The Nourish Note

Let’s talk about a topic that deserves ALL the attention — fueling your body during the menstrual phase of your cycle. 🌙

During this time, our energy levels may dip as our bodies work hard to shed the uterine lining. It’s totally normal to feel more tired or in need of a little extra TLC. The key here? Honoring your body’s natural rhythm by providing it with the right nutrients to feel supported and balanced.

🌱 The Menstrual Phase (roughly CD 1 to CD 5 of your cycle) is all about restoration. Our hormones, particularly estrogen and progesterone, are at their lowest levels, which means our body craves nourishment that can help rebuild and restore. Iron-rich foods, healthy fats, and hydration are ESSENTIAL for this phase. Not only do these foods provide the support your body needs, but they also work to keep mood swings and cramps at bay.

💧 Let’s talk hydration. This is an underrated part of menstrual health. During menstruation, we lose fluids along with minerals, and replenishing them is key. Drinking enough water with a splash of lemon can help you stay hydrated while boosting your vitamin C intake, supporting your immune system, and aiding digestion.

🛑 But here’s what to avoid: highly processed foods, too much caffeine, and excess sugar. These can make you feel more fatigued, bloated, and irritable. Instead, focus on real, whole foods that nourish from the inside out. Your body will thank you!

Now, to help you feel your best, here are three snack ideas that will keep you energized and balanced during your menstrual phase✨

🥑 Avocado Toast with H**p Seeds
🥗 Kale & Chickpea Salad
🍫 Dark Chocolate & Almond Trail Mix

Remember, during your menstrual phase, it’s all about gentle, nourishing foods that provide the minerals, vitamins, and hydration your body craves. By fueling yourself with these nutrient-dense snacks, you’ll support your body in feeling balanced and energized.

Have any favorite go-to snacks during your cycle? Let me know in the comments! And if you’re still struggling with figuring how to match your cycle to your wellness goals, send me a DM!

Contrary to common belief, pizza can actually be a part of a healthy lifestyle.

Okay, okay. Hear me out.

Let's dive into why this pizza is not as bad for you as some may think.

Food is not inherently bad or good. Yes, of course, certain foods are more nourishing than others. But have you ever looked at it from the mind frame that nourishing can be more than just for your body? It can also play a part of positive mental health. Let's talk about it:

🍕Balanced Nutrition: A well-made pizza can offer a balance of carbs, proteins, fats, and essential nutrients, especially if it includes a variety of veggies and lean proteins. Like pineapple. It's a fruit. And it belongs on pizza. (And I will die on that hill). If you're just embarking on your wellness journey, focus on adding nourishing things rather than taking things away. You might find that by taking this approach you will be less likely to feel restricted early on in your wellness journey.

🍕Social: Who doesn't love a good pizza party? Food is such a fun way to connect with people and an even fun-ner (I know its not a word but let's ignore that) way to socialize.

🍕Customizable: Whether your goal is weight loss, weight gain, or maintaining your current weight, you can very literally customize pizza according to your goals. Early in my wellness journey, I dialled down my Dominos order so that I could fit it into my macro count (send me a DM if you want to hear my order " " order. Don't send me a DM if you're going to scold me about pineapples on pizza)

Remember, food is not inherently good or bad. Food can be more or less nourishing than other food. It can also serve different purposes. If making food choices becomes detrimental to your mental health, its probably not worth the choice.

If you're struggling to find balance or need some help finding out what works for you, send me a DM and let's chat 🍕🍕🍕

If you're reading this, you're probably kickstarting your weight loss journey. So let's dive into the sustainable basics.

1) Enjoyable movement: ever experience the treadmill dread! 🏃‍♀️ Embrace activities you love, whether it's a dance class or a hike in nature. Start small and build consistency. This might mean you start off with 15 minutes once a week, slowly adding more and more time or more and more days!

2) Hydrate: Seriously. Don't underestimate the power of water! 💧 Sip before meals to curb cravings and swap sugary drinks. Add a twist with fruit infusions like lemon. My personal favourite DIY electrolyte drink is carbonated water with a tiny pinch of good quality salt and lemon.

3) No crash diets: Ever heard of ditching diet culture? Want to become a diet culture drop out? 🥗 Focus on whole, nutrient-dense foods and mindful portion control. Start with small changes, like adding colorful veggies to your plate, and listen to your body's cues. This doesn't mean that you have to give up your favourite foods. And if you're not sure how to do that, shoot me a DM!

Remember, it's about sustainable progress. If you can only do something for a couple of days, it doesn't matter how fast the outcomes were promised to you 🌱

This is a friendly reminder to drink water and get some sun, because you're basically a houseplant with emotions and responsibilities. 🤣

In all seriousness though, At the bare MINIMUM, you should be consuming 30ml per kg of body weight. This doesn’t include if you’re active or if you live in a hot climate.

In all honesty, my water intake has been really suffering lately. Between running a business, working a full-time job, planning a wedding, and everything in between, I've been struggling to get even 2L of water in lately. AND MY BODY IS FEELING IT.

So, I've had to troubleshoot. This means that I have made it a point to:
👉🏼 Set a water reminder notification on my phone (seriously)
👉🏽 Have a minimum of 250ml of water before my first caffeinated beverage
👉🏾 Have a minimum of 250ml of water with every meal

Look, if that didn't convince you to have an extra sip of water... Did you know that dehydration can:
👉🏼 Reduce skin elasticity
👉🏽 Increase fatigue
👉🏾 Negatively impact cognitive function

Go ahead, take another sip of water.

OH! And if you haven't read my latest blog about PROTEIN... Link in the bio. Hehe 🥰