Functional Nutrition RD

Functional Nutrition RD Functional medicine corrects the underlying imbalances and dysfunction that lead to the expression of symptoms and disease. The ingredients matter.

Help your body do what it does best- HEAL.

What can influence estrogen? 👀Estrogen is a s*x hormone involved in reproductive health, but it also plays a key role in...
12/06/2022

What can influence estrogen? 👀
Estrogen is a s*x hormone involved in reproductive health, but it also plays a key role in bone, cardiovascular, and neuroendocrine health. 🧠 Although typically associated with women’s health, estrogen is present in both men and women.
Many surprising factors can cause estrogen levels to be high or low. Symptoms of low estrogen in women include:
➡️ Dry skin
➡️ Osteoporosis
➡️ Hot flashes/night sweats
➡️ Irregular periods
On the other hand, symptoms of high estrogen in women include:
➡️ Mood swings/headaches
➡️ Low libido
➡️ PMS symptoms (no you’re not crazy!)
➡️ Irregular periods
If you struggle with these symptoms or any of the other symptoms associated with imbalanced estrogen, it can be hard to differentiate whether your symptoms are caused by high or low estrogen. It can also be difficult to determine the cause. 🤔
If youre concerned about your estrogen levels, check out the link in my bio to schedule a session with me. I use an individualized approach to relieve your symptoms - and I take most major insurance! 🥳

It’s that time of year! 🤧😷Cold and flu season is upon us! While it’s impossible to completely avoid ever getting sick (w...
12/02/2022

It’s that time of year! 🤧😷
Cold and flu season is upon us! While it’s impossible to completely avoid ever getting sick (we can dream!), check out these tips to boost your immune system and keep you feeling your best. 💃🏻

Wishing you a happy Thanksgiving filled with delicious food 🦃🍁🍽️!! Share your favorite holiday food below!
11/24/2022

Wishing you a happy Thanksgiving filled with delicious food 🦃🍁🍽️!! Share your favorite holiday food below!

Feeling stressed? 🤯 Check out these ways to lower your cortisol levels! ⬆️Cortisol is a hormone used in modulating your ...
11/19/2022

Feeling stressed? 🤯 Check out these ways to lower your cortisol levels! ⬆️
Cortisol is a hormone used in modulating your body’s stress response. It’s also important in blood pressure control and immune health. 🩺🦠
Too much cortisol can have some negative side effects. Chronic stress can lead to chronically high cortisol levels - putting you at risk of insulin resistance, weight gain, digestive issues, and more. 😥
Check out these methods to help lower your cortisol naturally. Of course, managing stress is the best way to help keep your cortisol in check. 💪🏼

What nutrients are involved in thyroid health? 🍳🫘🔹 Iodine: Iodine is involved in thyroid hormone secretion and in how th...
11/17/2022

What nutrients are involved in thyroid health? 🍳🫘
🔹 Iodine: Iodine is involved in thyroid hormone secretion and in how the thyroid responds to hormones. Individuals with hyperthyroidism and other disorders may need to limit iodine.
🔹 Selenium: Selenium is a trace mineral used in thyroid metabolism and can also act as a antioxidant. Individuals with hypothyroidism may benefit from selenium supplementation.
🔹Zinc: Zinc is a trace mineral necessary to make thyroid hormones. Individuals with Hashimoto’s or hypothyroidism may need to supplement zinc.
🔹 Omega-3 fatty acids: these help to reduce inflammation and improve thyroid function. They can also support cardiovascular and nervous system health.
If you have thyroid concerns or want more individualized nutrition guidance, check out the link in my bio (pro-tip: I take most major insurances 😌👍🏻).

Check out these benefits of ginger 👏🏻Ginger is a powerful root containing tons of antioxidants and bioactive compounds t...
11/11/2022

Check out these benefits of ginger 👏🏻
Ginger is a powerful root containing tons of antioxidants and bioactive compounds that are neuro-protective and can even reduce cancer risk. 👀
It can be added to drinks like teas and smoothies or used while cooking to add an extra punch of flavor. 💯 I like to add ginger into my turmeric lattes or into a spicy curry dish. How do you use ginger?

I hope everyone has a safe and happy Halloween! 🎃
10/31/2022

I hope everyone has a safe and happy Halloween! 🎃

No better way to start the week than with this easy + quick anti-inflammatory overnight oats recipe! 🫐Overnight oats are...
10/31/2022

No better way to start the week than with this easy + quick anti-inflammatory overnight oats recipe! 🫐
Overnight oats are an absolute gamechanger when it comes to breakfast. Stored in the fridge overnight, these oats are no-cook and hard to mess up! 👏🏻💯
Ingredients:
—½ cup unsweetened plain almond milk (or other dairy-free milk!)
—½ cup steel cut oats
—2 tbsp almond butter
—¾ tbsp chia seeds
—1 tbsp honey
—½ tsp cinnamon
—Top with blueberries and walnuts!
Directions:
1. Add almond milk, chia seeds, almond butter, cinnamon, and honey into small mason jar or small bowl. Stir together to combine.
2. Add oats and stir into mixture. Make sure all the oats are moistened with the mixture.
3. Cover with a lid and store in the fridge overnight (or a minimum of 2 hours).
4. In the morning, top with blueberries and chopped walnuts. Enjoy! ☺️

Nutrient of the day - magnesium! 🥜Magnesium is an essential mineral that you can get both from natural food sources as w...
10/28/2022

Nutrient of the day - magnesium! 🥜
Magnesium is an essential mineral that you can get both from natural food sources as well as over-the-counter supplements. 💊🍞
Swipe ➡️ to learn more about this mineral, its food sources, and even its link to anxiety!

⭐️ Saturday inspo ⭐️This is your friendly Saturday reminder to let go and trust in yourself (easier said than done)! All...
10/22/2022

⭐️ Saturday inspo ⭐️
This is your friendly Saturday reminder to let go and trust in yourself (easier said than done)! All of us are trying this thing called life for the first time - no one has it completely figured out. 👏🏻
Trust in yourself, trust the process, and trust the universe that’s what meant to be will reach you. ✨

Do you get constipated? Do you feel like you gained weight without an obvious reason? 👀 These may be signs you have meth...
10/19/2022

Do you get constipated? Do you feel like you gained weight without an obvious reason? 👀 These may be signs you have methane-dominant SIBO! 💨
You may have seen my last post about hydrogen-dominant SIBO. Here’s a quick recap ➡️ small intestine bacterial overgrowth (SIBO) happens when bacteria migrate and grow into your small intestine. Not ideal! 😮‍💨🦠
Methane-dominant SIBO is characterized by constipation, abdominal cramping, and even unintentional weight gain! 🤨 If you have these symptoms and they don’t resolve with dietary changes, this is your sign to take a breath test to determine your methane levels. 👩‍🔬
As a functional dietitian, I offer these tests (with a discount!) and can provide individualized nutrition counseling to heal your gut. Click the link in my bio to find out more! 👏🏻

Do you bloat or get diarrhea often? That’s a sign you may have hydrogen SIBO! 👀🦠SIBO (small intestine bacterial overgrow...
10/13/2022

Do you bloat or get diarrhea often? That’s a sign you may have hydrogen SIBO! 👀🦠
SIBO (small intestine bacterial overgrowth) happens when bacteria that are normally in your large intestine migrate and overgrow in your small intestine. 👎🏻 The most common type of SIBO is overgrowth of hydrogen-producing bacteria. 💨
This type of SIBO has its own unique symptoms - bloating, food moving through your system quickly, and diarrhea. 🥴 If you have these symptoms and they don’t resolve with dietary changes, this is your sign to take a breath test to determine your hudrogen levels! 😮‍💨
As a functional dietitian, I offer these tests (with a discount!) and can provide individualized nutrition counseling to heal your gut. Click the link in my bio to find out more! ✨

Have you heard of mold toxicity? 🦠Mold can flourish anywhere with a damp environment and inadequate ventilation. Mold gr...
10/06/2022

Have you heard of mold toxicity? 🦠
Mold can flourish anywhere with a damp environment and inadequate ventilation. Mold growth is more common than you might think - a whopping 50% (or higher) of homes in the US have a mold problem! 👀 Mold releases spores and other compounds into the air that carry mycotoxins, toxic fungal metabolites that can make you sick. 😷
To make matters worse, a lot of mold-related symptoms aren’t easily identified as being related to mold. How often have you had brain fog and assumed it was mold? Probably not often! 😉 This is why it’s important to test for mold toxicity, especially if you think you have been exposed!
There are many tests on the market that assess for mold-related issues, ranging from blood to urine. 💉 I can help you assess your risk for mold toxicity and also help you get 10% off these tests! 👍🏻

What foods are high in antioxidants? 🤔In my last post, I talked about foods that can promote inflammation. But what abou...
09/28/2022

What foods are high in antioxidants? 🤔
In my last post, I talked about foods that can promote inflammation. But what about foods that can reduce inflammation and even protect your cells against damage? 👀
There are various types of antioxidants, all of which can protect your cells from “free radicals” - unstable molecules that can harm your DNA and cells. 🧬 Here are some examples of antioxidants you may have heard of:
➡️ Polyphenols
➡️ Flavonoids
➡️ Vitamin C
➡️ Vitamin E
➡️ Carotenoids
And more!
Plant foods (think fruits, veggies, legumes, herbs, etc.) tend to be higher in antioxidants. Swipe to see some great examples of foods containing lots of antioxidants! 🍠🫐

What foods cause inflammation? 👀Inflammation is a very complex process mediated in part by your immune system. Long-term...
09/27/2022

What foods cause inflammation? 👀
Inflammation is a very complex process mediated in part by your immune system. Long-term inflammation can lead to many chronic conditions like diabetes, cancer, and heart disease if left unchecked. 🫀🫁
Foods high in antioxidants like polyphenols and flavonoids can reduce inflammation (think fruits, veggies, herbs, and spices 🥗). However, there are certain foods that can promote inflammation. 😳 Many of these foods can promote oxidative damage, which can harm your cells and their DNA. Other foods can increase the production of cytokines, which are pro-inflammatory proteins produced by the body. 👿
This is a great list of foods to avoid or limit if you are concerned about inflammation. If you want to learn more about an anti-inflammatory diet, make sure to click the link in my bio (quick tip: I accept most insurance). 😇👏🏻

What are the benefits of green tea? 🍵A cup of green tea is a quick and easy way to consume more anti-inflammatory compou...
09/24/2022

What are the benefits of green tea? 🍵
A cup of green tea is a quick and easy way to consume more anti-inflammatory compounds like flavonoids, catechins, and polyphenols. 💊 These compounds can reduce cancer risk, improve heart and brain health, and even keep your skin clear! 🤩
Drinking green tea in the form of matcha (which includes the leaves 🍃) is especially high in antioxidants - nearly 10x as much as a cup of green tea on its own! You may have seen matcha lattes sold at chain coffee shops recently - just keep in mind that these may have added sugars and other ingredients. 👀
No matter how you drink green tea, you will still benefit from its anti-inflammatory properties. Try drinking it separately from meals as it can block the absorption of certain nutrients like iron and B12. 👍🏻

What’s the deal with collagen? 👀 Collagen is a structural protein that acts similar to the inner frame of a house 🏠 - it...
09/14/2022

What’s the deal with collagen? 👀
Collagen is a structural protein that acts similar to the inner frame of a house 🏠 - it provides support for the skin, keeping it firm and helping maintain its moisture. 💧
Cells called fibroblasts make collagen, but as we get older these cells get less effective. This causes the skin to get drier and form wrinkles. 👵🏼
You can boost your collagen production by eating foods high in collagen ➡️ bone broth, spirulina (a type of algae), eggs, meat, and fish.
If you’re curious about more anti-aging nutrition or are curious which supplements are recommended/safe, work with a functional dietitian like myself! 👏🏻 Click on the link in my bio to learn more (quick tip: I take most major insurance 🤗).

🍳 Fact or fiction: is breakfast the most important meal of the day? 🥓Answer: it depends! 🤨 Breakfast can be a beneficial...
09/10/2022

🍳 Fact or fiction: is breakfast the most important meal of the day? 🥓
Answer: it depends! 🤨 Breakfast can be a beneficial way of providing your body with sustained energy to get the day started. ⚡️Research shows having breakfast consistently may even have health benefits! 💪🏼
That being said, some people don’t feel hungry in the morning or feel nauseous if they eat too early after waking. 🤢 If this sounds like you, don’t worry! It’s very possible to get all your healthy nutrients in the rest of the day. 👍🏻
For a healthy, satisfying breakfast, make sure to include the following components:
🥜 Lean proteins like smoked salmon, eggs, yogurt, turkey bacon, or nut butter/nuts
🫐 High fiber carbs like berries, oatmeal, whole wheat bread, or ground flax seeds
🥑 Healthy fats like avocado, nut butter/nuts, smoked salmon, or chia seeds

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