Health & Nutrition

Holiday Eating That Supports Your Hormones and Energy

Holiday Eating That Supports Your Hormones and Energy

The holiday season is full of delicious food, family gatherings, and festive chaos. But all that extra food, late nights, and skipped routines can leave your body feeling unsettled. Energy dips, bloating, or brain fog often show up just when you want to be fully present and enjoying the day.

It’s rarely one dish or one choice that causes this. It’s the combination - irregular meal timing, more sugar than usual, and foods that hit your system all at once. Your hormones notice, your blood sugar notices, and when either starts to swing, the effects often show up sooner than you expect.

The good news? You don’t have to overhaul the menu or set rigid rules around celebration. Even small tweaks and a bit of awareness can help you feel steady and nourished, both at the table and in the hours that follow.

Healthy, Energy-Boosting Snacks for Women Over 40

Healthy, Energy-Boosting Snacks for Women Over 40

Snacking often gets a bad rap, but when done right, it can be one of the most effective ways to stay energized, focused, and satisfied throughout the day. The truth is, healthy snacking isn’t about mindlessly grabbing food between meals — it’s about choosing nutrient-rich options that support your energy, metabolism, and overall well-being.

When you build your snacks with a balance of protein, healthy fats, and complex carbohydrates, you create steady, lasting energy instead of the highs and crashes that leave you tired and craving sugar. These balanced, energy-boosting snacks help stabilize blood sugar, improve focus, and keep your body nourished between meals.

And I know how easy it is to reach for something quick (hello, bag of chips!) when you’re busy or running low on energy. But with a few smart snacking strategies and easy healthy snack ideas, you can turn those moments into opportunities to fuel your body with foods that make you feel good. Think of it as a simple way to nourish yourself every few hours — because the small choices you make each day truly add up to big results over time.

Root Vegetables You Should Be Eating This Fall

Root Vegetables You Should Be Eating This Fall

As the days grow cooler and the leaves shift into brilliant shades of gold and red, fall invites us to slow down and savor the flavors of the season. One of the true gifts of this time of year is the abundance of hearty, nourishing root vegetables. These colorful, nutrient-dense staples have been part of traditional diets across the globe for centuries, valued for their ability to sustain energy and promote good health through the colder months.

Because they grow underground, root vegetables soak up a wealth of nutrients from the soil, making them some of the most nourishing foods you can add to your plate. They are versatile in the kitchen, naturally satisfying, and full of the vitamins, minerals, and fiber your body craves as the seasons shift. If you are looking for ways to boost your wellness with simple, healthy fall meals, root vegetables are the perfect place to start.

As someone who gardens, I always look forward to harvesting my carrots. They are my favorite thing to grow and such a joy to pull fresh from the soil. From sweet potatoes and carrots to beets, turnips, and parsnips, root vegetables are fall’s nutritional powerhouses. In this blog, we will explore the health benefits of root vegetables and share easy, nutritious fall recipes to help you enjoy them in delicious new ways this season.

Before we dive into recipes, here are some of the top health benefits of root vegetables and why they deserve a spot on your fall table:

Healthy Eating Made Simple: How to Build a Plate That Fuels Energy, Mood, and Sleep

Healthy Eating Made Simple: How to Build a Plate That Fuels Energy, Mood, and Sleep

When a new client comes to me, the last thing I want do is hand them a list of calorie targets or strict food rules. Most women I work with don’t need another diet plan, they need a simple way to build their meals so they can feel steady and nourished without the overwhelm.

That’s why I always start with the plate. Because how you fill your plate shapes so much more than hunger. It affects your energy, your focus, your mood, and even the quality of your sleep.

The 3-Part Plate System is the foundation I teach every client. It’s simple and flexible, but also powerful. It helps you create meals that fuel your body, support your hormones, calm digestion, and leave you feeling satisfied instead of restricted. 

So how does the 3-Part Plate System actually work? It comes down to three simple components that bring balance and steadiness to every meal. First, we focus on vegetables as they take up the biggest space on your plate. Next comes protein, the steady fuel your body relies on. And finally, we add whole grains or starchy veggies for lasting energy. Let’s break it down, starting with the foundation: half your plate filled with colorful, nutrient-rich vegetables.

 
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