Well Nourished Nutrition Therapy

12/22/2025

The winter solstice is such a potent time. I use to dread the dark season. Now, it’s a time of deep reflection and seed planting. What a gift.

Thank you for such a great night

12/15/2025

🥣 My favorite comfort breakfast that checks all the boxes!
…and yes, I promise it’s way better than it sounds 😉

This is my go-to cozy breakfast when I want something hearty, grounding, blood-sugar balancing, and truly hormone-supportive. Oats upset my stomach so I avoid them. You can obviously make this grain free by omitting the rice.

What’s in the bowl:
• ~1 cup cauliflower rice
• ~3 Tbsp brown rice
• 2 eggs
• ½ scoop protein powder (I love bone broth protein)
• Cinnamon + pinch of sea salt
• Toppings today: h**p seeds, walnuts, blueberries, maple syrup and full fat coconut milk.

- Heath leftover brown rice and cauliflower rice then add the eggs and scramble.
- add cinnamon, protein powder, salt and blueberries
- add coconut milk and toppings of choice

Enjoy!

Why this combo is hormone gold:

30 g protein
7 grams fiber

🧠 Blood sugar stability
Protein + fiber + fat = slower glucose release which leads to less cortisol, fewer crashes, better energy all morning.

🌸 Estrogen metabolism support
Cauliflower (hello crucifers) supports healthy estrogen clearance via liver + gut pathways.

🥚 Progesterone & ovulation support
Eggs provide cholesterol + B vitamins—key building blocks for hormone production.

🔥 Adrenal & thyroid friendly
Cinnamon helps improve insulin sensitivity, while adequate protein supports T4 → T3 conversion.

🩸 Inflammation + PMS support
Walnuts + h**p seeds provide omega-3s to calm inflammation and support hormone signaling.

🧬 Gut-hormone connection
Fiber from cauliflower + berries feeds the microbiome, which directly impacts estrogen recycling and overall hormone balance.

I know it sounds a little wild—but if you’re craving comfort and metabolic sanity, give it a try! 💛

⸻

12/14/2025

Follicular Phase Journaling
The bleed phase invited rest, release, and deep listening.

Now the energy begins to rise.

Estrogen increases.
The mind renews.
Fog lifts into clarity.
Creative energy starts to create forward momentum, gently.

This is the phase of re-emergence.
Not push. Not pressure. Just possibility.

📗 Journal prompts for the follicular phase:

- What rose into awareness during my bleed phase?

- What feels ready to renew in my life?

- Where am I experiencing more clarity?

- What do I feel inspired to create?

- What small, aligned action supports this rising energy?

This is seed-planting energy. Trust the rhythm.

12/10/2025

Harness Your Hormones: Bleed Phase Edition

Your bleed phase isn’t just “day one” — it’s your body’s built-in reset.

Inflammatory pathways quiet down, intuition sharpens, and your brain shifts into a more reflective, inward-focused rhythm. This is the moment to downshift, nourish deeply, and listen closely to what your physiology is whispering.

Think of it as your monthly audit: What needs releasing? What needs replenishing? What do you want the next cycle to feel like?

Here are a few journal prompts that guide that inner recalibration:

📓Bleed Phase Journal Prompts
• Where did I push past my capacity last cycle, and what boundary wants strengthening this time?
• What emotions or patterns feel ready to be released with this bleed?
• What is my body communicating through energy, mood, or cravings right now?
• What support do I want to call in — nutritionally, emotionally, or relationally — for the month ahead?
• What’s one intention that will help me feel more grounded as estrogen begins to rise again?

11/26/2025

Give this pistachio butter a try!

1 cup pistachios (if not toasted add a little salt)
1/3 c water
1 TBS red wine vinegar
3 TBS Extra Virgin Olive Oil.

Chop pistachios in food processor until fine
Add remaining ingredients and blend until smooth

Use as a dip, topped on roasted veggies, chicken…

10/28/2025

OOPS! PerimenoPosse will meet from 6:30-8:00 on Nov 4th! -

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10/28/2025

PerimenoPosse and a Facebook group! -

Tuesday, November 4th – The PerimenoPosse Support Circle7:00–8:30 PM | Hosted by Foundation Fitness | $10Emily Harris-Deutch with Garnet Wellness who specializes in Hormone Health and Sexual Wellness

09/29/2025

3 Nutrition Seminars This Month! -

School is already in full swing, and routines are starting to settle. This season is such a good reminder to tune back into our bodies and find balance amidst the busyness. And Pumpkin Palooza has officially arrived! See below for a fun fall protein muffin recipe.

08/27/2025

Back in Action! PerimenoPosse and other exciting offerings! -

Here at Well Nourished I have a few exciting things to tell you about! We are starting the PerimenoPosse back up again after taking the summer off and we’re thrilled to be sharing this space together again! I also have a new offering coming down the line! See below!

07/29/2025

Having so much fun playing with herbs from my garden 😍

Thanks to The People’s Apothecary for my beautiful new book!

Calendula and lavender salve made with grass-fed beef tallow!

This is a deeply nourishing, anti-inflammatory balm that supports skin healing on multiple levels.

The tallow is rich in fat-soluble vitamins (A, D, E, K) and mimics the skin’s natural oils, making it ultra-penetrating and ideal for repairing dry, cracked, or irritated skin.

Calendula brings its gentle, antimicrobial and wound-healing magic, while lavender calms redness, soothes burns, and eases inflammation.

Together, this trio is a powerhouse for soothing eczema, diaper rash, minor cuts, or sunburns—and it’s gentle enough for the most sensitive skin.

❤️

06/28/2025

Post ride recovery smoothie and hang to bring my nervous system back down.

Such a fun was to take care of ME

H**p milk
Raspberries
Spinach
Riced cauliflower
Sun butter
Collagen
Creatine

(Turkey slices while preparing my smoothie for 30 grams of bioavailable protein post workout)

Now time to mow!

06/25/2025