Women And Thyroid

3 Steps to Feeling Better in 2023

As the new year begins, many of us make resolutions and declarations of how we will feel better in the coming months. However, it can be hard to stay on track with our plans and goals if we don’t have a clear plan of action. The good news is that there are 3 simple steps you can take in order to set yourself up for success in feeling better during the next year: setting realistic goals, identifying why you may not be getting healthier, and joining my ALL-YEAR Resolution Membership. Each step is designed to help you create an individualized approach to your health and well-being that works best for you!

Step 1: Set Realistic Goals

First, let’s talk about setting realistic goals. This important step should be done before you get too deep into the process of feeling better. Start by making a list of goals that are attainable, yet still challenging enough to stretch and grow yourself. Set small, achievable milestones for yourself so that you can measure your progress along the way. Setting realistic goals will help keep you motivated, inspired, and confident in your ability to achieve them.

Step 2: Figure Out Why You Are Not able to Get Healthier

In order to really reach your desired health and well-being goals, it is important to understand what has been holding you back in the past. Ask yourself questions such as: “What are my biggest challenges in my journey toward wellness?” or “What do I need to change in order to make progress?” Once you have identified the obstacles in your way, you can take steps to remove them and create an effective plan for success.

Step 3: Join my ALL-YEAR Resolution Membership

This membership provides unique resources and guidance specifically tailored to help you feel better in 2023. Join my all-year resolution membership to get monthly support. You’ll get lots of nutrition education from a board certified and licensed nutritionist and health coach on various topics including eating for various health conditions, supplement facts, the impact of stress on health, balancing blood sugar with food, balancing your mood with food, gut health, weight loss, emotional eating, and much, much more.

You will finally get to the point of where you understand why you’re feeling the way you’re feeling, and then find out how you can move in a different direction and finally feel better.

By taking these 3 simple steps, you are setting yourself up for success in feeling better in 2023 and into 2024! I believe that this new year can be one of growth and transformation as you strive to feel better than ever before!

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 Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life!

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Walk Every Morning To Boost Your Energy

Walking is one of the most accessible and simplest forms of exercise available, and it can be surprisingly effective at increasing energy levels. Not only does walking increase your heart rate, which pumps more oxygen to your cells and boosts metabolism, but it also helps regulate hormones like serotonin and endorphins that are associated with happiness and enhanced energy. Furthermore, incorporating a regular routine such as a morning walk into your daily lifestyle can help break monotony or boredom and recharge your batteries throughout the day. Here are some tips on how to maximize the benefits gained from walking in order to boost your energy levels.

Why Walking Increases Your Energy

The most obvious benefit of walking is that it increases your heart rate and gets oxygen flowing to cells throughout the body, which in turn helps to boost metabolism. This helps to break down foods more efficiently and use them as fuel for energy. Additionally, walking can release endorphins and other hormones associated with happiness and improved moods, leading to enhanced feelings of vitality. Finally, studies have shown that outdoor walks in nature are especially beneficial due to their calming effects, providing a sense of sanctuary from everyday stressors.

Why Walking in the Mornings Can Increase Your Energy Levels

Early morning walks are an excellent way to jump-start your day and get going with a burst of energy. As the sun rises, your body is naturally stimulated by endorphins and hormones associated with happiness and energy release. Furthermore, walking in nature can help to bring balance to the mind, clear mental clutter caused by stress, and put you on track for a productive day ahead.

Start with a 30-Day Challenge

If you’re not sure if daily walks can really boost your energy levels or not, why not give it a try? Try taking 10–15-minute early morning walks each day for at least 30 days and see how you feel after that time period has passed. After such a short amount of time, you should have some sort of indication as to whether this activity is beneficial or not.

General Tips

First, set aside a specific time each morning to take your walk and make sure you stick with it. This will help to ingrain the activity into your daily routine and increase your chances of success. Second, remember that walking doesn’t have to be boring; try incorporating activities such as listening to music or podcasts, play games like “I Spy” with friends or family members, or even take a book along for some light reading material. Lastly, don’t forget to warm up before your walks in order to prevent any injuries from occurring.

Overall, walking is an easy and accessible way to boost energy levels throughout the day. Incorporating this activity into your daily routine in the form of a morning walk can be especially beneficial, providing clear mental clarity and a sense of balance. Additionally, it can help to release endorphins and other hormones associated with happiness and energy boosts. Try out the tips provided here to make the most out of your walks and get started on recharging your batteries today!

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 Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life!

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The Possible Connection Between Your Thyroid and Migraines

Migraines and thyroid dysfunction are both common medical conditions that many people suffer from. Migraine headaches cause intense, throbbing pain often accompanied by nausea, vomiting, and sensitivity to light and sound. Thyroid dysfunction is a condition where the body produces too much or too little of the hormone thyroxine. Both conditions can significantly reduce quality of life if left untreated, making it important to understand any potential connections between them.

In this post I will discuss the possible connection between suffering from migraines and having thyroid issues. We will also look at some of the main causes of migraine headaches and what might lead to thyroid dysfunction in order to help better inform individuals who may be struggling with either or both conditions.

Is there a connection between Migraines and Thyroid Dysfunction?

Research suggests that there may be a link between migraine headaches and thyroid dysfunction. Studies have found that people with thyroid disease are at an increased risk of developing migraines, due to the fact that abnormal levels of thyroxine can lead to changes in serotonin levels which can trigger headaches. It is not definitively known if low or high thyroid hormones are more likely to affect migraine frequency, as both have been associated with migraine occurrence.

What are the main causes of Migraine Headaches?

The exact cause of migraine headaches is unknown; however, they tend to run in families and certain factors may increase your likelihood of experiencing them such as hormones, stress, certain foods or drinks, and environmental changes. Hormonal changes are a common trigger for migraines in women due to the fluctuations of estrogen during menstruation, pregnancy and menopause. Stress can also be a major factor in triggering migraines, as well as certain foods like aged cheeses, processed meats, and alcohol.

What are the causes of Thyroid Dysfunction?

The underlying cause of thyroid dysfunction is not always easy to determine. It’s most commonly caused by an autoimmune disorder called Hashimoto’s disease which leads to the body attacking its own tissues and producing antibodies against them. Other causes can include iodine deficiency in the diet, a family history of thyroid dysfunction or certain medications.

Migraines and thyroid dysfunction are both complex medical conditions that can lead to significant impairment of quality of life. It is important to be aware of the possible connection between them, as well as the causes and triggers associated with each in order to better manage symptoms. If you think you may be suffering from either condition it is best to seek medical advice so that an appropriate diagnosis and treatment plan can be established.

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Get ready to regain your vitality and feel like yourself again!

This monthly membership will take you through the core symptoms that needs to be addressed when you are looking to optimize your health. You will learn the importance of self-care strategies, overcome emotional eating, and take a deep dive into what you need to do for YOUR body to regain your vitality and feel like yourself again.

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 Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

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5 Common Causes of Poor Gut Health

What is Poor Gut Health?

Gut health is the condition of the digestive system, which includes the stomach, intestines, and other organs that aid in digestion. This system breaks down food into nutrients that the body can absorb and use for energy. A healthy gut allows the body to absorb these nutrients efficiently and eliminates waste effectively.

However, poor gut health can lead to a number of problems. These include bloating, constipation, diarrhea, acid reflux, and difficulty digesting and absorbing nutrients. In some cases, poor gut health can also be a sign of an underlying medical condition.

Common Symptoms of Poor Gut Health

There are a number of different symptoms that can be associated with poor gut health. The most common include bloating, constipation, diarrhea, acid reflux, and difficulty digesting and absorbing nutrients.

  • Bloating is a common symptom of poor gut health. This is often caused by gas or fluid build-up in the stomach or intestines. Bloating can also be caused by food sensitivities or intolerances, such as lactose intolerance.
  • Constipation is another common symptom of poor gut health. This occurs when there is difficulty passing stool or there is a decrease in the frequency of bowel movements. Constipation can be caused by a number of different factors, including dehydration, a lack of fiber in the diet, or certain medications.
  • Diarrhea is another common symptom of poor gut health. This is usually caused by an infection or food intolerance. Diarrhea can also be a side effect of certain medications.
  • Acid reflux is another common symptom of poor gut health. This occurs when stomach acid flows back up into the esophagus, causing heartburn and other symptoms. Acid reflux can be caused by a number of different factors, including a hiatal hernia, diet, and certain medications.
  • Difficulty digesting and absorbing nutrients is another common symptom of poor gut health. This can lead to nutrient deficiencies and weight loss. Difficulty digesting and absorbing nutrients can be caused by a number of different factors, including celiac disease, Crohn’s disease, and ulcerative colitis.

5 Most Common Causes of Poor Gut Health

1) Gluten in Your Diet: Gluten is a structural protein found in wheat, rye, and barley. It can cause a number of different gut problems, including bloating, constipation, diarrhea, acid reflux, and difficulty digesting and absorbing nutrients. If you have a sensitivity or intolerance to gluten, it’s important to avoid foods that contain it.

2) Wrong Fats: Fat is an essential part of a healthy diet. However, too much of the wrong kind of fat can lead to gut problems. Saturated and Trans fats can cause inflammation in the gut, which can lead to a number of different problems, including bloating, constipation, diarrhea, and acid reflux.

3) Too Much Alcohol: Drinking too much alcohol can lead to a number of different health problems, including liver disease, pancreatitis, and gastritis. Alcohol can also cause inflammation in the gut, which can lead to a number of different problems, including bloating, constipation, diarrhea, and acid reflux.

4) Lectin Sensitivity: Lectins are proteins found in plants. Some people are sensitive to lectins and can experience a number of different gut problems, including bloating, constipation, diarrhea, and acid reflux. If you think you may be sensitive to lectins, it’s important to avoid foods that contain them.

5) Too Stressed Out: Stress can lead to a number of different health problems, including heart disease, anxiety, and depression. Stress can also worsen existing gut problems. If you’re feeling stressed, it’s important to find ways to relax and reduce your stress levels.

Download My 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 Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

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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 Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

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