Little Bird Whole Living

02/28/2026

And here’s the problem…
📉 Most Americans only get about 10–15g of fiber per day
📈 Women in midlife need closer to 25–35g per day

Fiber helps:
✔ clear excess hormones
✔ stabilize blood sugar
✔ support gut bacteria
✔ reduce bloating and cravings
✔ improve insulin sensitivity

This isn’t about adding a supplement first.
It’s about adding real food:

Think:
🥦 vegetables
🍓 berries
🌱 seeds (chia, flax, pumpkin)
🫘 beans & lentils
🥑 whole plant foods

02/28/2026

02/17/2026

So many women are told to eat 1,200 calories and then feel like a failure when it doesn’t work.

If you’re in perimenopause or menopause, your body is playing by different rules now and that’s not a bad thing. It just means you need a different strategy.

Undereating can slow your metabolism, increase cravings, and make fat loss harder, not easier.

You don’t need to starve your body.
You need to support it.

If this feels like you, you’re not broken you’re under fueled. 💛

05/22/2025

Healthy swaps are all about nourishment, not restriction. It’s about choosing the right foods to fuel your body and feel your best.

05/12/2025

If you’re struggling with PCOS, I highly recommend reaching out!

Disclaimer:As a NTP I can not treat or diagnose any specific disease but rather help you learn how to feel and function your best through nutritional and lifestyle education.

05/05/2025

Be sure to check out the comments for helpful tips to kick heartburn to the curb

05/05/2025

Here are a few steps to help reduce and resolve heart burn

1.Eat real whole foods. Try adding in f oods with natural digestive enzymes like papaya, pineapple, kiwi, and lemon.

2.Chew thoroughly and slowly. Setting your fork down in between each bite.

3. Limit distractions while eating.

4.. Limit stress. Stress reduces natural (good) stomach acids production). Try taking a few deep breaths before eating to help with this.

4. Avoid chugging water while eating. This can dilute the natural stomach acid need to breakdown food.

04/26/2025

It’s day 20!!! Took Annie for a quick after lunch walk! Let’s see those walks!!

04/26/2025

Day 19 of the April walking challenge! Let’s see those walks!

04/24/2025

Day 18!!! Early morning treadmill walk for us this morning!! Let’s see those walks!