1. CABBAGE

2. PARSELY

3. CILANTRO

4. GREEN TEA

5. BLACK TEA

6. DANDELION TEA

7. GARLIC

8. ONION

9. CITRUS

10. ROSEMARY

11. CAULIFLOWER

12. BROCOLLI

13. BRUSSELS SPROUTS

14. FISH

Some people (usually of northern European descent) have developed a genetic mutation that causes their bodies to continue producing lactase, allowing them to consume dairy without symptoms.

However, it is typical for adults to experience gas, bloating, stomach cramps, gut sounds, and diarrhea after consuming high-lactose dairy.

In short, lactose malabsorption is normal.

1. EXTRA VIRGIN OLIVE OIL

2. LEAFY GREENS

3. MUSHROOMS

4. RICE + POTATOES (cooked + cooled)

5. ARTICHOKES

6. BANANAS + PLANTAINS

7. APPLES

8. CHICORY ROOT

9. GARLIC + ONIONS

10. CRUCIfEROUS VEGGIES

WHY WOULD SOMEONE AVOID GLUTEN?

Because of the glue-like structure of gluten, it is difficult for many people to digest.

It can cause the gut membrane to become more permeable, or "leaky".

This can lead to inflammation, immune reactions, and adverse symptoms in your gut, brain, joints, and skin.

Supplements for Estrogen Balance:

support liver health:

milk thistle

promote progesterone production:

vitex/chasteberry

balance gut estrobolome:

calcium-D-glucarate

upregulate hormone detox pathways:

indole-3-carbinol/DIM

Eating on-the-go can be a challenge, especially if you are seeking whole foods, following a specific diet, or navigating dietary restrictions.

Here are some tips and tricks for how to honor your body while traveling.

Remember that you don't have to be "perfect"—food is meant to be enjoyed!

If you see mold growing around the top, the cabbage was not completely submerged (you can skim off green/gray mold, but if it is pink/black, smelly, or slimy, discard the kraut).

1. ASPARAGUS

2. KALE

3. BRUSSELS SPROUTS

4. PARSLEY

5. CABBAGE

6. SCALLIONS

7. OKRA

8. EGGS

9. KIWI

10. BROCCOLI

Use this FREE Canva brand board template to curate your own brand aesthetic!

I like to keep my branding consistent, recognizable, yet updated.

When I feel like my content is not exciting to me anymore, it is probably not engaging for my audience either.

I like to keep my brand aesthetic, colors, and fonts updated to capture the design elements that I am currently drawn to.

Whether it is a complete rebranding or a subtle shift, the process of rebranding can give you a renewed energy for sharing, promoting, and growing your business.

How much water should you drink?

listen to your body and let your thirst guide your intake

Omega fatty acids (FA) are essential polyunsaturated fats that play an important role in the body's inflammatory response.

Depending on their chemical structure, they are classified as omega-3s or omega-6s:

+ Omega-3s "turn off inflammation" and are

found in fatty fish + seafood.

+ Omega-6s "turn on inflammation" and are

found in seeds + oils.

Both are necessary, but balance is crucial so that the inflammatory response can be turned on when needed AND off when not needed.

1. OLIVES (and oil)

2. SARDINES

3. NUTS (and butters)

4. AVOCADO (and oil)

5. SALMON

6. SEEDS

7. GRASS-FED BUTTER + GHEE

8. COCONUT (and oil)

9. EGG YOLKS

LENTILS

GOAT MILK

LETTUCE

HONEY

CAULIFLOWER

SPROUTS

SPINACH

MUSHROOMS

KALE

PARSLEY

TURNIP

GREEN BEANS

ASPARAGUS

RADISH

BEANS

DRIED

FRUIT

ONION

BROCCOLI

PEAS

CELERY

CABBAGE

MICROGREENS

GINGER

HOT

PEPPER

MUSTARD

"Hyper-" means excessive and "palatable" means tasty. You got it, hyperpalateable foods are extremely appealing—to the point of overriding our body's satiety mechanisms.

They activate the same areas of the brain as addictive drugs like cocaine.

1. LIVER

2. CARROTS

3. DAIRY

4. COD LIVER OIL

5. BUTTERNUT SQUASH

6. LEAFY GREENS

7. CANTELOPE

8. BROCCOLI

9. EGGS

10. SWEET POTATO

11. FISH

Dry brushing is a technique that gently supports your body's natural detoxification pathways, improves skin health, and feels amazing.

A great time to brush is right before you shower (do not brush once your skin is wet).

1.SKIN

Your skin is your largest organ and the barrier where many toxins enter the body. It reflects inner health, especially of your liver & gut.

2. LUNGS

Do you think of "exhaling" as detoxing? Your respiratory system is actually a primary organ system for detox.

3. LIVER

When people think "detox", they often think of the liver. It is where your body breaks down drugs & alcohol, centralizes most biochemical detoxification processes, and filters your blood.

4. DIGESTIVE SYSTEM

Gut health should be prioritized first because it is the final path of elimination. If you are not regular or if your gut lining is compromised, the toxins dumped there may be reabsorbed instead of passed out.

5. LYMPHATIC SYSTEM

Stimulating lymphatic flow is one of the best ways to support immune health & detoxification.

6. BLOOD

Your blood is the main transportation system in the body: not only does it deliver oxygen & nutrients, it carries away carbon dioxide and cellular waste.

7. KIDNEYS

Along with the liver, your kidneys filter your blood and help maintain fluid balance.

8. FEMALE REPRODUCTIVE SYSTEM

You can consider menstruation to be an important detoxification & cleansing process for a woman's body.

Inflammation is your body's normal response to stress: it "turns on" temporarily to promote healing and then "turns off" when the emergency is resolved.

However, chronic inflammation occurs when the emergency response does not "turn off", creating further stress in the body.

take the “brand type” quiz

1. SALTED BROTH

2. CHEDDAR

3. CANNED FISH

4. COTTAGE CHEESE

5. NATURAL SALT

6. CANNED TOMATOES

7. SALTED NUTS + SEEDS

8. PICKLES

9. SAUERKRAUT

10. CANNED BEANS

11. OLIVES

12. FETA

13. GOUDA