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Simply Nourished Nutrition

Growing Simple Habits for Sustainable Health

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The Kitchen

vegetables

  • artichokes
  • Brussels sprouts
  • celery root
  • collards
  • dandelion
  • kimchi
  • mushrooms
  • nettles
  • purple cabbage
  • radish
  • sea vegetables

spices

  • bee pollen
  • bitters
  • cinnamon
  • ginger
  • turmeric

nuts + seeds

  • cacao
  • flax seed
  • milk thistle
  • sesame seeds

fruits

  • lemons
  • pomegranate

drinks

  • cocktails

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Daily Inspiration

as I wind down my week, I am singing the praises o as I wind down my week, I am singing the praises of Chamomile tea • Chamomile is an herb that has been used for centuries for its healing properties, treating everything from sleep and anxiety to digestive issues, skin conditions, and inflammation for centuries • chamomile may help sleepiness by suppressing the central nervous system and providing a sedative-like effect • try brewing a cup before bed as part of your bedtime routine and enjoy the calming effects as you wind down your day and welcome your weekend
when you only implement cardio into your fitness r when you only implement cardio into your fitness routine, estrogen dominance can be exacerbated because too much cardio can spike cortisol • so instead of spending all day on the treadmill, try flipping the ratio of your resistance training and cardio [striving for 2:1 resistance to cardio] • this switch will not only support your cortisol levels, but it will also support the balance between progesterone and estrogen which targets stress, weight retention [specifically belly fat]- and unlocks your sanity. 💪🏼🔐
waking up at 2 am is absolutely the worst. you’r waking up at 2 am is absolutely the worst. you’re sitting there with your brain spinning with all the ideas and all the energy that you wished you had midday, am I right? • this is typically a sign of hormone imbalance. now there are some things you can do to mitigate that infamous 2 am wake up call and it starts by you getting enough magnesium. • Magnesium plays a huge role in the production of sex hormones- specifically progesterone, so getting enough magnesium is paramount to optimal sleep. • the second thing you want to do is support progesterone. Progesterone plays a huge role in keeping you asleep because it mitigates the impact of cortisol on your body. in blunting cortisol’s impact, it keeps you asleep all night long. • so either checking on your progesterone levels or supporting your progesterone with stress reduction, you could consider an herb like Vitex, or even progesterone repletion, especially if your progesterone is low. • the third thing you need to do is go to bed at the same time every night. this is going to optimize your release of hormones, specifically sex hormones, so that your body is not trying to keep up with you based on your inconsistent schedule. • I am so confident that you can kick this 2 am wake up to the curb- it starts with your hormones.
reasons for not pursuing medical or wellness care reasons for not pursuing medical or wellness care are nuanced and varied, but consistency [including regular visits to the clinic] is essential to your health- especially after the age of 40 • I am committed to keeping your gorgeous body at goddess status, so if you have questions regarding nutrition, wellness, or something else, I'm here to be a resource. • send me your questions via DM, by replying to my story, or drop them in the comments below!
when looking at hormone balance [or imbalance], we when looking at hormone balance [or imbalance], weight gain, energy and digestion, balancing your blood sugar is a huge piece of the puzzle. • the wonderful aspect of blood sugar balance is that you can actually track it and monitor the data! • if you want to see what impact blood sugar has on you, consider testing your blood sugar first thing in the morning. you can use a generic glucometer [found at your local pharmacy], a keto mojo [if you want to test ketones + blood sugar], or a continuous blood glucose monitor like Levels • optimal fasting blood sugar range is 72-85 mg / dL. if your blood sugar is not optimal, here is an idea you can implement to stabilize your blood sugar starting today: • work on the order in which you eat your food. P before C [protein before carb] every meal when possible - even snacks! this can anchor your blood sugar by up to 30%. • when your blood sugar is more stable, other habit changes can begin to feel easier because you are starting at the source!
this Sunday, I challenge you to take the opportuni this Sunday, I challenge you to take the opportunity to train your beautiful body for optimal sleep by engaging in one simple task • ready? set, go...! • swap a screen for a book [or use blue light blocking glasses] • why? because sleep happens to be your most powerful [free] aid to adrenal repair!
sometimes we get so carried away doing and achievi sometimes we get so carried away doing and achieving that we forget about the important, the simple, the [playful!] art of resting • one tried-and-true way to infuse some rest and peace into my day is by journaling. expressing what is on my mind and leaving it on the paper frees up so much of my day to just. be. present. • staring at a blank page? here's a prompt to get you started: • what are two words that you would use to describe how you feel in your body right now?
cinnamon is the ultimate blood sugar stabilizer. cinnamon is the ultimate blood sugar stabilizer. • so much so that it is currently being tried as a potential anti-diabetic treatments. how on earth does that work? • cinnamon promotes the creation of insulin, which helps keep sugar out of the blood stream and into the body’s cells to be used as energy • cinnamon also has some anti-inflammatory and anti-oxidant properties that make it an ideal treatment for systemic inflammation [especially when paired with other inflammation superstars like turmeric] • cinnamon also increases the production of anti-inflammatory proteins and targets free-radicals that are associated with inflammation. • need some cinn-spiration for how to incorporate this magical food into your diet? try adding it to your coffee // tea, sprinkling some into your smoothies, or adding it to any baked good you make!
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