Aligned Health Practice

Looking to wreck your metabolism this summer? 🤠

Of course you’re not 🙅🏻‍♀️ but here are a few practical things to watch out for to make sure you aren’t doing more harm than good when it comes to your metabolic rate.

Swipe to see what to avoid for optimal metabolic health 👉🏼

Happy Mother’s Day to all the Mothers out there! But also, let’s take a moment to recognize the mommas that go unrecognized or don’t find this day as happy. It doesn’t take away the fact that they are indeed mommas.

We hope this Mothers Day is full of whatever ALL you mommas need 💜 Thanks for all you do and have done!

We have posted more about Women’s Health lately, but for a good reason- next week is WOMENS HEALTH WEEK‼️

Although Aligned Health Practice has grown to be so much more than a clinic specializing in Women’s Health, our roots still run deep in this area. We have incredible female practitioners who have a passion for fueling their fellow bad a$$ woman and helping them on their health journey.

Swipe to meet our POWERHOUSE women providers 💜

Vitex agnus castus (more formally known as chasteberry) is known to have multiple benefits for fertility👇🏼

-Reduces high levels of prolactin
-Improves low progesterone levels
-Can ease PMS symptoms
-Promotes *normal* cycle lengths

It’s really important to note that chasteberry *can* help these areas when the root is due to low progesterone levels.

It’s also important to note that this is not miracle supplement and should be a) discussed with a medical provider and b) used alongside nutritional, behavioral, and lifestyle interventions.

Swipe 👉🏼 for several supplements that may help support fertility!

As always, talking with your doctor or RD can be a big help finding the right supplement for you (and remember they’re meant to SUPPLEMENT what’s happening with nutrition and lifestyle habits 🫶🏼)

Stay tuned for help determining what to look for in a high quality supplement!

Have you heard of seed cycling? 🤔

While research is ongoing, seed cycling has become popular for its potential to support hormones through the menstrual cycle and reduce symptoms of PMS, PCOS, endometriosis, and menopause.

Seeds are a great source of vitamins and minerals to support your health in general (despite any potential hormonal benefits) so here’s a great guide if you’d like to give it a try ☝🏼😊

As promised… the Luteal Phase!

Swipe for tips on how you can alter your nutrition and training during the second half of your cycle. Use this time to work WITH your body as needed 🫶🏼

Having the right people to support you can make all the difference in one’s fertility journey 🧡

But knowing where to start is the hard part. Swipe for some of our favorite community providers + other resources available to you!

Focusing on nourishing your body for optimal health is a great first step to support fertility 🫶🏼

️🍽️ Balanced meals: Prioritize enough calories, healthy fats, protein, & minerals to fuel your cycle

💊 Prenatal: Take a methylated prenatal vitamin for key nutrients that support ovulation and egg health

☀️ Sunshine squad: Get daily sun exposure for natural Vitamin D production, which is essential for hormone regulation

️‍💪🏽Resistance Training: Focus on resistance training to build muscle and balance hormones. Take a break from HIIT workouts to reduce stress on the body

😴 Sweet dreams: Prioritize quality sleep to regulate hormones and allow your body to rest and repair

This is just the beginning! Stay tuned for our next blog post to dive further into these and let us know what questions you have about optimizing your fertility journey!

Choose food first 👏🏼

Here are some great food options for increasing your magnesium without supplementation:

🥜 Nuts, seeds, legumes
🍗 Chicken
🍞 Whole grains
🥛 Dairy
🥬 Spinach and leafy greens
🥗 Fruits and veggies
🍫 Dark chocolate

Mix in 1-2 of these options with your meals to increase your overall magnesium intake, and always consult with your health care providers or registered dietician for help with nutrient deficiencies!

Magnesium isn’t a one size fits all supplement - different forms offer different benefits!

Save this graphic for a quick rundown on a few of the various magnesium supplements and what they can help with 👆🏼

As always, use this knowledge paired with a food first approach to decide what supplements are right for you, and consult your health care provider when needed! 🥗

Ayyy all the hype with magnesium!

While we totally understand and even agree with how incredible magnesium is, we do encourage people to think of the big picture before taking any random supplement.

Magnesium is a common mineral discussed in our practice, as we work primarily with athletes and women. In these populations, there is a lack of intake (and they feel it).

Check out this post about magnesium. Our hope is to educate and empower people to make decisions in collaboration with their medical team vs feeling blinded by recommendations 💜

What kind of preworkout should I take? 🤔

This depends completely on the person!

Preworkout is designed to aid exercise performance and endurance, but it’s not a necessity for a good workout. As with all supplements, it can help fill some gaps but proper nutrition is the best fuel 🔥

If you do take preworkout, you have the choice between stim vs non-stim 👇🏼

Stim preworkout contains caffeine, stimulants, and beta alanine. These are great for increasing energy and alertness, but they can cause a jittery feeling in individuals sensitive to these ingredients.

Non-stim preworkout doesn’t have caffeine or other stimulants, so it doesn’t cause that feeling but it may not impact energy as much.

It’s up to the individual and what suits their needs! 💪🏽

Ever feel lethargic or weak during training sessions? 🥱

What we eat and the timing of our meals can make a huge difference in how we eat feel and perform during physical activity 💪🏽

Take a moment during your workouts this week and check in with yourself: How do you feel? How are you fueling yourself? How we make it even better?

FOOD FOR THOUGHT journal prompt. Staying on the topic of Spring Break since this is right around the corner for several families with school-aged kiddos and even college students.

Going a little deeper into thought here. Stay curious, not judgmental.

So we went silent for a while- but only because we got crazy busy with all the things 😅 Our team is working hard over here and enjoying it 🥰

Be sure to check out our friends in the community! We love them and they love us. And even better- we all love who we serve 💪🏽



.dpt .ham academy

Apples sautéed in a deep pan with pure maple syrup, cinnamon, a little butter, and vanilla extract to make soft, warm apples. My whole family LOVES these, especially with some wholegrain French toast. These apples also pair nicely with oats, waffles, pancakes, and ice cream or simply have them alone (still delicious).

Head over to our website (Link in bio!) for this recipe along with nutritional facts.

Check out our dozens of other nutritional recipes on our website as well. Happy cooking! 😋

Candy cravings? No worries! Halloween is full of delicious sweets, so here are 4 ways to help enjoy them! 🍭

At Aligned Health Practice, we believe in finding a balance. Improve your relationship with candy and enjoy the sweetness guilt-free.

Normalizing candy help improve your relationship with treats, allowing for enjoyment without guilt. Watching your language around sweets by keeping out negative words can help too!

Questions? Reach out to your Registered Dietitian or schedule your first appointment with Aligned Health Practice! Link is in bio to schedule 💜

🎃 Halloween is all about the treats and the fun! 🍬 Remember to enjoy this spooktacular season. Here are some tips to keep your Halloween sweet:

1️⃣Embrace the candy, but balance it out! Pair your favorite treats with some protein and fiber to keep your blood sugar steady and cravings in check.

2️⃣ Normalize candy by incorporating 1-2 pieces into your balanced meals. It's all about finding that sweet harmony in your lifestyle.

3️⃣ Tune into your body and mind. Pay attention to how you feel after each piece of candy. Savor the experience and enjoy each piece.

4️⃣ Keep it positive! Watch the language you use around candy. No need for negative talk – it's a part of the Halloween fun!

5️⃣ Share the joy! Consider spreading the Halloween spirit by sharing some candy or baking festive treats with loved ones. After all, it's a time for togetherness and celebration.

Wishing you a spooktacular and sweet Halloween!

In a world where expectations can sometimes feel overwhelming, it's essential to remember that we have the power to define our own standards and hold ourselves accountable to them. 💪✨

This quote resonates with our mission to encourage positive, lasting changes in your relationship with food, nutrition, and overall wellness. It's about setting your own bar for a healthier, happier you.

Click the link in our bio (or go to our website!) to schedule your first session with one of our expert Registered Dietitians!

Let's work together to achieve your wellness goals and make positive, lasting changes in your life. 💜

In the hustle and bustle of our daily lives, it's easy to overlook the importance of self-care, especially when it comes to sleep and stress management.

Let's talk about some key aspects that can make a world of difference in how we prioritize our well-being. 💤

Here are 6 ways to prioritize YOU!

1. Recognize Hunger and Fullness
2. Understand Energy Levels
3. Manage Stress and Emotional Well-Being
4. Notice Changes in Menstrual Cycle
5. Exercise and Recovery
6. Honor Individual Needs and Preferences

Remember, there's no one-size-fits-all approach to self-care. Our journey to better sleep and stress management is personal and ever-evolving.
So, let's take these steps to heart, and prioritize the nurturing of our bodies and minds. After all, the quality of our sleep and the management of our stress can have a profound impact on our overall well-being.

A wholegrain muffin made with whole wheat flour, apples, spices, applesauce, eggs, Greek yogurt, and vanilla- sprinkled with a little unrefined sugar.

These are a moist, nutrient-packed fall muffin (although I have them year-round, cause why not?). Each muffin has 3 grams fiber and 4 grams protein!

So, savor the warmth of fall and the comfort of these nourishing muffins, knowing that they are a delightful combination of flavor and nutrition.

Head over to our website alignedhealthpractice.com (Link in bio) for full recipe with nutritional facts. And check out our dozens of other nutritious recipes as well. Happy cooking 😋

“Unlocking the full potential of our workouts is more than just lifting weights or running on a treadmill; it's a journey of self-discovery and growth." 💪💜

Remember, fitness is not just about appearances; it's about feeling confident, energetic, and living your best life.

Your journey may have its ups and downs, but the moments of pushing through the toughest workouts will be the ones you cherish the most.

Here are some of our best tips to make sure you are getting the most out of your workouts!

Interested in talking with one of our Registered Dietitians about your exercise and nutrition? Click the link in our bio to schedule your initial appointment today! ✨

Here’s a powerful quote for your weekend reminder! 💜

When we show love and kindness to ourselves, we demonstrate to others how we want to be treated.

By practicing self-love and self-care, we teach others to do the same. It's a beautiful cycle of love and respect! Self-care looks different to everyone, so make sure you are practicing it in ways you enjoy! 👏

Here are some self-care practices you can try: practicing yoga, taking warm baths, getting enough sleep, eating nutritious food, disconnecting from social media, and journaling.

Enjoy your weekend and take some time to relax!

It’s truly remarkable how small changes can have a profound impact on our lives and lead to significant growth and transformation.

Whether it's in personal development, hitting new health goals, or achieving long-term goals, recognizing and harnessing the potential of small changes can be a driving force behind meaningful and enduring progress.

At Aligned Health Practice, we are here to help you reach any goal: big or small! We believe in working one-on-one with clients to build a foundation and provide support, motivation, and helpful tools to help you stay on track. 👏

Book your appointment now! Link is in our bio 😊

The acai berry, native to Brazil is rich in antioxidants and good source of essential amino acids and omega vitamins. Because they are easily perishable, many companies freeze-dry the berries and turn it into a powder.

The powder works perfectly to create a nutritious, creamy bowl with a blend of other antioxidant-rich berries, banana, yogurt, and milk.

Adding protein helps to make this a more balanced meal that can be a quick, on-the-go option! 💪

For this recipe and dozens of others, head over to our website (Link in bio!)

Whether you're a seasoned athlete or just getting started on your fitness journey, what you eat before a workout can significantly affect your energy levels, muscle function, and recovery time.

This guide aims to provide practical tips on what to eat before a workout to fuel your body effectively.

We included some of our helpful tips to remember when fueling before an exercise. As well as suggestions of what to consume 3-4 hours before exercise, and 30-60 minutes before.

Remember, this all depends on your personal preferences, dietary restrictions, and the intensity/duration of your workout. In general, your pre-workout meal should provide sustained energy, hence the emphasis on high-carb foods, and include moderate protein for muscle support.

As always, it's essential to discuss your nutritional needs with your Registered Dietitian and Medical Team.

If you found this information helpful, feel free to share it with a friend or save it for later when you need a reminder! 💪

Need more carbs? We got you covered! 👏

Here’s some nutritious carbohydrates that you can pair to your meals.

Remember, carbohydrates are important because they provide energy for our bodies and help fuel our daily activities. 🌟

Plus… they’re delicious! Including a good balance of different carbohydrates can help us feel our best.

Let us know what your favorite carbohydrates are below! ⬇️

A warm, moist bread perfect for the Fall season. This bread is made with pumpkin, Greek yogurt, whole-grain flours, eggs, and spices. Of course, you can throw in some chocolate chips as you wish. 😋

To help reduce the overall fat and calories (without sacrificing flavor) applesauce was used in place of oil. Cut into slices and enjoy a lean protein of choice, such as eggs, cheese cubes, Greek yogurt, or a protein shake.

Head over to our website (Link in bio!) to find the full recipe as well as dozens of other nutritional recipes.

We are big advocates of strength training for all! Not only has it been proven time and time again to improve physical health but we often see mental health benefits across populations 💪🏽

Check out our favorite community resources if you’re more interested in building strength!!
💪🏽In Fitness Club
💪🏽MASS .academy
💪🏽Lydia Horner