Nutrition Naturally Now

04/15/2026

04/15/2026

Drop a YES below and I’ll DM you my free Inflammation Fix guide.

If you’ve ever cut your hand or rolled your ankle, you’ve experienced inflammation firsthand — the redness, the swelling, the pain. That’s your immune system doing exactly what it’s supposed to do.

But that same process can happen deep inside your body, in ways you can’t see. And when it doesn’t shut off, chronic inflammation can leave you bloated, foggy, tired, and achy — and increase your risk of major health issues over time.

The biggest driver of this is The Standard American Diet. High in refined grains, added sugars, unhealthy fats, and ultra-processed foods that are literally engineered to be impossible to stop eating.

Your body was never meant to handle this, and it’s fighting back.

In my free Inflammation Fix guide, I walk you through the exact 5 steps I use with my patients:

- Clear out the big offenders
- Build your plate around color
- Upgrade your fats
- Spice it up
- Hydrate like you mean it

Your body wants to heal. You just have to stop getting in its way.

Drop a YES below and I’ll send you the guide! 📄

04/14/2026

Be brave enough to be bad at something new. You may enjoy it more than you think

Image: https://www.instagram.com/tyler_spangler

04/13/2026

Deliberately choosing daily actions, habits, behaviors, attitudes, and rituals that create health, vibrant, life, and abundant energy is always within our ability and power! Choose wisely and intentionally my friends!

04/11/2026

Prevention is not passive.
It requires education, support, and sustained behavior change.

Board-certified health and wellness coaches play a critical role in advancing prevention through evidence-informed, client-centered practice.

Prevention works best when it is supported.

04/07/2026

True story...

04/07/2026

Your brain is wired for reward, but the problem isn’t the reward it’s the source.

Ultra-processed foods, social media, and hyper-stimulation hijack your brain’s natural pathways. They flood your system with dopamine, override satiety signals, and leave you constantly chasing the next fix—while feeling worse over time.

Overexposure to these artificial rewards trains your brain to seek pleasure in all the wrong places—leading to blood sugar crashes, mood swings, cravings, and chronic inflammation.

BUT... You can rewire your brain. 🧠

Every time you choose real food over processed junk...
Every time you move your body instead of numbing out...
Every time you connect with someone instead of scrolling...
You reinforce a new pattern.
You teach your brain to find reward in things that actually restore you.

When you fuel your biology with what it truly needs; nutrients, movement, purpose, connection, you don’t just feel better… You become better, more resilient, more grounded, and more in control.

This is how you reclaim your health: one decision at a time.

Drop a YES below if this resonates with you today, and I’ll DM you my FREE Nutrition 101 Guide if you need it.

04/05/2026

Please be gentle with yourself, you’re trying your best and it’s good enough

Image: https://www.instagram.com/nikkimiles_

04/04/2026

Ginger is most famous for its role in preventing and alleviating nausea and vomiting. Researchers have also found it may help with morning sickness in pregnancy,* motion sickness, postoperative nausea and vomiting, preventing antiretroviral-induced nausea and vomiting during HIV treatment, and chemotherapy-induced vomiting.

Pain management, too. An eighth of a teaspoon of ginger powder has been shown to work as well as the migraine headache drug Imitrex, but without the side effects.

Ginger may also be as effective as ibuprofen for alleviating menstrual cramps. Four randomized controlled trials have been published on ginger for menstrual pain, and all four showed significant benefit when taken just the first few days of your period. Effective doses ranged from one-third to a full teaspoon a day. And, as a side benefit, ginger can dramatically reduce heavy flow. Just an eighth of a teaspoon of ginger powder taken three times a day, starting the day before menstruation, cut the heaviness of the flow in half. And it seemed to work better each month the research participants tried it, providing a highly effective, cheap, easy-to-use, and safer treatment for menstrual blood loss and pain.

* Note: Ginger is a safe and effective treatment for morning sickness in pregnancy, however, the recommended dose is 1 g of ginger powder a day. That’s about half a teaspoon, which is equivalent to about a full teaspoon of grated fresh ginger or four cups of ginger tea. The maximum recommended daily dose is 4 g, though, so don’t take more than about two teaspoons of ginger powder a day. See the video"Natural Treatments for Morning Sickness" at https://bit.ly/3jZT1KJ to learn more.

PMID: 25872115, 24390893, 12576305, 16389016, 24820858, 23853643, 23657930, 19216660, 26177393, 25298352, 22951628

04/04/2026

The weather is all over the place, so it must be April! While sprintime can bring whiplash as we vacilate between warm and chilly, it also brings more seasonal produce to the table, including asparagus, beets and peas. Get the roundup of my favorite recipes to cook in April on the blog! https://cookieandkate.com/what-to-cook-this-april/

04/04/2026

Imbalances in your hormones are triggered by bad food. ⁣⁣
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If you eat sugar, you’ll produce more insulin, more estrogen, and more testosterone. Any type of flour and sugar can lead to these imbalances. ⁣⁣
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Dairy and gluten are often triggers for inflammation and hormonal imbalances. ⁣⁣
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Xenobiotics or environmental chemicals like pesticides in our food can act like powerful hormone disruptors and trigger our own hormones to go out of balance.⁣⁣
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We know that sugar, caffeine, alcohol, stress, and lack of exercise all contribute to worse PMS and all hormonal imbalances – including menopause.⁣⁣
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After removing the bad stuff, you'll want to replace it with good stuff. ⁣⁣
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Eat a whole, real, unprocessed diet with organic or sustainably raised animal products. When you focus on this type of diet, you minimize intake of xenoestrogens, hormones, and antibiotics. Taking simple steps like choosing organic food and drinking filtered water can hugely impact hormone balance.⁣⁣
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Getting good quality sleep every night and exercising regularly can help balance your hormones. Along with supplementing with Omega-3, vitamin D3, B vitamins, magnesium, and probiotics. ⁣