Grounded

🌅 5 Tips to Help Regulation Morning Cortisol

When in balance, Cortisol follows a natural daily rhythm, peaking in the early morning to help wake you up and gradually decreasing throughout the day to prime your body for sleep. Regulating cortisol and managing stress in the mornings is crucial for our energy level, emotional resilience, cognitive function, sleep-wake cycle, and physical health.

Here are 5 tips to help you kickstart your mornings with balance and energy:

1.☀️Early Morning Light Exposure: Spend time outdoors or crack open a window to allow light into your living space. Exposure to natural light in the morning supports the natural rise and fall of cortisol throughout the day and has been linked to increased alertness, improved mood and better sleep.

2. 💦Hydrate, Hydrate, Hydrate: Start your day by replenishing your body. Hydration aids in cortisol regulation and ensures you’re ready to take on the day.

3. ☕️Wait 90 Minutes after waking to enjoy Your First Sip of Coffee: Cortisol levels peak shortly after waking up, known as the cortisol awakening response (CAR). This surge is a natural and healthy part of the body’s preparation for the day. Consuming caffeine during this initial cortisol spike might interfere with the body’s natural awakening process.

3. 🍳Balanced Breakfast: Fuel your body with a balanced breakfast rich in protein, healthy fats, and complex carbs. A well-rounded meal sets the stage for stable blood sugar levels and cortisol balance.

4. 🧘🏻‍♀️Mindful Mornings. Wake up a little earlier so your mornings are less rushed. Rushing triggers the body’s stress response, leading to increased levels of cortisol and stress.

5. 🚫📱Tech-Free First Hour: Give yourself a tech-free zone during the first hour of your day. Resist the urge to check emails or social media immediately upon waking. Allow your mind to wake up gradually.

Try incorporating these tips into your morning routine for a happier, healthier start to the day. 🌈✨

This Sugar, Gluten + Nut-Free Granola recipe from is easy on your blood sugar and your digestion. Grab it below . ⬇️

🛒What you need:

* 3 cups gluten free rolled oats
* 1/4 cup pumpkin seeds
* 1/4 cup sunflower seeds
* 1/4 cup shredded coconut
* 2 tablespoons of chia seeds
* 2 tablespoons of cinnamon
* 2 teaspoons cardamom, ground
* 2 teaspoons vanilla extract
* 1/4 teaspoon of salt
* 1/4 cup of coconut oil


🥣Make:

* Preheat oven to 300°F (150°C) and line a baking sheet with parchment paper.

*In a large bowl, toss together the oats, seeds, coconut, chia seeds, cinnamon, and salt.

* In a small saucepan over low heat, melt the coconut oil with the vanilla extract.

*Pour the wet mixture over the dry mixture and stir well to coat evenly.
Spread the granola mixture in an even layer on the prepared baking sheet.

*Bake for 25 to 30 minutes, until golden and crisp, stirring halfway through.

*Let the granola cool on the baking sheet. Store in an glass-lock container for up to a month.

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This Sugar, Gluten + Nut-Free Granola recipe from is easy on your blood sugar and digestion. Grab it below . ⬇️

🛒What you need:

* 3 cups gluten free rolled oats
* 1/4 cup pumpkin seeds
* 1/4 cup sunflower seeds
* 1/4 cup shredded coconut
* 2 tablespoons of chia seeds
* 2 tablespoons of cinnamon
* 2 teaspoons cardamom, ground
* 2 teaspoons vanilla extract
* 1/4 teaspoon of salt
* 1/4 cup of coconut oil


🥣Make:

* Preheat oven to 300°F (150°C) and line a baking sheet with parchment paper.

*In a large bowl, toss together the oats, seeds, coconut, chia seeds, cinnamon, and salt.

* In a small saucepan over low heat, melt the coconut oil with the vanilla extract.

*Pour the wet mixture over the dry mixture and stir well to coat evenly.
Spread the granola mixture in an even layer on the prepared baking sheet.

*Bake for 25 to 30 minutes, until golden and crisp, stirring halfway through.

*Let the granola cool on the baking sheet. Store in an glass-lock container for up to a month.

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⏰✨Live in Sync with Your Circadian Clock for better health and wellness ⏰🌅

☀️Circadian rhythms are 24 internal cycles that govern many processes in our body, including body temperature, hormone patterns, sleep-wake cycle, immune function, and appetite. Aligning your daily routine with your circadian rhythm can be a game-changer for your overall well-being.

🌞 Here are 6 tips to help you unlock the magic of circadian living
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🌅 Get Morning Sunlight: Wake up with the sun to kickstart your day on a positive note. Natural light exposure in the morning helps regulate your internal clock, setting the tone for a productive day ahead and a better night’s rest. 🌞

☕ Time Your First Sip of Coffee: The release of cortisol in our bodies is tied to our sleep-wake cycle, with the highest levels peaking around 45 minutes after waking. Waiting 60-90 minutes before drinking caffeine ensures you get a boost when your cortisol levels drop and you really need it.

🍃 Enjoy Meals in Sync with your Circadian Rhythm: Opt for a protein-rich breakfast within 90 minutes of waking, a satisfying lunch, and a lighter dinner to support your body’s natural energy fluctuations throughout the day and help you get a better night’s rest. 🍲🍎

🏋️‍♂️ Time Your Workouts: Schedule your exercise during peak energy times, usually later in the morning or early afternoon. This not only enhances performance but also aligns with your body’s natural cortisol levels. 🚴‍♀️💪

🌙 Wind Down Gracefully: As the evening approaches, dim the lights and ease into a relaxing bedtime routine. Limit screen time before bed, allowing your body to produce melatonin and prepare for a restful night’s sleep. 🌌😴

🌟 Prioritize Quality Sleep: Commit to a consistent sleep schedule. Aim for 7-9 hours of quality sleep each night to optimize cognitive function, mood, and overall health. 💤🌜

Share your favorite tips for living in rhythm below and let’s inspire each other to make the most of every moment.

💚 🌺✨

⏰✨Live in Sync with Your Circadian Clock for better health and wellness🌅⬇️

✨Circadian rhythms are 24 hour internal cycles that govern many processes in the body, including body temperature, immune function, hormone patterns, sleep-wake cycle, and appetite. Aligning your daily routine with your circadian rhythm can be a game-changer for your overall well-being.

🌞 Below are 6 tips to help you unlock the magic of circadian living 🔄✨

🌅 Get Morning Sunlight: Wake up with the sun to kickstart your day on a positive note. Natural light exposure in the morning helps regulate your internal clock, setting the tone for a productive day ahead and a better night’s rest. 🌞

☕ Time Your First Sip of Coffee: The release of cortisol in our bodies is tied to our sleep-wake cycle, with the highest levels peaking around 45 minutes after waking. Waiting 60-90 minutes before drinking caffeine ensures you get a boost when your cortisol levels drop and you really need it.

🍃 Enjoy Meals in Sync with your Circadian Rhythm: Opt for a protein-rich breakfast within 90 minutes of waking, a satisfying lunch, and a lighter dinner to support your body’s natural energy fluctuations throughout the day and help you get a better night’s rest. 🍲🍎

🏋️‍♂️ Time Your Workouts: Schedule your exercise during peak energy times, usually later in the morning or early afternoon. This not only enhances performance but also aligns with your body’s natural cortisol levels. 🚴‍♀️💪

🌙 Wind Down Gracefully: As the evening approaches, dim the lights and ease into a relaxing bedtime routine. Limit screen time before bed, allowing your body to produce melatonin and prepare for a restful night’s sleep. 🌌😴

🌟 Prioritize Quality Sleep: Commit to a consistent sleep schedule. Aim for 7-9 hours of quality sleep each night to optimize cognitive function, mood, and overall health. 💤🌜

Share your favorite tips for living in rhythm below and let’s inspire each other to make the most of every moment. 💚

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Despite our best intentions, statistics consistently show that 80% of us have abandoned our resolutions by Valentine’s Day.

Here are 6 tips to cross the finish line this year. 💪✨

💫Reflect on the Past Year: Take stock of what worked well and what didn’t. Celebrate achievements and use the lessons learned from challenges to help you create the change you desire this year.

💫Think broadly: What do you want more of (community, financial stability) and less of (harried mornings, sleepless nights) this year? Use these reflections to design goals for the coming year.

💫Let One Word Be Your Guide: Think of a word that describes what you want to cultivate this year, and let everything flow from that word.

💫Know Your “Why”: Understanding your “why” (why this goal?) allows you to go deeper and get in touch with the real purpose behind your goal. Hit the to understand the powerful role your “Why” plays in goal achievement.

💫 SMART Goals: When setting goals, make them Specific, Measurable, Achievable, Relevant, and Time-bound (SMART). Break down larger goals into smaller, actionable steps.

💫Practice Self-Compassion: Embrace setbacks as part of the journey. Be kind to yourself when things don’t go as planned. Understand that progress isn’t linear, and each day is an opportunity to start anew.

Hit the to learn more about habits and goals.

#2024

Last minute Valentine’s gifts for the wellness lover in your life❤️

Gift your loved one or splurge and buy it for yourself because the most important relationship is the one you have with yourself. 🌸🩷
Everything, including all of your relationships, flows from there.✨

All gifts linked in stories. 💞

🍲✨ Meal Prep for Health and Well-being 🌱🔪

In a world that moves at lightning speed, embracing the art of meal prep has been a game-changer for me. 🔄💡 Here’s why:

🥗 Health at Your Fingertips: Nutrient-packed meals become accessible, ensuring a well-balanced diet without compromising on flavor or quality.
Time is Luxury:

⏰ The gift of time! Meal prep transforms hectic evenings into moments of calm. I can relax and enjoy a homemade dinner without the stress of cooking from scratch every night.

🔄 Consistency Breeds Success: Consistency is key on the journey to wellness. Meal prep empowers me to stick to my nutritional goals, making healthy choices a natural and easy part of my routine.

🌍 Reduced Food Waste: A commitment to sustainability! Meal prep minimizes food waste by encouraging me to plan, use ingredients efficiently and create portions tailored to my needs.

💪 Empowerment in Every Bite: Meal Prep makes me feel confident, in control and strong. Taking charge of my nutrition and wellness with meal prepping is a daily reminder that I am investing in my health and well-being.

🌿✨ Share your meal prep stories in the comments and let’s inspire each other to reap the rewards of a well-prepped plate. 🍽️💚

🍲✨ Meal Prep for Health and Well-being. 🌱🔪

In a world that moves at lightning speed, embracing meal prep has been a game-changer for me. 🔄💡 Here’s why:

🥗 Nutrient-packed meals become accessible and simple, ensuring a well-balanced diet without compromising on flavor or quality.

⏰ The gift of time! Meal prep transforms hectic evenings into moments of relaxation, as I enjoy a homemade dinner without the stress of cooking from scratch every night.

🔄 Consistency Breeds Success: Consistency is the key to wellness. Meal prep empowers me to stick to my nutritional goals, making healthy choices a natural part of my routine.

🌍 Reduced Food Waste:
A commitment to sustainability! Meal prep minimizes food waste by utilizing ingredients in my fridge and creating portions tailored to my needs.

💪 Empowered Eating: Meal Prep allows me to eat well everyday. It’s an investment in my health and well-being that makes me feel confident and strong.

🌿✨ Share your stories below and let’s inspire each other to eat well. 🍽️💚

🔥 Unpacking Inflammation: What you need to know 🔍

Inflammation is a natural part of your body’s immune response, crucial for healing and fighting injuries, infections, or irritants. Once healed, the immune system signals the body to turn down the inflammatory response. Chronic inflammation, on the other hand, persists over time without a cut-off switch. Think of it as an alarm blaring even after danger has passed.

💥Common Signs of Inflammation:
1️⃣ Redness
2️⃣ Swelling
3️⃣ Heat
4️⃣ Pain
5️⃣ Loss of Function
5️⃣ Digestive Distress
6️⃣ Dermatitis

🤔 Why Does Chronic Inflammation Matter?
Persistent inflammation is linked to various health issues, from heart disease to autoimmune conditions, and everything inbetween.

🥗 Tips to Reduce Inflammtion
🥦Consume a diet rich in fruits, veggies, fatty fish, lean meats, nuts, seeds and whole grains.
💦Hydrate: Aim for a minimum of 64 ounces of water a day, more if you are active. Limit sugary drinks and excessive caffeine.
🏃🏻‍♀️Exercise: Engage in regular physical activity, such as brisk walking, jogging, cycling + strength training.
🛌Sleep Deep: Aim for 7-9 hours of quality sleep each noght and create a consistent sleep schedule. + relaxing bedtime routine.
🧘🏻‍♀️ Manage Stress: meditation, mindfulness, yoga, breathwork.
🍷Limit Alcohol Intake: Alcohol can contribute to inflammation.
💡 Tip: Add turmeric, ginger, and omega-3 rich foods to your plate for their anti-inflammatory benefits.
📞 Hit the or DM me if you need support

🌈 Wellness Reminder: Listen to your body, prioritize self-care, and consult with a healthcare professional or coach if you suspect chronic inflammation.✨

This HIGH PROTEIN + LOW CARB Mediterranean bowl is a family favorite. Swap out proteins for variety and taste. Salmon, shrimp, jammy eggs and steak work well too.
Here’s how to make it👇
1. Begin with 1.5 pounds boneless, skinless chicken thighs (about 6 thighs). Toss into a bowl.
2. Mix with 2 tsp. smoked paprika, 2 tsp. garlic powder, 1 1/2 tsp. sumac, 1 1/2 tsp. oregano, 1/2 tsp. cumin, a dash of cinnamon, sea salt, & ground pepper. Mix in 2 tbsp plain yogurt and some fresh lemon juice. Mix well until fully coated and let marinate for a few hours. *Don’t worry if you don’t have time to let it sit and marinate. It will still be delicious.
2. When ready to cook, heat large skillet to medium heat and add 1-2 tbsp avocado oil. Add the chicken to the pan with the smooth side down and don’t move it until at least 5-7 minutes, depending on the thickness of the chicken. When it releases easily from the pan (5-7 mins) you know it ready! Flip chicken and cook for another 5-6 minutes, until the meat is golden brown and juices run clear.
4. While the chicken is cooking, plate bowls with baby gem lettuce, halved cherry tomatoes, sliced baby cucumbers, sliced avocado and fresh feta.
5. Slice chicken thighs and add them to the bowl. Top with lots of fresh herbs (cilantro, dill, parsley, mint) and dress with a homemade vinaigrette made with fresh lemon juice, olive oil, a dash of Dijon mustard, a drop of honey, crunchy sea salt and pepper.
Enjoy with warm pita or skip it for a low carb meal.
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These delicious, paleo, grain-free, dairy-free, banana-dark chocolate-pecan muffins hit the spot every time. Enjoy for an on-the-go breakfast, snack or anytime pick-me-up. To be honest, we eat them all day long. They are that good. 🍌🍫
What you’ll need….
🥣 2 1/4 cups Almond Flour
🥣 3 Ripe Bananas, the riper the better.
🥣 2 Eggs
🥣 1/4 cup honey
🥣 1/4 cup Olive Oil
🥣 2tablespoons Apple Cider Vinegar
🥣1 tablespoon Vanilla Extract
🥣 1 teaspoon Baking Soda
🥣2 teaspoons Cinnamon

Add-ins:
🤍 1 1/2 cups Chopped Pecans
🤍 1/2 Unsweetened, Shredded Coconut
🤍 Hu Dark Chocolate Gems. You can use dark chocolate chips or dark chocolate chunks, if you can’t find the Hu Gems.
For the full recipe, hit 👆

Perfect Start: This toasted whole wheat sourdough with freshly ground raw almond butter + farmers market figs, generously sprinkled with raw hempseeds, makes the most delicious breakfast. Not shown here is the cup of plain Greek yogurt + figs that added a whopping 18 grams of protein + 282 milligrams of calcium to the meal.

When choosing skincare products, we often look to label claims, such as “all-natural,” “cruelty-free,” and “botanical,” to help us determine if a product is safe and responsibly made. Unfortunately, behind these buzzy labels are often products filled with parabens and phthalates. These endocrine-disrupting chemicals can mimic hormones in our body, interfere with normal hormonal processes, and raise our risk for breast cancer, fertility issues, and metabolic disorders.

A recent study asked healthy women to stop using phthalate and paraben containing cosmetic and personal care products for 28 days. Breast cancer cells taken before and and after the 28 days showed that breast cancer activation cells, previously turned on, were turned off after the 28 days. Hit the to learn more about these toxic chemicals and how to make more informed decisions around your cosmetic/personal care choices.

Below is the study link:
https://pubmed.ncbi.nlm.nih.gov/36746253/

As the weather gets cooler and the days get shorter, many of us crave a warm, satisfying breakfast to start our day, and nothing gives off cozy vibes more than a nourishing bowl of homemade oatmeal. 🥣✨🫖

Oats are high in soluble fiber and an excellent source of vitamins and minerals, including magnesium, copper, thiamine, and zinc. But, like many foods, oats have recently come under fire on social media for being nothing more than a bowl of sugar that will spike your blood sugar and leave you hangry. Before you run to your pantry and throw out your oats, it’s important to know that not all oats are created equal! Moreover, when prepared correctly, oatmeal is a delicious, heart and waistline-healthy breakfast choice. ☕️🍴☀️

Hit the for some easy ways to up level your morning with a nutrient dense, protein packed bowl of oatmeal.

For a quick lunch, stuff a lightly toasted sprouted grain pita with greens, sprouts, avocado, portobello mushroom and a thick, creamy layer of hummus. Add a generous squeeze of fresh lemon juice, sea salt and black pepper to taste. For some heat, add a little hot sauce.
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We love red onions, and here’s why: Red onions are a rich source of quercetin and anthocyanin, antioxidants shown to provide protection against cancer, heart disease, inflammation, and allergies. Their sweet taste and beautiful color make them the perfect choice for raw dishes like salads, but we also love them roasted with other veggies for a delicious, nutrient dense side dish. 🥦🧅🍅
Recipe: Peel onions, cut into wedges, place on a rimmed baking sheet with other veggies of choice. Toss with olive oil, sea salt, and pepper. Roast at 400 degrees until veggies are tender and edges begin brown.

Seasonal produce is picked at its peak ripeness, meaning it’s fresher, sweeter and more nutrient dense than out of season produce or produce that needs to travel long distances before it hits your plate. Buying locally and seasonally also supports local farmers and the environment🍐🥒🥕

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Easy Chicken Fajitas. This simple recipe is a weeknight staple in our home. You can sub in shrimp, tofu, salmon, or steak or tempeh for variety. 🥑🫑🌶
RECIPE:
1) Season chicken cutlets with chili powder, cumin, salt, pepper, garlic and smoked paprika.
2) Grill until golden brown and cut into smaller pieces or strips
3) Sauté onions, scallions and red peppers in a pan with olive oil, salt and pepper until soft and carmelized.
4) Add chicken to the veggies mix. Give it a good squeeze of fresh lime and mix.
5)Serve with avocado, guacamole, tomatoes and tortillas of choice. We love for a option.

This Berry-Walnut Smoothie recipe is filled with ingredients your brain and body will love. Grab the recipe below ⬇️
🫐1 cup mixed frozen berries
🫐1 generous handful spinach
🫐1/4 cup walnuts
🫐1 cup unsweetened almond milk. * add more if needed to blend
🫐1 Tbsp. flaxseeds
🫐1 serving chocolate protein powder or collagen peptides.
🫐1 small handful of ice

Add all ingredients to a high speed blender. Blend until smooth and creamy. 🫐🍓🌱
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Daylight Savings can wreak havoc on your internal clock and your natural sleep/wake cycle. Here are some easy ways to make sure your body adjusts well to the time change and you enjoy a good night’s rest.
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Daylight Savings can wreak havoc on your internal clock + natural sleep/wake cycle. Here are some easy, actionable tips to ensure you adjust well to the time change. ☀️💫
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Halloween is here! Wishing everyone a spooky day. Between Halloween get-togethers and delicious candy, make sure to include regular physical activity into your daily routine.
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Even though the weather is getting chilly, farmers market season is still here! Check out the best products to buy right now at your local farmers market 🍎

Happy Sunday! We hope everyone is relaxing and taking time to reset for the week⏰ How do you reset on Sundays?

Hummus is a perfect source of protein and nutrients. Check out Ina Garten’s hummus recipe🧆:

4 garlic cloves
2 cups canned chickpeas, drained, liquid reserved
1 1/2 teaspoons kosher salt
1/3 cup tahini (sesame paste)
6 tablespoons freshly squeezed lemon juice (2 lemons)
2 tablespoons water or liquid from the chickpeas
8 dashes hot sauce

Looking for some healthy snack ideas? Try these!

🧀 cheese and crudite
🍏apples and nut butter
🫓hummus and whole grain pita
🫐greek yogurt, pumpkin seeds and berries
🥑guacamole and raw carrots
🍓small smoothies with berries, almond butter, almond milk and spinach

We’re adding these seasonal picks to our fall menu. Be sure to keep an eye out for these products at the grocery store! What’s your favorite fall food?🍁