Tag Archives: nutrition

Understanding Hormones: A Guide to Balancing Your Body Naturally

From Band-Aid Solutions to True Healing

Understanding hormones is something I didn’t even have a grasp on until I was in my 30s—and I’m a woman!

I grew up in an era where every symptom was treated with a prescription. When I began passing out from period cramps as a young teen, I was prescribed the classic Zoloft and birth control combo at just 13 years old.

At the time, I didn’t question it. But over the years, I began to see how much those “quick fixes” disconnected me from my body’s natural rhythms. My mood, energy, digestion, and hormones were all over the place—and the deeper truth was that my body wasn’t being supported, it was being suppressed.

Healing began when I started to view food as medicine, listened to my body’s messages, and focused on rebuilding my foundations—digestion, blood sugar, mineral balance, and nourishment.

That’s why I created The Hormone Guide—to help you understand your own hormonal rhythm and learn how to support it naturally.

🌸 The Female Cycle: Your Built-In Health Blueprint

For decades, women have been taught to hide or “fix” their menstrual cycles. But menstruation is not an inconvenience—it’s a vital sign and one of our body’s most powerful detox pathways.

Your cycle isn’t just about fertility—it’s a window into your metabolism, mood, thyroid, adrenal function, and overall vitality.

Let’s break down the four key phases of a healthy 28-day cycle (though every woman’s rhythm is unique).

🩸Menstrual Phase (Days 1–5): The Reset + Release

This is the time your body sheds the uterine lining—a natural monthly detox and renewal.

Energy: You may feel tired, emotional, or inward. Honor rest.

Supportive Movement: Gentle yoga, walking, stretching, breathwork.

Nourish With:

  • Iron-rich foods: grass-fed beef, liver, spinach, beets
  • Vitamin C: citrus, bell peppers, strawberries
  • Magnesium: pumpkin seeds, avocado, cacao
  • Warming foods: soups, stews, bone broth

Helpful Supplements: Magnesium glycinate, B-Complex, zinc, trace minerals, omega-3s, and herbs like cramp bark or arnica.

💡 Think of this as your inner winter—a time to slow down and restore.

 🌱 Follicular Phase (Days 6–13): Rebuild, Renew, Rise

As estrogen starts to rise, your energy and creativity return. This is a time of growth and expansion—your body is preparing for ovulation.

Energy: Optimistic, social, productive, mentally clear.

Supportive Movement: Strength training, dance, hiking, or HIIT (as tolerated).

Nourish With:

  • Cruciferous veggies (broccoli, cauliflower, cabbage) for estrogen detox
  • Fermented foods (sauerkraut, kefir) for gut health
  • Light, vibrant meals—salads with protein, lemon water, broths
  • Liver-supporting foods—beets, parsley, dandelion greens

Helpful Supplements: B-Complex, zinc, probiotics, liver-supporting herbs like milk thistle or NAC.

🌸 This is your inner spring—time to create, plan, and say yes to new ideas.

🔥 Ovulatory Phase (Days 14–17): Your Peak Power

A mature egg is released, estrogen peaks, and testosterone gives you a boost of energy, libido, and motivation.

Energy: High! You’re glowing, magnetic, and confident.

Supportive Movement: High-intensity workouts, group classes, or heavy lifting.

Nourish With:

  • Bright fruits and fiber-rich veggies
  • Zinc + selenium foods: oysters, Brazil nuts, pumpkin seeds
  • Lean proteins and healthy fats for hormone production
  • Herbs like cilantro, parsley, and lemon for gentle liver detox

Helpful Supplements: Vitamin C, zinc, selenium, omega-3s, and glutathione/NAC.

☀️ This is your inner summer—embrace social connection and outward expression.

🌙  Luteal Phase (Days 18–28): Slow Down and Support

After ovulation, progesterone becomes the star. It calms the nervous system, regulates sleep, and balances estrogen—but stress, under-eating, or poor detox can deplete it.

Energy: May dip—focus on grounding, rest, and stable blood sugar.

Supportive Movement: Strength training early, then gentle yoga or walking.

Nourish With:

  • Root veggies and complex carbs (sweet potatoes, beets, oats)
  • Magnesium and B6-rich foods (pumpkin seeds, turkey, bananas)
  • Omega-3 fats (salmon, walnuts, chia seeds)
  • Comforting, warming meals—stews, roasted veggies, soups

Helpful Supplements: Magnesium, B6, omega-3s, Vitex (if needed), and adaptogens like ashwagandha or rhodiola.

🌾 This is your inner autumn—a time to reflect, rest, and release.

🧬 Men Have Hormones Too

While women experience cyclical hormone shifts, men experience a daily testosterone rhythm. Their hormones benefit from the same nutrient-dense, mineral-rich foods that support vitality and metabolism.

Foods that Boost Testosterone:

  • Zinc-rich: Oysters, red meat, poultry, raw dairy, nuts/seeds
  • Magnesium-rich: Spinach, quinoa, almonds, avocado
  • Iodine-rich: Seaweed, sea moss, beef liver, eggs, kelp

Lifestyle Support:

  • Prioritize protein and minerals daily
  • Manage stress (excess cortisol depletes testosterone)
  • Move often, lift weights, and sleep deeply

🧠 Whole-food supplements like beef liver, magnesium, and trace minerals can make a big difference in energy, libido, and mood.

💛 The Bottom Line: Your Hormones Are Talking—Listen

Your symptoms are messages, not malfunctions.

When you learn to work with your body instead of against it, you unlock balance, energy, and emotional stability.

Hormones aren’t the enemy—they’re the rhythm your body dances to every day.

So whether you’re cycling, trying to conceive, postpartum, or simply wanting to feel like yourself again—start by nourishing your foundations.

Because healing happens when you reconnect with your body. 🌿

Kate Zink, FNTP
Functional Nutritional Therapy Practitioner | Founder of Chronically Holistic

💻 chronicallyholistic.com

📸 Follow along on Instagram @chronicallyholistic

Be “Too Much” in a World That Prescribes Chaos

Being “too much” is what finally led me to health—and—and it’s backed by science.

Chronically Holistic

For years, I lived by elimination—cutting out foods, habits, and even parts of myself. But healing didn’t truly begin until I shifted to addition—intentionally nurturing what my nervous system needed: safety, faith, nourishment, and calm.

Scientific research now confirms what holistic practitioners have long observed: early-life stressors—from complex births and environmental toxins to prolonged insecurity—can deeply impact long-term health. A landmark review shows that those exposed to major psychological stressors in early life face elevated rates of chronic diseases and diminished longevity PMC. Another investigation specifically links childhood adversity with increased risk of chronic illnesses across adulthood ScienceDirect+1.

Even on a neurobiological level, early-life stress alters brain development, particularly in circuits that govern stress response, emotion regulation, and memory. These changes in the prefrontal cortex, amygdala, hippocampus—and in stress-hormone pathways—can lead to heightened vulnerability across life BioMed Central.

I’ve been a nurse for 9 years, working primarily in emergency medicine with a focus on pediatrics. I entered this demanding field while still recovering—on multiple prescriptions, frequenting specialists, and healing from surgeries. Every day, I witnessed people in crisis, and I often minimized my own suffering in comparison.

But what goes on outside the hospital doors—in our homes—might matter even more. Health is built every day, not just in moments of extreme illness. Diet, stress coping, environmental quality, and resources are foundational—but often undervalued elements.

Consider sleep health, for instance. Environmental factors—like air pollution, noise, ambient light, and neighborhood safety—play a significant role in shaping sleep patterns and disorders, especially in socioeconomically disadvantaged communities PMCAJMC.

On a broader scale, the social determinants of health—poverty, education, employment, and living conditions—have a more substantial impact on outcomes than clinical care alone ASPE.

Even nutrition doesn’t operate in a vacuum. A recent study examining reproductive-age adults revealed that lifestyle patterns (diet quality, scheduling, eating behaviors) are strongly tied to social factors like rural vs. urban living, employment status, and daily routines MDPI.

Why This Matters

  • Early trauma isn’t just emotional—it’s biological, reshaping your brain, hormones, and immune system in ways that last a lifetime.
  • True health isn’t born in ER rooms—it’s nurtured daily through safety, rest, nutrition, clean environments, and meaningful connection.
  • You aren’t inherently broken and don’t need to be medication-deficient—you deserve access to basic human rights: nourishing food, fresh air, trust, and community.

Next Steps: Nourishing the Nervous System

Healing isn’t just about avoiding harm—it’s about providing the body with what it truly needs. The Emotion Code reminds us that trapped emotions and unprocessed stressors can keep the nervous system locked in “fight or flight.” Pairing emotional release techniques with nutritional support builds resilience at the cellular and emotional level.

Foundational Nutritional Support

  • Magnesium-rich foods (leafy greens, pumpkin seeds, avocado) — critical for calming the nervous system, relaxing muscles, and reducing anxiety.
  • Omega-3 fatty acids (wild salmon, sardines, flaxseed, walnuts) — shown to support mood regulation, reduce inflammation, and stabilize neuronal membranes.
  • B vitamins (grass-fed liver, eggs, beef, dark leafy greens) — essential for neurotransmitter synthesis and energy production.
  • Mineral-dense foods (bone broth, sea salt, kelp, beets) — restore electrolytes, supporting adrenal function and overall resilience.
  • Whole-food vitamin C sources (citrus, kiwi, bell peppers, acerola cherry) — vital for adrenal repair and nervous system balance

Nervous System Practices

  • Heart-focused breathing — slowing and deepening the breath signals safety to the vagus nerve.
  • Grounding foods + grounding habits — root vegetables and mindful movement help the body feel safe and supported.
  • Releasing trapped emotions (The Emotion Code technique) — identifying and processing unresolved emotional energies allows the body to shift out of chronic stress.
  • Daily safety rituals — creating a calm environment, practicing gratitude, and limiting toxic inputs (chemicals, negative media, processed food) reinforces stability.

The Takeaway

Your nervous system doesn’t need more stimulation—it needs restoration. True resilience is built when emotional release, nutrient density, and nervous system support come together.

✨ Ready to uncover what your body truly needs? Let’s work 1:1 to identify your deficiencies and support your nervous system. Connect with me here: chronicallyholistic.com/how-to-work-with-me

Book a free 15 minute consultation here: Schedule Your Call

    Product Review: Earthmeal

    Earthmeal Organics Review – A Nourishing Start or Just Another Bowl?

    Purchase Earthmeal Discounted Here 💚

    As a Functional Nutritional Therapy Practitioner, I always look at packaged foods through a lens of bio-individuality, nutrient density, and how a product supports foundational health pillars—digestion, blood sugar balance, mineral status, and beyond. So when I came across Earthmeal Oatmeal, I knew I had to dig into the label and test it for myself.

    Here’s my take on whether it deserves a spot in your holistic kitchen:

    🥣 The Ingredients: First Impressions Matter

    Earthmeal prides itself on using clean, whole food organic ingredients—and that shows. The base blend includes:

    • Organic gluten-free rolled oats
    • Healing Herbs: Maca, Ashwagandha, Reishi, Ginger, Lion’s Mane
    • Seeds: Ground flax, Heirloom pumpkin seeds
    • Vitamin C: Camu camu, Goji Berries
    • Natural Sugars: Coconut sugar, figs and dates
    • Himalayan salt for electrolyte replacement and absorption

    What I like:

    • No industrial seed oils, natural flavors, or synthetic vitamins (important for my MTHFR folks).
    • Fiber-rich seeds like chia and flax support digestion and hormone balance.
    • Coconut milk powder adds nourishing fats that help slow carb absorption—a win for blood sugar.

    What I watch for:

    • Even natural sugars like dried fruit or maple sugar can spike blood glucose in some sensitive clients. Pairing this oatmeal with added protein or fat (think: pasture-raised collagen, a spoon of almond butter, or raw milk) can help blunt that spike.

    🔬 Macronutrient Breakdown (per serving):

    (Based on Earthmeal Blueberry flavor)

    • Calories: 280
    • Fat: 10g (from coconut, flax, chia)
    • Carbs: 36g (5g fiber, 9g sugar)
    • Protein: 6g
    • Sodium: 180mg
    • Calcium, Magnesium, Iron: trace amounts (from chia, oats, and Himalayan salt)

    My take:
    This is a carb-forward breakfast, but the added seeds and coconut fat help give it more staying power. I’d recommend increasing the protein—especially for blood sugar-sensitive or adrenal-fatigued individuals—by adding 1–2 scoops of protein or serving it alongside eggs. I used Promix chocolate in my own.

    🌿 Holistic Highlights

    ✅ Supports Digestion: The combination of soluble and insoluble fiber supports healthy motility and feeds beneficial gut microbes. Great for anyone looking to gently nudge sluggish digestion.

    ✅ Blood Sugar Friendly (with tweaks): Without a protein or fat addition, the carb load may be too much for some. That said, it’s far better than instant oats or cereal thanks to the balance of whole food fats and fiber.

    ✅ Clean Ingredients: Minimal processing and organic sourcing (where applicable) make this a solid grab-and-go option for travel, postpartum, or busy mornings.

    ✨ Who I’d Recommend This For:

    • Busy parents or professionals needing a clean, quick option
    • Clients rebuilding digestion who don’t tolerate heavy breakfasts
    • Postpartum moms needing mineral-rich, comforting food
    • Clients on elimination diets (it’s dairy-free, gluten-free, and soy-free)

    ❌ Who Might Need to Skip or Modify:

    • Those on very low-carb, ketogenic, or carnivore diets
    • Clients with Candida or high blood sugar who react to fruit sugars
    • Anyone needing more robust protein first thing in the morning, I recommend to try to it eat along side a meat!

    🌟 Final Verdict

    4.5/5 stars
    I didn’t love it first taste but am now OBSESSED! Earthmeal Oatmeal is thoughtfully crafted and aligned with many holistic nutrition principles. With a little personalization—especially adding protein—it can be a nourishing, grounding way to start the day. It’s not a one-size-fits-all solution, but it’s definitely a step up from conventional oatmeal.

    Pro Tip:
    If you’re looking to level it up, try this:
    ➡️ Stir in collagen peptides + raw milk or kefir
    ➡️ Top with mineral-rich sea salt, cinnamon, and a spoon of tahini for added copper, magnesium, and fat.

    Use the code: HOLISTICKATE for an additional 25% off 💖

    The Calcium Shell & Digestion: When Protection Blocks Healing

    The Calcium Shell & Digestion: When Protection Blocks Healing
    By Chronically Holistic

    I’m a raw milk-drinking gal now—but before I got here, I had to break up a massive calcium shell.

    For those unfamiliar, a calcium shell shows up when calcium levels are cellularly high—typically over 165 mg% on a Hair Tissue Mineral Analysis (HTMA). It’s one of the most common patterns I see in my practice, and it’s a major roadblock to healing that’s often missed or misunderstood.

    If you’re stuck in your health journey despite doing “all the right things,” this might be the hidden culprit.

    This blog is dedicated to unpacking what a calcium shell is, how it forms, and how we begin to gently break it down—so the body can move from survival mode back into a place of safety, connection, and real healing.

    I believe the body always acts in service of survival—even when those protective mechanisms begin to interfere with your ability to heal and thrive. One of the most telling signs of long-standing emotional stress and unresolved trauma in the body is a mineral pattern known as the calcium shell.

    This pattern can be detected through a Hair Tissue Mineral Analysis (HTMA) and is a clear signal that the body is in a chronic state of overwhelm. If you’ve tried every healing protocol under the sun but still feel stuck—fatigued, foggy, disconnected—the calcium shell may be at the root.

    What Is a Calcium Shell?

    A calcium shell is a biochemical coping mechanism—a literal mineral shield that the body builds when it no longer feels safe. It’s most commonly the result of prolonged emotional stress or unresolved trauma, and it shows up as extremely high calcium levels on an HTMA (typically above 165 mg%).

    Calcium is a naturally calming mineral, and in a high-stress environment, the body may use it to numb emotional pain and buffer itself from outside threats. Instead of depositing calcium where it belongs (in the bones and teeth), it begins to store it in soft tissues—like the joints, kidneys, arteries, brain, and even the thyroid.

    This does not mean dairy or calcium is bad. It means you are not properly getting the calcium into the cells due to stress and depletions. I use diet, supplements and lifestyle adjustments to help “break” the calcium shell.

    Emotional and Physical Signs of a Calcium Shell

    People with a calcium shell often describe feeling emotionally flatlined or “frozen.” Symptoms may include:

    • Apathy, disconnection, numbness
    • Depression or low motivation
    • Brain fog
    • Withdrawal or isolation
    • Chronic fatigue
    • Joint and muscle pain
    • Cold hands and feet
    • Constipation and sluggish digestion
    • Hormonal imbalances

    Physically, this misdirected calcium can contribute to or worsen conditions like:

    • Osteoporosis or osteopenia
    • Fibromyalgia
    • Hypothyroidism
    • Arthritis
    • Kidney stones or bone spurs
    • Heart disease (due to arterial calcification)
    • Poor dental health or premature graying

    In essence, your body is trying to help you cope—but in doing so, it slows everything down. Metabolism, mood, motility… all become compromised in this “freeze” state.

    How Does a Calcium Shell Develop?

    The most common drivers of a calcium shell are:

    • Chronic, unrelenting stress
    • Unresolved emotional trauma
    • Incorrect supplementation (especially with calcium and vitamin D)
    • Excess dietary calcium from fortified foods or misguided supplementation for bone health

    Many people unknowingly worsen a calcium shell by taking multivitamins or calcium supplements, especially when trying to reverse bone loss. But if calcium isn’t being directed properly—without adequate co-factors like vitamin K2 (MK-7), vitamin A, and iodine—it ends up where it shouldn’t be.

    Healing the Calcium Shell: A Slow, Gentle Process

    Breaking up a calcium shell requires time, safety, and support. As the shell begins to dissolve, long-buried emotions may resurface. This is why working with a trained practitioner who understands the emotional and biochemical layers of healing is essential.

    We begin by gently supporting the body’s ability to redirect calcium into the bones. This often involves:

    • Supplementing with vitamin K2 (MK-7)—without vitamin D
    • Supporting detox pathways and drainage
    • Addressing emotional root causes through trauma-informed practices
    • Making dietary shifts to rebalance minerals
    • Slowly reintroducing a sense of safety into the nervous system

    As the body unravels the protective calcium shell, you may notice temporary detox symptoms like joint pain, mood swings, or migraines. These are signs the body is mobilizing stored materials and emotions. This work is deep, and it requires your gentleness and patience.

    Awareness Is the First Step

    Most people think more calcium is always better, but that’s only true if your body is placing it where it belongs. If you feel like something deeper is keeping you stuck in your healing journey, it may be time to consider HTMA testing.

    Unlike blood work, which gives a snapshot of a single day, the HTMA provides a three-month view of mineral trends in the body. It not only tells us how much calcium is present, but also where the body is directing it—and whether it’s time to gently dismantle the shell.

    Ready to Learn More?

    At Chronically Holistic, I offer HTMA testing as a standalone option or as part of a multi-month healing program. If you’re curious whether a calcium shell may be holding back your progress—or want to explore how stress and mineral imbalance might be playing a role in your symptoms—let’s talk.

    Reach out via our contact page or email us directly at ChronicallyHolistic@gmail.com

    You were built to heal. Sometimes, you just need the right map—and someone who knows how to read it.

    Hello Cold Moon 🌕 Goodbye 2024.

    This is the last full moon of 2024. This one is called the Cold Moon.

    I always release my fears and self expectations with a full moon. I treat it as a cleansing period every month, and this month is a yearly synopsis.

    Ask yourself:

    What fears did you over come in 2024?

    What fears do you want to leave in 2024?

    Notice what comes to mind. Journal or sit with it 🧘🏻‍♀️ 🧠.

    For me 2024 was facing my fears and living them. I have actually never felt more myself ever.

    The other side of fear is beautiful. Living and feeling safe is a basic requirement that many of us do not prioritize.

    It was a difficult, yet, successful year.

    I got divorced. I successfully lived on my own for the first time ever. It was different yes, but empowering, fun and rewarding.

    You have to love yourself before you love others properly. Loving yourself is not a black and white thing.

    Understanding your needs and boundaries is a skill that not all understand. I surely didn’t for years. As long as your needs and wants are reachable and achievable, there is nothing wrong for wanting to meet your wants and desire.

    Stop doing things you don’t want to, multiple times a day everyday. Your body cannot heal while in a chronic state of stress. This is why diet and lifestyle are equally important.

    I may have taken the path of most resistance, but I feel like myself. I am helping others come in to their body. I am thankful for all paths I have crossed with and continue to cross.

    Full Moon Ritual 🔥

    Please write your fears and burn them and discard of the ashes outside of your home.

    Sit outside, stretch, sing, hum. Do whatever feels comforting.

    You can bring crystals out to charge and burn fresh herbs to assist with healing.

    Chant out loud a mantra or use mine: “I let go of what no longer is serving me, I am worthy of love, peace and happiness”.

    Love Yourself.

    This business started from a glimmer oh hope.

    For those of you who haven’t been a long for the ride, my business, my career all started with my blogging my feelings during my pain journey.

    This little glimmer of hope that one day I would figure out my pain.

    Well here we are, on the other side of it, still battling pain. This time not physical but the raw emotional pain I have been numbed to for years.

    Growing up I was always criticized for taking everything too heart. No one intends to do this— but here we are.

    Well I did literally take it all too heart. I am emotional and it led me to overthink my life. I now know my personality type (thanks Enneagram testing) and my well being thrives over feeling those big emotions, deep connections and authenticity.

    —My normalcy depended on what I felt shamed for.

    Well here I am, almost 30 questioning my entire mindset on everything.

    I slowly have been awakened, as I have healed from years of unbearable pain, numbness and suffering.

    At a young age, I convinced myself that I didn’t think right, and to feel shame for feeling all my feelings. So I turned inward, I became numb, angry and annoyed at the world.

    I used drugs and heck yes I partied- but that only fed that criticized your not worthy little girl vibe I felt I deserved to live in.

    I mean you are the worse, so might as well act as one right? Then the only person (who I thought) understood the child me was killed by a drug addict.

    I got my act together real quick, but that shamed guilty little girl still felt like deserved it.

    So she ignored the incredible amount of pain I suffered from. Until my labs didn’t show normal I believed literal it was in my head you crazy girl- you should be ashamed.

    The shame and guilt that became my normal throughout life and I am just realizing how much of myself I lost to fear.

    It is no secret I am going through a lot right now. However I come out of it, it all happened for a reason.

    It may have taken me way longer than I would have asked, but my pain made me stronger. It made me realize who I am. It made me this passionate business women, mother and person.

    I am struggling on letting that girl shine, because she has hurt so many people along her way trying to find her. But I am no longer guilty. I release the shame and these feeling that no longer serve me.

    Thank you for those who have supported this glimmer that has created this empowering business.

    https://www.instagram.com/p/Cvf6XSJtZwA/

    My opinion on the food pyramid (deep breath)

    The food pyramid has changed at least four times since I have been on this planet. Eating ancestrally and real food is always what our bodies have and will always need. Enriched flours, cereals and processed foods have no business in our “food pyramid” or daily lives. The new pyramid is all about money. The creators are recommending ‘profitable’ foods in new food pyramid that have little to low nutrition.

    This is the new recommendation floating around and by no ways endorsed or supported by me or my community.

    Let’s break down this government recommended “health foods” label:

    We will discuss how can this possibly be recommended as the third healthy food on the above chart?
    • Frosted mini wheats first ingredient is “whole wheat” which sounds healthy, but it is non organic so sprayed with glyphosate which has been shown to increase your chance of cancer by 41%, heck no. Learn more about gluten, glyphosate and GMO crops on my gluten debate blog.
    • Sugar as the second ingredient. This is inflammatory and addicting. It is in a processed form and not even a natural form that has some benefits, another big no.
    • Brown rice syrup and Corn syrup...more sugar and non organic so there is more glyphosate in that crop as well as the GMO corn used. Come on, are we seriously surprised we have chronic inflammation and obesity yet?
    • Natural and artificial flavorings are one of the first things I tell my clients to avoid. There is nothing natural about them. It is a chemical compound on average made up of 600 things in a formulation that contains preservatives, emulsifiers, solvents and other additives. This taxes the body and digestive system to break down something nothing close to natural.
    • Gelatin from a non grass-fed cow, so basically bones of a animal fed GMO corn and injected hormones or antibiotics, again no thank you! Grass-fed gelatin can have a great healing component to your body (I talk about this on the supplement page), but not in this form.
    • Soybean Oil and other vegetable oils are another thing I take my clients away from right away. Read my Fat Debate blog to learn more about healthy fats. Fats have became a fear mongered sales pitch over the last twenty years. This soybean oil is again made from GMO crops, extremally inflammatory and unstable and in a lot of processed foods.
    • Dyes have no nutritional use at all. Not naturally occurring colors are linked to many neurologic disorders. I honestly believe half of the AHD or Spectrum disorders could be mis diagnosed due to the ingestion of ingredients like these in many popular kids foods.
    • Preservatives such as BHT in this product work to preserve foods, but have heavier side affects than it is worth. There are questionable connection’s to cancer. Many of us are not healthy enough to be exposed to these chemicals as frequently as we are.

    Real food such as eggs, dairy and meat are marked as a low nutrient dense food.

    This angers me beyond all measures. In no way should processed foods be ranked higher than real foods. As discussed above they are pumped full of artificial ingredients, and then enriched with vitamins and minerals to help off set some of the oxidation and damage done by simply ingesting them. Enrichment in your food is not usually a good thing.

    I do believe you should always strive to buy the highest quality protein and animal products. This meaning grass-fed or pasture raised and then organic if you can afford it. Animals that eat grass and natural elements have much higher nutrition. Similarly, grass fed animals cause less inflammation and cortisol spikes than conventional meats do. Conventional animals are fed GMO Corn and kept inhumanely in barns. Subsequently, they are pumped full of antibiotics and steroids. Over 65% of antibiotics in the world are used on animals, that is saying a lot since we overuse antibiotics as humans.

    My food recommendations:

    No two humans are a like. Your bodies nutrient requirements and metabolic needs will not be the same as mine. Below is a range of macronutrients with healthy examples of each I give my clients to start with. I tell them to tweak it as they feel better after a certain combination.

    I offer Hair Tissue Mineral Testing (HTMA) that helps target in your metabolic and nutrient needs to a more bio-individual level, but by working 1:1 we can usually figure out your bodies needs.

    I do not think there is a “pyramid” example, as all meals should be balanced with carbohydrates, fats and protein. Eating just protein is just as harmful as eating all processed carbs.

    CARBOHYDRATEs 22-40%

    Starchy vegetables and soaked whole grains are a great part of an individuals diet. We have been taught to fear carbohydrates alongside fats. These keep us full and help provide fiber to feed the good gut bugs in our microbiome. Quality is important, processed white bread is not a good choice as it is not complex but a simple carbohydrate.

    • Vegetables & Fruit: Local, in-season vegetables and fruits, with an emphasis on whole foods (avoid juices to retain fiber). Choose organic when possible, especially when consuming skins.
    • Tubers & Squash: Local, in-season sweet potato, yams, taro, plantains, pumpkin, parsnips, rutabaga, etc. Organic is preferable, especially if eating the skins. Especially important for active, pregnant, or breastfeeding individuals.
    • Grains & Legumes: Whole, organic, and properly prepared grains and legumes such as wild rice, quinoa, black beans, chickpeas, etc. Only consume if well tolerated and preferably after being soaked, sprouted, or fermented.

    FATS 28-58%

    Fat is a vital building block and source of energy in the body. Our goal should be a 1:1 ratio of omega-3s and omega-6s in our diets. Today that ratio looks more like 15:1. Decreasing Omega 6s and 9s are important as we overconsume nuts and seed oils in processed foods.

    Polyunsaturated Fats (PUFAS) : These fats are beneficial but should be on the lower end of our fat percentage. Learn more on my fat debate blog.

    • Omega-3s: Wild-caught fish & oils (e.g. mackerel, salmon, cod, herring, sardines & anchovies), egg yolks, walnuts and natto.
    • Omega-6s: Organic, unprocessed nuts & seeds (e.g. pistachios, pumpkin & sunflower), and cold pressed oils from blackcurrant, evening primrose, sunflower, sesame & flaxseed.
    • Omega-9s: Organic olives, avocados, almonds, hazelnuts, and macadamia nuts, and cold-pressed oils from each.

    Saturated Fats:

    • Organic virgin coconut oil
    • Fats from pasture-raised animals (e.g. beef, pigs, lamb, bison, buffalo, elk, goat, etc.).

    PROTEINS 19-35%

    Given its myriad roles in the body, it is critical to consume enough protein each day. Examples include:

    • Seafood: Wild-caught fish & seafood, preferably lower on the food chain (e.g. sardines & anchovies) to avoid bioaccumulation of heavy metals.
    • Meat: Organic, 100% grass-fed, pasture raised ruminant animals (e.g. beef, pork, lamb, bison, buffalo, elk, goat, etc.).
    • Poultry & Eggs: Organic, 100% pastureraised poultry & eggs (e.g. chicken, turkey, duck, etc.).
    • Dairy: Organic, raw, full-fat, 100% grass-fed or pasture-raised milk products (e.g. cream, milk, cheese, cottage cheese, etc.). Only consume if well tolerated.
    • Nuts, Seeds & Legumes: Organic soaked & sprouted nuts, seeds in moderation if tolerated

    Deep Breaths.

    I tell my clients to keep track of there meals at first. Once they feel satisfied, energetic with no craving, you found your bodies macronutrients current need. This may be completely overwhelming to some, or you may be very well versed in the marketing that has been done to us surrounding food. If you would like to learn more and feel confident on buying food and supporting your family, I highly recommend buying and completing my self paced Foundation of Health Course. You can buy the entire course or the module subject that interests you the most. More information is on the “How to Work With Me” tab above.

    Eat Well, Be Well, Live Well

    Thank you for reading and your support. If you enjoy what you read please comment below and subscribe to my email list for more frequent business updates, health tips, and recipes.

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    HPA Axis and Blood Sugar Regulation

    What in the world is the HPA Axis? First I must say this is not medical advice, but I am here to educate you on what the heck is going on in your body and how what you feed your body directly impacts your body.

    The HPA Axis stands for: the hypothalamic-pituitary-adrenal axis, As the name implies it involves the hypothalamus, the anterior lobe of the pituitary gland, and the adrenal glands. This is a main component of the stress response. Our thyroid is also connected and affected by the release of the hormones from our stress response. Due to our busy stressful lives, diet and environment our HPA axis is usually skewed and working in a high stress mode. Stress can come in many forms. Whether it be physical, such as injury and illness, or emotional, the body perceives stress as a threat to homeostasis. Poor sugar regulation is a huge factor in the HPA disruption.

    Blood Sugar Regulation

    You don’t have to be diabetic to have uncontrolled blood sugar. Many of us do not properly pair our food choices with the proper protein, fats and carbs needed for our metabolism and have spikes and dips in our blood sugar multiple times daily.

    Every time your blood sugar drops from eating an unbalanced meal or processed sugar or processed carb meal your body needs to bring it down. This is extremally taxing on a body, and most people live like this. It brings it down by releasing insulin from the pancreas, the pancreas then releases glucagon to bring it back up but it is usually not enough.

    This is when you feel shaky and no matter what you eat you feel “odd” your body then goes into a fight or flight mode and your adrenals release epinephrine and cortisol to bring up the blood sugar.

    It is an exhausting cycle that burns through your glucose stores and stresses out your cycle. The cycle that helps regulate your stress hormones is called the HPA Axis.

    When blood sugar is imbalanced you cannot balance this axis, this leaves you in a chronic stressed unable to digest and cellular work properly state.

    For the HPA axis to work, the body must first feel safe. We are becoming well-versed that our hormones are out of whack, but the harder thing to deal with is trauma. Trauma looks different for everyone. By restoring your minerals and working through mental blocks you can get your body into a healthy parasympathetic safe state again.

    We are all familiar with the term “hormones”. Hormones are released from our endocrine system and the HPA axis is a triangle of three key endocrine glands that help the body regulate cortisol levels (our stress hormone) and maintain homeostasis.

    When trauma is left unresolved and/or blood sugar is left uncontrolled hormones like the the ones that are involved in the HPA axis and Thyroid hormones become less important cease to function.

    Responding to stress

    When the body is exposed to a stressor our brain signals neurotransmitters which activates the HPA axis starting with the hypothalamus. Hormones such as the corticotropin-releasing hormone (CRH) is released which then targets the anterior pituitary gland where receptors are kept. This then stimulates the production and secretion of adrenocorticotropic hormone (ACTH) into general circulation of your body. ACTH then binds to receptors on the adrenal cortex and stimulates the synthesis and release of glucocorticoids. The one we are familiar with specifically cortisol (known as the stress hormone). Epinephrine then triggers, glycogenolysis, gluconeogenesis, and lipolysis. Blood sugar rises and CRH & ACTH are suppressed via a negative feedback loop attempting to bring the body back to homeostasis. Insulin is then released to decrease to bring back down the sugar which we then usually reach for that sugar and fire our adrenals and fire more cortisol and repeat a dangerous cycle.

    In response to cortisol the body induces a number of metabolic effects in order to restore the body back to homeostasis. Cortisol’s response in the body :

    • Increases blood glucose concentration by activating enzymes in gluconeogenesis and inhibiting the uptake of glucose in peripheral tissues
    • Stimulate inflammation by reacting to of cytokine receptors,
    • Affect our thyroid hormone levels, specifically thyroid stimulating hormone (TSH), triiodothyronine (T3), and thyroxine (T4).

    What does this all mean?

    Ultimately, this means an imbalance in homeostasis results in an imbalance in the hormones discussed above. This results in blood sugar dysregulation as well as potential thyroid hormone levels resulting in hypothyroidism or hyperthyroidism. Although a supplement may decrease the tilt of the axis the solution is finding the root cause and stressor. We can then live in a chronic sympathetic state (fight or flight) and have a miscommunication between the HPA-axis with dysregulated blood sugar.

    So, you know that being “hangry” and feeling those blood sugar spikes/dips are not normal, but now you know what it is doing on a hormonal and cellular level in your body.

    How to improve your HPA Axis:

    • Work on your blood sugar regulation by eating a whole food nutrient dense diet with balanced minerals and macronutrients. That is where working with a professional like an NTP comes in. After analyzing your food and mood journal and NAQ we can come up with a bio-individualized way of eating for you.
    • Sleep Hygiene: Screens off before bed to decrease stimulation as well as activities to activate the parasympathetic nervous system. This can include dry brushing, vagal nerve exercises, yoga, meditating, breathing techniques or journaling.
    • Routine: Your body and adrenals especially love routine. Eating around the same time, having morning and evening rituals so your body expects what is coming and how to react. Versus the constant unknown, rushing and surge of stress hormones.

    I hope this is informative and able to help you heal. May the root cause be physical, emotional, or nutritional (the link to everything). I hope you are able to be more aware and intuitive to make changes in your body.

    References:

    Smith, S. M., & Vale, W. W. (2006). The role of the hypothalamic-pituitary-adrenal axis in neuroendocrine responses to stress. Dialogues in clinical neuroscience, 8(4), 383–395. https://doi.org/10.31887/DCNS.2006.8.4/ssmith

    Stephens MA, Wand G. Stress and the HPA axis: role of glucocorticoids in alcohol dependence. Alcohol Res. 2012;34(4):468-83. PMID: 23584113; PMCID: PMC3860380.

    Your stress bucket 🪣

    You can eat a 100% organic farm raised diet and still be “unhealthy”. I was totally baffled for years why I was in so much pain but eating so “clean”. Just as you can’t dress like a football player and expect to jump into a professional game and nail it, you also can’t eat healthy and ignore other stressors on your body and expect to be healthy. Food is the basic support to our body and is essential, but there is so much more that contributes to our wellness.

    If this is you, then kudos to you! If you’re here though you are probably suffering in some aspect and here for curiosity or guidance.

    Your body is similar to a bucket. It can only take on so much before it “overflows” or in your bodies case, goes into overdrive which then results in our symptoms and illnesses.

    There are many ways our body detoxs and rids our body of toxins and stresses. If your bucket is full then there is no room for more water to come in. I’m not saying you are supposed to live a stress free life, but one that your body can handle and stay balanced. Obvious stressors include visible stress, but many of us (myself included) had hidden stressors from your diet, environment and immune that are not obvious!

    This is why it’s so important to look at healing your body as a whole and not at only the symptoms. On top of this every body is different. This is why some diets, detoxes and supplements work for some but not others. I have been there! It is frustrating, time consuming and expensive! Don’t give up if you’re suffering, there is light at the end of the tunnel. You just haven’t found your bio individualized plan to help you heal yet.

    Here are some tips on how to balance out your “bucket flow”

    • DRINK MORE WATER! This is soo simple and widely known, yet most of our health issues are from cellular dehydration! Drinking GOOD drinking water and enough of it is always my #1 go to for health concerns, especially if they are new!
    • Correct digestive concerns: look into food reactions, sensitivities. Gut health is soo important to your health!
    • Eat a whole food diet: this will help balance out any blood sugar, fatty acid, mineral and detoxification issues. Everyone is individualized, so there is no one size fits all diet approach, but eating whole nutritious food is a great start! Check out other blogs on how to eat cleaner and how to clean out your pantry
    • Avoid environmental factors: Now you can’t live in a filtered bubble and avoid all toxins but there are some easy lifestyle changes to decrease your toxic load dramatically. Check out previous blogs on how to live a more chemical free life.

    If this interests you and your looking for a way to get healthy for your individual health needs click the “how to work with me tab” to get on my list. I would love to guide you into becoming the best you. I will be accepting clients in August 2021!

    Authenticity

    Be yourself and be PROUD of who you are ❤️

    I am sure people think I share too much about my life on social media. But I try to be authentic so others have the courage to do so. So we can share our love for similar likes and talents. ​So I can support other local businesses who created something from a small spark of hope and joy, because it’s something that is important to them and makes them happy. It’s important to do stuff for YOU, not for what you think others will like.

    I feel like the word authentic has been trending and for once I am okay with a trend. I am happy that self love, self worth and being YOU is actually embraced. It shouldn’t be a trend but instead something we are taught young. Our parents used to tell us to be ourselves and we didn’t need all that make up, but we didn’t listen. These are the peoples judgements we should care the most about but unfortunately it’s usually the opposite. I use to care SO much what others thought. I would shape my look and friends to be who I thought would make me happy. Resulting in not having great friends because I wasn’t being true to them or myself. When I stopped caring what others thought and dressed how I liked, did what I enjoyed and allowed my family and friends to be heard, this is when I found true joy.

    Being authentic should not be a trend, but taught to be the “new cool”. Social media has definitely made this hard. But remember people post the highlights mainly, and are posing for that picture. Candid pictures are few and far in between on my feed these days .

    Be proud of that messy bun, sleep deprived look. No need to pretend to be anything more than you 🦋