #thinninghair #femalehairloss

A simple Pinterest search of "Independence Day rec

A simple Pinterest search of "Independence Day recipes" has a plethora of results with cream cheese as a main ingredient.
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Savory, creamy, and the perfect pop of white for American flag dishes, it's almost a staple for the Fourth of July.
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For a healthier version of these indulgent dishes, try swapping out the well known Philadelphia cream cheese for @kitehillfoods cream cheese alternative.
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Velvety smooth, with a rich, subtly tangy and sweet flavor, Kite Hill's cream cheese alternative is Non-GMO, Dairy-Free, Soy-Free, Gluten-Free, with no
artificial preservatives and no added sugar.
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Dig in!

#simplynourishednutrition #nutritionist #nutritioncoach #wellnesscoach #denvernutritionist #Health #EatClean #FitFood #HealthyEating #HealthyRecipes #Nutrition #GetHealthy #HealthyLife #HealthTalk #CleanEating #colorado #denver #5280health #simplynourishedlife #wellnessjourney #healthylifestyle #healthyliving #healthysubstitutes #creamcheeserecipes #creamcheesealternative #independencedayrecipes #fourthofjulyrecipes #healthyfourthofjuly

Are you noticing as you age your joints hurt more?

Are you noticing as you age your joints hurt more? Why did you develop frozen shoulder? Is it arthritis? ⠀
•⠀
Joint pain is common in perimenopause and menopause. There are a few reasons but the decline of estrogen is a big one. ⠀
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Estrogen helps joint hydration and lubrication. ⠀
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You want your muscles and tendons to be flexible, not stiff and dry. As your levels of estrogen fall, your joints, muscles and tendons become painful, achy and sore. ⠀
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The form of estrogen called estradiol also helps reduce inflammation at healthy levels. As it declines, pro-inflammatory cytokines are left unchecked increasing the pain and irritation. ⠀
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Other reasons include high or low cortisol [compounded with low estrogen] or low thyroid. Get both of those tested! ⠀
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While you’re at it, check vitamin D levels and consider trace mineral drops. ⠀
•⠀
Consider trying a quality sourced collagen powder or bone broth to make sure the joints have the nutrients they need to thrive. ⠀
•⠀
Double your intake of fish or [fish oil] if you consume animal products. ⠀
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And hydrate. There is a lot of fluid in and around your muscles and joints! ⠀
*⠀
Externally, treat the achni-ness with acupuncture, massage and chiropractic body work to keep things moving and healthy! ⠀
•⠀
Share the love // tag a friend // repost and let me know if you like being a hormone imbalance detective thus far. ⠀
•.⠀
P.s registration is now open for The Table // we will spend the next 3 months exploring ways to keep healthy estrogen levels up to reduce inflammation while also flooding your body with anti-inflammatory love… hello mobility! // link in bio⠀
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#simplynourishednutrition #nutritionist #nutritioncoach #wellnesscoach #denvernutritionist #Health #Nutrition #GetHealthy #HealthyLife #HealthTalk #CleanEating #colorado #denver #denverfitness #5280health #simplynourishedlife #303fitness #wellnessjourney #healthylifestyle #healthyliving #achyjoints #hormonebalance #hormoneimbalance #thetable #snthetable

Pomegranates are PERFECT for this weekend's festiv

Pomegranates are PERFECT for this weekend's festivities–look at that pop of color, will you?!
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These juicy fruits are begging you to incorporate them into your summer dishes with their bright color but more importantly their explosion of flavor - wrought with function!
•
Function? Yes, FUNCTION! Pomegranates boast bundles of fiber - hello 💩 // protective vitamin C - hello internal sunscreen and of course phytochemical that keep you protected while out and about on hot summer days.
•
Swipe for an eye-catchy red, white and blue side dish Saturday with Dr. Axe's beet and pomegranate salad–find the recipe and dig into more benefits of pomegranates at the link in our bio.

#simplynourishednutrition #nutritionist #nutritioncoach #wellnesscoach #denvernutritionist #Health #EatClean #FitFood #HealthyEating #Nutrition #GetHealthy #HealthyLife #HealthTalk #IQuitSugar #CleanEating #colorado #denver #denverfoodie #denverfitness #5280health #simplynourishedlife #303fitness #wellnessjourney #healthylifestyle #healthyliving #pomseeds #pomegranate #superfood #fourthofjulyrecipe #fourthofjulysalad

Summer is finally [FINALLY] here and it feels like

Summer is finally [FINALLY] here and it feels like it. Hot days followed by those easy summer evenings amenable to late night walks and soirees [with up to 5 socially distant friends of course].
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As we savor these sweet summer days, I’ve stitched together a list of some of my favorite things [I know how much you love these].
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Here is a collection of things I’m listening to, reading, using on the daily and of course eating [you know me too well by now not to expect a few delicacies!] Read more about them at the link in our bio.
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A few of the items are gems we will be exploring in further detail in the upcoming session of my online membership The Table. The next 3 months are devoted to striking hormone balance. “Ain’t nobody got time for mood swings, PMS and low libido,” It’s summer after all!

#simplynourishednutrition #nutritionist #nutritioncoach #wellnesscoach #denvernutritionist #Health #EatClean #FitFood #HealthyEating #HealthyRecipes #Nutrition #GetHealthy #HealthyLife #HealthTalk #CleanEating #colorado #denver #5280health #simplynourishedlife #303fitness #wellnessjourney #healthylifestyle #healthyliving #latestfinds #monthlyfinds #latestgreatest #favoritefinds #summer #summerselfcare

We love this tasty dill salmon recipe from @saltan

We love this tasty dill salmon recipe from @saltandlavender–and your inflammation defense will love it too!⠀
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Did you know that fighting for a healthy balance between omega-6 and healthy omega-3 fatty acids through food and supplements like fish oil can help fight inflammation?⠀
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Omega 3 fats form the precursors to our top anti-inflammatory eicosanoids. Conversely, omega-6 fats form the precursors for inflammatory eicosanoids, which are an integral part of the inflammatory response.⠀
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Check out my article on inflammation and what to do about it at the link in our bio, and visit @saltandlavender's blog for the tasty, beneficial recipe. ⠀
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#simplynourishednutrition #nutritionist #nutritioncoach #wellnesscoach #denvernutritionist #Health #Nutrition #GetHealthy #HealthyLife #HealthTalk #CleanEating #colorado #denver #denverfitness #5280health #simplynourishedlife #303fitness #wellnessjourney #healthylifestyle #healthyliving #inflammation #antiinflammatory #omega6 #fishoil #omega3

Have you ever tried the unsung hero, celery ROOT?⠀
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It’s the unsung hero that gets no fame as it’s “older brother” – celery STALK claims the fame. ⠀
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Between it’s digestive and adrenal supporting love, celeriac deserves a spot in your refrigerator and plate.⠀
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Meet, and fall in love with, celery root at the link in our bio.⠀
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#simplynourishednutrition #nutritionist #nutritioncoach #wellnesscoach #denvernutritionist #Health #EatClean #FitFood #HealthyEating #Nutrition #GetHealthy #HealthyLife #HealthTalk #IQuitSugar #CleanEating #colorado #denver #5280eats #denverfoodie #denverfitness #5280health #simplynourishedlife #303fitness #wellnessjourney #healthylifestyle #ingredienthighlight #celeryroot #celery #digestivehealth #adrenalsupport

You guys, 2020 has been a stressful one. ⠀
• ⠀
A few friendly reminders to help manage it all internally:⠀
• ⠀
Fight [and I do mean fight] every day to pause [even briefly] 3-5 times and just check in. Notice what’s happening around you, maybe jot down something you’re grateful for and breathe. One pause could be in the morning and another in the evening. There’s 2 right there. 3-5 a day makes a world of difference on a deep biological level.⠀
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Every time you are asked how you are doing this week I dare you to say “balanced” not busy. You might have to hear yourself say it before you actually feel it. And your response will not only surprise the person who asked you but you might just inspire them to pursue a balanced pause themselves.⠀
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And finally each and every day make a list [because we all love lists] of what does not have to happen today. Relish in the margins. And don’t commit just because you have time. Time is your most precious entity. Guard it with fierce commitment.⠀
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Read more about the impact of stress and how to handle it at the link in our bio. ⠀
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#simplynourishednutrition #nutritionist #nutritioncoach #wellnesscoach #denvernutritionist #Health #EatClean #FitFood #GlutenFree #HealthyEating #HealthyRecipes #Nutrition #GetHealthy #HealthyLife #HealthTalk #IQuitSugar #CleanEating #colorado #denver #denverfoodie #denverfitness #5280health #simplynourishedlife #mondaymorning #wellnessjourney #healthylifestyle #healthyliving #estress #stressmanagement #bebalanced

Is anyone else SO ready to see things and go place

Is anyone else SO ready to see things and go places again and EXPAND?⠀
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I remain cautious in my travel but I HAVE started to go back and forth from the mountains again. ⠀
• ⠀
These little weekend getaways have me dusting off my travel packing list. ⠀
• ⠀
I thought I'd share it with you as well! Enjoy as a gift from me at the link in our bio.⠀
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#simplynourishednutrition #nutritionist #nutritioncoach #wellnesscoach #denvernutritionist #Health #EatClean #FitFood #GlutenFree #HealthyEating #HealthyRecipes #Nutrition #GetHealthy #HealthyLife #HealthTalk #IQuitSugar #CleanEating #colorado #denver #denverfitness #5280health #simplynourishedlife #303fitness #wellnessjourney #healthylifestyle #healthyliving #easymeals #summermeals #snackstogo #freedownload

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