Move Nourish Flow

SEED CYCLING: why I don’t recommend this practice to my nutrition clients

Seed cycling is based upon the idea that consuming certain seeds during the follicular or luteal phase of a woman’s cycle. People often say that these seeds provide a high amount of key nutrients for producing or regulating production of estrogen and progesterone. BUT…although the seeds may have high amounts of those nutrients, they are not easily absorbed and utilized by the body.

So instead of eating a ton of seeds each day that are probably doing more harm than good for your hormones (and gut 🥴), choose foods that are actually nutrient dense and bio-available.

Keep swiping 👉👉 to see the foods I recommend my clients eat instead of seeds to support hormonal balance ✨

Have you ever tried seed cycling? I’m curious what your experience was like, please share below in the comments so we can learn from each other 😊

‼️Each body is different and it’s important to keep an open mind while also maintaining objectivity to how your body is responding to certain methods. For my body, seeds and nuts make me bloated and didn’t have any beneficial effect on my menstrual cycle.

I struggled with constipation for YEARS.

If you know…you know…constantly feeling bloated, full, like your stomach is hard as rocks, and each morning waking up praying and wishing for even the smallest bowel movement. Then, resorting to stool softeners, prunes, anything that may provide some temporary relief.

But the constipation would always come back for me…until, I decided to get to the bottom of my gut health issues through:

+ testing
+ a holistic gut healing process
+ addressing my high stress lifestyle
+ rewiring emotional and behavioral patterns

Having a bowel movement every day is more than just how much water you’re drinking or how much fiber you’re eating. Your body’s ability to properly digest food, absorb nutrients, and eliminate waste is an indication of your overall health

+ how and what you eat
+ how you move
+ how you think & process information
+ how you perceive your environment

This gut issue is very close and dear to my heart because I understand the struggle and have seen so many clients struggling with constipation too.

If you’re reading this and thinking “sh*t that’s me”…let’s do something about it! It’ll be a process and you’ll be forced to look at every aspect of your life to heal, but at the other end of the tunnel is a healthier & happier you.

Click the link in my bio to schedule a complimentary call today to learn more about my gut healing and hormone balancing programs

This is why it’s so important to keep an open mind with nutrition & your health. As you can see, everything is much more nuanced than we initially think.

Just in the last year, my perspective has changed a lot. I’m constantly listening to my body, experimenting with different approaches, and observing what’s happening with my clients.

I stopped paying attention to fads and trends in the health space, and instead, started looking at each body individually.

So question everything…
+ why are you putting raw spinach in your smoothies ever day?
+ why are you avoiding dairy like the plague? are the dairy free alternatives nourishing or harming your body?
+ should you eat low carb just because it seems to be working for a fitness influencer you follow?
+ what does *your* body need right now?

If you’re sick of trying different fad diets and nutrition trends without seeing any improvement in your gut health, metabolism and hormones, it’s time for you to try something completely different…

I work 1-on-1 with women to get to the root cause of their health concerns and use a completely personalized approach to remove the physical & mental/emotional barriers that prevent the body from returning to its optimal state.

A unique combination of:
+ personalized nutrition
+ gut health testing
+ mineral testing
+ pilates & body awareness training

Apply for any of my 1-on-1 nutrition coaching programs in the link in my bio ✨

HOW you move your body matters more than just how often. The type of movement you choose will 100% impact your hormones and health.

I’ve learned the hard way, after years of pushing my body to the limit with CrossFit & HIIT, that not all forms of exercise are good for you.

Looking back now, I realize…while I was chasing weight loss, I was actually forcing my body into a chronically stressed state with elevated levels of cortisol and prolactin.

As a result, I lost my period, was bloated all the time, felt exhausted even after a good nights rest, stopped having regular bowel movements, and began showing signs of hypothyroidism and Hashimoto’s.

All clear signs of a stressed body.

The only bright side is that once I finally realized what I was doing, I discovered pilates…and I’ve never looked back. My pilates practice has completely healed my physical and mental state.

If you want to move your body in an intentional way that truly heals, I offer private pilates training in Nevada City/Grass Valley and can also do virtual mat training 1-on-1 over Zoom.

It’s a great complement to my hormone balancing program, which I’m still accepting some clients for!

Tap the link in my bio to learn more about all my offerings.

It all starts with your diet ✨

So many women are struggling to figure out what their true food sensitivities are.

“I just don’t know what to eat any more.”
“I’m afraid to eat anything now because I know I’m going to get super bloated every time.”
“I’m constantly stressed out because if I eat one thing wrong, I’ll need to run to the bathroom.”

Unfortunately, a lot of people turn to IgG food sensitivity tests that are frequently marketed as accurate and able to solve all your gut issues.

This post will walk you through:
+ why IgG food sensitivity tests are NOT accurate
+ how IgG food sensitivity tests can actually cause more harm than good
+ my preferred food sensitivity test and why it’s more accurate and reliable

But please also remember that food sensitivity tests are not the end all be all. Just eliminating foods will not solve all your gut issues!

To really get to the root cause of your gut issues or inflammation, you need to take a 100% personalized and holistic approach to healing. That’s what I offer to all my clients.

If you want to learn more about my nutrition coaching packages & offerings, click the link in my bio to apply and schedule a free complimentary call ✨

Stop making dairy a scapegoat for poor digestion!

Focus on healing your gut so you can properly reintroduce high quality dairy into your diet.

And ditch the low-fat and non-dairy alternatives that are filled with ingredients which will actually increase inflammation in your body (vegetable & seed oils, refined sugars, chemicals/antibiotics, gums, etc.).

If you’re ready to discover a nutrient dense diet, heal your gut, and connect with your full potential…I’m still accepting a few 1-on-1 clients for the summer! Link in bio to apply ✨

E A S Y & D E L I C I O U S
Air Fryer Chicken Thighs
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— preheat air fryer to 400 degrees F for at least 10 min
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— wash and pat dry bone-in & skin-on chicken thighs (Note: you can use boneless and skinless, but decrease the cooking time by 2 min each side)
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— season liberally with salt, paprika, chili powder, garlic powder and onion powder (FYI, cooking is more fun when you measure less 😉)
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— drizzle melted ghee or avocado oil to coat and mix to ensure seasoning is well distributed
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— once the air fryer is preheated, place thighs skin side up in the basket (don’t stack! you might need to cook 2 batches)
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— cook for 12 min then flip and cook for another 8 min
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— remove from air fryer and let chill for 5-10 min
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— slice & enjoy over a yummy greek salad or with a side of fresh herbs ✨
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Swipe for why I believe honey 🍯🐝 is the best sweetener ➡️➡️➡️
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𝗗𝗶𝘀𝗰𝗹𝗮𝗶𝗺𝗲𝗿: Honey can still exacerbate blood sugar imbalances if you are not metabolically healthy! But once you heal those imbalances, raw & local honey is the way to go if you want a bit of sweetness if your life and these additional benefits 😋
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𝗦𝗼𝗺𝗲 𝗳𝘂𝗻 𝗳𝗮𝗰𝘁𝘀 𝗮𝗯𝗼𝘂𝘁 𝗵𝗼𝗻𝗲𝘆:
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🍯 Honey contains Nitric Oxide metabolites which are associated with improved oxygen and nutrient delivery to our muscles; therefore, supporting athletic performance and proper recovery.
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🍯 Nitric Oxide is involved in nerve-mediated relaxation of the digestive tract as well as immune cell function. It’s suspected that the NO content in honey is what gives it the anti-inflammatory properties and helps people heal their allergies.
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🍯 Nitric Oxide metabolites are more abundant in darker colored and raw honey. These metabolites are also damaged by heat and ultraviolet light so keep your honey stored in a cool, dark place!
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🍯 People like to demonize all sugar (a sugar is a sugar is a sugar)…however, studies have compared the effects of raw/natural honey vs. artificial “honey” (a combination of sucrose and fructose). People who consumed artificial “honey” saw worsening metabolic markers, but those who consumed raw/natural honey actually saw an improvement in blood lipids as well as vitamin c and glutathione reductase (key antioxidants!).
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𝗔𝗹𝘄𝗮𝘆𝘀 𝘁𝗿𝘆 𝘁𝗼 𝗳𝗶𝗻𝗱 𝗹𝗼𝗰𝗮𝗹 & 𝗿𝗮𝘄 𝗵𝗼𝗻𝗲𝘆, 𝗯𝘂𝘁 𝗶𝗳 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲 𝗺𝘆 𝗮𝗹𝗹 𝘁𝗶𝗺𝗲 𝗳𝗮𝘃𝗼𝗿𝗶𝘁𝗲 𝗵𝗼𝗻𝗲𝘆, 𝗰𝗵𝗲𝗰𝗸 𝗼𝘂𝘁:
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🐝 - the 100% virgin clover honey is probably my favorite of all time, it’s barely heated at all so retains all the beneficial pollens, bacteria, enzymes, minerals, and propolis. Their infused raw honey options are also amazing!
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Why I choose goat dairy over cow dairy:
(➡️➡️ Swipe for my favorite goat dairy products)
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🐐Easier to digest with its lower lactose content
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🐐Less likely to produce a food allergy or sensitivity (aka your gut & immune system will be happy)
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🐐More medium chain triglycerides (MCTs) for your body to use as sustained energy
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🐐High in minerals like calcium, magnesium and potassium with complementary ratios so it’s easier for your body to absorb
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For many years I avoided dairy like the plague because it messed with my gut. Instead, I ate a lot of plant based dairy alternatives which were all processed and full of nut, seed and vegetable oils. Not so great of an alternative after all…
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I generally recommend avoiding all dairy during a gut healing protocol, but once the gut lining has been healed, always choose the real, whole food option over processed. The nutrients will be more bio available and there won’t be any unnecessary/harmful ingredients.
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I find goat dairy is the best of both worlds - nutrient dense, a real whole food and easy on the digestive system.
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Goat dairy is the G.O.A.T. 🐐 if you ask me (sorry…had to say it…😉😜)
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I’ve been tinkering with a smoothie recipe that won’t spike my blood sugar above 140 mg/dL and this…is the JACKPOT💰⚡️✨💥🤩
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✅ bio-available and easily digestible animal protein from goat whey
✅ carbohydrates from fruit to fuel up before or after a workout
✅ yummy fat from coconut cream
✅ nutrient-dense powders that decrease inflammation, stabilize blood sugar, detox the liver, and support digestion
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Swipe for the recipe on the next slide 👉👉👉
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Pro-tip: top with 🐝bee pollen🐝 for extra vitamins, minerals and antioxidants!
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Your body will thank you ☺️😋🙌
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Thanksgiving is my all-time, favorite holiday.
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Cooking ✔️, football ✔️, good food ✔️, friends & family ✔️…but I’ve had so many thanksgiving meals that just leave me feeling BLAH ➡️ heavy, tired (food coma!), bloated.
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Why put your body through that when it’s supposed to be a day to relax, enjoy, and be grateful? Kinda hard to do that when you feel like sh*t 💩
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The key 🔑 to a truly feel-good, nourishing Thanksgiving meal is the ✨I N G R E D I E N T S ✨
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Here are 7 easy ingredient swaps you can make that will completely transform how you feel after you eat without compromising flavor and taste!
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1️⃣ Sugar ➡️ Coconut Sugar: It’s shocking how much sugar is used in some of the classic dishes and desserts! Coconut sugar is probably still going to spike your blood sugar to a certain degree but it contains inulin, a fiber that slows the rate of glucose absorption. It also offers more vitamins and minerals than regular cane sugar.
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2️⃣ Potatoes ➡️ Cauliflower: There’s nothing wrong with having mashed potatoes, but if you’re worried about a blood sugar crash after the meal, consider trying mashed cauliflower. It honestly tastes just as good 👌
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3️⃣ Vegetable oil ➡️ Grass fed butter or ghee: This is a super important one! Honestly…if you’re going to make one swap, make it this. Vegetable oils are super inflammatory due to their unstable nature under heat. They’re associated with increased risk of metabolic disorders and cardiovascular disease. Butter and ghee from grass fed cows tastes better and will make you feel better - TRUST!
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4️⃣ Cornstarch ➡️ Arrowroot powder: Corn can also be inflammatory for most people, especially GMO corn which is likely what they use to produce cornstarch. Arrowroot powder serves the same role of thickening liquids so use this in your gravy and baked goods instead!
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5️⃣ AP flour ➡️ GF flour: Gluten found in AP flour is another common culprit of inflammation, likely because wheat crops are often sprayed with pesticides containing glyphosate. Gluten free flours such as brown rice flour, sorghum flour, and tapioca starch can produce delicious desserts without nasty chemicals and without disturbing your gut.
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Cont’d in comments👇

It is SO common to see digestion issues with hormone imbalances. Especially for women, I hear stories all the time about having irregular menstrual cycles paired with bloating and constipation. Or noticing digestion issues when they start or stop oral contraceptives.
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It all comes back to whether you’re properly digesting your food, absorbing necessary nutrients to produce hormones, and maintaining a healthy microbiome and intact gut lining.
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That’s why I’m ⚡️passionate⚡️about healing both your digestion and hormones at the same time. You can’t do one without the other‼️
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Swipe through 👉 to learn how your gut health and hormones are intricately connected.

I have had all of these thoughts before, probably even in the last week. The mind can be a real f***er, but only if you let it.
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Start by slowing down and allowing silence so you can hear your thoughts clearly. Meditate or go for a walk.
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Consider how you can reframe the thoughts to serve you.
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Then keep reframing it, gradually training the mind until you believe so deeply in the new perspective.
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Until you know without a doubt that all your potential is already within you.
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What thoughts can you reframe?

You don’t have to wait until the new year to make changes for your health & wellbeing! Each month, each day, each hour, sh*t…even each breath is an opportunity to begin again. You have to decide the time is now.
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I’ve been learning a lot about dopamine and the circuits in our brain that drive desire, pleasure and pain. And in the process, reflecting on how I personally am overusing those circuits.
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What I’ve realized is it all comes down to this 👉 𝗔𝗿𝗲 𝘆𝗼𝘂 𝘀𝗽𝗲𝗻𝗱𝗶𝗻𝗴 𝗺𝗼𝗿𝗲 𝘁𝗶𝗺𝗲 𝗽𝗹𝗮𝗻𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗳𝘂𝘁𝘂𝗿𝗲 𝗼𝗿 𝗲𝗻𝗷𝗼𝘆𝗶𝗻𝗴 𝘁𝗵𝗲 𝗽𝗿𝗲𝘀𝗲𝗻𝘁?
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All that planning, all that wishing and wanting is dopamine firing in your brain. Waiting for you to achieve and be rewarded.
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But what about appreciating what you have right now? That’s the serotonin and endorphins, waiting to release.
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So how can we find balance between the two?
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A 30-Day Dopamine Reset is a great place to start. Swipe through to learn more ➡️➡️➡️ and comment below if you’re in!

Reminder to…
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✨Create more than you consume
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✨Move more than you sit
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✨Play outside more than inside
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✨See similarities more than differences
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✨Support more than you compare
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✨Appreciate more than you plan
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✨Love more than you fear

Bloat is such a hot topic in the nutrition world, and for good reason…a lot of us experience it on a day to day basis.
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But most people aren’t talking about how to interpret your bloat. I want to make sure you’re equip with info to better understand your bloat, what may be causing it, and some easy things you can do at home to help with bloat!
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Swipe through for my full breakdown on bloat 👉👉👉

Food meditation has played a key role in my recovery from disordered eating.
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Disordered eating arises when we attach specific thoughts and feelings to food. We see food as a way to escape, as a way to punish, as a way to numb.
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But… 𝗳𝗼𝗼𝗱 𝗶𝘀 𝗷𝘂𝘀𝘁 𝗳𝗼𝗼𝗱.
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Whenever I feel myself slipping back into old ways, I turn to food meditation. Ideally, I try to do a full meditation for one meal each week and focus on the key elements for my other meals (deep breaths before, during and after eating, gratitude practice, chewing my food really well, and limiting distractions).
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I highly recommend trying it if you have a challenging relationship with food (IMO, I think we all do to some extent).
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Here’s a quote from my journal after a recent food meditation, which I think perfectly captures the purpose of this practice:
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“𝘉𝘶𝘵 𝘸𝘩𝘦𝘯 𝘺𝘰𝘶 𝘴𝘵𝘳𝘪𝘱 𝘪𝘵 𝘢𝘭𝘭 𝘢𝘸𝘢𝘺, 𝘺𝘰𝘶 𝘳𝘦𝘢𝘭𝘪𝘻𝘦 𝘦𝘯𝘫𝘰𝘺𝘮𝘦𝘯𝘵 𝘥𝘰𝘦𝘴 𝘯𝘰𝘵 𝘤𝘰𝘮𝘦 𝘧𝘳𝘰𝘮 𝘧𝘰𝘰𝘥 𝘪𝘵𝘴𝘦𝘭𝘧. 𝘞𝘩𝘦𝘯 𝘐’𝘮 𝘯𝘰𝘵 𝘥𝘪𝘴𝘵𝘳𝘢𝘤𝘵𝘦𝘥, 𝘐 𝘭𝘰𝘰𝘬 𝘢𝘵 𝘵𝘩𝘦 𝘧𝘰𝘰𝘥 𝘢𝘯𝘥 𝘧𝘦𝘦𝘭 𝘯𝘰𝘵𝘩𝘪𝘯𝘨. 𝘐𝘵’𝘴 𝘫𝘶𝘴𝘵 𝘧𝘰𝘰𝘥.”
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Let me know if you give it a try or have had any experience with food meditation!

10 min Protein Pancakes!
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It’s dangerous how easy these are to make because you want them all the time…😬🤤
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Extra points if you pair it with some seasonal fruit - s/o persimmons 🙌
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Makes a single serving (2-3 pancakes)
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Ingredients:
• 1/4 cup paleo pancake mix
• 1 serving vanilla lucuma protein powder
• 1/4 cup coconut milk or nut milk
• 3/4 cup water
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Instructions:
• Mix all ingredients in a bowl, slowly adding water by 1/4 cup. Depending on the protein powder you use, it will either need more or less water. You want the batter to be thick but slightly runny!
• Heat some coconut oil, grass fed butter or ghee in a pan or skillet on medium.
• Scoop out batter using a 1/4 cup measurement (makes the perfect sized pancakes!) and cook pancakes until both sides are golden brown.
• Top with grass fed butter or ghee, coconut yogurt, bee pollen, h**p seeds, and some raw honey ✨
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A weekend isn’t complete without some pancakes! 🥞

Are you making any of these mistakes? I definitely have!

Digestion is the 𝙛𝙤𝙪𝙣𝙙𝙖𝙩𝙞𝙤𝙣 for optimal health and most often than not, we forget the basics and only rely on band-aid solutions. You have to heal the whole system from north to south.

Like, share and comment if you agree!

𝙄𝙢𝙥𝙤𝙧𝙩𝙖𝙣𝙩 𝙧𝙚𝙢𝙞𝙣𝙙𝙚𝙧: ✨𝘿𝙤 𝙬𝙝𝙖𝙩 𝙮𝙤𝙪 𝙘𝙖𝙣 ✨
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Drink an extra cup of water today.
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Put down your phone an hour before bed.
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Move your body even if it’s just for 15 minutes.
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Make a nourishing meal with real, whole food.
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Or just take a few deep breaths and appreciate everything your body does for you.
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Too often, we get caught up with doing everything perfect. Working out for an hour, meal prepping breakfast, lunch, and dinner, getting 8 hours of sleep each night, following a specific diet every day.
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In that pursuit for perfection and the results we desire, we give up sustainability, consistency and our adrenals.
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𝙎𝙩𝙧𝙚𝙨𝙨 𝙞𝙨 𝙨𝙩𝙞𝙡𝙡 𝙨𝙩𝙧𝙚𝙨𝙨 𝙚𝙫𝙚𝙣 𝙞𝙛 𝙞𝙩’𝙨 𝙤𝙫𝙚𝙧 𝙗𝙚𝙞𝙣𝙜 𝙝𝙚𝙖𝙡𝙩𝙝𝙮!
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✨Wake up every day 𝙢𝙤𝙩𝙞𝙫𝙖𝙩𝙚𝙙
✨𝘿𝙤 𝙬𝙝𝙖𝙩 𝙮𝙤𝙪 𝙘𝙖𝙣 to prioritize your health
✨Go to bed 𝙜𝙧𝙖𝙩𝙚𝙛𝙪𝙡 for what you were able to accomplish
✨𝙍𝙚𝙥𝙚𝙖𝙩

Currently obsessed with:
1) Sweatsuits
2) GI MAP stool test
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[Poo’d on a plate right after this photo was taken ✌️ sorry if that’s TMI, but let’s normalize prioritizing our gut health]
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Swipe ➡️➡️➡️ to see everything the GI MAP tests for with just one sample!
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It’s amazing how much information you can get from one test about the health of your gut, starting in the stomach all the way through to the microbiome in your large intestine. The GI MAP is also one of the most accurate and sensitive tests on the market!
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Do you have mysterious gut issues that you’re ready to get to the bottom of? Or maybe you’re dealing with skin issues, joint pain, migraines, chronic fatigue, brain fog, hormone problems - ❗️𝙄𝙏 𝘼𝙇𝙇 𝙎𝙏𝘼𝙍𝙏𝙎 𝙒𝙄𝙏𝙃 𝙏𝙃𝙀 𝙂𝙐𝙏…and always better to 𝙏𝙀𝙎𝙏, 𝙉𝙊𝙏 𝙂𝙐𝙀𝙎𝙎❗️
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⚡️Click the link in my bio to schedule a free 20 min consult and learn how the GI MAP could help you today! ⚡️

Do you live your life based off a plan?
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What happens when your plans change or are put on hold?
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This thought occurred to me today and it was one of those 𝙖𝙬𝙖𝙠𝙚𝙣𝙞𝙣𝙜 𝙢𝙤𝙢𝙚𝙣𝙩𝙨 where I realized…
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𝙈𝙮 𝙡𝙞𝙛𝙚 𝙤𝙣𝙡𝙮 𝙛𝙚𝙚𝙡𝙨 𝙨𝙩𝙖𝙗𝙡𝙚 𝙞𝙛 𝙄 𝙝𝙖𝙫𝙚 𝙖 𝙥𝙡𝙖𝙣 𝙖𝙣𝙙 𝙄’𝙢 𝙨𝙩𝙞𝙘𝙠𝙞𝙣𝙜 𝙩𝙤 𝙞𝙩. A fact I never was really aware of.
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It’s all just an 𝙞𝙡𝙡𝙪𝙨𝙞𝙤𝙣 𝙤𝙛 𝙨𝙩𝙖𝙗𝙞𝙡𝙞𝙩𝙮…things rarely go as planned. It’s beautiful when the outcome goes our way and painful when it doesn’t. But what does “our way” even mean? “Our way” can change, it can adapt.
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𝙎𝙩𝙖𝙗𝙞𝙡𝙞𝙩𝙮, 𝙥𝙚𝙖𝙘𝙚, 𝙡𝙤𝙫𝙚, 𝙖𝙣𝙙 𝙚𝙫𝙚𝙧𝙮𝙩𝙝𝙞𝙣𝙜 𝙩𝙝𝙖𝙩 𝙢𝙖𝙠𝙚𝙨 𝙪𝙨 𝙛𝙚𝙚𝙡 𝙨𝙖𝙛𝙚 𝙡𝙞𝙫𝙚𝙨 𝙞𝙣 𝙚𝙖𝙘𝙝 𝙤𝙣𝙚 𝙤𝙛 𝙪𝙨.
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You just need to let go of all your plans.
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𝙂𝙞𝙫𝙚 𝙩𝙝𝙞𝙨 𝙥𝙧𝙖𝙘𝙩𝙞𝙘𝙚 𝙖 𝙩𝙧𝙮 𝙞𝙛 𝙮𝙤𝙪’𝙧𝙚 𝙨𝙩𝙧𝙪𝙜𝙜𝙡𝙞𝙣𝙜 𝙩𝙤 𝙡𝙚𝙩 𝙜𝙤:
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✨ Sit up nice and tall, close the eyes
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✨ Take 3-5 deep breaths, pausing at the top and exhaling through the mouth, pausing at the bottom
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✨ Continue to pay attention to the breath and bring focus to the heart center - and just notice… does it feels tight, closed off, open, free flowing?
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✨ With each inhale, bring breath and flow to the heart center. With each exhale, release all tension and control of the heart.
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✨ Gradually, using breath to open the heart to receive and give - visualize energetic flows of time and life moving into and out of the heart, expanding and connecting with everything else in the universe

Walk the line between objective and subjective improvements in health.
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Yes, it can be incredibly helpful to see improvement in your lab test results, but how does your body 𝙛𝙚𝙚𝙡?
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A few months ago, I decided to do a full suite of lab tests - the GI Map stool test, MRT food sensitivity test, and blood test to check on lipids, blood sugar, inflammatory markers and thyroid levels - to learn more about my body and optimize my digestion and hormones.
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My results came back showing H. Pylori overgrowth as well as several other opportunistic bacterial strains and some parasites. They also showed a low presence of thyroid antibodies, an early sign of thyroid autoimmune disorder.
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I started a full protocol to address these findings and made☝️𝙤𝙣𝙚☝️huge change to my lifestyle - 𝙣𝙤 𝙝𝙞𝙜𝙝 𝙞𝙣𝙩𝙚𝙣𝙨𝙞𝙩𝙮 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚 𝙤𝙛 𝙖𝙣𝙮 𝙠𝙞𝙣𝙙 𝙛𝙤𝙧 𝙩𝙝𝙧𝙚𝙚 𝙢𝙤𝙣𝙩𝙝𝙨
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It was so hard in the beginning. A complete mind f**k because I relied so much on exercise to feel okay in my body even when it was tired and sore.
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Gradually…it became easier and easier, almost second nature to only engage in slow, intentional exercise like yoga and Pilates. Or just going for a walk some days. Or god forbid…not doing anything! 😱
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Tomorrow I retest to see how my levels look after completing the 3 month protocol and I found myself feeling nervous about it today. What if there was no improvement? What if things got worse?
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But here’s what I’m trying to tell myself - it’s OKAY, regardless of the objective results, because I’ve gained a lot subjectively:
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+ 𝙄 𝙙𝙚𝙫𝙚𝙡𝙤𝙥𝙚𝙙 𝙖 𝙗𝙚𝙩𝙩𝙚𝙧 𝙧𝙚𝙡𝙖𝙩𝙞𝙤𝙣𝙨𝙝𝙞𝙥 𝙬𝙞𝙩𝙝 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚
+ 𝙄 𝙖𝙡𝙡𝙤𝙬𝙚𝙙 𝙢𝙮 𝙗𝙤𝙙𝙮 𝙩𝙤 𝙩𝙧𝙪𝙡𝙮 𝙧𝙚𝙨𝙩
+ 𝙄’𝙢 𝙢𝙤𝙧𝙚 𝙖𝙬𝙖𝙧𝙚 𝙤𝙛 𝙢𝙮 𝙗𝙤𝙙𝙮 𝙨𝙞𝙣𝙘𝙚 𝙛𝙤𝙘𝙪𝙨𝙞𝙣𝙜 𝙤𝙣 𝙛𝙤𝙧𝙢 𝙖𝙣𝙙 𝙗𝙧𝙚𝙖𝙩𝙝 𝙤𝙫𝙚𝙧 𝙞𝙣𝙩𝙚𝙣𝙨𝙞𝙩𝙮
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Always check in with yourself and listen to cues from your body! That will always be one of the most powerful measures of progress.
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I’ll keep you all updated on my results once they come in! 💖✨

A very timely reminder! Sometimes the simplest steps can make the biggest difference in your health. So put that phone down, get outside, experience the world, and connect with the life right in front of you!

Lately…my stress levels have been at an all time HIGH. So much change in my life and so much suffering in the world. My tendency is to push all that stress down, internalize it, and keep on keepin’ on. But I’m starting to become more aware of that.
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Looking back, the stress definitely affected my eating patterns and overall health. I was eating more sweet foods, turning to those when I felt stressed or unhappy. I was paying less attention to my cravings. I was being less mindful during my meals. My body felt tight and unfamiliar.
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Earlier this week, I received a lot of signs to begin again and to re-commit. Something in me decided it was time to make some changes, and I found myself craving certain practices.
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Now, after only 5 days, I feel amazing and light in my body. It suddenly dawned on me that this change didn’t come about from any significant improvement in diet or exercise. It came about from SIMPLE (but extremely powerful) practices:
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✨MEDITATION - I woke up early on Monday and set my timer for 20 minutes. Then, I sat with my thoughts and wrote down every desire, big or small, that popped into my head. Afterward, I looked at the list and wrote this mantra over and over again in my journal - “Neti, neti. I am not the body. I am not the mind. Food is sustenance.” Later that same day, I ate my lunch without any distractions. Focusing on every step of eating. Making sure to breathe in between bites and observe all my thoughts and reactions.
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✨NATURE - Whenever I had the chance, I would go for a walk around the property or down the road with Rocky. This got me away from obsessing over food in between meals or the next thing on my to-do list and into nature. I left my phone at home and this time outside brought me so much gratitude.
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✨SLEEP - When I was stressed, I would de-stress with a movie or show at night. That started making me sleep later and later each day, which meant less and less hours of sleep. This week, I prioritized getting at least 8 hours per night. I pulled out a book and some chamomile tea…trust me, it’ll do wonders.
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✨Moral of the story: Never ever ever underestimate the simple keys to health✨

These are so good…they really don’t need much of an intro. The garden is still overflowing with zucchini and lucky for me, it’s super versatile. I’ve been using it in a lot of baked goods like zucchini bread, muffins, and baked oatmeal, but nothing beats these brownies. Plus they’re gluten free, egg free, refined sugar free, and nut free!

Ingredients:
- 1 cup shredded & squeezed zucchini (1 medium size)
- 1 flax egg (1 tbsp flaxseed meal + 2.5 tbsp water)
- 1/2 cup coconut butter (I also made this once with 1/2 cup of tahini and that worked great too)
- 1/2 cup coconut milk
- 1/4 cup maple syrup
- 1/4 cup coconut sugar
- 1 tsp vanilla extract
- 1/2 cup cacao powder
- 2 tbsp coconut flour
- 2 tbsp brown rice flour
- 1/2 tsp baking soda
- 1/2 tsp sea salt
- 1/2 cup chocolate chips ( gems are my go-to!)

Instructions:
* Preheat oven to 350 degrees
* Grease an 8 x 8 baking pan
* Shred 1 medium sized zucchini and squeeze out as much liquid as possible with a nut milk bag or paper towels
* Prepare the flax egg and let sit for ~5 minutes
* Place the zucchini in a large bowl along with all other wet ingredients (flax egg, coconut butter/tahini, coconut milk, maple syrup, coconut sugar, and vanilla extract)
* In a separate bowl, whisk the dry ingredients until well combined (cacao powder, coconut flour, brown rice flour, baking soda, and sea salt)
* Slowly mix the dry ingredients in with the wet ingredients
* Fold in chocolate chips
* Pour batter into the greased baking pan and bake for 35 minutes
* Let cool completely before cutting into it!