http://www.realfunctionalhealing.com/

Real Functional Healing, Denver, CO (2025)

08/28/2025

Eating for health can feel like a part time job, and sadly we've made processed junk foods a lot less expensive and more accesible. Add food sensitivities into the mix (like gluten or dairy) and your wallet might really take a hit with "specialty" pre made items, like gluten free bread or dairy free yogurt 😵‍💫 Luckily, you can DIY many of these things for WAY cheaper with very little time or effort required 😍

This coconut milk yogurt is more affordable (and healthier) than most store bought versions, and it's packed with probiotics for a healthy gut! Best of all, it requires only 2 ingredients plus a few simple steps.

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬

- 1 (14 ounce) can full fat coconut milk (Thai Kitchen, Native Forest, or Whole Foods 365 Organic work well)
- 2 capsules dairy free/vegan probiotic (Renew Life Ultimate Flora Extra Care 50 Billion or Jarrow Jarro-Dophilus 10 Billion work well)

𝐃𝐢𝐫𝐞𝐜𝐭𝐢𝐨𝐧𝐬

- Empty coconut milk into a clean, dry glass bowl or mason jar. If the coconut milk has separated, use a whisk or electric mixer to combine until smooth.
- Open up the probiotic capsules and empty them into the milk. Use a wooden, silicone, or plastic spoon/ spatula to mix the probiotics in. Metal can react with the probiotics and the yogurt may not ferment properly.
- Cover the mixture with cheese cloth (or a thin/clean dish towel) and secure with a rubber band.
- Allow the yogurt to sit for a minimum of 24, maximum of 48 hours at a warm temperature (above 75 degrees). In cooler weather/climates, you can place the yogurt in the oven with the light on (oven remains off), which should help maintain the right temperature. The yogurt will get thicker and tangier closer to 48 hours, so adjust timing to your preference.
- Sample the yogurt with a wooden or plastic spoon. If it’s done to your liking, cover it with a lid and refrigerate until cold. Store leftovers in the refrigerator for up to 1 week.

𝗪𝐚𝐧𝐭 𝐦𝐨𝐫𝐞 𝐟𝐫𝐞𝐞 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐫𝐞𝐜𝐢𝐩𝐞𝐬? Check out our database here: https://realfunctionalhealing.com/recipes/

08/26/2025

Feeling anxious, foggy, or burned out… and wondering why nothing seems to "fix" it? The root cause might be 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘨𝘶𝘵.

Your gut and nervous system are in constant conversation. This is know as the "gut- brain connection," a two-way communication between your digestive system and your brain. This is why health of the gut and microbiome directly influences your mood, stress response, and emotional regulation.

Here’s what most people don’t know:

🧠 90% of serotonin (your calm, happy chemical) is made in your gut
🔥 Inflammation or imbalances in the gut lead to → mood crashes, brain fog, and emotional rollercoasters
🌀 If your digestion is off, your emotional regulation will be too
💛 Gut health = chemical regulation and a happier nervous system

Try the following:

🌿 Add in gut healing foods like bone broth, grass fed gelatin, steamed greens, and probiotic foods like sauerkraut or kefir
✨ Sip on warm lemon water in the morning to stimulate a healthy digestive response
🛑 Cut back on foods that leave you bloated, wired, or wiped (like processed foods, gluten, dairy, and sugar)

Because healing your gut isn’t just about digestion. It’s about healing your mind-body connection, and coming home to yourself ❤️

08/21/2025

To my burnt out entrepreneurs, business owners, and high performing women: Your nervous system isn’t meant to run like a machine.

But somewhere along the line, 𝘺𝘰𝘶 𝘪𝘯𝘵𝘦𝘳𝘯𝘢𝘭𝘪𝘻𝘦𝘥 𝘩𝘶𝘴𝘵𝘭𝘦 𝘢𝘴 𝘱𝘳𝘰𝘰𝘧 𝘰𝘧 𝘸𝘰𝘳𝘵𝘩.

🌿 Let this be your unlearning:

Rest is a necessity, not a reward.
Slowness is strategy.
Nourishing your body is nourishing your business.

Adopt these principles and watch your business grow. Watch as you attract a different type of client that no longer exhausts you.

✨𝐘𝐨𝐮 𝐠𝐞𝐭 𝐭𝐨 𝐛𝐮𝐢𝐥𝐝 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐭𝐡𝐚𝐭 𝐝𝐨𝐞𝐬𝐧’𝐭 𝐫𝐞𝐪𝐮𝐢𝐫𝐞 𝐲𝐨𝐮 𝐭𝐨 𝐚𝐛𝐚𝐧𝐝𝐨𝐧 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐭𝐨 𝐬𝐮𝐜𝐜𝐞𝐞𝐝✨

And if you need support along the way? Let's chat ❤️

08/19/2025

𝘉𝘶𝘳𝘯𝘰𝘶𝘵 𝘥𝘰𝘦𝘴𝘯’𝘵 𝘮𝘦𝘢𝘯 𝘺𝘰𝘶’𝘳𝘦 𝘣𝘳𝘰𝘬𝘦𝘯. It means you’ve been holding too much for too long.

If your body feels tired no matter how much you sleep…
If even small tasks feel heavy…
If you’re emotionally numb or reactive…

You’re not lazy or unmotivated. You're 𝐨𝐯𝐞𝐫𝐰𝐡𝐞𝐥𝐦𝐞𝐝.

Burnout isn’t a productivity issue. It’s a 𝘯𝘦𝘳𝘷𝘰𝘶𝘴 𝘴𝘺𝘴𝘵𝘦𝘮 𝘴𝘪𝘨𝘯𝘢𝘭.

Especially if you're highly intuitive, sensitive, or creative - the "grind" mindset hits harder, and burnout shows up differently.

You don’t need more willpower. You need more space and time to repair.

💗 Try this today: Put your hand on your heart. Close your eyes. Ask: “𝗪𝐡𝐚𝐭 𝐚𝐦 𝐈 𝐜𝐚𝐫𝐫𝐲𝐢𝐧𝐠 𝐭𝐡𝐚𝐭 𝐈 𝐧𝐨 𝐥𝐨𝐧𝐠𝐞𝐫 𝐧𝐞𝐞𝐝 𝐭𝐨?”

✨ You don’t have to do this alone. If you feel stuck in the burnout cycle, let's chat ✨

08/14/2025

𝘐𝘧 𝘺𝘰𝘶’𝘷𝘦 𝘣𝘦𝘦𝘯 𝘵𝘳𝘺𝘪𝘯𝘨 𝘵𝘰 𝘣𝘰𝘰𝘴𝘵 𝘺𝘰𝘶𝘳 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘪𝘯𝘵𝘢𝘬𝘦 𝘣𝘶𝘵 𝘤𝘢𝘯’𝘵 𝘴𝘦𝘦𝘮 𝘵𝘰 𝘱𝘢𝘳𝘵 𝘸𝘪𝘵𝘩 𝘺𝘰𝘶𝘳 𝘧𝘢𝘷𝘰𝘳𝘪𝘵𝘦 𝘵𝘳𝘦𝘢𝘵𝘴, 𝘐'𝘭𝘭 𝘭𝘦𝘵 𝘺𝘰𝘶 𝘪𝘯 𝘰𝘯 𝘢 𝘭𝘪𝘵𝘵𝘭𝘦 𝘴𝘦𝘤𝘳𝘦𝘵: 𝘺𝘰𝘶 𝘥𝘰𝘯'𝘵 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘨𝘪𝘷𝘦 𝘶𝘱 𝘥𝘦𝘴𝘴𝘦𝘳𝘵𝘴 𝘵𝘰 𝘳𝘦𝘢𝘤𝘩 𝘺𝘰𝘶𝘳 𝘩𝘦𝘢𝘭𝘵𝘩 𝘨𝘰𝘢𝘭𝘴! The trick is learning to modify, think more whole food ingredients, reducing processed sugars, and adding a little protein boost 🤩 These 𝐁𝐫𝐨𝐰𝐧𝐢𝐞 𝐁𝐚𝐭𝐭𝐞𝐫 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐁𝐚𝐥𝐥𝐬 not only satisfy a sweet tooth, but also give your body nutrients it needs to support energy, hormone balance, and steady blood sugar. Whether you’re aiming for better workouts, more balanced hormones, or simply a smarter snack, eating well can still feel like a treat 🥰

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬

1/3 cup Pitted Dates (packed)
2 cups canned Black Beans (drain and rinse well)
1/2 cup Chocolate Protein Powder
1/3 cup Pumpkin Seed Butter
1/2 tsp Sea Salt
1 tbsp Cacao Powder
1/2 cup Dark Chocolate Chips (optional)

𝐃𝐢𝐫𝐞𝐜𝐭𝐢𝐨𝐧𝐬

- Line a baking sheet with parchment paper.
- Combine dates, black beans, chocolate protein powder, pumpkin seed butter, sea salt, and cacao powder in the bowl of your food processor. Process until smooth, scraping down the sides as necessary.
- Roll the dough into 1-inch balls and place on the covered baking sheet. You should have about 3 balls per serving.
- To make the optional chocolate drizzle: melt the chocolate chips in a double boiler and drizzle over balls.
- Refrigerate at least 1 hour to set. Enjoy!

𝐍𝐨𝐭𝐞𝐬

Storage: Store in an airtight container in the fridge up to 1 week, or in the freezer for up to 1 month.

No Pumpkin Seed Butter? Use tahini, sunflower butter, almond butter or peanut butter instead.

Preferred Protein Powder: this recipe was developed and tested using a vegan protein powder, whey or other proteins may alter the texture. For best results, use a clean plant-based protein powder like Sunwarrior or Truvani.

08/13/2025

Meal prep doesn’t have to feel like a second job—or a Pinterest fantasy 😂 As a functional nutritionist, I understand that while food is medicine, life sometimes gets in the way. Between work, family, and everything else you’re juggling, consistent, nourishing meals can feel overwhelming 😵‍💫

That’s why I specialize in helping you simplify and streamline your nutrition—without sacrificing taste, variety, or your unique health needs. Since healthy eating starts with your choices at the grocery store, here are simple ways to streamline your shopping experience:

✅Go pre-prepped: Buy pre-washed greens, pre-chopped veggies, and frozen organic produce to save time.
✅Keep pantry basics stocked: Think quinoa, canned wild salmon, coconut milk, bone broth, and healthy snacks like nuts and seeds.
✅Shop the rainbow, simply: Choose 3–5 veggies you love and rotate them weekly.
✅ Use a running list app: Keep a digital grocery list you update throughout the week.

Having the right kitchen tools and meal planning strategies can also help streamline meal prep! My top tips include:

✅ Batch cooking : Roast a tray of veggies, cook a pot of rice or quinoa, and prep a protein on Sundays.
✅ Use your crockpot or Instant Pot: These tools turn raw ingredients into ready meals while you work, rest, or run errands.
✅ Make double portions: Freeze leftovers or use them in creative ways later in the week.
✅ Invest in glass containers: Makes storage, reheating, and stacking super simple.
✅ One-pan meals = less mess: Lean on sheet pan dinners and skillet recipes for quick clean-up.

And if you still need help on extra busy week, lean on meal kit or premade meal delivery services! Here are a few of my favorites that use high quality ingredients:

🌿 Green Chef (National) - meal kits
🥕 Sunbasket (National) - meal kits and pre made meals
🥘 My Fit Foods (Denver) - premade, portion-controlled meals
👨‍🍳 The Nourish Chef- Charity Frey (Denver)- nutrient-dense, home made meals

Healing and nourishment should never be a burden. My goal is to take the guesswork out of food so you can reclaim your energy, peace of mind, and time.

❤️ Your Partner In Health,

Miranda

08/12/2025

Summer 2025 has been full of ups and downs, but my cup is full 🥰 Watching Nalani grow, Colorado mountain adventures, baby goat yoga, and my BFF's 40th in Mexico were just a few highlights 🫶🏻

07/23/2025

✨ 𝐘𝐨𝐮𝐫 𝐠𝐮𝐭 𝐦𝐢𝐠𝐡𝐭 𝐛𝐞 𝐭𝐡𝐞 𝐫𝐞𝐚𝐥 𝐫𝐞𝐚𝐬𝐨𝐧 𝐲𝐨𝐮’𝐫𝐞 𝐧𝐨𝐭 𝐥𝐨𝐬𝐢𝐧𝐠 𝐰𝐞𝐢𝐠𝐡𝐭 ✨

If you’ve been eating clean and working out but still not seeing results, your gut could be the missing piece💩

Here’s why:

🚫Leaky gut + inflammation = poor absorption of vitamin D and other fat soluble nutrients you need to balance hormones
🚫Microbiome imbalances (like yeast overgrowth) can increase sugar cravings and fat storage
🚫Gut-brain signaling affects hunger, satiety, and even your mood - this combo leads to over eating due to lack of a "full" signal AND emotional eating 😭
🚫If you're not pooping, you're not detoxing old estrogen. Estrogen dominance = stubborn weight gain

💡 Want to heal from the inside out? Start with:

✅ Fermented foods
✅ Fiber + protein rich, whole food meals
✅Stress reduction + gut-lining support (like slippery elm or L-glutamine)
✅ Probiotics + digestive enzymes

𝘠𝘰𝘶𝘳 𝘮𝘦𝘵𝘢𝘣𝘰𝘭𝘪𝘴𝘮 𝘴𝘵𝘢𝘳𝘵𝘴 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘨𝘶𝘵. Heal that, and everything shifts.

07/17/2025

𝘠𝘰𝘶 𝘩𝘢𝘷𝘦 𝘮𝘰𝘳𝘦 𝘤𝘰𝘯𝘵𝘳𝘰𝘭 𝘰𝘷𝘦𝘳 𝘺𝘰𝘶𝘳 𝘩𝘰𝘳𝘮𝘰𝘯𝘦𝘴 𝘵𝘩𝘢𝘯 𝘺𝘰𝘶’𝘷𝘦 𝘣𝘦𝘦𝘯 𝘭𝘦𝘥 𝘵𝘰 𝘣𝘦𝘭𝘪𝘦𝘷𝘦 👀 One of the first steps? Ditching hidden 𝐱𝐞𝐧𝐨𝐞𝐬𝐭𝐫𝐨𝐠𝐞𝐧𝐬 from your everyday life.

What are Xenoestrogens, exactly? 🔬They’re endocrine-disrupting chemicals (EDCs) found in plastics, personal care products, pesticides, and more. They can bind to estrogen receptors, throw off your cycle, and contribute to symptoms like PMS, weight gain, fatigue, and even hormone-driven conditions like PCOS, endometriosis, and fibroids.

🌸𝗪𝐨𝐦𝐞𝐧 𝐚𝐫𝐞 𝐦𝐨𝐫𝐞 𝐯𝐮𝐥𝐧𝐞𝐫𝐚𝐛𝐥𝐞 to xenoestrogens due to a variety of factors, including:

- More frequent use of personal care and beauty products
- A naturally higher level of estrogen sensitivity
- Hormonal fluctuations we experience throughout life (puberty, pregnancy, perimenopause, etc.)

🧴𝐓𝐨𝐩 𝐗𝐞𝐧𝐨𝐞𝐬𝐭𝐫𝐨𝐠𝐞𝐧𝐬 𝐭𝐨 𝐀𝐯𝐨𝐢𝐝

- BPA & BPS – Found in plastic bottles, canned foods, and receipts
- Phthalates – synthetic fragrances, nail polish, and plastic containers
- Parabens – lotions, shampoos, and makeup
- Pesticides – non-organic produce
- Triclosan – In antibacterial soaps and toothpaste
- Flame retardants (PBDEs) – In furniture and textiles

𝐇𝐨𝐰 𝐭𝐨 𝐌𝐢𝐧𝐢𝐦𝐢𝐳𝐞 𝐘𝐨𝐮𝐫 𝐄𝐱𝐩𝐨𝐬𝐮𝐫𝐞:

🌿 Use glass or stainless steel, instead of plastic water bottles
💄 Switch to clean, fragrance-free personal care products (check out the Yuka app or EWG's Skin Deep database)
🍎 Choose organic when possible, especially for the Dirty Dozen (thin skinned produce)
🚿 Filter your water supply (including the shower/bath)
🧼 Skip antibacterial soaps with triclosan- plain soap and water does the job!
🛍 Say no to thermal receipts (they’re coated in BPA)

✨ Your hormones are powerful - they're also sensitive. Minimizing xenoestrogen exposure is a foundational step in supporting better mood, energy, menstrual cycles, and long-term health.

💬 Have you already started swapping out any of these? Share your favorite clean swaps below! ⬇️

07/16/2025

Enjoyed a little family hike in Evergreen this weekend ❤️ Grabbed a bite at Wildflower Cafe, highly recommend if you're in the area. They source clean, local ingredients wherever possible and we enjoyed one of the best gluten free burgers I've ever had!

07/14/2025

🚨 𝐘𝐨𝐮𝐫 𝐰𝐚𝐭𝐞𝐫 𝐛𝐨𝐭𝐭𝐥𝐞 𝐦𝐢𝐠𝐡𝐭 𝐛𝐞 𝐦𝐞𝐬𝐬𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮𝐫 𝐡𝐨𝐫𝐦𝐨𝐧𝐞𝐬.

Microplastics are EVERYWHERE—in our food, our skincare, and especially in single-use plastic.

But here’s what most people don’t realize: microplastics act as 𝘦𝘯𝘥𝘰𝘤𝘳𝘪𝘯𝘦 𝘥𝘪𝘴𝘳𝘶𝘱𝘵𝘰𝘳𝘴—meaning they mimic or block your natural hormones 😳

Many also contain PFAS (per- and polyfluoroalkyl substances), a toxic class of compounds known as “𝘧𝘰𝘳𝘦𝘷𝘦𝘳 𝘤𝘩𝘦𝘮𝘪𝘤𝘢𝘭𝘴.” PFAS don’t biodegrade, meaning they don’t break down naturally. These chemicals get into the groundwater, they get into our bodies, and they cause significant health problems.

➡️ That’s a big deal if you’re dealing with:

Hormonal imbalances
Fatigue or brain fog
PMS or irregular cycles
Weight that won’t budge, no matter what you do

These plastics release chemicals, like PFAS, BPA, and phthalates that interfere with:

🧠 Brain-to-ovary hormone signaling
💤 Cortisol and melatonin production (hello, poor sleep!)
🧬 Thyroid and metabolism function
💢 Estrogen levels (which can lead to estrogen dominance symptoms like bloating, mood swings, and heavy periods)

👎 𝐄𝐯𝐞𝐧 “𝐁𝐏𝐀-𝐟𝐫𝐞𝐞” 𝐢𝐬𝐧’𝐭 𝐚𝐥𝐰𝐚𝐲𝐬 𝐬𝐚𝐟𝐞—they often just swap in a similar (but equally disruptive) chemical.

Here’s how to reduce your exposure:

✅Ditch plastic water bottles for glass or stainless steel
✅Never microwave in plastic containers or “microwave safe” bags
✅Use clean, fragrance-free personal care products
✅Support detox with plenty of green vegetables, fiber, and hydration
✅Want to learn how to detox your hormones naturally and take back control of your health?

Comment “CLEAN” and I’ll send you my hormone-safe living checklist ❤️

07/12/2025

🚨 𝐘𝐨𝐮𝐫 𝐰𝐚𝐭𝐞𝐫 𝐛𝐨𝐭𝐭𝐥𝐞 𝐦𝐢𝐠𝐡𝐭 𝐛𝐞 𝐦𝐞𝐬𝐬𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮𝐫 𝐡𝐨𝐫𝐦𝐨𝐧𝐞𝐬.

Microplastics are EVERYWHERE—in our food, our skincare, and especially in single-use plastic.

But here’s what most people don’t realize: microplastics act as 𝘦𝘯𝘥𝘰𝘤𝘳𝘪𝘯𝘦 𝘥𝘪𝘴𝘳𝘶𝘱𝘵𝘰𝘳𝘴—meaning they mimic or block your natural hormones 😳

Many also contain PFAS (per- and polyfluoroalkyl substances), a toxic class of compounds known as “𝘧𝘰𝘳𝘦𝘷𝘦𝘳 𝘤𝘩𝘦𝘮𝘪𝘤𝘢𝘭𝘴.” PFAS don't biodegrade, meaning they don't break down naturally. These chemicals get into the groundwater, they get into our bodies, and they cause significant health problems.

➡️ That’s a big deal if you’re dealing with:

Hormonal imbalances
Fatigue or brain fog
PMS or irregular cycles
Weight that won’t budge, no matter what you do

These plastics release chemicals, like PFAS, BPA, and phthalates that interfere with:

🧠 Brain-to-ovary hormone signaling
💤 Cortisol and melatonin production (hello, poor sleep!)
🧬 Thyroid and metabolism function
💢 Estrogen levels (which can lead to estrogen dominance symptoms like bloating, mood swings, and heavy periods)

👎 𝐄𝐯𝐞𝐧 “𝐁𝐏𝐀-𝐟𝐫𝐞𝐞” 𝐢𝐬𝐧’𝐭 𝐚𝐥𝐰𝐚𝐲𝐬 𝐬𝐚𝐟𝐞—they often just swap in a similar (but equally disruptive) chemical.

Here’s how to reduce your exposure:

✅Ditch plastic water bottles for glass or stainless steel
✅Never microwave in plastic containers or "microwave safe" bags
✅Use clean, fragrance-free personal care products
✅Support detox with plenty of green vegetables, fiber, and hydration
✅Want to learn how to detox your hormones naturally and take back control of your health?

📲 Drop a 💧 below or DM me “CLEAN” and I’ll send you my hormone-safe living checklist!

Real Functional Healing

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