Healthy Selfie

02/24/2025

Always looking for great healthy deals at my local dollar store (called “Just Deals”). I purchased all of this for $11! Eating healthy doesn’t have to be expensive. I usually start at the dollar store before going to any other market to see what I can find. Plus, it gets me outside of my comfort zone to try different fruits and veggies. 🫑 🍍 🫛

02/13/2025

Ever had the best intentions to eat healthier, but the day gets too busy? I’ve been there too! As a busy mom and dietitian, I created a "Hangry no More" Emergency Snack Pack—a lifesaver for those crazy days. Just pack it, grab it, and go! You can read more about it here: https://conta.cc/3CJh7T9

01/07/2025

Consider taking on the Dry January challenge! As we age, our bodies metabolize alcohol less efficiently, making it wise to choose our drinking days carefully. Participating in this challenge can enhance your well-being, boost self-esteem, and promote healthier habits. Remember to have a friend join you for accountability and enjoy mocktails while socializing. Let's make 2025 a healthier year together!

https://conta.cc/3DJkhXf

Email from Healthy Selfie, LLC Small steps to a healthier you To Drink or Not to Drink... from Dry January and Beyond I used to be one of those people that thought I could not have a fun night out wit

01/06/2025

Discover the crucial link between gut health and hormone balance. Hormonal shifts can significantly impact your gut microbiome, leading to inflammation, a weakened gut lining, and digestive issues. Support your gut by diversifying your diet and reducing alcohol intake. Interested in testing your gut and hormone health? Check out the GI Effects and DUTCH hormone tests.

https://conta.cc/4h0Oyz4

12/22/2023

I met my strength training goal for this quarter and I’m feeling great. I could not have done it without the amazing coaches and fellow friends in my classes 💪 ❤️. Looking forward to reset during the upcoming rest week and getting ready to set next quarters goals.

12/21/2023

Did you know that 90% of people do not meet their recommended fiber intake? The recommended daily fiber intake for men is generally around 38 grams for those aged 19-50 and 30 grams for those aged 51 and older. For women, the recommended daily fiber intake is about 25 grams for those aged 19-50 and 21 grams for those aged 51 and older. Individual fiber needs may vary based on factors like activity level, health status, and specific dietary goals.

Derived from an array of plant-based sources including fruits, vegetables, whole grains, legumes, nuts, and seeds, dietary fiber boasts numerous health advantages. These include aiding in weight management, regulating blood sugar, lowering cholesterol, promoting regular bowel movements, and enhancing gut health. If incorporating more fiber into your diet, it's advisable to do so gradually to prevent constipation and ensure adequate water intake to support the digestive process.

12/18/2023

Did you know our bodies are composed of about 60% water? While the general recommendation is 15.5 cups of fluids for men and 11.5 cups for women daily, it's crucial to recognize that individual water needs vary based on factors like age, activity level, and health conditions. Staying hydrated is essential for proper bodily function, maintaining joint and organ health, and promoting overall well-being and mental clarity. If increasing your water intake seems challenging, fear not—there are plenty of easy, effective hacks to ensure you stay hydrated. Explore this post to discover them!

12/14/2023

The consumption of a well-balanced breakfast is important to jump start your day! By incorporating lean proteins, healthy fats, and unrefined carbohydrates into your morning meal, you might be more likely to achieve your goal weight. It’s best to aim for about 25-30 grams of protein in your breakfast to reap the benefits. Consuming 25-30 grams of protein at breakfast is often recommended because it helps kickstart your metabolism, provides sustained energy throughout the morning, and promotes feelings of fullness, which can aid in weight management by reducing overall calorie intake throughout the day.

12/11/2023

First off, what is cortisol? Cortisol is a steroid hormone that plays a crucial role in various physiological functions in the body. It’s often referred to as the "stress hormone" because its levels tend to rise in response to stress, helping the body to cope with the "fight or flight" response. It plays a role in metabolism, immune system, and blood pressure regulation.

Chronic elevation of cortisol levels due to long-term stress can have negative effects on health, including impaired immune function, disrupted sleep patterns, and metabolic issues. It's important to maintain a balance in cortisol levels for overall well-being. So 3 tips to balance cortisol levels include–reduce caffeine intake, get enough sleep, and engage in self-care!

12/07/2023

Are you getting enough sleep? For adults, the general recommendation for sleep duration is 7 to 9 hours per night. Sleep is essential for promoting physical and mental health, cognitive function, hormone balance, immune function, weight management, and so much more.

A night of poor sleep can disrupt hormone regulation, leading to increased stress hormone (cortisol) levels, impairing immune function, and negatively impacting cognitive abilities, and mood regulation. Chronic inadequate sleep is associated with a higher risk of various health issues, including cardiovascular disease, obesity, and compromised mental health.

Sleep is very underrated, yet should be prioritized in order to optimize overall health and well-being!

12/04/2023

Many times, we find it difficult to maintain a healthy routine that aids in weight loss. The busy-ness of life takes over and we forget to prioritize eating healthy, sleeping well, and moving our bodies. Shifting your focus from mere weight loss to cultivating lasting lifestyle changes not only makes weight management a natural byproduct but also ensures the sustainability and enjoyment of these changes. Begin with small, achievable goals—no step is too modest, and let your progress organically unfold from there.

11/30/2023

Listen to your gut! If digestive issues like constipation or irregular bowel movements are giving you a hard time, it's time to rethink your diet. Fuel your body with a balanced, nutritious diet, ensure adequate hydration, and boost your fiber intake for smoother, more regular digestion. Check out the caption for 3 game-changing tips to achieve the perfect balance for a happy gut and a healthy p**p!