Women And Thyroid

Your Healthy Eating Guide for This Holiday Season

The holidays are a time for celebrating and enjoying family, friends, and delicious food. But all that indulgence can add up quickly if we’re not careful—especially when it comes to our waistline! This doesn’t mean you have to miss out on the fun of holiday feasting. With these tips for healthy eating this holiday season, you can enjoy your favorite dishes without sacrificing nutrition or your health.

Healthy Feasting Basics

One of the best ways to make sure you keep your diet in check is by focusing on balanced meals. Aim to fill up half of your plate with vegetables, a quarter with lean protein sources like fish or chicken and the other quarter with starchier items like whole grains or sweet potatoes. Cutting down on processed foods and added sugars is also important. When it comes to drinks, try to limit your intake of sugary sodas and opt for water or herbal tea instead.

Smart Substitutions

It can be tough knowing which ingredients should stay and which should go when making traditional recipes healthier. Using substitutes like Greek yogurt in place of sour cream, low-fat cheese instead of regular cheese, and whole wheat flour rather than all-purpose flour are great ways to cut back on fat and calories without sacrificing taste. You can also experiment with healthy oils like olive oil, avocado oil, coconut oil, or nut butter for baking instead of butter or margarine.

How To Be Gluten Free and Still Enjoy Holiday Meals

Those with gluten sensitivities can still make their favorite holiday dishes without compromising on taste. Instead of traditional wheat flour, use gluten-free options such as almond or coconut flour. You can also substitute quinoa, buckwheat, or amaranth for other grains like oats or barley. If you’re baking your own treats, make sure to check the ingredients list to ensure they don’t contain any hidden sources of gluten.

Drinking Basics

Alcoholic beverages are a staple at many holiday gatherings—but it’s easy to overindulge if you’re not careful! Choose drinks with fewer calories and sugar whenever possible, such as wine spritzers, vodka soda or light beer. Make sure to drink plenty of water in between each alcoholic beverage and don’t forget to pace yourself—sipping on your drinks slowly will help you avoid drinking too much.

Avoid These Foods

In addition to limiting processed foods, it’s important to stay away from unhealthy fats like trans fats and saturated fats found in fried foods and baked goods. Refined carbohydrates should also be avoided since they can spike blood sugar levels and lead to weight gain. Additionally, limit the amount of salt that is added when cooking dishes—too much sodium can cause fluid retention leading to bloating.

Be Sure to Include These Items to Your Holiday Meals

Include plenty of colorful fruits and vegetables, such as peppers, carrots, kale, apples and oranges. Add lean sources of protein like fish, eggs and poultry. Whole grains like quinoa or brown rice can also make a great addition to your holiday menu. And don’t forget about healthy fats—avocado, nuts and seeds are all good choices when you’re preparing your meals.

The holidays are the perfect time for gathering with family and friends for some delicious feasting. But it doesn’t have to be an unhealthy affair! By following these tips for healthy eating this holiday season, you can enjoy all your favorite dishes without sacrificing nutrition or your health. With just a few simple swaps, you can make any meal healthier and more enjoyable. Happy feasting!

7 days to a healthier, more vibrant YOU!

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7 day meal plan and you’ll get an introduction to eating balanced meals and snacks.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my FacebookTikTokInstagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

Gluten Free Can Be Easy!

Gluten is a type of protein found in wheat, rye and barley. For some people, consuming gluten can cause health problems. If you have celiac disease, for example, eating gluten triggers an immune response in your small intestine that leads to damage. For others, going gluten-free may help with digestive issues, fatigue or other symptoms.

There are many delicious and healthy foods to choose from when following a gluten-free diet. With a little creativity and effort, you can make meals that are not only nutritious but also enjoyable to eat.

Here are some tips on how to incorporate a gluten free diet:

Why Go Gluten Free?

If you have celiac disease or non-celiac gluten sensitivity, you need to avoid gluten to stay healthy. For some people, avoiding gluten can also help with digestive issues, fatigue or other symptoms.

What Does Gluten Free Do to Your Body?

For people with celiac disease, consuming gluten triggers an immune response in your small intestine that leads to damage. For others, going gluten-free may help with digestive issues, fatigue or other symptoms.

Best Gluten Free Foods to Incorporate into Your Diet

There are many delicious and healthy foods to choose from when following a gluten-free diet. With a little creativity and effort, you can make meals that are not only nutritious but also enjoyable to eat.

    • Sweet Potatoes: Sweet potatoes are a nutrient-rich food that are naturally gluten-free. They’re a good source of fiber, vitamins A and C, and potassium.
    • Fruits and Vegetables: Fresh fruits and vegetables are always a good choice for a healthy, gluten-free diet. There are many fruits and vegetables that are naturally gluten-free, such as apples, bananas, oranges, carrots, and potatoes.
    • Beans and Legumes: Beans and legumes are a good source of protein and fiber. They’re also naturally gluten-free. Some examples include black beans, kidney beans, lentils, and chickpeas.
    • Nuts and Seeds: Nuts and seeds are a healthy, gluten-free option. They’re a good source of healthy fats, fiber, and vitamins and minerals. Some examples include almonds, cashews, pumpkin seeds, and sunflower seeds.
    • Gluten-Free Flours: There are many types of gluten-free flours that can be used in place of wheat flour. Examples include almond flour, coconut flour, and rice flour.
    • Meats: Most meats, including beef, chicken, pork, and fish, are naturally gluten-free.

Why Can’t People with Celiac’s Disease Eat Gluten?

Celiac disease is an autoimmune disorder that affects the digestive system. When people with celiac disease eat gluten, their body mounts an immune response that attacks the small intestine. This can lead to damage of the lining of the small intestine and problems with absorption of nutrients from food.

General tips

Here are some general tips for following a gluten-free diet:

Read Labels Carefully: Gluten can be found in many processed foods, so it’s important to read labels carefully. Look for products that are labeled “gluten-free,” “certified gluten-free” or “made with no gluten-containing ingredients.”

Avoid Cross-Contamination: When preparing food at home, be careful to avoid cross-contamination. Use separate cutting boards and knives for gluten-containing and gluten-free foods and wash your hands thoroughly after handling gluten-containing foods.

Be Aware of Hidden Sources of Gluten: Gluten can be found in many unexpected places, such as in medications, lipstick and playdough. When in doubt, check with the manufacturer to see if a product contains gluten.

Following a gluten free diet can be healthy and delicious! With a little creativity and effort, you can make meals that are not only nutritious but also enjoyable to eat.

Download My Gluten-Free Meal Plan

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7 day meal plan and you’ll get an introduction to eating balanced meals and snacks.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my FacebookTikTokInstagram and Pinterest for tips and tricks on how to use nutrition to live your very best life!

Getting Enough Sleep but Still Feeling Tired?

We all know how it feels to be tired. You can drink coffee or energy drinks until you’re jittery, but sometimes, no matter how much caffeine you consume, you just can’t seem to shake the fatigue. If you find yourself struggling with low energy levels day after day, there could be an underlying cause. Here are some possible reasons why you might be feeling tired all the time, even if you’re getting enough sleep.

1) Vitamin D Deficiency: One of the most common causes of fatigue is a vitamin D deficiency. Vitamin D is essential for many functions in the body, including maintaining proper calcium levels in the blood and supporting immune system function. Most people get their vitamin D from exposure to sunlight, but during the winter months or if you live in a place with limited sunlight exposure, it can be difficult to get enough vitamin D from sun exposure alone. In addition, many people are using sunscreen more often to protect against skin cancer, which can also limit vitamin D production. If you think you might be deficient in vitamin D, talk to your health care professional about getting your levels checked and supplementing with vitamin D if necessary.

2) Poor Gut Health: Another possible reason for fatigue is poor gut health. The gut is home to trillions of bacteria that play a role in everything from digestion to immunity. When the balance of gut bacteria is disrupted, it can lead to symptoms like fatigue, brain fog, and digestive issues. Improving gut health requires a multifaceted approach, but some simple steps you can take to improve your gut health include eating more fermented foods, taking a probiotic supplement, and reducing stress levels.

3) Nervous System Imbalance: If you’re constantly feeling tired, it could be due to an imbalance in the nervous system. The nervous system is responsible for regulating many important functions in the body, including energy production, mood, and sleep. When the nervous system is out of balance, it can lead to fatigue, anxiety, and depression. To help rebalance the nervous system, consider adding adaptogenic herbs like ashwagandha or rhodiola to your diet or taking a supplement.

Though fatigue is a common issue, it’s important to listen to your body and identify any potential underlying causes. If you’re feeling tired all the time, or you need help with a chronic condition, please see your healthcare professional for your specific health care concerns. I can also help you find the supplements and vitamins you need for your body. Book a free 30-minute call with me so we can talk through your goals, one step at a time.

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Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my FacebookTikTokInstagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

What Does Orange in Our Foods Do for Our Energy

When it comes to fatigue, we often think of it as something that just happens to us. We can’t just fix it by getting more sleep or drinking more coffee. But what if there was something else that could help fix your fatigue?

Turns out, orange foods could be the answer. Why? Because orange foods are high in a compound called beta carotene. Beta carotene helps us convert thyroid hormone. And it keeps our gut healthy too. So what we need to do when we look at foods to eat and drink is look at the color because those colors signify lots of health benefits such as:

  • Vitamin C
  • Folate
  • Potassium
  • Fiber

What Are the Best Orange Foods for Energy?

1. Sweet potatoes

2. Carrots

3. Oranges

4. Pumpkins

5. Mangoes

Let’s take a look at some of the best orange foods for energy:

  • Sweet potatoes are an excellent source of beta carotene. They’re also a great source of fiber, which helps keep us feeling full and satisfied.
  • Carrots are another excellent source of beta carotene. They’re also a good source of Vitamin C, which is essential for a healthy immune system.
  • Oranges are a great source of Vitamin C. They can also help improve our mood and reduce stress levels.
  • Pumpkins are a great source of beta carotene. It’s also high in fiber, which helps with digestive health.
  • Mangoes are a great source of Vitamin C and beta carotene. They’re also a good source of fiber, which can help with digestive health.

Other great orange foods include apricots which are a good source of fiber and Vitamin A and they can also help improve our vision. Cantaloupes are a good source of Vitamin C and can also help improve our digestion. Tangelos are a good source of fiber and potassium and can also help reduce stress levels.

Orange Foods and Fatigue

If you’re struggling with fatigue, adding more orange foods to your diet can help. The beta carotene in these foods can help convert thyroid hormone, which can help improve our energy levels. These foods are also high in fiber, which can help with digestive health. And the Vitamin C in these foods can help improve our immune system. So if you’re looking for a natural way to fix your fatigue, try adding more orange foods to your diet.

These are just some of the best orange foods for energy. So next time you’re feeling tired, reach for an orange food and see if it doesn’t help give you a boost.

7 days to a healthier, more vibrant YOU!

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7 day meal plan and you’ll get an introduction to eating balanced meals and snacks.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my FacebookTikTokInstagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

How To Help Your Body Manage Stress

Most people feel stress at some point in their lives. Stress can come from many different sources, such as work, family, or personal relationships. While a certain amount of stress is normal and even beneficial, too much stress can take a toll on your health.

There are two types of stress: acute and chronic. Acute stress is the kind of stress that comes on suddenly and usually goes away quickly. It’s the kind of stress you feel when you have to give a presentation at work or take an important test. Chronic stress is the kind of stress that lasts for long periods of time and can have serious negative effects on your health.

If you’re feeling overwhelmed by stress, there are things you can do to help your body manage it better. Here are some tips:

1. Check Your Adrenal Hormones.

Adrenal insufficiency is a common cause of fatigue, and it can be a contributing factor to stress. A simple urine test can check for adrenal hormones, and if you’re deficient, there are supplements that can help.

2. Eat Foods Rich in B Vitamins and Vitamin C.

These nutrients are essential for helping your body handle stress. Include plenty of dark leafy greens, fruits, and whole grains in your diet.

3. Get Regular Exercise.

Exercise is a great way to reduce stress levels. It helps to release endorphins, which have mood-boosting effects.

4. Practice Relaxation Techniques.

There are several different relaxation techniques that can help to reduce stress. Try deep breathing, progressive muscle relaxation, or visualization.

5. Make Time for Things You Enjoy.

It’s important to take a break from stressors and do things that make you happy. Spend time with friends and family, read your favorite book, or take a nature walk.

By following these tips, you can help your body better manage stress. If you’re still feeling overwhelmed, talk to your doctor about other ways to cope with stress.

The Fatigue Fix Formula

The Fatigue Fix Formula is an 8 Week program that will help you take back control so that feeling energetic and excited about life are the norm and not the exception. It is a step-by-step method for exhausted women who want to live a full, vibrant and energetic life. Learn to use the exact method so many have followed to instantly start improving your fatigue and build a healthy and energetic body. My formula offers a new approach to optimizing your nutrients to support the thyroid so that you can feel and function your best.

Never feel like you’re going through this journey. Inside the program you will be invited to join us on group calls and participate in a support community for accountability and to receive ongoing feedback and support. Learn more about the Fatigue Fix Formula here.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my FacebookTikTokInstagram and Pinterest for tips and tricks on how to use nutrition to live your very best life!