Feel Good Eats Nutrition

Feel Good Eats Nutrition Eat Well, Feel Good. Certified Nutrition Specialist®

Managing PCOS can be challenging, but here are some tips that can make the process less overwhelming.Polycystic Ovarian ...
11/17/2023

Managing PCOS can be challenging, but here are some tips that can make the process less overwhelming.

Polycystic Ovarian Syndrome - aka PCOS - is a complicated inflammatory, metabolic and hormonal condition. Simply starting hormone contraceptive is not going to address the underlying causes.

While there is no cure, these simple strategies can help to allow the body to heal and find a better balance.

👉🏼 Create a Blood Sugar Friendly Diet
Following a diet that is moderate in carbs and rich in fiber can help to stabilize blood sugar which can also curb cravings; poor blood sugar control feeds the cycle hormone imbalance and symptoms of PCOS

👉🏼 Add More Color
Refined sugars create an inflammatory response, cause elevated blood sugars and can worsen hormone imbalances (excess estrogen)

👉🏼 Avoid Dairy
This one is a bit debated - but, if you know you are sensitive/intolerant of dairy, then it makes sense to limit or avoid it all together for the sake of supporting your gut health; however, I do like and often recommend high quaility dairy foods for clients to help create some balance and flexibility in their diet

👉🏼 No Late Night Munchies
There is no hard and fast rule to stop eating at 7pm exactly, but the idea is to avoid late night eating or consuming most of your calories in the evening, this contributes to poor blood sugar metabolism which affects insulin and can further drive hormone imbalances
To learn more about how to create a hormone friendly nutrition plan, schedule a FREE (no strings-attached) Meet & Greet call, so we can discuss your goals and how we can create a personalized plan for healthy hormones.
Link in bio or send me a DM 😊 I’d love to help you

🤫PS: Did you know your insurance can cover nutrition visits for you

Mindset Matters 🌟When you are feeling stuck, it’s easy to feel like you want to change everything - all at once - and do...
11/08/2023

Mindset Matters 🌟
When you are feeling stuck, it’s easy to feel like you want to change everything - all at once - and do a complete 180.

Knowing that there’s work to be done and HOW to take it on are two different things.
Our instinct for instant gratification often ends up sabotaging our good intentions.

You know what they say. “Good things take time” - and the same goes for your nutrition and health.

Shifting your mindset away from old pitfalls to embrace more sustainable practices will lead you to the results you want.
Building a successful mindset compels you to:
🔹Focus on including more of the good stuff
🔹Creating small consistent changes
🔹Championing your own journey

If you don’t know where to begin - that’s okay
In my program, I teach you to take small consistent steps and shift to a more successful mindset in creating a nourished foundation to support a healthy pregnancy through:
🔸Optimizing your Prenatal Nutrition
🔸Creating Mindfulness
🔸Building lasting habits

If you’re not sure where to start and want to learn about how to reach your health goals, then drop an emoji in the comments 👇🏼😊

Stop these things that sabotage your hormone health🚫👉🏼Not sleeping enough👉🏼Too much cardio👉🏼Intermittent Fasting👉🏼Juice/...
10/30/2023

Stop these things that sabotage your hormone health🚫
👉🏼Not sleeping enough
👉🏼Too much cardio
👉🏼Intermittent Fasting
👉🏼Juice/Detox Cleanses

And replace them with new habits:
🥑Eating ENOUGH and eating for blood sugar support
💦Drink more water to support your body’s detoxification
🏋🏻‍♀️Add strength training to maintain your metabolism and muscle mass
😴Create better sleep to help you restore and reset stress and hormone

Don’t know where to start?
Don’t worry - 🙋🏻‍♀️I gotchu!

Schedule a FREE (no strings-attached) Meet & Greet call, so we can discuss your goals and how we can create a personalized plan for your prenatal and hormone health.
Link in BIO or send me a DM 😊 I’d love to help you

100 DAYS✨That's why creating sustainable habits is SO IMPORTANT. It takes approzimately 100 days for good nutrition and ...
10/05/2023

100 DAYS✨

That's why creating sustainable habits is SO IMPORTANT. It takes approzimately 100 days for good nutrition and lifestyle habits to catch up and improve the quality of your eggs and s***m. It's not a week or two or four of being "good". It's creating consistency in the right steps.

Taking that prenatal or multi might help a little bit but...
🤔how's your diet?
🤔are you getting quality protein?
🤔are you eating fruits & vegetables every day?
🤔are you getting the right nutrients?
🤔are you moving your body every day?
🤔are you managing stress?
🤔are you getting quality sleep?
🤔are you drinking every week?

These are all little things, that add up to a BIG thing. They add up to your hormone health and therefore your fertility. If you are wanting to become pregnant and start a family then take a look at your list of priorities. 💜
Are you on the bottom of that list?
Are you even on that list?

It might be time for a change.
It might be time to invest in yourself.
If you don't know where to start, I've gotchu! 🙋🏻‍♀️

Schedule a 📞FREE (no strings-attached) Meet & Greet call to find out how you can create a personalized plan for your hormone health to get you to a healthy pregnancy.
Link in BIO or send me a DM 😊 I’d love to help you
                                               

If your Gut needs a little TLC, save this list! 👆🏼You can use foods to nourish and heal the gut and get it happy & healt...
09/25/2023

If your Gut needs a little TLC, save this list! 👆🏼
You can use foods to nourish and heal the gut and get it happy & healthy.

Gut issues are super common and can include a variety of symptoms like:
😕bloating after eating
😕nausea
😕belching and gas
😕irregular BMs
😕heartburn & reflux and
While these are very common - that does not make them normal.

Prebiotic foods contain specific fibers & sugars that feed your good gut bacteria and allow them to thrive.
Happy gut bacteria = healthy gut.
So here’s your list for later:
👉🏼 Asparagus
👉🏼 Apples
👉🏼 Bananas
👉🏼 Garlic
👉🏼 Oats
👉🏼 Ground Flax

And don’t forget to share this list with a friend, so they can feel better too.

If you want to learn more about the steps you can take for your prenatal and hormone health, then send me a DM for a quick chat 😊

If your Gut needs a little TLC, save this tip!Prebiotic foods keep the gut happy and healthy. Your little microflora use...
09/22/2023

If your Gut needs a little TLC, save this tip!
Prebiotic foods keep the gut happy and healthy. Your little microflora use prebiotics as their food and in return make butyrate for our gut.

Butyrate is a short-chain fatty acid that your intestinal cells use as an energy source. Because of this, butyrate has many benefits for the gut, like:
👉🏼Reduces Inflammation
👉🏼Antioxidant benefits in G
👉🏼Improves Leaky Gut
👉🏼Has Anti-Cancer benefits (for the gut only)
👉🏼Relieves symptoms of IBS and IBD
👉🏼Improves Insulin Sensitivity (and improved insulin sensitivity relates to improved hormone health)
What are your thoughts on this? Let me know in the comments 😊👇🏼

Does this look familiar? Then read on…👇🏼The one issue I hear about often when speaking with clients is issues with diges...
09/21/2023

Does this look familiar? Then read on…👇🏼
The one issue I hear about often when speaking with clients is issues with digestion and the gut.

For so many, feeling unwell day to day and experiencing unpleasant symptoms has become the new normal. While symptoms like…
😕bloating after eating
😕frequent stomach aches
😕irregular BMs
😕heartburn & reflux and
😕food sensitivities
are very common - that does not make them normal.

Doctor’s will tell you you’re fine, test after test comes back normal - yet that couldn't be further from how you’re feeling.

If these symptoms persist and they go untreated, it could have serious implications for your health, like:
🔸Depression / Anxiety
🔸Weight Gain
🔸Disrupted Sleep
🔸Low Energy
🔸Chronic Inflammation
🔸Hormone Imbalances
🔸Infertility

The good news is that - there is something you can do to take charge of your health. Because the gut is our first organ system exposed to the foods we eat, creating a gut-friendly diet is the most effective step toward kicking the tummy troubles to the curb. 🥑🫑🥦🍎🥝🫐🍓
Follow along to learn more about how you can use food to heal the gut and take charge of your health 😊👇🏼
                                       

Planning for a pregnancy?Did you know that it takes about 3 months for a follicle to mature and release as an egg. So th...
07/13/2023

Planning for a pregnancy?
Did you know that it takes about 3 months for a follicle to mature and release as an egg. So that means that if you want to be in the best health for conception, you have to do the work AT LEAST 3 months ahead.💯

Y'all have heard this before - it’s the basics that create a holistic foundation for health and that includes hormonal health for fertility and family planning.

👉🏼NUTRITION - Keeping a nutrient dense diet with lots of fruits, vegetable, quality protein and fat and fiber supports healthy hormones and overall health
👉🏼EXERCISE - besides supporting weight management, exercise also support insulin and blood sugar control, muscle maintenance and metabolism and supports mental health
👉🏼GUT HEALTH - The Gut is the most important detoxification pathway for our body, having a healthy gut promotes more balanced hormones, improves energy levels, mental health and even supports insulin control
👉🏼SLEEP- This is the body’s way to rest & re-set, calm inflammation, restore hormones and reduce stress
👉🏼STRESS MANAGEMENT - Hormones are affected by the level and duration of stress we experience, chronic long-term stress can exhaust the adrenals, spike cortisol, elevate your blood sugar and disrupt your sleep
👉🏼HEALTHY CYCLE - A healthy regular cycle indicates healthy hormones and fertility which are important if you are TTC, the pill has long been used to “regulate” cycles but in this preconception phase, you will need to learn your body’s cues and signals for hormonal health and fertility

These are simple steps that you can take to improve your fertility status but that doesn’t mean that they are easy steps to take.

What area is your most challenging for you? For me it’s sleep and stress😕
Drop it in the comments 😊👇🏼

Estrogen is THE important hormone when it comes to a regular cycle and hormone health - especially for fertility.⁠⁠There...
07/12/2023

Estrogen is THE important hormone when it comes to a regular cycle and hormone health - especially for fertility.⁠
⁠
There are many reasons and many ways hormones can fall out of balance. But the good news is that you can take some simple steps toward balance.⁠
⁠
👉🏼Nutrient Dense Foods⁠
👉🏼Repair Your Gut Health⁠
👉🏼Minimize Endocrine Disrupting Chemicals⁠
👉🏼Detoxification Support⁠
⁠
Hormone balance plays an important role to pregnancy, blood sugar levels, mental health, hair & skin health, and even cardiovascular health.⁠
Having a regular cycle is the best indicator for the state of your hormonal health.⁠⁠
If you want to learn more about the steps you can take for your prenatal and hormone health, then send me a DM for a quick chat 😊⁠⁠⁠

PMS and Period Pains are a pain... quite literally 😓⁠⁠While some mild cramps and discomfort is normal, severe or debilit...
07/11/2023

PMS and Period Pains are a pain... quite literally 😓⁠
⁠
While some mild cramps and discomfort is normal, severe or debilitating pains with your monthly cycles are NOT normal and should be looked into. With PCOS, it is even more common to experience significant or severe premenstrual symptoms.⁠
⁠
For mild to moderate period pains, try these natural remedies to alleviate pains. As with all things related to health, be patient. You may experience some relief after 2 or 3 cycles with consistent habits.⁠
👉🏼Daily Movement⁠
👉🏼Daily BMs⁠
👉🏼Daily Fruit & Veg⁠
👉🏼Low Sugar⁠
👉🏼 Avoid Alcohol⁠
⁠
Natural Remedies⁠
✨Magnesium⁠
✨Fish Oil⁠
✨B Vitamins⁠
✨Vitamin D⁠
✨Ginger⁠
✨Vitamin E⁠
⁠
Our bodies are complex, it takes lots of patience to get back into balance. Adding anti-inflammatory support can be a helpful strategy to getting a handle on PMS symptoms. Be patient, this is a slow process.⁠
⁠
Don’t wanna go it alone?⁠
Don’t worry - 🙋🏻‍♀️I gotchu!⁠
Schedule a FREE (no strings-attached) Meet & Greet call, so we can discuss your goals and how we can create a personalized plan for your improving your hormone health and fertility.⁠
Link in bio or send me a DM 😊 I’d love to help you⁠
⁠
PS: 📣I also take insurance which can cover the cost of your visits 🤫⁠⁠

Yes ladies- we have to think about EVERYTHING that goes into our bodies. 😳EDCs (endocrine disrupting chemicals) are ever...
07/03/2023

Yes ladies- we have to think about EVERYTHING that goes into our bodies. 😳

EDCs (endocrine disrupting chemicals) are everywhere.
They are also a contributing factor to hormone imbalance - mainly estrogen excess aka estrogen dominance - as they act as estrogen-like compounds. Estrogen is good, but more of a good thing is not always better. 🛑

EDCs disrupt our natural rhythm of hormones, metabolism and disposal. This build up of hormones causes a host of problems which I posted about recently.

Don't feel overwhelmed at thinking at you have to investigate every product you are using and changing a million things in your bathroom cabinet or in your cleaning closet.

Start with the items that need to be replenished soon anyways or that you use on the daily. OR in this case, items that you have... 😶 VERY CLOSE contact with.

When I look at what product I am going to use, I make sure that I am using a product that is organic certified without any perfumes or scents. 👉🏼SWIPE to see some of my recommendations and favorite products that I use and recommend to clients.

PS: The good news is that you an easily find these products at your nearby Traget - so just one more reason to go to my favorite store 😅⁠⁠

As a woman, your period serves as a vital sign. ❤️Just like your blood pressure indicates heart health, your period can ...
06/30/2023

As a woman, your period serves as a vital sign. ❤️
Just like your blood pressure indicates heart health, your period can tell you about your hormone health and your fertility.
Understanding what a normal period looks like will help you to better understand your body.
When things get off track with your period, you will better understand the signals your body is sending regarding your hormonal health and your fertility.

To Learn more, check out my new blog post all about period health! 😁
See the link in BIO or jump on to www.FeelGoodEatsNutrition.com/resources 👈🏼

Just because it's common, does NOT mean it's normal. Period pain and PMS - for many women - causes a disruption. It push...
06/29/2023

Just because it's common, does NOT mean it's normal.

Period pain and PMS - for many women - causes a disruption. It pushes you back and prevents you from being fully present at work, with your family, friends, partner, for yourself.

If you are losing, 2, 3 even 5 days every month because you have serious premenstrual symptoms (PMS), period pains or heavy (like heavy) flow - just because that is how it's always been for you - does NOT mean that it has to continue on like that. In fact, that is not how we should experience periods regularly.

You may even have talked to your Doc or Gyn about this only to be told - "it's normal, take some pain meds or the pill to regulate your cycles"
Basically what that means is, DEAL WITH IT because I don't kno whow to help you 😤

Believe it or not 😶- YES - nutrition definitely makes a difference in how you experience your cycles. The food we eat LITERALLY provides the nutrients and building blocks we need to fight inflammation, support blood sugar, create hormones and everything else our bodies do.
And if your PMS is wild and your periods cost you 3 days every month, then that is a sign from your body to you that it needs attention, love and support.

Our bodies are complex, it takes lots of patience to get back into balance.
Don’t know where to start?
Don’t worry - 🙋🏻‍♀️I gotchu!
Schedule a FREE (no strings-attached) Meet & Greet call, so we can discuss your goals and how we can create a personalized plan for your prenatal and hormone health.
Link in bio or send me a DM 😊 I’d love to help you

Inflammation drives illness and disease.What we eat and how we live can help to improve and lower inflammation.You've se...
06/29/2023

Inflammation drives illness and disease.
What we eat and how we live can help to improve and lower inflammation.

You've seen my list of foods to fight inflmmation (previous posts) but stress is the BIGGEST contributor to inflammation. So creating healthy habits to lower stress AND inflammation will be a vital strategy to keeping you in good health
To learn more about how to create an anti-inflammatory nutrition plan, schedule a FREE (no strings-attached) Meet & Greet call, so we can discuss your goals and how we can create a personalized plan for healthy hormones.
Link in bio or send me a DM 😊 I’d love to help you

🤫PS: Did you know your insurance can cover nutrition visits for you

This or That?!☕️🫖Let me tell you there is no reason to feel guilty about drinking coffee 😁.BUT - how much, how often and...
06/28/2023

This or That?!☕️🫖
Let me tell you there is no reason to feel guilty about drinking coffee 😁.
BUT - how much, how often and what are you putting into your coffee?

Black coffee has many health benefits that are similar to green tea; green tea just has a little extra umpfff in terms of antioxidant and anti-inflammatory support

So the bottom line, it's your call to make. However, if you are relying on caffeine to get you through the day 🤔, then you may have other concerns that need to be investigated.
Cheers! ☕️😊

Moving ahead requires you to look forward - not back.Wherever you are in your journey, embrace today as a new opportunit...
06/27/2023

Moving ahead requires you to look forward - not back.

Wherever you are in your journey, embrace today as a new opportunity to take small steps forward toward your goals.

🔸Eat more vegetables and fruits
🔸Don't skip meals (especially breakfast)
🔸Drink your water
🔸Get some movement
🔸Prioritize your sleep

These simple steps can help you slowly transform from a state of feeling depleted to feeling cared for. The key 🔑 is intentionally reclaiming time and investing it in YOURSELF.

What area are you struggeling with?
Drop it in the comments 😊👇🏼

Stop these things that sabotage your hormone health🚫👉🏼Not sleeping enough👉🏼Overexercising👉🏼Intermittent Fasting👉🏼Juice/D...
06/26/2023

Stop these things that sabotage your hormone health🚫
👉🏼Not sleeping enough
👉🏼Overexercising
👉🏼Intermittent Fasting
👉🏼Juice/Detox Cleanses

And replace them with new habits:
🥑Eating a HIGH PROTEIN breakfast
🌈Eat 5+ dofferent colors of fruits & veg
🚶‍♀️Get Daily Movement - don't neglect walking
🌤For Better Sleep, get some morning light within 30 mins of waking up

Don’t know how to start?
Don’t worry - 🙋🏻‍♀️I gotchu!

Schedule a FREE (no strings-attached) Meet & Greet call, so we can discuss your goals and how we can create a personalized plan for your prenatal and hormone health.
Link in BIO or send me a DM 😊 I’d love to help you

Recipe Alert! And it's gluten freeeeeSave this for later 👆🏼Need some inspiration for breakfast?Try out this recipe and s...
06/25/2023

Recipe Alert! And it's gluten freeeee
Save this for later 👆🏼

Need some inspiration for breakfast?
Try out this recipe and shower your mom with love and a delicious breakfast 💜

Breakfast really is my favorite meal of the day, and always a treat. It's also the most IMPORTANT meal of the day, so how you start matters.

Starting the day with a balanced breakfast helps you gain more energy to tackle the day, cuts down on cravings for snacks and helps to keep your blood sugar more stable throughout the day.⁠

To keep hormones in good health, getting a balance of all 3 macros is crucial. Proteins provide the building blocks for many functions in our body, healthy fats support the creation of hormones like estrogen and testosterone and fiber-rich carbs not only support the gut but also provide nutrients like zinc, magnesium, selenium and B-vitamins that further support the healthy creation of these hormones.

Give it a try and let me know how your creation turned out 😁👇🏽.
⁠

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Nice to Meet You!

Aida Sadeghi, MS, CNS, Nutritionist, is dedicated to good nutrition and health. During her experience working as a medical assistant, she witnessed first hand the toll poor nutrition can take on a person's health. This motivated her to continue to higher education and pursue a master's degree in Nutrition Education from American University. With this knowledge, Aida hopes to educate and support clients on a journey to better health through good nutrition that is balanced and sustainable as part of an improved lifestyle. She is passionate about food and fitness. Some of her interests include baking, cooking, dancing, running races from 5 K's to half marathons, kickboxing, yoga, taking in the sun at the beach and lifting weights at the gym.

The main force behind FeelGoodEats Nutrition is a deep desire to help individuals achieve their long-term diet and nutrition goals. Whether you’re seeking help with weight loss, sports nutrition, or disease prevention, each client is individually evaluated by a professional Nutritionist and provided with a well-researched and comprehensive plan they can follow for the rest of their lives.

Whether you’re looking for nutritious recipes, or you need professional guidance in order to address a specific health issue, FeelGoodEats Nutrition is ready to help you reach your dietary goals today.

​The Certified Nutrition Specialist (CNS) credential is the only nationally recognized and regarded credential available to nutritionists that holds a similar standard to RD/RDN requirements. The CNS certification is fully accredited by the National Commission for Certifying Agencies (NCCA) which distinguishes the CNS for its robust and reliable process for development, implementation, maintenance and governance of the certification. To obtain a CNS, one must complete at least a master's of science in the field of nutrition, which includes coursework in biology, biochemistry, microbiology, human anatomy, and human physiology. It also requires completion of 1,000 hours of supervised field experience and passing a rigorous comprehensive exam.