InHarmony Wellness

InHarmony Wellness Helping women regain their energy, reduce mood swings, and tackle hormonal chaos to get back to feeling like the energetic, vibrant, woman they are!

Women's Health and Hormones
Registered Holistic Nutrition Practitioner
Certified Nutrition & Health Coach

Wishing you all a beautiful day
05/11/2025

Wishing you all a beautiful day

✨️NEW ADVENTURES AWAIT✨️Life is all about evolving, growing, and chasing new dreams, and that’s exactly what I’m steppin...
03/09/2025

✨️NEW ADVENTURES AWAIT✨️

Life is all about evolving, growing, and chasing new dreams, and that’s exactly what I’m stepping into now! While I’ll be reducing one-on-one appointment availability, you’ll still see updates and content from me here as I work on new resources for you all 💡✨

If you want to book an appointment, just send me a DM or email, and I'll do my best to assist.

Here’s to growth, change, and exciting opportunities ahead!

Thank you for being amazing, and stay tuned for what’s next.

May we know them, may we be them, may we raise them. ❤️
03/08/2025

May we know them, may we be them, may we raise them. ❤️

Your symptoms might be perimenopause, but don't rule out other conditions!If you're 35+ and noticing symptoms like fatig...
02/21/2025

Your symptoms might be perimenopause, but don't rule out other conditions!

If you're 35+ and noticing symptoms like fatigue, mood swings, or weight changes, perimenopause could be a factor. However, many other conditions can present similar symptoms.

➡Thyroid Disorders
Hypothyroidism or Hyperthyroidism
Symptoms: Fatigue, weight gain/loss, mood swings, hair loss, menstrual changes

➡Diabetes
Symptoms: Fatigue, weight changes, frequent urination, increased thirst, blurred vision, mood swings

➡Depression & Anxiety Disorders
Symptoms: Sleep disturbances, mood swings, fatigue, irritability, excessive crying

➡Chronic Fatigue Syndrome (CFS)
Symptoms: Severe, persistent fatigue, headaches, muscle/joint pain, sleep disturbances

➡Polycystic O***y Syndrome (PCOS):
Symptoms: Irregular periods, weight gain, hair loss, mood swings, acne

➡Adrenal Fatigue:
Symptoms: Fatigue, trouble waking up, cravings for salty/sweet foods, mood swings

What Should You Do?
It’s important to get a comprehensive evaluation from a healthcare provider to determine the underlying cause of your symptoms. Personalized support and care can help address your unique needs effectively.

✨Here Are a Few Tips That May Help:
Prioritize sleep
Engage in stress-reducing activities
Regular exercise
Maintain a balanced diet with adequate protein, fat, and fiber
Reduce coffee and refined sugar intake
Consider supportive supplements like maca, milk thistle, black cohosh, GABA, B vitamins, vitamin D, evening primrose oil, chaste tree, calcium, and magnesium

If you're experiencing these symptoms download our FREE copy of "Perimenopause Nutrition Simplified" to get started!

It’s Heart Health MonthHeart disease is a serious concern for women entering menopause.While women have a lower risk bef...
02/16/2025

It’s Heart Health Month

Heart disease is a serious concern for women entering menopause.

While women have a lower risk before menopause, it quickly becomes the #1 reason for death, even before breast cancer.

Including heart-healthy habits before menopause will set women up for greater success as they enter this stage of life.

Some foods to include in a heart-healthy diet are:
➡Plenty of fruits and vegetables for fiber, antioxidants, vitamins, and minerals
➡Olive oil for healthy fats
➡Beans and legumes for fiber
➡Nuts for healthy fats
➡Avocados for healthy fats and potassium
➡Whole grains for fiber and B vitamins
➡Wheat germ and flax for fiber, vitamin E, and Omega-3
➡Fish for omega-3 and protein
Want more heart health tips and info for menopause? an Diet or the DASH Diet are known to include foods that promote heart health.

Want more heart health tips info for menopause?

Check out our newest blog post!

It’s Heart Health Month! 💕Did you know that women’s risk for heart disease increases as they transition through menopaus...
02/16/2025

It’s Heart Health Month! 💕

Did you know that women’s risk for heart disease increases as they transition through menopause?

This can be attributed to declining estrogen which plays a protective role in maintaining healthy blood vessels and cholesterol levels.

There are a few other factors that have been seen to increase risk:
➡️Increased visceral fat; the fat that accumulates around the organs
➡️Early menopause; before age 45, has been linked to increased risk for coronary artery disease
➡️Vasomotor symptoms, like hot flashes and night sweats can be associated with a higher risk for CVD.
➡️Depression and sleep disorders also have an increased risk

Some of the preventative measures menopausal women can take are:
🩷Eat a heart-healthy diet (balanced diets and those similar to Mediterranean and DASH)
🩷Get adequate regular exercise
🩷Manage stress
🩷Avoid smoking

Further, Hormone Replacement Therapy can alleviate menopausal symptoms and help to maintain the cardioprotective benefits of estrogen.

If you want to learn more about the link between menopause and heart disease, check out our recent blog post!

It’s Heart Health Month 🩷Have you ever felt like your heart was gonna beat out of your chest? Or maybe it even felt lik...
02/15/2025

It’s Heart Health Month 🩷

Have you ever felt like your heart was gonna beat out of your chest? Or maybe it even felt like it skipped a beat?

Many women experience heart palpitations during perimenopause, but it shouldn’t be overlooked.

Here are some of the other things that can cause heart palpitations or an irregular heartbeat:
➡Thyroid conditions
➡Anxiety
➡Low Iron
➡Excessive caffeine or stimulants
➡Certain medications
➡Lack of sleep
➡Dehydration
➡Hypoglycemia

It could be a combination of perimenopause and something else.

Regardless, get it checked!

Heart disease risk is increased for post-menopausal women, so assessing your risk and taking steps for prevention is important.

Looking for more info on Heart Health and Menopause?

Check out our newest blog post.

It’s Heart Health Month🩷Heart disease is the leading cause of premature death in women.Women have an increased risk as t...
02/14/2025

It’s Heart Health Month🩷

Heart disease is the leading cause of premature death in women.

Women have an increased risk as they transition through menopause because of the decline in estrogen which is cardioprotective, helping to maintain healthy blood vessels and cholesterol.

The decline impacts metabolic health and can be seen with increased visceral fat, insulin resistance, and vasomotor symptoms like heart palpitations and hot flashes.

Women should be concerned about prevention well before they are at the age of menopause.

Small, manageable lifestyle changes like:
🚭Avoid smoking and secondhand smoke
🍎Eat a balanced diet
🧘‍♀️Manage stress
‍🩺Regular check-ups to monitor heart health
🩸Monitor blood pressure, cholesterol, blood glucose, and waist/hip ratio

If you want to learn more about how menopause impacts heart health in women check out the newest blog post

Happy Galentine’s Day!🌸Send this to a woman who you’re proud to call a friend.Women's friendships are invaluable; they'r...
02/13/2025

Happy Galentine’s Day!🌸

Send this to a woman who you’re proud to call a friend.

Women's friendships are invaluable; they're more than just connections—they're a lifeline.

They can go from chatting about their favorite TV shows to their workplace woes to their biggest dreams and everything in between over a single cup of coffee.

These deep and emotionally supportive bonds allow women to nurture each other through thick and thin, creating a comforting support network that strengthens us all

The benefits of these friendships can be seen:
➡Emotional support
➡Stress reduction
➡Increased happiness
➡Improved self-esteem

Other health benefits have also been seen, like:
✨Reducing the risk of depression
✨Lowering the likelihood of heart disease
✨Enhancing life expectancy

When times get tough, having a close friend to lean on can provide us with the coping mechanisms we need to navigate challenges more easily.
Invest in your friendships; make time to catch up, share your feelings openly, be there for each other, and cheer each other on!

Let’s celebrate and nurture these connections; they play a key role in helping us lead healthier, happier lives!

In Loving Memory of My Mother❤️Today marks three years since my mom’s passing, and I miss her every day. She battled Typ...
02/13/2025

In Loving Memory of My Mother❤️

Today marks three years since my mom’s passing, and I miss her every day.

She battled Type II Diabetes for as long as I can remember, facing numerous struggles yet always caring for others.

A year before her death, she broke her hip, and we lost my dad to cancer, which further complicated her health. She had previously dealt with what I now know were likely menopause-related challenges, developed a heart condition, and would have been in menopause at a time when HRT was feared. I often wonder what kind of difference it could have had on her health

She was always trying to lose weight to better her health and her struggle with body image was clearer the older I got; sometimes stepping on the scale multiple times a day. After suffering a mild stroke many years ago, I also saw her fear of ending up like my grandmother, who had suffered from a severe stroke.

My memory of her inspires me to help other women avoid similar fates, including myself. I want to support women through their challenges, empowering them to lead healthier, happier lives.

I hope to honor her by making a difference for others.

These 6 strategies will help you beat the bloat, boost your energy, reduce brain fog and inflammation, and so much more!...
02/08/2025

These 6 strategies will help you beat the bloat, boost your energy, reduce brain fog and inflammation, and so much more!

You should support your gut health even if you don’t have the typical ‘troubled tummy’.

Especially if you’re a woman with PMS, in or on your way to perimenopause, post-menopausal. Basically, if you’re a woman, don’t neglect your gut health!

➡Strategy 1: Add fermented foods
Boost your gut health with natural probiotics found in yogurt, kimchi, and sauerkraut. These foods help maintain a healthy balance of bacteria in your gut.

➡Strategy 2: Drink enough water
Drinking plenty of water aids digestion and keeps your gut functioning smoothly. Aim for at least 8 glasses a day to stay refreshed and healthy.

➡Strategy 3: Eat adequate fiber
Foods high in fiber, like fruits, vegetables, and whole grains, support a healthy gut by promoting regular bowel movements and feeding beneficial gut bacteria.

➡Strategy 4: Reduce or eliminate alcohol
Excessive intake can disrupt the balance of gut bacteria and lead to inflammation. It taxes the liver negatively impacting overall digestion and nutrient absorption.

➡Strategy 5: Take care of your teeth & mouth
Digestion starts in the mouth, so neglecting oral health has a cascade effect on digestion. Brush and floss regularly, use a tongue scraper and visit the dentist.

➡Strategy 6: Food diversity
Include a variety of fruits, vegetables, and whole grains. This supports a diverse and resilient microbiome. The old saying ‘eat the rainbow’ couldn’t be more true.

✨In addition to these diet-focused tips, regular movement, sleep, and stress management are also key to healthy digestion.

Are any of these surprises? Let me know in the comments.

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