Strong Foundations Wellness

Strong Foundations Wellness Helping families feel their best—naturally. Whole-body wellness for women, men & kids using functional & holistic care.

Testing Tuesday!Doctors Data Stool Testing💩 Gut Health: The Root of It AllIf you’ve been struggling with bloating, skin ...
08/19/2025

Testing Tuesday!

Doctors Data Stool Testing

💩 Gut Health: The Root of It All

If you’ve been struggling with bloating, skin issues, low energy, or hormone imbalance, your gut may be at the center of it. Traditional labs often miss these connections—but the Doctor’s Data Stool Test helps us see the full picture.

This advanced test looks at:
✨ Good & bad bacteria balance
✨ Yeast and parasites
✨ Digestive enzyme function (how well you’re breaking down food)
✨ Inflammation in the gut
✨ Markers that affect immune & hormone balance

Why does this matter? Because your gut health sets the foundation for your energy, mood, hormones, immunity, and even your metabolism.

When we can pinpoint what’s happening in your gut, we can create a personalized plan that supports healing—whether it’s through nutrition, lifestyle shifts, or targeted supplements.

💡 Imagine moving from constant discomfort to having energy, focus, and a body that feels like it’s working with you—not against you.

👉 Comment GUT if you’re curious about how this test could help you or your family.

✨ Monday Reset: Your Hormones Need This Too ✨Mondays can feel heavy—but the way you start your week sets the tone for yo...
08/18/2025

✨ Monday Reset: Your Hormones Need This Too ✨

Mondays can feel heavy—but the way you start your week sets the tone for your hormones, energy, and focus.

Instead of diving straight into the stress cycle, try beginning with one grounding ritual:

A protein-rich breakfast 🍳 to keep blood sugar balanced

2 minutes of deep breathing 🌬 to calm your nervous system

Or a quick walk outside 🚶‍♀️ to wake up your cortisol naturally

Your hormones thrive on rhythm and consistency. Small daily resets create the energy, mood, and clarity you’ve been craving.

💌 This week’s mantra: “I create steady energy by giving my body what it needs first.”

👉 What’s one way you’ll reset your mood today?

08/17/2025

Fruit has fiber and other nutrients you need -- but, it also has natural sugar, and some have more than others. Find out which ones have the most and least sugar. https://wb.md/4lvdLnd

🌸 Self-Care Sunday: Family Reset EditionSundays are your chance to slow down, recharge, and set the tone for the week ah...
08/17/2025

🌸 Self-Care Sunday: Family Reset Edition

Sundays are your chance to slow down, recharge, and set the tone for the week ahead — not just for you, but for your whole family. 💕

Here are 3 simple ways to create a Self-Care Sunday Ritual:

1️⃣ Tech-Free Hour Together – unplug and play a game, take a walk, or cook a meal.
2️⃣ Batch Your Lunches – prep hormone-friendly, balanced lunches to lower stress during the week.
3️⃣ Evening Reset – diffuse calming essential oils, stretch, and head to bed a little earlier.

✨ When you build rhythms like these, you create more than balance — you create peace, focus, and energy for everyone you love.

💬 Drop a 🌿 below if your family has a Sunday reset ritual!

08/16/2025

This zesty 20-minute Mediterranean-inspired salad combines crunchy broccoli, chickpeas, feta, and a punchy lemon-oregano vinaigrette 🙌. Get the recipe in the comments ⬇️

✨ Feature Friday: From Burnout to Bright-Eyed ✨When Sarah (name changed for privacy) first came to me, she was running o...
08/15/2025

✨ Feature Friday: From Burnout to Bright-Eyed ✨

When Sarah (name changed for privacy) first came to me, she was running on fumes.
☕ Coffee wasn’t touching her fatigue
🧠 Brain fog made even simple tasks feel overwhelming
😴 Afternoon crashes left her unable to keep up with work or family life

We ran a DUTCH Complete Hormone Test and uncovered the real story:

Cortisol rhythm was flat, explaining her all-day exhaustion

Progesterone was low, affecting mood and focus

Estrogen metabolism needed support to reduce inflammation

With a personalized plan, we focused on:
✅ Nutritional tweaks to stabilize blood sugar and support adrenal health
✅ Key supplements to restore hormone balance
✅ Sleep and stress-reset strategies to rebuild her cortisol curve

---

The results after 12 weeks?
🌟 Energy all day long — no more 2 PM crash
🌟 Sharper focus and better productivity at work
🌟 Mood stability and more patience at home

Her words: “I feel like myself again — I didn’t realize how much my hormones were running the show until we fixed them.” 💛

---

If you’ve been wondering why you’re dragging through the day despite “doing all the right things,” hormone testing could be the missing piece.

📩 DM me DUTCH to learn how we can uncover your hormone story and create your reset plan.

08/14/2025

Whip up a healthy ranch dressing recipe with real food ingredients like yogurt, garlic, dill, and chives. High in protein and low in fat!

📚 The Back-to-School Cortisol Crash: What’s Really Going On with Your EnergyWhen school starts, many women notice the sa...
08/14/2025

📚 The Back-to-School Cortisol Crash: What’s Really Going On with Your Energy

When school starts, many women notice the same thing…
☀️ Morning energy feels decent
🌙 By mid-afternoon, you’re drained, foggy, and craving sugar or caffeine

This isn’t just “busy mom life.” It’s often a cortisol crash — and it’s tied to how your stress hormone rhythm responds to seasonal change + schedule shifts.

---

Why It Happens

Your body runs on a cortisol curve — highest in the morning to help you wake, then gradually lowering by bedtime so you can sleep.
When September hits, new routines, rushed mornings, and increased “mental load” can spike cortisol too high, too often.
Eventually, your adrenals overcorrect — you’ll see a sudden afternoon dip, leaving you sluggish and moody.

---

What This Means for Your Hormones

When cortisol is unstable:

Blood sugar swings more dramatically

Progesterone may dip, impacting mood & sleep

Thyroid function can slow, affecting metabolism

---

How to Stabilize Your Cortisol Curve

💧 Hydrate before caffeine – 16–20 oz water first thing supports adrenal function.
🍳 Eat protein + healthy fats at breakfast – aim for 20–30g protein to keep blood sugar steady.
🚶‍♀️ Take a 10-min mid-day movement break – helps regulate cortisol peaks and valleys.
🕰️ Protect your bedtime – a consistent sleep routine keeps your cortisol rhythm on track.

---

💬 If you’ve felt the September slump, you’re not alone — and it’s fixable.

🥗 Family-Friendly, Hormone-Friendly Lunches for Busy WeeksSchool drop-offs. Work deadlines. After-school activities.When...
08/13/2025

🥗 Family-Friendly, Hormone-Friendly Lunches for Busy Weeks

School drop-offs. Work deadlines. After-school activities.
When life is this busy, lunch can’t be complicated — but it also can’t be skipped if you want steady energy, balanced hormones, and a happy mood all afternoon.

Here are 3 quick lunch ideas that work for YOU and the kids:

1️⃣ Salmon & Avocado Wraps – Mix canned wild salmon with a little avocado, wrap in a whole grain or gluten-free tortilla, and add cucumber slices on the side.
2️⃣ Turkey & Hummus Roll-Ups – Nitrate-free turkey slices rolled around hummus and shredded carrots. Add apple slices for crunch.
3️⃣ Chickpea Lunch Bowl – Chickpeas, cooked quinoa, diced bell peppers, and shredded cheese (optional for kids) with a drizzle of olive oil or tahini.

💡 These lunches are fast to pack, easy to eat on-the-go, and naturally balance blood sugar — which means less afternoon crankiness for the whole family.

✨ Save this for your next lunch-packing day and tell me below…
Which one will your family try first?

08/13/2025

Crispy and salty with a hint of rosemary, these beet chips are so delicious even beet haters will love them. I know, because I am one.

08/13/2025

Ok, so who needs an easy, fun dinner bowl idea for this mid-week?! 🙋🏻‍♀️

Drizzle this irresistible, seed oil free, clean ingredient chipotle lime sauce over this easy dinner bowls for a fast, filling dinner!

COMMENT *dinner* and I'll send you the recipe!

Address

395 High Street
Conneaut Lake, PA
16316

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm

Telephone

+18143507056

Website

https://book.carepatron.com/Heather-Strauch/Heather?p=-e.jP5QySS6lDDPZv8BOv

Alerts

Be the first to know and let us send you an email when Strong Foundations Wellness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Strong Foundations Wellness:

Shortcuts

Share

Category