Inspired Fitness & Health

01/11/2026

Protein isn’t just about muscle. It’s about hormones.

If you’re working on hormone balance (especially in midlife), how you get your protein matters.

For hormones, we want:
• Stable blood sugar & insulin
• Adequate protein (≈ 40–55 g per meal for many women)
• Healthy fats for hormone signaling

Best protein choices for hormone balance:
🥚 Eggs & dairy – eggs, Greek yogurt, cottage cheese
🐟 Fish & meat – salmon, sardines, chicken, turkey, beef
🌱 Plant-based – tempeh, tofu + edamame

These options support steadier blood sugar, better satiety, and more consistent hormone signaling.

Protein timing matters: After a workout, aim for protein within 30–60 minutes to help recovery and support muscle maintenance.

Active women may need slightly more protein per meal (closer to 50–55 g) to support exercise, muscle, and metabolic health.

Simple protein swaps ⤵️
• Oatmeal alone → eggs or Greek yogurt + berries
• Fruit-only smoothie → add protein powder + nut butter
• Granola bar → cottage cheese + fruit
• Beans alone → tempeh, tofu, fish, or chicken

Chronically eating low protein, high carb meals can keep blood sugar on a high → low rollercoaster, promoting cravings, fat storage, and hormone disruption over time.

Hormone balance isn’t about perfection. It’s about balance and consistency.

Protein first. Add fats, veggies and fruits. Build balance from there knowing some trial and error is required as no two people are alike ❤️

01/06/2026

We’ve had protein pancakes on repeat here and tonite we tried version and LOVE them!
Thanks Stacy! 💕 Recipe on page 2!

We like to top them with high protein Siggis yogurt mixed with 1 tb of maple syrup and a drop of vanilla plus berries.

For the pancake mix we simply put all ingredients into our ninja blender then let it sit for 2 mins before cooking in a spray of olive oil.

Breakfast for dinner tonite! Yum!

12/24/2025

This season, I’m holding space for something deeper than perfection.
I’m honoring the strength it takes to keep going, to show up, to try again, and to choose yourself through every season.

Thank you for trusting me with your health and your journey. That trust means more to me than words can say ❤️
Your effort matters. Your resilience is seen. You are stronger than you know.

From my heart to yours,
Merry Christmas and Happy Holidays! May this season bring rest, peace, and the quiet pride of how far you’ve come.

Keep moving in the ways that you love, and some that you don’t. It expands your brain power.
Keep choosing Metabolically healthy whole foods the majority of the time. Your body, mind and future self will love and thank you. So will other people for you stepping up to lead the way for their future selves.

Sending out love and hugs to all of you! I am so blessed to have all of you in my life 🎄❤️🎄❤️

12/22/2025

Mixing cottage cheese, pumpkin seeds, and sunflower seeds makes a very nutrient dense, balanced snack or meal addition. Here’s why it works so well:

Cottage Chees
High in protein (especially casein, which digests slowly)
Supports muscle repair and keeps you full longer
Good source of calcium for bone health
Low in sugar and carbohydrates

Pumpkin Seeds
Rich in magnesium (supports muscle function, sleep, and recovery)
Good source of zinc (immune health and hormone support)
Contain healthy fats and plant-based protein
Provide antioxidants

Sunflower Seeds
High in vitamin E (anti-inflammatory and skin health)
Contain healthy fats for heart health
Provide selenium and B vitamins for energy and metabolism

Together, they provide:
A strong balance of protein, healthy fats, and fiber
Sustained energy and improved satiety
Support for muscle recovery, bone health, and immunity
Blood sugar stability (great as a snack or post-workout option)

Add some mixed berries and cinnamon for a sweeter snack with added fibrous carbs!

We know protein is all the rage these days. Funny how things cycle around every few years. Just 1 cup of cottage cheese has 34 grams of protein 💪

I like pepper on mine ;)

12/18/2025

Let go of chasing outcomes.
They’re loud, and often exhausting.

Instead, anchor into what you can choose every single day.
Your purpose, your behaviours, your small aligned actions. (Take a few moments to write down what these are and why)

Progress isn’t built by reaching the finish line.
It’s built in the quiet consistency of showing up
with curiosity, compassion, and joy. And sometimes that’s built in small steps. Your only goal for one whole week may be drinking 3L of water. The next week, you add another goal. And continue the process.

Choose things you love at first, like your healthy breakfasts you may have on a 3 days cycle.
Eggs and sourdough rye bread
Oatmeal with milk
Yogurt with a tb of ground flax and berries

As you make each choice and ingrain them (because that’s just who you are and what you do), the next choices become easier.

Trust the process.
Your heart knows the way. All you have todo is make the choices that align with it 🎄❤️

AlignedLiving

12/13/2025

🍎 An apple a day.
So simple. So powerful.

In a world that loves to overcomplicate health, this little habit is one of the most underrated essentials of metabolic balance. An apple provides natural fibre to support digestion, helps stabilize blood sugar, supports gut health, and gently nourishes your body, all while being easy, portable, and delicious.

It’s not about perfection, complicated recipes or extremes. It’s about consistent, simple choices done daily.
One apple. Every day. A small act of self care that adds up in a big way.

Sometimes the basics really are the magic. 🍎✨

11/07/2025

Discipline is a form of self care 💪❤️

Before a workout or a healthy meal becomes a habit, it often starts with awareness…that quiet knowing of what your body and mind truly need… even when you don’t feel like choosing it.

Self care and self love aren’t just massages and bubble baths (though those are lovely, too 😉).
Sometimes, self care looks like:
✨ Moving your body to release old, stuck energy and create those happy, feel good endorphins.
🥗 Taking time to prepare a nourishing, simple meal with love instead of grabbing the quickest thing on the go.

Those choices aren’t always easy in the moment, but every time you choose your health, your energy, and your well being first… you’re reminding yourself that you matter.

Discipline isn’t punishment. It’s love in action. ❤️

09/18/2025

Couldn't love this more Dr. John Berardi! Thanks for sharing!

What A Nutritionist Feeds His Kids 🍳🥦🍇
Part 184 😅

Here's a quick peek at today’s meals for our two boys (13 & 11) who are very active, just had a monster weekend of sports games and tryouts, and have a week of more of the same ahead.

🍽 Breakfast
🥯 English muffins + butter
🥚 Whole-egg + egg-white omelet
🥓 Turkey bacon
🌶 Sautéed peppers

🥗 Lunch
🍗 Chicken “burgers”
🍚 Rice
🍏🍌🫐🍇 Fruits
(apples, bananas, blueberries, grapes)
🥒 Cucumbers

🥤 Drinks
💧 Ice water
🍍 Zero-cal Minute Maid pineapple drink

👇 Our Food Philosophy 👇

1️⃣ Real foods first – Protein, fruits, veggies are our baseline every day. Ultra-processed is the exception, not the rule.

2️⃣ Variety > perfection – Different colors, flavors, and textures help kids develop broad tastes and balanced nutrition. 🌈

3️⃣ Flexibility + treats – Life includes pancakes and snacks. What matters most is the majority of choices, not every single one. 🍪

4️⃣ Model what you want – Kids learn by watching. If we eat balanced meals, prep together, and sit down as a family, they pick it up naturally. 👨‍👩‍👧‍👦

5️⃣ Keep it sustainable – Simple, realistic meals that actually fit into daily life. No exotic ingredients or complicated recipes. ⏳

6️⃣ Reason over fear – We explain the why (energy, growth, health), not “this is bad.” Knowledge > guilt. 🧠

That’s how we approach food at home. Balanced. Flexible. Sustainable. 💯

09/09/2025

🥞 High Protein Pancakes! 💪

I don’t know about you, but I used to avoid pancakes like the plague… Too many carbs, sugar overload, and then the dreaded blood sugar crash. Then I tried many different protein pancake recipes with protein powder but they end up tasting dry to get the protein content high enough.

But THESE? I LOVE them and they are easy to make ahead. They’re nutrient dense, balanced, and keep your energy stable, plus they taste amazing. 🙌

Pancake Ingredients:
• 1 cup quick oats
• 1 cup cottage cheese
• 2 eggs
• 1 tsp baking soda
• 1 tbsp maple syrup
• ¼ tsp cinnamon

(If you want to serve these more like a wrap, add 1/4 cup of water to the batter. Wait 10 mins until the batter has thickened before pouring onto a grill. Size them according to your liking)

Topping:
• 1 cup unsweetened full-fat Greek yogurt
• 1 tbsp maple syrup
• 1 drop vanilla
• Sliced fruit 🍓🍌🍑

👉 Blend pancake ingredients until smooth. Cook low + slow until the tops bubble, then flip for 1–2 mins. (Don’t overcook!)
👉 Mix topping ingredients together.
👉 Serve warm with your toppings, or wrap them cold with yogurt + fruit for an on-the-go snack!

These are SO good either way. Perfect for breakfast, post workout fuel, or a healthy anytime bite. Kid approved for lunches too!

Who’s trying these this week? ❤️

09/07/2025

Sunday funny 😍

09/05/2025

A little food prep this week but ❤️

09/03/2025

✨ Stop glorifying busy. ✨

What habits are running your day… and which ones actually serve you?

Spend 10 minutes making a simple habit tracker. Track 30 days.
✅ See what you’re already doing well
✅ Spot what needs a tweak
✅ Turn it into a game: how many tick marks for what truly matters?

Simplify. Embrace boring. Remove distractions. Stop running in 50 directions.

DM me your email and I’ll send you a habit tracker to start tracking, simplifying, and creating more space for your goals. This is a GAME CHANGER for directing your mind and mindset in the direction you want to go ❤️