Vancouver Dietitian, Vancouver, WA Videos

THANK YOU!!!!😊 🥰💗. I’m so grateful, as you have supported me in some (very meaningful) ways as I’ve “grown up” through the years. Some of you know me more personally (and bless me and my family in some significant capacity), and others of you I’ve had the pleasure of meeting along the “Haley’s Nutrition journey.” No matter how our relationship has come to be, I have benefitted in a powerful way by your allowing and entrusting me into your life. If I have been blessed to be your dietitian and partner with you to optimize your health THANK YOU. 💗🥰. If I haven’t been blessed to work with you yet this might be the perfect time for us to begin your health journey together!!!🥗💪. Head to my bio to sign up for a FREE 15 minute consultation call!! #wellnessjourney #guthealth #nutrition #

But wait! Let me finish ⬇️ Hormonal changes are not the only possible causes for these issues. To fully understand, we need to look at the complete picture, including your health history and labs. That being said, I believe you deserve to understand your body! Here’s what more women need to know: Perimenopause can begin as early as age 35. It’s common for progesterone to decline before estrogen, creating a picture of high estrogen. That means… 👉 Worsening PMS, bloating, and heavy periods rather than what you might be expecting from “menopause.” The good news is that we have an extensive toolbox to support healthy hormones and ease the transition with lifestyle, nutrition, and supplementation. I’d LOVE to work with you as you navigate this process!! Head to my BIO for my Website, Link to 15-minute free consultation call or email me. I’m here for you!!!! #wellnessjourney #perimenopause #menopause #hormonebalance #hormonesupport #guthealth

Read to the end for my top hormone health tips ⬇️⬇️ But first, what most women don’t know is that “hormone balance” changes over time. Here are the differences in a nutshell… 🌸 Premenopause (typically under age 40) During this time, it’s normal to have a monthly period. It’s normal to notice cyclical changes in your body and emotions as your estrogen and progesterone levels rise and fall each month. One hormonal imbalance to look out for at for at this stage is 💥estrogen dominance. This is when estrogen levels are too high in comparison to progesterone. Signs can include heavy or painful periods, breast tenderness, mood swings, and bloating. 🌸 Perimenopause (can begin as early as age 35) This is a transitional time that lasts an average of 4 years but can last up to 10! It’s normal for your hormones to fluctuate dramatically, making your menstrual cycles shorter, longer, or irregular. One hormonal imbalance to look out for at this age is 💥low progesterone. This happens if progesterone levels fall faster than estrogen levels. Signs of low progesterone include insomnia, headaches, and anxiety. 🌸 Postmenopause (average age of 51) Once you’ve gone 12 months without a period, you are officially postmenopausal. This stage of life is naturally defined by 💥low estrogen and progesterone. Some of the best ways to support hormone health at ANY stage: ✔️ Eat high-quality proteins and healthy fats ✔️ Manage stress and support adrenals with nutrients and adaptogens ✔️ Support liver health with antioxidants for healthy hormone metabolism ✔️ Optimize gut and digestion with fiber, probiotics, and an anti-inflammatory diet ✔️ Build muscle strength and a healthy metabolism with resistance training There is no one-size-fits-all when it comes to healthy hormones! 😃If you’re looking for an individualized and personalized approach to hormone health, please go to my BIO to find my website, sign up for a FREE 1

Save this list and check your kitchen! 🍳🍵🧠🎣 Healthy brain function depends on a steady supply of essential fats (for nerve cell communication), proteins (for neurotransmitter synthesis), micronutrients (for metabolic pathways), and polyphenols (for antioxidant protection). Here are science-backed foods to eat and to avoid for a better brain 🧠 ✅ The Good: ▪️ Eggs ▪️ Fatty Fish ▪️ Flax Seeds ▪️ Chia Seeds ▪️ Walnuts ▪️ Olives ▪️ Turmeric ▪️ Green Tea ▪️ Dark Chocolate ▪️ Mushrooms ❌ The Bad: ▪️ Trans fats (hydrogenated oils) ▪️ Alcohol ▪️ Sugary Drinks ▪️ Refined Carbohydrates ▪️ Aspartame Even if you don’t think you have any problems with “brain health,” just remember that your brain is the control center for every other body function—including energy, sleep, stress, hormones, and gut health. I can help you plan for better BRAIN HEALTH!!!! Sign-up for a FREE 15-Minute consultation call!!!! #guthealth #brainhealth #brainfood #wellnessjourney

What’s your list look like?🏃‍♀️🍳🏋️‍♀️🧘 I believe everyone has different things that fill their cup, and what works for one person won’t work for everyone. But I encourage you to be open-minded. If you’ve never tried sticking to a morning routine (or breaks for deep breathing or an evening wind-down), how do you know you won’t love it? If you need help starting a self care routine or adjusting your current routine I can help!!🧘🏃‍♀️🍳 Sign up for a Free 15 minute consultation call in my bio. If you don’t need help please pass this post on to someone who might!😃#selfcare #healthyroutines #selfcarematters #morningroutine

💥 5 nutrients for brain health ⬇️⬇️ ▪️ Omega-3 Fatty Acids Fatty acids are the building blocks for nerve cell membranes and important for cell-to-cell communication in the brain. Food sources: fish, nuts, & seeds ▪️ B Vitamins B vitamins act as cofactors for energy metabolism, and the brain needs a constant supply of energy to maintain function! Food sources: eggs, meats, nuts, whole grains ▪️ Choline Choline is a building block for acetylcholine, a key neurotransmitter related to memory and brain function. Food sources: egg yolks & liver ▪️ Polyphenols These colorful compounds in plant foods protect brain cells from oxidative stress and damage. Food sources: berries, chocolate, & green leafy vegetables ▪️ Probiotics Probiotics influence brain health through the gut-brain axis, benefiting mood and memory. Food sources: yogurt, kefir, & kombucha If you aren’t eating food sources of these nutrients every day, supplementation is an option and to make sure you purchase them from trusted source reach out and I can help!! Check out my Bio and website on how to work with me directly!! Start your BRAIN HEALTH journey today! #guthealth #brainhealth #brainfood #wellnessjourney

💥 5 nutrients for brain health ⬇️⬇️ ▪️ Omega-3 Fatty Acids Fatty acids are the building blocks for nerve cell membranes and important for cell-to-cell communication in the brain. Food sources: fish, nuts, & seeds ▪️ B Vitamins B vitamins act as cofactors for energy metabolism, and the brain needs a constant supply of energy to maintain function! Food sources: eggs, meats, nuts, whole grains ▪️ Choline Choline is a building block for acetylcholine, a key neurotransmitter related to memory and brain function. Food sources: egg yolks & liver ▪️ Polyphenols These colorful compounds in plant foods protect brain cells from oxidative stress and damage. Food sources: berries, chocolate, & green leafy vegetables ▪️ Probiotics Probiotics influence brain health through the gut-brain axis, benefiting mood and memory. Food sources: yogurt, kefir, & kombucha If you aren’t eating food sources of these nutrients every day, supplementation is an option and to make sure you purchase them from a trusted source reach out and I can help!! Check out my Bio and website on how to work with me directly!! Start your BRAIN HEALTH journey today! #brainhealth #wellnessjourney #brainfood #nutrition #holistichealth

Let’s break this down👇 (Brain health facts you may not know!) 1️⃣ 60% of the human brain is fat Ever think about what happens to fats from your diet once you eat them? They become building blocks for things like cellular membranes, nerve cells, and brain matter! That means eating healthy fats is one of the best things you can do for your brain. 2️⃣Sleep removes toxins from the brain. The brain actually has a self-cleansing mechanism that creates waves of fluid to clear metabolic waste. These waves are most active during sleep, so you can think of sleep as a form of detox for the brain. 3️⃣Gut microbes signal the brain and affect behavior. The gut-brain axis is a two-way communication network between the gut and the brain that is largely influenced by the gut microbiome. Studies have even linked specific probiotics to stress and mood. Is any of this making you think about the brain in a little different way? Truth is that brain health is about so much more than memory. Brain health depends on our everyday habits and influences our overall health. Want to learn more about how to optimize and boost your brain? Head to my Bio to connect!!!!!! #guthealth #brainhealth #brainhealthmatters #gutbrainaxisnutrition #bettersleepbetterbrain #healthyfats

✨ Is It Time to Reset? ✨ Feeling out of balance? It might be time to dig deeper. By understanding your health, I can uncover the root cause of your symptoms through functional lab testing and high performance coaching. Let’s work together on a personalized plan to get you feeling your best again. 🌱 Whether it’s digestive issues, low energy, or something else holding you back, let’s take the first step toward a healthier, happier you. Follow the link 🔗 in my bio to start your health journey today! #guthealth #healthresearch #wellnessjourney #holistichealthcoaching #healthyliving #highperformance

How to safely eat goitrogenic foods 👉 You may have heard of “goitrogens,” or foods that interfere with thyroid function. Specifically, these foods interfere with the uptake of iodine into the thyroid gland and the ability of the thyroid to make thyroid hormones. But when you see a list of goitrogenic foods, you’ll notice that many of these foods are healthy and nutrient-dense foods, like: 🥦 Broccoli, cauliflower, kale, Brussels sprouts, & collards 🥜 Flax seeds, pine nuts, & peanuts 🍠 Millet, corn, & sweet potatoes 🥢 Tofu, tempeh, edamame, & soy milk While it’s possible for these foods to cause thyroid problems, most people are able to eat moderate amounts without them affecting the thyroid. Here’s what’s good to know: 🔥 Steaming, boiling, or fermenting these foods reduces the goitrogenic effect 🧂 People with an underlying iodine deficiency are at a higher risk of developing thyroid problems when consuming goitrogens 🥦 The biggest risk comes in when these foods are consumed raw and in concentrated amounts (like juices) Dietary choices always need to be individualized, which is why it is best to work with a knowledgeable practitioner. Interested in working together? Follow the link in my Bio to my website to sign-up for a FREE 15-minute consultation call!!! Let’s get to the bottom of your concerns together!!! #goitrogen #thyroidhealingfoods #thyroidhealthyfoods #thyroidnutrition #thyroidhealth #guthealth

Essential trace minerals for the thyroid 🌟 Your thyroid gland regulates your metabolism, mental function, mood, and more, but it can’t do its job without some essential nutrients. 🔸Iodine Iodine is a building block for thyroid hormones. Both too much and too little of this mineral can harm the thyroid, so do NOT supplement without professional guidance. Top food sources include seaweed, seafood, and iodized salt. 🔸Magnesium Magnesium is needed for the thyroid gland’s utilization of iodine and for the conversion of T4 to T3. Top food sources include nuts, seeds, and green leafy vegetables. 🔸Selenium Selenium acts as a cofactor for enzymes that convert T4 to the more active T3. Top food sources include Brazil nuts, organ meats, and seafood. 🔸 Zinc Low zinc levels have been associated with both underactive and overactive thyroid conditions. Top food sources include pumpkin seeds, oysters, and meat. Whether or not you have thyroid concerns, eating nutrient-dense foods can help to optimize your thyroid function. Click the link in my Bio to learn more from my website, schedule a 15-minute free consultation phone call and to sign up for my newsletter!!!! #nutritioncoach #thyroidhealth #thyroidhealing #nutrition

To optimize your thyroid health, ❌ STOP doing these 3 things: ❌ Stop over-exercising ❌ Stop under-eating ❌ Stop over-caffeinating Do you know why? Because all of these things are perceived by your body as 💥stress💥 That means they trigger your adrenal glands to produce cortisol, which causes T4 to convert more into reverse T3 (inactive) and less into active T3 👎 I get it—anybody struggling with thyroid concerns knows that you can be tempted to do all of these things just to try to combat the energy drain or weight gain. But what if instead… You could calm inflammation and address underlying issues related to thyroid health (like toxins, infections, or nutrient deficiencies) so you could feel good without these temptations? That’s what I help my patients do. Interested in working together? Follow the link in my Bio to my website to sign-up for a FREE 15-minute consultation call!!! Let’s get to the bottom of your concerns together!!! #thyroidstress #cortisolconnection #thyroidmetabolism #metabolicbalance

Essential trace minerals for the thyroid 🌟 Your thyroid gland regulates your metabolism, mental function, mood, and more, but it can’t do its job without some essential nutrients. 🔸Iodine Iodine is a building block for thyroid hormones. Both too much and too little of this mineral can harm the thyroid, so do NOT supplement without professional guidance. Top food sources include seaweed, seafood, and iodized salt. 🔸Magnesium Magnesium is needed for the thyroid gland’s utilization of iodine and for the conversion of T4 to T3. Top food sources include nuts, seeds, and green leafy vegetables. 🔸Selenium Selenium acts as a cofactor for enzymes that convert T4 to the more active T3. Top food sources include Brazil nuts, organ meats, and seafood. 🔸 Zinc Low zinc levels have been associated with both underactive and overactive thyroid conditions. Top food sources include pumpkin seeds, oysters, and meat. Whether or not you have thyroid concerns, eating nutrient-dense foods can help to optimize your thyroid function. I can help you navigate this!!! Click the link in my Bio to schedule a FREE 15-minute consultation call, see my website for packages and sign-up for my newsletter!! #thyroidnutrition #thyroidnutrients #targetednutrition #nutritionsupport

Want better thyroid function? 👉 Then we also need to optimize the liver and the gut. Here’s why: 🔁 Thyroid & Gut: Thyroid hormones influence gut motility (causing constipation when underactive). Gut dysbiosis or inflammation can worsen oxidative stress that damages the thyroid. 🔁 Thyroid & Liver: Thyroid hormones influence fat metabolism in the liver (contributing to insulin resistance and fatty liver when underactive). Conversion of T4 to active T3 takes place in the liver, meaning that a compromised liver could compromise thyroid function. Poor thyroid function can impair gut and liver function—and the reverse is also true. If you struggle with thyroid health and want to take a holistic approach to feeling better, I can help. Go to my Bio and click the link on my website to book a free 15-minute consultation call and sign-up for my newsletter!!!💪🌱🥙🥰 #thyroidgutconnection #thyroidliver #thyroidfunction #thyroidhealth

Want better thyroid function? 👉 Then we also need to optimize the liver and the gut. Here’s why: 🔁 Thyroid & Gut: Thyroid hormones influence gut motility (causing constipation when underactive). Gut dysbiosis or inflammation can worsen oxidative stress that damages the thyroid. 🔁 Thyroid & Liver: Thyroid hormones influence fat metabolism in the liver (contributing to insulin resistance and fatty liver when underactive). Conversion of T4 to active T3 takes place in the liver, meaning that a compromised liver could compromise thyroid function. Poor thyroid function can impair gut and liver function—and the reverse is also true. If you struggle with thyroid health and want to take a holistic approach to feeling better, I can help. Go to my Bio and click the link on my website to book a free 15-minute consultation call and sign-up for my newsletter!!! #thyroidgutconnection #thyroidliver #thyroidfunction #thyroidhealth