Holistic Mama Nutrition - Functional Wellness for Women

Home
United States
Westlake Village, CA
Holistic Mama Nutrition - Functional Wellness for Women

Functional Nutrition for Women. From Fertility -> Pregnancy -> Postpartum. Helping women achieve hormonal balance & wellness.

Specializing in Functional Lab orders, online programs & meal plans & personalized Wellness Plans.

11/15/2023

EGGS ARE EXTREMELY NUTRIENT-DENSE, IN FACT, THEY HAVE A HIGHER NUTRIENT-TO-CALORIE RATIO THAN MOST OTHER FOODS WHICH MAKES THEM THE PERFECT BREAKFAST FOOD!

THESE TURKEY & KALE EGG MUFFINS ARE A SPEEDY AND SATISFYING OPTION FOR BUSY MORNINGS OR MIDDAY SNACKS!

Here's the recipe...

• 1 Tbsp Grass-Fed Butter (like Kerrygold)
• 2 Onions, sliced
• 12 Free-Range, Organic Eggs
• 1 teaspoon Maldon Sea Salt
• 1/4 teaspoon Ground Pepper
• 1 teaspoon Organic Ground Paprika
• 1/2 pound Organic, Free-Range Ground Turkey
• 1 bunch Organic Kale/Spinach

Instructions...

1. Heat butter in skillet over medium heat until shimmering. Add onion slices & begin stirring to coat onions in butter. Let onions cook, stirring occasionally.
2. After 10 mins, sprinkle some of the salt over onions.
3. Let onions cook for 30 mins to 1 hr more, stirring every few mins. As soon as onions start sticking to pan, let them stick a little & brown, but sticking to pan, let them stick a little & brown, but stir before they burn.
4. Once onions are cooked down, preheat oven to 350F
5. Crack eggs into a large bowl along w/ remaining sea salt, black pepper & paprika, whisk until uniform.
6. When caramelized onions are ready, turn heat up to medium & add ground turkey. Cook, stirring every couple of mins until turkey is cooked through & browned. Fold in kale/spinach & allow to cook down, about 2-3 mins.
7. Coat muffin tin with coconut oil or use parchment liners. Divide turkey, kale/spinach & onion mix between openings then fill w/ egg mixture.
8. Bake 20-25 mins or until cooked through & center is no longer jiggly. Store in fridge for up to 5-7 days!

11/14/2023

Improve Your Health from the INSIDE OUT!

🧬LEARN HOW TO SUPPORT GUT HEALTH: Incorporate PREBIOTIC/PROBIOTIC foods & foods high in POLYPHENOLS to promote gut healing. Suggestions; Yogurt, Bananas, Asparagus, Leafy Greens, Sauerkraut & Berries. A diet rich in fiber AND is diverse is best when it comes to healing one's gut.

🧼SWITCH TO NON-TOXIC CLEANING PRODUCTS: Scientific studies show that switching to green cleaning products can reduce users' exposure to a variety of toxic chemicals including CHLORINE BLEACH, AMMONIA & harmful VOC's which can cause a host of health problems like damage to the liver, kidneys & central nervous system.

📆LEARN ABOUT THE PHASES OF YOUR CYCLE: Your menstrual cycle can tell you a lot about your health! Regular periods between mean your body is working normally. Irregular or painful periods may be a sign of a serious health problem like PCOS, Endometriosis, Diabetes or Gynecological cancers.

🧘‍♀️START A DAILY MEDITATION PRACTICE: New research finds meditation useful for a variety of health problems-including easing chronic pain.. reducing gastrointestinal symptoms, lowering blood pressure & stress to protect the heart!

🔥❄️LEARN HOW TO USE HOT & COLD THERAPY FOR MENTAL & PHYSICAL HEALTH: AKA 'Thermotherapy' - Using heat & cold to aid in bodily recovery. Our bodies CRAVE activity AND rest which is why it's imperative to find relief in order to restore balance. Both hot & cold therapy have different effects on the body, including the skin, ligaments, tendons, muscles & fascia. Use a hot bath for fatigued muscles or a cool pack to decrease inflammation!

👩🏼‍🍳EXPAND CULINARY SKILLS - TRY ONE NEW RECIPE PER WEEK: When you feel like you're stuck in a rut with your favorite healthy foods, less healthful food cravings can be hard to resist! Make a new recipe every week and you'll never be bored! Our taste buds change as we age! Just because you hated Brussels Sprouts in your 20's doesn't mean you might not like them at 42! Regularly re-introduce foods & tastes you haven't tried recently to spice it up & expand your nutrient horizon!

Follow for more tips on how to live YOUR most healthful & balanced life!

11/13/2023

Did you know that research supports the recommendation of 1 gr/1 lb of body weight for all women? Protein is known as the “building blocks of human life” for a reason! Proteins are built of amino acids which build cells.

COMPLETE proteins are animal derived and provide all necessary amino acids, INCOMPLETE proteins are plant derived and only provide some amino acids.

Use the foods pictured here to reach over 100 grams per day easily!

Need help reaching your nutrition goals? Reach out via DM or contact us via the link in our bio!

11/10/2023

I’m a huge fan of casseroles for Fall & Winter! And what’s better than zhuzhing up some broccoli?! Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium, pair that with some chicken & Greek yogurt & you’ve got a dinner with tons of protein & nutrients! 🙌 Recipe below…

Ingredients:
* 1 small onion, diced
* 2 tsp. extra virgin olive oil
* 1 Tbsp minced garlic
* 1 1/2 Cup FAGE 5% plain, Greek yogurt
* 1/2 tsp. Organic, Italian Herbs
* 1/2 tsp. Organic, ground thyme
* 1/4 tsp. ground black pepper (or more, to taste)
* 6 cups cooked, diced Organic chicken breast (or use Rotisserie chicken)
* 6 cups Organic broccoli florets
* 1 1/2 cups Organic, grated Swiss cheese
* 1/2 cup grated Organic, Parmesan Cheese

Instructions:
1. Preheat oven to 375F
2. Prep a 9" × 13" casserole dish with olive oil
3. Dice up a small onion, heat olive oil in a large frying pan (big enough to hold all the ingredients), and cook the onion over medium-high heat until it's starting to slightly brown
4. Add minced garlic and cook 1-2 minutes more
5. When onion and garlic are cooked, add Fage yogurt & seasonings to the frying pan. Stir to combine and let the mixture start to simmer over low heat
6. Cut up chicken and add to sauce mixture, let simmer for approx. 5 mins
7. Cut up broccoli into bite-sized pieces, put in bowl (or large 8 quart glass measuring cup) and microwave the broccoli 1-2 minutes, depending on how cooked you like it
8. Gently stir the cooked broccoli into the chicken and sauce mixture.
9. Add 1 cup of grated Swiss cheese, and gently mix the cheese in.
10. Transfer the chicken-broccoli sauce mixture to the casserole dish
11. Top with the rest of the Swiss cheese and the Parmesan cheese
12. Bake 25-30 minutes, or until the mixture is bubbling hot and starting to brown on top.
13. Serve hot & enjoy!

11/09/2023

Are these foods already a regular part of your diet?

🫐Blueberries contain anthocyanin
ANTHOCYANIN - the pigments which give them their blue color! Studies show that people who consume at least one serving or more of blueberries per week have a brain that performs 2 1/2 yrs younger than their chronological age!

🍣Salmon is full of the essential brain fat, DHA which is one of the most important structural building blocks for the brain. It's also usually lacking in the come Standard American Diet. Aim for 1-2 servings of fatty fish per week for a happy healthy brain!

🥬Dark leafy greens provide a number of phytochemicals like CAROTENOIDS which, according to research, shows may boost brain function! Aim for 1-2 servings/day to keep your brain young!

🥑Avocados are rich in healthy fats, potassium & multiple forms of Vitamin E (did you know there are actually 8 forms of Vitamin E?!) which protects your brain as you age!

🥩Grass-fed beef is rich in Vitamin E, CREATINE, monounsaturated fat (like an avocado), and of course highly bioavailable minerals like Zinc, Iron & B12.

🍫Dark Chocolate contains magnesium, copper & FLAVANOLS which boost cardiovascular & memory function.

11/07/2023

More and more women are discovering that integrative methodologies are an effective (and safe) way to deal & conquer
PMS!

Here's our top tips:

1. Reduce your refined sugar intake! Did you know that women with PMS symptoms consume 275% more refined sugar?! Ditch the refined sugar and cut back on caffeine for at least ninety days when experiencing PMS. Excessive refined sugars & refined carbohydrates can deplete magnesium levels, exacerbating your symptoms.

2. Take Calcium, Magnesium & B Vitamins daily. Calcium (as carbonate or citrate) can reduce PMS by 50%. Magnesium helps decrease bloating, while vitamin B6 can ease PMS-related anxiety. When taken together, Magnesium and B6 work wonders in improving your mood and overall well-being.

3. Try acupuncture!
Upon recent review of 10 randomized trials, acupuncture was shown to improve PMS symptoms by 55 percent with no risk of harm.

4. Exercise Moderately & Frequently. 30 mins of moderate-intensity (60-70% of your max HR) exercise, 4-5 times/week can significantly reduce PMS symptoms. Keep in mind, consistency matters more than intensity!

5. Try Chasteberry AKA Vitex
Chasteberry has been shown to raise progesterone levels as well as alleviates PMS symptoms.

6. Try St. John's Wort
Know to relieve behavioral and physical PMS symptoms, St. John's Wort can be a great complement to Chasteberry. However, it's important that you consult with your doctor before combining it with any antidepressant or antipsychotic medications!

Follow for more!

11/06/2023

These aren't just tips for our mamas to be but can be useful for everyone all the time!

However, feeling great throughout your pregnancy can be challenging - fatigue, headaches, heartburn... that's why we're developing our new Master Prenatal Program to you manage these common symptoms AND get the nutrients you need to help baby grow! Full of Science-backed content, Meal Plans, Grocery Lists & SO much more! Coming soon!! 👏👏

11/03/2023

This is one of my FAVE Fall recipes! These Oatmeal Pumpkin Cookies are made with oat flour, oats and ZERO refined sugar or refined ingredients! Here’s the recipe…

Ingredients:
- 1 Cup Organic, GF Oats
- 1 Cup GF Oat Flour
- 1 tsp aluminum free Baking Powder
- 1/2 tsp salt
- 1/2 Coconut Sugar
- 2 tsp Pumpkin Spice/Pumpkin pie spice
- 1/4 tsp Nutmeg
- 1/2 Cup Organic, pure Pumpkin puree
- 1/4 Cup melted Coconut Oil
- 1 Free Range, Organic Egg
- 2 tsp pure, Madagascar Vanilla
- 1/2 Cup Dark Chocolate Chips

Instructions
* In a medium bowl, combine flour, oats, salt, baking powder, sugar, pumpkin pie spice and nutmeg. Whisk together and set aside.
* In another bowl, combine pumpkin puree, egg, melted butter or oil, and vanilla. Whisk together.
* Pour wet ingredients into the bowl with the dry ingredients and mix until everything is combined and dough has an even consistency.
* Fold in chocolate chips. Chill dough in fridge for 30 minutes. While your dough is chilling, preheat oven to 350℉ and line a large baking sheet with parchment paper. Set aside.
* Using a heaping tablespoon or small cookie scoop, portion the dough out onto the prepared cookie sheet, leaving room in between each cookie. Gently press down with your hand to flatten each cookie a bit.
* Bake for 15-18 minutes. Let cool on cookie sheet for 5-10 minutes before transferring to a cooling rack. Enjoy or cool complete before storing in an air tight container for 4 days or in freezer for months.

11/02/2023

When cytokine chemicals and cortisol are released into the blood stream they cause an increase in inflammation and an increase in stress throughout your body!

There are many research-backed ways to reduce stress, some easy ones… aerobic exercise, yoga, and meditation. One study found that subjects who meditated regularly had lower levels of cortisol, as measured after a social-stress test. Meditators also had a less-pronounced inflammatory response in their bodies! Another reason to add activity and a mind-body connection ritual to your routine!

10/31/2023

Inflammation is said to be the root of all disease which is why it’s smart to pack your diet full of anti-inflammatory foods as much as possible!

Processed foods drive inflammation, oxidative stress, hormone and neurotransmitter imbalances, overload out detoxification systems, depletes our energy, damages our microbiome, and changes our gene expression to turn on disease-causing genes.

On the flip side, real, whole, nutrient and phytonutrient-rich food do the opposite! It turns off inflammation, increases antioxidant systems, balances hormones and brain chemistry, boosts detoxification, increases energy, optimizes your microbiome, and turns on disease-preventing, health-promoting genes!

Follow for more!

10/30/2023

Here’s my ‘go-to’, protein & nutrient packed salad that will change your lunch game!

Here’s what you’ll need…

• Large handful of Organic greens
• 4-6oz Protein (roasted chicken breast, wild caught tuna, salmon or Turkey)
• 1 Cup roasted veggies (easy to prep ahead of time, think low glycemic veggies like zucchini, broccoli, Brussels sprouts, radish, tomatoes, etc)
• 2 Tbsp raw nuts + seeds
• Olive oil + balsamic vinegar for dressing

Instructions:
1. Roast/prepare protein
2. Roast veggies
3. Assemble all ingredients acc’d to order listed above
4. Top with dressing & enjoy!

10/27/2023

Yes, age is ONE factor that impacts egg quality, BUT, it is not the only factor! And guess what, you can actually IMPROVE your egg quality too & if anyone tells you otherwise, they're simply unaware of the latest research in Functional Medicine around all of the various tools & tricks that you can use to improve your egg quality!

Don't forget; most allopathic (Western Medicine) practitioners are trained in MEDICINE so that is the tool that they prefer, however, there are many Functional & Integrative practitioners who practice under a much more systemic modality that incorporates natural & holistic approaches along with medicine!

So here's the truth; a woman in her 30's can absolutely have better egg quality than a woman in her 20's! Of course this doesn't mean that the woman in her 20's can't improve her egg quality, she absolutely can & it's done successfully all the time!

The trick is to uncover the barriers that YOUR body has to supporting egg quality & work WITH your body to decrease these barriers. Here are the most common barriers:

⚡️Nutrient deficiencies
⚡️Impaired detox/Inflammation
⚡️Poor gut health
⚡️Thyroid imbalance
⚡️Blood sugar imbalance
⚡️Chronic Stress/Adrenal
⚡️Poor sleep quality

Typically, all of these common barriers are either thought not to contribute to fertility concerns or completely overlooked in conventional, allopathic medicine which is unfortunate because they're ALL FIXABLE!

Whether you have a diagnosis or have been told you have unexplained infertility, these barriers make a difference in how challenging it will be to have a usually a result of increased oxidative stress that leads to increased DNA damage (chromosomal abnormalities). Most chromosomal abnormalities occur during the 3-4 months BEFORE ovulation. It takes an enormous amount of energy for an egg to process chromosomes & mature so, if your body is dealing with any of the above barriers, the mitochondria (the part of the cell that produces energy) won't be able to provide the energy that the maturing follicle needs to support egg quality!

Follow to continue to learn more about your fertility health & how YOU can change it! 👏👏

Address

Westlake Village, CA

Website

https://holistic-mama-nutrition-site-e9dc.thinkific.com/collections/

Alerts

Be the first to know and let us send you an email when Holistic Mama Nutrition - Functional Wellness for Women 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 Holistic Mama Nutrition - Functional Wellness for Women:

Shortcuts

Our Story

Eden Sassoon, the daughter of health and beauty pioneer Vidal Sassoon, has always understood the importance of conscious living. An avid fitness enthusiast, Eden is always up for a physical challenge. Embracing all forms of exercise she believes in varying her routine, however her beloved Pilates practice remains her foundation. It provides the core and strength training vital to her overall health and enhances her ability to not only excel in all other activities, but in life as a mother and entrepreneur. Aligning her love affair with Pilates and her generous spirit, she has created EDEN by Eden Sassoon Pilates as a haven for anyone who is enthusiastic about becoming strong from the inside out. The cutting-edge studio is warm and inviting, creating an atmosphere that makes you feel right at home. The intense Pilates classes are unlike any other facility, expertly designed to keep you challenged, but to also deliver dramatic results and leave you inspired. Lengthen, straighten and tone the body outside; strengthen, encourage and love the body on the inside. “I designed my Pilates studio to be a source of health, wellness and happiness and am delighted to share it with such an empowering community. Come experience Pilates the Sassoon way” xoxo Eden Sassoon