Plate and Canvas

Postpartum Digestive Issues: Why Symptoms Don’t Go Away and What to Do

Tue, 24 Feb 2026 18:36:30 GMT

If your digestion hasn’t felt the same since having a baby, you’re not imagining it.

We regularly work with women months (or even years) postpartum who expected things to go back to normal, but are still dealing with:

Bloating that doesn’t match what they eat
Constipation or irregular bowel movements
Acid reflux or nausea
A gut that feels more sensitive or unpredictable

In the early weeks after birth, some digestive changes are expected.

But if your symptoms haven’t gone away, or they keep coming back, there’s a reason.

In this blog post we’ll cover:

The four main reasons postpartum digestive issues happen
Which symptoms are normal, which aren’t, and a typical postpartum timeline
The two tests we recommend
How we support postpartum digestion naturally

What Most Women Are Told

Most women are told their symptoms are due to hormones, stress, or just part of recovery.

So they try adding more fiber, taking probiotics or magnesium, or cutting out certain foods.

Sometimes that helps.

Often it doesn’t.

Because these approaches don’t address what’s actually driving your symptoms.

What We See in Our Practice

After working with 700+ women, we’ve found that postpartum gut issues are almost always multifactorial .

That means multiple root causes are happening at the same time.

While many factors can be involved, these are the four most common drivers we see.

1. Hormone Shifts

During pregnancy, high progesterone slows digestion (this is why constipation and reflux are common).

After delivery, estrogen and progesterone drop abruptly , and that sudden shift can disrupt gut rhythm, stool consistency, and sensitivity.

Breastfeeding, sleep loss, and stress create even more disruption via the gut–brain connection.

This can make digestion more reactive or unpredictable, even if your diet hasn’t changed much.

2. Microbiome Disruption (A Big One)

Pregnancy, labor, antibiotics, and stress all shift the gut microbiome.

We often see postpartum women with:

Reduced “good” commensal gut bacteria
Overgrowth of gas-producing and/or inflammatory gut bacteria
Increased gut inflammation
Low levels of digestive enzymes

These imbalances can drive bloating, acid reflux, heartburn, upset stomach, constipation, or loose stools, especially if you had gut issues before pregnancy.

3. Pelvic Floor Changes (Even If You Had a “Normal” Delivery)

Your pelvic floor plays a huge role in bowel function, not just bladder control.

After pregnancy and delivery, these muscles may be weak, tight, or poorly coordinated. Nerves involved in bowel function can also be affected.

This can lead to constipation, incomplete emptying, urgency, or a feeling of being “blocked,” even if your delivery was uncomplicated.

4. C-Section and Pain Med Side Effects

If you had a C-section, anesthesia can slow gut movement, pain medications can worsen constipation, and surgery changes abdominal pressure and coordination.

These effects are common early on, but in some cases they continue longer than expected without targeted support.

What’s Normal Postpartum (and What’s Not)

In the first 2-6 weeks postpartum, it’s common to experience changes in digestion.

This can include:

Delayed bowel movements
Constipation or straining
Gas and bloating
Loose stools or urgency
Mild hemorrhoids
Discomfort with bowel movements

These symptoms should gradually improve as your body heals, and typically shouldn't last for more than six weeks.

If you're still experiencing symptoms months after giving birth, it’s a sign to look deeper.

We commonly see these patterns in women who benefit from functional medicine support:

Constipation that persists for months
Bloating that feels disproportionate to what you’re eating
Stomach discomfort that fluctuates without a clear trigger
Alternating constipation and loose stools
Feeling like your digestion never returned to pre-pregnancy baseline
Symptoms that improve temporarily, then come back again

At that point, your body isn’t just recovering. It’s stuck.

What to Do If Your Symptoms Aren’t Improving

Because postpartum gut issues are often multifactorial, guessing rarely works.

One of the biggest frustrations we hear from postpartum women is that they feel like they’ve already tried everything — more fiber, probiotics, magnesium, or cutting out certain foods.

Sometimes this helps, but the improvements don’t last.

Because without understanding what’s driving your symptoms, it becomes trial and error.

Rather than guessing, we use comprehensive bloodwork and a GI MAP stool test to understand what’s driving your symptoms.

These tests help us assess:

Gut inflammation
Bacterial or fungal overgrowth
Digestive enzyme production
Thyroid function
Nutrient status
Gut–hormone interactions

This allows us to be targeted and efficient, so you’re not eliminating foods you don’t need to eliminate or taking supplements you don’t need.

Postpartum gut issues are rarely “just part of motherhood.”

There’s almost always a root cause.

And once you know what that is, the path to healing becomes much clearer.

How We Support Postpartum Digestion (and Why It Works)

1. Targeted Nutrition

Rather than following a restrictive diet, we tailor nutrition based on your specific gut pattern.

This often includes gradually increasing fiber, supporting hydration with electrolytes, and incorporating specific nutrients or probiotic foods based on your needs.

The goal isn’t to eliminate more foods, but to support digestion in a way your body can actually tolerate.

2. Hormone and Metabolic Support

After pregnancy your body is recalibrating multiple systems at once, including hormones, thyroid function, blood sugar, and nutrient levels.

All of these directly affect digestion.

Low thyroid can slow motility. Blood sugar swings can worsen nausea, reflux, and urgent trips to the bathroom. Nutrient deficiencies can impact enzyme production and gut function.

This is why we don’t look at the gut in isolation.

3. Nervous System Support

Your gut listens to your nervous system.

Sleep deprivation, stress, and mood changes can all make digestion more sensitive or unpredictable.

Supporting the nervous system may include improving sleep quality, supporting stress resilience, and incorporating simple strategies that help regulate the gut–brain connection.

4. Pelvic Floor Support

Pelvic floor physical therapy isn’t just for bladder leaks or pain with sex.

It can also help with constipation, incomplete emptying, gas trapping, urgency and leakage by improving muscle coordination and nerve signaling.

When appropriate, we refer clients to a trusted pelvic floor physical therapist and see meaningful improvements when this is addressed alongside gut health.

Final Thoughts

Postpartum digestive issues are common, but that doesn’t mean you have to live with them.

If you’re months (or even years) postpartum and still dealing with symptoms, it’s not a failure. It’s a signal.

And with the right support, your body can move forward.

Want to Get to the Root Cause?

If you’re still dealing with digestive issues months postpartum, it may be time to look deeper.

We help clients identify what’s driving their symptoms through advanced testing and personalized care, so they’re not guessing.

�� Learn more about our Wellness Blueprint
�� Book a 20-minute discovery call to find out if it’s a good fit

�� Plate & Canvas is based in Austin, TX, and 100% virtual — supporting holistic health nationwide.

How to Increase Sperm Count Naturally: Root Causes + What to Do

Fri, 20 Feb 2026 16:44:05 GMT

Sperm count is declining.

Over the past several decades sperm counts have dropped by more than 50% , and the rate of decline has doubled since 2000.

Despite this, male fertility is still often overlooked.

About half of infertility cases involve male factors, yet evaluation and treatment tend to focus more heavily on women.

This can be frustrating, especially if you’re trying to conceive and still struggling without clear answers.

In this article, we’ll share what actually impacts sperm count and how to support it naturally.

Why Sperm Count Matters

Sperm count plays a direct role in the chances of natural conception.

For pregnancy to occur, sperm have to survive the vaginal environment, move through thick cervical mucus (the equivalent distance of 30 miles for a human!), and reach the egg.

A higher sperm count increases the likelihood that at least one sperm successfully completes that process.

But sperm count isn't just a fertility metric.

Hormones, blood sugar, inflammation, and nutrient status all influence sperm production. Fertility reflects how well your body is functioning overall.

What is a Normal Sperm Count?

Many experts consider the following ranges:

Below 15 million/mL: Low
15–40 million/mL: Normal, but may still limit fertility
40+ million/mL: More supportive of optimal fertility

A “normal” sperm count is typically defined as 15 million sperm per milliliter or higher, based on World Health Organization (WHO) reference ranges .

But the “normal” reference range is based on population averages, not ideal fertility outcomes.

Low-normal counts of 15-40 million/mL often come with weaker swimmers or odd shapes.

Aiming for at least 40 million sperm per ml of semen gives you much better odds of conceiving.

The 6 Root Causes of Low Sperm Count

1. Hormone Imbalances (Low Testosterone, High Estrogen, Thyroid Dysfunction)

Your brain and testicles communicate through a system called the HPG axis.

Here's how it works:

The hypothalamus signals the pituitary with GnRH
The pituitary releases LH (which supports testosterone production) and FSH (which supports sperm production)
The testes respond by producing testosterone and sperm

When that signaling is disrupted, sperm production can decline.

Low testosterone reduces the support needed for sperm development in Sertoli cells, which can lower sperm count.

High estrogen can also interfere with this system. High estrogen sends feedback to the brain, suppressing the signals that stimulate testosterone and sperm production.

Thyroid dysfunction also plays an important role. When thyroid function is low, sperm production can slow down significantly, even if other labs appear normal.

2. Blood Sugar Instability & Insulin Resistance

Blood sugar and insulin play a direct role in testosterone and sperm production.

When blood sugar is elevated or insulin resistance is present, testosterone can decline and oxidative stress can increase, both of which can negatively impact sperm production and sperm quality.

This can lead to:

Reduced testosterone production ( research shows 20-50% reductions)
Increased oxidative stress, which can damage sperm DNA
Impaired sperm development

3. Chronic Inflammation

Chronic inflammation can negatively impact both sperm production and quality.

Gut health can be a major contributor, influencing both inflammation and nutrient absorption:

Leaky gut allows bacterial toxins (endotoxins) into your bloodstream, which can lower sperm production via the gut-testes axis
Poor gut health impairs nutrient absorption, starving your body of important nutrients even if you eat them
Gut bacteria imbalances increase oxidative stress, decreasing sperm production and worsening sperm quality

4. Nutrient Deficiencies That Sabotage Sperm

Without key nutrients, your body can struggle to produce enough sperm.

Here are a few deficiencies we see that increase the risk of low sperm count:

5. Environmental Toxins & Endocrine Disruptors

Certain environmental exposures can interfere with sperm production by disrupting hormones or increasing oxidative stress.

Endocrine-disrupting chemicals like BPA, phthalates, and microplastics hide in plastics, food packaging, and water bottles. They mimic estrogen, confusing your HPG axis and reducing natural testosterone signals needed for sperm production.

Heat exposure also plays a role. The testes are designed to stay slightly cooler than body temperature to support sperm development. Regular exposure to heat, such as hot tubs , saunas, tight clothing, or laptops on your lap, can significantly reduce sperm production.

Phone exposure is less clear. Research on phone radiation and sperm health is mixed. Some studies suggest it may increase oxidative stress and DNA damage (from EMFs, heat, or both). A simple precaution is to carry it in a bag or back pocket, especially if it is there for long periods of time (4+ hours).

Occupational exposures can have a big impact . Regular contact with pesticides, heavy metals, solvents, or fumes can affect hormone balance and sperm quality.

6. Testosterone Therapy (TRT)

Testosterone therapy is a common but often overlooked cause of low sperm count.

When you take testosterone from an external source, your body reduces its own hormone signaling, which lowers the signals needed for sperm production.

This can lead to:

Decreased sperm count, often to very low levels
Reduced semen volume
Changes in sperm motility and shape
Testicular shrinkage over time

Fertility can sometimes recover after stopping TRT, but it takes time and is typically not immediate.

Recovery often takes 3–12 months , and sometimes longer. Longer-term use can make recovery more difficult and, in some cases, not possible.

Stop Guessing: How to Identify What Is Affecting Sperm Count

Most men trying to increase their sperm count are guessing.

We often see men who have tried supplements or diet changes for months without improvement because they aren’t targeting what is actually driving the issue.

Testing allows you to identify what is impacting sperm production so you can take a targeted approach.

We recommend starting with a semen analysis to assess:

Sperm count
Motility
Morphology

This can be done through a fertility clinic or at home. We often recommend Proov’s at-home test, which is more affordable than most clinic options, 97% accurate, and HSA/FSA eligible:

https://proovtest.com/PLATEANDCANVAS (use code PLATEANDCANVAS for 15% off)

If sperm count is low (or other abnormalities are present), the next step is evaluating potential root causes.

This may include:

Hormones: total and free testosterone, LH, FSH, estradiol, prolactin, SHBG
Metabolic health: glucose, fasting insulin, A1c
Thyroid function: TSH, free T4, free T3, reverse T3, TPO Ab, TG Ab
Nutrients: Vitamin D, zinc, vitamin A, iron
Inflammation markers: homocysteine, CRP

How to Increase Sperm Count Naturally (Step-by-Step Plan)

Improving sperm count is not about one supplement or quick fix.

Here’s how to approach it.

Want a simple plan to follow? This checklist lays out exactly what to focus on, in order.. → Download the Male Fertility Prep Checklist

Keep reading for additional guidance on how to improve sperm count.

Step 1: Stabilize Blood Sugar and Improve Metabolic Health

Blood sugar and insulin play a direct role in testosterone and sperm production.

Insulin resistance can lower testosterone and increase inflammation, both of which can impair sperm quality.

Focus on:

Building balanced meals with the right ratios of protein, healthy fats, and fiber
Strength training 3–4 times per week (muscle increases insulin sensitivity)
Prioritizing 7-8 hours of sleep per night

Intermittent fasting can be helpful for some, but it is not appropriate for everyone. In some cases it can negatively impact fertility, which is why we approach it on a case-by-case basis.

Step 2: Reduce Inflammation

Chronic inflammation can lower testosterone and reduce sperm production. It can also damage developing sperm cells and increase the likelihood of sperm death.

Focus on:

Increasing omega-3 intake and limiting excess omega-6 intake
Prioritizing antioxidant-rich foods to combat oxidative stress
Addressing gut health when indicated, as it can be a major source of inflammation

Step 3: Optimize Hormones Naturally

Sperm production depends on healthy hormone signaling. Low testosterone, elevated estrogen, or thyroid dysfunction can all affect sperm count.

Focus on:

Eating enough healthy fats and carbohydrates to support hormone production (low-fat and low-carb diets can negatively impact testosterone )
Reducing excess body fat (just a 5-10% weight loss can increase sperm count by 15-20% )
Supporting thyroid function, which is essential for both testosterone and sperm production

Step 4: Replete Key Nutrients

Your body needs specific nutrients to produce healthy sperm. Deficiencies in nutrients like zinc, selenium, and folate can limit both sperm count and quality.

Focus on:

Prioritizing nutrient-dense foods
Testing to identify deficiencies
Using targeted supplementation, rather than guessing (unnecessary supplements can disrupt nutrient balance)

Step 5: Reduce Toxin Load

Exposure to hormone-disrupting chemicals can interfere with hormone balance and sperm development.

This isn't about perfection. It's about making small changes where you can. They add up!

Focus on:

Using glass or stainless steel instead of plastic when possible
Filtering your drinking water (not all filters remove contaminants equally)
Choosing safer personal care products (focus on the highest-impact products)

How Long Does It Take to Increase Sperm Count?

Sperm production takes time.

It takes about 70–90 days to produce new sperm, which means changes you make today will not show up immediately.

Most men need at least 3 months to see improvements. In some cases, it can take longer depending on what is driving the issue.

This is why quick fixes fall short. Improving sperm count requires consistency and addressing the underlying factors.

Bringing It All Together

Improving sperm count is about creating an environment in your body that supports healthy sperm production. Hormones, metabolism, inflammation, nutrient status, and environmental exposures all play a role.

This is why many men try different strategies without seeing results. Without identifying what is actually driving the issue, it becomes guesswork.

When the underlying factors are addressed, improvements are often possible.

If you want personalized strategies, we take a root-cause, testing-based approach to help identify what is impacting your fertility and build a plan around it.

You can book a discovery call here to see if it is a good fit.

Baby Digestion: What’s Normal, What’s Hard, and How Support Can Help

Tue, 27 Jan 2026 21:03:38 GMT

By: Dr. Kristi Hammerle, Year One Wellness Physical Therapist and Certified Breastfeeding Specialist

How Digestion Changes Over the First Year

Did you know a baby’s digestive system can take 3+ months to mature?

At birth, a baby’s gastrointestinal system is fully formed but still learning how to work efficiently. The muscles and nerves that coordinate sucking, swallowing, breathing, and digestion are immature, so feeding and digestion take more effort than they will later in infancy.

One common contributor to feeding challenges is the muscle that helps keep milk in the stomach, which isn’t yet fully developed in early infancy. This can lead to spit-up, reflux, and general feeding discomfort.

At the same time, abdominal muscles are still building strength and coordination, limiting a baby’s ability to generate pressure to move gas comfortably through the intestines.

Because feeding and digestion are closely tied to early motor development, supporting these systems sooner rather than later can make a real difference.

With targeted strategies—like optimizing latch, encouraging trunk and abdominal strength, and using gentle positioning to support gas movement— babies often feed more efficiently and experience less discomfort as their systems mature.

Why Babies Struggle with Reflux/Gas

Generally, there are three most common reasons for reflux/gas issues, including

1) excessive air intake while feeding,

2) limited core control/strength

3) immature GI motility/food allergy.

Air Intake

When a baby takes in excess air during feeds, pressure builds in the stomach, making it harder for milk to stay down and for gas to move comfortably through the intestines.

This can happen when a baby loses their latch seal, struggles to coordinate sucking and swallowing, or tires during feeding

—regardless of feeding method.

Increased air intake often contributes to spit-up, frequent burping, and post-feeding discomfort rather than problems with the milk itself.

Core Control

In early infancy, the abdominal muscles are not yet strong or well-coordinated enough to help move gas efficiently through the digestive system.

Without adequate abdominal engagement, gas can become trapped, leading to straining, arching, or fussiness even when stools are soft and normal.

As babies develop better trunk control through movement and motor milestones, their ability to manage digestive pressure often improves.

Gut Motility/ Allergies

A baby’s digestive tract relies on coordinated muscular contractions to move milk, gas, and stool forward, and these patterns are still inconsistent in early infancy.

Immature motility can lead to slower stomach emptying and uneven gas movement, increasing the likelihood of reflux,

gassiness, and visible discomfort. In some babies, an immature gut lining may also be more sensitive to certain proteins, contributing to feeding intolerance or allergy-like symptoms.

For most infants, digestive discomfort improves as gut motility and nervous system regulation mature over time.

When Support Can Make a Difference

For some infants, small adjustments in feeding mechanics, body organization, and movement can decrease air intake, improve pressure management, and make digestion feel more comfortable during this early stage of development.

Sealed Latch

Supporting a deeper, more stable latch can reduce the amount of air a baby takes in during feeds, lowering gastric pressure that contributes to reflux and gas.

When feeding mechanics are more efficient, babies often fatigue less, feed more calmly, and show fewer signs of post-feeding discomfort.

Core Strength

Improving abdominal engagement and overall trunk organization helps babies generate more effective pressure for digestion and gas movement.

As strength and coordination develop, babies are often better able to tolerate feeding volumes and pass gas with less visible effort.

Supporting this area also aligns with overall motor development, making it a foundational rather than symptom-specific approach.

Gas Relief Strategies

Gentle, developmentally appropriate movement and positioning can help stimulate gut motility and support gas movement.

These strategies work by encouraging natural abdominal activation and variability in posture rather than relying on passive techniques alone.

Over time, this supports a more organized digestive rhythm and improved comfort during and after feeds.

What to Watch For/When to Schedule

If your baby regularly seems uncomfortable during or after feeds, takes in a lot of air, arches or stiffens with feeding or burping, or struggles to pass gas despite normal stools, it may be a sign that feeding mechanics or body organization are placing extra demand on an immature digestive system.

In early infancy, when feeding and movement habits are still highly adaptable, specific support can be a game changer.

At Year One Wellness, we look at how feeding, movement, and digestion work together during

the first year, helping babies feel more comfortable as their bodies continue to mature.

Reach out to us for guidance on how to help your baby be more comfortable in their bodies.

�� Learn more here

�� Book a free 15-minute discovery call to find out if it’s a good fit

�� Year One Wellness is based in Austin, TX, and offers virtual visits in Texas

Warmly,

Your PTs and OTs at Year One Wellness

Dads, Want Athletic Kids? Start Exercising Before They’re Born

Fri, 31 Oct 2025 17:34:12 GMT

Dads, your pre-baby workouts might be the best gift you ever give your kids.

A new study published in Cell Metabolism found that when male mice exercised before mating , their offspring were more athletic in adulthood.

They had greater endurance, stronger energy-producing mitochondria, and a healthier metabolism than the offspring of dads that weren’t active.

Here’s the wild part: the benefits were traced back to exercise-induced changes in the fathers’ sperm.

Exercise activated a key protein called PGC-1α, which then reshaped the sperm’s microRNAs - tiny messengers that captured the dad’s workouts as biological signals and passed them on to the next generation.

When those sperm fertilized an egg, the altered microRNAs told the embryo to build more efficient mitochondria from day one.

Seven of these microRNAs are also found in humans, and they’re higher in the sperm of trained men, suggesting there’s a good chance the same mechanism applies to people.

It’s early science, but the takeaway is clear: a father’s workouts could shape his child’s future metabolism.

Read the study here

Why This Matters

We coach a lot of moms on how to improve their fertility, pregnancy, and the health of their baby through nutrition, movement, supplementation, and lifestyle factors.

But dads matter too.

Sperm take roughly ~74 days to develop, which means you should take exercising seriously for a minimum of 3 months before conception .

What the Study Showed

Trained fathers → fitter kids

Male mice that ran for 8 weeks had offspring with better endurance, strength, and metabolic health in adulthood.

This was true even when the kids themselves weren’t active.

Proof it’s the sperm

Scientists proved the microRNAs in sperm cause the benefits.

When scientists injected microRNAs from exercised dads’ sperm into normal fertilized eggs, the offspring had the same fitness improvements.

When they blocked these microRNAs, the benefits disappeared.

This showed that the microRNAs are the key messengers passing the exercise benefits to the next generation.

Human Parallels

While this study was conducted in mice, many physiological and genetic processes are the same in humans.

Of the exercise-responsive microRNAs, 7 are found in humans and were elevated in the sperm of trained men (vs. untrained), suggesting the mechanism could operate in people.

Practical takeaways for dads-to-be

Timeline:

Start at least 3 months before trying to conceive to account for the ~74-day sperm development cycle .

This gives your training time to influence sperm microRNA.

Training mix:

Include endurance/aerobic exercise (the exercise type in this study) and add 3-4 days/week of resistance training for higher testosterone levels, better cardio-metabolic health, and improved fertility.

Lifestyle stack:

Aim for 7–8 hours of sleep, limit alcohol, avoid nicotine, and reduce heat exposure to the testes (think saunas and hot tubs).

Eat a nutrient-dense diet rich in protein, omega-3s, polyphenols, and nutrients like B vitamins, zinc, vitamin C, vitamin A, Vitamin E, vitamin D, selenium, L-carnitine, l-arginine, and CoQ10.

These habits are all linked to better sperm quality in broader research, even if not part of this specific study.

Testing:

Get bloodwork to check your hormones, inflammation, cardiometabolic markers, nutrient levels, and more.

Foundational changes go a long way—but avoid blindly supplementing nutrients like zinc without knowing your baseline, since excess can throw other minerals (like copper) off balance.

Bottom Line

If you’re planning a pregnancy, dad’s workouts count .

We already ask moms to prepare metabolically - it’s time to bring fathers into the preconception conversation .

We’re living in a time when metabolic disease has become the norm, but it doesn’t have to stay that way.

Exercise might be one of the simplest, most powerful tools a dad has to change his family’s health trajectory for generations.

That’s what real legacy looks like.

Personalized Guidance

If you’re ready for more personalized guidance, our virtual functional medicine practice is currently accepting new clients.

We’d love to help you build a plan that’s tailored to your body, your goals, and your journey.

�� Learn more about our Wellness Blueprint
�� Book a 20-minute discovery call to find out if it’s a good fit

�� Plate & Canvas is based in Austin, TX, and 100% virtual — supporting holistic health nationwide.

The Best Teas to Support Fertility Naturally

Fri, 24 Oct 2025 17:32:26 GMT

In our virtual functional medicine practice , we use herbal tea as part of a holistic plan to support our clients’ fertility.

There are just four teas I love using for fertility.

Yup, only four.

I was worried this list would feel too small, so I spent hours combing through the research to see if there were other teas we weren’t already using in our practice that could be helpful.

What I found:

Most fertility tea articles online list 10+ teas but don’t cite research to back them up.
ChatGPT? Same story - except Chat often references research studies that don’t exist (see AI hallucinations ).
Some herbs benefit fertility in capsule or extract form, but you can’t get enough of the active compounds through tea alone.

While no tea is a miracle cure, my top four teas all contain powerful compounds that are scientifically shown to support fertility.

We’ve seen them make a real impact in our clients ’ fertility journeys, and we’ve even used some ourselves on our own hormone balancing journeys.

In this article, you’ll learn:

The top four fertility-supporting teas (plus one honorable mention)
The science and research behind each tea
Safety considerations during pregnancy
Teas to avoid while trying to conceive
Key fertility factors that go beyond what’s in your mug

The Best Teas to Support Fertility Naturally

1) Green Tea

Why we love it in practice:
We use green tea regularly with clients who are trying to conceive because it’s one of the simplest ways to support fertility without adding supplements.

Its rich polyphenol content provides potent antioxidant and anti-inflammatory benefits—helping protect egg quality, improve insulin sensitivity, and support healthy ovulation.

Many women in our practice come to us needing to cut back on caffeine but struggle to go completely cold turkey. Green tea is a gentle, hormone-supporting alternative to coffee with about 30 mg of caffeine per 8-oz cup (compared to ~100 mg in coffee).

We especially love matcha for its L-theanine content, a calming amino acid that helps promote relaxation and focus without overstimulation.

Matcha ’s combination of L-theanine and caffeine is ideal for supporting energy and a healthy nervous system, which plays a major role in reproductive health.

The research:

Study 1 - Green tea improves oocyte and embryo quality by protecting reproductive cells from oxidative stress and supporting metabolic health essential for fertility.

Study 2 - Moderate tea intake (1-2 cups per day) is linked to a 27% reduced risk of infertility. Just half a cup of tea per day was associated with improved fertility!

Study 3 - Green tea reduces oxidative stress, enhances gamete quality, and supports successful fertilization and embryonic development.

Best for:

Enhancing antioxidant protection
Supporting ovarian health and egg quality
Reducing caffeine consumption while maintaining energy

Pregnancy Safety: Green tea is generally considered safe during pregnancy when consumed in moderation. Keep caffeine intake below 50 mg per day (about 1–2 cups), and always check with your healthcare provider for personalized guidance.

2) Lemon Balm Tea

Why we love it in practice:

Lemon balm is one of our favorite teas to incorporate into fertility support plans .

This gentle herb can help quiet an overactive stress response, ease inflammation, and improve sleep quality—all essential for creating the safe, balanced internal environment your body needs to support conception.

Because chronic stress can disrupt ovulation, hormone production, and egg quality, supporting the nervous system is one of the most overlooked (but powerful) steps in optimizing fertility.

Lemon balm is a simple, evidence-based way to do just that.

Many of our clients notice calmer evenings, better sleep, and reduced tension when they make it part of their routine.

The research:
Study 1 - Lemon balm enhances GABA activity, reducing anxiety and promoting calm.

Study 2 - Demonstrates anti-inflammatory effects that support overall hormonal balance.

Study 3 - Improves sleep quality, which plays a critical role in reproductive success.

Best for:

Lowering stress and anxiety
Reducing inflammation
Supporting deeper, more restorative sleep

Pregnancy Safety: Current research on lemon balm during pregnancy is limited, but moderate use may be safe for most people. Consult with your healthcare provider for personalized guidance once pregnant.

3) Spearmint Tea

Why we love it in practice:

Spearmint tea is one of our favorite tools for women with PCOS or elevated androgens. Its naturally anti-androgenic properties can help lower testosterone, support more regular cycles, and improve hormonal balance over time.

We use spearmint tea as part of a broader protocol focused on blood sugar regulation and ovarian health. It’s a simple daily habit that can complement nutrition, exercise, and stress management strategies for women working to restore ovulation naturally.

Many of our clients notice small but meaningful changes—such as reduced acne, improved cycle regularity, and less unwanted hair growth—after just a few weeks of consistent use.

The research:

Study 1 - Two cups of spearmint tea per day improved free testosterone, FSH and LH levels in women with PCOS in just five days.

Study 2 - A second study showed the same hormone-balancing effects as study 1 after 30 days of use.

Study 3 - In animal models, spearmint extract supported follicular maturation and ovulation in rats with PCOS.

Best for:

Lowering excess androgens
Supporting women with PCOS
Promoting ovulation and cycle regularity

Pregnancy Safety: Spearmint tea has not been well studied for use during pregnancy. While it’s likely safe in small amounts, it may stimulate uterine activity, so it’s best to stop drinking it once you get pregnant.

4) Chamomile Tea

Why we love it in practice:

We often incorporate chamomile tea into fertility support plans to help regulate blood sugar, calm the nervous system, and ease hormonal symptoms like PMS-related anxiety and menstrual pain.

Because blood sugar swings can disrupt ovulation and hormone balance, a calming, anti-inflammatory tea like chamomile can be a powerful addition to daily routines.

Many of our clients enjoy it as an evening ritual to help wind down, improve sleep quality, and reduce stress levels—a key pillar of supporting fertility naturally.

The research:

Study 1 - One cup of chamomile tea three times per day after meals significantly improved blood sugar control in just 8 weeks.

Study 2 - Two cups of chamomile tea per day improved menstrual pain and premenstrual anxiety.

Study 3 - Chamomile extract reduced anxiety by more than 50% in just 8 weeks, reinforcing its calming effects.

Best for:

Supporting balanced blood sugar
Reducing anxiety and stress
Promoting more restorative sleep

Pregnancy Safety: Research on chamomile use during pregnancy is mixed. Because of potential uterine-stimulating effects, we recommend discontinuing chamomile tea once pregnant to be on the safe side.

Honorable Mention - Ginger Tea

Why we sometimes recommend it:

Ginger isn’t quite in the top four, but it deserves an honorable mention.

Ginger has been studied for its ability to support fertility in men by improving sperm quality, count, motility , and hormone balance through its antioxidant and anti-inflammatory effects .

For women, research suggests it may help lower inflammation and support blood sugar regulation—both essential for hormonal balance and fertility.

That said, most of these benefits come from higher therapeutic doses (capsule or extract form), not the amounts typically found in a cup of tea.

So while ginger tea won’t likely move the needle on its own, it can still be a nourishing, warming, and supportive addition to your daily routine when layered into a holistic plan.

Best for:

Anti-inflammatory support
Antioxidant protection
Supporting both male and female fertility

Pregnancy Safety: Ginger tea is considered safe in moderate amounts (up to ~4 cups per day) and can even help relieve morning sickness and ease nausea during pregnancy. Avoid near term (after 37 weeks) due to its potential effects on bleeding risk.

Tip: Not all matcha is created equal - check out our favorite brand here (and use code TAYLOR10 for 10% off your order).

Teas to Avoid

While some herbs can support fertility, others may interfere with hormone balance , stimulate the uterus , or disrupt ovarian function —especially in early pregnancy or during the conception window.

Here are teas we recommend avoiding (or using only under professional guidance):

Raspberry Leaf: This is a tea we see recommended frequently as a “reproductive tonic”, but proceed with caution. Raspberry leaf can both stimulate and relax uterine smooth muscle depending on conditions and dosage, making its safety during early pregnancy unclear. Research study - https://pmc.ncbi.nlm.nih.gov/articles/PMC10383074/

Nettle: Research on miscarriage risk is lacking, but nettle is traditionally considered a uterine stimulant which could lead to miscarriage.

Rooibos: In vitro research suggests rooibos may suppress ovarian cell response to FSH, potentially disrupting follicle development. Research study - https://pmc.ncbi.nlm.nih.gov/articles/PMC10226404/

St. John’s Wort: Animal studies suggest this herb could impair ovarian function and reduce ovarian reserve, potentially leading to ovarian failure. Also shown to interact with hormone therapies, potentially lowering the effectiveness of fertility medications. Research study - https://pmc.ncbi.nlm.nih.gov/articles/PMC6558360/

Black Cohosh and Blue Cohosh: Linked to ovarian hyperstimulation and risk of uterine stimulation in some reports. Not recommended when trying to conceive. Research study - https://accp.confex.com/accp/2020am/mediafile/Handout/Paper55181/Chi%20Wai%20(Melissa)%20Fan%20ACCP%20Poster.pdf

Angelica (Dong Quai): Associated with adverse effects on ovarian function including uterine stimulation, which increases miscarriage risk. Also associated with increased risk of birth defects. Resource - https://www.webmd.com/vitamins/ai/ingredientmono-936/dong-quai#precautions

Licorice Root: Can alter estrogen and cortisol metabolism, disrupting hormone balance and ovulation. Research studies - https://pmc.ncbi.nlm.nih.gov/articles/PMC4714869/ and https://pmc.ncbi.nlm.nih.gov/articles/PMC9782436/

Building a Holistic Fertility Plan

Teas can be supportive tools , but they’re just one piece of the fertility puzzle. To optimize your fertility, you need a holistic plan that supports all aspects of your reproductive system.

In our functional medicine practice , we help women address the root causes that influence fertility.

Teas can play a supportive role, but the foundation comes from daily habits, nutrition, and targeted strategies personalized to your unique needs.

Here are some of the key fertility factors we focus on with clients:

A nutrient-rich diet that lowers inflammation, stabilizes blood sugars, and provides powerful antioxidants
Movement that supports hormone production without overstressing the body
Simple shifts to your mornings and evenings to improve sleep quality
Getting ~8 hours of restorative sleep per night
Identifying and addressing nutrient deficiencies through lab testing (because guessing can backfire)
Reducing exposure to hormone-disrupting chemicals in your environment
Supporting adrenal function with electrolytes and nervous system care
Prioritizing meaningful connection, laughter, and play to support emotional health and resilience

Fertility isn’t just about your reproductive system—it’s about creating an internal environment where your body feels safe to conceive.

If you’re ready for more personalized guidance, our virtual functional medicine practice is currently accepting new clients. We’d love to help you build a plan that’s tailored to your body, your goals, and your journey.

�� Learn more about our Wellness Blueprint
�� Book a 20-minute discovery call to find out if it’s a good fit

�� Plate & Canvas is based in Austin, TX, and 100% virtual — supporting women’s health nationwide.

Top 9 Foods to Boost Fertility, According to a Dietitian

Tue, 30 Sep 2025 16:49:21 GMT

Over 110 million women worldwide are struggling with infertility.

It’s estimated that as many as 25% of pregnancies end in miscarriage.

42% of Americans have turned to fertility treatments or know someone who has.

I know those are depressing stats.

But whether you're considering starting a family and you're fearful of infertility, or you've already had to face the pain of infertility - please know there is hope.

In our virtual private practice we’ve helped many women get pregnant, even after years of infertility.

While fertility is influenced by many lifestyle factors, I would argue diet has some of the biggest impact.

What you eat impacts hormone balance, egg quality, ovulation , and many other aspects of your ability to get pregnant and carry your baby to term until they’re ready to enter the world.

In this blog, we’ll share:

- The top 9 foods to boost fertility for women

- Foods to limit

- Key nutrients to focus on

- Practical tips for a fertility-friendly diet

- FAQs about fertility and food

Whether you’re in the midst of your fertility journey or just curious about nutrition’s role — welcome.

Let’s dig in!

Fertility-Boosting Foods

Here are the top foods for boosting female fertility and why they matter:

1) Salmon

Why it matters: Salmon is packed with omega-3s (EPA and DHA), which support hormone production, improve egg quality, and lower body-wide inflammation.

How to eat: Baked salmon with rice and veggies or on a salad, salmon salad with healthy mayo, smoked salmon with cottage cheese on toast.

Tip: Skip high-mercury fish (tuna, swordfish, king mackerel) and choose low-mercury options like salmon, barramundi, sardines, and trout.

2) Cruciferous vegetables (broccoli, Brussels sprouts, kale, cauliflower, etc.)

Why it matters: These powerhouse veggies contain special compounds like DIM and indole-3-carbinol that support the body’s antioxidant defenses, boost gut health , and shift estrogen towards safer metabolites.

Cruciferous vegetables also enhance liver detoxification pathways, and reduce estrogen reabsorption - helping keep hormones balanced and your body pregnancy-ready.

How to eat: Roast in the oven, steam, or saute in a pan- then pair with a protein, slow-burn carb, and healthy fats to round out your meal.

3) Eggs

Why it matters: Just three eggs provides more than half your daily needs for six fertility-critical nutrients: choline, B12, riboflavin, selenium, biotin, and pantothenic acid.

How to eat: Scrambled eggs or an omelette for breakfast, boiled eggs for breakfast or a snack, egg salad with healthy mayo.

Tip: The egg yolk is where all of these nutrients are found, so make sure you eat the whole egg and not just egg whites.

4) Seeds (sunflower, sesame, flax, pumpkin, chia)

Why it matters: Seeds are rich in vitamin E, selenium, zinc, and hormone-balancing fats that support reproductive health and cycle regularity.

How to eat: Sprinkle pumpkin seeds on meals, blend ground flax in smoothies or yogurt, pair fruit with sunflower seed butter, or drizzle tahini over stir fry.

Want to learn more? Check out this blog post for more info about the power of seeds for your hormones.

5) Full-fat dairy

Why it matters: If you’re heard “go dairy free” for your fertility, think again. Full-fat yogurt, kefir, cheese, and cottage cheese support estrogen production, ovulation, and gut health.

Low-fat dairy doesn’t appear to have the same effect - in fact, low-fat dairy is linked to lower fertility.

How to eat: Cottage cheese with crackers, full-fat plain yogurt with fruit, goat cheese or feta on salads/meals, kefir blended in smoothies.

Tip: Choose organic , grass-fed options when possible. A 2018 study revealed that organic milk from grass-fed cows contained 147% more omega-3’s than conventional milk!

6) Fermented foods (sauerkraut, kimchi, pickles, kefir, yogurt, cottage cheese)

Why it matters: Packed with probiotics, fermented foods support gut health and immune system balance - both important for fertility.

How to eat: Sauerkraut on salads or in sandwiches, cottage cheese on avocado toast, kimchi with a stir fry.

Tip: Choose refrigerated versions labeled "live active cultures” or "fermented". Avoid shelf-stable or pasteurized products, which often lack live probiotics (the heat destroys them).

7) Slow-burn carbs (whole grains, beans, lentils, potatoes, butternut squash)

Why it matters: Slow-burn carbs release energy slowly, helping regulate insulin - a key factor since ovaries are insulin-sensitive.

Carbs also support healthy adrenal and thyroid function, while extremes (too low or too high) put stress on the body and disrupt hormones.

How to eat: Build meals with whole grains or root vegetables, and pair with protein, healthy fats, and fiber to keep blood sugars steady.

8) Oysters

Why it matters: One of the richest sources of highly bioavailable zinc, plus iron and omega-3s - all nutrients tied to healthy ovulation and egg quality.

How to eat: Fresh on the half shell, smoked and tinned with lemon, or folded into a veggie rice bowl.

9) Green Tea/Matcha

Why it matters: Green tea is loaded with antioxidants that protect eggs from oxidative stress and support embryo development.

Matcha also contains L-theanine, which promotes calm focus, steadier energy, and less of a cortisol spike than coffee.

How to drink: Start your morning with a matcha over ice with a splash of almond milk, or a warm cup of green tea with a teaspoon of raw honey.

Tip: Not all matcha is created equal - check out our favorite brand here ! (and use code TAYLOR10 for 10% off your order)

Key Nutrients for Fertility

Here are the key nutrients that directly support fertility, many of which you’ll notice are abundant in the foods listed above.

Zinc – Supports egg maturation, hormone balance, and ovulation.
Folate, Vitamin B6, and Vitamin B12 – Essential for DNA synthesis, egg quality, a healthy embryo, and preventing neural tube defects.
Protein – Provides essential amino acids for hormone production, egg quality, and uterine tissue health.
Choline – Supports egg quality and early brain development.
Healthy Fats – Provide the building blocks for estrogen and progesterone production.
Omega-3 Fatty Acids – Reduce inflammation and improve ovulation.
Antioxidants (Vitamin C, beta-carotene, selenium, glutathione) – Protect eggs and sperm from oxidative stress.
Iron – Supports ovulation, egg quality, and embryo implantation.
Vitamin D – Regulates ovarian function and hormone production.
Vitamin E – Supports a healthy uterine lining and embryo implantation.

What to Limit or Avoid for Fertility

Advanced Glycation End Products (AGEs)

Why it matters: Form when foods are cooked at very high heat (frying, grilling, BBQ, charring). They accelerate egg aging and increase oxidative stress.

Fertility-friendly approach: Marinate foods in fresh herbs and spices before grilling, cook at lower temperatures (bake, steam, sauté) most of the time, and load up on antioxidant-rich fruits and veggies.

Excess sugar & refined carbs

Why it matters: Spike blood sugar, disrupt insulin, and interfere with ovulation.

Fertility-friendly approach: Choose slow-burn, whole-food carbs (quinoa, oats, beans, potatoes, fruit, etc.) and always pair with protein, fat, and fiber to keep blood sugars steady.

Alcohol

Why it matters: Even moderate intakes are linked to lower IVF success rates and reduced egg quality.

Fertility-friendly approach: Limit to an occasional glass of wine, and avoid drinking if you’re actively trying. Try fun alternatives like sparkling water with lime and mint or prebiotic sodas like Poppi or Olipop.

Excess caffeine

Why it matters: High intakes are linked to reduced fertility and increased miscarriage risk.

Fertility-friendly approach: Aim for one cup of coffee per day, or switch to green tea or matcha for gentle energy and added antioxidants.

Soy (conventional, processed forms like soy protein powders)

Why it matters: Processed, non-organic soy often contains pesticide residues and additives.

Excess soy could also lower key reproductive hormones (FSH and LH), which are crucial for ovulation.

Fertility-friendly approach: Choose organic, minimally processed soy foods (edamame, tofu, miso) and enjoy in moderate amounts (up to a few times per week).

Low-fat or restrictive diets

Why it matters: Your body needs enough calories and enough dietary fat to make estrogen and progesterone and maintain a healthy uterine lining.

Overly restrictive eating patterns can suppress fertility.

Fertility-friendly approach: Focus on balanced meals with healthy fats, protein, slow-burn carbs, and vegetables. Listen to hunger cues and fuel your body accordingly.

Practical Tips for a Fertility-Friendly Diet

Start small. Don’t try to change twenty things overnight. Focus on one shift at a time and build on your progress.
Consistency beats perfection. Progress 90% of the time matters more than stressing about the occasional slip.
Add, don’t restrict. Focus on what you can add to your plate (more color, more nutrients) instead of obsessing over what to cut.
Mindset matters. When you eat, remind yourself: this is nourishing my cells, balancing my hormones, and supporting my future baby.
Celebrate the wins. Every nourishing choice you make is an investment in your future health, and your future family.

Fertility Diet FAQs

Which juice is best for getting pregnant?

None — juice is all the sugar without the fiber. Whole fruits are better for blood sugar and gut health, both of which support fertility.

What drinks are best for fertility?

Filtered water is the best drink for fertility. Some teas are helpful, but avoid certain herbs that may raise miscarriage risk. Coffee and matcha are fine in moderation (under ~200 mg caffeine/day).

Which milk is good for conceiving?

Grass-fed whole milk is best for fertility if you tolerate dairy. If not, choose unsweetened alternative milks without additives (we love Califia Farms almond milk).

Which fruit is best for fertility?
No single fruit is best for fertility — variety matters most! Choose whole, fresh fruit, and pair it with protein or fat to keep blood sugars stable.

Want a personalized plan to boost your fertility?

At Plate and Canvas, our team uses comprehensive testing to create a personalized plan - so you can optimize your fertility in a natural, holistic way.

�� Learn more about our Wellness Blueprint
�� Book a 20-minute discovery call to find out if it’s a good fit

�� Plate & Canvas is based in Austin, TX, and 100% virtual — supporting women’s health nationwide.

Natural Remedies for Pregnancy Heartburn

Wed, 03 Sep 2025 22:37:06 GMT

Pregnancy brings many changes. Some are wonderful, and some are… less so.

Heartburn falls into the less wonderful category.

The good news is, you don’t have to just suffer through it.

Our team of functional medicine practitioners has helped many women improve their pregnancy heartburn safely and naturally, without the use of medication.

Below are the strategies we find most effective in our practice.

Why Heartburn Happens in Pregnancy

Two main factors make heartburn common during pregnancy:

Hormonal shifts – Progesterone relaxes the muscles of the digestive tract, including the valve that normally keeps stomach acid where it belongs.
Growing belly – As the uterus expands, it puts upward pressure on the stomach, making reflux more likely—especially after meals or when lying down.

Lifestyle Habits That Help

Eat Slow and Chew Well

Digestion doesn’t start in the stomach. It starts in the mouth!

Meals should take at least twenty minutes - the longer you chew, the better your food mixes with saliva. Saliva contains amylase, an enzyme that starts breaking down carbohydrates and eases the workload on your digestive system.

Chewing also stimulates stomach acid and digestive enzyme production further down the tract.

Together, this helps reduce bloating, reflux, and heartburn.

Eat Smaller, More Frequent Meals

Large meals stretch the stomach and increase pressure, which can push acid upward. Instead, try to spread out smaller, balanced meals throughout the day.

Stay Upright After Eating

Avoid lying down right after meals. Even a gentle 10–15 minute walk or sitting upright for 30 minutes can help food move smoothly through your system.

Gentle Exercise

Light movement, like walking, right after eating supports digestion and circulation. Strength training is key for an easier pregnancy and smoother labor, but avoid it right after meals.

Even light moves—like bodyweight squats or dumbbells—can put extra pressure on the abdomen when your stomach is full.

Once your food has settled (about an hour or more), you can safely do higher-intensity exercise like strength training.

Nighttime Heartburn Relief

If heartburn keeps you up at night:

Avoid eating too close to bedtime. Give yourself at least two hours after your last meal before lying down.
Elevate your head while sleeping. Prop yourself up with pillows or raise the head of your bed slightly to let gravity help keep acid where it belongs.

Food and Drink Remedies

Avoid Trigger Foods

Fried foods, spicy dishes, citrus, tomatoes, coffee, chocolate, and carbonated drinks are common culprits. Since triggers vary, keeping a food log can help you identify yours.

Sip Fluids Between Meals, Not During

Too much liquid with meals can fill the stomach and increase reflux. Instead, stay hydrated between meals.

Soothe with Almond Milk

A small glass of unsweetened almond milk can calm heartburn by neutralizing acidity. Unlike cow’s milk, which may worsen reflux for some women, almond milk is naturally more alkaline and gentler on digestion.

Try Ginger

Ginger helps calm nausea, support motility, and reduce inflammation in the digestive tract. While ginger tea can be soothing, ginger chews or supplements are often more potent and effective.

If you have slow motility, ginger supplements can sometimes feel like they “get stuck” and cause burning. To avoid this, take ginger at the beginning of a meal or snack, so food helps move it down and buffer any irritation.

Note: always check with your provider before starting supplements during pregnancy.

Chew Gum

Chewing stimulates saliva, which naturally neutralizes stomach acid. We love Pur gum because it’s made without artificial sugars, colors or flavors.

Natural Supplements and Support

Digestive Enzymes

Sometimes heartburn happens because food lingers in the stomach longer than it should. Digestive enzymes help break food down more efficiently, reducing the chance of reflux.

We recommend Needed’s Digestive Enzymes , which are formulated to be safe during pregnancy.

Note: Always confirm with your provider before starting any new supplement.

Apple Cider Vinegar (Use with Care)

For some women, heartburn stems from low stomach acid. In these cases, a small amount of apple cider vinegar may help digestion and reduce reflux.

Mix 1 teaspoon in 8 ounces of water about 10 minutes before meals.

⚠️ If you notice throat irritation or worsening reflux, stop using it ASAP. Apple cider vinegar isn’t the right fit for everyone. And always always dilute—never drink it straight!

When to Call Your Provider

Occasional heartburn is normal during pregnancy. But reach out to your healthcare provider if:

Heartburn is severe or constant
You’re unable to eat enough because of symptoms
You also have vomiting, severe stomach pain, or black/tarry stools

Safe medications may be necessary if natural strategies aren’t enough. The most important thing is that you’re nourished and eating enough to support both you and your baby.

Turning to medication after trying natural strategies does not mean you’ve “failed”—sometimes extra support in the form of medication is simply what’s best.

Next Steps for Pregnancy Support

Want personalized support for a healthier, more comfortable pregnancy?

At Plate and Canvas, we provide functional medicine support that not only relieves symptoms like heartburn, but also optimizes nutrition and wellness for you and your baby.

Book a 20 minute discovery call here to learn how we can help.

The Gluten-Thyroid Connection: What Women With Hashimoto’s Need to Know

Fri, 18 Jul 2025 20:37:58 GMT

“I don’t get a stomach ache from gluten… so do I really need to avoid it?”

We hear this all the time from clients who are struggling with fatigue, brain fog, and stubborn weight gain—only to discover that gluten was quietly working against their thyroid.

This topic is especially close to my heart. I was diagnosed with Hashimoto’s in my 20s, and it was one of several health challenges that led me to the world of functional medicine .

I know how overwhelming the journey can feel, and I have a serious soft spot for helping other women navigate it with clarity and confidence.

In this post, we’ll break down what the science says about gluten and thyroid health.

We’ll cover:

What is Hashimotos?
How gluten affects the thyroid
Whether “cheating” on a gluten-free diet is a problem
Common root causes of Hashimoto’s (besides celiac/NCGS)
Practical tips for going gluten-free

You’ll walk away with a clear understanding of why gluten matters, and what to do about it.

What is Hashimoto's?

Hashimoto’s is the most common cause of hypothyroidism (low thyroid function), responsible for up to 90% of cases.

It’s an autoimmune condition, which means your immune system mistakenly attacks your thyroid and disrupts thyroid hormone production, leading to a wide range of symptoms.

Common signs of Hashimoto’s or low thyroid function include:

Fatigue
Brain fog
Weight gain, despite diet and exercise
Constipation
Bloating
Cold hands and feet
Dry skin and hair loss (including eyebrows)
Depression or mood changes
Irregular or heavy periods
Infertility

How Gluten Affects Hashimoto’s

Here’s the key thing to understand: Your immune system can mistake gluten for your thyroid.

The protein portion of gluten (gliadin) looks similar to the proteins in your thyroid.

So if you have an autoimmune condition like Hashimoto’s, eating gluten can trigger a reaction where the immune system attacks both gluten and your thyroid.

This is called molecular mimicry , and it’s one of the reasons gluten can be so problematic in autoimmune thyroid conditions.

Both celiac disease and non-celiac gluten sensitivity (NCGS) are linked to an increased risk of Hashimoto’s (learn about the difference here ).

Even if you don’t feel bad after eating gluten, it may still be triggering your immune system and damaging your thyroid behind the scenes.

One recent client came to us with fatigue, stubborn weight gain, and constipation—despite a healthy diet. Within 12 weeks of going gluten-free, her thyroid function improved dramatically and her symptoms vanished.

Not sure if gluten is a problem for you? In our virtual functional medicine practice, we use bloodwork to check for celiac and stool testing to uncover non-celiac gluten sensitivity (NCGS).

Can You Eat Gluten in Moderation?

One question we get often is: Can I still eat gluten once in a while?

Unfortunately, even small exposures can be a problem.

Research on celiac disease shows it can take three months or more to see improvements in thyroid antibodies after removing gluten.

In some cases, it may take up to a year for the immune system to fully settle down.

While this hasn’t been studied directly in Hashimoto’s, the overlap with celiac and non-celiac gluten sensitivity (NCGS) suggests that even small amounts of gluten can keep the immune system activated.

That’s why we often recommend avoiding gluten completely if you’re trying to calm autoimmunity and support thyroid health.

Is Going Gluten-Free Enough?

For some of our clients, going gluten-free is enough to significantly reduce antibodies and improve thyroid function.

But for many, it's just one piece of the puzzle.

Hashimoto’s is complex and often has multiple root causes , including:

Gut bacteria imbalances
Nutrient deficiencies
Chronic stress or adrenal dysfunction
Viral infections
Environmental toxins

That’s why we use a comprehensive, root-cause approach inside our Wellness Blueprint program.

Tips for Going Gluten-Free Successfully

Going gluten-free doesn’t have to be overwhelming. With a little practice, it becomes second nature.

We offer hands-on support and personalized recommendations to help make a gluten-free diet fit seamlessly into our clients’ lives, but here are some general tips to get you started:

Read labels carefully. G luten hides in sauces, soups, soy sauce, processed meats, and more.
Look for certified gluten-free labels .
Be cautious at restaurants , and stick to menu items clearly marked gluten-free instead of guessing based on what “looks like” it’s gluten-free.
Consider gluten-specific digestive enzymes when eating out. These can help break down trace amounts of gluten (ask your practitioner if it’s a fit for you).
Focus on what you can eat. M eats, fish, eggs, veggies, fruits, starches, gluten-free grains, and healthy fats can still make up a delicious, satisfying diet.

Most of our clients are surprised by how simple a gluten-free diet feels once they get into a rhythm.

And the way they feel after it clears from their system is often life-changing, making it easy to stick with it!

Final Thoughts: Should You Avoid Gluten If You Have Thyroid Issues?

If you’re dealing with Hashimoto’s, or even just suspect a sluggish thyroid, going gluten-free can be a powerful first step.

You don’t have to feel terrible after eating gluten for it to be an issue. Testing with a qualified practitioner can help identify both celiac and non-celiac gluten sensitivity (NCGS).

Once you cut it out, patience is key—it often takes at least three months to notice meaningful changes.

That said, thyroid dysfunction is rarely caused by gluten alone. Going gluten-free works best when paired with other targeted strategies based on your body’s unique needs.

Want Personalized Guidance on Your Health Journey?

You don’t have to keep guessing—if you’re ready to uncover what’s actually driving your thyroid symptoms and get a personalized plan for healing, we’d love to support you.

�� Learn more about our Wellness Blueprint
�� Book a 20-minute discovery call to find out if it’s a good fit

Is a Gluten-Free Diet Healthy? What We Tell Our Clients

Tue, 08 Jul 2025 20:03:38 GMT

Gluten is one of the most debated topics in the nutrition world.

Some people cut it out and feel dramatically better.

Others avoid it because they think they should .

And many people eat it daily and feel just fine.

So—do you need to avoid gluten to be healthy?

In this post, we’ll walk you through:

Why gluten is more problematic today than it used to be
The difference between Celiac and non-Celiac gluten sensitivity (NCGS)
The #1 mistake we see functional medicine practitioners making
Whether it’s possible to “reverse” a gluten sensitivity
How we decide if a client needs to go on a gluten-free diet

Why Gluten is More Problematic Today

If you feel like more people are sensitive to gluten than ever before, you’re not imagining it.

A few key changes in how wheat is grown and processed have made today’s gluten harder to tolerate:

Wheat has been hybridized to boost crop yields, which altered its gluten structure, FODMAP content, and protein cross-linking—making it harder to digest.
Glyphosate , a pesticide commonly sprayed on wheat before harvest, can leave behind residues that disrupt gut health and the immune system.
Gluten is now added to many processed foods as an isolated ingredient to improve texture and shelf life.
Traditional fermentation practices are fading. Long-fermented sourdough helps break down gluten and support digestion, but most store-bought bread is made with fast-rise methods that skip this step.

Bottom line: Gluten today isn’t the same as it was 50 years ago—and for many people, that makes a big difference.

Celiac Disease vs. Non-Celiac Gluten Sensitivity (NCGS)

When people think of gluten issues, they usually think of celiac disease—an autoimmune condition where the body attacks the small intestine in response to gluten.

Celiac is diagnosed through specific antibody testing (like anti-tTG or DPG) and confirmed with a biopsy.

Even trace amounts of gluten from cross-contamination can cause damage in people with celiac disease.

But celiac isn’t the only issue.

Non-celiac gluten sensitivity (NCGS) is a separate, more common condition.

It’s not autoimmune, and it doesn’t visibly damage the intestines, but it can still disrupt the gut lining and trigger inflammation.

NCGS can lead to symptoms like:

Bloating, gas, or abdominal pain
Fatigue or brain fog
Headaches or joint pain
Skin issues like eczema or psoriasis
Mood changes, including anxiety

You don’t need to have celiac disease—or even digestive symptoms—for gluten to be causing issues.

Many people with NCGS don’t experience obvious or immediate reactions, which can make it difficult to identify without testing and a skilled practitioner’s guidance.

The Problem With Most Gluten-Free Advice

We’ve seen firsthand how going gluten-free can be life-changing for some clients. But we’ve also seen the downside of one-size-fits-all protocols.

In functional medicine, it’s become increasingly common to recommend a gluten-free diet for every client.

While that advice may be well-intentioned, it can backfire.

Unnecessary food restrictions, whether it’s gluten-free, paleo, low-carb, or plant-based, can create a complicated relationship to food. And the stress of navigating a limited diet can sometimes do more harm than good.

Sadly, I know this firsthand.

At one point in my health journey, I kept cutting out more and more foods until I had barely anything left. I vividly remember bringing prepped meals to a bachelorette party because my diet was so restrictive!

Thanks to some serious gut healing, and repairing my relationship with food - I can now enjoy going out to eat, cooking with friends, and dinner date nights without stress.

This is the kind of freedom we want for our clients.

How We Decide Whether Gluten Needs to Go

At Plate and Canvas, we don’t guess—we test .

Here’s how we evaluate gluten tolerance in our practice:

Celiac screening via bloodwork , including total IgA, anti-tTG, and anti-DGP antibodies
NCGS indicators on the GI-MAP stool test , such as an elevated anti-gliadin sIgA

We also look at potential drivers of NCGS (like bacterial imbalances, gut inflammation, and poor mucosal immunity) that may be triggering or worsening reactions.

In many cases, addressing these underlying issues can help reduce reactivity and improve overall resilience.

We also consider the full picture including symptoms, medical history, autoimmune risk, and overall gut health before making gluten-related recommendations.

Can You Heal Enough to Reintroduce Gluten?

In some cases, yes.

We’ve worked with clients who initially reacted poorly to gluten but were later able to tolerate it after:

Reducing gut inflammation
Rebalancing their microbiome
Healing their intestinal lining
Supporting their immune system

It’s not always possible, but it’s a goal we explore as part of a long-term, personalized strategy.

So, Is a Gluten-Free Diet Healthy?

It can be.

But it depends on how you do it.

If you have Celiac or NCGS, cutting out gluten and focusing on whole, nutrient-dense foods like meat, fish, eggs, fruits, veggies, and gluten-free grains can absolutely support healing.

But swapping gluten-containing products for lots of gluten-free bread, pasta, and desserts made with inflammatory oils, refined sugar, and preservatives isn’t doing your body favors.

A gluten-free diet isn’t automatically healthy. It’s important to eat an anti-inflammatory, nutrient-rich diet whether or not it contains gluten.

Quick Recap: Key Takeaways

We don’t believe everyone needs to avoid gluten.

But we also don’t ignore its potential to drive gut damage, inflammation, and immune reactivity—especially when someone is dealing with an autoimmune condition, gut issues, or other symptoms.

Don’t pay someone to hand you a one-size-fits-all diet. Instead, work with a practitioner that uses tools like testing to guide smart, personalized changes.

If you’re curious whether gluten might be a problem for you, or you want to explore other testing options, book a 20 minute discovery call to see if the Wellness Blueprint is a good fit for you.

How to Fix SIBO Without Antibiotics

Wed, 07 May 2025 18:27:52 GMT

If you’re bloated by dinner, react to garlic or onions, or feel better on a low FODMAP diet — SIBO could be why.

�� If you're not sure, check out our SIBO symptom breakdown here .

If you have been diagnosed with SIBO (or you suspect it), you might be wondering where to start.

The truth is, successfully treating SIBO takes more than antibiotics or cutting out foods.

It requires a comprehensive strategy that not only clears the overgrowth — but rebuilds a healthy, resilient gut.

In this blog, I’ll walk you through:
✅ Why antibiotics alone often fail
✅ The three key pillars of SIBO treatment
✅ The truth about the low-FODMAP diet
✅ Supplements that can help
✅ How to prevent SIBO from coming back

Why Antibiotics Alone Don't Fix SIBO

Using antibiotics alone to treat SIBO has a relapse rate of about 67% — meaning two out of three people end up right back where they started.

That's why we don’t recommend relying solely on antibiotics.

We typically use natural antimicrobials for clients , but in severe or stubborn cases antibiotics can sometimes play a supportive role.

Three Pillars of Successful SIBO Treatment

Long-term success comes from addressing SIBO from multiple angles:

Decrease bacterial overgrowth with targeted diet changes and natural antimicrobials.
Restore healthy gut microbiome balance with the right type of prebiotics and probiotics.
Optimize gut motility to keep bacteria moving in the right direction

Each of these three pillars is essential for not just clearing the overgrowth — but creating an environment where it can’t easily return.

The Truth About the Low-FODMAP Diet

Many people think a low-FODMAP diet will fix their SIBO — but it often causes more harm than good.

A low-FODMAP diet limits fermentable carbohydrates (like fructose, oligosaccharides, disaccharides, and polyols) found in foods like garlic, onions, cauliflower, apples, and beans.

While this can temporarily reduce symptoms like bloating and gas, it can also cause bacteria to go dormant — making antimicrobials or antibiotics less effective.

It can also starve the healthy bacteria that belong in the large intestine, which can lead to even more digestive problems and overall health issues over time.

Here’s what we typically recommend to clients:

Include FODMAP foods during treatment to keep bacteria active and easier to target.
If you're highly sensitive, start by including small amounts with dinner.
If tolerated, gradually include them throughout the day for even better results.

Regardless of your FODMAP sensitivity, minimizing added sugars, refined carbohydrates (like bread, pasta, and crackers), and alcohol is key — both during treatment and long-term to keep SIBO from coming back.

Supplements for SIBO

Here are some of our top supportive tools we often use with clients :

Antimicrobials : Botanical antimicrobials are often as effective as antibiotics, with fewer side effects and lower cost.
Prokinetics : Help stimulate the migrating motor complex (MMC) — keeping bacteria from lingering — without acting as laxatives.
Spore-based Probiotics : Unlike traditional probiotics, these don’t worsen bacterial overgrowth and help rebalance the gut flora.
Partially hydrolyzed Guar Gum : A gentle, well-tolerated fiber that boosts treatment success, supports motility, and feeds healthy gut bacteria. (Start low and build up slowly.)
Methane-Specific Supports : Supplements like Atrantil or Allicin can specifically help reduce methane-producing bacteria in constipation-dominant SIBO.
Additional Supports (as needed): Gut repair formulas (like L-glutamine, zinc carnosine, or aloe), digestive enzymes, and binders depending on the individual case.

�� Important: Every case of SIBO is different.

Testing , symptoms, severity, and your overall gut health history all impact what’s right for you.

We’ve worked with clients who had nearly identical breath test results — but needed very different protocols based on their symptoms, history, and overall gut health.

When you have a plan that’s truly tailored to your body, healing is faster, symptom relief is more consistent, and relapse is much less likely.

Preventing SIBO Relapse

Clearing bacterial overgrowth is one thing — but preventing relapse is just as important.

It’s critical to uncover and address your unique root causes, whether that’s:

Poor motility
Stress
Frequent snacking (not enough time between meals for the MMC to fire)
Vagus nerve dysfunction
Underlying gut infections
Dietary imbalances

No matter how persistent or frustrating your SIBO has been, you can heal with the right approach.

Working with an experienced practitioner can make all the difference in getting real, lasting results.

Quick Recap: Key Takeaways

Antibiotics alone often fail. A comprehensive, multi-pronged approach is necessary for effective, long-term relief.
Treatment should focus on bacterial overgrowth reduction, gut microbiome balance, and optimizing gut motility.
A strict low-FODMAP diet can backfire; strategic inclusion is key.
Supplements like natural antimicrobials, prokinetics, and spore-based probiotics can support success.
Preventing relapse requires addressing the root causes — not just killing bacteria.

Ready for lasting relief from bloating?

We help clients uncover and heal the root causes of SIBO naturally.

If you’re looking for personalized, expert guidance, click here to learn more about our Wellness Blueprint .

Bloated? It might be SIBO.

Thu, 01 May 2025 21:31:00 GMT

If you're constantly feeling bloated — whether it's after meals or seemingly out of nowhere — small intestinal bacterial overgrowth (SIBO) could be the culprit.

Bloating is the most common symptom of SIBO, but it doesn't stop there. SIBO can also trigger constipation, diarrhea, anxiety, skin issues, weight changes, fatigue, and more.

In this blog, I’ll cover:

What is SIBO?
Symptoms of SIBO
Common causes of SIBO
How to test for SIBO (hint: it’s not a stool test)

What is SIBO?

Your large intestine is home to trillions of bacteria that help with digestion, immune function, and even the production of neurotransmitters like serotonin.

But when these bacteria migrate up into the small intestine, it can cause serious problems.

Small intestinal bacterial overgrowth (SIBO) isn’t an infection — it’s an overgrowth of normal bacteria in the wrong place.

When you eat fermentable carbohydrates (found in fruits, vegetables, grains, and dairy), these bacteria feed on the carbs and produce hydrogen, methane, and/or hydrogen sulfide gas.

This gas buildup is the driver of symptoms, especially bloating.

Symptoms of SIBO

SIBO symptoms can vary, but the most common include:

Bloating and gas, often worsening as the day goes on
Diarrhea, constipation, or alternating between the two
Abdominal pain or cramping
Foul-smelling gas
Nausea
Poor bile production and fat malabsorption
Low stomach acid production
Histamine intolerance (hives, itchy skin, sneezing, runny nose, and other allergy-like symptoms)
Eczema
Systemic sclerosis
Unexplained weight loss or weight gain
Osteoporosis or osteopenia
Increased intestinal permeability (“leaky gut”)
Vitamin deficiencies (vitamins D, E, A, and B12)
Mineral deficiencies (iron and zinc)
Tingling sensations after meals
Light sensitivity
Autoimmune disease development

SIBO Types

There are also three types of SIBO , depending on which gas is dominant:

Hydrogen-dominant SIBO : More likely to cause diarrhea or mixed bowel patterns
Methane-dominant SIBO : More commonly associated with constipation
Hydrogen sulfide-dominant SIBO : Often presents with foul-smelling gas, tingling sensations, and/or light sensitivity

If you have SIBO, you might also notice your symptoms flare after eating high-FODMAP foods like garlic, onions, cauliflower, asparagus, dairy products, and beans.

I’ve worked with clients who felt fine when they woke up but looked six months pregnant by dinnertime.

In many cases, they tried eliminating dairy, gluten, and other foods on their own with little relief — but once we identified and addressed the root cause (SIBO), their bloating, skin issues, and fatigue dramatically improved.

What Causes SIBO?

SIBO often develops when the gut’s natural “housekeeping” system — the migrating motor complex (MMC) — isn’t working properly.

The MMC is a series of muscle contractions, triggered by the vagus nerve, that sweeps bacteria, food particles, and waste down the digestive tract between meals.

Normally, it fires 8–12 times per day. In people with SIBO, it might fire as little as 1–2 times per day, giving bacteria the chance to overgrow.

Other factors that can set the stage for SIBO include low digestive enzyme production. Stomach acid, bile, and pancreatic enzymes normally keep bacterial levels in check — when they're lacking, bacteria can thrive where they shouldn’t.

 Common risk factors for SIBO include:

C-section birth
Low intake of probiotic-rich foods
Vegetarian or high-carbohydrate diets
Use of acid-blocking medications (Prilosec, Prevacid, Nexium, Pepcid, Zantac, etc.)
Frequent antibiotic use
Opioid and NSAID use
High stress levels
Nerve or muscle damage (such as from surgeries or neurological disorders)
Food poisoning
Bulimia
Hormone imbalances
Endometriosis
Immune system dysfunction
Underlying bacterial or viral infections
Mold toxicity
Neck or back injuries affecting the vagus nerve
Frequent eating with little fasting time between meals
Regular alcohol consumption

How to Test for SIBO

The most accurate way to diagnose SIBO is through a breath test — not a stool test.

Stool testing only reveals what's happening in the large intestine, and organic acid tests don't differentiate between the large and small intestines.

The SIBO breath test is performed at home over about three hours.

After following a specific prep diet (we provide instructions), you'll drink a glucose solution and breathe into test tubes at timed intervals.

In a healthy gut, hydrogen and methane gases are produced only once the solution reaches the large intestine (after about three hours).

In someone with SIBO, gas production spikes much earlier — a key indicator of bacterial overgrowth in the small intestine.

Because interpreting SIBO tests isn’t always black-and-white, it’s important to work with a practitioner who’s experienced in both testing and treatment.

(When you work with us , we not only guide you through the prep and testing process — we also help you make sense of the results and create a clear, personalized plan based on your unique case.)

Quick Recap: Key Takeaways

Possible Signs of SIBO: Bloating, gas, constipation, diarrhea, and skin issues can all point to small intestinal bacterial overgrowth.

Why It Happens: SIBO develops when bacteria overgrow in the small intestine, often due to issues like slow gut motility or other digestive imbalances.

How to Test for It: Breath testing is the most accurate way to diagnose SIBO—not stool testing.

Why The Root Cause Matters: Addressing the underlying reason for SIBO is key for long-term gut health and symptom relief.

Up Next

In Part 2 of this blog series, I’ll walk you through how to treat SIBO naturally, why antibiotics alone often fail, and what you need to know about the low-FODMAP diet. Stay tuned!

Struggling with bloating or other gut issues?

We help clients uncover and heal the root causes of SIBO naturally.

If you’re looking for personalized, expert guidance, l earn more about working with us here .

Should I see a RD, CNS, or Nutritionist?

Thu, 27 Feb 2025 20:48:33 GMT

You’re dealing with constant bloating and fatigue, and after a deep dive on Google, you find a dozen "nutrition experts" offering conflicting advice.

One recommends a $400 detox kit.

Another says to cut all carbs.

A third tells you to "just listen to your body."

Who do you trust? And more importantly—who’s actually qualified to help?

If you’ve ever searched for a nutrition expert, you’ve probably seen titles like Registered Dietitian (RD), Certified Nutrition Specialist (CNS), and nutritionist .

But these credentials aren’t interchangeable —and knowing the difference can help you find the right expert to truly improve your health

Registered Dietitian (RD)

A Registered Dietitian (RD, or sometimes RDN) is a licensed nutrition expert with extensive training in clinical nutrition, medical nutrition therapy, and disease management.

What It Takes to Become an RD:

✔️ Earn a bachelor’s and master’s degree in nutrition from an accredited program, including university-level courses in nutrition science, biochemistry, physiology/anatomy, and behavioral science.

✔️ Complete 1,200+ hours of supervised practice in clinical and community settings.

✔️ Pass the national board exam administered by the Commission on Dietetic Registration.

✔️ Maintain continuing education to stay current with emerging research.

What an RD Can Do:

Provide Medical Nutrition Therapy (MNT) for conditions like IBS, PCOS, and other complex health issues that require in-depth care.
Offer personalized nutrition and lifestyle strategies based on peer-reviewed scientific research.
Work in hospitals, wellness centers, or community centers.
IF they are Functional Medicine Certified: Use advanced lab testing to assess gut health, hormone balance, and metabolism.

As noted above, dietitians that are also certified in functional medicine use a holistic approach that includes advanced lab testing and nutrition, lifestyle, and supplement strategies tailored to each person’s unique biochemistry.

Fun fact: I worked in a wellness center for six months before starting my private practice. I felt really limited in that setting, and opening my own practice has allowed me to provide the most top-notch care possible.

Certified Nutrition Specialist (CNS)

A Certified Nutrition Specialist (CNS) is another highly trained nutrition professional, but with a stronger focus on functional and integrative health.

What is Takes to Become a CNS

✔️ Earn a master’s or doctorate degree in nutrition or a related field, including university-level courses in nutrition science, biochemistry, physiology/anatomy, and behavioral science.

✔️ Complete 1,000+ hours of supervised practice.

✔️ Pass the national board exam administered by The Board for Certification of Nutrition Specialists.

✔️ Maintain continuing education to stay current with research.

What a CNS Can Do

Provide Medical Nutrition Therapy (MNT) for conditions like IBS, PCOS, and other complex health issues that require in-depth care.
Use advanced lab testing to assess gut health, hormone balance, and metabolism.
Offer personalized nutrition and lifestyle strategies based on peer-reviewed scientific research.

While some Dietitians are trained in functional medicine and integrative health, all CNS practitioners specialize in these methods.

What About Nutritionists?

Here’s where things get tricky: the term “nutritionist” is not regulated in most states.

This means anyone —even someone with no formal education or training—can call themselves a nutritionist.

Yikes.

Some nutritionists have legitimate degrees and certifications, but others may have only taken a quick online course (or worse, have no training at all).

This lack of regulation can lead to:

Misinformation about health and nutrition.
Unsafe supplement and diet recommendations.
Confusion about who is actually qualified to help.

Before working with a nutritionist, always check their credentials.

If they don’t have an RD or CNS certification, ensure they have extensive education, supervised clinical experience, and peer-reviewed research to back up their recommendations.

Red Flags of an Unqualified Nutritionist:

❌ No formal degree in nutrition or a related field.

❌ No supervised clinical experience.

❌ Bases recommendations on personal anecdotes instead of research.

❌ Promotes expensive, unnecessary supplements or extreme diets.

❌ Claims to have a “secret” formula that doctors and RDs won’t tell you.

Key Takeaways: Who Should You Trust?

Education Matters: Both RDs and CNSs have extensive university-level education in clinical nutrition. A "nutritionist" may not.

Clinical Training is Essential: RDs and CNSs must complete 1,000+ hours of supervised practice. Nutritionists? Not required.

Legal Scope of Practice: RDs and CNSs are legally allowed to provide Medical Nutrition Therapy (MNT). Nutritionists cannot.

Commitment to Science: RDs and CNSs must pass rigorous national board exams and complete continuing education to stay current with research. Nutritionists? No such requirements.

Real-Life Examples: Who Should You See?

You’re struggling with bloating, constipation, or gut issues and want a science-backed approach to improving your gut health: RD or CNS

You were just diagnosed with PCOS and need help stabilizing your blood sugars and lowering your testosterone: RD or CNS

You’re struggling with infertility and want to try a natural approach before resorting to IVF: RD or CNS

You’re exhausted and want testing to identify identify (and fix) root causes: RD or CNS

You just want basic wellness advice on eating healthier: RD, CNS, or qualified nutritionist with a degree and supervised experience (always verify credentials!).

The Bottom Line

Your health is too important to trust just anyone with nutrition advice.

Both RDs and CNS professionals have spent years studying nutrition science, completing thousands of hours of clinical training, passing rigorous board exams, and staying up to date with ongoing research.

Their advice is grounded in evidence-based science—not internet trends.

Our team is made up of only RD’s and CNS’s, and we’ve worked with countless clients to uncover the root causes of their health issues and create science-backed nutrition plans that actually work.

If you’re looking for personalized, expert nutrition guidance, we’d love to help.

Learn more about working with us here .

Can Low Iron Cause Weight Gain?

Wed, 26 Feb 2025 18:14:29 GMT

Gaining weight and can’t figure out why?

It might be your iron!

Iron deficiency is one of the most common nutrient deficiencies worldwide, affecting one in three women .

I’ve run thousands of iron panels over the last seven years of owning my virtual Functional Medicine practice . For every ten women I see, about eight of them have low levels.

And it makes sense.

We lose iron on a regular basis, and most of us don’t replenish what we lose.

If you have a period, you’re losing blood every single month.
You lose blood on a daily basis through normal, healthy bodily functions like shedding skin cells, sweating, and small amounts of gut lining shedding.
Most women choose chicken and turkey for protein instead of red meat because they’ve been told red meat causes heart disease and cancer (which isn’t true).

The result? Low iron levels.

Let’s dive into why low iron could be making it harder for you to shed unwanted weight - and what you can do about it.

Symptoms of Low Iron

Iron deficiency can sneak up on you, causing a wide range of symptoms aside from just weight gain.

Common signs include:

Low energy – Feeling constantly tired, even after a full night’s sleep.
Dizziness or lightheadedness – A sign your brain isn’t getting enough oxygen.
Shortness of breath – Even mild activities may leave you winded.
Brain fog - Difficulty concentrating/focusing.
Hair loss & brittle nails – Weaker hair and nails can be a red flag.
Cravings for ice or dirt – Also known as pica, this is a classic sign of iron deficiency.
Rapid heartbeat – Your heart works harder to compensate for low oxygen.
Pale skin - Less hemoglobin means less color in your skin.
Restless leg syndrome – A strong urge to move your legs, especially at night.
Cold hands & feet – Poor circulation can leave you feeling chilly.

Understanding Iron Levels: Serum Iron vs Ferritin

I work with a lot of women who were told by their doctor “Your iron levels look fine”.

But their doctor typically just checks their serum iron.

When testing for iron deficiency, it’s essential to look beyond just serum iron levels.

A full iron panel provides a clearer picture, including:

Serum Iron : Measures the amount of circulating iron in the blood but fluctuates daily.
Ferritin : Reflects stored iron levels in the body and is a more reliable indicator of deficiency.
Transferrin Saturation & Total Iron-Binding Capacity (TIBC) : These tests help assess how well iron is being transported and utilized in the body.

Can I have a high ferritin level but low iron?

While low ferritin typically indicates low iron, high ferritin doesn’t necessarily mean iron levels are optimal.

Ferritin also plays a role in the immune response, so levels can rise due to chronic inflammation, infections, or certain diseases.

This is why some people can have both high ferritin and iron deficiency at the same time.

For example, I’ve seen lab panels where a client had:

Low serum iron
High TIBC (another sign of low iron)
Normal or high ferritin

In these cases, their CRP (C-reactive protein) was elevated, indicating chronic inflammation.

When the body detects inflammation, it locks iron away in storage (raising ferritin levels) to keep it out of reach from harmful bacteria.

But in doing so, it reduces iron availability which worsens iron deficiency.

If you suspect low iron but your ferritin appears normal, it’s worth digging deeper with a full iron panel that includes serum iron, TIBC, and inflammation markers like CRP.

Can Low Iron Cause Weight Gain?

Yes, low iron can cause weight gain!

Iron deficiency contributes to weight gain in several ways:

Decreased Energy – Low iron leaves you feeling exhausted, reducing your ability (or motivation) to stay active.
Slower metabolism - Low iron can make it a lot harder to build muscle, and less muscle means a slower metabolism.
Increased Cravings – Your body craves quick-energy foods like sugar and processed carbs to compensate for low energy.
Hormonal Imbalances – Iron is essential for thyroid function, and low levels can contribute to hypothyroidism, a common cause of weight gain.
Disrupted Blood Sugar Balance - Low iron can reduce insulin sensitivity, making fat storage easier and fat burning harder.

So, if you’re struggling with weight despite eating well and exercising, checking your iron levels could be an important missing piece of the puzzle.

How Increasing Iron Levels Can Support Weight Loss

Restoring iron levels can have a big impact on metabolism:

Boosts Energy : More oxygen in your blood means it feels easier to exercise, and you can push yourself more.
Supports Metabolism : Your thyroid function, the master regulator of your metabolism, relies on iron to function properly. You can also build muscle more easily, which boosts metabolism further.
Reduces Cravings : Balanced iron levels help stabilize blood sugar and reduce cravings for quick-energy foods like sugar and processed carbs.

How to Increase Iron Levels

1. Prioritize Iron-Rich Foods

Red meat – The best source of heme iron (the form your body absorbs most efficiently). Aim for at least two servings per week, or more if you're iron deficient.
Plant-based sources – Foods like spinach, lentils, and tofu contain non-heme iron, but keep in mind your body absorbs it less efficiently.

2. Pair Iron with Vitamin C

Boost iron absorption by combining iron-rich foods with vitamin C sources like:

Citrus fruits
Strawberries
Bell peppers
Broccoli
Brussels sprouts

3. Consider Iron Supplements

If your iron levels are low, relying on food alone to replenish them can take a long time.

That’s why I prescribe a gentle, highly absorbable iron supplement for my clients with low iron to help restore levels more efficiently.

Once we’ve replenished iron stores and addressed the root causes of the deficiency, we can often transition to maintaining healthy levels through food-based sources alone.

Important: Too much iron can be harmful, so it's important to work with a healthcare provider to check your levels and determine the right dosage instead of blindly guessing what your body needs.

4. Address Root Causes of Low Iron

In Functional Medicine, we’re always asking “why?”

If your iron levels are chronically low, it’s important to dig deeper into potential causes, such as:

Poor absorption - Gut health issues like low stomach acid, SIBO, and leaky gut can prevent proper iron absorption, no matter how much you’re consuming.
Candida overgrowth - Candida competes with your body for iron, stealing it to fuel its own growth and survival. This can worsen both iron deficiency and gut bacteria imbalances.
Heavy periods - Losing excess blood each month depletes iron stores faster than your body can replenish them.
Inflammation - Chronic inflammation can block iron absorption and disrupt how your body utilizes it.
Excessive Exercise – High-intensity training, especially endurance workouts, increases iron loss through sweat and red blood cell breakdown.

If you're struggling with low iron, simply taking a supplement shouldn’t be the only solution—the key is identifying what’s causing the deficiency in the first place.

Find the Root Cause of Your Weight Gain

Struggling with weight gain and wondering if low iron might be a factor?

Our Wellness Blueprint uncovers the root causes of your health concerns, including hidden nutrient deficiencies like low iron.

Through a personalized approach, we’ll:

Run a full iron panel to assess your iron status accurately.
Address other hidden causes of your weight gain.
Create a tailored plan to restore optimal iron levels and support weight loss.

You don’t have to navigate this journey alone—schedule your consultation today to take the first step toward better health.

Click here to learn more and book a discovery call to see if the program is a good fit for you.

The Best Foods for Shrinking Fibroids

Thu, 02 Jan 2025 16:26:19 GMT

The Best Foods for Shrinking Fibroids

When it comes to shrinking fibroids naturally, food plays a powerful role.

Eating the right foods is a key strategy for preventing fibroid growth, shrinking existing fibroids, and reducing fibroid-related symptoms.

In this post, I’ll cover:

The three most common drivers of fibroids
The best foods to shrink fibroids and reduce symptoms
Fibroid Diet FAQ’s

What Causes Fibroids?

Fibroids are non-cancerous growths that develop within or along the walls of the uterus.

They are made up of smooth muscle and fibrous tissue and can range in size from microscopic to as large as a grapefruit.

To shrink fibroids naturally, it’s essential to understand their root causes.

The three main drivers of fibroid growth are:

Estrogen dominance: When estrogen levels are too high compared to progesterone (referred to as estrogen dominance ), it creates an environment where fibroids thrive. Rebalancing estrogen to progesterone ratios can shrink fibroids and improve symptoms.
Insulin resistance/unstable blood sugars: Insulin promotes tissue growth, including fibroid tissue , which is why stabilizing blood sugar is so important.
 Inflammation: Chronic inflammation encourages fibroid development , and fibroids themselves worsen inflammation—a frustrating cycle. Lowering inflammation can improve symptoms and help shrink fibroids, which helps lower inflammation further.

The Best Foods to Shrink Fibroids

The best foods for shrinking fibroids address three main drivers of fibroid growth. They improve estrogen dominance, stabilize blood sugars, and reduce inflammation.

Some of the foods improve one or two drivers, but many improve all three.

Let’s dive into what to eat (and why)!

Slow-Burn Carbohydrates

Slow-burn carbs are unprocessed carbs that are still in their natural form. These carbs provide a steady energy source, provide fiber (we’ll chat more about that in a later section), support thyroid health, and prevent big spikes in blood sugar and insulin.

Make sure you pair slow-burn carbs with fiber, protein, and fats to stabilize blood sugars even further. For example, instead of eating an apple by itself, pair it with almond butter or grass-fed cheese.

What to eat: Sweet potatoes, butternut squash, acorn squash, beans/lentils, rice, quinoa, oats, and fresh fruit.

Liver-Supporting Foods

The liver is your estrogen detoxification powerhouse.

Eating foods that boost liver health helps the liver break down excess estrogen into forms that are easier to remove from the body, which improves estrogen dominance and fibroids.

What to eat: Garlic, artichokes, beets, cranberries, and salmon.

Cruciferous Vegetables

Cruciferous vegetables contain specific phytonutrients like glucosinolates (GSLs), isothiocyanates (ITCs), flavonoids, and polyphenols that support estrogen detoxification in the liver and lower inflammation throughout the body.

What to eat : Broccoli, cauliflower, asparagus, arugula, Brussels sprouts, cabbage, kale, bok choy, and radish.

High-Fiber Foods

Fiber binds with excess estrogen, allowing for transport out of the body. Adding more fibrous foods to your diet is a key strategy for rebalancing estrogen and reducing fibroid symptoms, as well as other symptoms of estrogen dominance .

Fiber also slows digestion as well as carbohydrate absorption, which effectively stabilizes blood sugars.

What to eat:: Beans/lentils, raspberries, blackberries, avocados, oats, chia seeds, ground flax, and vegetables, especially broccoli, Brussels sprouts, carrots, asparagus, peas, beets, and artichokes.

This chia seed pudding is one of my favorite ways to boost my fiber intake. Clients love it too!

Anti-Inflammatory Foods

The standard American’s diet is high in omega-6’s and low in omega-3’s, which promotes inflammation. A 1:1 ratio is ideal. The average American’s diet is a 17:1 ratio!

Eating more omega-3 rich foods like salmon and chia seeds, and less omega-6 foods like seed oils, helps balance your omega-3 to omega-6 ratio which lowers inflammation.

Other anti-inflammatory foods supply inflammation-reducing compounds like lycopene, oleocanthal, catechins, flavanols, and polyphenols.

What to eat : Salmon, barramundi seabass, chia seeds, ground flax seed, hemp seeds, purple foods (cabbage, beets, berries, radicchio), turmeric, ginger, olive oil, dark leafy greens, green tea, dark chocolate, tomatoes, citrus, and bell peppers.

The Worst Foods to Fibroids

Eating foods that shrink fibroids is only half of the equation when it comes to shrinking your fibroids and improving your symptoms.

It’s just as important to avoid foods that worsen fibroids and create hormonal imbalances too.

Check out this blog [hyperlink to prev blog] to learn which foods to avoid.

Comprehensive Fibroid Support

At Plate and Canvas, we provide comprehensive evaluations and natural alternatives to rebalance hormones, shrink fibroids, and reduce fibroid symptoms.

Click here to learn more about our comprehensive online Restore Program, and click here to learn about our one-on-one consultations for more personalized strategies.

Fibroid Diet FAQ’s

Is green tea good for fibroids?

Yes, research shows green tea can help reduce fibroid size and improve symptoms of fibroids because it contains an anti-inflammatory compound epigallocatechin gallate (EGCG).

What else can I drink to reduce fibroids?

Make sure you drink lots of water, and consider an electrolyte supplement to enhance hydration. Limit your intake of drinks that contain sugar and/or caffeine like juice, soda, sports drinks, sweet tea, energy drinks, and sweetened coffee drinks.

Can pineapple reduce fibroids?

Pineapple may help reduce fibroids thanks to its bromelain content, an anti-inflammatory enzyme. Make sure you pair pineapple with fat/protein to keep your blood sugars stable.

Can bananas reduce fibroids?

Bananas may help reduce fibroids because of their high potassium content. Research shows a diet high in potassium can help slow fibroid growth and potentially shrink existing fibroids. Make sure you pair bananas with fat/protein to keep your blood sugars stable.

Can I eat eggs if I have fibroids?

Yes, eggs are a great food to incorporate on a fibroid diet because they contain high-quality protein, healthy fats, and various vitamins. Choose pasture-raised eggs for the most benefit.

Is oatmeal good for fibroids?

Oatmeal could be beneficial for people with fibroids because they are high in fiber, but it is important to pair oatmeal with healthy fats and protein to keep blood sugars stable. Eating a savory breakfast like eggs and avocado is a healthier option than a bowl of oatmeal because it is still high in fiber (from the avocado) but does not cause a blood sugar spike like oatmeal can.

What are the signs that a fibroid is shrinking?

You shouldn’t experience any negative symptoms as a fibroid shrinks. Fibroid degeneration, on the other hand, can be painful. This happens when a fibroid outgrows blood supply and dies off, then breaks down. Fibroid degeneration can come with side effects like abdominal pain, pelvic pain, sudden changes in bleeding patterns, spotting, and fever.

What supplements reduce fibroids?

Supplements like quercetin, ECGC, vitamin D, curcumin, calcium-d-glucarate, DIM, magnesium, and omega-3 fish oil can reduce fibroid size and symptoms. It’s important to remember diet and lifestyle makes the biggest difference, and supplements are just a supplemental tool that work synergistically with a healthy diet and lifestyle. Supplements alone won’t shrink fibroids!

The Worst Foods for Fibroids, According to a Dietitian

Thu, 02 Jan 2025 16:26:06 GMT

Fibroids are one of the most common conditions among women in their reproductive years.

As a Registered Dietitian and women's health expert, I’ve worked with so many women struggling with disruptive fibroid symptoms who are desperate for relief.

Sadly, it often takes years to get a diagnosis. And your doctor may not have more to offer than a prescription for birth control.

But birth control is not your only option!

Your hormones control the growth of fibroids, and what you eat has a huge impact on your hormones.

In this post, I’ll cover:

The three most common drivers of fibroids
The worst foods for fibroids and why you should avoid them
Fibroid FAQ’s

What Causes Fibroids?

Fibroids are benign growths (technically called tumors, but don’t worry - they’re non-cancerous) that develop within or along the walls of the uterus.

They are made up of smooth muscle and fibrous tissue and can range in size from microscopic to as large as a grapefruit.

Large fibroids are much more likely to cause noticeable symptoms due to their size and impact on nearby organs. However, even small fibroids can sometimes cause symptoms, depending on their location within the uterus.

Main Drivers of Fibroids

There are three main drivers of fibroids:

Estrogen dominance: If the ratio of estrogen to progesterone is imbalanced, you may become estrogen-dominant . Exposure to higher levels of estrogen promotes the growth of fibroids. Because estrogen dominance is so common, it’s one of the first things I test for when a woman comes to me struggling with fibroids.
Insulin resistance/unstable blood sugars: If you’re insulin resistant or experience swings in blood sugar, your body may secrete too much insulin. That extra insulin may promote the growth of fibroid tissues .
Inflammation: Chronic inflammation creates an environment at the cellular level that enhances fibroid development . In turn, fibroids secrete pro-inflammatory signals, creating a frustrating cycle of inflammation that promotes fibroid growth.

Fibroid Symptoms

Some women with fibroids don’t have symptoms, but if you’re one of the 30% with symptoms , the impact can be significant.

The most common fibroid symptoms include:

Pelvic pressure
Constipation
Pain in the abdomen and/or lower back
Pain or discomfort during sex
Irregular periods
Heavy periods
Periods lasting longer than a week
Reproductive issues

If you're experiencing any of these symptoms, it’s worth exploring whether fibroids could be the cause.

The Worst Foods for Fibroids

The worst foods for fibroids encourage the three main drivers of fibroid growth: estrogen dominance, blood sugar instability, and inflammation.

Some of the foods impact one or two drivers, while some impact all three.

Each meal and snack you eat is an opportunity to address the internal environment that is allowing fibroids to grow.

I recommend avoiding these foods as much as possible if you have any symptoms of fibroids. Once your symptoms go away, you should be able to avoid them 80-90% of the time and keep fibroid growth and symptoms at bay.

Processed Meat

Meats that have been processed by smoking, curing, or other preservation methods are a source of harmful compounds that cause inflammation and hormonal imbalances.

These foods are also high in unhealthy fats, low in nutrients, and associated with an increased risk of chronic disease, including cancer, so I recommend avoiding them even if fibroids aren’t a concern.

Healthy alternatives are nitrate-free options available from brands like Applegate (no affiliation) that contain simple ingredients you understand and no preservatives or additives.

Avoid: Bacon, sausage, jerky, hot dogs, lunch meat, and ham.

Quick-Burn Carbohydrates

Quick-burn carbs are carbs that have been highly processed and lack fiber, so your body burns through them quickly. This leads to a blood sugar spike, followed by a crash.

The roller coaster effect of blood sugar spikes and crashes disrupts the normal action of insulin and promotes fibroid growth.

Avoid: Pasta, bagels, crackers, tortillas, bread, and chips.

Processed Foods

Processed foods are foods that have been extremely altered from their natural state and contain additives like artificial flavors, preservatives, sweeteners, and emulsifiers.

Many food additives are endocrine (hormone) disruptors that can cause or worsen estrogen dominance.

For example, the food preservative BHA (butylated hydroxyanisole) is a xenoestrogen that mimics estrogen in the body.

Avoid: Breakfast cereals, cakes, cookies, canned food, pre-made meals, snack foods, and foods with a long list of ingredients, especially ingredients you don’t recognize.

Sugary Foods

Sugary foods are quick burn carbs on steroids. These foods top the list of the worst foods for fibroids.

When you consume a large amount of sugar, your body releases a burst of insulin. Over time, this causes reduced sensitivity to insulin and other changes at the cellular level that lead to insulin resistance .

Cutting back on sugar is an easy way to both prevent and reverse insulin resistance, which will, in turn, improve estrogen levels.

Avoid : Sweets, cakes, cookies, candy, soda, juice, and coffee or tea with added sugar.

Alcohol

Estrogen levels tend to be higher in women who drink alcohol than in non-drinkers. Even one drink per day can create an unwanted increase in estrogen levels.

Reducing your alcohol consumption will directly improve your liver health and support estrogen detoxification.

Avoid: Any alcoholic beverage, including beer, wine, cocktails, and seltzer.

The Best Foods for Shrinking Fibroids

Avoiding foods that worsen fibroids is only half of the equation when it comes to shrinking your fibroids and improving your symptoms.

It’s just as important to replace those foods with foods that support hormone balance, shrink fibroids, and improve fibroid symptoms.

Check out this blog to learn which foods to focus on.

Comprehensive Fibroid Support

At Plate and Canvas, we provide comprehensive evaluations and natural alternatives to rebalance hormones, shrink fibroids, and reduce fibroid symptoms.

If you think your hormones may be imbalanced but you’re not sure what to do about it, my hormone imbalance quiz is an easy next step. This free quiz will pinpoint imbalances in your hormones and provide personalized next steps based on your specific hormone imbalance type.

If you know you want more hormone imbalance support, my Restore Program is ideal for any woman struggling with fibroids. The program is a comprehensive guide to bringing your hormones back into balance naturally, using science-backed techniques, quality supplements you can trust, and support from a functional medicine practitione r .

If you want an even more intimate, personalized experience, we offer one-on-one consultations, complete with personalized testing and a customized plan tailored to your specific needs.

Fibroid Diet FAQ’s

Can certain foods cause fibroids?

It’s too simplistic to say any one food can cause fibroids. However, we do know certain foods may make fibroids worse while others may shrink them and improve fibroid symptoms. If you want to shrink your fibroids or improve your fibroid-related symptoms naturally, improving your diet should be a big focus.

Is red meat bad for fibroids?

Is soy bad for fibroids?

There is currently no clear answer on how soy may affect fibroids or fibroid-related symptoms. Research suggests soy could be problematic during infancy , but it doesn’t seem to be a problem for adult women . More research is definitely needed.

Is dairy bad for fibroids?

No, in fact, dairy may be beneficial for fibroids. Research shows dairy is linked to a slightly lower risk of fibroids for some women and no change in risk for others. To be on the safe side, I recommend choosing organic dairy when possible to limit your exposure to hormones.

What supplement is good for fibroids?

Quality supplements are helpful in addressing nutrient deficiencies, supporting hormonal balance, reducing stress, lowering inflammation, and improving blood sugar control, which can improve fibroids. For women struggling with fibroids, I often recommend a few of the following:

Omega-3 fish oil
Magnesium
Curcumin (the active compound in turmeric)
Calcium D-Glucarate
DIM (Diindolylmethane)
Vitamin D
Probiotics and prebiotics

Can I shrink my fibroids with a healthy diet?

While a healthy diet is a huge part of shrinking fibroids, it often takes more than just avoiding the worst fibroid-promoting foods to shrink fibroids and improve symptoms. Balancing your hormones requires a comprehensive lifestyle approach that addresses your diet as well as other daily habits that impact your hormonal system.

Do genetics play a role in fibroids?

Genetics can play a role in your risk of developing fibroids, but that doesn’t mean you’re destined to get them just because your mom or grandmother did. The good news is your lifestyle, especially your diet, has the ability to turn genes on and off. By focusing on the right healthy habits, you can turn off the genes linked to fibroids and significantly decrease your risk.

What else can I do to improve my fibroids?

Exercise: Exercise is great for eliminating endocrine disruptors via sweat, supporting overall estrogen detoxification, and burning excess estrogen-producing fat cells. Both resistance training and cardio should be part of your routine, but the emphasis should be on strength training.

Sleep: Sleep is critical for hormone balance. Establish good sleep habits by setting a consistent sleep schedule, reducing screen time before bed, and incorporating a soothing pre-bed routine.

Stress reduction: Manage stress to keep your cortisol, estrogen, and progesterone at healthy levels. Walking, journaling, yoga, or mindfulness practices can all help reduce stress, but find the stress-reducing techniques that work for you .

14 Day No Sugar Diet with Food List: A Dietitian's Guide

Tue, 31 Dec 2024 21:09:28 GMT

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14 Day No-Sugar Diet Food List

Over the past seven years of owning my virtual functional medicine practice , we've supported over 700 clients on their health journeys.

Can you guess the most common nutrition recommendation we give?

Cut back on sugar. Cut way back.

The average American consumes 3.5 pounds of sugar every week.

And a lot of that sugar isn’t coming from obvious treats like cookies and candy.

For many of our clients, sugar was hiding in foods they thought were healthy like salad dressings, protein bars, and granola.

And just because something is organic, gluten-free, or all-natural doesn’t mean it isn’t loaded with the sweet stuff.

This is why most people who try a no-sugar diet on their own often fail!

They think it isn't working, but in reality they're just not doing it right.

Using a no-sugar food list and meal plan designed by a Registered Dietitian is a foolproof way to ensure the diet is effective.

When you have a clear guide, it’s so much easier to stay on track and actually see the results you’re looking for.

And that's exactly why we created the 14 day no-sugar diet challenge .

What is a No-Sugar Diet?

A no-sugar diet is more than just cutting out desserts— it’s about eliminating added sugar and scaling back on natural sugars to give your body a reset.

The diet focuses on whole, unprocessed foods and relies on natural foods like fruit and sweet vegetables for sweetness.

It has the power to reset your tastebuds, stop sugar cravings, revamp your energy and focus, and boost your metabolism.

One of the biggest perks is fast, healthy weight loss.

We've seen clients drop up to 15 pounds in two weeks thanks to a combination of fat loss, reduced inflammation, and less water retention.

A no-sugar diet isn’t designed to be a lifelong diet. It’s a short-term challenge designed to help you feel amazing.

Once it’s over, you’ll find it much easier to keep your sugar intake in check and maintain your results.

What Happens after 14 Days with No Sugar?

So many incredible things!

Your taste buds reset, making healthy foods more satisfying.
Blood sugar levels stabilize, giving you steady energy all day.
Gut bacteria shift, so you crave healthier food naturally.
Fewer skin breakouts and a more even skin tone (many clients say their skin “glows”).
Most restful, uninterrupted sleep.
Less bloating and better digestion.
Your liver works more efficiently, enhancing detoxification.
Your mood stabilizes thanks to healthier dopamine responses.
Fat burning ramps up, which often results in noticeable weight loss.

What to Expect on a No-Sugar Diet

Going sugar-free for two weeks has a huge impact on your health, but it can take a little time to adjust.

Here’s what you might experience:

Days 1-3: You might feel more intense sugar cravings and lower energy levels as your body begins to detox from sugar. Experts refer to this as “sugar withdrawal”. This adjustment period is normal and temporary.
Days 4-6: Cravings will start to ease, and you will notice an improvement in energy and focus. Many people notice improvements in bloating and sleep at this point as well.
Days 7-14: By this point, sugar cravings are minimal, and you’ll enjoy steady energy, better digestion with even less bloating, clearer skin, sharper mental clarity, and more.

Keeping this timeline in mind can help you push through the challenging first few days.

Once you make it over the hump, you’ll be amazed at how great you feel.

Foods to Eat on a No-Sugar Diet

So what can you eat on a no-sugar diet?

Thankfully, a lot!

To set yourself up for success, here is a list of foods you can include during your no-sugar diet:

High-quality proteins
Vegetables, especially non-starchy vegetables
Nuts and seeds
Healthy fats
Low-sugar fruits (in moderation)
Whole grains
Beans and lentils
Fermented foods
Herbs and spices
Water, unsweetened tea, and coffee

Foods to avoid on a no-sugar diet:

Added sugars (cane sugar, honey, maple syrup, brown rice syrup, agave, corn syrup, etc.)
Sugary drinks (sodas, sweetened teas, coffee drinks, energy drinks, sports drinks, protein drinks, juices, sweetened alternative milks like almond milk, etc.)
Artificial sweeteners (aspartame, sucralose, saccharin)
Fast-burn carbs (processed carbs like white bread, pasta, crackers, pizza crust, flatbread, chips, pretzels, cereal, pancakes, bagels, biscuits, waffles, etc.)
Packaged snacks with hidden sugars (granola, granola/protein bars, flavored oatmeal, yogurt, sauces, marinades, dressings, tomato sauce, frozen meals, etc.)
Desserts, pastries, muffins, and candy
Dried fruit
Fruit juice
Alcohol (beer, wine, seltzer, cocktails, etc.)

No-Sugar Diet Food List

Here is a complete list of foods to focus on during the 14 day no-sugar diet challenge.

Stick to whole, minimally processed foods (aka not from a box, bag, or other package) whenever possible to keep things simple!

We recommend aiming for less than 5 grams of added sugar daily. This gives you the flexibility to eat foods like healthy salad dressings or other products that may contain 1-2 grams of sugar.

High-quality proteins (0.8-1 g protein per lb of body weight)

Chicken
Turkey
Beef
Fish (salmon, barramundi, mahi mahi, cod, etc.)
Shellfish (shrimp, crab, lobster, scallops, etc.)
Wild game (deer, elk, etc.)
Eggs
Tofu, tempeh, and edamame
Unsweetened Greek yogurt
Cottage cheese
Minimally sweetened protein powder ( this is my favorite)

Non-starchy vegetables (at least 1 cup with meals)

Leafy greens (arugula, swiss chard, collard greens, kale, lettuce, spinach)
Artichokes
Asparagus
Beets
Bell peppers
Bok choy
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Cucumbers
Eggplant
Endive
Fennel
Green beans
Hearts of palm
Jicama
Leeks
Onions (green onion, red onion, white onion, sweet onion)
Radicchio
Radish
Spaghetti squash
Shallots
Sugar snap peas
Tomatoes
Turnip
Yellow squash
Zucchini

Starchy vegetables (up to ½ cup with meals)

Butternut squash
Acorn squash
Delicata squash
Kabocha squash
Sweet potatoes
White potatoes
Yams
Carrots
Green peas

Nuts and seeds

Walnuts
Almonds/almond butter
Brazil nuts
Cashews
Pecans
Pistachios
Hazelnuts
Hemp seeds
Ground flax seed
Chia seeds
Pumpkin seeds
Sunflower seeds
Sesame seeds/tahini

Healthy fats (I recommend one serving of cooking oil/fat + one other serving of fat, with meals)

Avocados
Olive oil
Grass-fed ghee
Grass-fed butter
Avocado oil
Coconut oil
Olives
Whole-fat cheese
Unsweetened yogurt/kefir
Grass-fed milk

Low-sugar fruits (1-2 cups daily)

Apples
Blueberries
Blackberries
Cherries
Raspberries
Grapefruit
Lemons
Limes
Nectarines
Oranges
Tangerines
Peaches
Pears
Plums
Plantains
Kiwi
Pomegranate
Watermelon

Whole grains (up to ½ cup with meals, if there is no starchy vegetable)

Quinoa
Rice
Oats
Barley
Buckwheat
Rye
Amaranth
Farro
Millet
Couscous

Beans and lentils

Black beans
Chickpeas/garbanzo beans
Lentils
Kidney beans
Pinto beans
Black eyed peas
Lima beans

Fermented foods (make sure these come from the refrigerated section and do not contain added sugars)

Sauerkraut
Kimchi
Pickles
Pickled carrots, asparagus, okra, and other pickled vegetables

Herbs and spices

Anise
Basil
Bay Leaves
Black Pepper
Cayenne
Chili powder
Coconut Aminos
Chamomile
Chives
Cilantro
Cinnamon
Coriander
Cloves
Cumin
Dill
Garlic
Ginger
Horseradish
Lemon Balm
Lemongrass
Marjoram
Mint
Mustard Seed
Onion
Oregano
Paprika
Parsley
Rosemary
Saffron
Sage
Sea Salt
Spearmint
Tarragon
Thyme
Turmeric
Vanilla

Condiments/misc (make sure these do not contain added sugars)

Apple cider vinegar
Salad dressing (Primal Kitchen has great options)
Mustard
Hot sauce
Salsa

Drinks

Water
Unsweetened iced tea
Herbal tea (click here for our favorites)
Matcha, mixed with water or whole milk/unsweetened almond or coconut milk (click here for our favorite matcha and our easy, go-to matcha recipe)
Coffee, black or with whole milk/unsweetened almond or coconut milk

Tips for a No-Sugar Diet

Always read nutrition labels: Sugar is the most common added ingredient in the United States. It’s everywhere . Unfortunately, terms like “all-natural”, “organic”, or “gluten-free” mean nothing when it comes to sugar content. Always read the nutrition label to make sure a product is free of added sugars. Never assume!
Pair carbs with fat/protein: Remember to pair slow-burn carbs like rice, sweet potatoes, and quinoa with healthy fats and protein to keep blood sugars stable.
Pair fruit with fat/protein : Similar as above, pair fruit (which is all carbs) with fat and protein to keep blood sugars stable. Another option is to eat fruit immediately after a meal that contains fat and protein.
Hydrate! We recommend drinking at least 60% of your body weight (in pounds) in ounces of water daily. For example, if you weigh 150 pounds, aim for at least 90 oz (150 x 0.6 = 90).
Prepare meals at home: Cooking at home means you get to control ingredients in your meals. There may be added sugars hidden in meals out, so try to cook at home as much as you can.
Seek other ways to boost dopamine: To reduce sugar cravings, try proven dopamine boosters like exercise, prayer, listening to music, dancing, playing with animals, face-to-face quality time with people, laughter, sauna use, and cold plunging.
Pair up with a buddy: Having someone to share the journey with is so helpful for accountability and encouragement. Cheer each other on and share progress!

FAQ's

Can I eat fruit?

Absolutely! Whole fruits like berries, apples, and citrus are fine, but we recommend about 1-2 cups per day to keep your natural sugar intake at a healthy level. Always pair fruit with fat/protein (for example, pair an apple with almond butter instead of eating it alone), or eat it with or immediately after a meal. This ensures blood sugar stability to keep cravings at bay.

Can I have coffee?

You don’t have to give up your coffee, but make sure you skip sugary creamers, syrups, and sweetened alternative milks (oat milk, almond milk, etc.). A sprinkle of cinnamon or splash of vanilla extract can add flavor without sugar.

Will I lose weight during this challenge?

We can’t make promises because it depends on other factors, but almost everyone that completes this challenge loses weight. Cutting sugar not only boosts fat-burning, but it also reduces bloating and water retention, so you may notice your clothes fitting better even in the first few days of the challenge.

What about sugar alternatives like stevia and monk fruit?

While sugar alternatives like stevia and monk fruit are technically sugar-free, they are much sweeter than regular sugar—often hundreds of times sweeter. This can keep your taste buds accustomed to intense sweetness, making it harder to break the cycle of sugar cravings. For the best results during this challenge, it’s a good idea to avoid these as well and focus on resetting your palate to enjoy the natural sweetness of whole foods.

Why can’t I have alcohol even if it’s unsweetened like beer?

Alcoholic drinks often contain added sugars, but even beer and unsweetened liquor negatively impacts our blood sugars. If you want something more exciting than plain water, try sparkling water with lime, other fresh fruits, or crushed mint leaves.

Why can’t I have dried fruit or fruit juice, but fresh fruit is fine?

Dried fruit is highly concentrated in sugar and often contains added oils and sugars, making it far less healthy than fresh fruit. Fruit juice, on the other hand, is stripped of fiber during processing, which causes blood sugar to spike more quickly. Fresh fruit provides natural sweetness along with fiber, which helps slow sugar absorption and keeps you feeling full.

Why can’t I include artificial sugars?

Artificial sugars can negatively affect our gut microbiome and they're up to 700 times sweeter than regular sugar, both of which leave us craving more sugar. To actually improve your sugar cravings, it's important to remove artificial sugars completely during the 14 days.

Is dining out possible on a no-sugar diet?

It's possible, but requires a little extra mental effort. Choose simple dishes like a combination of meat/fish, starchy vegetables or whole grains, and non-starchy vegetables. If you get a salad, ask for olive oil and vinegar or lemon juice, or a savory dressing instead of something sweet like a balsamic/fruity vinaigrette.

Looking for a No-Sugar Meal Plan?

To take the guesswork out of your no-sugar challenge, we created the 10 Day Reset . It’s the perfect thing to get you started.

You can repeat a few of your favorite recipes until the 14 days are up, or double the Reset for a 20-day challenge if you’re feeling ambitious!

The Ten Day Reset also includes:

A plug-and-play grocery list
10 day workout plan
Clear hydration and caffeine guidelines
Simple morning and evening routines
Journal prompts to reset mindset and promote consistency

Want More Support?

You don’t have to figure your health out alone.

Click here to learn how our Wellness Blueprint uncovers the root causes of your symptoms and guides you back to feeling like yourself again.

Top 10 Supplements to Block Sugar Cravings

Thu, 12 Dec 2024 17:36:43 GMT

We’ve all been there - standing in front of the pantry, telling ourselves, “Just one more bite.”

Sugar cravings are frustrating, and so many of my clients used to feel like cravings were an impossible obstacle to put behind them.

I get it! I used to have daily sugar cravings too, and I thought I just needed more willpower or discipline to resist.

But cravings aren’t a sign of a lack of discipline or willpower. They’re your body’s way of telling you something is out of balance.

Addressing the root cause of your sugar cravings is the only way to break the cycle and experience food freedom.

In my virtual practice , supplements are a powerful tool to help clients curb their sugar cravings (when paired with diet and lifestyle changes). I’m excited to share my top recommendations to help you on your own health journey!

Here’s what we’ll cover in this blog post:

The surprising root causes behind sugar cravings
The 10 best supplements to curb sugar cravings
Expert answers to your most common questions about managing sugar cravings

What Causes Sugar Cravings?

Think of cravings as your body’s way of signaling something is out of balance.

Satisfying your craving may make you feel better in the moment, but it’s a temporary fix.

To actually overcome your cravings, you need to address the root cause!

For most women, that means uncovering one or more of the following issues:

Blood sugar instability

If you’re under eating, snacking instead of eating real meals, or skipping meals altogether (breakfast is a common one), your blood sugars could be dropping too low.

On the other hand, several habits can cause your blood sugars to spike too high: eating too fast, eating sugar or too many carbs, not getting enough fiber, fat, or protein, sleep deprivation, and poor stress management.

And what goes up must come down - that big blood sugar spike is always followed by a crash.

No matter what causes your low blood sugar, those lows make you tired, irritable, and desperate for a quick sugar fix to bring your blood sugars back up ASAP.

Elevated stress hormones

Women are facing more stressors than ever before.

Juggling work, family, and household tasks while also trying to care for your health can feel like holding down multiple full-time jobs.

High stress levels cause an increase in stress hormones like cortisol, which increase cravings for sugary foods .

Eating sugar lowers our energy, makes us irritable, and often leads to weight gain, which stresses us out even more.

This creates a frustrating cycle of sugar cravings, high stress levels, and more sugar cravings.

Low feel-good hormones

You probably already know this from personal experience, but sugar cravings are often tied to mood and emotions. When you have a tough day, it’s incredibly common to reach for a sugary treat.

There’s a good reason for this, and it has nothing to do with willpower.

Sugary foods cause a surge in feel-good hormones like dopamine and serotonin, which is exactly what the brain wants when you're feeling down.

Your brain is incredibly smart, and it learns to initiate sugar cravings to boost your mood and numb unpleasant feelings .

Rebalancing your hormones supports the natural production of feel-good hormones, so you don’t have to rely on a sugar hit to help you feel better.

Gut bacteria imbalances

Sugar cravings may be a sign of something going on in your gut. The microbiome in your digestive tract influences hormones, inflammation, mood, digestion, and, yes, even cravings.

If the community of microbes in your gut is out of balance , you may crave less healthy food to feed the types of bacteria that thrive on sugar. But these sugar-hungry bacteria aren’t the ones you want running the show.

A balanced microbiome contains more beneficial bacteria that keep the sugar-craving bacteria in check. Thankfully, your microbiome is highly responsive to a healthy diet and a few targeted supplements to block sugar cravings.

Nutrient deficiencies

When your body is missing key nutrients, sugar cravings are triggered .

Low iron can cause low energy levels, which makes you crave sugar for a quick pick-me-up.

Magnesium deficiency can cause a craving for magnesium-rich foods like dark chocolate.

Low omega-3s can negatively impact your mood, leading to more emotional eating and cravings for comforting, sugary foods.

10 Best Supplements to Curb Sugar Cravings

As a functional medicine dietitian, I always recommend food and lifestyle adjustments as the foundation for good health.

I also recognize we live in a fast-paced, stressful world, with nutrient-depleted food, less sunlight exposure, and other factors that make it hard to be healthy.

Oftentimes, our body needs extra support, which is where supplements come in.

Supplements may be just what you need to balance your hormones when diet and lifestyle alone aren’t cutting it.

These are the ten I’ve found to be most effective!

1. Magnesium

How it works: Magnesium is an essential mineral for over 300 chemical reactions , including reactions that regulate blood sugar. It is also necessary to produce hormones like estrogen, thyroid hormone, and insulin.

Root cause it addresses:

Blood sugar instability
Low feel-good hormones
Magnesium deficiency

2. Inositol

How it works: Inositol is a sugar the body produces to support your cells. It is essential for healthy metabolism, your body's response to insulin, blood sugar regulation, and serotonin production. It is especially helpful for women with PCOS.

Root cause it addresses:

Blood sugar instability
Low feel-good hormones

3. Probiotics

How it works: Probiotics are live, active microbes that influence the balance of healthy bacteria in the gut. When you supply the gut with the right kind of bacteria, they crowd out the harmful bacteria to create a healthy, happy gut .

Certain probiotic supplements are more helpful for blocking sugar cravings. These are the cultures I use in my practice:

4. Prebiotic Fibers

How it works: Prebiotics are essentially food that feeds the good bacteria in your gut. Giving your microbiome prebiotic fibers helps the good bacteria flourish and function optimally.

Root cause it addresses:

Gut bacteria imbalances
Low feel-good hormones

5. L-Glutamine

How it works: L-glutamine supports the natural production of insulin and the body’s ability to regulate blood sugar . L-glutamine also helps repair the gut lining and reduces intestinal inflammation, which creates an environment where beneficial bacteria like Lactobacillus and Bifidobacterium can flourish

Root cause it addresses:

Blood sugar instability
Gut bacteria imbalances

6. Zinc

How it works: Zinc is a mineral that aids blood sugar regulation and supports healthy metabolism, immune system function, and healing.

Root cause it addresses:

Blood sugar instability
Nutrient deficiencies

7. Gymnema Sylvestre

How it works: Gymnema sylvestre is an herbal supplement that improves blood sugar regulation and curbs cravings for sugary foods.

Root cause it addresses:

Blood sugar instability

8. Chromium

How it works: Chromium is an essential mineral that improves blood sugar regulation by supporting the action of insulin.

Root cause it addresses:

Blood sugar instability

9. Vitamin D

How it works: Vitamin D plays many essential roles in the body, including glucose metabolism and insulin sensitivity. We can easily identify a deficiency through a blood test , which I highly recommend for all women.

Root cause it addresses:

Blood sugar instability
Nutrient deficiencies

10. Adaptogens

How they work: Adaptogens are a group of herbs used for centuries to reduce the body’s response to stress. I often recommend Ashwagandha or L-theanine as effective adaptogens for women who feel chronically stressed.

Root cause it addresses:

Elevated stress hormones
Low feel-good hormones

Frequently Asked Questions

Now that we've explored the top supplements to block sugar cravings, let's address some common questions I get about their usage and effectiveness.

Which supplement should I try first to curb my sugar cravings?

It depends. Magnesium is safe and appropriate for most people, so that is a good place to start. However, the best way to find the right supplements to block your sugar cravings is to work with a knowledgeable healthcare practitioner one-on-one .

When I work with clients, I run tests to identify imbalances and deficiencies, which allows me to create a supplement regimen personalized to you to ensure it’s safe and effective.

How long will it take to notice a reduction in cravings?

It varies, depending on your level of consistency and other lifestyle factors that influence cravings. In general, most of my clients notice a difference within a couple of weeks, and it’s closer to a few months before they experience the full effect.

Can I take multiple supplements at the same time?

Yes, however, some supplements have the potential to interact with each other or with certain medications. I don’t recommend a “take everything and hope something helps” approach.

Combining supplements for blood sugar regulation can be dangerous because blood sugars can dip too low, putting you in a hypoglycemic state.

My clients experience incredible results because they take supplements carefully selected to address their unique needs.

It's also crucial to consult with a healthcare provider before adding any new supplements to your routine, especially if you have underlying health conditions or are taking medications.

What dose of these supplements should I take?

That depends on your unique situation, including your diet, health habits, blood test results, and health history.

When you work with me one-on-one , I do a comprehensive assessment and provide personalized recommendations targeting your specific needs, including doses and whether to take it with or without food.

Will I need to take these supplements forever to keep the cravings away?

Ideally, no! A healthy, hormone-balancing lifestyle is your best defense against sugar cravings. While supplements can be incredibly helpful, the long-term goal is establishing healthy habits that naturally prevent unhealthy food cravings.

What are other ways I can manage cravings besides supplements?

Nourishment from a quality, nutrient-dense diet, regular physical activity, and daily stress management are all ways you can manage cravings besides supplements.

If you’re ready to take control of your cravings, check out my 10-day reset , where you’ll learn natural ways to balance your hormones, feel energized, and curb your cravings in just ten days.

What’s Next to Stop Sugar Cravings?

Sweets are not the enemy. But you should be able to choose when to indulge in a sweet treat, not feel powerless in the face of cravings.

The solution isn’t to resist or to give in—it’s to understand and address the root causes.

In addition to lifestyle changes, finding the right supplements that help curb your sugar cravings puts you back in control of your hormones and your health.

if you're looking for one-on-one health guidance and personalized supplement prescriptions, book a discovery call here .

We've worked with 400+ women to identify the root cause of their cravings (and other frustrating symptoms) and overcome them, and we would love to help you too!

15 Best Healthy Restaurants in Austin, According to a Dietitian

Tue, 01 Oct 2024 17:51:44 GMT

I’m a Registered Dietitian and Certified Functional Medicine Practitioner, and I have a confession...

I don’t cook all of my meals at home.

I know cooking every meal from scratch sounds ideal, but in reality it’s not practical. And let’s be honest, it’s not always fun.

Life gets busy, and sometimes you need a healthy, convenient option without compromising on quality. Dining out or grabbing food to-go can be a chance to enjoy a stress-free meal, savor dishes you’d never make at home, spend time with good company, and—best of all—skip the cleanup.

No judgment if you’re craving hearty barbecue, a juicy burger, or your favorite take-out. But if you're looking to treat yourself to something satisfying that won't leave you needing a nap afterward, this list has you covered.

These fifteen restaurants made the cut because they check all the boxes:

Real, whole food ingredients
High-quality protein options (ie. meat, fish and eggs)
Mostly anti-inflammatory oils (many exclusively use anti-inflammatory oils)
Gluten-free options for those with Celiac or a gluten intolerance
Minimal sugar, additives, and preservatives
Reasonably priced
They’re delicious!

From sit-down restaurants to grab-and-go spots, these Austin gems offer balanced, flavorful meals made with real food ingredients. Whether you’re grabbing a quick bite or treating yourself to a well-deserved meal out, you’ll feel good inside and out.

Stick around until the end for six bonus spots!

15 Best Healthy Restaurants in Austin

1. True Food Kitchen

Why I love it - True Food Kitchen was inspired by the anti-inflammatory food pyramid and founded by Dr. Andrew Weil, a globally recognized doctor in the field of integrative medicine. They offer a seasonal, nutrient-rich menu and they cater to various dietary needs (including vegan, gluten-free, keto, and paleo) It’s a great spot for a healthy, balanced meal, whether you're with family, on a date, or dining solo. I like sitting outside at the Seaholm location to enjoy.

What I order - Tuna poke bowl, or the teriyaki quinoa bowl (add chicken).

2. Civil Goat

Why I love it - Civil Goat is known for their delicious coffee, but it's also a hidden gem for a tasty, balanced breakfast. I typically make breakfast at home, but when I want to treat myself I go here to get my coffee fix and my favorite breakfast in town. I love sitting outside when it’s nice outside (they have outdoor seating at both the Guadalupe and Manor locations), but their indoor space is a great escape from the Summer heat and a cozy spot on cold Winter days.

What I order - Soft scramble with avocado and a half-caf flat white. Friends have also loved the avocado toast with a poached egg.

3. Local Foods

Why I love it - Local Foods is all about bringing farm-fresh produce to the table, and their dishes never disappoint. The flavors are always on point, and you can taste the quality of their ingredients in every bite. It's the perfect place for a quick, healthy lunch that doesn't compromise on flavor. Local Foods has my favorite poke bowl in town - I know it sounds random but you’ve got to trust me on this. They also have gluten free bread you can sub to make any sandwich gluten-free!

What I order - Summer harvest salad, poke bowl, or gluten-free crunchy chicken sandwich with kale salad and watermelon.

4. Honest Mary's

Why I love it - Honest Mary’s prides themselves on life-giving “fast food”. They have tasty “signature bowls”, but I especially love their build-your-own-bowl option. You get to choose from a variety of whole grains, lean proteins, and fresh veggies, plus their house-made sauces are incredible. You can even add a splash of apple cider vinegar (they keep it by the drinks/silverware) for extra digestion/blood sugar support. It's an easy go-to when I want something quick but still packed with nutrients and flavor.

What I order – Grilled chicken bowl with arugula, roasted sweet potatoes, roasted beets, crispy chickpeas, avocado, and creamy poblano sauce. I sometimes add pumpkin seeds for an extra dollar for a satisfying crunch and extra magnesium.

5. Fresa's

Why I love it - Fresa’s takes wood-grilled chicken to the next level, and their lively outdoor patio, adorned with string lights, is always a great vibe. They bring a vibrant, Mexican flair to their dishes that you don't find at many health-focused restaurants. It's comfort food with a healthy twist, for when I’m craving something hearty yet nourishing.

What I order - Chips + their special guacamole (feat. green apple and mint) and a power bowl.

6. The Well

Why I love it - The Well is a top pick when it comes to healthy, sit-down restaurants in Austin. While it’s a bit more of a splurge compared to other spots on this list, it’s definitely worth it for a special occasion. Whether you’re planning a date night dinner or a weekend brunch with friends, The Well offers an elevated experience.Their menu is completely gluten-free, dairy-free, soy-free, refined-sugar free, and non-GMO making it easy for friends with food sensitivities and health challenges. They use high-quality, locally-sourced ingredients, and they use organic produce for anything listed on the Dirty Dozen list. They only use healthy, anti-inflammatory cooking oils - olive oil, coconut oil, and avocado oil. I haven’t had a single menu item I didn't like at the Well.

What I order - Gosh, so many good options. My favorite appetizers are guacamole and ceviche, I love their beet salad, and my favorite main is the coconut curry squash with chicken. Get the breakfast tacos if you go for breakfast/brunch.

7. Koriente

Why I love it - Koriente is a great option for Asian-inspired food that’s fresh and on the lighter side. They keep things simple with minimally processed ingredients, and house-fermented kimchi that’s great for gut health. I appreciate their commitment to quality, and the ability to easily tweak entrees - you can easily add broccoli, chicken, avocado, grilled onions, eggs, or mushrooms to any dish, and they even offer the option of subbing your rice for extra veggies.

What I order - Obake bowl with chicken or miso glazed salmon.

8. Sweetgreen

Why I love it - Sweetgreen has become a favorite spot for salads and bowls, and one of the things I love most is their recent switch to using anti-inflammatory olive oil. It's a fast-casual dining experience with a counter-service setup, where you can either opt for a ready-made signature dish or build your own bowl (my personal favorite). As you move down the line, you can start with a base like greens or grains and add your favorite protein, veggies, toppings, and sauces. You get to craft a fresh, personalized meal that satisfies your cravings, exactly the way you want it.

What I order - Greens and grains bowl with arugula and wild rice, basil, chickpeas, cucumber, tomatoes, goat cheese, blackened chicken, and pesto vinaigrette. I’ve heard good things about the autumn harvest bowl (add chicken for protein), if you want a signature dish.

9. Cabo Bob's

Why I love it - If you haven’t checked out Cabo Bob’s yet, you’re seriously missing out on one of Austin’s best-kept healthy food secrets. Their commitment to fresh, high-quality ingredients blows me away, and they manage to pull it off at an affordable price with kind, efficient service. Their tortillas are made on-site, their protein options are wood-grilled with no additives, and they use grass-fed beef and always fresh, never frozen white chicken breast. Their salsas, sauces, and guacamole are all made from scratch with whole food ingredients, and no additives or preservatives. They even shred their cheese themselves several times a week instead of using pre-shredded cheese with weird anti-caking agents. Healthy fast food may sound like an oxymoron, but Cabo Bob’s proves it’s possible and delicious. Whether you're grabbing a quick lunch or dinner on the go, Cabo Bob's should definitely be on your radar.

What I order - Chicken bowl with white rice, black beans, zucchini & squash, lettuce, cilantro, tomatillo salsa, mango pico, guacamole, and lime juice.

10. Picnik

Why I love it - Picnik’s entire menu is gluten-, soy-, and refined sugar-free, and they exclusively use healthy cooking oils (cold-pressed avocado oil and extra virgin olive oil) in their dishes. While they serve plenty of healthy, balanced meals, they also know how to have fun with indulgent options like crispy chicken tenders, a Nashville hot chicken sandwich, and a bison breakfast sandwich—rare treats for those with dietary restrictions. Personally, I love going halfsies with a friend, mixing a lighter dish with something more indulgent.

What I order - Harvest bowl or a burger with crispy Brussels.

11. Two Hands

Why I love it - Two Hands is an Australian-inspired café with a strong focus on ethically sourced ingredients, and you can taste the quality in every bite. Located on South Congress, it's perfect for brunch before hitting the shops, or swing by after an early morning stroll around Town Lake. The space is bright and cheery, the vibe is fun and lively, and I love that I can indulge in a meal that's both healthy and satisfying. And their banana walnut bread, topped with fluffy espresso mascarpone, it's a MUST.

What I order - S easonal scramble if you go for breakfast, salmon quinoa bowl if you go for lunch/dinner.

12. Flower Child

Why I love it - This is a place I fell for when I lived in Dallas, and even after all these years, it never fails to impress. Their menu is packed with fresh, organic ingredients and the bright, welcoming atmosphere makes it the perfect place for a casual, healthy meal. Their salads and wraps are ideal for a light lunch, while the heartier bowls and entrées make a great dinner option. It's a go-to for feel-good food.

What I order - The mediterranean chicken kebab bowl, or the mother earth bowl with chicken (I sub the ancient grains for extra sweet potato because I’m gluten-free, but it would be great either way)

13. Better Half

Why I love it - Better Half is an award-winning all-day café in downtown Austin, with tons of outdoor seating and tasty coffee - perfect for working if you have the luxury of working remote. Inside, the cozy, fun café vibes make it a great spot for a meal with friends or a laid-back date. I was impressed by how fresh, light, and flavorful the food was - turns out, they use a lot of locally sourced ingredients. I shared my favorite dishes below, but I’m eyeing their new smoked butter chicken crispy rice for next time - it sounds incredible!

What I order - Burrata with smoked chicken or the big salad (half size) with smoked chicken.

14. Cenote

Why I love it - Cenote is a cozy, laid-back spot in a converted house on the Eastside, complete with a spacious and welcoming patio. They offer gluten-free bread (that’s actually good) so sandwiches can easily be made gluten-free. I haven’t tried their gluten-free buns but that’s also an option if you’re feeling a burger.

What I order - Cenote scramble if I go for breakfast, and a veggie sandwich with chicken or turkey if I go for lunch.

15. KG Barbeque

Why I love it - KG BBQ isn’t your average barbecue joint - it’s where classic Texas barbecue meets bold Middle Eastern flavors. Think tender smoked chicken thighs paired with herb-packed sides like tomato cucumber salad and mediterranean rice. It’s barbecue that’s packed with flavor, but without the heavy, nap-inducing feeling afterwards. Every bite is satisfying and fresh, making it an unforgettable food experience.

What I order - The chicken rice bowl.

6 Healthy Bonus Spots

1. Nourished ATX - Healthy Food Truck

Why I love it - This food truck is a bit of a hidden gem in Austin, tucked away on South Congress. All of their menu items are locally and regeneratively sources, gluten-free, dairy-free, refined-sugar free, and organic when possible. Nourished ATX makes a way for you to nourish your body without compromising on taste. Their dishes are satisfying and it’s fun to go back and see new menu items as the seasons change. Just a heads up—they’re only open Thursday through Sunday from 10 AM to 3 PM, so plan accordingly/

What I order - Breakfast tacos, or the nourish bowl with chicken.

2. People's Pharmacy - Healthy Grab-and-Go

Why I love it - People’s Pharmacy is not just an actual pharmacy—it’s also a hidden gem for grabbing a quick, healthy lunch. Their chicken salad is made with high-quality ingredients and skips the inflammatory oils (unlike the usual mayo loaded with canola oil), and their beet & citrus salad is always fresh and delicious. I love combining these two for the perfect balance of protein, healthy fats, slow-burn carbs, and fiber. It’s a convenient and nutritious option when you’re on the go.

What I order - Chicken salad for protein and the beet & citrus salad for fruits and veggies.

3. Maaribu - Healthy dessert food truck

Why I love it - My sister and I wandered over to this cute little bakery truck, casually asking if they had anything gluten-free (going gluten-free helped both of us put our Hashimoto’s into remission years ago). To our surprise, the entire menu was gluten-free! Naturally, we ordered four different desserts—because how could we resist? Every single one was delicious, moist, and full of flavor without being overly sweet. It’s just a short walk from Civil Goat, so it's the perfect pit stop after grabbing a to-go coffee.

What I order - C offee cake muffin, matcha cheesecake, or the peanut butter cookie.

4. SNAP Kitchen - Meals to-go

Why I love it - If you’ve had a hectic day and can't be bothered to cook but still want a balanced, healthy meal at home, SNAP Kitchen is a lifesaver. Their ready-made meals are crafted with whole ingredients and balanced macros (carbs, fat, and protein), so you can grab something quick without second-guessing what's inside. Everything is gluten-free, and they have keto, paleo, vegetarian, and vegan options too if you need them. If they look a little low in the vegetable department I just add a handful of arugula, microgreens, or other vegetables I have on hand at home. You can swing by their store on West 6th Street (or check out their North and South Austin locations if that’s closer), or pick up their meals at Whole Foods all over the city.

What I order - Bison quinoa bowl with peppers and onions, chicken Caesar wrap, or blackened shrimp with quinoa grits.

5. Gati Ice Cream - Healthy sweet treat

Why I love it - You better believe a healthy diet includes ice cream. I’m all about balance—trying to eat ‘perfectly’ and depriving yourself of desserts is a quick way to burn out and overindulge later. And Gati makes it easy to indulge in something delicious. Their entire lineup is gluten-free and dairy-free, made with just five wholesome ingredients, including a creamy coconut milk base. No stabilizers or gums, just simple ingredients you can actually pronounce. With forty rotating flavors, every visit is a chance to discover something new, whether you’re in the mood for a classic favorite or feeling adventurous enough to try something unexpected.

What I order - Chocolate or mint chip ice cream for a classic, and Thai basil when I want to mix things up.

With real ingredients, thoughtful preparation, and plenty of variety, each spot on this list proves that you can enjoy dining out without compromising on health or taste. So the next time life gets busy or you just want a break from cooking, you’ll have a go-to list of places that leave you feeling recharged.

I hope you fall in love with these places as much as I do.

Frequently Asked Questions

Now that we've explored the top healthy restaurants in Austin, let's address some common questions.

This was helpful, and I want to learn more from you! How do I learn more?

If you’d like to dive deeper into personalized nutrition/wellness coaching, I’ve got a few options for you. You can check out my services page for details on one-on-one consultations , the Restore Program , and my Ten Day Reset . And subscribe to my newsletter for more tips, recipes, upcoming events, and exclusive discounts. Not sure where to start? Take my free quiz to determine if you have imbalanced hormones, and get free personalized tips delivered straight to your inbox.

Did you get paid (in money or free food) for any of your restaurant recommendations?

Nope, not a penny (or crumb). I recommend these places simply because I love them and want to help Austinites and visitors find delicious food that makes them feel good. I received zero compensation for including any restaurant in this blog post.

If a restaurant is on this list does it mean everything on the menu is healthy?

Not necessarily. Many of these spots offer a whole menu of healthy items, but some also offer less healthy options. If you’re feeling unsure, stick with my recommended menu items.

If I don't want to choose your recommended menu items for these restaurants, what should I keep in mind when deciding what to order?

As a general rule of thumb, choose meals that include high-quality protein (meat, fish, or eggs), vegetables, and unprocessed carbohydrates like rice, potatoes, sweet potatoes, butternut squash, beans, or lentils. Don't be afraid to ask to sub sides for veggies, or other modifications/tweaks to make existing menu items healthier.

What should I avoid ordering if I want to eat healthy at a restaurant?

Avoid menu items that lack quality protein or vegetables, and avoid dishes made mostly of processed carbohydrates, like pizza, pasta dishes, fried rice, burritos, and paninis/sandwiches.

Is it ok to eat out every meal?

While it’s technically possible to eat out every meal and be healthy, it’s very difficult to pull off. I highly recommend cooking at home for the majority of your meals so you know exactly what is going into them. Plus, it will save you tons of money!

I eat out all the time because I don't have time to cook. What do you suggest?

If you’re short on time, meal prep. Cook some chicken and ground beef for protein, roast sweet potatoes, and make a big pot of rice for carbs, then sauté a few different veggies. This way, you'll have everything ready to quickly reheat and mix-and-match throughout the week.

The 15 Best Herbs for Hormone Balance

Mon, 01 Jul 2024 21:39:36 GMT

Hormonal imbalances can affect everything from your mood to your metabolism.

Herbs have been used for centuries to support hormonal health, and modern science is beginning to back up these traditional practices with research.

Whether in whole, tea, or capsule form, herbs can be a way to enhance a hormone-balancing diet and make your holistic approach to hormone balance even more effective.

As a Functional Medicine Dietitian and women’s health expert, I’ve dedicated my career to helping women navigate and overcome hormonal imbalances using natural methods.

In this article, I'll share my top 15 herbs for hormone balance and share the scientific evidence behind their effectiveness.

You’ll learn about:

The role of herbs for balancing hormones
Key considerations when using herbs
How to shop for an herbal supplement
15 best herbs for hormone balance

The Role of Herbs in Supporting Hormone Health

Herbs have a long history of use in traditional medicine systems around the world, from Ayurveda to Traditional Chinese Medicine.

These natural powerhouses can help modulate hormone levels, support glandular health, and alleviate symptoms of hormonal imbalance.

Each herb has unique properties and effects.

Herbs like ashwagandha, for example, can support adrenal function and help manage stress, while others like spearmint have been shown to reduce excessive androgens and improve symptoms of PCOS .

Empowering women with knowledge is one of my favorite parts of my job. My hope is that by the end of this article you’ll have a good understanding of how to safely and effectively incorporate herbs into your hormone balancing journey.

And if you're looking for one-on-one guidance and personalized supplement prescriptions instead, book a discovery call here .

Considerations When Using Herbs to Regulate Hormones

Before incorporating herbs into your hormone balancing routine, doing thorough research is important.

Always consult with your medical team, especially if you have an existing medical condition or medication you’ve been prescribed.

And keep in mind, many herbs are unsafe during pregnancy and breastfeeding.

I recommend cross-referencing potential herb-drug interactions using resources like the National Library of Medicine's MedlinePlus Database , a free online tool.

It’s also important to recognize that blindly supplementing with herbs can create more harm than good.

Some herbs have specific actions on hormone levels. For instance, licorice can raise cortisol levels and spearmint can lower testosterone.

If you haven’t had recent blood work to assess your hormone levels, I recommend avoiding these types of herbs.

For example - If you take licorice root in hopes of improving your adrenal health but your cortisol is already high, this can actually create more adrenal issues and more health issues overall.

Other herbs for balancing hormones, like ashwagandha, lemon balm, and ginger, are generally safe to begin without recent blood work results.

No matter what health issues you’re trying to address with herbs, I recommend working with a knowledgeable Functional Medicine practitioner who has an in-depth understanding of the human body and extensive experience.

I’ve worked with so many women who’ve tried herb after herb, supplement after supplement, with no success.

Instead of wasting precious time, energy, and money trying to fix yourself, work with an expert who can help you identify exactly which hormone balancing herbs would be helpful for your body, at what dosage, and for what length of time.

How to Choose High-Quality Herbal Supplements

When it comes to herbal supplements, quality matters.

Not all supplements are created equal, and choosing high-quality products is crucial for both safety and effectiveness.

Contamination is a serious problem with many herbal supplement products.

Supplements aren’t well regulated - even a legit looking herbal supplement could be full of heavy metals, bacteria, and other nasty chemicals.

Reputable companies and manufacturers of herbal supplements take additional steps to ensure their products are as safe and effective as possible.

Before you take an herbal supplement, look for:

1. Approval by a Skilled Medical Provider: Ordering supplements through a knowledgeable healthcare provider, like a Dietitian or other licensed healthcare provider, ensures that you are getting high-quality products. As part of my Restore Program , I provide women with access to my online supplement store where they can purchase safe, effective herbs to balance their hormones.

2. Third-Party Tested : Check to make sure the supplement has been tested by independent laboratories for purity and potency. This certification guarantees that the product contains what it claims, without harmful contaminants. Many companies have been willing to send me their third-party test results if they weren’t already accessible through their website - all I had to do was email them and ask!

3. GMP and USP Verified : Look for the Good Manufacturing Practices (GMP) and U.S. Pharmacopeia (USP) verified marks on herbal supplement product labels. These certifications ensure that the supplements are produced in a quality-controlled environment.

Avoid purchasing herbs on Amazon, where fake reviews are rampant and counterfeit products are a huge concern.

Always opt for trusted providers or retailers to ensure product authenticity and quality.

By prioritizing these considerations, you can confidently choose high-quality herbal supplements to support your hormone health.

Top 15 Herbs for Balanced Hormones

Although there are many additional herbal remedies that support hormone balance, I’ve curated a list of the top 15 herbs (and the form I typically use) I frequently recommend and successfully use in my Functional Medicine nutrition practice .

1. Ashwagandha (capsule form)

Used in traditional medicine for thousands of years, this herb effectively reduces high Cortisol levels, lowering stress . It has also been found to treat perimenopausal symptoms such as hot flashes, sleep issues, and vaginal dryness.

2. Lemon Balm (tea form)

Another stress reducing herb, Lemon Balm can reduce Cortisol levels and anxiety. Research also shows this herb can improve mood and promote a feeling of calmness. This may be due to an increase in dopamine , the ‘feel good’ hormone.

3. Valerian (tea or capsule form)

A versatile herb, Valerian is helpful for reducing anxiety, hot flashes in menopausal and postmenopausal women, premenstrual symptoms, as well as improving sleep issues. It also acts as a phytoestrogen, balancing estrogen levels in the body.

4. Vitex (capsule form)

Vitex can be used to promote fertility, improve PMS and menopausal symptoms, and help women get their period back, if prolactin levels are high. Vitex lowers prolactin and raises dopamine levels, which promotes ovulation and raises progesterone levels.

5. Black Cohosh (capsule form)

Safe and effective for symptoms related to low estrogen, black cohosh can alleviate hot flashes, night sweats and mood swings in perimenopausal and postmenopausal women. This herb has been used as a natural alternative to hormone replacement therapy in adult women, and the current research does not support an association between black cohosh and an increased risk of breast cancer.

6. Dandelion (tea form)

This herb is a pancreas-protective and liver-supporting plant that helps prevent and alleviate estrogen dominance and aids in estrogen metabolism. I’ve been recommending DandyBlend for years and recommend it as an easy way to incorporate dandelion into your diet. It’s similar to instant coffee (but caffeine-free) - just mix with water and add your milk/creamer of choice. I also prescribe some liver support supplement blends that contain dandelion.

7. Turmeric (fresh food form or capsule form)

Curcumin, a compound in turmeric, can help balance hormones and manage conditions like endometriosis and PCOS. It reduces inflammation and can correct hormone imbalances like LH levels or low estrogen, progesterone, and/or FSH in women with PCOS.

8. Ginger (fresh food, capsule form, or tea)

Studies suggest that the flavonoids and phytoestrogen compounds in ginger can help balance estrogen to progesterone ratio and are also useful in managing PCOS . In my article on the best teas for hormone balance , I explain why starting your day with a cup of ginger tea can help support hormone balance, digestion, and more.

9. Parsley (fresh food form)

This herb has a significant estrogenic effect in the body, supporting regular menstrual cycles and fertility. Parsley can also support liver health and boost antioxidant levels.

10. Rosemary (fresh food form)

A versatile cooking herb, this is another powerhouse plant with many health benefits and medicinal properties. Rosemary can support fertility, has a strong antioxidant activity, and enhances the stability of oils when used in cooking or grilling.

11. Shatavari (capsule form)

Known as the “Queen of all herbs,” Shatavari is an important component of Ayurveda medicine. This herb has phytoestrogen properties and has been used to treat female reproductive system issues, regulates ovarian cycles, and acts as an aphrodisiac.

12. Licorice (capsule form)

Used for centuries, Licorice root has estrogen-like properties that may relieve menopausal symptoms and improve infertility. Before taking this herb, it's recommended to test your cortisol levels due to its ability to enhance the action of cortisol .

13. Spearmint (tea)

Studies show spearmint , a tasty and refreshing herb, can improve cycle regularity. It has impressive positive effects on PCOS because of its ability to promote healthy follicle stimulating hormone and lutein hormone levels, while also lowering testosterone levels. Spearmint tea is an easy way to incorporate this hormone-balancing herb.

14. Evening primrose (capsule form)

Another herbal phytoestrogen, evening primrose oil can reduce menopausal symptoms such as hot flashes and also counteracts hormonal changes during menopause. Evening primrose can be helpful before menopause too - the linoleic acid in evening primrose oil boosts healthy prostaglandin levels and improves PMS symptoms.

15. Chamomile (tea form)

Chamomile tea is known for its calming, sleep-inducing properties, but it also effectively lowers testosterone in women with PCOS and can be used to reduce menstrual pain and bleeding.

Frequently Asked Questions

Now that we've explored the top herbs for hormone balance, let's address some common questions I get about their usage and effectiveness.

If I’m just starting out, what are the best herbs that balance hormones?

It depends! Starting with generally safe and well-researched herbs like ashwagandha, lemon balm, and ginger can be a great introduction to using herbs for hormonal balance. These herbs offer broad benefits and can support overall hormonal health without the need for extensive testing. The best way to know what to start with is by working with a qualified provider who understands your health history, your current symptoms and habits, and your goals.

How long does it take to see results from using herbal remedies to balance hormones?

The time frame for seeing results from herbal supplements can vary depending on your unique state of health and the specific herb used. It generally takes anywhere from a few weeks to a few months to notice significant changes. Consistency is key, and it's important to follow the recommended dosage and usage guidelines.

Can I take multiple herbs at the same time?

Yes, you can take multiple herbs simultaneously, but it's important to understand how they interact with each other as well as with any medications you might be taking. Before starting multiple herbs at once, consult with a healthcare provider to make sure you’re taking safe and effective combinations.

Are there any side effects from taking herbal supplements?

While many herbs are safe when used correctly, some may cause side effects or interact with medications. It's important to consult with a healthcare provider before starting any new supplement, especially if you have existing health conditions or are taking other medications. It’s also critical to consult your healthcare provider about herbs if you are pregnant or breastfeeding.

Next Steps for Balanced Hormones

Balancing hormones with the aid of herbs can greatly impact your health and well-being. To start, integrate some of the evidence-based herbs we've discussed into your daily routine.

Remember to choose high-quality supplements by looking for third-party testing, GMP and USP verification, and reputable brands.

Always consult with your healthcare provider before starting any new herbal regimen, especially if you have existing health conditions or are on medication.

If you want personalized guidance and a comprehensive approach to hormonal balance, book a discovery call here .

Top 7 Signs of Pelvic Floor Dysfunction

Fri, 21 Jun 2024 19:02:29 GMT

A healthy pelvic floor is a vital yet often overlooked aspect of overall well-being, especially in the life of a woman.

Your pelvic floor is a group of muscles at the base of your pelvis that support important everyday functions including bowel and bladder health, sexual health, posture, blood flow, and pelvic stability.

Sometimes those muscles are dysfunctional and need physical therapy, but the signs can be so “common” that women often mistake them for being “normal”.

In this article pelvic floor specialist Claire Lusignan shares the top seven symptoms of pelvic floor dysfunction and how to know if you need to seek support from a professional.

Top 7 Warning Signs of Pelvic Floor Dysfunction

1. Peeing your Pants (Urinary Incontinence)

Urinary incontinence refers to an involuntary loss of urine, aka peeing your pants.

Most people associate this with pregnancy and after having a baby, but it can occur at any time. You may notice a few drops when you cough, sneeze, laugh, or jump, or you might struggle to make it to the bathroom in time when you feel the urge to go.

By working on your pelvic floor through physical therapy, you can feel secure in your daily activities so you don’t have to worry about wearing a panty liner or bringing an extra pair of undies with you!

2. Pain During Sex

Dyspareunia, or pain during sex, is diagnosed when someone feels pain during penetrative sex, oral sex, or even when touched externally on their vulva or penile tissues.

It can occur due to various reasons like inflammatory conditions of the pelvic floor such as endometriosis, vaginismus, pelvic trauma, pelvic floor muscle tension, or hormonal shifts like those in menopause or after childbirth.

The pain from dyspareunia can range from sharp, burning sensations to dull, achy feelings or deep pressure.

3. Constipation

If you’re not pooping regularly, you’re constipated. But constipation doesn’t just mean you’re “not pooping”.

Constipation includes other signs like straining to poop, hard stools, feeling like there's a blockage in your rectum, not fully emptying your bowels, or experiencing constant bloating.

Constipation can also lead to issues like hemorrhoids, anal fissures, rectal pain, or urinary urgency.

4. Urinary Urgency

Urinary urgency is the feeling of needing to immediately empty your bladder as soon as you get the urge to go. If you are unable to make it to the toilet in time, you may experience urine leaking.

Urinary frequency, on the other hand, refers to the need to empty your bladder more than 8 times during the day or more than 2 times at night.

These two issues typically go hand in hand because urinary urgency can lead to more frequent trips to the bathroom, creating an unhealthy cycle.

5. Pelvic Pain

Tailbone pain

The tailbone is the bony structure at the bottom of your sacrum. The pelvic floor muscles flex the tailbone forward towards the pubic bone when we do a kegel and the glute muscles support and tense the tailbone as well. Tailbone pain typically starts from trauma to the area such as a fall or vaginal childbirth, but it can also arise from prolonged sitting or degenerative joint changes.

Abdominal pain

Abdominal pain can be triggered by various factors including endometriosis, postpartum recovery, post-gynecological surgery, abdominal tension, bloating, constipation, and dysmenorrhea (painful menstruation).

Groin pain/low back pain

The low back, hip, and groin muscles attach to the pelvic structure and play a crucial role in pelvic stability and core functioning. They help with functional movements like walking, lifting, carrying, and rolling. When one of these muscle groups, including the pelvic floor muscles, isn't functioning properly, the others compensate to “pick up the slack”. Over time, this compensation can create imbalances and lead to additional problems.

Sciatica

Sciatica describes pain that begins in the lower back and radiates down the buttocks and back of the thigh into the lower leg. Symptoms of sciatica include sensations like burning, shooting, stabbing, numbness, and weakness in any or all of these areas. This pain may be constant or may come and go, and it typically worsens during prolonged periods of standing or sitting, or sudden movements.

6. Diastasis Recti Abdominus (DRA)

DRA refers to the abdominal connective tissue (the linea alba) widening, creating space between the left and right abdominal muscles.

DRA is more common in pregnant and postpartum women because hormone fluctuations make the connective tissue softer and stretchier. The muscles also stretch from increased pressure on the abdominal wall to make room for the growing baby.

DRA can get worse if you don’t move your body properly, have weak core muscles, strain when you poop, or hold your breath when you lift or carry something.

7. Pressure/heaviness at vaginal or rectal opening

Pressure/heaviness at these openings can be caused by a pelvic organ prolapse. This occurs when one or more of the organs begins to drop into different parts of the vagina or rectum.

Prolapse usually develops slowly over time from chronic poor pressure management, weak pelvic floor muscles, or tightness or both, or hormonal changes, like less estrogen during menopause.

When to Seek a Professional

The seven symptoms above can be caused by an overactive (too tight) pelvic floor, over-lengthened (too weak) pelvic floor, or problems with pelvic floor coordination.

If you are experiencing any of these symptoms, experts recommend seeking help from a pelvic floor physical therapist. If you are curious about what happens during an initial session with a pelvic floor PT, check out this blog post .

If you are pregnant, postpartum, or peri/post menopausal (even if you don’t have any of the symptoms above), seeing a pelvic health physical therapist is recommended.

These stages in a woman’s life create a lot of changes throughout her body, but especially her pelvic floor. Pelvic floor therapy is beneficial both as a proactive way to prevent issues and as a way to address and recover from any existing problems.

About the Guest Author

Claire Lusignan is a doctor of physical therapy and a pelvic floor specialist. She practices at NOLA Pelvic Health where the therapists specialize in treating bladder, bowel, sexual health, pregnancy, and postpartum conditions. She takes a special interest in pregnant and postpartum moms since she is one herself and wants to encourage these women to return to their prior level of activity with confidence in themselves and their pelvic floors! At NOLA Pelvic health, the therapists are passionate about normalizing the conversation around pelvic health and educating the community in an effort to prevent and overcome pelvic floor issues.

Reversing PCOS Naturally: Your Comprehensive Guide

Thu, 18 Apr 2024 19:11:01 GMT

Polycystic Ovary Syndrome (PCOS) is a common hormonal condition that affects millions of women in the United States.

PCOS results in debilitating symptoms, long term complications, and is one of the most common causes of infertility in the US.

Sadly, for many women it takes years to finally get a diagnosis.

For the women who do get diagnosed, they usually don’t know where to begin when it comes to addressing their PCOS naturally.

I’ve worked with so many women who are just told to go on birth control to “fix” their PCOS. Birth control not only doesn’t fix PCOS - it can actually cause more issues!

Although PCOS is a complex disorder, nutrition, supplements, and lifestyle changes can significantly slow its progression and reduce symptoms. In fact, many of my clients with PCOS have been able to put their PCOS in remission naturally.

In this article, we’ll cover:

What is PCOS?
The role of hormones in PCOS
Common signs and symptoms of PCOS
Root causes of PCOS
How to manage PCOS naturally
Dietary and lifestyle changes for PCOS
Where to go from here

What is PCOS?

Polycystic Ovary Syndrome, often called PCOS, is a common endocrine and metabolic disorder that affects as many as five million women in the United States.

PCOS is a complex hormonal disorder where the ovaries make too many androgens. Both men and women make these hormones, but men are supposed to make them in large amounts and women are supposed to make them in small amounts.

Excess androgens can lead to the formation of ovarian cysts which are small, fluid-filled sacs. These cysts, in turn, produce even more androgens, exacerbating PCOS.

This is where the name “Polycystic Ovary Syndrome” comes from.

PCOS is typically diagnosed based on three main factors:

high androgens
irregular ovulation (the release of a mature egg from the ovary)
ovarian cysts

Not all women with PCOS have all three factors, but some combination of the three usually suggests PCOS.

The Role of Hormones in PCOS

PCOS can be affected by several key hormones.

Androgens

Like I mentioned above, androgens aren’t a bad thing. Healthy women with healthy hormones make small amounts of androgens to help with sex drive, motivation, muscle building, and more. But an estimated 75-90% of women with PCOS make too much of these hormones.

The higher the androgens, the more severe the symptoms of PCOS like acne, facial hair, weight gain and hair loss.

High levels of androgens can also stop ovulation, resulting in the formation of ovarian cysts that produce even more androgens. This creates a snowball effect, speeding up the progression and intensity of PCOS more and more over time.

Insulin

If you’re on a blood sugar roller coaster, your insulin is spiking on a regular basis. Frequent insulin spikes lead to a condition called insulin resistance, which affects 65-95% of women with PCOS .

Elevated insulin levels in the body trigger the production of androgens, contribute to weight gain (especially belly fat) and inflammation, and block ovulation , all of which are driving factors of PCOS.

Estrogen and Progesterone

Estrogen and progesterone are two of the primary female sex hormones that play essential roles in regulating the menstrual cycle and maintaining reproductive health.

PCOS can disrupt the balance of these hormones and cause irregular or missed periods.

Luteinizing Hormones (LH)

Luteinizing Hormone (LH) fluctuates throughout the menstrual cycle and in a healthy woman, a surge in LH is what triggers ovulation.

But more isn’t better. In women with PCOS, LH levels often get too high and this can have the opposite effect. interfere with normal ovulation, making it hard for women to get pregnant.

Common Signs and Symptoms of PCOS

PCOS can look different from person to person, but some common signs and symptoms include:

Acne, especially on the jaw, chest and back
Facial hair (hirsutism)
Hair loss or thinning on the head
Irregular or missed periods
Unwanted weight gain, especially belly fat
Difficulty losing weight
Blood sugar problems and/or insulin resistance
Ovulation issues
Infertility

Root Causes of PCOS

The exact cause, or causes, of PCOS are not fully understood but researchers believe there are a combination of factors that lead to PCOS.

Insulin resistance: Researchers estimate 65-95% of women with PCOS have insulin resistance and metabolic issues. High insulin levels cause the body to make more androgens, leads to weight gain and inflammation, and interferes with ovulation.

Inflammation: Chronic, low-grade inflammation is associated with PCOS and factors like stress, poor sleep, and a low-quality diet cause inflammation. Inflammation is also linked to poor blood sugar control and increased insulin resistance which can make PCOS worse.

Diet: High sugar and processed food diets can exacerbate PCOS, insulin resistance, obesity and inflammation.

Lifestyle: A sedentary lifestyle, poor sleep, and excess stress contribute to hormonal imbalances that can result in PCOS.

Gut dysbiosis: Gut dysbiosis is associated with PCOS because the gut microbiome affects insulin resistance, sex hormone balance, and obesity in women with PCOS.

Environmental Factors: Environmental toxins like heavy metals, pesticides, and endocrine-disrupting chemicals (EDCs), are linked to PCOS. Exposure to these toxins increases androgen levels in women with PCOS.

Genetics: Genetics can play a major role in PCOS but fortunately, we have the power to turn genes on and off with diet, lifestyle, and exercise. Keep reading for how!

How to Heal PCOS Naturally

PCOS can be managed naturally by leveraging the power of nutrition, which has the added benefit of improving other areas of your health.

PCOS Nutrition

A hormone-balancing diet is essential for managing PCOS and living a healthy life.

Since insulin resistance is a hallmark of PCOS, adopting a blood sugar friendly diet is key.

Add protein, healthy fats and fiber to each of your meals to stabilize your blood sugar and help you feel full and satisfied for longer.

Swap fast-burn carbs like pasta, bagels and bread for slow-burn carbs such as whole grains, winter squash and fruit. Choose whole foods as often as possible and reduce added sugar and processed foods.

A great place to start is to opt for water, herbal teas, or sparkling water in place of sugar-filled beverages. You’ll be shocked how much that cuts down on your sugar intake!

Drinking too much alcohol and caffeine can impact gut and hormone health, contribute to inflammation, insulin resistance and PCOS.

Audit your alcohol and caffeine intake and get honest with yourself about how much you really consume. Then, begin cutting back and replacing with better beverages like those listed above.

PCOS Supplements

There are many supplements that help address the root cause of PCOS, replenish nutrient deficiencies, support detoxification, and boost overall hormone health. Supplementation will vary depending on the root cause of your PCOS, but a few I often recommend include:

Vitamin D - for inflammation, insulin sensitivity and immunity
Omega 3s - for inflammation and immune health
Berberine and chromium - for blood sugar stability
Inositol - for improving insulin levels and supporting hormone balance
Zinc - for insulin sensitivity and healthy lipid profiles
Magnesium - for inflammation, adrenal health, blood sugar control and to patch up common deficiencies
B complex - for progesterone production to balance excess estrogen and improve reproductive health outcomes
NAC - to support ovulation and improve pregnancy outcomes
Ashwagandha - to lower perceived stress levels,

I don’t put my PCOS clients on all of these supplements - I assess their health history, their symptoms, and their lab work to come up with a supplement plan that works specifically for their body.

Please don’t take this list and start taking six different supplements all at once. And PLEASE don’t order any supplements off Amazon!

I highly recommend working with a qualified medical provider who specializes in women’s health and hormones to guide you to a supplement regimen that works well for your body.

PCOS Herbs

Herbs, both as supplements and tea, can be supportive for women with PCOS. Aloe vera, cinnamon, green tea, fenugreek, and milk thistle are well-researched herbs that reduce insulin resistance, lipids, blood glucose, and support hormone health.

Herbs can have side effects and interactions, so handle herbs with care.

Lifestyle Changes for PCOS

Making adjustments to your lifestyle can significantly impact PCOS in a positive way.

One of the best steps you can take for managing PCOS is building muscle. The more muscle you have, the more stable your blood sugar will be. Exercise, especially strength training, can enhance insulin sensitivity and promote a healthy weight.

The key is finding an exercise routine that you genuinely enjoy. If you're not sure where to start, start small. Take a 20 minute walk after work, try a 15 minute Youtube exercise video, or book a workout class with a friend next week. Build off your momentum and increase exercise frequency and intensity over time.

We live in a world where it’s hard to slow down, and sleep often takes a hit as we try to cram more and more into our day. But high-quality sleep is vital for blood sugar control and happy hormones. Try setting a schedule that allows you to get a solid 8 hours of sleep, cut back on afternoon caffeine and evening screen time, and make sure your bedroom is cool and dark.

Stress contributes to obesity, metabolic problems, and hormone imbalances. Managing stress is non-negotiable when it comes to managing PCOS. But instead of stressing about your stress, focus on activities that bring you joy.

Speaking of joy - more and more research is showing just how important social connections are for our physical health. Focus on nurturing existing relationships, and seek new friendships and community if you feel like this is an area that’s lacking in your life. This will not only improve your physical health, but your mental and emotional health as well.

What's Next for Managing Your PCOS?

Hormone imbalances can be debilitating and, sadly, many women feel like their concerns aren’t taken seriously. If you’re struggling with PCOS, or any hormone imbalance, don’t give up the search to find a professional who will help.

If you’re not sure where to start, consider my Restore Program .

The Restore Program is a self-paced course with all the hormone-balancing essentials you need to get started. You’ll learn how to build a hormone-friendly plate, balance your blood sugar, reduce inflammation, and more from over fifty easy-to-understand videos by yours truly.

Plus, you get access to live calls with me every month, resources, handouts, and more than seventy hormone-balancing recipes.

If you want more hands-on support, apply to work with us one-on-one . We use comprehensive testing and in-depth analysis to craft a personalized plan just for you .

We specialize in hormone balance and are dedicated to helping you manage your PCOS and heal from the inside out.

Ashwagandha for PCOS: Everything You Need to Know

Thu, 11 Apr 2024 19:12:13 GMT

PCOS, or Polycystic Ovary Syndrome, is a hormonal disorder that affects millions of women, leaving them looking for much-needed relief.

For many women, it can take years to get a PCOS diagnosis.

And when they finally get the diagnosis, they’re usually met with even more disappointment.

The most common conventional method for managing PCOS is medication. Although medications can sometimes be helpful for managing symptoms of PCOS, they fail to address the root cause and can lead to even more issues long-term.

Fortunately, there are natural ways to manage PCOS. One promising remedy is the adaptogenic herb Ashwagandha.

In this article, we’ll cover:

The basics of PCOS
How PCOS impacts women
What Ashwagandha is
How Ashwagandha can be used to manage PCOS
How to take Ashwagandha
Potential risks and side effects of Ashwagandha
How to holistically manage your PCOS

PCOS Basics

PCOS is a complex hormone and metabolic disorder that negatively affects the ovaries. It’s characterized by an imbalance in sex hormones, specifically higher levels of androgens (testosterone, DHT, DHEA, etc.) and irregular ovulation.

Common symptoms include irregular periods, acne, excessive hair growth on the face, chest and back, hair loss on the head, and fertility challenges.

Although the exact cause of PCOS is not fully understood, it’s likely the perfect storm of many factors like blood sugar dysregulation, inflammation, genetics, diet, and lifestyle factors.

How PCOS Impacts Women

If you’ve ever struggled with PCOS, or any other hormonal imbalance, you know just how much it impacts your quality of life.

Irregular menstrual cycles are a sign of infertility, a source of extreme emotional distress and a heartbreaking reality.

Excess androgens can cause acne and hair loss that can destroy your self-esteem.

Insulin resistance associated with PCOS can increase the risk of many diseases, including type 2 diabetes, and it can make weight loss close to impossible.

The worst part?

Many women with PCOS don't know they have it!

Most women have to see at least three medical professionals and spend over a year going to frustrating doctor's appointments before finally getting a diagnosis.

I see this time and time again in my practice.

Women come to me wanting to fix their irregular periods, stubborn acne, weight gain, and other frustrating symptoms that have been dismissed by their doctors.

They're relieved once they have a real answer for their symptoms, and even more relieved when I tell them we can put their PCOS into remission naturally.

If you have PCOS, one of the ways you can support your body is by incorporating the herb Ashwagandha.

What is Ashwagandha?

Ashwagandha, also known as Withania somnifera, is an adaptogenic herb with a rich history in Ayurveda and traditional medicine.

It’s native to India and has been used for centuries to promote overall health and well-being in both men and women.

Ashwagandha contains more than 50 compounds that have different effects on the body, but it’s most commonly used for its adaptogenic properties.

Adaptogens are natural substances that help the body adapt to stress and restore balance.

The Health Benefits of Ashwagandha for PCOS

Ashwagandha can play a role in supporting women with PCOS for many reasons.

Let’s break them down.

Stress Management

One of the standout features of Ashwagandha is its ability to alleviate stress . It works by regulating the body's stress response and reducing cortisol levels, the primary stress hormone.

Research shows that people who take ashwagandha experience improved mood, less anxiety, lower morning cortisol, a slower heart rate, and lower blood pressure.

Lowering stress levels can be particularly beneficial for women with PCOS, as stress can fuel the condition and exacerbate many of the associated symptoms.

Hormone Balance

Ashwagandha can play a crucial role in balancing hormones for women with PCOS by regulating the menstrual cycle, reducing androgen levels, and improving insulin sensitivity.

Women with PCOS are more likely to have thyroid disorders and research shows ashwagandha can also support thyroid hormone balance .

A happier thyroid means healthier hormones. Another promising benefit of ashwagandha that makes it a favorable natural remedy for PCOS.

Blood Sugar Regulation

Studies show ashwagandha can help lower blood sugar levels and decrease insulin resistance, two driving factors of PCOS. It does this by boosting insulin secretion and improving our muscle’s sensitivity to insulin.

Little known fact - stress plays a HUGE role in blood sugar control. Ashwagandha not only regulates blood sugar directly, but it also supports healthy cortisol levels, which in turn helps stabilize blood sugars even more.

Inflammation

There are many research studies showing ashwagandha’s anti-inflammatory effects by reducing oxidative stress.

Because inflammation is a key driver of PCOS, ashwagandha is a beneficial herb for this condition.

Lowering inflammation also makes it easier for us to lose weight, and weight loss itself can lead to significant improvements in PCOS symptoms.

Fertility

Ashwagandha has traditionally been used in Ayurvedic medicine to improve sexual health and fertility in both men and women. It reduces stress and inflammation in the body and regulates hormones, supporting a healthy menstrual cycle and improving fertility outcomes in women with PCOS.

Because PCOS impacts women's hormones so significantly, poor sexual function and low sex drive are quite common.

Fortunately, studies show that regularly taking ashwagandha can improve measures of arousal, orgasm, and sexual satisfaction in women.

How to Take Ashwaghanda

A variety of Ashwagandha dosages are used in research studies, but most studies point to around 600 mg per day for an effective dose. I typically recommend 300 mg twice per day to keep a steady amount in your system.

No maximum dose has been established for Ashwagandha, but research studies show up to 1250 mg per day is generally well tolerated. But more isn't necessarily better - there doesn't appear to be any added benefit to this larger dose.

Studies show Ashwagandha is effective taken both with and without food, but I recommend taking it with food to avoid an upset stomach.

It should be taken regularly for at least 8-12 weeks to see noticeable effects, and there is little evidence to support long-term use so I don't recommend staying on it indefinitely.

Are there risks to taking Ashwagandha?

While Ashwagandha is generally safe, some individuals may experience mild side effects such as digestive discomfort or drowsiness.

And it's important to note, Ashwagandha isn't for everyone.

Please keep the following safety considerations in mind:

- Ashwagandha is not recommended during pregnancy or while breastfeeding.

- Ashwagandha is not recommended prior to surgery.

- Ashwagandha is not recommended for women with autoimmune conditions or hyperthyroidism.

- Ashwagandha may interact with some medications, including medications for diabetes and high blood pressure, immunosuppressants, sedatives, and anti-seizure medications.

Always consult with a healthcare professional you trust before starting any new supplement, especially if you are pregnant, nursing, or taking medications.

To minimize risks, choose a high-quality supplement that is third-party tested for safety, purity and potency. Working with a healthcare professional can help tailor the dosage to your specific needs.

Holistic Approach to PCOS Management

It’s important to remember that you can’t supplement your way out of a crappy diet and unhealthy lifestyle.

You have to start with a solid foundation - a balanced diet, the right types of exercise, high-quality sleep and stress management.

Supplements are just that, supplemental . If you have a solid foundation, they can be incredibly effective. If you don’t, they’re going to be a waste of time and money.

A holistic approach to PCOS management includes:

Diet: Eat a hormone balancing diet , focusing on whole foods and managing carb intake.
Physical Activity: Prioritize regular exercise, especially strength training, to improve insulin sensitivity and regulate blood sugar.
Stress Management: Incorporate stress-reducing techniques like meditation, yoga, or mindfulness into your daily routine.
Sleep: Prioritize quality sleep to regulate hormones and reduce stress.

Next Steps for PCOS Remission

PCOS is a complex and challenging condition, but there are natural ways to manage it. Ashwagandha offers promising benefits for regulating hormone imbalances, managing blood sugar, reducing inflammation, and easing stress for women with PCOS.

Always consult with a healthcare professional before introducing new supplements, and choose high-quality, third-party tested products to ensure safety and maximize the benefits of Ashwagandha.

If you’re curious about using supplements like Ashwagandha or managing your PCOS, apply to work with me . We’ll conduct a comprehensive analysis of your health, symptoms and goals, and craft a personalized plan to get your hormones in check.

Ashwagandha is one great tool for managing PCOS, but don’t overlook the fundamentals.

If you want to learn more about hormone-friendly diet and lifestyle practices, check out my Restore Program to learn the essentials. You’ll learn what and when to eat, strategies for managing stress, and easy ways to improve your lifestyle, all with hormone balance in mind.

Top 20 Easy Snacks for PCOS From a Dietitian

Mon, 25 Mar 2024 20:00:06 GMT

PCOS is a common hormone imbalance, and yet, many women have no idea how to use food to ease their symptoms.

I’ve worked with countless women who were under the false assumption that extreme diets were the only option for getting their PCOS in check. Thankfully that’s far from the truth!

Food is a critical part of PCOS management, but it doesn’t have to be boring or restrictive.

Eating balanced meals and snacks are a cornerstone of managing PCOS.

In this article I cover:

A brief recap of PCOS basics
How nutrition impacts PCOS
Whether or not snacking is okay for PCOS
My top 20 favorite PCOS-friendly snacks
Answers to your most commonly asked snacking and PCOS questions

PCOS Basics

Polycystic Ovary Syndrome, commonly known as PCOS, is a hormonal disorder that affects millions of women during their reproductive years. Women with PCOS typically have high androgens (DHEA, testosterone, and/or DHT), ovulation issues, and/or ovarian cysts.

These hormonal imbalances can lead to a variety of symptoms, including irregular periods, acne, hair loss, facial hair, and weight gain.

Not only are these symptoms physically uncomfortable, but they negatively impact self-esteem, emotional well-being, and quality of life.

If you’re looking for a detailed understanding of PCOS and how nutrition plays a role in managing symptoms, check out this blog next.

Want personalized support and advanced testing to uncover your PCOS root causes? Click here.

How Does Nutrition Impact PCOS?

Nutrition plays a really important role in managing PCOS.

A balanced diet can help regulate hormone levels, improve blood sugar regulation, and ease inflammation, all of which are important factors in improving PCOS symptoms and achieving PCOS remission.

Many women with PCOS have insulin resistance, meaning their bodies struggle to process sugar and carbs properly. This can lead to higher levels of insulin in the bloodstream, which in turn can stimulate the ovaries to produce excess androgens, adding fuel to the PCOS fire.

Estrogen, a female sex hormone, also plays a role in PCOS and many women who struggle with PCOS also struggle with estrogen dominance . Fortunately, choosing balanced meals and snacks can support healthy estrogen levels too. For even more nutrition tips for estrogen dominance click here .

Chronic inflammation and excess body weight are two other factors that can increase both androgens and estrogen for women with PCOS.

More good news - the foods you eat can lower inflammation and boost your metabolism too.

By making healthy food choices, you can improve insulin sensitivity, reduce inflammation, maintain a healthy body weight (for your body), and reduce the impact of androgens and estrogen on PCOS.

Is It OK to Snack if I Have PCOS?

As with most nutrition-related questions, it depends!

Snacking mindlessly throughout the day can be hard on digestion and lead to overeating. It can also make you less hungry for “real” meals, where you’re more likely to eat nutrient-dense foods.

Ideally, you’re eating enough whole foods at meal times that you don’t need to snack.

But we don’t always live in an ideal world, do we?

Smart snacking can be a really helpful tool for women with PCOS, particularly when it comes to maintaining balanced blood sugar.

Think about blood sugar in terms of the goldilocks principle; we don’t want it to be too high or too low. We’re shooting for “just right”.

Some women experience stable blood sugar by eating three balanced meals a day.

Other women’s meals are slightly more spread out or they have higher calorie needs, and eating a snack can help bridge the gap to prevent low blood sugar.

Low blood sugar can stimulate the production of cortisol, the stress hormone, in an effort to bring blood sugar up to a healthy, balanced level. Eating a snack is always a better option for restoring blood sugar than relying on stress hormones.

Avoiding low blood sugar with a balanced snack also means you’ll be less likely to overeat at meal times. Anyone who has tried white knuckling their way to their next meal, probably found themselves ravenous and reaching for less healthy options when meal time arrived.

Eating a balanced snack keeps blood sugar and hunger levels in check so you can eat your meal mindfully and stop when your body sends fullness cues to your brain.

Here’s the caveat.

It’s easy to get into food “ruts” where we eat similar things day to day. But remember, calorie needs and hunger levels can vary based on activity level, sleep, stress, and what part of your cycle you’re in.

So avoid “scheduling” a snack and listen to your hunger cues instead.

If you’re hungry between meals, honor those signals and eat a snack. If you’re not hungry but find yourself in the pantry because you’re stressed or bored, opt for another soothing activity like going for a walk, listening to a podcast, or reading a book.

In summary - Choose foods that stabilize your blood sugar, pay attention to your hunger and fullness cues, and respond accordingly.

What to Consider When Choosing a Snack for PCOS

When choosing a snack with PCOS, consider these three important factors:

Include at least two of the following: protein, healthy fats, fiber.
Choose whole foods over processed foods when possible.
Opt for options that are low in added sugar. Choosing whole foods is a great way to naturally minimize sugar intake but if you do choose a packaged item, aim for less than 6-7 grams of added sugar per serving.

Not sure what that looks like? Keep reading for some delicious ideas!

My Top Twenty Favorite PCOS-Friendly Snacks

Below are a list of my favorite snacks for PCOS that follow the guidelines mentioned above.

Apples with almond butter or sunflower seed butter.
Chia seed pudding with fresh fruit.
Avocado toast with hemp seeds.
Homemade trail mix (I recommend a mix of nuts/seeds like almonds, walnuts, pistachios, or pumpkin seeds, a small amount of unsweetened dried fruit, and handful of dark chocolate chips).
Hard boiled eggs with avocado. Sprinkle Everything but the Bagel Seasoning on top for a fun twist.
Cottage cheese with Mary’s Gone Crackers crackers or Barnana plantain scoops.
Hummus with sliced bell pepper.
Yogurt with berries and chia seeds.
Healthy lunch meat wrap. Add a spoonful of hummus and a few spinach/arugula leaves to a few slices of lunch meat (I like Applegate) and roll it up inside.
Salmon salad (like tuna salad but without the heavy metals). I mix canned salmon with a healthy avocado oil-based mayo and Wildbrine sauerkraut.
MUSH overnight oats with a serving of protein powder stirred in.
Chomp stick or Epic bar with an apple or other fruit.
Siete chips with guacamole.
Thunderbird bars - Use code “plateandcanvas” for 15% off your order (Chocolate Almond Butter Sea Salt and Chocolate Coconut Cashew are my favorite flavors).
Pistachios and blackberries.
Edamame with coconut aminos and a drizzle of tahini.
Half an avocado loaded with black beans and salsa.
Dark chocolate and walnuts.
Greek yogurt with pear slices and a drizzle of raw honey.
Smoothie with healthy fats and protein powder.

PCOS Snack FAQ

Are these snacks helpful for hormone balancing in general?

Yes, eating balanced snacks not only helps with PCOS but also helps support healthy sex hormones, blood sugar hormones, adrenal hormones, and thyroid hormones overall.

Is fruit ok for PCOS?

Yes - fruit is an important part of a healthy diet for PCOS. Just be sure to pair fruit with a protein or healthy fat instead of eating it alone. Examples include an apple with a handful of nuts and a square of dark chocolate, Greek yogurt with berries, or cottage cheese and pears or peaches.

Are protein bars ok for PCOS?

There are so many protein bars available and they’re not all the same. Many protein bars contain as much sugar as a candy bar, are chock-full of additives and preservatives, and void of protein and fiber.

BUT, there are some good ones out there. Look for bars with whole food ingredients and plenty of protein and fiber. My favorites include Thunderbird bars, Kize bars, and Epic bars.

Are peanut butter and almond butter ok for PCOS?

Natural peanut butter, almond butter, or any other nut butters are great (and delicious) sources of healthy fat. Almond butter is high in vitamin E which is great for lowering inflammation and lowering high testosterone levels in women with PCOS.

Just make sure you read the nutrition facts label - many nut butters contain added sugars and inflammatory oils. Look for brands that contain just the nut or seed, and sometimes salt.

Can I eat chips if I have PCOS?

You can eat chips, but look for brands that use healthy oils like avocado, coconut or olive oil. Many chips are full of inflammatory oils such as canola, sunflower and soybean oils. A few of my favorite brands are Siete, Boulder Canyon, Jackson’s Honest, and Masa.

As always, pair with a fat or protein like cottage cheese, hummus or guacamole.

What crackers are good for PCOS?

The best crackers for PCOS are made with whole food ingredients, are high in fiber and have minimal preservatives or additives. Good brands to try are Hu, Mary’s Gone Crackers and Simple Mills.

Is it ok to eat popcorn with PCOS?

Similar to chips, popcorn can be fine, but look for options made with healthier oils and without preservatives or additives. Lesser Evil is a good pre-popped popcorn brand. Another option is making popcorn on the stovetop with a healthy oil like avocado oil.

Side note - popcorn can be hard to digest and causes bloating for some people. Sometimes it’s the popcorn, sometimes it’s the amount of popcorn consumed. Pay attention to how you feel when you eat popcorn and if it doesn’t sit well, try a different salty treat.

Which fruits should I avoid with PCOS?

Women with PCOS can enjoy all fresh fruit options - fruit is an amazing source of vitamins, fiber and antioxidants which can be helpful for PCOS. Just make sure you pair fruit with fat or protein like cheese, nut butter, or jerky to keep your blood sugars stable.

I recommend avoiding a lot of dried fruit, especially high-sugar tropical options like bananas, mango and pineapple. Dried fruits have higher concentrations of sugar and less water content, making it easy to eat large quantities which could be a blood sugar disaster.

Is tuna good for PCOS?

Tuna contains healthy, anti-inflammatory omega-3’s and plenty of protein, but it also contains high amounts of heavy metals like mercury. It’s fine to enjoy on occasion, but try not to exceed eating it once or twice a month.

Opt for canned salmon instead! Canned salmon contains just as many omega-3’s but lower amounts of mercury and other heavy metals, so it’s a better option to eat on a regular basis.

Are eggs good for PCOS?

Eggs are great for PCOS because they’re full of healthy fats, protein, and micronutrients like choline and vitamin B12. Boiled eggs make an easy and portable snack.

Need Help Navigating Your PCOS?

If you’re looking for expert guidance and personalized support on your journey to PCOS remission, explore our one-on-one services here .

We'll help you understand your body with advanced testing, and walk you through simple, customized steps to balance your hormones and feel like yourself again—without the guesswork.

The Top 7 Ways to Improve Your Gut Health for Healthy Hormones

Wed, 20 Mar 2024 21:03:16 GMT

A healthy gut is key for having balanced hormones.

Research shows poor gut health is connected to an increased risk of hormonal issues like hormonal acne, PCOS, estrogen dominance , endometriosis, infertility , and hormonal cancers like breast cancer and ovarian cancer.

But our gut health isn’t just linked to imbalances in our sex hormones.

It’s also linked to the health of our thyroid hormones, blood sugar hormones, and stress hormones.

How to Improve Your Gut Health and Balance Your Hormones

If you’re unsure whether your gut is healthy, check out this blog post where I share the top three signs you need to ask when it comes to your gut health.

If you think your gut needs some TLC, here are my top seven tips.

1. Minimize damage

First and foremost, minimize damage as much as possible.

That means reducing your alcohol, NSAID, and antibiotic use when appropriate.

Minimizing pesticide exposure from food is another way to protect your gut health, and referencing the Environmental Working Group's dirty dozen and clean fifteen lists is a great way to guide your produce purchases.

2. Manage your stress

Managing stress supports healthy cortisol, estrogen and progesterone levels.

Instead of just saying “I’m going to try to reduce my stress”, I highly recommend getting specific.

Be proactive, find stress-relieving activities you enjoy (this could be movement, journaling, mindful practices, or connecting with loved ones) and schedule them ahead of time.

3. Prioritize sleep

Sleep is a critical piece of the gut and hormone puzzle.

We need a minimum of 7 - 8 hours of sleep a night, and we have to make sure it’s high-quality, restful sleep.

Research shows when your body isn't getting enough high-quality sleep, your gut becomes more inflamed (which often causes "leaky gut") and your healthy gut bacteria take a hit.

To improve your sleep quality, create a simple but soothing evening routine, cut back on screen time before bed, reduce caffeine (especially afternoon caffeine), and sleep in a cool, dark room.

4. Heal your gut lining

Targeted nutrition can do wonders for gut health. Eating specific foods like bone broth and collagen peptides helps heal leaky gut and improve nutrient absorption.

Sipping on teas that contain ingredients like slippery elm, licorice root, and marshmallow root is another delicious way to soothe the gut lining and support healing.

Still noticing symptoms of leaky gut?

Consider working with an expert for testing and a gut healing protocol made just for you.

5. Rebalance your gut with prebiotics and probiotics

Probiotics get a lot of attention, but prebiotics are often overlooked. Both are needed to have healthy, balanced gut bacteria.

Probiotics are live microorganisms that help populate the gut microbiome with “good” bacteria. Probiotics are found in yogurt, kimchi, sauerkraut and other fermented foods.

Prebiotics are compounds that feed the “good” bacteria already living in your gut. Prebiotics are found in various plants like bananas, apples, asparagus, garlic and leeks.

Everyone’s needs are different, but a good starting point is to eat at least one probiotic food and one prebiotic food every day.

6. Audit your fiber intake

Only about 5% of adults in America are getting their recommended daily intake of fiber.

Most people know fiber can help with constipation (keep reading for a caveat), but fiber also supports gut bacteria balance and specific types of fiber are especially effective for binding to excess estrogen so it can be removed from the body.

For most people, 30 to 35 grams of fiber a day is the sweet spot. More isn’t always better - overdoing it can cause excessive gas and bloating.

When I say “fiber” you may be thinking “fruits and vegetables”. While those are great sources of fiber, there are way more than just those two!

Other great sources of fiber include nuts, seeds, whole grains, beans/lentils, and avocados (yes avocados are technically a fruit, but most people don’t realize they’re loaded with fiber).

Start by adding a vegetable to each meal, snacking on berries, nuts and seeds, or choosing whole grains instead of refined grains.

Make sure you increase your water intake as you increase your fiber intake. Eating more fiber but not drinking enough water can actually worsen constipation instead of making it better.

7. Balanced exercise

Moving your body supports a healthy gut.

Exercise can boost blood flow to the gut, and it indirectly benefits the gut thanks to its ability to reduce stress levels, improve sleep quality, and stabilize our blood sugars. Research shows it even has the power to boost our good, healthy gut bacteria.

But not all exercise is created equal. While some forms of exercise can boost blood flow to the gut, some exercise like long-distance running and HIIT can actually direct blood away from the gut and cause gut damage and inflammation.

Professional Support

The internet is full of recommendations for how to heal your gut, but piecemealing these recommendations together and sorting through conflicting recommendations is bound to leave you overwhelmed and frustrated.

These seven tips are proven with research studies and vetted by yours truly, so you can rest assured they are a great starting point for shifting your gut health back in the right direction.

If you need more guidance, I’m happy to help. Gut healing can be a tricky process, but working with a professional makes it so much easier.

Apply to work with me for one-on-one support, comprehensive testing, and individualized plans tailored to your specific needs.

If you want to learn more about balancing your hormones naturally, check out my Restore Program . I’ll walk you through all the hormone-balancing essentials including a step-by-step guide to gut health like how to balance your gut bacteria, fix constipation, and support the vagus nerve.

Is Your Gut Healthy? Ask Yourself These Three Questions

Thu, 01 Feb 2024 16:26:24 GMT

Fifteen years ago, my digestive issues sparked my interest in gut health.

I was amazed that there were thousands of research studies showing connections between our gut and the health of our immune system, our skin, our brain, and more.

I was even more amazed that no one was talking about it!

Now gut health is a hot topic, and I’m glad.

Our gut health is at an all-time low because of antibiotics, processed food, high stress levels, pesticides, antibacterial soaps, and other gut damaging factors that are so prevalent in the modern world.

If you’re unsure about your own gut health, start by asking yourself these three important questions.

1. Is your gut sealed tight?

Leaky gut, also known as intestinal permeability, is a condition where the lining of the small intestine becomes “leakier” than usual.

Under normal circumstances, the intestinal lining acts as a barrier, controlling what stays in the gut and what is allowed to leave the gut and enter your bloodstream.

When the intestinal lining isn’t sealed tight, larger particles like undigested food, toxins, and bacteria can "leak" through the intestinal wall and enter the bloodstream.

This can trigger an immune response, lead to inflammation and contribute to a range of health issues.

There are many triggers for leaky gut, including:

Excess intake of artificial colors, gums, additives and preservatives
High intake of gluten
Too much sugar or processed foods
Drinking alcohol
High stress levels
Antibiotic use
Taking NSAIDs (Motrin, Advil, etc.)
Pesticide exposure

If multiple triggers on the list are ringing a bell, you’re at an increased risk for leaky gut.

Common symptoms of leaky gut include:

Constipation/diarrhea
Stomach pain
Excessive gas
Bloating
Brain fog
Low energy
Undigested food in your stool
Food allergies/sensitivities

2. How is your gut motility?

Motility, the speed at which food moves through our gut, is a key indicator of gut health.

Slow motility and fast motility are both telltale signs of poor gut health.

A lot of women are constipated because of slow motility and they don’t even know it.

So many women I’ve worked with told me constipation wasn’t a problem when we first started working together.

But once I asked them more questions around bathroom habits, they discovered they were.

I’m never surprised - studies show women experience twice as much constipation as men, and researchers estimate that millions of women struggle from constipation.

So how can you tell if you’re constipated?

You should be having one to three well-formed bowel movements every day, and they should feel easy to pass with no straining or pain.

Signs of constipation include:

Not having a bowel movement daily
Straining during bowel movements
Hard stools and/or stools that looks like small pellets
Pain when having a bowel movement
A sensation of incomplete evacuation (like you want to go more but you can’t)

On the other hand, loose stools/diarrhea or urgently rushing to the bathroom are signs of fast motility.

If food moves through our gut too fast, we’re unable to extract nutrients from the food. We’re also unable to absorb enough water (which is why stools become loose and watery) which leads to chronic dehydration and low electrolytes.

Food should move through our gut at a normal rate, a motility “sweet spot” if you will.

3. Is your gut microbiome balanced?

The gut microbiome consists of trillions of bacteria, viruses, fungi, and other microbes that live in your digestive tract.

This ecosystem of microbes needs to be in balance so that all the cool things connected to good gut health can happen.

A balanced microbiome allows us to digest and extract nutrients, it gives us a strong immune system, it improves our mood, helps us sleep better, speeds up our metabolism, gives us healthy skin, and balances our hormones.

Unfortunately a lot of us don’t have balanced microbiomes.

Processed foods, sugar, antibiotics, stress, sleep deprivation, and other lifestyle factors can create imbalances in our gut microbiome.

So how do you know if your microbiome is balanced?

An imbalanced microbiome can manifest in many ways, but there are common signs and symptoms to look out for. These include:

Bloating
Gas
Constipation or diarrhea (or alternating between the two)
Food intolerances
Getting sick frequently or struggling to recover from illness
Mood swings or changes to your mental health
Unexplained fatigue or low energy
Acne
Weight gain

A balanced microbiome is associated with optimal health and well-being.

Signs that your gut microbiome is balanced and happy include:

Having consistently well-formed, daily bowel movements
Minimal bloating or gas
Balanced, stable mood
Rarely getting sick and recovering quickly
Maintaining a healthy weight for your body, without extreme fluctuations
Consistent, steady energy levels

Testing - a good next step

It's important to recognize everyone is unique and differences are perfectly normal.

If you have concerns about your gut health, consulting with a professional can provide you with personalized insights and recommendations.

If you’ve been following the tips in this blog post [link to blog] and still find yourself struggling with uncomfortable symptoms, it might be time to consider testing.

Stool testing and breath testing are excellent ways to pinpoint underlying reasons for your gut issues.

Stool testing can reveal a lot about what’s going on in your gut, including bacterial imbalances, yeast overgrowth, parasites, viruses, how your gut's immune system is doing, your digestive capacity, inflammation, and issues like "leaky gut".

On the other hand, breath testing is the gold standard for identifying small intestinal bacterial overgrowth (SIBO), which can be behind a range of symptoms like bloating, gas, constipation, diarrhea, histamine intolerance, and even skin conditions like eczema and rosacea.

I use information from these tests to craft personalized nutrition, lifestyle and supplement plans to bring your gut back to a healthy and balanced state.

The 10 Best Teas for Hormone Balance

Thu, 25 Jan 2024 20:24:50 GMT

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In a recent blog post I shared my top ten favorite supplements for hormone balance.

It got me thinking about other simple shifts we can make to support hormone balance , and this time of year I can’t think of a better choice than tea.

Tea has been used for thousands of years for its health benefits. The health-promoting properties of tea are vast and they continue to evolve as our knowledge grows.

When it comes to hormone balance, tea serves many purposes. It has the power to calm your nervous system, boost your immune system, support digestion, and more.

In this article I’ll share:

My top ten favorites teas for hormone balance
The science and research behind them
The importance of a holistic approach to hormone balance
Where to go from here if you're struggling with your hormones

My Top Ten Favorite Teas for Hormone Balance

I didn’t start drinking hot tea until I was in college. I came down with a virus and my sore throat lingered for months . After hundreds of cough drops and no relief, I turned to tea!

Throat Coat tea was my best friend, and it sparked my interest in herbal teas in general.

Over the last six years of owning my virtual practice , I’ve fallen more and more in love with tea. It’s incredible how powerful a cup of tea can be.

Many teas contain compounds that can support hormonal balance, and each tea has unique hormonal benefits.

Let’s dive into my top ten favorites!

1. Green Tea/Matcha

Matcha is having a moment - and for good reason. It’s delicious and great for your health.

Matcha is the pulverized version of a specific type of green tea leaves. These green tea leaves spend a lot of time in the shade which boosts its L-theanine content.

L-theanine has a ton of health benefits like boosting focus, increasing alpha brain waves (brain waves activated during meditation), reducing PMS, and increasing the feel-good hormone serotonin.

Matcha also contains a stronger concentration of other important nutrients and antioxidants that are found in regular green tea.

Both matcha and green tea are rich in polyphenols, especially catechins. Catechins have antioxidant effects, meaning they fight oxidative stress and reduce inflammation, both of which can improve hormone balance.

I switched from a daily cup of coffee (or two or three) to matcha and it has been a game changer for my hormones! I no longer experience an afternoon energy crash, and it has allowed me to heal my adrenals .

Want to give matcha a try? Check out my favorite brand , and use code “ TAYLOR10 ” for 10% off your first order.

2. Red Raspberry Leaf Tea

Red raspberry leaf tea is renowned for its health benefits for women, mainly because of its rich antioxidant and tannin content.

Raspberry leaf tea is also known to help relax the uterine muscles which can help ease menstrual cramps. It can also improve other PMS symptoms like nausea, vomiting and diarrhea.

Many women use red raspberry leaf during pregnancy to reduce morning sickness and strengthen the uterine muscles. Some women even use red raspberry leaf to facilitate easier labor , but the evidence behind this claim is limited so the jury is still out.

Consuming raspberry leaf tea may increase milk supply and boost the antioxidant content of breastmilk as well according to a research study. It’s important to note that the women in this study drank a tea blend that contained raspberry leaf tea in combination with other herbs like fennel and hibiscus, so it’s not clear if the effect can be fully attributed to raspberry leaf alone.

3. Milk Thistle Tea

Milk thistle contains a compound called silymarin that helps the body breakdown estrogen and supports the liver so it can metabolize and remove the excess from the body. This supports hormone balance by keeping estrogen levels healthy and prevents symptoms of estrogen dominance.

Milk thistle is considered a bitter herb that supports gut health by stimulating digestion, making it a great choice before or after meals to support healthy digestion too. A healthy gut means healthier hormones!

4. Passion Flower Tea

Passion flower is commonly used as a natural remedy for anxiety, stress and sleep . Because hormone balance is negatively impacted by chronic stress and poor sleep, it may indirectly support healthy hormone balance, especially of the stress hormone, cortisol.

Passion flower also contains antioxidants that help fight oxidative stress and reduce inflammation, supporting overall hormone balance.

5. Red Clover Tea

Red clover is rich in isoflavones, compounds that are similar in structure to human estrogen. Isoflavones are considered phytoestrogens, meaning they have mild estrogenic effects and can ease symptoms associated with low estrogen.

Red clover has also been shown to relieve symptoms of menopause like hot flashes and night sweats. Estrogen plays a role in maintaining bone density, and during menopause, declining estrogen levels can contribute to bone loss. The phytoestrogens in red clover may provide a mild estrogenic effect that can support bone health in postmenopausal women.

Red clover also contains anti-inflammatory and antioxidant compounds that can contribute to overall hormonal balance.

6. Hibiscus Tea

Hibiscus is a rich source of antioxidants, flavonoids and polyphenols which help neutralize free radicals, reduce oxidative stress and lower inflammation in the body. By reducing inflammation, hibiscus may support a healthier hormonal environment.

Hibiscus is also known for its liver supporting effects and since the liver is responsible for hormone metabolism, it can be beneficial for hormone balance.

Other studies have found hibiscus improves markers of metabolic syndrome caused by blood sugar issues. The anti-inflammatory properties of hibiscus are the likely reason behind its ability to improve insulin sensitivity, making glucose metabolism more effective.

7. Licorice Root Tea

Licorice root contains compounds that can support the adrenals and help the body adapt to stress, which supports hormone balance . It also has mild estrogenic effects that can help manage hormonal fluctuations and symptoms of menopause like hot flashes.

Licorice root tea is often used to support digestive health and reduce inflammation in the gut, which indirectly supports hormonal balance. It’s something I recommend frequently for acid reflux and heartburn, while we work on the root cause.

Additional studies show licorice can reduce testosterone levels in women, making it a promising treatment for women struggling with PCOS. It also helps reduce the side effects of common medications prescribed for women with PCOS like spironolactone.

8. Spearmint Tea

Spearmint tea has been studied for its ability to positively affect androgens, which are often elevated in women with PCOS . Both men and women make androgen hormones, but women are supposed to make them in small amounts and if they make too many it contributes to unpleasant symptoms like hirsutism (excessive hair growth), acne, decrease in breast size, and irregular periods.

Some studies suggest that spearmint tea has anti-androgenic effects , meaning it may help reduce high levels of androgens in the body. This has the power to regulate menstrual cycles, reduce excess hair growth, and clear up acne if high androgen levels were to blame.

9. Ginger Tea

Ginger root is well-known for its anti-inflammatory and pain-relieving effects, reducing the flow from heavy menses and easing the associated discomfort. Ginger is effective for period cramps and can reduce nausea and vomiting during pregnancy.

Studies show that the flavonoids and phytoestrogen compounds in ginger can help balance the estrogen to progesterone ratio and are useful in the management of PCOS.

Starting your morning with warm ginger tea is a great way to rehydrate your body, soothe your digestive tract, and support hormone balance.

10. Lemon Balm Tea

Lemon balm is a relaxing herb that helps regulate menstrual periods and relieve PMS symptoms like cramping, water retention, insomnia, anxiety and irritability. Lemon balm may also improve low sex drive , desire, arousal and sexual satisfaction.

This tea is particularly beneficial for supporting mood, and helps women feel calm and relaxed. I love drinking a soothing cup of lemon balm tea in the evening to help me sleep, and many of my clients have found it helpful as well.

Lemon balm tea is widely available and a great way to incorporate the herb, but supplemental lemon balm is also available for women who don’t want to drink the tea.

Holistic Approach to Hormone Balance

Tea can be a helpful tool on your hormone balancing journey , but if you have an unhealthy diet and lifestyle you’re going to be disappointed with the results.

I recommend focusing on the foundations of hormonal health first, like adopting a hormone balancing diet , moving your body on a regular basis (but not overdoing it), managing your stress levels, and getting enough high-quality sleep.

Final Thoughts

Regularly drinking hormone balancing teas not only supports hormone balance, but has the added benefit of increasing your antioxidant intake, reducing inflammation, and supporting gut health and detoxification too.

Don’t feel like you need to include all of these at once. Pick one to start with based on your body’s needs and build from there. Keep in mind that the tea you need now may not be the tea you need in three months - it’s normal for your body’s needs to change!

And remember- tea isn’t going to magically heal your hormones on its own. Foundational habits like nutrition, lifestyle, and targeted supplements are key.

If you want advanced testing, personalized guidance, and a comprehensive approach to hormonal balance, book a discovery call here .

We'll help you understand your body and give you simple, actionable steps to reclaim your hormones and feel like yourself again.

Your Gut Health and Hormones: 7 Ways They're Connected

Fri, 19 Jan 2024 23:07:34 GMT

Gut health is a hot topic, and for good reason.

Our gut is connected to our mental health, immune system, inflammation levels, skin health, and more.

But one connection isn’t talked about enough - the connection between gut health and our hormones.

I specialize in both gut health and hormone balance because you can’t effectively specialize in just one.

You can’t have a healthy gut with imbalanced hormones, and you can’t have balanced hormones with an unhealthy gut.

Tons of research shows poor gut health can increase the risk of hormonal issues like PMS, acne, low energy, PCOS, estrogen dominance, endometriosis, infertility , and even breast cancer.

In this article, we’ll cover:

An overview of the gut
Constipation and hormone imbalance
Gut Inflammation and hormone imbalance
Nutrient Deficiencies and Hormone Imbalance
The estrobolome
Gut health and thyroid hormones
Gut health and blood sugar hormones
Gut health and adrenal hormones

What is the Gut?

You may have heard about gut health, but what exactly is it?

The “gut” refers to the organs in your gastrointestinal tract, which you can think of as one big long tube.

These organs include

Oral cavity
Pharynx
Esophagus
Stomach
Small intestine
Large intestine
Anus

Digestion unfolds top-to-bottom. It begins the moment food enters your mouth and is followed by a complex process of mechanical and chemical digestion, until the waste your body doesn’t need is removed out the other end.

The digestive system has the amazing ability of orchestrating tons of digestive events so you can get the most nutrition out of the food you eat.

But research has shown us that the health of your gut is critical for way more than just digestion.

Like I mentioned before, a healthy gut means a stronger immune system, more balanced mood, less inflammation, healthier hormones, and more.

How can you tell if your gut is healthy? Check out this blog post [insert link] for three questions to consider.

The Connection Between Your Gut Health and Hormones

The relationship between gut health and hormone balance is complex, but I’m going to simplify things and show you the seven main ways they’re connected.

Constipation and Hormone Imbalance

I already shared how common constipation is for women in this article [insert link], but what does that have to do with our hormones?

Waste from the food we eat is removed from our body every time we have a bowel movement. But what a lot of people don’t know is, this is how we get rid of excess hormones too.

Constipation can disrupt this elimination process, allowing our body to reabsorb extra estrogen back into our bloodstream.

When estrogen levels get too high we develop “estrogen dominance”.

Estrogen dominance comes with unpleasant side effects like painful periods, weight gain, fibroids and infertility, and it increases our risk for breast cancer, ovarian cancer and endometrial (uterine) cancer.

Estrogen dominance can also negatively affect our thyroid hormones, which comes with even more negative side effects.

This connection also works in reverse - hormonal imbalances can contribute to constipation.

Oftentimes constipation and hormonal imbalances feed off each other, snowballing into bigger problems and more intense side effects. For example, hypothyroidism can lead to constipation and that constipation can allow estrogen to recirculate in the body which leads to estrogen dominance .

Gut Inflammation and Hormone Imbalance

Gut inflammation can impact hormone balance by triggering a cascade of reactions that disturb the intricate balance of the hormone system.

When the gut is inflamed, it can set off the immune system and create inflammation throughout the entire body.

Chronic inflammation has been linked to disruptions in cortisol levels, sex hormones such as estrogen and testosterone, and thyroid hormones. These imbalances contribute to a range of health issues, including adrenal fatigue, reproductive problems, and thyroid dysfunction.

Emerging research shows that some of the gut microbiome can promote inflammation while others actually reduce inflammation. Striking the right balance in the gut microbiome can support lower inflammation levels and healthier hormones.

Nutrient Deficiencies and Hormone Imbalance

We aren’t just what we eat, we are what we absorb.

The health of the gut affects how well we extract nutrients from food (and supplements) and the gut even makes some nutrients like vitamin K and some B vitamins.

Nutrient deficiencies can have a profound impact on hormone balance within the body, disrupting the network of signaling pathways and regulatory mechanisms. Vitamins and minerals play pivotal roles in the synthesis, activation, and regulation of hormones.

For example, vitamin D is crucial for the production of steroid hormones, including cortisol and sex hormones, while iodine is essential for thyroid hormone synthesis. When the body lacks these nutrients, it can impact hormone balance.

Nutrient deficiencies may lead to reduced hormone production, altered receptor sensitivity, and impaired feedback loops, affecting hormone balance. This imbalance can manifest in various ways, such as disrupted menstrual cycles, adrenal fatigue, or thyroid dysfunction.

A well-balanced and nutrient-rich diet is key for supporting optimal hormone production and function, but maintaining a healthy gut is equally important so that all those healthy foods don’t go to waste.

The Estrobolome

The term "estrobolome" refers to the collection of microbes in the body, including bacteria in the gut, that influence estrogen metabolism.

The estrobolome influences how estrogen is processed, leading to either an increase or decrease in active estrogen levels.

Balanced gut bacteria means a healthier estrobolome.

An unhealthy estrobolome from imbalanced gut bacteria is associated with various health issues, including estrogen dominance, hormonal disorders, and an increased risk for estrogen-dependent cancers like breast cancer.

Gut Health and Thyroid Hormones

Gut health is crucial for your thyroid health because the gut is responsible for absorbing nutrients like iodine, selenium, and zinc that are needed for thyroid hormone production.

A healthy gut also supports the conversion of inactive thyroid hormones (T4) to the active form (T3).

If the right healthy gut bacteria aren’t present, then the thyroid hormones aren’t activated and it can contribute to hypothyroidism. Symptoms of a sluggish thyroid include fatigue, weight gain, cold sensitivity, dry skin and hair, depression and brain fog.

80% of our immune system is housed in our gut, so if the gut isn’t healthy our immune system is compromised.

Poor gut health is linked to autoimmune diseases including Hashimoto’s thyroiditis, an autoimmune disease that causes the immune system to attack and damage the thyroid.

Gut Health and Blood Sugar Hormones

Gut health has a significant influence on our body’s ability to keep our blood sugars stable.

A well-balanced gut microbiome contributes to efficient nutrient absorption and helps regulate the release of hormones, such as insulin, that control blood sugar levels.

Leaky gut and imbalanced gut bacteria can both contribute to inflammation and insulin resistance.

This may lead to elevated blood sugar levels which causes weight gain and increases your risk of PCOS, endometriosis, and other forms of hormonal imbalance.

Gut Health and Adrenal Hormones

The adrenal glands, which produce stress hormones like cortisol, play a crucial role in the body's response to stress.

When you’re stressed and your cortisol levels go up, this creates inflammation in the gut, increases intestinal permeability (aka “leaky gut”), and even changes the composition of your gut microbiome (and not in a good way).

On the flip side, a compromised gut, marked by gut bacteria imbalances or inflammation, can signal stress to the body, prompting the adrenal glands to release cortisol.

This can create a vicious cycle leading to even worse gut health and even worse stress levels.

The Power of Your Gut Health

80% of women will experience a hormone imbalance at some point in their life. Many women are waking up to the fact that birth control isn’t the answer because of its scary side effects .

I used to struggle with both digestive issues and hormone issues, and I was amazed by the power of healing my gut to address both issues at once.

I’ve worked with hundreds of women to help them rebalance their hormones naturally, and including gut health support has been life changing for so many of them.

If you’re struggling with symptoms of hormone imbalance and you haven’t addressed your gut health, this is your sign to start.

If you need help, I’m here for you!

Want to know if your gut needs some TLC? Check out my next blog where I share the three questions to ask yourself to determine if your gut is healthy.

Easy Gluten-Free Pumpkin Bars

Thu, 16 Nov 2023 17:43:00 GMT

I absolutely love cooking, but baking is something I rarely do.

When I do decide to bake my goal is to make something delicious, with simple steps and minimal clean-up.

Any time I'm in the kitchen I want it to be as relaxing as possible, especially around the Holidays.

I created this pumpkin bar recipe years ago, but I come back to it again and again. You can quickly mix up these healthy pumpkin bars for a Thanksgiving dinner, Friendsgiving gathering, or sweet treat for yourself.

But first - Is pumpkin a Fall fad or is it a healthy addition to our Fall recipes?

Is pumpkin actually healthy?

Here are some pumpkin nutrition highlights:

Full of fiber: Fiber keeps you full, stabilizes blood sugars, supports estrogen metabolism, and regulates digestion.

Loaded with vitamin A : One cup of pumpkin contains 245% of the daily recommended amount! Vitamin A prevents collagen breakdown (aka less wrinkles), supports thyroid function, increases iron absorption , and enhances the positive effects of vitamin D.

Mineral-rich: Pumpkin is a rich source of magnesium, manganese, copper, phosphorus, zinc and iron. These minerals support energy production, promote hormone balance, keep your immune system in tip-top shape, and more.

No, It’s not always healthy

Yes, pumpkin is healthy.

BUT don’t grab a slice of pumpkin bread and assume it’s automatically healthy.

A slice of pumpkin bread from Starbucks has 40 grams of sugar.

Slow Down the Sugar Spike

This doesn't mean you need to do away with all things pumpkin when you're out and about this Holiday season.

If you want a pumpkin dessert, at least eat it after a meal when there is food in your system that can help stabilize your blood sugar and make and spike (and crash) less intense.

A better option is making a pumpkin-filled treat at home, which is where this recipe will come in handy.

Fat is Your Friend

When it comes to sweet treats, fat is your friend.

Carbs, like flour and sugar, can take less than an hour to break down. This leads to a blood sugar spike and crash, leaving you feeling sluggish, bloated and blah.

Fat, on the other hand takes 4-6 hours to digest. And when you pair fat with carbs it slows down the absorption of those carbs.

The result? You feel full and satisfied for longer, and you don't experience a dreaded energy crash.

Why these pumpkin bars are good for your taste buds AND your body

Pumpkin, loaded with fiber, vitamin A, and minerals
Healthy fats and cinnamon to support blood sugar stability
ZERO refined sugar
Only 8 grams of natural, low-glycemic sugar per slice

It’s sweet and satisfying, but it won’t leave you with a sugar crash or stomach ache an hour later.

You can have your pumpkin bar and eat it too.

Grain-Free Pumpkin Bars

Servings: 10-12

Ingredients

Bar

1 1/2 cups blanched almond flour
1/4 cup coconut flour
1 can pumpkin puree
1 Tbsp Ceylon cinnamon
1 Tbsp nutmeg
1/2 tsp baking soda
1/4 cup coconut sugar
1/4 cup almond butter (I really like the smooth salted almond butter from Trader Joes)
2 Tbsp coconut oil
1/4 cup 100% maple syrup
1 Tbsp vanilla extract
3 Tbsp unsweetened almond/coconut milk

Icing

1/4 cup coconut butter
1/2 tsp Ceylon cinnamon
1/4 cup unsweetened almond/coconut milk

Instructions

Preheat oven to 350 F
Combine almond flour, coconut flour, spices, baking soda, coconut sugar in a large mixing bowl. Set aside.
Combine coconut oil and almond butter in separate bowl, microwave 30 seconds.
Add syrup, vanilla, and almond/coconut milk and stir.
Add pumpkin puree and mix well.
Combine wet and dry ingredients.
Pour into shallow baking pan (I used a 8” x 13" pan) Bake for 30 minutes until center sets.
Add icing ingredients to small bowl and microwave for 60 seconds. Feel free to add more almond milk if you want a thinner consistency. Stir well until smooth. Pour icing over pumpkin bars!

Want more delicious Holiday recipes like this one?

Check out my Holiday e-book with 18 healthy Holiday recipes, plus a bonus e-book featuring my top tips for navigating the Holidays.

As a thank you for reading this blog post - use code "SAVE20" for 20% off!

Hormone Balance Supplements: A Dietitian's Top Ten Picks

Wed, 15 Nov 2023 15:30:00 GMT

Make no mistake - a healthy diet and lifestyle are essential for hormone health.

But , today’s world is really hard on our hormones.

Between the stress of our busy lives, exposure to plastics and chemicals in products we use, and endless access to foods full of sugar, preservatives, and inflammatory oils - our body is up against a lot.

And sometimes supplements are just what you need to balance your hormones when diet and lifestyle alone aren’t cutting it.

In this article, I outline the science behind my favorite hormone balancing supplements for when your body needs some extra support.

We’ll talk about:

The important role of hormones
My top ten supplements for hormone balance
A few honorable mentions I just couldn’t leave out
Supplement safety
How to create a holistic plan for hormone health
Why it’s so important to work with a professional

The Important Role of Hormones

Hormones regulate nearly every function in our body and when one is out of balance, it can have a domino effect on the rest.

Imbalanced hormones can contribute to many uncomfortable symptoms, including all-day fatigue, unexplained weight gain (especially belly fat), bloating, anxiety and PMS.

Maintaining healthy hormonal balance can be tricky, but it’s possible.

I’ve seen it firsthand as I’ve worked with hundreds of women to achieve hormone balance naturally over the last six years since starting my business.

With a healthy diet, lifestyle and some supplemental support, hormone balance is both possible and sustainable. Happy hormones now, and happy hormones for years to come.

My Top Ten Supplements for Hormone Balance

It’s hard to choose favorites, but these supplements stand out. There is research to support all of these supplements for hormone balance, and I have also used these supplements in practice with good results.

Let’s dive in!

Chasteberry (Vitex)

Chasteberry, also known as Vitex, is a natural extract often used to help with PMS and fertility issues. It contains compounds that play a role in regulating hormone production and menstrual cycles.

Research shows it can reduce breast pain and alleviate uncomfortable PMS symptoms, making it a helpful choice for those dealing with these issues. However, it doesn't have a significant impact on menopausal symptoms.

It's important to note that because chasteberry has phytoestrogen properties, individuals with hormone-sensitive cancers should consult their healthcare provider before incorporating it into their routine.

Best for: Managing PMS symptoms and addressing fertility concerns.

Calcium D-Glucarate

Calcium D-Glucarate is a compound that, when ingested, transforms into a molecule that decreases the activity of an enzyme called beta-glucuronidase.

Beta-glucuronidase is produced by certain bacteria and interferes with the body's detoxification processes, making it harder to eliminate toxins such as medications, environmental pollutants, and excess hormones including estrogen .

Calcium D-Glucarate is particularly useful for detoxifying excessive levels of estrogen and preventing its re-circulation in the body. This helps with both the prevention of and improvement of estrogen dominance.

During the menstrual cycle, calcium levels tend to drop 10 to 14 days before menstruation, which can lead to muscle cramps, headaches, and pelvic discomfort.

Supplementation with calcium D-Glucarate can help alleviate these symptoms and restore calcium levels.

In animal studies, calcium D-Glucarate shows promise in reducing the growth of tumors in estrogen-sensitive breast cancers.

While a small human trial suggested that it could lower cancer risk for some people, more research is needed to confirm its effectiveness.

Best for: Addressing estrogen dominance and aiding detoxification.

DIM (Diindolylmethane)

DIM is a compound found in cruciferous vegetables like broccoli, cauliflower, and cabbage. It plays a vital role in supporting estrogen metabolism.

Can’t I just eat those foods then?

Eating cruciferous vegetables is a great way to support hormone balance, but getting enough DIM from cruciferous vegetables is tough.

For example, it would take 7 cups of broccoli to get just 10 mg of DIM. The amount of DIM needed to see health benefits in research studies ranges from around 150 to 300 mg.

Both laboratory studies and clinical trials shows that DIM may lower the risk of cancer by pushing estrogen down "good" pathways instead of "bad" pathways.

These "good" pathways are not only associated with decreased risk of breast, uterine, and ovarian cancer, but they're also shown to protect the heart, protect the brain, and promote active release of stored fat during exercise.

DIM also lowers total est rogen levels, and it does this in two ways. It supports the liver in packaging excess estrogen for elimination from the body, and it slows the conversion of testosterone to estrogen.

If you read my previous blog on estrogen dominance , you know it is a common cause of symptoms like weight gain, headaches, PMS, breast tenderness, and more. DIM helps to maintain balanced estrogen levels and avoid estrogen dominance.

It's important to note that pregnant, nursing, or women trying to conceive should avoid DIM due to its hormonal effects.

Best for: Managing estrogen dominance.

Ashwagandha

Ashwagandha is an adaptogenic herb traditionally used in Ayurvedic medicine to alleviate stress and improve overall well-being. It can help the body cope with stress by reducing its response to stressors.

Ashwagandha has also been shown to reduce oxidative stress within the body.

Ashwagandha has a broad range of applications , with research suggesting benefits for anxiety, stress, fatigue, joint pain, gut issues, rheumatoid arthritis, diabetes, and even skin conditions. It may improve sleep quality in individuals with insomnia by reducing anxiety and stress.

Ashwagandha also possesses anti-inflammatory properties and promotes insulin sensitivity, leading to stabilized blood sugar levels and, ultimately, balanced hormones.

It can help alleviate symptoms in perimenopausal women , such as hot flashes, night sweats, insomnia, mood changes, and vaginal dryness.

In some studies, it has even improved sexual function and libido in women by supporting healthy testosterone levels.

While Ashwagandha can have positive effects on hormone levels, it should be used with caution by individuals with hormone-sensitive cancers.

Best for: Reducing stress and anxiety, addressing low libido, relieving perimenopausal symptoms, and improving sexual function in women.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats known for their anti-inflammatory properties.

Excessive inflammation can disrupt hormone balance by preventing ovulation, increasing estrogen levels, decreasing testosterone, and exacerbating PMS symptoms.

Omega-3s have been shown to support healthy hormone balance , prevent inflammatory acne breakouts, and regulate the menstrual cycle. They reduce prostaglandin levels, compounds that cause uterine muscle contractions and contribute to painful menstrual cramps.

Omega-3s also play a crucial role in supporting a healthy pregnancy and can alleviate depression and hot flashes associated with menopause.

These fatty acids are particularly effective for individuals dealing with polycystic ovary syndrome (PCOS) due to their ability to balance estrogen and testosterone levels.

You can obtain omega-3s through supplements or by including concentrated food sources in your diet such as salmon.

Be very careful about choosing a high-quality omega-3 supplement. Independent tests in 2022 revealed that more than one in ten fish oil supplements is rancid, and half are just under the maximum rancidity limit.

Most fish oil companies add flavoring to mask the fishy smell, which means you won’t be able to tell if the supplement is rancid or not.

A fish oil supplement that is rancid no longer offers health benefits, and could have toxic effects.

Best for: Everyone, as omega-3s offer numerous health benefits.

Magnesium

Magnesium is a mineral involved in over 300 functions throughout the body.

Unfortunately, a lot of people don’t get enough magnesium through their diets, and chronic stress, excessive caffeine and sugar further deplete magnesium levels.

Magnesium supports hormone balance by regulating the stress hormone cortisol, which, in turn, affects other hormones.

Magnesium also influences insulin production and helps stabilize blood sugar levels which is crucial for hormone balance, especially for women with conditions like polycystic ovary syndrome (PCOS).

Magnesium directly supports the production of various hormones including thyroid hormones, progesterone, estrogen, and testosterone.

Women going through perimenopause or discontinuing birth control pills can benefit from magnesium to enhance and stabilize their hormone levels.

Research shows magnesium can reduce hot flashes and improve PMS symptoms, particularly menstrual cramping.

It also serves as a natural sleep aid, helping individuals fall asleep, stay asleep, and reduce nighttime urination.

Magnesium can be found in foods including pumpkin seeds, dark chocolate, brazil nuts, black beans, and

avocados, but it’s difficult to get enough magnesium from food alone.

I have found tremendous benefit from a magnesium supplement, and so have hundreds of my clients. The biggest changes I’ve seen in my clients are improved sleep quality, lower stress levels, improved PMS, and the ability to get more out of their workouts.

Best for: Alleviating stress and anxiety, improving sleep, and supporting hormone balance.

Shatavari

Shatavari is an Ayurvedic herb with a long history of use for female health. It is commonly used to support the production of reproductive hormones, enhance libido, and nourish the ovaries to produce healthy eggs.

While there is limited human research on shatavari, some studies suggest that it may improve antioxidant status , contributing to better female reproductive health, hormonal balance, and reduced inflammation.

There is also some evidence it might reduce the risk of stress-related miscarriages.

Shatavari may also be beneficial for addressing complications like PCOS and supporting follicular growth, egg quality, and infertility associated with inflammation.

Research shows Shatavari can help increase breast milk production. It also might help the uterus heal and tone faster, as well as speed up the rebalancing of sex hormones postpartum.

In animal studies, shatavari has demonstrated the ability to improve ovarian function and increase estrogen levels. However, further human studies are needed to provide more definitive evidence.

I’ve also seen improvements in low progesterone and low testosterone levels when using this herb with my clients. No research has been done on this just yet, but it might be coming in the future.

Best for: Reducing inflammation, improving libido, increasing low hormones, and postpartum.

Maca

Maca is a root traditionally used to enhance fertility, libido, and relieve menopausal symptoms. It helps balance sex hormones, although the exact mechanism of action is not fully understood.

Research involving maca has shown that it can balance hormone levels and alleviate various menopausal symptoms, including hot flashes, night sweats, depression, irritability, and insomnia.

Interestingly, maca had similar effects as common hormone replacement therapy (HRT) used during early menopause, but without the unwanted side effects such as weight gain, elevated blood pressure, depression, or mood swings.

Human studies also show maca can help support libido, sexual health, and vaginal dryness.

Maca can even help with mood swings and boost mood - and surely that will boost libido and sexual health even more!

Best for: Menopause symptoms, sex drive, and mood

Lemon Balm

Lemon balm is a calming herb that supports relaxation, relieves irritability, and relaxes spasms related to period pain and cramping.

Studies have found lemon balm effective in regulating menstrual periods and easing symptoms of PMS, including water retention, cramping, anxiety, insomnia, and social symptoms.

In another study, lemon balm was shown to significantly improve hypoactive sexual desire (low sex drive). Women who took lemon balm experienced notable increases in desire, arousal, lubrication, satisfaction, and a reduction in pain associated with sex.

Lemon balm benefits a number of aspects of both mood and brain power. Research shows women who took lemon balm felt less stressed and more calm, and also experienced improved focus and memory.

Lemon balm is available in various forms, including calming tea blends, capsules, or tinctures. Increasing your intake of lemon balm at the start of your menstrual cycle may help alleviate PMS symptoms if you experience them.

Best for: PMS symptoms including bloating, anxiety and insomnia, mood, and focus.

Evening Primrose Oil

Evening primrose oil is a soothing plant that contains gamma-linolenic acid (GLA), a fatty acid with anti-inflammatory properties.

It's been found to improve PMS symptoms like bloating, headaches, cramps, mood swings, and breast pain. Evening primrose oil can also alleviate symptoms associated with menopause including hot flashes.

While Evening primrose oil doesn't increase progesterone levels, it can help alleviate symptoms related to low progesterone, such as irregular periods, insomnia, anxiety, bloating, hot flashes, and mood swings.

Best for: Breast tenderness, PMS symptoms (headaches and cramps), and hot flashes.

Supplement Honorable Mentions

Vitamin D

Studies have shown that vitamin D3 deficiency is common in women struggling with infertility . Adequate vitamin D levels are associated with a higher likelihood of conceiving with in vitro fertilization (IVF).

Vitamin D also plays a role in regulating reproductive hormones and a deficiency can contribute to estrogen dominance.

Black Cohosh

Black cohosh is beneficial during menopause, helping to reduce symptoms like hot flashes and night sweats.

It may act as a selective estrogen receptor modulator to balance estrogen levels in the body, and as an antioxidant to reduce inflammation.

Iron

Iron is essential to consider if you have heavy periods. Excessive blood loss can lead to anemia, characterized by extreme fatigue and weakness.

Iron also supports thyroid function.

Remember, it's crucial to have iron levels tested before starting a supplement. I see low iron levels all the time in my practice, but sometimes levels are normal or even high.

High iron can cause serious damage to organs including your heart, so only supplement with the guidance of a professional after confirming your iron levels are low.

Cramp Bark, Wild Yam, Raspberry Leaf

While these herbs don't directly influence hormone balance, they can relax uterine muscles, providing relief from menstrual cramps.

They are commonly found individually or as blends in teas and tinctures and can be used as needed during your menstrual cycle.

Anti-inflammatory Nutrients

Curcumin, ginger, and vitamin C are anti-inflammatory nutrients that can ease inflammation and reduce pain associated with hormonal imbalances or PMS.

Curcumin is found in turmeric and ginger, and vitamin C is abundant in foods like broccoli, bell peppers, and citrus fruits.

These nutrients can help support hormone balance and overall well-being.

Probiotics

The relationship between gut health and hormone balance is undeniable. Healthy gut bacteria is essential for eliminating excess hormones like estrogen and progesterone, keeping everything in balance.

Adding probiotics from food and/or supplements is a great way to support digestion. But probiotic supplements don’t just support gut health - they can give you a targeted approach to specific health issues including hormone imbalances.

If you’re curious about a probiotic supplement, I recommend working with a professional to determine which probiotic is right for you.

There are tons of different probiotic strains out there - one strain could be incredibly helpful for IBS, while another could be the missing puzzle piece to your PCOS.

The strain and the dose matter, and an expert can guide you in a way that online articles can’t.

Safety First: Potential Side Effects of Supplements

Supplements can be incredibly helpful to support hormone balance and address a variety of women’s health concerns.

However, it's crucial to consult with a healthcare provider before adding any new supplements to your routine, especially if you have underlying health conditions or are taking medications.

In the United States, supplements aren’t well regulated . That means they can contain compounds not listed on their label and they don’t even have to contain what is listed!

Never buy supplements from Amazon or anywhere online, where fakes are rampant.

Instead, purchase supplements through a practitioner who uses third-party tested supplements to ensure they are high quality, effective and safe.

Last but not least, always listen to your body.

What works for your friend, your coworker, or the Instagram influencer you follow may not work for you.

Listen to your body’s signals and if something doesn’t feel right, stop!

Creating a Holistic Plan for Hormonal Health

Supplements are just that - supplemental! There’s no way to supplement your way out of a crappy diet.

Happy hormones depend on a foundation of a hormone healthy diet and lifestyle. You need a healthy foundation for supplements to work their magic.

Why Working with an Expert is Crucial

There are an estimated 30,000 supplements on the market.

It’s virtually impossible for consumers to know which supplements to trust or try without guidance from a medical professional.

Getting a personalized plan from an expert is key for success and safety. Piece mealing supplements together rarely leads to significant results and can be dangerous.

I’ve worked with so many women who have spent tons of money trying five, ten, sometimes twenty supplements, but they’re getting nowhere.

When we work together, it’s a different story.

I can run tests to identify the supplements your body needs, provide personalized recommendations, I prescribe third-party tested supplements, and I always give instructions on how to take them. Women always tell me it’s a night and day difference.

Working with a professional also means you’re being monitored, so your supplement regimen can continue to be adjusted as needed so you get optimal results.

Not sure which supplements are right for you?

If you’re ready to take control of your hormones (without wasting money on random supplements), start with our Wellness Blueprint .

We go beyond guesswork by using advanced testing to uncover what your body actually needs.

You'll also get access to our online supplement store, with supplement prescriptions from your practitioner tailored specifically for you—so you can stop guessing and start healing with confidence.

5-Ingredient Carrot Ginger Soup

Sun, 12 Nov 2023 23:32:00 GMT

Guess what? I’m busy. Are you busy?

Yeah that’s what I thought.

Well I have good news my friend.

First , it’s soup soup season.

Second , this delicious carrot soup recipe only has five ingredients. (other than oil and salt)

Third , this soup is loaded with antioxidants, vitamin A to make your skin glow , fiber to keep you full, fat to keep blood sugars stable, and ginger to fight inflammation. Your body is going to thank you for serving up a big bowl of this.

Raw vs Roasted

Think munching on raw carrots is the best way to eat these guys?

Nope! Research shows cooking carrots actually increases the antioxidants !

5-Ingredient Carrot Ginger Soup

Ingredients

1 lb bag of carrots, halved (around 10 medium carrots)
2/3 cup yellow onion, chopped
2 Tbsp fresh ginger, peeled
4 cups chicken broth
1/2 cup plain coconut yogurt (I love cocojune and Culina)
2 Tbsp avocado oil
1 tsp Himalayan pink sea salt

Instructions

Preheat oven to 425F.
Toss carrots and onion in avocado oil and 1 tsp salt
Roast onion and carrots for 30-35 minutes until lightly browned.
Add roasted carrot and onion, ginger, brtoh, coconut yogurt, and additional 1 tsp sea salt to Vitamix, blender, food processor, or (my favorite option) an immersion blender .

Notes

If you don’t have coconut yogurt you can substitute canned coconut milk, but it will be a little less creamy.
Chicken broth can be swapped for bone broth for additional protein and gut-healing properties.
I love topping this soup with homemade kale chips and sprouted pumpkin seeds .

Enjoy!

Want more healthy Holiday recipes like this one?

Check out my Holiday e-book with 18 healthy Holiday recipes, plus a bonus e-book featuring my top tips for navigating the Holidays.

As a thank you for reading this blog post - use code "SAVE20" for 20% off!

The Best Estrogen Dominance Diet: Dietitian's Top Tips

Thu, 09 Nov 2023 03:50:31 GMT

I've worked with hundreds of women and have seen estrogen dominance show up in their lab work time and time again.

Wondering if you have estrogen dominance too?

Common signs to watch out for are extra belly fat, low energy, painful and/or heavy periods, and mood swings.

I put together a whole blog post detailing all of the signs and symptoms of this common hormonal imbalance, so check that out if you want to learn more. And if you want to know for sure, I highly recommend labwork to check your estrogen-to-progesterone ratio ( learn more here ).

If estrogen dominance is something you're struggling with and you want to reverse it naturally, you're in the right place.

In this blog post I'm sharing my top tips for how to use your diet to reverse estrogen dominance naturally.

These tips can also help prevent estrogen dominance from happening in the first place, so they're worth incorporating no matter where your estrogen levels currently sit.

Let's get into it!

My Top Diet Tips for Estrogen Dominance

My top diet recommendations for estrogen dominance:

Cut back on sugar
Swap fast-burn carbs for slow-burn carbs
Eat more fiber
Include cruciferous vegetables
Avoid food additives
High-quality protein
Eat liver-supporting foods
Organic for the Dirty Dozen
Minimize alcohol

1. Cut back on sugar

Eating too much sugar can lead to insulin resistance, a condition that now affects around 40% of adults in the United States according to a 2021 survey (this number has almost DOUBLED since 2003).

Insulin resistance increases estrogen levels in two ways:

It increases aromatase activity, which converts testosterone into estrogen
It decreases sex-hormone-binding globulin, which increases free circulating estrogen

Cutting back on sugar is an easy way to both prevent and reverse insulin resistance, which will in turn improve estrogen levels.

Sugar can be found in foods like candy, desserts, ice cream, and soda, but watch out for sneaky sources like sports drinks, coffee drinks, salad dressings, breakfast bars, kombucha, and yogurts too.

The sad truth is - the marketing department of the majority of food brands don't care about your health.

They're using lingo like "all-natural", "non-GMO", "superfoods" to make the food product sound healthy so you'll buy it, not because they're looking out for you.

I always encourage my clients to read nutrition labels and ingredient lists no matter how "healthy" a food product looks.

This is a fool-proof way to avoid falling for what the marketing team puts on the front of the package.

2. Swap Fast-Burn Carbs for Slow-Burn Carbs

Cutting back on sugar is an effective way to improve blood sugar stability, but cutting back on fast-burn carbs is just as important.

Fast-burn carbs are highly processed carbs that result in a blood sugar spike followed by a crash. The glycemic index is a measure of how intense this spike and dip is.

Imagine you eat something sweet, like a piece of cake. The sugar in the cake is quickly absorbed into your blood, giving you a fast energy boost but also causing your blood sugar level to rise quickly and then come crashing down.

This is what we call "high glycemic index".

If you eat something like a sweet potato, which has natural sugar but also contains fiber, your body takes longer to absorb the sugar into your blood. This means your energy boost is more gradual and your blood sugar doesn't spike as high or as quickly.

This is what we call "low glycemic index".

Now for the surprising part.

Cake, ice cream, and soda are high glycemic index, but fast-burn carbs are sometimes even higher.

For example: a serving of ice cream has a glycemic index of 61. Meanwhile, a baguette has a glycemic index of 95 !

The steady source of energy from slow-burn carbs also supports healthy cortisol levels, which is key for keeping estrogen and progesterone at healthy levels.

Swap fast-burn carbs like white bread, white pasta, and flour tortillas, for slow-burn carbs like sweet potatoes, butternut squash, beans/lentils, and quinoa.

3. Eat More Fiber

Think of fiber as the body's conductor, guiding estrogen smoothly out of your system.

According to recent surveys, 95% of Americans aren't getting enough fiber.

When you hear "fiber" you may be thinking "fruits and vegetables", but there are way more great sources of fiber than that.

Include fruits and vegetables in your diet, but don't forget about other great sources of fiber like whole grains, nuts, seeds, beans, lentils, and avocados.

This chia seed pudding is a delicious, easy way to boost your fiber intake and also get in some anti-inflammatory omega-3 fats.

Just a couple of months on a higher fiber diet can make a big difference in lowering high estrogen levels.

4. High-Quality Protein

Eating enough high-quality protein from sources like meat, fish, and eggs supports your liver function and aids in weight loss, which can both be incredibly helpful for combatting estrogen dominance.

To get rid of excess estrogen, your liver has to be healthy. Your liver is the main detoxing organ in the body and it processes both toxins and excess hormones in two big steps: phase 1 and phase 2.

In phase 2, the liver uses amino acids (from the protein you eat) to turn excess estrogen into a form that can be dissolved in water. This new form is much easier to remove from the body.

Eating enough high-quality protein is also an effective way to boost your metabolism, burn fat, and improve your body composition.

Why does your body composition matter?

Most estrogen is made in the ovaries, but your fat tissue makes estrogen too.

Combining strength training with a protein-rich diet helps you build muscle and burn fat. By improving your body composition you reduce the amount of fat tissue that can produce and store estrogen, which improves estrogen dominance.

5. Include Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, asparagus, arugula, Brussels sprouts, cabbage, kale, bok choy, and radish.

This group of vegetables contain two phytonutrients that can help reverse estrogen dominance: DIM (diindolylmethane) and IC3 (indole-3-carbinol).

These compounds support both phase 1 and phase 2 detoxification in the liver. Just like protein, this helps the liver break down excess estrogen into forms that are easier to remove from the body. These new forms of estrogen also have less negative effects in the body while they're on their way out.

DIM and IC3 also have a high fiber content which supports estrogen excretion through the digestive tract.

We can metabolize estrogen all we want, but we have to have a way to remove it from the body to overcome estrogen dominance.

The gut is the answer! (hint hint - if you're constipated you're at an increased risk for estrogen dominance)

6. Avoid Food Additives

Xeno is a Greek word meaning stranger, guest, or host.

Can you guess what "xenoestrogens" are?

These are substances that aren't estrogen, but look like estrogen to your body. These substances can bind to estrogen receptors just like natural estrogen can, and they mimic the effects of natural estrogen as a result.

Even if your body's estrogen production is normal, xenoestrogens can confuse your endocrine (hormone) system and cause hormone imbalances including estrogen dominance.

Even worse, the body often has a tough time getting rid of these man-made chemicals which means their effects often just get worse with time.

Some food additives and preservatives like BHA are considered xenoestrogens, yet they're still consider "generally recognized as safe" (GRAS) and added to our food.

Since the FDA doesn't have you're back, it's important to always read ingredient labels and avoid food additives and preservatives as much as you can.

Scaling back on fast food and packaged, processed foods is an easy way to scale back on food additive and preservatives to fight estrogen dominance.

7. Eat Liver-Supporting Foods

Aside from high-protein foods and cruciferous vegetables, there are other specific foods that directly support liver function.

If the liver is sluggish, estrogen detoxification is sluggish. If the liver is firing on all cylinders, estrogen processing will go a lot smoother.

Here are a list of some liver-supporting foods to include in your diet:

Garlic - Packed with allicin and selenium

Dandelion - Supports bile flow

Artichokes - Promotes bile production

Milk thistle - Contains silymarin, which protects liver cells and supports detoxification

Beets - High in plant flavanoids and beta-carotene

Cranberries - Polyphenols which can help reduce fatty liver

Salmon - Omega-3's to reduce liver inflammation and improve liver enzymes

Don't stress - You don't have to incorporate all of these on a daily basis.

But if you're looking at this list and you never eat any of these foods, we have some work to do!

Liver-supporting foods are an important part of an estrogen dominance (reversing) diet, so incorporate them where you can.

8. Organic for the Dirty Dozen

Pesticides are an often overlooked source of xenoestrogens.

Just like food additives and preservatives, pesticides on conventional produce can look like estrogen to your body and cause estrogen dominance.

Pesticides can also affect the liver's ability to break down and remove estrogens from the body properly, leading to higher levels of estrogen circulating in the body.

I know grocery prices are already sky high, and buying everything organic may be financially out of reach for some. I totally understand!

Check out EWG's The Dirty Dozen for a list of produce with the highest pesticide counts so you can prioritize buying these fruits and vegetables organic.

I also recommend comparing organic and conventional prices as you grocery shop - sometimes organic produce is almost the same exact cost, and occasionally organic is cheaper.

9. Minimize Alcohol

Reducing your alcohol consumption will directly improve your liver health and support estrogen detoxification.

Estrogen levels tend to be higher in women who drink alcohol than in non-drinkers. Even one drink per day can create an unwanted increase in estrogen levels.

Wondering if your glass of organic red wine is full of heart-healthy antioxidants? Research now concludes no level of alcohol is helpful for our health.

If you look forward to a drink at the end of a long day, consider incorporating a comforting drink like herbal tea into your evening routine instead.

Estrogen Dominance Diet FAQ's

Are eggs bad for estrogen dominance?

No - research shows no significant association between estrogen levels and egg intake. In fact, eggs are a well known source of high-quality protein and choline , which both support liver function and in turn can reverse estrogen dominance.

Does caffeine increase estrogen?

It is unclear whether caffeine increases or decreases estrogen levels in women. One research study showed caffeine consumption was associated with higher estrogen in Asian women, but lower estrogen in white women. It's important to keep in mind that caffeine consumption increases the stress hormone cortisol. High levels of cortisol can create hormone imbalances in general, so I recommend only moderate amounts of caffeine while paying attention to anxiety and sleep quality to make sure you're not overdoing it.

Is chicken bad for estrogen dominance?

Similarly to eggs, chicken is a great source of high-quality protein which supports liver function and can in turn reverse estrogen dominance. A lot of companies display "hormone-free" labels on their chicken packages, but rest assured added hormones and steroids haven't been allowed in the production of poultry in the United States since the 1950s.

What is the best breakfast for estrogen dominance?

A breakfast full of high-quality protein, healthy fats, fiber, and micronutrients can help reverse estrogen dominance. This may sound complicated and hard to achieve, but it's easier than it sounds. Check out this blog post for nine easy breakfast ideas that support hormone balance.

Does green tea help estrogen dominance?

Research shows green tea can help with estrogen dominance because of high phytochemical content. If you incorporate green tea, just make sure you aren't loading it up with sugar - the added sugar can have a negative effect on estrogen levels which will defeat the purpose.

How long does it take to reverse estrogen dominance?

Reversing estrogen dominance can take months, depending on how high estrogen levels have gotten as well as a variety of other factors like genetics, blood sugar stability, inflammation levels, stress levels, and the methods you are using to rebalance your estrogen levels. For example, if you address estrogen dominance in a variety of ways by adjusting your diet, making lifestyle changes, and taking supportive supplements, you will see progress a lot sooner than someone who is just addressing estrogen dominance with their diet. Research shows some tactics work fast - for example, a DIM supplement can have effects in as little as one week !

What else can I do to reverse estrogen dominance?

Diet plays a critical role in reversing estrogen dominance, but it's often just one piece of the puzzle. Hydrating, reducing your exposure to hormone-disrupting chemicals, regular exercise, managing stress, and getting enough high-quality sleep are other helpful ways to reverse estrogen dominance. Want to learn more? Read this blog post to learn about common root causes of estrogen dominance and how to heal naturally.

If you want

Comprehensive testing to identify the root causes of your hormone imbalances
A step-by-step roadmap to rebalance your estrogen levels (and all your other hormones too)
Clear and credible answers to women’s health questions
A simple, personalized plan to a healthy life

Click here to book a discovery call with us!

Does Seed Cycling Actually Work?

Fri, 20 Oct 2023 17:10:03 GMT

Imagine wandering into the world of natural remedies, and stumbling upon a concept that promises hormone balance with just a few small spoonfuls of seeds a day.

Enter seed cycling.

Quick fixes like this are appealing, but what does the research really say?

In this article, we will discuss:

What is seed cycling?
What a healthy menstrual cycle is
What are the claims behind seed cycling?
What does the research say?
What are women saying?
Is there any harm to seed cycling?
Nutritional benefits of seeds
Practical tips for adding more seeds to your diet
Additional hormone balancing tips
Where to go from here!

What is Seed Cycling?

Seed cycling is the practice of eating certain seeds during certain phases of your cycle.

In a healthy menstrual cycle, progesterone and estrogen fluctuate in a predictable way.

In theory, seeds provide nutrients the body needs to keep those hormones in check.

The practice requires eating one to two tablespoons of both pumpkin and flax seeds daily during the first half of the cycle, followed by a switch to sunflower and sesame seeds during the second half of the cycle.

Who Invented Seed Cycling?

It's unclear exactly who invented the concept of seed cycling. I saw online rumors it has origins in Chinese Medicine, but I had trouble finding any specifics and I also couldn't find any promising evidence to back up those claims.

Lindsey Jesswein, a naturopathic doctor from British Columbia, seems to be responsible for it gaining popularity in 2012. Since then, it has continued to gain popularity.

I've seen seed cycling promoted online by health coaches, nutritionists, trainers, influencers, even some doctors.

But just because a lot of people promote a health trend doesn't make it true, doctors included.

Doctors used to recommend low-fat diets (and some still do).

Doctors recommended smoking for over 20 years.

Doctors even recommended heroin as a "safe and non-addictive" medication for sore throats, coughs, and colds!

So is seed cycling true or not? And is it safe?

Keep reading - I cover it all!

The Menstrual Cycle Explained

Because seed cycling revolves around the phases of the menstrual cycle, it’s important to understand what healthy menstrual cycle phases look like.

The menstrual cycle is the monthly series of changes that a female body experiences in order to prepare for pregnancy.

There are two main phases of the menstrual cycle, the follicular phase and the luteal phase.

The first half of the menstrual cycle is called the follicular phase. It starts on the first day of your period and lasts until ovulation.

The second phase is called the luteal phase and lasts from ovulation until the first day of your next period.

What is a Normal Menstrual Cycle?

In a normal, healthy menstrual cycle the follicular phase typically lasts 14 to 21 days, and the luteal phase typically lasts about 14 days.

When hormones are balanced we see

Early follicular phase: an increase in estrogen while progesterone levels remain low
Late follicular phase to ovulation: a drop in estrogen
Early luteal phase: a big increase in progesterone and a second (but much smaller) increase in estrogen
Late luteal phase: decrease in both estrogen and progesterone which triggers your next period

When we make the wrong amounts of estrogen or progesterone it can lead to uncomfortable symptoms like bloating, acne, painful periods/cramps, mood swings and irregular periods.

Is Seed Cycling Backed by Science?

Seed cycling enthusiasts claim that eating certain seeds at certain parts of your cycle gives your body the nutrients it needs to balance estrogen and progesterone.

I've seen claims seed cycling works miracles for fertility, acne, PMS, menopause, endometriosis, PCOS, and more.

Even Lindsey Jesswein, the naturopath likely responsible for seed cycling's boom in popularity, doesn't have a single piece of research to back up seed cycling on her blog .

Although seeds are a rich source of many nutrients, the science doesn’t fully support this claim.

Let’s break down the research on each of the seeds.

Flaxseeds and Hormones

Flaxseeds contain lignans, a compound that binds to excess estrogen and makes it easier for the body to eliminate it. One study showed that flaxseeds can help with estrogen dominance.

Another study showed that flaxseeds may decrease breast cancer risk, specifically in postmenopausal women. However, much of the research conducted on flaxseeds and breast cancer is done on animals, and more human trials are necessary to draw clear conclusions.

Summary: Flaxseeds can improve hormone balance by reducing estrogen dominance and might decrease breast cancer risk in postmenopausal women.

Pumpkin Seeds and Hormones

Pumpkin seeds are recommended because they contain zinc. The claim is that zinc supports progesterone production later in the cycle when it’s supposed to be increasing.

It’s true that pumpkin seeds contain zinc and in some lab (not human) studies zinc has been shown to increase progesterone binding.

We also know that zinc deficiencies are connected to blood sugar imbalance, PCOS, and painful periods.

The assumption has been made that eating more zinc will increase progesterone and decrease the symptoms associated with zinc deficiency.

However, when we look at actual zinc supplementation studies, zinc doesn’t boost progesterone or estrogen levels in any meaningful way.

More importantly, pumpkin seeds aren’t even a great source of zinc.

More concentrated and bioavailable options of zinc include animal products like meat, fish, eggs and dairy. If the goal is to boost zinc status to regulate hormones, you’re better off choosing foods that are better sources of zinc.

Summary: Zinc can support hormone balance, but we don’t have any current research to conclude that the zinc from pumpkin seeds impacts hormone balance. Plus, pumpkin seeds aren’t a great source of zinc.

Sesame Seeds and Hormones

The claim behind sesame seeds is that they contain zinc, which helps with healthy progesterone levels.

Wait, sounds familiar doesn’t it?

Yup, seed cycling fanatics recommend pumpkin seeds for zinc in the first half of the cycle, and sesame seeds for zinc in the second half of the cycle.

Why can’t you just eat a mix of pumpkin and sesame seeds all cycle round since they contain the same mineral used for the same purpose?

Great question. I couldn’t find the answer.

There also aren’t any studies showing how sesame seeds change our hormones.

Summary: There’s no evidence that sesame seeds help with hormone balance, and the rationale commonly used doesn’t make a lot of sense.

Sunflower Seeds and Hormones

Sunflower seeds are encouraged during the luteal phase because they contain vitamin E.

The claim is that vitamin E boosts progesterone which supports hormone balance, but there aren’t any research studies on how sunflower seeds affect hormones.

Studies on vitamin E (from any source, not just sunflower seeds) and hormones show no effect.

One study did find a minor improvement in hormone stability using a supplement blend containing vitamin E.

The supplement contains a lot of different vitamins and minerals, so it’s impossible to determine the impact of vitamin E on its own.

The vitamin E might have been helpful, but the other vitamins and minerals were probably just as helpful.

Summary: There is no evidence supporting the use of sunflower seeds for hormone balance.

Does Seed Cycling Work?

Anecdotally, some women do notice an improvement in their skin, energy, periods, and other aspects of their hormonal health when incorporating seed cycling.

In no way do I want to minimize their experience. But, I do want to consider other factors that could be at play.

For example, seed cycling may encourage women to pay more attention to their cycle and make a concerted effort to prioritize their health.

It’s also important to remember seeds do contain an impressive blend of vitamins, minerals, anti-inflammatory fats, and lignans which are great for hormones.

Not to mention, eating more seeds has the cumulative benefit of adding healthy fats and fiber to the diet.

For some women, this might be just what they need to get their hormones in check.

On the other hand, some women try seed cycling for months and don’t notice any benefits.

If it’s working for you, that’s awesome!

If it’s working but also feels like a hassle, read until the end to learn about an easier way to reap the benefits of seed cycling.

If seed cycling isn’t working for you, don’t be discouraged. There are many other, research-based ways you can improve your hormone health.

Is Seed Cycling Safe?

Although seed cycling isn’t a cure-all, there isn’t any harm to trying it out.

As long as you don’t have an allergy to seeds, seed cycling appears to be safe.

Seed Cycling: The Verdict

Nutritional Benefits of Seeds

Important nutrients that seeds contain include:

Zinc - support the thyroid, blood sugars, and estrogen metabolism; great source of antioxidants
Vitamin E - may alleviate PMS symptoms like painful cramps and breast tenderness, improves ovarian health, works in synergy with selenium for the thyroid
Selenium - supports liver detoxification and supports thyroid function
ALA Omega-3 Fats - an anti-inflammatory fat that can improve periods cramps, improve blood sugars, support brain health and mood, and regulate stress
Lignans - fiber that helps with estrogen dominance, gut health, and blood sugar stability

Seed cycling has the added benefit of increasing variety in the diet which is supportive for a healthy gut, and a healthy gut is essential for hormone balance.

Should you Seed Cycle?

Seeds are tiny nutritional powerhouses and should be a part of your diet, but not necessarily at specific times of the month.

Instead of worrying about eating certain seeds at certain times in your cycle, focus on eating more seeds on a regular basis.

Eating more seeds is not a cure-all or the only thing you should do for your hormones, but the vitamins, minerals and fiber in seeds can contribute to a cumulative improvement in hormone health.

How to Incorporate More Seeds

A good goal for incorporating seeds into your diet is aiming for a spoonful of each seed every week.

If you’ve been tested at the right time of your cycle and know that you’re estrogen dominant, consider eating two tablespoons of ground flaxseed a day to help with estrogen excretion.

If you’re not sure if you’re estrogen dominant, get tested !

Try some of these tips to add more seeds to your diet:

Top meals (salads, rice bowls, pasta, etc.) with a sprinkle of seeds
Enjoy fruit and sunflower seed butter for a snack
Try my chia seed pudding for breakfast
Stir chia, pumpkin or ground flax into yogurt or cottage cheese
Add seeds or seed butter to oatmeal
Smear sunflower butter on toast or rice cakes
Make homemade seedy granola
Use seeds in homemade pesto
Add tahini to smoothies, hummus, and salad dressings

Other Helpful Seed Tips

Seeds can be expensive and buying them in bulk can help cut down on cost. It also ensures that you’ll always have seeds around!
Store seeds in the refrigerator or freezer if possible. This keeps them fresh and keeps their anti-inflammatory fats from oxidizing.
Grinding the seeds, particularly flax and sesame, can make it easier for your body to digest and absorb their nutrients. A coffee grinder works, or you can throw them into foods that will be blended like smoothies and sauces.

Other Hormone Balancing Tips

Balancing hormones requires getting to the root cause of the imbalance, not simply applying bandaid solutions.

Eating more seeds is a tiny piece of the hormone balancing puzzle.

Paying attention to your diet, sleep, physical activity and stress levels are other essentials for happy hormones.

Additional hormone balancing tips:

Adopting a hormone balancing diet is the single most impactful change you can make for your hormones. Food has a direct impact on hormone health and even small changes, like eating more healthy fats can have a huge effect.
Sleep is an important component of maintaining healthy hormonal rhythms . Get serious about high quality sleep! Implement an evening routine that helps you wind down, put screens away an hour before bed, and sleep in a cool, dark room.
Exercise is one of the best lifestyle habits women can leverage to support their hormone and metabolic health. Regular exercise reduces excess estrogen , improves PMS symptoms, and is particularly great for women with PCOS .

Stress seems to have a particularly harmful effect on female hormones and managing stress should be a pillar of every hormone balancing program. Stress relief can look different for everyone so it’s important to find what feels good for you!

Need More Hormone Balancing Support?

If you’re ready to prioritize your hormone health and need help sifting through all the information out there, check out my Restore Program .

This is my most popular program where I walk you through all the hormone-balancing essentials and weed out the trendy practices that aren’t rooted in science (i.e. seed cycling).

Plus, you get access to monthly Zoom calls with me, additional resources and handouts, and over 65 hormone-balancing recipes to get you well on your way to hormonal harmony.

Maybe you’re not sure if your hormones need help?

Take my free quiz to pinpoint imbalances in your hormones and receive personalized next steps based on your specific hormone imbalance type.

Carbs and PCOS: All your Questions, Answered

Fri, 20 Oct 2023 16:06:30 GMT

Polycystic ovary syndrome (PCOS) is a condition that affects 1 in 10 women, and up to 70% of affected women remain undiagnosed.

Countless women have told me they think they have to go on an extreme diet, cut out carbs completely, or go keto to improve their PCOS. Thankfully that’s far from the truth.

Gentle, sustainable nutrition and lifestyle shifts can make a world of difference in managing PCOS, improving PCOS symptoms, and putting PCOS into remission.

In this article, we’ll cover:

Understanding PCOS and its main features
How carbs impact the development and progression of PCOS
What foods are carbs in?
Separating fact from fiction: Should you eat low-carb for PCOS?
Healthy ways to incorporate carbs with PCOS
Other lifestyle factors to consider with PCOS

PCOS: The Basics

PCOS is a condition that primarily affects women between the ages of 18 and 35. The ovaries typically make small amounts of androgens (male sex hormones), but in women with PCOS they make larger amounts of androgens.

High androgens lead to the production of small cysts (fluid filled sacs) on the ovaries and other health complications.

Some women with PCOS don’t develop cysts, but it is a common indicator in many women. PCOS is a double-edged sword because high androgens lead to the development of cysts, and the cysts produce even more androgens.

The main symptoms of PCOS include:

Irregular periods
Hormonal imbalances
Cysts on the ovaries
Excess hair on the chest, stomach, back, face (mimicking male patterned hair growth)
Hair loss or thinning on the head
Metabolism problems
Weight gain, especially belly fat
Infertility
Acne

Unfortunately many women see multiple doctors and spend years looking for answers before they’re diagnosed with PCOS. Even after diagnosis, many women report feeling unsatisfied with their care.

Fortunately you can manage your PCOS naturally with diet and lifestyle strategies. Women who joined The Restore Program were able to lose stubborn weight, get their energy back, clear their skin, and regulate their periods.

Katie, who struggled with PCOS for over ten years, lost weight, experienced a huge energy boost, reversed her fatty liver, and got pregnant thanks to the program!

How Carbs Impact PCOS: Insulin Resistance

About two-thirds of women with PCOS have insulin resistance and metabolic dysfunction. Elevated insulin levels in the body trigger the production of androgens, which speeds up the progression of PCOS.

Insulin’s job is to pick up glucose (sugar our body uses for fuel) and drive it into cells where it can be used as energy. Insulin resistance occurs when too much glucose has been circulating for too long and the cells become numb to insulin and stop responding.

If there is more glucose than the cells need for energy, it is stored as fat. Those extra fat cells produce more androgens. It’s easy to see how PCOS can quickly spin out of control.

To simplify: eating too many quick-burn carbs can cause insulin resistance and insulin resistance can lead to PCOS, make PCOS worse, and make PCOS remission virtually impossible.

But don’t panic! You can and should eat carbs. You just need to eat the right carbs the right way.

What are Carbs and What Foods are They In?

What Are Carbs?

Carbs are fibers, starches, and sugars found in a variety of foods that the body uses for fuel. Once they’re in the body they’re converted to glucose, which is also referred to as “blood sugar”.

Many women fear carbs will make them fat, but that’s not true.

Carbs have many essential functions, including:

Providing the main energy source for the brain.
Fueling muscles so you can get a great workout in.
Balanced hormone production.
Supporting thyroid health.

Quick-Burn Carbs vs Slow-Burn Carbs

There are two main types of carbs, quick-burn and slow-burn.

Quick-burn carbs are processed and lack fiber so your body burns through them quickly.

Examples of fast-burn carbs include:

Pasta
Bagels
Crackers
Tortillas
Bread
Chips

Slow-burn carbs are less processed and contain more fiber so the body burns through them slower. This provides long-lasting energy and minimizes blood sugar fluctuations.

Examples of slow-burn carbs include:

Whole grains like oats, quinoa, and rice
Beans and lentils
Starchy vegetables like carrots, beets, and potatoes
Winter squash
Fresh fruit

Should You Eat Low Carb for PCOS?

Low-Carb vs Keto

First, what qualifies as a low carb diet?

A low carb diet and the keto diet both restrict carbohydrate intake, but to varying degrees.

Low carb diets include 10-30% of calories from carbs, amounting to about 50-150 grams of carbs per day. The keto diet is very low carb, usually allowing just 50 grams of carbs per day.

People following low carb diets tend to increase their protein intake, while people on keto diets focus on fat intake and keep both carbs and protein low.

Neither diet is necessary for managing PCOS, and can actually lead to more health complications. Eating adequate amounts of carbs is necessary for women’s hormone health.

If someone tells you keto is the answer to your hormone struggles, run!

How Low Carb Diets can Make PCOS Worse

Eating less carbs can help with insulin resistance which can improve PCOS, but going too low can lead to problems.

It’s like goldilocks and the three bears - we want to find the amount of carbs that is “just right”.

Eating too few carbs can be counterproductive for hormone health for a number of reasons:

1. Low Carb is Stressful

Under eating carbs puts extra stress on the adrenals and thyroid. When the body isn’t getting enough carbohydrates for energy, it turns to protein.

This shift in energy production can put extra stress on our adrenal and thyroid glands. Eating the right amount of slow-burn carbs keeps the adrenals and thyroid functioning optimally.

2. Low carb starves your gut microbiome

Prebiotics are the fuel that gut bacteria need to thrive. Most prebiotics come from carb-rich foods like beans, apples, jicama, oats, bananas, and rice. Going low-carb starves the gut of prebiotics and leads to less healthy gut bacteria.

Less healthy gut bacteria increases the risk of hormone imbalances including PCOS.

3. You need carbs for effective workouts

Carbs replenish glycogen, a storage form of energy muscles need to function. Low-carb can make workouts feel harder and impair muscle growth, slowing down the metabolism and negatively impacting hormones.

4. Carbs can curb cravings

Because carbs are the preferred fuel source for the body and brain, low-carb diets can increase sugar cravings when your body is under-fueled.

Eating too few carbs not only contributes to physical sugar cravings, but they’re also known to increase psychological cravings and thoughts or preoccupations with food.

How to Eat Carbs with PCOS

Lower carb is better, but there isn’t a specific number of carbs you need to eat each day. Remember - your carb tolerance is unique to you.

It’s important to consider factors like your degree of insulin resistance, activity level, and how you feel when you eat certain types and amounts of carbs.

If you’re not sure where to start, aim for 30-40 grams of carbs per meal and note how you feel before and after the meal.

30-40 grams of carbs looks like:

½ cup oats with 1/2 cup berries
A medium baked sweet potato
⅔ cup rice
3-4 corn tortillas
1 ½ cups butternut squash

Remember this is just a general starting point - you may need less carbs or more carbs depending on the factors mentioned above.

Avoid Undereating

It can be tempting to undereat because weight gain is a common side effect of PCOS, but undereating is bound to cause more issues in the long run. If you’re cutting back on carbs, make sure you’re eating enough protein and fat to meet your caloric needs.

If you’re trying to lose weight, make sure you’re only in a slight calorie deficit. Extreme calorie deficits result in your body burning muscle instead of fat, which will slow down your metabolism.

Slow-Burn vs Fast-Burn Carbs

Remember, we want to prioritize slow-burn carbs over fast-burn carbs to provide long-term energy and a stable blood sugar response. Slow-burn carbs are wrapped in fiber which supports the detoxification of excess hormones and fueling healthy gut bacteria.

Added Sugars vs Natural Sugars

The liver is SO important for hormone health because of its numerous endocrine functions including hormone production, metabolism and detoxification. Supporting the liver is an essential piece of every woman's gut health and hormone puzzle.

What to eat: Bitter foods like dandelion, radish, arugula, milk thistle, fenugreek seeds, turmeric, cruciferous vegetables, beets, whole eggs, citrus, garlic, berries, cranberries, fatty fish, nuts

Macro Balance

Instead of removing carbs, focus on pairing carbs with protein and healthy fats whether you’re eating them as a meal or a snack. For example, instead of just eating an apple or crackers, try an apple and almond butter or crackers with cheese. Pairing carbs with protein or fat keeps blood sugars stable.

Fiber

Choosing slow-burn carbs naturally increases fiber intake, but double down on fiber wherever you can. Fiber slows the digestion of food, keeping you full for longer and regulating your blood sugar and hormones. Non-starchy vegetables, whole grains, nuts, seeds, and berries are great sources of fiber.

Other Factors that Impact PCOS

Paying attention to the amount and the types of carbs you eat plays a huge role in PCOS remission, but don't make the mistake of only focusing on carbs. Your hard work will go to waste if you ignore your sleep, exercise, inflammation levels, stress levels, and other aspects of your diet.

Sleep

Sleep is an often overlooked component of hormone health and blood sugar regulation. Too little sleep is linked to poor blood sugar control and increased insulin resistance which can make PCOS worse.

Cut back on afternoon caffeine and implement a calming evening routine to get as close as possible to 8 hours of high-quality sleep each night.

Exercise

Exercise enhances insulin sensitivity and promotes a healthy body weight, both of which are contributing factors for PCOS. Doing the right types of exercise helps eliminate excess hormones and normalizes testosterone levels.

I dive into exactly how to exercise for hormone balance and provide a weekly workout framework in my Restore Program !

Inflammation

Chronic inflammation worsens PCOS. Managing inflammation is possible with diet and lifestyle interventions like prioritizing whole, antioxidant-rich, anti-inflammatory foods and reducing exposure to endocrine disruptors.

Stress

Stress plays a role in obesity, metabolic dysfunction, and hormone dysregulation. Managing stress is a non-negotiable for hormone balance and PCOS. Mindfulness practices, low-impact exercise, journaling, therapy, and talking with a trusted friend can all be helpful stress-reducing techniques.

Nutrient-Rich Diet

Eating a diet full of nutrients plays a tremendous role in hormone balance. In fact, I just wrote an entire article on the essential components of a hormone-balancing diet to get you moving (or eating) in the right direction.

Final Thoughts

PCOS is a common hormonal condition that leaves many women with unwanted side effects like weight gain, hair loss, acne, and infertility.

Thankfully, putting PCOS into remission isn't about ditching carbs or going on extreme diets.

The key is choosing the right types of carbs the majority of the time, taking care of your whole self (think sleep, stress, and exercise), and listening to your body.

I know making changes to your daily habits can feel overwhelming, but you don’t have to face it alone.

If you’re ready to put your PCOS into remission, check out my Restore Program . Restore is a step-by-step guide with weekly action plans, Zoom calls with me, recipes, and all my best tips for optimizing diet and lifestyle for hormone harmony.

The Best Diet for Hormone Balance: Everything You Need to Know

Wed, 13 Sep 2023 21:19:26 GMT

A Hormone Balancing Diet: The Key to All-Day Energy, Sustainable Weight Loss, and Low-Key Periods

Balanced hormones are KEY to feeling good in your body.

I've worked with hundreds of women to help them overcome debilitating fatigue, painful periods, acne, bloating, mood swings, unexplainable weight gain, anxiety, and more. Want to know the common denominator? Imbalanced hormones.

Over and over again I saw imbalanced hormones on my clients' labwork, and over and over again women started feeling amazing when we rebalanced those hormones.

This is why I created my Restore Program - to help women take control of their hormones on their terms (naturally!) and feel like themselves again.

The food you eat plays a huge role in hormone balance. In this blog post we're going to dive into powerful ways to use nutrition to nourish your body and start healing your hormones from the inside out.

In this blog post I will cover:

Signs of hormone imbalance
Essential hormone balancing foods
Hormone disrupting foods to avoid
Tips for creating a hormone-balancing meal plan
The link to a 10 day hormone-balancing meal plan
Where to go from here

What are signs of hormone imbalance?

Hormones are cell messengers. These messengers send signals to various parts of the body and tell them what to do and when to do it.

There are over fifty hormones in the human body so a hormone “imbalance” can mean a lot of things. I'm going to walk you through the major hormones and what to watch out for to see if a hormone imbalance is the reason things feel "off" in your body.

There are four major categories of hormones:

Metabolic hormones like insulin
Thyroid hormones
Stress response hormones like cortisol and epinephrine
Sex hormones like estrogen and testosterone.

Oftentimes when someone says “hormone imbalance” they are referring to sex hormones, but in reality hormones from any of these categories can become imbalanced if there is too much or too little in the body.

Some hormonal imbalances are temporary, but many are long-lasting. Conditions caused by hormonal imbalances include insulin resistance, diabetes, thyroid disease, chronic fatigue syndrome, insomnia, endometriosis, PCOS, and amenorrhea (no periods).

Because hormones affect so many parts of the body, the symptoms can be wide ranging.

Symptoms of hormonal imbalance include:

Unexplained weight gain or weight loss
Belly fat
Difficulty building muscle
Difficulty waking up in the morning
All-day fatigue
Afternoon energy slump
Feeling sleepy or sluggish after eating
Feeling "hangry", tired, or lightheaded in between meals
Constipation
Bloating
IBS
Depression
Anxiety
Irritability
Mood swings
Hirsutism (excessive thick, dark hair growth around mouth, chin, neck, chest, tummy, lower back, buttocks, or thighs)
Heavy, painful, and/or long periods
Hot flashes
Night sweats
Irregular periods
Amennorhea (no period)
Low libido/sex drive
Vaginal dryness
Infertility
Headaches
Feeling lightheaded or dizzy when standing
Trouble falling asleep or staying asleep
Dry, coarse skin and hair
Acne
Hair loss or hair thinning
Cold hands/feet
Dark skin in the armpits or neck (acanthosis nigricans)
Skin tags
Extreme thirst
Frequent urination
Salt cravings
Sugar cravings
Muscle or joint pain

It's a long list, I know. And those are just the most common symptoms. If I included every single symptom we would both be here all day!

Essential Hormone Balancing Foods

So what can you do about your hormone imbalances? Fortunately, a lot!

The food we eat has a direct impact on our hormone health and our endocrine system. We have the power to leverage that knowledge to create a diet that supports hormone balance, without crazy restrictions.

Here’s a list of must-have foods to include in your diet for hormone balancing.

Healthy Fats

Fat is key for our hormone health. Fats are literally the building blocks for hormones! Not only that, fat is incredibly helpful for blood sugar stability.

Healthy fats help slow the absorption of carbohydrates, reducing the risk of steep blood sugar spikes. Consuming enough healthy fats is important for blood sugar stability and healthy hormones.

What to eat: Avocado, salmon, barramundi, sardines, whole eggs, walnuts, chia seeds, almonds, sunflower seeds, pumpkin seeds, hemp seeds, olive oil, olives, coconut products, cheese, butter, other whole fat dairy products

Anti-Inflammatory Foods

Inflammation and hormone health have a reciprocal relationship , meaning hormones impact inflammation and inflammation impacts hormones.

Since inflammation can be a hormone-controlled process , stabilizing hormones with your diet can help reduce overall inflammation. This creates a positive feedback cycle that supports healthy hormones.

Prioritizing anti-inflammatory foods is a great way to keep inflammation at bay and thus maintain healthy, balanced hormones.

What to eat: Purple foods (cabbage, beets, berries, radicchio), fatty fish like salmon, turmeric, ginger, olive oil, dark leafy greens, green tea, dark chocolate, tomatoes, citrus, bell peppers

Cruciferous Vegetables

Cruciferous vegetables contain two important phytonutrients, diindolylmethane (DIM) and indole-3-carbinol (IC3). Both support estrogen detox in the liver and the digestive system, meaning they help break down and remove estrogen from the body to avoid recirculation.

Cruciferous vegetables also provide hormone healthy antioxidants and fiber to keep inflammation at bay and support a healthy gut, which benefits our hormone health.

What to eat: Broccoli, cauliflower, brussels sprouts, kale, bok choy, cabbage, radish, watercress, broccoli sprouts

High-Quality Protein

Some hormones are made from fats, while others are made from proteins. Hormones made from proteins are called peptide hormones and include insulin, growth hormone, and ghrelin.

Peptide hormones play a critical role in energy balance, metabolism, appetite, gut health, heart health, and fertility. Consuming adequate dietary protein is important for ensuring healthy peptide hormone production.

In my Restore Program :

I explain the difference between plant-based and animal-based protein sources
I walk you through super easy calculations to make sure you’re getting enough protein on a daily basis
I provide easy, delicious recipes that include all of the recommended protein sources listed below

What to eat: Grass-fed and finished beef, pasture raised chicken and turkey, wild game, salmon, barramundi, eggs, and full-fat dairy

Prebiotics

Most people are familiar with probiotics, but prebiotics are often overlooked.

Probiotics are the live bacteria found in fermented foods like yogurt and miso that add to the healthy bacterial population in the gut. Prebiotics are the fibers found in fruits, vegetables and whole grains that provide the fuel healthy bacteria consume to support a thriving gut microbiome. And a healthy gut microbiome is key to healthy hormones.

What to eat: Chickpeas, onions, asparagus, leeks, jicama, bananas, garlic, jerusalem artichoke, dandelion root, chicory root

Slow-Burn Carbs

Complex or high-fiber carbs provide a slow-release energy source and support healthy adrenal and thyroid function.

Low-carb diets have become popular in the last few years and although they are appropriate in some cases, they have been shown to stress the adrenals and so many women are already experiencing adrenal dysfunction.

I’ve worked with hundreds of women that experienced improved energy levels, more mental clarity, better sleep, and boosted metabolism from increasing their carb intake!

If you don’t eat enough carbs, your body turns to protein for energy production in a process that requires the stress hormone cortisol. The need for cortisol to generate glucose puts more stress on the adrenals as well as the thyroid.

Eating enough slow-burn carbs provides adequate energy to keep the adrenals and thyroid functioning optimally.

Eating too many carbs can cause blood sugar imbalances and hormone imbalances, so it’s critical to hit the carb sweet spot (if you need help with this, highly recommend my Restore Program ) and pair carbs with healthy fats, protein, and fiber.

What to eat: Sweet potatoes, potatoes, quinoa, butternut squash, spaghetti squash, beans, lentils, berries, pears, apples, citrus, melon, whole grains and whole grain breads, pastas, and crackers.

Liver Supporting Foods

What to eat: Bitter foods like dandelion, radish, arugula, milk thistle, fenugreek seeds, turmeric, cruciferous vegetables, beets, whole eggs, citrus, garlic, berries, cranberries, fatty fish, nuts

Start Small

That may seem like a long list of essential foods for hormone balance, but there’s a lot of overlap between the supporting foods.

Read through the “what to eat” lists and I’m sure you’ll find at least a few foods you already enjoy. Double down on those and aim to add one new food to your grocery list this week.

Want an easy jump-start? Check out my Ten Day Reset , which includes a ten day hormone-balancing meal plan, grocery list, and meal prep guide to take all of the guesswork out of rebalancing your hormones naturally.

Hormone Disrupting Foods

Including the hormone-supporting foods above is incredibly helpful for hormone balance, but minimizing these four hormone-disrupting foods is just as important.

Note: Trying to avoid these 100% of the time can be incredibly stressful, and that stress alone can disrupt your hormone balance. Instead of aiming for perfection, focus on reducing them most of the time, and allow yourself to fully enjoy the moments when you do indulge.

Added Sugars

Because imbalanced blood sugars can result in hormone imbalances, reducing added sugars is an important part of a hormone-friendly diet.

Added sugars are commonly found in candy, cookies, cakes, ice cream and other desserts, soda, sports drinks, sweet tea, coffee drinks, and breakfast cereals.

Eating too much sugar results in insulin spikes which lowers sex hormone binding globulin (SHBG). SHBG’s job is to bind excess estrogen and testosterone and excrete them. So when SHBG is low, these hormones can become elevated.

Insulin also increases testosterone in women, promotes chronic inflammation, and hijacks the body's hunger/fullness system aka you accidentally overeat more food than your body actually needs.

Watch out for hidden sugars in processed foods that may seem healthy like nutrition bars, sauces, granola, nut butters, kombucha, salad dressings, and yogurts. Make it a habit to flip over packages and read the nutrition and ingredient label.

Unfortunately there are over fifty different names for sugar so familiarize yourself with the sneaky names too, so you know what to look for.

Fast-Burn Carbs

Similar to added sugars, fast-burn carbs contribute to insulin spikes and hormone imbalances.

Minimizing or eliminating fast-burn carbs like white bread and pasta, crackers, certain types of chips, cookies, and sugary beverages is a good place to start.

Replace these with the slow-burn carbs I told you about earlier!

Processed Foods

Processed foods like hot dogs, chicken nuggets, pizza, soda, french fries, and desserts (especially from fast food restaurants) often contain artificial flavors, preservatives, colorings, and added sugars and tend to be missing healthy fats, protein and fiber.

Processed foods are a perfect storm for hormone imbalances because they negatively impact blood sugar and gut health, they increase inflammation, and they contain large amounts of hormone-disrupting chemicals like phthalates and other "plasticizers".

Consuming too many processed foods also leaves less room in the diet for nutritious foods and may rob your body of key hormone-balancing nutrients.

Alcohol

Alcohol consumption disrupts the communication between the nervous, endocrine, and immune systems, leading to hormonal disturbances that impact the entire body.

One of the best things you can do for your overall health is to reduce the amount of alcohol you drink. The jury is out - no level of alcohol is safe or beneficial for our health.

These days, there are tons of nonalcoholic options available or fun mocktail recipes if you want a replacement.

Creating a Hormone Balancing Meal Plan

Now that you know what foods to prioritize and what foods to avoid for hormone balance, here are some additional considerations for your hormone balancing meal plan.

Blood Sugar Stability

Blood sugar is produced when we break down any carbohydrate into glucose, our body's preferred energy source. It impacts how hungry and energized we feel, hormone stability, mood, weight loss, and so much more.

The key to blood sugar stability is not eliminating carbs, but learning how to make better carb choices and pairing them with healthy fats, proteins, and adequate fiber to keep blood sugar balanced (not too high and not too low).

Whole Foods

Whole foods are foods that have not been modified and are in their original form (i.e. a sweet potato vs a sweet potato chip).

Focusing on whole, unprocessed foods is a great way to ensure blood sugar stability and adequate macro/micronutrient consumption, all of which are components of a hormone-supportive diet.

An easy way to make sure you fill your grocery cart with whole foods is to shop the perimeter of the store. The aisles in the middle of the store are packed with packaged foods, while the perimeter holds all the essential whole foods you need for a hormone balancing diet.

Variety

Eating a variety of foods supports a diverse gut microbiome, adequate micronutrient intake and antioxidant intake and, ultimately, healthy hormones. Aim to add one new food or a food you rarely eat to your grocery list each week. Herbs and spices count!

Sustainability

Last, but certainly not least, is sustainability. The healthiest meal plan is the one you can (and want) to stick to. Avoid making huge changes that feel restrictive or unrealistic.

Instead, start with a few small tweaks and add more when you’re feeling confident. Think about whether the changes you make are things you can see yourself doing forever. If not, how can you modify them to feel more relevant and realistic to your unique needs and lifestyle?

10 Day Hormone Balancing Meal Plan

Want a 10 day hormone balancing meal plan that takes out all the guesswork?

This 10-day plan is packed with simple, nourishing recipes designed to stabilize blood sugar, reduce inflammation, and boost energy. Whether you're new to hormone health or looking to fine-tune your diet, this guide has you covered.

Click here to get instant access.

A Hormone Balancing Diet: Let's Recap

Phew, that was a lot of information! Here’s a recap of the fundamental takeaways:

Hormone health is essential to your overall health and wellbeing. Your hormones control your mood, energy, inflammation, weight, sleep, skin, and more.
A hormone balancing diet includes healthy fats, anti-inflammatory foods, cruciferous vegetables, high quality proteins, prebiotics, slow-burn carbs, and foods that support your liver health.
Hormone-disrupting foods include added sugars, fast-burn carbs, processed foods, and alcohol.
Food can be used for natural hormone balance by prioritizing blood sugar stability, whole foods, variety, and sustainability.

Looking for More Hormone Balancing Support?

If these changes feel overwhelming and you want more guidance and support to balance your hormones, check out my Restore Program .

This is my most popular program where I walk you through all the hormone-balancing essentials one sustainable step at a time.

You also get access to monthly Zoom calls with me, helpful handouts, weekly checklists to keep you motivated and on track, and over 75 hormone-balancing recipes to get you well on your way to hormonal harmony.

Root Causes of Estrogen Dominance and How to Heal Naturally

Wed, 30 Aug 2023 18:26:45 GMT

In my last blog I covered the top signs and symptoms of estrogen dominance. If you read that article and think estrogen dominance may be to blame for your belly fat, fatigue, irregular periods, PMS, or sugar cravings, reading this article is a great next step.

In this article, we’ll cover:

Causes of estrogen dominance
How to naturally heal estrogen dominance with your diet
How to naturally heal estrogen dominance with your lifestyle
Testing for estrogen dominance

Causes of Estrogen Dominance

Diet

The food you eat plays a crucial role in maintaining balanced estrogen levels because the food we eat influences both estrogen production and estrogen removal from the body.

The food you eat can contribute to excess estrogen production because blood sugar imbalances and insulin resistance are common root causes of unwanted weight gain. If you eat foods that don't balance your blood sugars, your body will pump out insulin and it will signal your body to store the food as fat.

Fat cells make and store estrogen, so having excess fat on your body can lead to estrogen dominance. A great first step to rebalancing your blood sugar is by eating a hormone-friendly breakfast .

Another common cause of estrogen dominance is chronic constipation. After estrogen goes through a detoxification process, it is removed from the body when we go #2. If you’re not going to the bathroom at least once per day, estrogen is removed from the body too slowly and it builds up over time.

Soy and Estrogen Dominance

Phytoestrogens are plant estrogens that come from foods like legumes, soy, and flaxseeds.

Soy has received a lot of media attention as a food to avoid for healthy hormones because of these phytoestrogens.

What these articles fail to mention is that the research studies they are referring to are animal studies with mice and the mice are eating way more soy than a human would.

Although soy is estrogen-like, it isn’t actually estrogen. Soy can have both mild estrogenic effects and anti-estrogenic effects on a woman’s body.

Mild Estrogenic Effect: Phytoestrogens in soy can act like a weak form of estrogen in the body. They may mimic some of estrogen's effects, although much less strongly than the estrogen your body makes. This could potentially be helpful for women going through menopause, as it might help ease some of the symptoms associated with declining estrogen levels like hot flashes and bone density loss.

Anti-Estrogenic Effect: On the other hand, the phytoestrogens in soy can also compete with the body's natural estrogen and block estrogen receptors. This means that in some cases soy might actually reduce the overall impact of estrogen in the body, which could be beneficial in conditions where excessive estrogen might be a concern, like certain types of breast cancer.

The effects of soy on estrogen levels can vary from person to person and depend on factors such as the amount of soy consumed, an individual's hormonal balance, and their overall health.

Overall, moderate consumption of soy appears to have a balanced effect on estrogen levels and soy is generally considered safe for most women.

When selecting a soy product, it is important to look for organic/non-GMO soy and minimize highly processed soy from foods like fake meats, protein bars or packaged foods that contain modified soy protein.

Hormone-balancing soy options include edamame, tofu, tempeh, and miso.

Endocrine Disruptors

Endocrine disruptors or “hormone disruptors” are chemicals that can mimic the action of our natural hormones, block our natural hormones, and/or change how our endocrine system usually works.

This can prevent hormones in our body from working like they're supposed to.

In women these chemicals can disrupt hormone levels, menstrual cycles, fertility and pregnancy, and they can even increase the risk of reproductive organ cancers like ovarian cancer, cervical cancer, and uterine cancer.

Hormone disruptors are found in plastics, personal care products (lotion, hair products, makeup, etc.), and synthetic pesticides sprayed on non-organic food.

Many of the products we use on our skin and hair contain harmful endocrine disruptors and can influence estrogen balance. Look for products free of parabens, triclosan, PFAS, phthalates, etc.

Stress

When stress levels are high and our body is making a lot of cortisol, it signals to the brain “we’re not safe enough to get pregnant this month”.

The brain responds by sending out signals to slow down the two hormones that encourage estrogen and progesterone production, FSH and LH.

This either causes your body to shut down the production of progesterone or shut down the production of both estrogen and progesterone. If it only shuts down progesterone, you can become very estrogen dominant.

High stress levels can also increase inflammation which affects estrogen receptors, leading to estrogen dominance. I’m sure it’s easy to see how stress alone can have a huge impact on your estrogen balance.

It’s important to remember stress can come in many different forms.

Your body can feel stressed from physical stressors like skipping breakfast , under-eating, over-exercising, inflammatory foods, or not getting enough sleep, just as much as it can feel stressed from a job, a rocky relationship, finances, or the loss of a loved one.

How to Heal Estrogen Dominance Naturally

If you are struggling with estrogen dominance, you don't have to be. There are so many ways you can heal estrogen dominance naturally. In my Restore Program I guide women, step-by-step, through how to rebalance all of their hormones and feel amazing. I'm going to share some free tips here to get you started!

Eat Your Way to Healthy Hormones

There are countless ways to use your diet to improve estrogen dominance. I go into detail in this blog post , but I'll give you a few highlights here!

Effective ways to

Cut back on sugar/fast-burn carbs
Get more fiber
Include cruciferous vegetables
Eat liver-supporting foods

Cut back on sugar/fast-burn carbs

Cutting back on sugar and fast-burn carbs helps keep blood sugars stable and reduces inflammation throughout the entire body.

Sugar can be found in foods like candy, desserts, ice cream, and soda, but watch out for sneaky sources too. Swap fast-burn carbs like white bread for slow-burn carbs like sweet potatoes and quinoa.

Get more fiber

Research estimates 95% of Americans don't get enough fiber.

Include fruits and vegetables on the reg, but also don't forget about other fiber-packed foods like nuts, seeds, beans, whole grains, and avocados.

This chia seed pudding is a delicious, easy way to boost your fiber intake and also get in some anti-inflammatory omega-3 fats.

Include cruciferous vegetables

Cruciferous vegetables contain phytonutrients DIM (diindolylmethane) and IC3 (indole-3-carbinol) which support estrogen detoxification in the liver as well as the gut.

DIM and IC3 help break down and remove estrogen from the body on a regular basis to improve estrogen dominance, and they can also help prevent estrogen dominance once you get your levels balanced.

Eat liver-supporting foods

Our liver where we metabolize extra estrogen so it can be removed from the body.

Liver-supporting foods include bitter foods like dandelion, radish, arugula, milk thistle, fenugreek, turmeric, beets, eggs, garlic, cranberries, and fatty fish like salmon.

Make Small Lifestyle Shifts

Instead of trying to make ten changes to your lifestyle all at once, focus on one small shift at a time. Once you feel like a shift is your new normal and doesn't require much effort to maintain, add in the next shift. This sets you up for long-term success.

Some powerful lifestyle changes to consider:

Reduce your alcohol intake
Swap hormone-disrupting products for non-toxic options
Improve your sleep quality, and get enough
Manage your stress levels

Reduce your alcohol intake

Reducing your alcohol consumption will directly improve your liver health and support estrogen detoxification. Estrogen levels tend to be higher in women who drink alcohol than in non-drinkers. Even one drink per day can create an unwanted increase in estrogen levels!

Wondering if your glass of organic red wine is full of heart-healthy antioxidants? Research now concludes no level of alcohol is helpful for our health.

Swap hormone-disrupting products for non-toxic options

Start paying attention to the products you use, from the lotion you slather onto your skin to the air freshener in your car. Those chemicals are absorbed into your body, whether its from putting them on your skin or breathing them in, and the effects are scary.

Swapping these hormone-disrupting chemicals for non-toxic options will not only help with symptoms of estrogen dominance, but it will also reduce your risk of estrogen-dependent cancers like breast cancer.

Avoid plastics, hormone-disrupting personal care products, and lean on the Clean Fifteen and Dirty Dozen to make decisions about what types of produce to prioritize buying organic.

Improve your sleep quality, and get enough

Sleep is critical for hormone balance, including estrogen balance. Six hours of sleep and an extra cup of coffee won't cut it.

Make sure you're getting enough sleep, and optimize your sleep quality by paying attention to your morning and evening routines, lowering the temperature at night, and cutting back on evening screen time.

Manage your stress levels

Manage stress to keep cortisol, estrogen and progesterone at healthy levels.

Walking, journaling, yoga, or mindfulness practices can all help reduce stress, but it’s most important that you find something that works for you. The best stress-management techniques are the ones you're going to stick with!

Move Your Body

Exercise is great for eliminating endocrine disruptors via sweat, supporting overall estrogen detoxification, and burning excess estrogen-producing fat cells. Prioritize strength-based exercise to build lean muscle and support metabolism, and don't be afraid to get sweaty.

Push yourself, but be careful not to overdo it since overexercising can increase cortisol and estrogen levels.

Walking is a wildly underrated exercise that I recommend to women all the time because of its wide-ranging benefits like more balanced hormones, improved gut health, higher-quality sleep, and better mental health.

Testing

Testing can be an awesome tool for determining the root cause of a hormonal imbalance.

The DUTCH test is the gold standard for hormone testing. The DUTCH test measures all your sex hormones as well as hormone metabolites, and other helpful markers that can show us an inside look at nutrient levels, stress levels, and detoxification.

There are also other tests that offer clues about your hormone health:

A hormone panel through bloodwork
A liver panel and/or stool test to assess estrogen elimination
A thyroid panel to assess for hypothyroidism which is commonly caused by estrogen dominance (hypothyroidism can also cause constipation, creating a never-ending cycle of low thyroid and estrogen dominance)
A comprehensive metabolic panel, HbA1c level, and fasting insulin level to assess blood sugar control

Need more support?

If you’re struggling with symptoms of estrogen dominance and feeling overwhelmed, the Restore Program is the perfect solution.

In the Restore Program I walk you through all the hormone-balancing essentials including cellular hydration, the ins and outs of non-toxic products, how to build a hormone-balancing plate, stress reducing techniques that only take five minutes, and more.

Plus, you get access to live calls with me every single month, helpful resources and handouts you get to keep forever, and over 65 hormone-balancing recipes to get you well on your way to hormonal harmony.

Want to test your hormone levels to get a look inside of your body and take your health to the next level?

After completing the Restore Program you are eligible to apply to work with us one-on-one for comprehensive testing and a customized plan made just for you. We specialize in hormone balance and would love the chance to be a part of your journey to healing.

You Have the Power

Knowledge is power! Understanding your hormones is the first step to taking control over your body and starting down the path to naturally restoring your hormone balance.

Your body is always sending you clues about what’s going on behind the scenes. Tune into how you feel to begin understanding how your hormones fluctuate, and pay attention to whether any of your symptoms point to estrogen dominance.

You don’t have to be alone on this journey, and with the right knowledge and tools I’m confident you can navigate the challenges of estrogen dominance, bring your body back into balance, and pave the way for a healthier, happier you.

Fatigue, Belly Fat, and Other Signs of Estrogen Dominance

Tue, 29 Aug 2023 17:34:28 GMT

Estrogen Dominance

If you struggle with weight gain, irregular periods, PMS, fatigue, acne, or sugar cravings... estrogen dominance could be to blame.

Estrogen dominance is one of the most common hormonal imbalances for women, but it often goes undetected for years and sometimes goes undiagnosed for a lifetime.

In this article, we’ll cover:

What is estrogen and why does it matter?
Normal estrogen vs. estrogen dominance
Symptoms of estrogen dominance
Effects of estrogen dominance on reproduction, skin, hair, weight, and gut health.
What to do next!

The Role of Estrogen Dominance

Estrogen is a group of sex hormones most commonly associated with female reproduction.

The three types of estrogen include:

Estrone (E1)- the predominant estrogen after menopause that is produced in fat cells.
Estradiol (E2)- the predominant estrogen during reproductive years.
Estriol (E3)- the predominant estrogen during pregnancy.

Estrogen plays a critical role in growth and development, puberty, menstruation, fertility, pregnancy and menopause, but it also has non-reproductive functions. In both men and women, estrogen is responsible for regulating processes that impact the heart, bones and central nervous system including:

Cholesterol levels
Blood sugar stability
Bone mass
Muscle mass
Circulation and blood flow
Brain health and cognition

Estrogen Balance vs Estrogen Dominance

Estrogen’s counterpart is a hormone called progesterone.

Progesterone opposes estrogen. This means when progesterone is high, estrogen is typically low. When estrogen is high, progesterone is typically low.

Imagine a see-saw on a playground! We need healthy levels of each hormone to keep the other in check.

Progesterone is often called the ‘pregnancy hormone’ because its main function is to prepare the uterus for a fertilized egg.

If an egg is implanted, progesterone increases to support a healthy pregnancy. If an egg doesn’t implant, the endometrium (lining of the uterus) is shed aka you have a period.

When normal levels of estrogen and progesterone are present you are able to have a regular, less painful period as well as a stable mood.

When estrogen becomes “dominant” it throws things out of balance and can lead to uncomfortable symptoms (we'll get to those in just a second).

The most common scenarios causing estrogen dominance are:

Elevated estrogen, normal or low progesterone
Normal estrogen, low progesterone
Low estrogen, lower progesterone (less common but still results in estrogen dominance)

Estrogen Dominance Signs and Symptoms

Signs you may be struggling with estrogen dominance include:

Irregular menstrual cycles
Mood swings and emotional fluctuations
Breast tenderness and swelling
Fatigue
Sugar cravings
Weight gain, especially around the hips and thighs
Increased belly fat
Migraines
Acne
Hair loss/hair thinning
Frequent vaginal infections
Depression, anxiety, irritability
Low libido
Vaginal dryness
Uterine fibroids and polyps
Difficulty sleeping

You may have just a symptom or two from this list, or a ton of these symptoms may hit close to home for you.

Effects of Estrogen Dominance

Now that we've covered the possible signs and symptoms of estrogen dominance, let's do a deep dive into the effects estrogen dominance can have on the body.

Infertility

Estrogen dominance is a common cause of infertility because of its impact on ovulation. Elevated estrogen can lead to an “anovulatory cycle”, meaning you have your period but you aren’t ovulating. If you don’t ovulate, it’s impossible to get pregnant.

Other conditions that impact ovulation like polycystic ovary syndrome (PCOS) and endometriosis are associated with estrogen dominance and can cause infertility as well.

Estrogen dominance can cause infertility in a number of other ways including luteal phase defect, changes in cervical mucus, impaired implantation, and increased miscarriage risk.

If you want to learn about the connection between estrogen dominance and infertility in more detail comment below and I can write a whole blog post on this.

Uterine Fibroids and Polyps

Uterine fibroids and polyps are non-cancerous growths in the uterus. Fibroids are made of smooth muscle while polyps are made of endometrial tissue (the thin tissue that lines the uterus). Both fibroids and polyps are linked to estrogen dominance.

Symptoms of both fibroids and polyps include pelvic pressure, constipation, dull aching pain in the abdomen and/or lower back, pain or discomfort during sex, irregular periods, heavy periods, periods that last longer than a week, and infertility.

PMS

Elevated estrogen and/or low progesterone can make premenstrual syndrome (PMS) symptoms worse. Irritability and breast swelling or tenderness the week before your period are common signs of elevated estrogen.

Estrogen dominance can also cause other annoying PMS symptoms like headaches/migraines, fluid retention and bloating, a raging appetite, sugar cravings, and fatigue.

Acne

Healthy levels of estrogen are great for skin health. Estrogen boosts collagen, thickens the skin, and improves elasticity.

However, if the body isn’t eliminating enough estrogen, it can cause acne due to increased skin inflammation and overproduction of oil in the sebaceous glands. Breakouts along the chin and jawline are most often associated with hormonal imbalances.

If you’re breaking out during ovulation (around 2 weeks before your period), it’s likely due to high estrogen.

Hair Loss/Hair Thinning

Estrogen dominance can be a driver of hair thinning or hair loss in women. Estrogen dominance can negatively affect both the hair growth cycle and hair follicle activity.

If your estrogen dominance is partly due to low progesterone this can make hair loss and hair thinning even worse because progesterone helps protect hair follicles from thinning.

If you're losing a little hair here and there in your brush or in the shower, no need to worry. But if hair is coming out in clumps or you're noticing your hair is thinner than it used to be, it's important to dig into why.

Weight Gain

Estrogen in healthy amounts is great for weight maintenance because of its positive effect on muscle mass, bone health, and insulin sensitivity. But when estrogen gets too high it takes on a new relationship with fat.

Estrogen is produced by fat tissue, and estrogen also signals the body to store fat. This is part of our body’s natural design and it’s great when we have a healthy amount of fat because it improves our fertility!

But when estrogen is too high there is too much signaling for fat storage and the fat cells continue to produce estrogen. This makes it easier to put on fat and harder to burn fat.

Estrogen dominance is especially notorious for weight gain in the midsection , aka belly fat, as well as weight gain in the hips and thighs.

Digestive Discomfort

Imbalanced hormones often lead to an imbalanced gut (and vice versa).

Estrogen is heavily influenced by the gut because of something called the estrobolome. The estrobolome is a set of gut bacteria responsible for metabolizing estrogen.

When the estrobolome is out of whack, estrogen may not be removed from the body effectively and estrogen dominance is likely to occur.

Studies show that 73% of women report at least one digestive symptom during PMS leading up to their period, and about 67% report at least one symptom during their period. Diarrhea, abdominal pain, and bloating are the most common.

Estrogen acts as a fluid-retaining hormone while progesterone is a natural diuretic. This is why estrogen dominance can lead to water retention and uncomfortable bloating, especially right before your period when estrogen peaks.

What next?

If you’re struggling with symptoms of estrogen dominance, read my next blog post where I share the root causes of estrogen dominance and teach you how to naturally heal estrogen dominance with food and sustainable lifestyle changes.

Balanced Hormones: The Key to Anxiety Relief

Fri, 21 Jul 2023 16:45:20 GMT

Can Hormonal Imbalance Cause Anxiety?

Frustrated by your anxiety?

Are you hopeful you can find natural solutions to your anxiety before resorting to medications?

I'm here to help!

In this comprehensive article I’m going to share why hormones are probably a big reason (and possibly the only reason) you are experiencing anxiety. I will explain the most common anxiety-causing hormone imbalance types, why these hormone imbalances occur, and natural strategies for hormone rebalancing and anxiety relief.

Signs of Anxiety

Not sure if you have anxiety?

Common signs and symptoms of anxiety include:

A sense of dread
Feeling nervous or restless
Feeling of being out of control
Avoidance/procrastination
Getting tired easily
Fast or irregular heartbeat
Quick breathing
Tight feeling in your chest
Sweating more than normal
Difficulty taking deep breaths/shortness of breath
Knotted/upset stomach
Muscle aches/tension
Headaches
Trouble concentrating
Difficulty falling asleep or staying asleep
Panic attacks

If a lot of these signs and symptoms are hitting home, anxiety may be to blame.

And if you struggle with anxiety, you’re not alone. 6.8 million Americans suffer from the debilitating effects of anxiety, and women are twice as likely as men to suffer.

Understanding Hormones

So what do hormones have to do with your anxiety?

Let’s start with what hormones are. Hormones are chemical messengers that travel throughout the body to different organs and tissues to tell them what to do and when to do it.

A hormone imbalance occurs when there is too much or too little of these chemical messengers. Hormone imbalances of many kinds can contribute to the awful experience of anxiety and all of the symptoms you read above.

Which Hormones Cause Anxiety?

There are over fifty hormones in the body, but we’re going to focus on the hormones that have the biggest impact on anxiety in this blog post.

Imbalances in the following hormones can play a big role in anxiety:

Sex hormones: Estrogen, progesterone, and testosterone
Cortisol
Blood sugar hormones
Thyroid hormones

Understanding how these hormones impact anxiety, and rebalancing these hormones naturally with diet and lifestyle may be the key to helping you reclaim control over your mental health.

Estrogen and Anxiety

Estrogen levels fluctuate throughout a menstrual cycle, dropping about one week before a woman’s period and remaining fairly low until 4-5 days after her period starts. Studies have found that low mood and anxiety might worsen during this natural drop in estrogen, but keep in mind these fluctuations should be mild and not severe.

Estrogen levels also dramatically decrease during m enopause , and it is very common for both perimenopausal and postmenopausal women to struggle with anxiety even if they have never struggled with anxiety before.

Other common causes of low estrogen to be mindful of are:

Anovulatory cycles
Age (perimenopause/menopause)
All forms of birth control
Ovarian failure
Under eating
Over exercising
Low cholesterol
High stress levels
Inflammation
Uncontrolled blood sugars
Vitamin/mineral deficiencies
Poor sleep quality/not getting enough sleep
Thyroid issues (both hypothyroidism and hyperthyroidism)
PCOS
Decreased blood flow to ovaries
Opioid use

Progesterone and Anxiety

Progesterone is a sex hormone known for boosting mood, creating a sense of calm, and decreasing anxiety. Healthy levels of progesterone are key for keeping anxiety away because progesterone stimulates GABA , a “feel good” hormone.

Low progesterone levels can be caused by:

anovulatory cycles
Age (perimenopause/menopause)
all forms of birth control
Ovarian failure
Undereating
over exercising
low cholesterol
high stress levels
Inflammation
uncontrolled blood sugars
vitamin/mineral deficiencies
Poor sleep
Low thyroid function
PCOS
decreased blood flow to ovaries
NSAID use - Advil, Motrin, ibuprofen, etc.

Research studies show that progesterone has just as strong an effect as anti-anxiety medications!

Testosterone and Anxiety

Testosterone is a sex hormone that both men and women make. Women make it in much smaller amounts than men, but it is still just as important to women feeling their best.

Low testosterone levels can be caused by:

Anovulatory cycles
Age (perimenopause/menopause)
oral birth control
Ovarian failure
Mitochondrial dysfunction
Head trauma/traumatic brain injury
Alcohol
Under eating
over exercising
high stress levels
Inflammation
uncontrolled blood sugars
vitamin/mineral deficiencies
Poor sleep quality/not getting enough sleep
Low thyroid function

Noticing some overlap? Almost all of the causes of low estrogen can also cause low progesterone and low testosterone!

Low testosterone not only causes anxiety , but it can also contribute to other symptoms like low sex drive, low energy , thinning hair, irregular periods, infertility, lack of muscle tone, weight gain, and depression which can easily make you feel even more anxious.

Cortisol and Anxiety

Cortisol is commonly known as the “ stress hormone ”. It is made in the adrenal glands, and we actually need cortisol to function! Healthy cortisol levels help us feel awake and alert, prevent our blood pressure from dropping too low, lower inflammation throughout the body, and more.

The problem with cortisol is when we make too much for too long. Cortisol is released when we feel stressed from circumstances like work deadlines, relationship troubles, or moving. But cortisol is released for other reasons!

Common causes of high cortisol

skipping breakfast
under eating
over exercising
All forms of birth control
chronic inflammation
Poor sleep quality/not getting enough sleep
high caffeine intake
uncontrolled blood sugars
vitamin/mineral deficiencies
Lack of stress management

Cortisol should be released in short bursts to help us combat stressors that pop up from time to time. But if you’re drinking coffee for breakfast, you’re riding a blood sugar roller coaster, or you’re eating inflammatory foods that are low in vitamins and minerals, cortisol will be pumped out at a fast pace and cause anxiety .

Blood Sugar Hormones and Anxiety

Our body uses glucose (a form of sugar) for fuel, and glucose is carried to cells all over our body through the bloodstream. This is where the term “blood sugar” comes from!

We don’t want our blood sugars to get too high or too low. Swinging back and forth from high to low blood sugars, aka a “blood sugar roller coaster” increases anxiety .

Common reasons for a blood sugar roller coaster include:

High sugar intake
Undereating/skipping meals
Fast eating speed
Eating carbs without enough fat, protein and fiber
Drinking alcohol
Both underexercise and overexercise
Poor sleep quality/not getting enough sleep
vitamin/mineral deficiencies
High stress levels

Stabilizing your blood sugars creates stability in other hormones, including stability in feel-good hormones which keeps your anxiety at bay.

Thyroid Hormones and Anxiety

Thyroid disease affects an estimated 20 million Americans, and 90% are women! Experts estimate one in eight women will develop a thyroid disorder during her lifetime, and up to 60% of those women are actually unaware they have a thyroid disorder.

So many women struggling with brain fog, weight gain, and anxiety are dismissed by their doctors. Instead of checking thyroid function, the doctor will oftentimes prescribe an antidepressant or anti-anxiety medication and send them out the door.

Our thyroid is a butterfly-shaped gland in your neck and it regulates hormones that affect every cell, tissue, and organ in the body. If your thyroid hormones are too high or too low your whole body, including your brain, will suffer.

Hypothyroidism is when the thyroid doesn’t make enough thyroid hormones. Hyperthyroidism is when the thyroid makes too many thyroid hormones. Interestingly, both hypothyroidism and hyperthyroidism can cause anxiety.

Hypothyroidism/low thyroid function is much more common than hyperthyroidism/high thyroid function.

Common causes of hypothyroidism include:

Postpartum
Hashimoto’s (an autoimmune condition)
All forms of birth control
Undereating
Over exercising
Too little exercise
high stress levels
Inflammation
Uncontrolled blood sugars
Vitamin/mineral deficiencies
Unhealthy gut
Unhealthy liver
Toxin/hormone disruptor exposure

Natural Remedies for Hormone Balance and Anxiety Relief

Thankfully there are natural solutions to rebalancing all four categories of hormones. These are three strategies I recommend to support hormone balance and reduce your anxiety symptoms.

I am sharing a few actionable steps you can take for each strategy, and you can find even more strategies, actionable steps, and guidance in my Restore Program.

Improve your sleep quality

Scale back on screen time (TV, computer, tablet, and phone all count) for at least an hour before bed.
Adjust your caffeine intake and the timing so you can enjoy a caffeine boost without it impacting your sleep.
Turn down the temperature to lower your core body temperature.

Exercise the right way

If you’re not exercising, start. Exercise supports the production and regulation of every hormone in your body.
Consider scaling back on high intensity exercise, which can put a lot of stress on the adrenals and wreak havoc on your hormones.
Consider my Restore Program, where I share lots of guidance on the different types of exercise, what to prioritize, what to ditch, and my thoughts on pre-workout, protein powder, and creatine.

Reduce your sugar intake

Start reading nutrition labels - sugar is hidden in surprising places! Even health foods like salad dressings, yogurt, and green juices often contain loads of sugar.
Eat fresh fruit to satisfy your sweet tooth. Fruit doesn’t spike blood sugars like added sugars do, especially if you pair fruit with fat and protein.
Read my blog where I share lots of tips and tricks for reducing your sugar intake.

There are a lot of other lifestyle changes to manage hormone-related anxiety that are incredibly helpful.

These changes include reducing alcohol intake, eating balanced meals and snacks, an anti-inflammatory diet full of vitamins and minerals, hormone balancing supplements, and using stress management techniques like yoga, meditation, and breathing exercises.

I know making changes to your lifestyle can be challenging, especially when you’re battling anxiety. Start small, focus on consistency over perfection, and keep building on your healthy habits over time.

Hormonal Anxiety - Let's Recap

That may have been a lot to take in! Let’s recap some highlights:

Not sure if you have anxiety? If you feel nervous or restless and can’t figure out why, it might be anxiety. If you experience a fast heartbeat, quick breathing, chest tightness, excessive sweating, upset stomach, or muscle tension, anxiety may be to blame.
Our hormones play a huge role in anxiety. The four categories of hormones to focus on rebalancing are sex hormones (estrogen, progesterone, and testosterone), cortisol, blood sugar hormones, and thyroid hormones
These four categories of hormone imbalance share a lot of the same root causes including under eating, over exercising, inflammation, poor sleep, uncontrolled blood sugars, and birth control.
There are natural solutions to rebalancing your hormones and reducing your anxiety. Improving your sleep quality, exercising the right way, and reducing your sugar intake are a good starting point, but there are many other solutions you can try.

Anxiety can be crippling, and my heart goes out to everyone struggling with it. Humans aren’t designed to have anxiety, and thankfully there are natural solutions to address your mental health. I used to struggle with both anxiety and depression (along with a long list of other health issues) and now I can confidently say I feel the best I’ve felt in over fifteen years.

Hormone Balance - What Next?

Maybe this blog post made you realize your hormones need some TLC, but you don't know where to start. I have three great resources to get you started!

Hormone imbalance quiz - This free quiz pinpoints imbalances in your hormones and identifies your hormone imbalance type (I'll send you an email with free tips to help rebalance your hormones based on your results!)

Ten Day Reset - Clear, simple instructions to feel better in your body in just ten days. This ten day program includes a hormone-balancing diet plan, workout plan, b rain-rewiring journal prompts, and more.

The Restore Program - My most popular program! I walk you through all of the hormone-balancing essentials, step-by-step. The program is loaded with videos of yours truly, resources/handouts to help you take action, and over 65 hormone-balancing recipes. You also have the opportunity to pick my brain on Zoom calls with me throughout the program!

If you feel discouraged by your anxiety, I hope this brings you hope and encouragement. By taking a holistic approach and taking a good look at your hormone imbalances, you have the power to break free from the shackles of anxiety.

That, my friend, is a beautiful, wonderful thing.

Easy Breakfast Ideas that Nourish your Gut and Hormones

Fri, 11 Feb 2022 20:02:00 GMT

Stuck in a breakfast rut?

Here are ten breakfast ideas that will support your gut health and promote hormone balance !

What makes these easy breakfasts great for your gut and hormones?

Healthy fats to nourish your cells, stabilize your blood sugars, and keep you full and satisfied until lunch time.
Protein to promote muscle mass growth, support a healthy metabolism, and provide building blocks for healthy gut tissue.
Fiber to feed healthy gut bacteria and to keep things moving ��

Boiled eggs + avocado

Boiled eggs are a game-changer, and once you prep them (which takes less than fifteen minutes and is a piece of cake) they’re the easiest healthy breakfast option around!

Pair 2-3 boiled eggs with some avocado and garlic salt for the perfect, nourishing breakfast.

Eggs contain fat and protein, avocado contains additional healthy fats, and garlic contains compounds that support healthy hormone metabolism and hormone balance.

Another great seasoning option is Everything But the Bagel seasoning from Trader Joes!

Avocado toast with scrambled eggs and arugula salad

It may sound fancy, but it’s really easy to pull off on a busy workday morning.

Start with a small spoonful of coconut or avocado oil in a small sauté pan and scramble your eggs with salt on low-medium heat.

Meanwhile, pop a piece of healthy bread into the toaster. (My absolute favorite is Simple Kneads , and you can use code “plateandcanvas15” for 15% off!)

Put a small handful of arugula on your plate, and add a drizzle of olive oil and a Tbsp apple cider vinegar.

Top toast with mashed avocado, sea salt, and a squeeze of lemon.

Add the avo toast and your scrambled eggs to the plate, and enjoy!

Bell pepper eggs

You just need a few eggs, a bell pepper, coconut or avocado oil, and salt for this one.

Cut a large bell pepper into “rings” about 1/2 – 3/4 inch thick. You want an egg to fit inside, but you don’t want there to be a lot of room between the egg and the top of the rim.

Heat coconut/avocado oil in a skillet over medium heat until melted. Add a few bell pepper rings and 1/4 cup water, and sprinkle the bell pepper rings with salt. Cover with a lid and cook for 7-8 minutes.

Remove lid, crack eggs into each ring, and add a sprinkle of salt to each egg.

Cook for about 4-5 minutes until egg whites set (they will go from clear to white/opaque). Flip with a spatula and cook the other side for 2-4 minutes, depending on if you want the yolks to be cooked vs runny.

Serve with avocado and salsa.

Applegate sausage plate

Applegate sausage is a favorite of mine, and so many of my clients love it too!

Pair 3-4 applegate sausage links with some leftover quinoa, sweet potatoes or roasted carrots. Bonus points for adding sautéed spinach on the side for extra fiber and micronutrients.

Breakfast stuffed sweet potato

Split a small baked sweet potato and top with scrambled eggs, healthy bacon (Applegate is my favorite but any other nitrate-free bacon is fine), or Applegate breakfast sausage.

Top with healthy fats like avocado, a thick drizzle of tahini, and/or hemp seeds.

Mediterranean egg scramble

If you don’t have Parmesan on hand, it can be subbed for mozzarella, goat cheese, or feta.

No spinach? Arugula, kale, or baby lettuce works just fine!

The goods:
– 2 large eggs
– 1/2 Tbsp extra-virgin olive oil
– 1 sun dried tomato half, finely chopped
– Handful of spinach
-1 Tbsp grated Parmesan cheese
– Salt and black pepper to taste

How to:
1. Beat together eggs in a small bowl.
2. Heat olive oil on medium in a skillet. Add sun dried tomato, spinach, salt and pepper. Cook until spinach is almost wilted, stirring occasionally.
3. Add eggs and an extra sprinkle of salt, and cook eggs to desired “doneness”.
4. Remove from heat, and add Parmesan.

Goat milk kefir parfait

Goat milk contains only A2 proteins, unlike cow’s milk in the US which contains both A1 and A2 casein. In some people, A1 casein (aka cow’s milk) can increase inflammation and cause digestive issues.

You only need four ingredients for this parfait:

Goat milk kefir – a great source of high-quality protein and probiotics
Chia seeds, hemp seeds, or walnuts – healthy plant-based omega-3 fats
Berries of choice – great source of antioxidants (great for both the gut and hormones)
Raw honey – raw honey has a lower glycemic index than the regular sugar added to flavored yogurts/kefirs (aka it doesn’t produce a dramatic blood sugar spike)

How to: Pour a cup of kefir into a small bowl and top with a spoonful of chia seeds/hemp seeds or small handful of walnuts, drizzle of honey, and handful of berries.

Frittata

This takes some prep work, but if you knock this out on a Sunday the rest of the week is a breeze – just pop a slice into the microwave or reheat on the stovetop!

Added bonus for this recipe is that you cook it in a cast iron, which naturally increases the iron content of the food. If you are anemic, this breakfast is perfect for you!

You’ll need:

cast iron skillet
2 Tbsps ghee
3 cups vegetables (really easy options are pre-chopped onion, cauliflower rice, shredded carrots, and shredded Brussels sprouts, but you can use any vegetable that sound good to you)
8 eggs
1/4 cup dairy-free milk of choice (canned coconut milk is also a great option)
salt
garlic powder

Preheat your oven to 350ºF. While it’s heating up, add the ghee, vegetables and sea salt to a cast iron skillet.

Saute for 9-10 minutes until vegetables are soft. Turn the heat down to low.

In a large bowl, add the eggs, dairy-free milk, garlic powder and salt. Beat the eggs with a fork until smooth.

Pour the eggs into the cast iron skillet and stir for 30 seconds on low heat. This helps “set” the bottom of the frittata.

Transfer the skillet to your oven and bake for 15-20 minutes until the eggs are cooked through.

Leftovers last about 5-7 days in the fridge!

Smoked salmon and cream cheese on sourdough toast

Sourdough bread goes through a fermentation process, which predigests the grains and unlocks the nutrients inside, making them available to our bodies. Real sourdough also contains prebiotics and probiotics, which boost healthy bacteria.

It’s important to choose real sourdough like Simple Kneads (use code “plateandcanvas15” for 15% off!)

Smoked salmon is an easy way to boost your omega-3 intake, which helps reduce painful menstrual cramps, mood swings, and acne. Omega-3’s are also amazing for gut health .

Click here for the how-to!

Quinoa Egg Scramble

This dish is simple but packed with flavor, and once the quinoa is prepped it only takes minutes to put together the rest. To make this breakfast even easier, buy pre-cooked quinoa.

Place quinoa in a serving bowl and add 2-3 eggs (I scramble them but you could also do boiled eggs, poached eggs, or fried eggs).

Top with your favorite hummus (I love Majestic Garlic, Grandma’s Hummus, and Hope hummus) or fresh avocado for healthy fats and sprinkle with garlic salt.

Need more help healing your gut and balancing your hormones?

A healthy breakfast is just one small piece of the puzzle.

It’s a great place to start, but your gut and hormones will need more TLC if you’re experiencing digestive issues or signs of a hormone imbalance (take my free hormone imbalance quiz here if you're unsure).

Want one-on-one support? We've helped 400+ women heal their gut and balance their hormones in a natural way, and we'd love to help you too.

Click here to learn more.

How to Protect Your Gut from Antibiotics, According to a Dietitian

Mon, 20 Dec 2021 18:56:00 GMT

The Danger of Antibiotics

I haven’t taken antibiotics in seven years, and for a good reason.

Antibiotics can destroy bad bacteria, but they ALSO destroy good bacteria in the process. Research shows good gut bacteria can remain low for over six months after you finish antibiotics, and sometimes they never recover!

Why do gut bacteria matter?

We have more bacterial cells in our body than human cells, so it’s no surprise these bacteria have a HUGE impact on our health.

Gut bacteria imbalances:

Should I Ever Take Antibiotics?

Research shows about 1 in 3 antibiotic prescriptions is unnecessary . Most of these unnecessary antibiotics are prescribed for viral illnesses. Viral illnesses include common colds, viral sore throats, bronchitis, and viral sinus and ear infections. Antibiotics are not helpful in these cases because antibiotics destroy bacteria, not viruses.

So the next time you come down with a cold, don’t rush to a clinic for a Z-pack.

So should you ALWAYS say no to antibiotics?

Nope!

I am proud I practice Functional Medicine and help women heal their gut and balance their hormones in a natural way using nutrition, supplements and lifestyle changes.

But in some cases, medication (including antibiotics) is necessary and life-saving.

I recently got the flu and it started to turn into pneumonia. Pneumonia can be life-threatening, so I swallowed my pride and took antibiotics.

How to Protect your Gut While Taking Antibiotics

If you find yourself in a situation where antibiotics are necessary, I have good news.

There are five ways you can protect your gut to avoid digestive issues while taking the antibiotics and prevent long-term health issues.

Probiotic supplements

There are specific probiotic supplements that support the gut while on antibiotics.

A stand-alone probiotic supplement called Saccharomyces Boulardii : Research supports 250-500 mg (5-10 Billion CFU) of S Boulardii two to four times per day. I took 500 mg with meals during antibiotics, and then took 500 mg once per day for two weeks after I finished antibiotics.

A probiotic blend that contains Lactobacillus acidophilus, Lactobacillus rhamnoses , and Bifidobacterium lactis : I took one capsule of a 100 Billion CFU blend once per day for three weeks.

It is very important to choose high-quality probiotics. There are many probiotics available that are poor quality. They won’t do your gut much good, and in some cases they can actually make things worse. Work with a healthcare provider like a Registered Dietitian that can prescribe probiotic supplements that actually work.

There is still debate on when to take probiotics. Some healthcare professionals recommend taking probiotics at least two hours away from antibiotics, while others say it makes no difference. There is no research to support either claim, so I recommend focusing on taking the probiotic supplements every day rather than getting caught up in the exact timing.

Probiotic foods

Probiotic foods are a great way to get additional probiotic strains. Probiotic foods are foods that contain good bacteria. I included at least one serving per day.

Probiotic foods include:

Tip: When shopping for pickled foods, look for foods pickled with salt and not vinegar. They will be refrigerated, keeping the probiotics safe and sound. Pickled vegetables at room temperature have been heated to high temperatures to keep them shelf-stable, which destroys the probiotics.

Prebiotic foods

Prebiotic foods are specific fibers that feed good bacteria in your gut. I included prebiotic foods at every meal to make sure the good guys could flourish and multiply.

Prebiotic foods include:

Here are a few practical ways to incorporate these:

I recommend eating a variety of these prebiotic foods. Eating a variety of prebiotic fibers supports a diversity of gut bacteria, which is the goal.

If you feel like eating bland foods while you are sick, incorporate flaxseed, bananas, oats, rice, and almond butter. Sautéed garlic and onion can easily be added to soups. Once you’re feeling better you can incorporate the rest!

Bone Broth

Bone broth is great for gut health because its high glutamine and glycine content. These compounds reduce inflammation and promote gut healing.

The glycine in bone broth also supports liver health, which is important while on antibiotics because antibiotics can cause damage to the liver .

If you experience nausea from your antibiotics, you can easily add fresh ginger or ginger powder to your bone broth to help . I love adding a frozen ginger cube (available at Trader Joes and H-E-B) so I don’t have to peel and slice the ginger myself.

My favorite brands of bone broth are Kettle and Fire, Epic, Bonafide, and Bare Bones. They are typically found on grocery store shelves, but can sometimes be found in the frozen section too.

While on antibiotics I drank a cup of warm bone broth each day. I warmed it up on the stovetop and sipped on it while cooking my dinner each night.

Avoid NSAIDs

NSAIDs (non-steroidal anti-inflammatory drugs) like ibuprofen, Motrin, Advil, and aspirin may be tempting to take while you’re sick, but they damage the gut and should be avoided at all costs.

Normally the stomach has three defenses against digestive juices.

NSAIDs hinder ALL THREE of these protective mechanisms! With the stomach’s defenses down, digestive juices can damage the stomach lining.

Instead of taking ibuprofen, focus on eating anti-inflammatory foods and consider taking a high-quality turmeric supplement. If you decide to take turmeric, make sure you take it with food and try to incorporate black pepper (fat and black pepper enhance absorption).

How did things end up going for me?

The antibiotics cleared up my infection and allowed me to avoid a serious case of pneumonia, and incorporating my five tips above kept my gut in tip-top shape!

I had mild nausea when I took my first two doses of antibiotics, but it only lasted about fifteen minutes both times because I ate ginger right away (I added it to my bone broth the first time, and added it to a smoothie the second time).

Aside from the nausea, I had zero digestive issues while taking the antibiotics and my gut continues to feel great weeks later! I used to deal with chronic digestive issues , and I’m so thankful those issues are a thing of the past so I can focus on living my life and enjoying it.

It brings me joy to help others improve their gut health , and I hope you find these tips helpful!

Let ‘s Recap

Here is a recap of my top tips for protecting your gut while on antibiotics:

Have you taken multiple rounds of antibiotics?

If you take antibiotics every 5+ years, using these tips should be enough to keep your gut healthy and happy.

But – if you take antibiotics more often than this, your gut bacteria are probably extremely imbalanced.

Signs your gut bacteria are imbalanced:

Are you dealing with any of these symptoms?

We're happy to help!

Click here to learn what it looks like to work with us, and click here to book a discovery call.

The Best Healthy Christmas Gifts for 2021

Tue, 16 Nov 2021 02:13:00 GMT

These are my favorite healthy Christmas gifts for 2021! I do my best to get discounts for you guys, so keep an eye out for discount codes

Signs of adrenal burnout, and the green drink that can help

Wed, 20 Oct 2021 13:55:00 GMT

The last two years have been a lot to take in. We’re more stressed and more anxious than ever, and many of us grab for a cup of coffee (or multiple) to keep up with the demands of life.

But is coffee actually helping you? Or is it actually making your energy worse?

In this article I share signs and symptoms of “adrenal burnout”, why you may want to take a break from coffee, and why matcha could be just the boost you’re searching for.

How do I know if I have adrenal burnout?

Your adrenals are two glands that sit on top of your kidneys that produce several hormones, including a hormone called cortisol.

Even though cortisol is a “stress hormone”, producing cortisol isn’t a bad thing. Surges of cortisol are totally normal, and actually healthy!

First thing in the morning your body should produce a big surge of cortisol to wake you up and help you feel ready to take on the day.

Cortisol is also helpful if you are in a dangerous situation. Your body pumps out cortisol to prime you to fight or flee – extra blood flows to your muscles, your pupils dilate, your heart rate and blood pressure go up, and you produce adrenaline to get you feeling amped up and energized.

But cortisol also increases when you’re stressed, and if you’re stressed too often this can lead to big issues.

Our adrenals can only take so much. If you are stressed too often or for too long your adrenals can pump out cortisol in the wrong amounts at the wrong time.

If you are dealing with long-term stress, the adrenals may start to overproduce cortisol. Your body will attempt to come to the rescue and help you meet the challenge you’re facing!

Signs of overproducing cortisol:

Insomnia
Waking up in the middle of the night, often between 3-5 AM
Anxiety
PMS
Irregular menstrual cycles
Lack of ovulation
Acne
Weight gain
Male patterned hair loss
Bloating and gas
Constipation
Compromised immune system
Joint pain
Impaired exercise recovery
Cravings for salt and sugar
PCOS
Low thyroid function
Autoimmune disease
Blood sugar imbalance

If the stress continues the adrenals may shift gears and slow down cortisol production, making you feel sluggish and unmotivated. This is often referred to as “adrenal burnout”, “adrenal exhaustion”, or “adrenal fatigue”.

Signs of underproducing cortisol:

Difficulty getting out of bed in the morning
Extreme fatigue, especially in the afternoon around 3-4 PM
Low motivation
Brain fog
Depression
Disrupted sleep
Muscle loss
Impaired exercise recovery
Weight gain, especially in the belly area
Compromised immune system
Joint pain
Low blood sugar
Low blood pressure, which can result in dizziness when standing
Cravings for salt and sugar
Increased urination
Water retention i.e. feeling “puffy”
Heart palpitations

Symptoms of high and low cortisol can sometimes overlap, and adrenal testing is available if you want to know exactly what your cortisol is doing throughout the day. I recommend a five-point cortisol saliva test that includes a CAR (cortisol awakening response) analysis.

example of DUTCH five-point cortisol saliva testing with CAR

Why coffee makes adrenal dysfunction worse

Whether you have high or low cortisol production, too much caffeine can make any form of adrenal dysfunction worse!

Research shows consuming too much caffeine can increase cortisol production in a similar way as acute stress does. Coffee contains a large amount of caffeine, and we often drink more coffee during stressful times. We are literally adding stress to our already stressed out bodies!

The half-life of caffeine is anywhere from about 2 to 9 hours depending on the person, so a mid-afternoon cup can make it really challenging to fall asleep and get high-quality sleep when we do finally doze off. Less high-quality sleep means we drag out of bed in the morning, and we grab for even more coffee throughout the day.

It’s easy to see how this “helpful” drink may not be so helpful after all.

How is matcha different?

Matcha is a special type of green tea that has been around for nearly a thousand years. It dates back to the Tang Dynasty in China, and only recently have we rediscovered its health benefits here in the US.

If your adrenals are dysfunctional, the goal is to decrease your body’s perceived stress. Matcha can help! Matcha is not just a way to get a caffeine fix. Matcha contains caffeine, but it contains about half the amount of caffeine as coffee and it contains a calming compound called L-theanine.

The amazing power of L-theanine:

Energy without jitters or crash
Increases the alpha waves in the brain, the same brain waves activated during meditation
Increases focus while simultaneously promoting relaxation
Increases the feel-good hormone serotonin
Can reduce PMS symptoms
Can lower high blood pressure
Can improve sleep (especially in those with ADHD or other hyperactive disorders)

Switching to matcha is a great way to reduce your body’s perceived stress and give you the balanced, calm energy you need to handle everyday life and the additional stressors of everything going on in the world today.

Why Encha matcha?

I have tried A LOT of matcha brands, and the quality makes a HUGE difference. Cheap, low-quality matcha tastes like dirty grass, and lower quality means less health benefits.

My favorite brand of matcha is Encha – I have been drinking Encha matcha for three years now, and I have yet to find another brand that comes even close!

What I love about Encha:

Its smooth taste with hints of sweetness
Its bright “spring green” color – proof of its high quality!
100% organic
Produced in Japan, which means lower lead levels (China continued to use leaded gasoline until 2000 and many farms are located close to highways)
Individual packets are available, which are great for travel
approved by third-party testing via consumer lab

You can use code “ TAYLOR10 ” for 10% off your first order !

My favorite Encha product is their ceremonial-grade matcha , but their latte-grade and culinary-grade matcha options are great for baked goods, smoothies, and other matcha-filled recipes (Encha has lots of great recipes on their website).

First time making matcha?

Here is how to make the perfect matcha every time!

The goods:
– ½ – 1 tsp Encha matcha⁠
– 1 cup water⁠
– ¼ cup unsweet dairy-free milk of choice (my favorites lately are Califia Farms unsweet almond milk and Simply unsweet almond milk, and sometimes I also add a splash of Lairds superfood vanilla creamer)

My easy hot matcha how-to:

Blend ½ – 1 tsp Encha matcha with about an inch of hot water using a milk frother for about 45-60 seconds until smooth.
Add 1 additional cup hot water + milk/creamer of choice

My easy iced matcha how-to:

Blend ½ – 1 tsp Encha matcha with about an inch of hot water using a milk frother for about 45-60 seconds until smooth.
Add 1 cup room temperature or cold water and milk/creamer of choice
Add two handfuls of ice cubes

Be sure to be sure to follow me on Instagram @plateandcanvas for more recipes and nutrition tips!

Yes, Healthy Nutrition Bars Do Exist: Here are My Seven Favorites

Tue, 20 Jul 2021 20:07:00 GMT

Navigating nutrition bars can be tough, but I’m here to help!

In this blog:

How to Shop for a Healthy Nutrition Bar

But first – If you haven’t read my previous blog, click here !

In my previous blog I explain the top five things to look for when shopping for a nutrition bar.

I hope you love my seven favorite bars too, but there may be healthy bars out there that you love that I didn’t mention. My previous blog will help you make that decision!

I love empowering my clients with the knowledge they need to navigate their food choices for years to come, and I hope these blogs empower you in the same way.

Why These Nutrition Bars are my Favorite

The moment we’ve all been waiting for – my top seven favorite bars! (plus a handful of honorable mentions)

Read to the end to see my absolute favorite!

What do I love about these bars?

Top Seven Favorite Nutrition Bars

Honorable Mentions

These bars just missed the mark for being in my top five, but they still deserve a shoutout!

Unhealthy Nutrition Bars

Want to learn about the bars that you were probably tricked into thinking are healthy?

(hint-hint, they’re actually not)

Stay tuned for my next blog, and join my newsletter so you I can let you know as soon as it goes live.

And be sure to be sure to follow me on Instagram @plateandcanvas for more recipes and nutrition tips!

How to Shop for a Healthy Nutrition Bar: My Top Five Tips

Wed, 07 Jul 2021 20:12:00 GMT

Nutrition bars have skyrocketed in popularity in the last ten years, and for a good reason.

Bars have changed the snacking game! They are an easy way to bridge the gap between meals, you can take them just about anywhere, and they’re a breeze to eat on-the-go.

BUT –

Not all bars are created equal.

A lot of the bars you see on the shelves could pass as expensive candy bars.

The good news?

There are some awesome companies out there that have created bars that are actually healthy. I’m here to help you figure out which bars those are!

Nutrition Bars – What to Look For, and What To Avoid

Sugar

Unhealthy Oils

Protein

Fiber

Additives/Preservatives

Recap!

Let’s recap my top tips when shopping for a nutrition bar:

Stay Tuned for My Favorites!

Want to find out my top seven favorite nutrition bars?

Stay tuned for my next blog, and join my newsletter so you I can let you know as soon as it goes live!

And be sure to be sure to follow me on Instagram @plateandcanvas for more recipes and nutrition tips.

Multitasking Is A Lie, and What To Do About It

Thu, 04 Mar 2021 04:16:00 GMT

I recently learned that multitasking is a lie.

Multitasking is something I used to view as a skill, a skill I could improve and something to be proud of.

After reading “The One Thing” by Gary Keller, I paid attention to my multitasking habits – I quickly realized multitasking is an illusion that actually wastes time and results in more mistakes I have to clean up later.

An average of 4,000 thoughts fly in and out of our minds each day , equating to a change in thought every 14 seconds .

It’s easy to see why we are tempted to multitask all day long!

In this blog:

The Problem With Multitasking

So what is the problem?

Multitasking isn’t actually performing multiple tasks at one time – in reality it is juggling them .

Juggling three balls gives the illusion you are “juggling” all three at the same time, when you are actually switching from ball to ball rapidly (catch, toss, catch, toss, etc.).

The same thing happens in your brain!

Switching between watching TV and folding clothes (what looks like watching TV while folding clothes) is pretty easy.

But switching between a work project and reading an unrelated work email can be much more challenging . Each of those tasks is complex, so switching back and forth is difficult.

It takes time and mental energy to focus on the work project, and it takes time and mental energy to shift gears and focus on the unrelated email.

There is a “cost” each time you switch.

Multitasking Wastes Time

Researcher Dr. David Meyer estimates those switches can increase the time it takes to complete a task somewhere between 25% (for simple tasks) and 100% (for complicated tasks).

Let’s say a work project should have taken you two hours, and responding to that work email should have taken ten minutes.

You could be looking at four hours and twenty minutes to complete the tasks instead of two hours and ten minutes!

Then throw in your phone notifications –

“3 new text messages”

“14 new likes on Instagram”

“6 new emails”

Pretty soon the day is over and you’re scratching your head, asking where it went.

How to Create Less Distraction and More Headspace

So what can you do?

STOP the multitasking!

Do everything you can to remove distractions and make single-tasking possible.

When I thought about my biggest forms of distraction , I quickly landed on my phone and computer .

I have to spend time on these devices every day, but they easily go from helpful tools to huge distractions that steal my time, my attention, and my focus.

Below are the practical changes I made that translated to less distraction, more single-tasking, more headspace, and more time in my day.

(Everyone has different responsibilities, work requirements, and circumstances, so ultimately find what works best for you. )

Phone Settings

Turn phone ring off

Not all of us are on-call brain surgeons – most of our phone calls and text messages are not as urgent as we think they are.

I am (obviously) not a brain surgeon, so I have the opportunity to keep my phone on silent 95% of the time.

I have boundaries set in place, I have exceptions for those boundaries, and I protect my boundaries for myself as well as others.

My clients, colleagues, friends and family would much rather me return a call or text when I am distraction-free. Don’t you think yours would too?

Turn vibrate off

Turning your phone ring off but leaving vibrate on completely negates the benefits of putting it on silent.

The point is to remove distraction. Feeling your phone vibrate in your pocket or hearing it vibrate on your desk or in your bag is just as distracting as hearing it ring.

Turn off notifications

I turned every single notification off on my phone including text and email.

I used to get distracted by a big list of notifications every time I checked the time or the weather. I planned on spending a few seconds on my phone, but it quickly turned into ten, fifteen, twenty minutes or more.

Now if I need to quickly check something on my phone, I do just that.

When the notifications aren’t there, I’m not as tempted to click on those applications. Now it takes two seconds to check the time, or fifteen seconds to check the weather, and I carry on with my day.

For some people this backfires and they find themselves constantly clicking on applications, messages and email because it’s driving them crazy that they can’t tell what they missed from their home screen. Challenge yourself, experiment, and find whatever works best for you.

Computer Settings

Turn off email notifications

I turn off email notifications and set aside time each day to check and respond to emails instead.

I used to constantly switch between seeing clients and checking emails all day. Now I focus on prepping for clients, seeing clients, and charting for hours in the morning, then I check and respond to emails all at once.

Consider setting aside specific times each day to check and respond to emails. I typically check my emails at lunch and when I am done seeing clients for the day.

You may only need to check emails a few times per week, or you may need to check emails as many as three to four times throughout the day. No matter the frequency, the concept stays the same- time block!

Have a Mac? Hide the dock

Seeing a bright red number notification on application icons can be just as distracting as notifications flying across your screen.

Buy an alarm clock

I know it sounds silly, but this purchase changed my life.

Within just one week of owning a clock I noticed a HUGE shift in my attention, my productivity, and the amount of time I felt like I had on my hands.

I was wasting so much time checking email or texts late in the evening even though I knew there were no emails or text messages that had to be answered at 11 PM.

I also found myself wasting tons of time on my phone in the morning because I had to pick it up to shut off my alarm, and then I got distracted by texts, emails, or social media.

So, I got an alarm and started charging my phone in the living room.

Now I can get out of bed, turn off my alarm, and easily wait hours before checking my phone.

My mornings feel more peaceful and less rushed , and I’m able to make time for enjoyable things reading my devotional and drinking a cup of matcha.

I also have time for productive things like planning my day, cooking a nourishing breakfast, and knocking out a few work tasks before I start seeing clients.

This is the alarm clock I have , and this is why I love it:

– It is simple and only functions as an alarm clock – no complicated settings or fancy features I’ll never use.

– The display automatically shuts off so it doesn’t stay lit up throughout the night.

– Just tap the clock or make a noise (clapping my hands does the trick) to turn the display on. You can also change the settings so that the display is always on.

– It is small and has a simple design that looks great in any room.

– It’s affordable!

Enjoy More

I hope these practical tips leave you feeling empowered and excited about having a clearer mind and more time .

We have been tricked into thinking we can do more if we multitask, but now I know firsthand it isn’t true.

We can experience a more productive, peaceful life if we remove distractions and single-task.

We can have more headspace for great ideas. We can have more mental clarity. We can experience more enjoyment and gratitude for the things that fill our days.

Three Ingredient Chia Seed Pudding Recipe

Sat, 16 Jan 2021 18:30:00 GMT

This creamy seed chia pudding recipe takes less than five minutes to prep and only requires three ingredients! An easy on-the-go breakfast

The Best Healthy Christmas Gifts for 2020

Wed, 09 Dec 2020 06:44:00 GMT

My 2019 Christmas gift ideas were a huge hit, so here we go for round two – These are my absolute favorite healthy Christmas gifts for 2020 !

If you’re new you just need to know two things:

1) I only share products I use and love .

2) I do my best to get discounts for you guys (keep an eye out for discount codes throughout the blog)!

Let’s get to it!

For glowing skin:

Primally Pure Clarifying Face Mask

This mask always leaves my skin super moisturized and dewy . Ingredient highlights include raw honey, turmeric, and white kaolin clay.

Use code “ plateandcanvas ” for 10% off your first order, and check out last year’s Christmas gift blog for my other favorite’s by this brand!

To save the environment one Christmas gift at a time:

Petal Non-Toxic Handsoap

Petal handsoap just launched three weeks ago and I already bought some for myself (I thought about asking for it for Christmas but I couldn’t wait to try it!)

The good news:

– It’s good for you (only non-toxic ingredients!)

– It’s good for the planet (aluminum bottles + sustainable soap pods)

– It smells amazing (I got ginger citrus but lemongrass also sounds heavenly)

The bad news? Well, there is no bad news (TAKE THAT 2020)

Glass Water Bottle

Plastic water bottles not only pollute the earth, but they pollute your body too. Drinking from plastic water bottles on a daily basis can lead to hormone imbalance, thyroid issues, and more.

The solution? A glass water bottle!

I’m loving this one I recently got off Amazon. It has a leak-proof bamboo lid , silicone sleeve to protect from breakage, they have tons of fun colors , and it’s super affordable.

For the foodie:

Gratisfied bars

No exaggeration – these are my very favorite bars to date! I’ve loved every single flavor I’ve tried. They taste like a super moist cake but they only contain 5 grams of unrefined sugar per bar, and they are packed with protein and healthy fats .

These bars are perfect for an on-the-go breakfast, a satisfying snack, or a delicious sweet treat at the end of the day.

Use the code “ PAC10 ” at checkout for 10% off!

Encha Matcha

I’m a huge fan of matcha. I love the taste of high-quality matcha with creamy almond milk, and I love that it gives me balanced, steady energ y all day long.

Encha ceremonial-grade matcha is my favorite, and it’s available through Amazon! Encha is grown on an organic farm in Kyoto, Japan and you can taste the difference. And you can enjoy every sip knowing your tasty cup of matcha is full of health benefits and no heavy metals .

Use code “ 10TAYLORS ” for 10% off your first order !

Golden Ratio Coffee

Still can’t get over how cool this product is. Golden Ratio is coffee that brews like a tea, with less than 5x of the acidity of regular coffee, and fun flavors like vanilla coconut, pumpkin spice, and chocolate mint. They contain zero added sugar and use monk fruit to give it the perfect, subtle amount of sweetness.

I love brewing it hot, but you can also brew it cold overnight!

Use code “ plateandcanvas ” for 20% off!

For some much-needed relaxation:

Essential Oil Diffuser

I love diffusing essential oils to brighten my mornings, relax me in the evenings, or just freshen up a space. I love this diffuser from Amazon, which includes timer settings and optional light features . It’s a great size and a simple, pretty design that looks great in any room.

PS – While it’s ok to get your diffuser from Amazon, I don’t recommend getting essential oils from Amazon. It is important to get essential oils from a reputable brand that does third-party testing to ensure the oils are safe and therapeutic .

Urban Outfitter S weatpants

I am obsessed with these Urban Outfitters sweatpants. They’re comfy enough to wear to sleep, but also cute enough to wear during the day! I got them in charcoal but they also have taupe, if that’s your thing.

Just a heads up – they run really big (just the way sweatpants should run!). I got a size small and they’re perfect!

Eno Hammock

I’ve had my Eno hammock for years and still love it just as much as I did on day one! It’s affordable , durable (mine has survived multiple thunderstorms in the backyard – oops) and comes in a TON of colors .

You can get a “single nest” which holds one person or a “double nest” hammock that holds two!

Sleepy Head Spray

Just one or two sprays of this soothes me to sleep , and I also love spraying this during the day if I’m feeling stressed out.

If you already sleep like a baby and have zero stress in your life (ha!) there are tons of other cool products from this company including sugar scrubs, bath soaks, and an antibacterial mask spray.

CBD Bath Bomb

These bath bombs are the perfect way to unwind after a stressful day , and they make for a great treat on weekends! Each bath bomb contains 25 mg CBD (and no THC) plus soothing lavender oil . They also contain coconut oil and cocoa seed butter , leaving your skin buttery soft.

Use code “ plateandcanvas ” for 25% off your entire order!

Something just for them

Zazzle

I have used Zazzle for years, and it will continue to be my go-to for anything customized ! I have created custom T-shirts, coffee mugs, calendars, and more. You can add your own photos and text to just about anything you can think of, transforming a boring item into a thoughtful, memorable gift with just a few clicks.

If you want to give a gift that is super special and one-of-a-kind, this is the place to go!

Bonus: Stocking Stuffers

Chapstick

I love Primally Pure lip balm (peppermint and grapefruit are favorites) and lemon lavender CBD lip balm by Indigenous Roots (has a natural plumping effect from the CBD and also protects against sun damage!)

Dark Chocolate

Current favorites are Green and Black’s, Trader Joes , and Theo. They all have 85% cacao and contain no weird additives or emulsifiers like soy lecithin, but they’re super smooth and delicious . If 85% is too dark, these brands all have 70% cacao bars too!

Base Culture Maple Almond Butter

Just trust me on this one. Only 2 grams of sugar per serving but it tastes WAY too good to be true. This stuff is addictive !

Risewell Toothpaste

This non-toxic toothpaste not only whitens your teeth, but also strengthens enamel without fluoride thanks to a cool ingredient called hydroxyapatite (90% of our tooth enamel is made up of this mineral!). Risewell also has great floss, mouthwash, and kid’s toothpaste (I’ve been told it really does taste like cake batter !)

Click here for 10% off your entire order!

I hope you enjoy these gifts as much as I do, and I hope your Christmas is full of love, laughter, and hope.

* Some of these products are affiliate links, meaning, at no additional cost to you, I get a commission if you click through and make a purchase. But ALL products are products I love, regardless of whether or not I make that small commission. I promise I will never support or advertise a product unless I have used it and love it myself!

The Best Online Guide to Cooking Oils

Sat, 28 Nov 2020 00:34:00 GMT

Cooking oils can make or break how healthy a meal is, but navigating cooking oil options can be confusing!

In this blog post I break things down into three categories:

Top three cooking oil factors

There are three main oil properties to focus on when choosing your cooking oil: saturation, smoke point, and process . I’ll dive into each of these in detail below.

1. Saturation

The saturation of oils determines their stability.

Polyunsaturated oils are unstable , meaning that you have to be more careful when cooking with them at higher temperatures. Examples include flax, corn, safflower, sunflower, soybean, cottonseed, and sesame oils.

Monounsaturated oils are more stable , meaning they are less apt to become denatured when cooking with them. Examples include avocado, olive, peanut, and canola oils.

Saturated oils are very stable and are not likely to denature when cooking. Examples include coconut oil, butter, and ghee.

Trans fats are made after oils go through a process to add hydrogen, which allows them to be solid at room temperature. Trans fats are associated with many health risks , such as increasing unhealthy cholesterol levels and elevating the chance of strokes and heart attacks.

Examples include margarine, plant-based butter substitutes, vegetable shortening, partially hydrogenated oils.

Where are these oils found? Trans fats can be hidden in popcorn, non-dairy coffee creamers, frosting/icing, fried foods, and baked goods (muffins, cakes, pastries and doughnuts, etc.).

2. Smoke Point

A smoke point is the highest temperature at which an oil can be heated before it breaks down and oxidizes , creating dangerous compounds. (Click here to learn more)

Below is a list of smoke points for common cooking oils:

3. Process

Cooking Oils to Avoid

Cooking oils to avoid because of their processing :

Cooking oils to avoid because of their high omega-6 content (more info on omega-6’s here , here , and here )

Cooking oils/fats to avoid because of their trans fat content:

My Favorite Cooking Oils

Avocado Oil

Grass-fed ghee

Extra Virgin Olive Oil

Coconut Oil

Key Takeaways

Congrats – you are now a cooking oil expert!

Feeling overwhelmed? Just remember to keep these three things in mind:

Be sure to be sure to follow me on Instagram @plateandcanvas for more recipes and nutrition tips!

Seven Healthy Sauces You Need to Try ASAP

Wed, 04 Nov 2020 02:10:00 GMT

Want to spice up your meals with zero extra effort?

I have just the thing!

Even in the midst of a pandemic, a lot of us have hectic lives. I’m sure the last thing you have time for is a long, complicated new recipe.

An easy way to put a twist on a staple or add flavor to a boring salad or dish is a new sauce/dressing!

What is hidden in your salad dressing?

Don’t reach for just any sauce/dressing!

90% of what you see on the shelf is loaded with:

These ingredients can promote inflammation , gut bacterial imbalance, hormone imbalance, and more. Some salad dressing ingredients (like the propylene glycol listed above) are even used in plastics, liquid detergents, and anti-freeze !

My favorite dressings/sauces (in no particular order)

Below are my top seven favorite dressings/sauces that are delicious and healthy.

They all contain simple, high-quality ingredients, limited sugar, healthy oils , and no preservatives.

1. Mother Raw’s Japanese Dressing

This dressing combines 100% cold-pressed extra virgin olive oil, apple cider vinegar, toasted sesame oil, and ginger into a sweet and tangy dressing.

You can drizzle this on Pad Thai , spring rolls, or tossed onto an Asian slaw or Asian salad .

Another, less obvious way to use it is in a hash – my personal favorite!

I drizzle this dressing on a hash combo like this one:

The savory vegetables, sweet flavors from the potato, and creamy avocado pair perfectly with this tangy dressing. It takes the meal from a seven to a ten!

2. Primal Kitchen Cilantro Lime Dressing

This creamy cilantro lime dressing is delicious with tacos , a so uthwestern s alad , or any other Mexican dish . Not feeling Mexican food? Its a great marinade no matter the cuisine!

3. Primal Kitchen Greek Vinaigrette and Marinade

This refreshing dressing combines herbs such as oregano and coriander with apple cider vinegar and red wine vinegar.

It pairs well with Greek salads (I love this with mixed greens, Persian cucumber, cherry tomatoes, and a dollop of hummus) or can be used to make Greek roasted potatoes . It also makes a great marinade for chicken and fish.

4. Chosen Foods’ Garden Goddess Dressing

Garden Goddess is a creamy dressing bursting with bright notes from lemon and fresh herbs such as thyme, basil, and rosemary.

It has an avocado oil base and is perfect with just about anything— may favorite ways to use this are on salads, in dips, and as a marinade for chicken or seafood .

5. Trader Joes Almond Butter Turmeric Dressing

This dressing can be found in the refrigerated section of Trader Joes and is full of flavor despite its super simple ingredients. Lemon juice, ginger, turmeric, black pepper, and almond butter combine to make a tangy, citrusy dressing with a beautiful golden color.

I love drizzling this this on top of sautéed shredded carrots and cabbage, and I pair it with a couple of over-easy eggs or a simple protein like grilled chicken. It would also make a great sauce for some fresh Spring rolls .

6. Trader Joes Green Goddess Dressing

Trader Joe’s Green Goddess dressing (also in the refrigerated section) is fresh and light, making it an ideal dressing for salads . It is made with a blend of avocado, green onions, lemon juice, chives, basil, and garlic.

I love putting this on a salad full of random fresh vegetables like radish, cucumber, cherry tomatoes, red onion, and avocado.

7. Trader Joes Spicy Cashew Almond Butter Dressing

This spicy cashew butter (you guessed it – refrigerated section) is made with cashew butter, ginger, cilantro, hot chili peppers and lime juice. It’s great with any protein option, whether you choose an animal-based protein (chicken, fish, turkey, etc.) or plant based (think tofu, edamame, or a veggie burger).

I recently tried tofu for the first time and loved a combination of tofu sautéed with sweet coconut aminos and coconut milk, roasted carrots and broccoli, and a thick drizzle of this spicy sauce on top .

Plenty of other options!

I hope you love these sauces/dressings as much as I do!

If the sauces/dressings listed don’t sound like something you would like, check out other options from these brands.

They have tons to choose from, including creamy ranch , Caesar , honey mustard , sun-dried tomato Mediterranean dressing , and more.

Have a favorite healthy dressing/sauce that isn’t listed? I would love to hear about in the comments below!

Paleo Wendy’s Frosty Recipe

Sat, 05 Sep 2020 16:56:00 GMT

This paleo (gluten-free, dairy-free), low-sugar, high-protein smoothie tastes just like a Frosty!

The second I tasted this smoothie I (literally) ran to my laptop so I could share the recipe with you guys ASAP.

So.

Dang.

Good.

This smoothie is packed with protein, fiber, and healthy fats to keep your blood sugars stable and satisfy a sugar craving in a healthy way.

Plus it’s perfect for anyone who has dietary restrictions, including a lactose intolerance!

First let’s take a look at the regular Wendy’s Frosty.

These are the nutrition facts for a medium Wendy’s Frosty:

470 calories and 65 grams of sugar!

Even worse, the ingredients:

Not only is the Frosty packed with sugar and corn syrup , it also contains a thickener called carrageenan which is linked to gut inflammation and inflammatory bowel disease , colon cancer , blood sugar imbalance , and food allergies .

Now let’s take a look at my paleo Frosty!

Much better.

And the ingredients?

No corn syrup, it contains all-natural ingredients, and it is thickened with xantham gum (which may actually have health benefits ).

It technically contains cane sugar, but never fear. The cane sugar accounts for only 1 of the 9 grams of total sugar in the smoothie – the rest is natural sugars from the banana!

Smoothie highlights:

Now the part you’ve all been waiting for… the recipe!

If you’re looking for a high-quality blender that is easy to use and easy to clean, I highly recommend a Nutribullet .

This smoothie is delicious as-is but here are some fun additions:

Love this recipe? Let me know in the comments below!

The Best Non-Toxic Deodorant and Why Deodorant is a Big Deal

Mon, 10 Aug 2020 12:37:00 GMT

Deodorant may not seem like a big deal, but it could be one of the biggest sources of toxins your body faces on a daily basis.

Read to the end for:

Why Deodorant is a Big Deal

Our skin is our biggest organ, covering an average of twenty square feet. It has the ability to absorb the substances applied to it (nicotine patches, hormone patches, pain patches, etc.).

We are exposed to toxins every day and some of that exposure is out of our control. But what we put on our body, including our deodorant, is something we can and do control .

We all apply deodorant every single day (or at least I hope we do haha). If your deodorant contains toxic ingredients, they’re going to build up in your body over time and potentially lead to serious health issues down the road.

I have good news and bad news.

The good news: Consumers are catching on. We know the products we purchase have a huge impact on our health, and we want to use products that nourish our body rather than damage it.

The bad news: Companies are catching on too. And they’re taking advantage. Many companies slap “all-natural” or “organic” on their label while dangerous ingredients are still lurking inside. It is such a big problem there is an official name for it: greenwashing.

More good news: I’m here to help!

What Ingredients Do I Need to Avoid?

Even if something has pretty packaging or claims to be “all-natural”, read the ingredients list and avoid the following:

My Favorite Non-Toxic Deodorant

I’ve tried SO many natural deodorants out there, and Primally Pure came out on top in every category .

What Will You Choose?

Every day you have the power to choose . You can choose products full of toxins that promote disease, or you can choose natural products that promote health .

You deserve a vibrant healthy life, and you deserve products that help you get there.

Want to Learn More?

Primally Pure has a ton of great blog posts if you want to learn why natural products are so important and how to make the switch. These are some of my favorites

Your Discount Code!

Ready to try some awesome all-natural deodorant ? Use the code “PLATEANDCANVAS” at checkout to get 10% off your purchase! (the discount applies to all Primally Pure products , not just the deodorant)

PLUS, Primally Pure is running a deal on all new subscriptions during the month of August!

Want to See Other Healthy Products I Love?

Go to my Products Page to see other products I love – from skincare to dish soap to blenders!

The 19 Best Healthy Christmas Gifts for 2019

Sat, 07 Dec 2019 23:31:00 GMT

Looking for healthy gifts to give this Holiday season? Look no further.

These are my 19 favorite healthy gift ideas for 2019. I own and love every single one of these products and I know whoever you give them to will love them too.

Plus, I scored a bunch of discount codes for you guys! Wooh whooooop!

1) Gift card to work with a functional medicine dietitian (me!)

Know someone who is struggling with health issues? Or maybe someone you know just wants to optimize their health? Buy them an e-gift card to work with me as a client! Gift cards are available for any dollar amount, and they can be used towards any of my services .

I know what you’re thinking – no, I technically don’t own this gift. But I pinky promise I own the rest!

2) Primally Pure Natural Deodorant and Body Butter

Primally Pure’s blue tansy deodorant is my absolute favorite non-toxic deodorant on the market. I’ve tried every natural deodorant out there but time after time they either didn’t work or they irritated my underarms. When I found Primally Pure two years ago I never looked back!

Their body butter is also the perfect thing for dry winter skin. I love the vanilla almond scent. And keep in mind – a little goes a long way!

Use the code “plateandcanvas” for 10% off your order!

3) Indigenous Roots Skincare and CBD Products

If you follow me on social media you know I’ve been a huge fan of Indigenous Roots since I discovered them at the Dallas Farmers Market two years ago. Her skincare line transformed my skin. Now my family and friends are hooked too!

All of her products are formulated with high-quality plant-based ingredients and ZERO additives or preservatives! I’ve seen alot of “natural” skincare products out there, but this is the very first company I’ve found that is actually 100% natural.

The trial-sized cleansing kit would make the perfect Christmas gift.

I also highly recommend her CBD line ! The CBD roller and CBD balm are perfect for small areas (I love rubbing them on my neck before bed to release any tension from the day) and the Active Body Oil is great for sore or overworked muscles. She has different CBD strengths available so you can find something that would be perfect to gift plus fit your budget.

Use code “plate+canvas15” for 15% off your order!

4) Thermotex Heating Pad

This infrared heating pad penetrates 10 times deeper than a traditional heating pad!

The infrared heat increases blood flow, which provides nutrients, oxygen and proteins to the area to relieve pain and inflammation. It’s great for stiff muscles, joint pain, old injuries, and overall inflammation.

I’ve used it on sore muscles after tough workouts, and it’s been a lifesaver in combination with my CBD supplement and topical CBD oil when my old neck injury flares up.

Use code “ PLATEANDCANVAS30 ” for $30 off the platinum pad plus free shipping!

5) Four Sigmatics Coffee

Did you know there could be 42 different pesticides used on your coffee beans? Worse, many coffee-growing countries still use pesticides banned in the US and Europe. Many pesticides used on coffee beans are ranked by the World Health Organization as “highly hazardous” and “extremely hazardous” due to their link to cancer and nerve damage over time.

I love that Four Sigmatics is not only organic, but they also test their beans for mold, heavy metals, and yeast in third-party certified laboratories. They add lion’s mane and chaga mushroom to support productivity, focus, and creativity. Plus it tastes absolutely delicious!

6) Joi Almond Base for Homemade Almond Milk

This creamy nutbase made of 100% blanched almonds or cashews can make fresh, homemade nutmilk in 30 seconds!

The best part? Only ONE ingredient! No added preservatives, thickeners, or other chemicals unlike all of the alternative milks at the store.

I love using the almond base for almond milk and I love that I can mix it up anytime I want – I sometimes add dates or other sweeteners, cinnamon, or vanilla extract. You can tweak the nutbase to water ratio and use it for a coffee creamer too. The cashew base is great for cashew milk but my favorite way to use it is for creamy cashew sauces. The shelf life is over one year so it’s easy to store in the pantry without taking up fridge space!

Use code “taylorstolt10” for 10% off your order!

7) Nutribullet Pro Blender

I’ve used a Nutribullet Pro blender for four years now and I still love it! It always blends well and cleanup is so so easy (traditional blenders are such a pain to clean!). Not only can you use it for smoothies, it’s also great for sauces and making homemade almond milk .

If you purchase it on Amazon (shoutout to two-day shipping) it comes with a free hardcover recipe book, and there are alot of color options to choose from!

8) Foam Roller

In high school I worked with a trainer who introduced me to foam rollers . After seeing how big of a difference it made in my muscle recovery and flexibility I purchased one for myself, and my foam roller stayed by my side all throughout high school and collegiate track. I still have the same foam roller today! (It’s a gift that keeps on giving)

Foam rolling is great for exercise beginners, expert athletes, and everyone in between. I own the small foam roller, but long foam rollers are available as well!

9) The Ruthless Elimination of Hurry

Know someone who’s busy? Burnt out? Stressed? This book is just what they need.

I don’t know about you but 2019 has flown by for me, and I fear I’ll look back on my life in 50 years and it will be a big blurry memory. This book has forever changed the way I do life – it has shown me how to live in a slower, simpler way in the midst of the chaos. It’s packed with wisdom (I think I literally underlined half of the book haha) and I know I’ll read it again and again.

10) Professional-Grade CBD Oil

Know someone struggling with sleep, anxiety or pain? Buy them some CBD!

CBD oil is the must-have item in 2019, but there are alot of really bad CBD products out there. Not only could they be contaminated with things like bacteria, mold and heavy metals, they may be fake and even deadly. The Center for Disease Control reported 52 deaths from fake CBD in 2017-2018 in Utah alone! I have used ECS therapeutics CBD for anxiety, sleep and pain and had tremendous results. I love having a high-quality, professional-grade CBD oil I can trust.

Order liquid CBD or CBD capsules with this phone number !

11) Bean Envy Milk Frother

I use this frother every single day. I use it to blend cinnamon, almond milk and collagen peptides into a delicious foam on top of my coffee. I use it to blend my matcha to perfection. I’ve even used it to make delicious sauces for my meals! Pair this frother with a cute mug and your favorite coffee/matcha for a super cozy Christmas gift.

12) Innersence Non-Toxic Hair Products

I started receiving a lot of compliments on my hair after I started using Innersence hair products and I don’t believe it’s a coincidence! I use their “I Create Hold” and “Quiet Calm Curl Control” every day and I don’t plan on ever using anything else. They use certified-organic plant ingredients in all of their products, and I love the heart behind their brand .

I have curly hair but they have lots of products for straight hair, wavy hair, thick and thin, and everything in between!

13) Pixel Blue Light Glasses

Here’s a scary stat – On average we spend over 30,000 hours a year looking at screens. Exposure to blue light from screens is linked to eye fatigue, blurry vision, dry eyes, headaches, migraines, and sleep disturbances.

I use Pixel lenses to filter blue light, keep my eyes healthy, and improve my sleep quality. AND they’re super flattering. They have tons of styles to choose from in multiple colors, and they even carry kid models.

Use code “taylorstolt5” for $5 off any Pixel eyewear order!

14) Gua Sha Ston e

I start every day by applying a nourishing plant- based skin serum and using a gua sha stone to give my face a few minutes of TLC.

Gua sha has loads of benefits including relieving muscle tension in the face, boosting blood circulation, smoothing fine lines/wrinkles, and encouraging lymphatic drainage to reduce puffiness (something I’ve always struggled with in the AM).

A gua sha stone plus some all-natural skincare would be the perfect gift for any skincare fanatic!

15) Fab Fit Fun Box

FabFitFun is a seasonal subscription box which is filled with over $200 of full-size fashion, beauty, fitness, and lifestyle products. I gifted this to my sister two Christmases ago and not only did she get a box full of products she loved (she still reorders and uses many of the products today!), sitting together while she customized the box was so much fun.

You can wait and order it together on Christmas day so they can pick and choose the contents, or you can order by December 12th to surprise them with the box itself!

Use code “SPRINGLOVE” for $10 off your first box !

16) Classpass

The perfect gift for fitness lovers! Classpass is a monthly membership to over 30,000 gyms and fitness studios worldwide. You can purchase different “levels” of points, and redeem those points for classes. And there’s no commitment – you can cancel your membership at any time if you ever decide Classpass isn’t for you.

I use Classpass every month. I love being able to choose from yoga, pilates, bootcamp, spin and more. And their app makes scheduling simple and convenient!

Click here to purchase a gift card with the amount of your choice- the recipient can use it towards any Classpass membership!

17) Mug With Tea Infuser and Lid

This cute tea mug has a built in infuser. Many tea infuser mugs have a shallow infuser, but this infuser goes deep into the cup so there’s plenty of room for your tea to expand. I also use this mug for regular tea bags – the lid makes it so easy to steep!

It’s the perfect mug for a fresh cup of coffee too. Busy after you pour your morning joe? Use the lid as a way to seal in the heat!

It comes in many colors, but teal is my personal favorite!

18) The Game of Things

Laughter is medicine! The Game of Things is a favorite among my family and friends. The award-winning party game gives players hilarious topics like “things… you wouldn’t do for a million dollars” and each player writes whatever comes to mind. Then you try to figure out who said what!

If you don’t gift it, buy it for yourself and bring it to play at a Christmas party!

19) Jesus Calling Devotional

Gift the gift of a healthy spirit!

This devotional is near and dear to my heart. I have read it year after year but God always uses it in new ways, always telling me exactly what I need to hear when I need to hear it.

Reading it each morning changes the rest of my day in the best kind of way. This is the perfect gift for anyone, no matter what life looks like!

More Healthy Gift Ideas

Want to check out my other favorite products for gift ideas? Here are more products I love!

My Top Five Tips to Keep the Cold/Flu Away!

Mon, 07 Oct 2019 20:52:00 GMT

I feel miserable just thinking about it. I put together a list of my top five tips to prevent the cold/flu all year long!

Toxic Chemicals You’re Probably Consuming Every Day

Mon, 05 Aug 2019 17:49:00 GMT

Toxic Products

Toothpaste, shampoo, body wash, makeup, deodorant – Are these personal care products we see on the shelves safe?

Sadly, no.

Many of us (me included until recently) assume that any product on the shelf has undergone testing to make sure each ingredient is safe for use.

The scary truth? Industrial chemicals do not have to be tested before they are put on the market. Toxic chemicals could be lurking in the products you use every single day.

The regulation of chemicals is handled by the government, specifically the Environmental Protection Agency (EPA for short). The EPA doesn’t require any safety data when companies use a new chemical. Instead, the companies can offer this information voluntarily, which rarely happens. And if the company did know a chemical was dangerous, chances are slim to none they’d be handing that information over.

Yup, pretty frightening.

Is this a problem everywhere?

Europe has banned over 1,300 toxic chemicals from being put in cosmetics.

How many chemicals has the United States banned?

Eleven.

What can you do to protect yourself?

It’s not feasible to memorize the thousands of ingredients contained in personal care products.

Instead, I recommend downloading the “Think Dirty” app that will do the work for you.

Scan a product’s barcode and it will give you easy-to-understand info on the product and its ingredients. If any ingredients are dangerous it will even provide you with cleaner non-toxic product options!

DIY Products

Another option – make something yourself!

My non-toxic makeup brush cleaner recipe contains only two ingredients (ok three if you count water), takes seconds, and costs cents to make.

Ingredients:

How To:

My Favorite Non-Toxic Products

Want to check out the non-toxic products I use? Here are the products I love!

Is It Safe to Eat Goitrogens if I Have Hashimoto’s?

Sun, 07 Jul 2019 23:19:00 GMT

Should you eat Goitrogens if you have Hashimoto’s? A myth surrounding thyroid health is that goitrogens, substances found in cruciferous vegetables like

Easy Homemade Paleo Chocolate

Fri, 10 May 2019 22:35:00 GMT

I’ll keep this short and sweet because I know you’re here for an amazing chocolate recipe, not for me ramble on and on about it.

Paleo Vegan Banana Walnut Mug Cake

Tue, 09 Apr 2019 16:31:00 GMT

I’m not paleo and I’m not vegan. But if you are, today is your lucky day!

Ok even if you’re not, it’s still your lucky day because this mug cake is a breeze to make and it’s delicious.

If you want to bake but you don’t have eggs on hand or you don’t eat eggs, there is this magical thing called the flax egg. You can make it yourself and it’s only two cheap ingredients – ground flax seed and water!

Benefits of flax seed:

Why I use Manitoba Milling:

PS – I’m not getting paid to say any of this, I just legitimately love the product.

Manitoba Milling Co. is currently only sold online . If you want to snag some Manitoba Milling Co. flax seed for yourself, use the code “25MANITOBA” for 25% off your order!

The Recipe

This recipe is made for one (unless you’re feeling generous), but you can easily multiply it to make a bigger batch! Just use a shallow baking pan so that it cooks all the way through.

Click on an icon below to share this recipe and support my blog/my business!

No-Bake Paleo Cocoa Espresso Cake Balls

Sun, 24 Feb 2019 22:13:00 GMT

Valentines day is over but chocolate cravings are not.

Am I right or am I right?

These No-Bake Paleo Cocoa Espresso Cake Balls are here to help.

For the Love of Chocolate

I love chocolate for many reasons, but here are a few cool health benefits you probably haven’t heard of.

Just make sure you’re buying chocolate that’s at least 70% cocoa (ideally more) to reap the benefits!

The Recipe

Now let’s get to my paleo chocolate espresso cake ball recipe. Sweetened naturally with dates, lots of fiber to keep you full and satisfied, bursting with antioxidants AND flavor!

It’s the perfect snack with your morning coffee/tea.

Or an afternoon pick-me-up.

Or some preworkout fuel.

Or a healthy treat for movie night.

Or just an excuse for your daily brain-boosting, immune system enhancing dose of chocolate.

Click on an icon below to share this recipe with your chocolate-loving friends!

– Taylor

The Sweet Potato Chili I Make All Fall and Winter (Packed With Detox + Hormone Benefits)

Mon, 11 Feb 2019 18:41:00 GMT

My much-awaited sweet potato chili recipe is here!

This is no ordinary chili, my friends.

Why this chili hits different:

Supports gut health
Stabilizes your blood sugars
Helps your liver detox toxins and excess estrogen
Makes delicious leftovers
Easy to customize (ground turkey, chicken, and beef all work!)

It’s warm and cozy (obviously), but it’s also packed with nourishing veggies, hormone-supportive ingredients, and so much flavor.

Before we get into the recipe, here are a few standout ingredients and why I use them in my own kitchen and in my virtual functional medicine practice .

Grass-Fed Beef: Omega-3’s, CLA, and B vitamins.

Why grass-fed?

Because grass-fed beef naturally contains:

Higher omega-3 levels
More B12, niacin and folate
A beneficial fat called CLA (conjugated linoleic acid)

Research shows CLA can help:

Lower inflammation
Support fat loss
Promote heart health

Small ingredient swap → big nutrient upgrade.

Bone Broth and Brussels: Detox Support in a Bowl

Bone broth isn’t just great for gut health — it’s also a quiet hero for liver detox , thanks to glycine .

Glycine supports phase two detox detoxificatio n , which is where your body packages up toxins (and excess estrogen ) so they can leave the body.

Brussels sprouts bring even more detox support. They’re part of the sulfur-rich cruciferous veggie family (broccoli, cabbage, kale, etc.), which also support phase 2 pathways.

Black Beans: Fiber for Gut Health + Hormone Balance

Beans may not be glamorous, but they are workhorses for hormone and gut health.

Here’s why I love including them:

They’re rich in soluble + insoluble fiber , which supports healthy digestion
Fiber plays a key role in estrogen elimination (helpful if you struggle with PMS or estrogen dominance )
Their resistant starch feeds beneficial gut bacteria
They help stabilize blood sugars

Plus, they add heartiness and texture to the chili without feeling heavy.

PS - If beans/lentils give you crazy bloat and gas, you may have a condition called SIBO. Learn more here .

Sweet Potato Chili

Course Main Course

Keyword chili

Prep Time 10 minutes

Cook Time 75 minutes

Total Time 90 minutes

Servings 6

Ingredients

2 lb grass-fed beef
2 cans black beans
1 sweet onion, diced (about 2 cups)
3 cups halved Brussels sprouts (cut off stems and cut in half, or buy them already halved)
1 carton baby Bella mushrooms, diced
3 medium sweet potatoes, diced (about 5 cups)
4 cloves garlic, minced
1 Tbsp paprika
2 Tbsp cumin
2 Tbsp coriander
6 cups chicken broth/bone broth
2 Tbsp avocado oil
3 avocados

Instructions

Preheat oven to 400°F.
Sauté the veggies: Heat a large skillet on medium-high. Add 1 Tbsp avocado oil, onions, mushrooms, garlic, and a pinch of salt. Cook 10–12 minutes until softened.
Brown the beef: Add ground beef + 1 Tbsp cumin. Cook ~10 minutes, breaking it apart until fully browned.
Build the chili base: Transfer the beef/veggie mixture to a large pot. Add broth, black beans, 1 Tbsp paprika, 1 Tbsp cumin, and 1 Tbsp coriander. Simmer, covered, for 1 hour.
Meanwhile, roast the veggies: Toss Brussels + sweet potatoes with 1 Tbsp avocado oil and spread evenly on a large sheet pan. Roast for 30–35 minutes or until lightly browned.
Serve: Ladle chili into bowls. Top with roasted veggies and avocado slices.

Notes

Ground turkey or ground chicken can be substituted for the ground beef if desired.
Beef broth or veggie broth can be used instead of chicken/bone broth if desired.

Hope you love this cozy favorite as much as I do.

If you make it, tag me on Instagram or leave a comment — I love hearing from you!

– Taylor

How Much Sugar You’re ACTUALLY Consuming + My Top Tips

Fri, 25 Jan 2019 01:53:00 GMT

You may be thinking “I don’t eat alot of sugar, I’ve been trying really hard to eat healthy lately. This doesn’t apply to me.”

Sugar: The Dangerous Food Additive That’s in Everything

Thu, 17 Jan 2019 21:04:00 GMT

Are you tired of low energy levels? Struggling to fall asleep? Can’t get rid of stubborn belly fat? Suffering from headaches? Sugar is likely to blame!

How to Stay on Track this Holiday Season

Fri, 30 Nov 2018 17:43:00 GMT

Studies show most adults gain 1-2 pounds during the Holidays. A study from Cornell University also found that it typically takes 5 months to lose that extra weight. Many people never lose it!

One to two pounds may not sound like much, but it adds up. Put on two pounds each year for the next twenty years and you’re looking at FORTY POUNDS of weight gain. (THAT is how it happens, by the way. One pound at a time, year after year.)

Instead of a New Year’s resolution to lose weight, make a December resolution to avoid weight gain in the first place. These are my Great Eight tips to help you achieve that. Heck, if you use these tips you may even lose a few pounds before you ring in the new year.

#1 – Ask Yourself Why

Why do you want to stay healthy this Holiday season? Do you want to have more energy so you can enjoy Christmas festivities? Do you want to sleep better? Want to avoid getting sick? Want to start 2019 feeling more confident? Ask yourself the why first.

Write this down and hang it somewhere you can see daily. This is what will drive change and keep you motivated all the way through the new year.

#2 – Quit Counting Calories

That 100-calorie package of cookies is going to do damage to your appetite, heart, and waistline. 200 calories of avocado, on the other hand, can improve blood sugars and heart health, keep you full and satisfied, and help with weight loss.

Optimal health is not just calories. It is about focusing on quality , not quantity. I’ve had plenty of clients who have actually lost weight while increasing their calories. If you only take one thing away from this, it’s that we should all focus on consuming our calories through real food.

#3 – Plan ahead

The Holidays are full of travel, family get-togethers, work parties, and a lot of excuses to lay around and eat some not-so-healthy food. It’s helpful to bring healthy options to parties, to bring healthy snacks during travel, to plan grocery lists and healthy recipes you want to make for the week.

But make no mistake, staying on track isn’t just about planning workouts or healthy meals. It’s about planning when we want to indulge, so we stay motivated to eat healthy the majority of the time. It’s about planning when we need to squeeze in a quick 20-minute workout in our living room. It’s even about planning rest days.

Try to make mostly healthy choices, but remember a few holiday splurges and some missed workouts are not going to permanently derail things. Enjoy when you splurge, then get back on track. Staying on track is not about perfection – it’s about consistency.

#4 – Prepare For “No”

A lot of people are going to offer you Holiday treats and goodies. If you don’t want something, don’t feel bad saying no. You don’t have to apologize for making good food choices. Be proud that you want to take care of yourself.

Who knows – your “no” may motivate friends and family to change their habits for the better.

#5 – Eat more vegetables

I know you’ve heard it a million times, but it’s true.

Why is this crucial to staying on track? Vegetables provide key nutrients that optimize metabolism, detoxification, cognition and more. They’re also full of fiber and water, which keep you full and stabilize blood sugars. This means less sugar cravings. Goodbye Christmas cookie binges!

Vegetables are also super low in calories, but they take up a lot of room. No, calories are not everything (as I discussed above) but they are still a piece of the puzzle. If you load up on vegetables you’re less likely to overeat.

An easy way to incorporate more vegetables is by swapping grains for veggies, like zucchini pasta or cauliflower rice.

#6 – Pause

The Holidays are busy (is it just me or does it fly by faster every year?). It’s easy to get swept up in the chaos and make hasty food decisions. Taking the time to pause is huge .

If you want a cookie as you pass by the pantry, pause and ask yourself if those 30 seconds of pleasure are worth it. Why not take the time to eat something that will actually fill you up and leave you feeling satisfied and full of energy and save the cookies for a special occasion? Or, if you’re just snacking because you’re bored, drink a full glass of water or tea. The craving will pass.

If you’re halfway through your dinner at a restaurant and you’re starting to get full, pause and enjoy your company for the next 5-10 minutes. Engage in conversation, drink some water, and then reassess and see if you’re still hungry. If you’re full, box up the leftovers and save it for later.

#7 – Liquids Count

It’s easy to ignore liquid calories, but they add up fast. Drinks are the number one source of sugar in our diets. Soda is an obvious offender, but don’t forget about sneakier sources: sweetened tea, juice, sports drinks, coffee, kombucha, and alcohol.

Try adding cinnamon or nutmeg to your coffee rather than loading up on flavored creamers or sugar. When you order coffee at a coffee shop, ask the barista to modify your drink . Look at nutrition labels and find kombucha brands/flavors that are lower in sugar. Sweeten your hot tea with small amounts of raw unrefined honey, or drink it as-is. If you’re into cocktails, try something light like a serving of liquor with club soda and a little fruit juice.

I love a cup of unsweetened Matcha to start my morning right, and I sip on herbal teas like ginger, peppermint or roasted dandelion root when it’s cold outside and I want something warm and comforting.

#8 – Keep Things Convenient

Don’t try to make healthy recipes with thirty ingredients. Find easy, healthy, go-to recipes that you can make fast with little effort. One-pan veggies are a breeze and there are usually leftovers. Healthy crockpot dishes can cook while you’re sleeping. Stock up on easy snacks like fruit, whole-fat cheese, hummus, diced veggies, nuts, seeds, or dark chocolate (make sure it’s at least 70% cocoa to keep it low sugar and reap the benefits).

Make no mistake – it’s ok and healthy to relax and enjoy yourself. But don’t let the Holidays completely wreck your body and your health. You deserve better than that!

Enjoy the holidays, but keep it real, and stay on track so you can be a healthier, happier you.

– Taylor

The Perfect Roasted Chickpeas

Tue, 13 Nov 2018 16:52:00 GMT

Guys, roasted chickpeas are seriously my jam . I literally throw them on anything and everything.

First off, aren’t those garbanzo beans?

Yup! “Chickpeas” and “garbanzo beans” are different names for the same thing. In the US they’re typically called chickpeas, and in Europe they’re typically called garbanzo beans.

Help, I can’t get my roasted chickpeas to crisp up!

No worries- I used to have the same problem. But now I get them perfectly crispy every time.

I promise you can get perfectly crispy chickpeas too. All you need is three easy tweaks:

What you need:

Canned Chickpeas

I use canned chickpeas because life is busy. Just make sure the cans have a non-BPA lining – high intakes of BPA can mess with your hormones. BPA is linked to female and male infertility, precocious puberty, hormone-dependent cancers like breast and prostate cancer, and PCOS.

Thankfully most cans are non-BPA these days. But it doesn’t hurt to double check!

And if you have the time to cook chickpeas from scratch, be my guest! Props to you haha.

Seasoning

I personally love seasoning these with coriander, paprika and sea salt (Yeah I know I used paprika for my 60-second salmon recipe too… I love paprika ok?!)

Sometimes I use Ceylon cinnamon with a little coconut sugar or honey. I’ve tried garlic powder and salt and that’s delicious too.

Honestly, you can use any spices your heart desires. Anything goes!

Are chickpeas healthy?

The short answer – yes!

I’ll tell you why you need more chickpeas in your life:

Get to roasting my friends!

– Taylor

If you try this recipe, let me know! Leave a comment, and don’t forget to tag your photos with #plateandcanvas on Instagram. I’d love to see your delicious creations!

Sixty Second Salmon Recipe

Wed, 31 Oct 2018 01:31:00 GMT

Yes, you read that right! 60-second salmon. I have more good news – you only need two added ingredients.

My secret? Cold-smoked salmon!

What is cold-smoked salmon?

The salmon is first “cured” with salt for 24-48 hours. Applying high amounts of salt draws water out of the salmon, firms the texture, and adds flavor.

Next the salmon is smoked at a low temperature (less than 90 degrees F). This allows the salmon to soak up the flavor of the wood!

Can I eat it as-is?

Yes, after the salmon is cold-smoked it’s totally safe to consume! But it still has a raw texture because it was cured , not cooked .

Some people love cold-smoked salmon, but I’m just not one of those people.

So I took the cold-smoked salmon and two extra ingredients and – Wallah! An easy protein option that is bursting with awesome flavor. AND it’s an inflammation-fighting machine!

Convenience at its Finest

I almost always have a package of cold-smoked salmon in the fridge, for when life gets hectic… Which is, well, pretty often (anyone else out there with me?).

I also love that the cold-smoked salmon is sold in a sealed package. It stays for a couple of weeks (unopened), so no worries if you buy it and don’t cook it right away!

How to Use the Sixty-Second Salmon

On a salad: It’s great on salads. The salmon is so full of flavor that you can take it easy with the dressing. Something simple like olive oil and lemon juice or balsamic vinegar does the trick!

An Easy Snack: Pair the salmon with some avocado for a super simple snack! The salmon has lots of protein and healthy fats, and the avocado is loaded with healthy fats as well as fiber. It will stick with you for hours!

On an English Muffin: I’ll admit my absolute favorite way to use this salmon is on a Mikey’s English muffin with Miyokos cashew cream cheese, fresh dill, and lemon juice. Mouth is currently watering.

If you try this recipe, let me know! Leave a comment, and don’t forget to tag your photos with #plateandcanvas on Instagram. I’d love to see how you use this sixty-second salmon!

Six Things You Need to Do Right Now to Avoid a Cold

Sun, 14 Oct 2018 23:47:00 GMT

I love soaking up some summertime sunshine, but MAN do I love Fall. I love the cooler weather (those 100 degree days in Texas get old real fast), rocking oversized sweaters, creating fun pumpkin desserts, the football games (ok, I don’t really care about the football but I do love an excuse to hang with friends).

What I don’t love is the common cold ruining all the fun!

Seriously, is there anything worse than your nose constantly running? Hmm, perhaps not being able to breathe through your nose at all? Or maybe the watery eyes and sneezing takes the cake. So many lovely cold symptoms to choose from.

Follow my top tips to fend off the common cold so you can keep doing your Fall-thang,

1) Vitamin D – Sunshine or supplement

2) Eat enough protein

3) Stay active

4) Rest

5) Get enough Zinc

6) Keep up that Vitamin C

Feel a cold coming on? Or have a full-blown cold already? I have tips for that too! Comment below to let me know if you’d like to find out how to cut your cold time in half and feel better fast.

Are Roasted Vegetables Sabotaging Your Health?

Wed, 03 Oct 2018 23:35:00 GMT

Fall is officially here! And you know what that means – lots and lots of roasted vegetables. And I’m alllllllllll about the roasted vegetables, BUT the oil you choose will make-or-break the health benefits of those golden-brown beauties.

Let me explain!

All cooking oils have a specific temperature called a smoke point .

If you cook under that temperature all the health benefits of the oil stay intact.

If you cook over that temperature, however, the oil breaks down and oxidizes. The health benefits go away. Even more concerning is the damage the oil can do.

Oxidized oil can:

Smoke points for the healthy cooking oils I use often:

As you can see, olive oil and coconut oil are great for medium-temperature cooking. But make sure to stick with avocado oil when roasting at high temps!

I especially love Chosen Foods avocado oil – The avocados aren’t sprayed with pesticides, the oil is cold-pressed, and their bottles are made with recycled glass! (I’m not getting paid a penny to tell you any of this, I just genuinely love their products)

Ok now to this delicious, three-ingredient roasted butternut squash recipe!

Ingredients:

How To:

I’ll admit my roommate has caught me eating these straight off of the pan on several occasions.

Once, she left and returned fifteen minutes later asking for a bite or two.

And then I proceeded to tell her I may or may not have already eaten it all three cups in one sitting… Haha whoooops, happens to the best of us.

How to Pick the Perfect Avocado

Sun, 16 Sep 2018 02:50:00 GMT

The first step to making amazing guacamole? Picking out the perfect avocados.Your step-by-step guide. Color isn’t a surefire way to determine if an avocado

Caramel Apple Smoothie Bowl

Thu, 23 Aug 2018 02:45:00 GMT

You guys probably already know that added sugar can lead to obesity and diabetes. But you may not know sugar’s other, less obvious effects.

Smoothie Sugar Bombs

Unfortunately, sugar is the most commonly added ingredient in food products in America. Even smoothie chains add sugar to their “health drinks”.

Smoothie King’s fruit smoothies have anywhere from forty to NINETY-THREE grams of sugar. And that’s just for a size small !

I’m not saying all smoothies are bad, and I’m not saying you should never have Smoothie King again. I’m just saying you should do some research to decide whether or not that smoothie joint in town is actually doing your body any favors. Better yet, try making a smoothie at home!

Your body processes natural sugar from fruit differently than added sugar, so it won’t do damage like added sugars will.

This caramel apple smoothie is refreshing and sweet, but it won’t break your sugar bank. It’s 100% sweetened with fruit, and it contains healthy fats and protein to slow down the absorption of those natural sugars! AKA your blood sugar will stay stable and you won’t be hangry an hour later.

The Maca powder gives it a caramelly flavor, and it has some super cool health benefits.

Just make sure to buy gelatinized maca… If it’s not gelatinized it can be hard on your digestive system!

Caramel Apple Smoothie Bowl

Instructions:

An apple smoothie a day keeps the doctor AND sweet tooth away ��

Have a great week and be sure to tag @thefitish and @plateandcanvas with your smoothie bowl creations for a chance to be featured on Instagram!

And follow me on @plateandcanvas for more recipes and nutrition tips!

-Taylor

How to Cook the Perfect Sunny-Side Up Egg, Every Time

Thu, 09 Aug 2018 02:28:00 GMT

How to Cook the Perfect Sunny-Side Up Egg, Every Time

If you’ve been following my Instagram account you’ll know that I’m allllll about the sunny-side up eggs. I put them on avocado toast, a bowl full of sautéed veggies, a sweet potato hash, a big bed of greens…

I mean, what don’t over-easy eggs go well with?

Nothing, that’s what.

Alright let’s get to the necessities!

Here we go guys, the perfect sunny side up egg…

Every.

Dang.

Time.

Instructions

I’m all about low-maintenance dishes, but this is something that’s well worth babysitting.

Tag your sunny-side up eggs ( @plateandcanvas ) for a chance to be featured – I’d love to see your beautiful breakfast creations!

-Taylor

The Ratio to Blame for Your Inflammation

Tue, 24 Jul 2018 02:04:00 GMT

Inflammation isn’t always a bad thing. Short-term inflammation increases blood flow, eliminates toxins, and initiates the repair of damaged tissue. It is helpful for protection as well as healing.

Chronic Inflammation

But if inflammation persists? Then we run into issues. Chronic inflammation can manifest in many ways.

The Omega Ratio

Ok ok so it’s obvious inflammation is bad news. But what can we do about it?

Consider what you’re ingesting three times a day (four or five for all my snackers out there). Diet plays an enormous role.

Dietary fat can have one of the biggest impacts. The standard American’s diet is high in omega-6’s and low in omega-3’s, which promotes inflammation. A 1:1 ratio is ideal. The average American’s diet is a 17:1 ratio!

To reduce your omega-6 intake, reduce your intake of high omega-6 oils. These oils are highly concentrated sources of omega-6’s and they are typically processed with high heat and chemical solvents , making them even more inflammatory.

High omega-6 oils:

The easiest way to get your daily dose of omega-3’s is a big slab of wild-caught salmon, which brings me to this inflammation-fighting recipe.

It’s a dish that is sure to impress dinner party guests, your spouse, your roommates, or whoever else you decide to share it with! (If you keep it all to yourself, no judgment.)

Wild-Caught Salmon over a warm Arugula Quinoa Salad

Servings: 4

Ingredients:

Directions:

I promise you don’t need a culinary degree to create something delicious, and you don’t need a nutrition degree to create something wholesome. Healthy cooking can be easy, enjoyable, delicious and fun. You might even find that it brings you joy, just like it brings me joy to share this recipe with you!

Now go fill up your shopping carts with delicious real food and fight that inflammation that’s dragging you down! (It’s tough love guys)

-Taylor

Be sure to be sure to follow me on Instagram @plateandcanvas for more recipes and nutrition tips!

Quinoa Tabbouleh Recipe

Sun, 08 Jul 2018 02:13:00 GMT

Hello friends! I’m Taylor Stolt — a registered dietitian and foodie, former collegiate-athlete, integrative and functional medicine enthusiast.

I’m so excited to share my nutrition knowledge, nourishing (and delicious) recipes and other helpful tips and tricks on all things health and wellness with you guys.

Confession

First, I have a confession: I spent weeks trying to think of the “perfect” first blog post, and did nothing but worry. Then I realized I needed to stop worrying so dang much and just get moving!

It was a great reminder. I have a lot of passions, a lot of things I want to do in this life. What holds me back? Fear. The fear of messing up, the fear of judgment, the fear that someone else will do it better.

Maybe you don’t want to start going to the gym because you’re worried you won’t be as fit as the person next to you. Maybe you don’t want to start cooking because you haven’t cooked much in the past and you think you won’t be good at it. Maybe you don’t want to try to improve your health because the last time you tried you slipped up, and now you’re back where you started.

Dissolve Your Fears

Those fears are valid, but don’t let them hold you back! Dissolve them with action. Fear is no match for movement.

If you’re the slowest person at the gym, I promise you won’t be if you keep going. If you’re terrible at cooking, I promise you’ll get better if you stick with it. If you weren’t healthy yesterday, you can be healthier today.

Stop thinking about changing, and just do it! (shoutout to Nike). No, the process isn’t pretty. You’re going to fail. You’re not going to be able to finish some workouts. You’re going to have to modify some exercises. You may burn meals, overs-season them, dry them out. You might cook some dishes that honestly don’t taste great. You may take two steps towards a healthier life and then take one step back.

Baby Steps

The good news is, it gets better.

As you get in better shape, exercise becomes fun and exciting. As you improve your cooking skills, making dinner becomes enjoyable. As you improve your health you will have more energy, better-quality sleep, improved focus, enhanced mood and a higher quality of life. It’s much less tempting to revert back to old ways when you realize how good you’re capable of feeling.

That, my friends, is the beauty of health and wellness. It’s not about perfection or what the person next to you is doing. It’s about choosing to better yourself. It’s about the journey.

In light of that, I want to share a simple (but incredibly delicious, of course) recipe with you guys! You don’t need fifty ingredients, fancy gadgets, or three hours to slave over the stove. There’s minimal cooking and the dish actually gets more flavorful over time.

I give you – Quinoa Tabbouleh!

This dish is a summertime favorite of mine. The fresh herbs, juicy tomatoes and light, fluffy quinoa make it a refreshing dish – perfect on a hot day! The coolest part? It becomes more flavorful over time – the quinoa will continue to soak up the flavors of other ingredients and the fresh herbs soften. Prep it the night before a cook-out or summertime get-together, or double the recipe and eat on it throughout the whole week!

The ingredients in this recipe have a lot of health benefits, but I know I’ve already stolen a lot of your time so I’ll keep this short and sweet!

First, the health benefits:

Second, breakdown of the ingredients:

And finally, how to make this Mediterranean dream a reality:

1. Cook quinoa according to package, but use ¾ cup quinoa and only 1 1/4 cup water. You want the quinoa to be fluffy, not soggy!

2. Put quinoa in the fridge to cool while you chop/mince all other ingredients.

3. Combine.

4. Serve and eat. Told ya it was simple.

5. Leftovers can be stored in the fridge for 5-6 days. Score.

Stay tuned for more delicious recipes and nutrition tips and tricks, and be sure to follow me on Instagram @plateandcanvas !

Any specific recipe you’d like to see? Curious about a specific nutrition topic? Don’t hesitate to reach out and let me know. Anything I can do to support you on your health journey!

– Taylor

Plate and Canvas

Postpartum Digestive Issues: Why Symptoms Don’t Go Away and What to Do

What Most Women Are Told

What We See in Our Practice

1. Hormone Shifts

2. Microbiome Disruption (A Big One)

3. Pelvic Floor Changes (Even If You Had a “Normal” Delivery)

4. C-Section and Pain Med Side Effects

What’s Normal Postpartum (and What’s Not)

What to Do If Your Symptoms Aren’t Improving

How We Support Postpartum Digestion (and Why It Works)

1. Targeted Nutrition

2. Hormone and Metabolic Support

3. Nervous System Support

4. Pelvic Floor Support

Final Thoughts

Want to Get to the Root Cause?

How to Increase Sperm Count Naturally: Root Causes + What to Do

Why Sperm Count Matters

What is a Normal Sperm Count?

The 6 Root Causes of Low Sperm Count

1. Hormone Imbalances (Low Testosterone, High Estrogen, Thyroid Dysfunction)

2. Blood Sugar Instability & Insulin Resistance ﻿

3. Chronic Inflammation

4. Nutrient Deficiencies That Sabotage Sperm

5. Environmental Toxins & Endocrine Disruptors

6. Testosterone Therapy (TRT)

Stop Guessing: How to Identify What Is Affecting Sperm Count

How to Increase Sperm Count Naturally (Step-by-Step Plan)

Step 1: Stabilize Blood Sugar and Improve Metabolic Health

Step 2: Reduce Inflammation

Step 3: Optimize Hormones Naturally

Step 4: Replete Key Nutrients

Step 5: Reduce Toxin Load

How Long Does It Take to Increase Sperm Count? ﻿

Bringing It All Together

Baby Digestion: What’s Normal, What’s Hard, and How Support Can Help

How Digestion Changes Over the First Year

Why Babies Struggle with Reflux/Gas

Air Intake

Core Control

Gut Motility/ Allergies

When Support Can Make a Difference

Sealed Latch

Core Strength

Gas Relief Strategies

What to Watch For/When to Schedule

Dads, Want Athletic Kids? Start Exercising Before They’re Born

Why This Matters

What the Study Showed

Trained fathers → fitter kids

Proof it’s the sperm

Human Parallels

Practical takeaways for dads-to-be

Bottom Line

Personalized Guidance

The Best Teas to Support Fertility Naturally

The Best Teas to Support Fertility Naturally

1) Green Tea

2) Lemon Balm Tea

3) Spearmint Tea

4) Chamomile Tea

Honorable Mention - Ginger Tea

Teas to Avoid

Building a Holistic Fertility Plan

Top 9 Foods to Boost Fertility, According to a Dietitian

Fertility-Boosting Foods

1) Salmon

2) Cruciferous vegetables (broccoli, Brussels sprouts, kale, cauliflower, etc.)

3) Eggs

4) Seeds (sunflower, sesame, flax, pumpkin, chia)

5) Full-fat dairy

6) Fermented foods (sauerkraut, kimchi, pickles, kefir, yogurt, cottage cheese)

7) Slow-burn carbs (whole grains, beans, lentils, potatoes, butternut squash)

8) Oysters

9) Green Tea/Matcha

Key Nutrients for Fertility

What to Limit or Avoid for Fertility

Advanced Glycation End Products (AGEs)

Excess sugar & refined carbs

2. Blood Sugar Instability & Insulin Resistance

How Long Does It Take to Increase Sperm Count?