overnight oats with collagen + berries

smoothie bowl with fruit + granola

nut butter + honey + banana toast

chocolate chia seed pudding

egg + cheese + sausage cups

yogurt or applesauce parfait

16 SIGNS OF GUT IMBALANCE

bloating, burping, gas

stomach pain

acid reflux/GERD

nausea

infrequent, hard, and/or loose stools

allergies/sinus pressure

autoimmune issues

mental health issues

acne and rashes

hormone imbalance

unhealthy weight gain

avocado + hard-boiled eggs

sausage + roasted veggies

smoothie bowl with greens + fats

omelette + sautéed veggies

chia seed pudding

leftovers

Many dieting messages promote calorie reduction (calories-in < calories-out).

Thermodynamically, a calorie deficit is necessary for a body to dip into its fat stores and lose weight.

However, that's not the whole story...

Certain foods can improve (or worsen) the factors that cause acne.

A diet high in processed oils, sugar, refined carbs, and dairy will promote inflammation, high

insulin, increased sebum production, dysbiosis, and hormone-like growth factors—all which contribute to the development of acne.

In contrast, a whole food diet with lots of fiber-rich vegetables, leafy greens, and healthy fats supports proper blood sugar rhythm, healthy hormone levels, and microbial balance.

chromium | copper | iodine | iron | manganese | molybdenum | selenium | zinc

It grows a biofilm complex and root-like hyphae that can penetrate through the intestinal wall, which increases gut permeability, releases fungal metabolites into the bloodstream, and causes systemic inflammation.

Yeast overgrowth results from a diet high in sugar & refined carbs, impaired upper digestion, repeated antibiotic use, alcohol consumption, estrogen dominance, chronic stress, or a compromised immune system.

Quality sleep: you may think of it as a luxury, but it is actually a necessity!

It is crucial for cellular + liver detoxification, brain glymphatic cleansing, memory consolidation, digestive rest, stress management, and hormone regulation (which contributes to unhealthy weight gain when unbalanced).

Prioritizing sleep is one of the most beneficial (and enjoyable) ways to support your overall health.

1. COCONUT WATER + MILK

2. AVOCADO

3. SWEET POTATO

4. ACORN SQUASH

5. SALMON

6. BAKED POTATO

7. BEANS

8. TOMATO

9. PRUNES + DRIED FIGS

10. BANANA

11. MANGO

12. BEET GREENS

How to Build a Frittata (and 18 flavor combo ideas)

A Functional Nutritionist's Phytonutrient Color Challenge

What is CYCLE SYNCING?

Cycle syncing is making diet & lifestyle choices to support the monthly female hormone cycle.

Your body wants to maintain a constant supply of easily-accessible energy in the form of blood glucose sugar (like a fuel line to an engine).

Just as you do not want to flood your engine, your body is careful to keep blood sugar levels in a narrow optimal range.

"Flooding the system" with high amounts of sugar or refined carbohydrates triggers the pancreas to release a hormone called insulin.

FOOD FOCUS:

• sweet

• salty

• heavy

• warming

• cooked

• fatty

• avoid: cold

WHAT ARE LECTINS?

Lectins are proteins that bind to carbohydrates.

They are found in most organisms, including humans, where they play a role in cell communication, tissue development, and immunity.

Plants produce lectins as a defense mechanism (in other words, to protect against being eaten).

8 Ways to Eat Intentionally & Honor Your Body on Special Occasions

STATE OF STRESS

"I am distracted + rushed." = IMPAIRED DIGESTION

"aka "FIGHT OR FLIGHT" or SYMPATHETIC

VS

STATE OF RECEIVING

"I am calm + intentional." = OPTIMAL DIGESTION

"aka "REST AND DIGEST" or PARASYMPATHETIC

Lead, arsenic, mercury, cadmium, and aluminum are the heavy metals of most concern to human health.

Even very small amounts can cause serious consequences.

They compete with other essential minerals, leading to nutrient deficiencies, gut dysbiosis, decreased bone density, anemia, enzyme & hormone dysfunction, DNA & mitochondria damage, impaired nerve signaling, and cell death.

1. almonds - handful

2. mixed nuts - handful

3. sunflower or pumpkin seeds - handful

4. nut butter + celery - 2 Tbsp

5. coconut flakes - handful

6. olives - cup

7. artichoke hearts - cup

8. snap peas - cup

9. berries + heavy cream - cup

10. cacao nibs - small handful

11. pickles - 6 spears

12. avocado -1 whole

13. raw carrots, broccoli, cauliflower, peppers, celery, cucumber - cup

14. seaweed snacks - 20 sheets

15. cottage cheese - cup

16. cheese - palm size

17. plain Greek yogurt - cup

18. jerky - palm size

19. deli meat - palm size

20. hard-boiled eggs - 3

21. canned fish + shellfish - tin

22. hummus - 4 Tbsp

23. chia pudding (seeds + milk) - 1/2 cup

24. guacamole + veggies - cup

25. kale chips - 2 cups

26. cucumber + cream cheese - 2 Tbsp

27. grapefruit - half

28. egg salad - cup

29. tuna salad - cup

How Toxicant Exposure "BELOW SAFE LEVELS" May Not Be More Safe