Nourish with MB, PO Box 19163, Minneapolis, MN (2025)

04/22/2024

Want the secret nobody told me? ⬇

💥 Chronic stress & trauma play a large role in gut health & development of autoimmune disease.

When the nervous system is chronically dysregulated or in a state of fight/flight/freeze/fawn it can wreak havoc on the body & especially on the immune system.

When we are able to soothe our nervous systems to recognize & feel safe (when we truly are) then the body can do the work to heal at a cellular level.

⭐ As a nutritional therapy practitioner who is also a clinical social worker i can support you to not only change your diet for better health, but also your nervous system too.

Comment "THRIVE" & I'll send you a direct link for a FREE 1:1 Discovery call with me to talk about YOU & YOUR goals for a thriving, healthy life!

04/19/2024

Quick breakfast recipes ahead…

🌞The old adage that breakfast is the most important meal of the day is really true. If you eat a nutrient dense breakfast you set yourself up for a much better day all around.

Nutrient dense means your breakfast includes the following:

🥓Protein: at least 30 grams
🥑Healthy fats: avocado, yogurt, cottage cheese, nuts & seeds

If you get anything else in there like veggies that’s great, but if you need to make things simple then think about protein & healthy fats, which will both burn low & strong all morning long.

🍭Sugary breakfasts or carb heavy breakfasts burn quick & fast. You’ll be hungry, cranky & fatigued before you even hit lunch. This includes bagels, only fruit smoothies & cereal.

Nutrient dense breakfast with 30 grams of protein gets you…

💥Sustained energy
💥Less hanger & irritability
💥Less need for snacks & afternoon caffeine
💥Better hormone balance (read: less PMS)
💥Less brain fog

🔥🔥My 4-meal blueprints make meal planning & breakfast even more simple to eat healthy all week long.

Comment “SIMPLE” & I’ll send you the blueprints to put meals together in a snap. Or link in bio.

For more simple diet & lifestyle tips to reverse symptoms of autoimmune disease & thrive with ease…follow .find.wellness.together

04/17/2024

Hate feeling tired? You’re in luck. ⬇️

So often I hear from my clients that they’re tired & lack energy all day long.

Too often I hear they think this is normal or just a part of aging.

🔥Feeling tired all day is not normal & you don’t have to deal with that for the rest of your life.

A great place to start when trying to regain energy is with 3 simple steps…

🍳Eat more protein at breakfast by shooting for at least 30 grams of protein to sustain energy levels all morning long.

🥤Stay hydrated! Dehydration is often masquerading around as fatigue. Aim to get 60 oz of clean, filtered water per day with added electrolytes or minerals.

🫛Eat a 3 p.m. snack every single day or 3-4 hours after your lunch. Sometimes low blood sugar doesn’t register as hunger. So, if you’re tired, hangry or irritable in the mid-afternoon…eat a protein-rich snack.

For more simple diet & lifestyle tips to reverse symptoms of autoimmune disease & thrive with ease…follow .find.wellness.together

04/15/2024

Fun facts (& some not so fun ones) ⬇️

Okay, so there’s one thing I didn’t put in my “get to know me” post & that is…I actually do NOT like to cook, which means I try to make nourishment simple for me & YOU!

A little bit more about me…

🍓I’m a Nutritional Therapy Practitioner AND Clinical Social Worker, which means I am trained & have experience in both nutritional therapy practices AND mental health.

🧡I have been on a personal wellness journey for the last 10 years & have successfully reversed symptoms of chronic Lyme disease, Hashimoto’s & reactivated EBV. Doing this was one of the most challenging eras of my life. It took a holistic approach to heal & I’m so passionate about supporting others to get back to feeling like themselves again too!

🥑I believe simple, boring & sustainable strategies for health can be massively successful.

🌲I used to be a wilderness guide who spent 100 days per year outside. It was my dream job in my dream place & while I was chronically sick one of my “whys” was to get back out there & feel strong again…I did it!

💔Part of my life journey has included repeat pregnancy loss due to various factors. It’s been a devastating part of my life. And yet, it’s made me acutely empathize with couples struggling with infertility & loss. Because of this, I know how to support women’s bodies to come into better hormone balance after loss, IVF treatments or pregnancy, especially if you have an autoimmune condition like Hashimoto’s.

⭐I’ve put my heart & soul into my Revive & Thrive 90-day program that supports busy & burnt out women to reverse symptoms of autoimmune disease…with ease!

JOIN ME and…let’s find wellness together!

For more simple diet & lifestyle tips to reverse symptoms of autoimmune disease & thrive with ease…follow .find.wellness.together

04/12/2024

PMS making you crazy? ⬇️

You don't have to live with PMS. All of those symptoms is your body trying to tell you something needs attention.

During your time of the month do you have...

💡migraines
💡night sweats
💡mood swings
💡gastro issues
💡nausea
💡fatigue
💡brain fog

Then it's time to stop accepting this is your lot in life & start listening to what your body is trying to tell you in order to make life impacting changes.

Especially if you have Hashimoto's Thyroiditis, which is an autoimmune disease that impacts your entire endocrine system. Simply put, how your thyroid is doing impacts your monthly cycle & vice versa. If you heal your menstrual cycle your thyroid will also do some healing...nothing in the body is done in a vacuum.

Drop a 😫 in the comments if your PMS is making your miserable!

For more insight & tips on reversing autoimmune disease symptoms in simple & sustainable ways follow me .find.wellness.together

04/11/2024

These 2 foods are simple & are a no-brainer for thyroid health ⬇️

Sometimes supporting our body with nourishing foods can be simple AF & this is one of those times.

🤩 Brazil Nuts
🤩 Seaweed

Just ONE brazil nut has your daily value of selenium. Why do we care about selenium? Because the thyroid is the organ in our body with the most selenium content & selenium deficiency is known to lower the synthesis of thyroid hormones. So, selenium in majorly important in maintaining thyroid health.

Seaweed has iodine, which is a key mineral for supporting the conversion and release of thyroid hormone. So, grab a pack of seaweed and throw it in your purse for a snack or put some kombu or wakame in your soup to make it mineral rich.

🔑 Be cautious of taking too much iodine, like taking a high dose supplement, which can aggravate your thyroid. Seek your doctor’s advice if you’re unsure.

04/09/2024

How to get your thyroid going again ⬇

Hypothyroidism is literally a slowing down of thyroid function. When the thyroid slows down it impacts the entire body...so the entire body will slow down. This can lead to symptoms like:

💡weight gain
💡weight fluctuations
💡puffy face
💡brain fog
💡fatigue
💡muscle weakness
💡sluggishness

So, how to manage these symptoms:

🍓If you're taking medication for your thyroid, make sure your labs are optimal NOT just in range & work with your doctor to get optimal.
🍓Heal your gut. Without gut health you can't absorb your medications or the nutrients from your food that are imperative for thyroid health.
🍓Get enough sleep...most people get a second wind at 11 pm, so fall asleep before then to avoid the "wired & tired" situation.

ease

04/08/2024

Just because these things are common does NOT make them normal ⬇

And, just because so many people are talking about certain health issues or and problems, also does NOT make them normal...
..it only makes them COMMON.

Common does not equal normal.

⚡️Afternoon fatigue fixed by caffeine
⚡️bloating & gas
⚡️PMS..any symptoms
⚡️waking up multiple times per night or for long periods
⚡️Not 💩daily

These are all symptoms of something going on in your body and is your body's way of telling you to pay attention...it needs something more.

You don't have to just put up with these things "because that's just how you are." Small things can become bigger things & you're worth having thriving health and feeling empowered to know how to support your body.

If you have one or more of these symptoms and want to learn more...let's work together to uncover what your body is telling you and how you can find greater health! ⭐️

04/04/2024

One of the hardest parts of having chronic illness is not knowing how you're going to wake up the next day ⬇️

You have every intention of getting up, making breakfast for your family & getting everyone out the door, but...
..sometimes you wake up & simply canNOT get out of bed no matter how hard you try...your brain is so rattling around, your joints hurt so bad you can't walk & your nauseated for what feels like no reason at all...
..but what if you could go to bed every night knowing that you're going to wake up with enough energy to take care of your family?

🥄🥄🥄In Spoonie language--you have more than enough spoons for getting dressed, making breakfast & walking your child to school!

It's possible!

04/02/2024

Listen, I get it...⬇

Sometimes food seems complicated, especially when you're trying to do something new or eat in a new way. But, if we make it too complicated we'll never stick with any new habits or routines.

So, how to keep food simple for healing?

💥 Eat what you love! There's no reason to eat food you absolutely hate--you won't win any awards for that & you'll probably not stick to your goals. So, figure out what nourishing foods you like & stick to those.

💥 Keep it simple! Food doesn't have to be complicated in order to be nourishing. Stick to putting veggies, protein & healthy fats on your plate at each meal & you've got a recipe to win. Stay away from all the gimmicks on social media if it's too much, like that salad in a jar that looks delicious, but you don't have jars or the time so you'll never get around to it. Instead, buy a veggie tray at the grocery, grab a pack of salmon & a cheese stick...off to work you go!

💥 Be boring! Eat the same thing every day. When you eat the same thing every day it takes the think-work out of trying to figure out what to eat & how to keep it diversified. Skip all that & throw the same snack in your bag every single day. If you need diversity then choose one meal to get creative & keep the rest boring!

I'll say this over & over again...food does not have to be complicated to be nourishing or to work it's magic on your health. In fact, the simpler things are the more likely you'll be to stick to eating healthy every single day.

If you want more tips & strategies for reversing autoimmune disease symptoms & getting your life back then follow me .find.wellness.together

04/01/2024

Need to punch Hashi's in the face? 🔽

Then do these 2 things...

💥 Go 100% gluten free. When you go gluten free, even just for 30 days, you allow the lining of the gut to begin to heal. When the lining of the gut heals you are decreasing permeability, which is when things that aren't supposed to cross the intestinal lining actually do, which can contribute to the development of autoimmune disease.

💥 Soothe your nervous system so you feel safe. Chronic stress & trauma play a large role in gut health & the development of autoimmune disease. If you need help, find a skilled therapist trained in EMDR therapy to bring your body into a state of calm & safety.

For more insight & tips on reversing autoimmune disease symptoms in simple & sustainable ways follow me .find.wellness.together

03/29/2024

Wanna drop 10 pounds? ⬇

Here's the deal on this DM from my client...

When we first started working together one of her goals was to lose weight, but she was clear that restricting calories and trying to do intermittent fasting were not working for her body to achieve this goal. So, we tried something else...the complete opposite.

We ADDED in food!

🥑🍗 Mostly more protein and healthy fats...and she lost weight.

How? Why?

Because when you balance your blood sugar, balance your hormones and optimize your digestion losing weight just "mysteriously" happens & you don't even have to suffer through horrible dietary restrictions to get it done 😉

BUT, the most important thing is that our work together positively changed her relationship to food & her body. And that is what I care most about because the relationship you have with yourself is the catalyst for a healthy & more content life.

If you want more tips & simple ways to support your health then follow me .find.wellness.together

03/28/2024

Insiders secret...⬇
..food doesn't have to be full of nasty chemicals & additives that are pro-inflammatory & cause digestive issues in order to taste good. 😳

🏈 Everyone loves a salty snack while watching a game or after sweating it out on the field.

⚽️ The best thing you can do is simply make better choices for your body, especially if you're working towards reversing symptoms of autoimmune disease or even just trying to nourish your body more (& inflame it less).

🥑 Ingredients MATTER!

💥 Each of these swaps eliminate processed seed oils that are known to cause inflammation in the body & are instead made with anti-inflammatory oils & foods the body can recognize (not chemicals).

👉 And if you haven't guessed by now, inflammation = disease.

🏀 So bring these easy swaps to the next game...your body (& digestion) will thank you!

For more tips on nutrient dense living & reversing symptoms of autoimmune disease follow .find.wellness.together

03/26/2024

I know I can't be alone here...⬇

When I got diagnosed with Hashimoto's a lot of people told me it was due to my genetics. Have you ever sat in a doctor's office & had them simply tell you that you "drew a bad card" & there's nothing you can do about it? Basically, a pat on the back, "your genetics are to blame" and "good luck with that!"

I have & it feels horribly disempowering, not to mention in the case of autoimmune disease it's simply not true.

Epigenetics is the study of how your environment can turn your genes on or off.

Basically, your environment or things like...

💥 diet & health status
💥 toxin exposure
💥 infections like Lyme, EBV, etc.
💥 adverse life events & trauma
..can impact which genes get expressed in your life. Once you look at your own personal health puzzle that combines both genetics & epigenetics then you'll know more about how to work towards trying to reverse your autoimmune disease symptoms.

💃💃💃 This is what I do every single day...use the power of epigenetics to keep my chronic Lyme in remission, get myself out of autoimmune flares as they happen (because they still happen) AND try to prevent my child from developing the diseases that many doctors have told me are her genetic birthright.

If you want to dive into your health puzzle & learn more about the epigenetic factors impacting your health then comment "PUZZLE" & I'll send you a link to sign up for a free 1:1 discovery call.

Let's make this year the year we feel more empowered over our health instead of leaving it up to the "bad cards" we may get dealt!

follow me .find.wellness.together

03/25/2024

Game changers... ⬇

We all need a game changer for our health.

If you want:

⭐ More sleep
⭐ More energy
⭐ stable moods
⭐ better menstrual cycles
⭐ less bloat
⭐ clear skin
⭐ a sharp mind
⭐ to put your autoimmune disease symptoms in the back seat...

Then...my 90-day 1:1 Revive & Thrive program is right for you!

Comment THRIVE & I'll send you a direct link to schedule a free 1:1 health consultation and get you going on this effective program made for busy women who just need things to be simple!

If you want more simple diet & lifestyle tips to reverse autoimmune disease, regain energy & thrive again then follow me .find.wellness.together

03/22/2024

Need a game changer? ⬇

You don't need to suffer with symptoms like night sweats, migraines, bloating, food cravings or massive mood swings.

These symptoms are common, but they're definitely not normal and life can often improve with simple diet & lifestyle changes that are individualized to your exact needs.

If you want to figure out if your life & health can improve then DM me "GAME CHANGER" & I'll send you a link to sign up for my FREE 1:1 discovery call.

Grab your coffee & come to talk to me about your health on this laid back call and find out if I can help you with your goal for more energy & a thriving life!

03/21/2024

Let's break this down ⬇

Genetics and epigenetics...genetics loads the gun with a disease and epigenetics pulls the trigger for it happen. So, for most people the root cause of their autoimmune disease is found in environmental factors. Things like:

🥑 health status
🥑 Diet & lifestyle
🥑 Toxin & chemical exposures
🥑 Infections
🥑 Adverse life events & trauma

The good news?

⭐ This means you can do something about your autoimmune condition to improve your life, make symptoms more manageable & even reverse them!

Best & easiest place to start?

⭐ Change your diet.

Still don't know where to start? Then let's work together to minimize confusion & make simple changes that work for your life.

Comment "Simple" & I'll send you a direct link to book a FREE 1:1 health consultation that will get you back on the road to energy & vitality!

For simple diet & lifestyle tools to regain energy & thrive with autoimmune disease follow me .find.wellness.together

03/19/2024

Tired of getting less? ⬇

💥Let's flip the script & think about reversing symptoms of auotimmune disease with MORE!

Of course it is sometimes necessary to use food eliminations as a tool to heal, especially with autoimmune disease. But, in order to reverse symptoms & feel better it's also necessary to think in terms of MORE...

🍓more protein
🍓more sleep
🍓more healthy fats
🍓more veggies
🍓more eating for nutrient density
🍓more movement
🍓more joy
🍓more time doing what you love

When we think in terms of more it feels more expansive instead of constricting, which can bring relief & freedom with food.

So, what can you add MORE of to your life to promote healing?

For more tips & tools for reversing symptoms of autoimmune disease in order to thrive again follow .find.wellness.together

Nourish with MB