Plate and Canvas

Plate and Canvas Taylor Stolt, RDN, LD, CLT
Functional Medicine Dietitian
www.plateandcanvas.com

Have you ever heard of the HNE molecule?Most people haven’t. But it could be the hidden link between your hormonal sympt...
09/11/2025

Have you ever heard of the HNE molecule?

Most people haven’t. But it could be the hidden link between your hormonal symptoms, inflammation, and that stubborn brain fog that never seems to go away.

HNE (4-Hydroxynonenal) is a toxic byproduct your body makes under oxidative stress.

Think of it like cellular rust that quietly builds up and wears your body down.

Over time, it can:
🔥 Damage cell membranes
🔥 Disrupt mitochondria (your energy factories)
🔥 Interfere with hormone signaling
🔥 Drive inflammation in the gut, skin, and brain

This is why so many women we work with who struggle with hormone imbalances, PMS that hits harder, brain fog, or chronic fatigue often show elevated oxidative stress when we run labs.

👉 Swipe through to see what drives HNE higher and why it matters.

✨ And if you want the full checklist of ways to reduce HNE and support your body’s detox pathways? Comment “LIST” below and I’ll send it to you!

09/09/2025

Why does your acne always show up in the same place?

Your skin is like a map, and breakouts are often clues about what’s happening inside your body.

That’s why acne is rarely just a “skin problem.”

It’s your body waving a red flag that something deeper needs attention.

👉🏻 When I run labs and dig into symptoms with clients, their acne patterns almost always line up with root causes like hormone imbalances, poor gut health, or sluggish detox pathways.

So if you’ve tried every skincare routine but still notice breakouts in the same spots month after month, it’s time to look inward, not just outward.

💙 Comment “ACNE” and I’ll send you the link to book a discovery call so our team can help you get to the root cause!

We’re so excited to officially introduce you to the newest member of the Plate & Canvas team, Chloe! 🎉She’s already supp...
09/03/2025

We’re so excited to officially introduce you to the newest member of the Plate & Canvas team, Chloe! 🎉

She’s already supporting women on their healing journeys and currently has just 2 spots left for September.

👉 SWIPE to learn more about her journey and what brought her to functional nutrition.

Chloe helps women reconnect with their bodies, uncover their root causes, and feel confident in their healing journey 💃🏼

We’re so grateful to have her on our team, and we can’t wait for you to meet her.

Drop a 🎉 in the comments to give Chloe a warm Plate and Canvas welcome!

08/20/2025

That low-carb, low-calorie salad you’re eating?

It isn’t doing your hormones any favors 😬

Especially if it’s:

🚫 Low in protein
🚫 Missing carbs
🚫 Drenched in inflammatory dressing
🚫 The only real meal you’ve had all day

You might be reaching for it to “eat clear” and feel lighter, reduce bloat, or get your energy back…

But if you’re still foggy, inflamed, bloated, or craving sugar, that salad isn’t solving the problem.

It’s part of it.

Your body doesn’t need restriction.

It needs a strategy that actually supports your health and hormones.

That’s exactly what our Restore program is here to do.

Inside, you’ll get:
✔️ Video lessons that address the root causes of hormone imbalance, including how to build meals that support your body
✔️ 75+ hormone-balancing recipes, with new recipes added every month
✔️ Downloadable tools like grocery lists, workout plans, and meal guides
✔️ Monthly live Zoom calls with me for support and guidance
✔️ Lifetime access to pharmaceutical-grade supplements, plus a discount!

And more.

🎉 Comment RESTORE and I’ll send you the link to get a 2-week free trial!

08/07/2025

Here’s exactly what I would tell you about balancing your hormones 👇🏼

❌ You don’t need 20 different supplements.
❌ You don’t need to cut out carbs again.
❌ You don’t need to order a detox kit off TikTok shop or get your labs redone for the 5th time this year.

You need to eat enough protein.
You need to stop fearing carbs.
You need to go to bed instead of scrolling until midnight.

You need to stop skipping breakfast and wondering why you’re overeating at night.

And I say this with so much love because I’ve been there.

I was doing everything “right” but still bloated, exhausted, and wired.

Chasing protocols. Cutting more foods. Wondering what was still wrong with me.

Healing with functional medicine isn’t about perfection.
It’s not about stricter rules or better willpower.

It’s about coming back to the basics and doing them consistently.

If you’re ready to stop chasing extremes and start building real, sustainable health…

✨ Drop “HORMONES” in the comments and I’ll send you the details for working 1:1 with our team 🎉

We’ve helped hundreds of women get their energy back, regulate their hormones, and finally feel like themselves again.

You deserve that too 💛

Let’s bust this myth ❌ Everyone’s been talking about how HIIT is “bad for your hormones” But it’s not HIIT that’s the pr...
08/04/2025

Let’s bust this myth ❌

Everyone’s been talking about how HIIT is “bad for your hormones”

But it’s not HIIT that’s the problem.

It’s that most women don’t actually know what real HIIT looks like.

It’s not:
🚫 45-minute bootcamps
🚫 20 rounds of burpees
🚫 Feeling like you’re dying the whole time

That’s just overtraining disguised as HIIT.

True HIIT is short, intentional, and recovery-based.

➡️ (Swipe through this post to learn what that actually looks like.)

✅ When done right, HIIT can actually support your metabolism, build muscle, and improve insulin sensitivity.

If you’ve been avoiding HIIT because you heard it’s bad for your hormones, you just need better programming.

Save this post if you’ve ever felt confused, and drop a comment if you want me to share an example of what a typical HIIT workout looks like for me in the future! 💪🏼

07/28/2025

The one thing I used to think was healthy but actually wasn’t? 👇🏼

Eating as “clean” as possible.
No sugar. No gluten. No dairy. No seed oils.

Nothing with ingredients I couldn’t pronounce.

I thought I was doing everything right.

But I was constantly bloated. Exhausted. Obsessing about food.

And my hormones were a mess.

What I didn’t realize was that my version of “healthy” was actually:

🚫 Under-eating
🚫 Over-stressing my body
🚫 Ignoring blood sugar balance
🚫 Lacking real nourishment

Once I started focusing on eating enough protein, regulating my stress, and supporting my body, not controlling it, everything changed.

💥 Better periods
💥 More energy
💥 No more thinking about food 24/7
💥 And finally feeling safe in my body again

If your version of “healthy” secretly feels like a full-time job, it might not be as healthy as you think.

Xoxo,
Practitioner Stevi

And if you’re ready for a better approach…

Comment “HEALTH” and I’ll send you over more information on working with us 1:1 💙

Let’s talk about it 👇🥚 2 Eggs – Eggs are nutritious and offer protein, but 2 eggs is only ~14 grams of protein - not nea...
10/17/2024

Let’s talk about it 👇

🥚 2 Eggs – Eggs are nutritious and offer protein, but 2 eggs is only ~14 grams of protein - not nearly enough protein for breakfast!

✅ Up it to 4 eggs, or pair them with a side of smoked salmon or a protein-rich Greek yogurt.

🥄 Regular Low-Fat Yogurt – While yogurt contains some protein, regular low-fat options often have added sugars and not enough protein.

✅ Opt for a higher-protein Greek yogurt and add seeds or nuts for a more balanced meal.

🥜 Nut Butter – Delicious? Absolutely. Protein powerhouse? Not so much.

✅ Instead of relying on nut butter alone, pair it with a protein shake or hard-boiled eggs to balance things out.

🌱 Chia Seeds – Yes, chia seeds are packed with fiber and healthy fats, but they’re not a significant source of protein.

✅ Add chia seeds to a protein smoothie with a high-quality protein powder or pair them with cottage cheese for a more protein-packed option.

Make sure to save this post, and let me know in the comments what protein sources you are prioritizing! 🙌🏼

Estrogen dominance is more common than you think, and yet many women miss the signs!Estrogen plays a vital role in your ...
10/10/2024

Estrogen dominance is more common than you think, and yet many women miss the signs!

Estrogen plays a vital role in your health—from regulating your cycle to supporting your mood and energy.

But when estrogen levels are too high in relation to progesterone, it can lead to uncomfortable symptoms, such as:

👉🏼 Heavy, painful periods
👉🏼 Breast tenderness or swelling
👉🏼 Mood swings and irritability
👉🏼 Bloating and water retention
👉🏼 Unexplained weight gain, especially around the belly, hips and thighs

This is exactly why I created the Restore program.

In Restore, you’ll learn how to balance your hormones naturally, get to the root cause of your symptoms, and finally start feeling like yourself again—without relying on birth control or quick fixes.

➡️ Comment “RESTORE” and I’ll DM you more info!

Struggling with low energy, acne, brain fog, weight gain, or other signs of hormonal imbalance? 😩Your electrolytes might...
09/24/2024

Struggling with low energy, acne, brain fog, weight gain, or other signs of hormonal imbalance? 😩

Your electrolytes might be to blame!

We often focus on drinking enough water, but without the right electrolytes, that water just runs through us. 💧 Electrolytes are what allow water to enter your cells and actually hydrate you.

🚫 Skip the sugary sports drinks like Gatorade and Powerade, which are often low in electrolytes and loaded with sugar.

Instead, focus on real, food-based electrolytes to naturally support your hydration and overall health 🧂🍫🥑

Here’s your cheatsheet to some of the best electrolyte sources straight from the kitchen 🥗💧

Now tell me - which food-based electrolyte is your favorite?🥇

Drop it in the comments and let’s see which food wins!👇

PS - While food is key, our body often needs an extra boost! Adding a high-quality electrolyte supplement can make all the difference! Drop “electrolytes” in the comments, and I’ll send you a link my personal favorite (I use it daily)! ✨

I couldn’t help myself 😂What’s your favorite - 1, 2, or 3? 💁‍♀️
02/12/2024

I couldn’t help myself 😂

What’s your favorite - 1, 2, or 3? 💁‍♀️

Address

10260 N Central Expressway #210
Dallas, TX
75231

Opening Hours

Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 3pm

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