Nourish Heal Balance - Holistic Nutritionist

Holistic nutritionist in San Diego, CA. Serving clients online & worldwide. Focused on gut health, hormone balance, fatigue and more. I help people live and eat in a way that truly feels good and nourishing for them through Nutritional Therapy.

I help people say “goodbye” to their physical symptoms through natural dietary and lifestyle changes in order to find a way of living and eating that truly feels good and nourishing for them, both physically and emotionally. I practice Nutritional Therapy with my clients, and I take an individualized and tailored approach to address each client’s specific needs. Nutritional therapists can help wit

Operating as usual

Timeline Photos 11/07/2021

I’m sure some of you read my post about period symptoms last week and thought, “Okay Sarah, I have all of these terrible symptoms during my period…now what do I do about them!?” 😵‍💫

Let’s chat about how to have an easier period ⬇️

Our period is a representation of how the entire month leading up to it went for us. This includes the way that we ate, how well we slept, and how we managed our stress. So to be entirely honest, a big portion of our society may need to make some lifestyle changes in order to have easier periods. Where to start?

First off: focus on eating whole foods, and incorporating foods high in omega-3 fatty acids such as salmon and sardines. These can help lower inflammation in the body and therefore decrease menstrual cramps. 🥑🥗🍣

Be sure to stay hydrated, aim for around half of your body weight in ounces of filtered water each day. Limit other drinks that dehydrate the body such as caffeine and alcohol. The body is already working to detox excess hormones during your cycle, and these substances are an additional thing it would need to detox. 💦

Move your body but don’t over-do it, especially during your cycle. LISTEN to your body. One of the worst things you can do for hormone balance is to downright ignore that part of you that is saying “please let me rest!” and push through with the HIIT workout anyway. Stick to walks, light strength training, and yoga. 🧘‍♀️

And lastly, prioritize stress management. This one is probably the most important. Journal, REST, meditate, do some deep breathing, and have FUN! Increased stress = increased cortisol which will 100% lead to PMS. 🙅🏼‍♀️

Which of these tips will you implement first to have an easier period!? Tell me in the comments!
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#periodtips #pmsproblems #womenshealth #functionalnutritioncoach

I’m sure some of you read my post about period symptoms last week and thought, “Okay Sarah, I have all of these terrible symptoms during my period…now what do I do about them!?” 😵‍💫

Let’s chat about how to have an easier period ⬇️

Our period is a representation of how the entire month leading up to it went for us. This includes the way that we ate, how well we slept, and how we managed our stress. So to be entirely honest, a big portion of our society may need to make some lifestyle changes in order to have easier periods. Where to start?

First off: focus on eating whole foods, and incorporating foods high in omega-3 fatty acids such as salmon and sardines. These can help lower inflammation in the body and therefore decrease menstrual cramps. 🥑🥗🍣

Be sure to stay hydrated, aim for around half of your body weight in ounces of filtered water each day. Limit other drinks that dehydrate the body such as caffeine and alcohol. The body is already working to detox excess hormones during your cycle, and these substances are an additional thing it would need to detox. 💦

Move your body but don’t over-do it, especially during your cycle. LISTEN to your body. One of the worst things you can do for hormone balance is to downright ignore that part of you that is saying “please let me rest!” and push through with the HIIT workout anyway. Stick to walks, light strength training, and yoga. 🧘‍♀️

And lastly, prioritize stress management. This one is probably the most important. Journal, REST, meditate, do some deep breathing, and have FUN! Increased stress = increased cortisol which will 100% lead to PMS. 🙅🏼‍♀️

Which of these tips will you implement first to have an easier period!? Tell me in the comments!
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#periodtips #pmsproblems #womenshealth #functionalnutritioncoach

Timeline Photos 11/06/2021

Let’s talk about what a *normal* menstrual cycle should feel like.

These symptoms are normal:
-minimal to no cramping
-less energy than usual
-slightly heightened emotions (i.e. may cry easier at a sad movie, or feel more sentimental)
-slight increase in appetite

On the other hand, these symptoms are NOT normal:
-excruciating cramps
-debilitating exhaustion
-intense mood swings, irritability, severe crying spells
-uncontrollable food cravings + binge eating

As women, we are not meant to feel the same way all month long. It makes sense that as our hormones wax and wane, so will our energy levels and our moods.

HOWEVER, we are also NOT meant to experience debilitating symptoms every month on our period that significantly interfere with our lives.

Unfortunately, many of the *not* normal symptoms are very common (and even brushed off by doctors as “normal”!) - but they could signify an underlying hormone imbalance. Trust me when I say that you don’t have to feel dragged down by your period every month!

Do you experience any of the “not normal” symptoms? Share your period stories below!
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#feelyourbest #holistichealthcoach #periodhealth #womenshealth #functionalnutritionist

Let’s talk about what a *normal* menstrual cycle should feel like.

These symptoms are normal:
-minimal to no cramping
-less energy than usual
-slightly heightened emotions (i.e. may cry easier at a sad movie, or feel more sentimental)
-slight increase in appetite

On the other hand, these symptoms are NOT normal:
-excruciating cramps
-debilitating exhaustion
-intense mood swings, irritability, severe crying spells
-uncontrollable food cravings + binge eating

As women, we are not meant to feel the same way all month long. It makes sense that as our hormones wax and wane, so will our energy levels and our moods.

HOWEVER, we are also NOT meant to experience debilitating symptoms every month on our period that significantly interfere with our lives.

Unfortunately, many of the *not* normal symptoms are very common (and even brushed off by doctors as “normal”!) - but they could signify an underlying hormone imbalance. Trust me when I say that you don’t have to feel dragged down by your period every month!

Do you experience any of the “not normal” symptoms? Share your period stories below!
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#feelyourbest #holistichealthcoach #periodhealth #womenshealth #functionalnutritionist

Timeline Photos 11/05/2021

Ladies, this week I want to teach you all about your period! 🩸

Did you know that our cycle has 4 different parts to it? Our hormones wax and wane during all of the different phases, which can explain why we may feel different during various times of the month.

First off, let me preface by saying that the *average* length for a cycle is 28 days - but your cycle may be slightly longer or shorter than this. The example below will address a 28-day cycle.

Phase 1️⃣ is the menstrual phase (AKA your period). The first day of your period begins this phase, and this typically lasts for about 5 days. During your period, you may feel a little less energetic, less social, and are more likely to crave relaxation and comfort. Honor these feelings and RELAX!

Phase 2️⃣ is your follicular phase, which lasts from about days 6-14 of your cycle. Estrogen starts to rise as your period ends, and then peaks prior to ovulation. During this phase you will typically have more energy, creativity, and feel motivated to crush your goals.

Phase 3️⃣ is ovulation (~day 14 of a 28-day cycle). When your hormones are balanced, you should feel really good during ovulation. You may feel confident, social, and have increased libido. This is your most fertile time, so if you are trying to get pregnant (or not), take note!

Phase 4️⃣ is your luteal phase, which lasts from days 15 up until your period starts. It is normal to feel a bit hungrier during this phase, as progesterone boosts your body temperature and revs up your metabolism. It is also normal to feel a little more tired during this time, as progesterone is a natural relaxant.

Later this week I’ll share about symptoms that are *not* normal during your cycle, and could be a symptom of hormone imbalance. Stay tuned!
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#functionalnutritioncoach #womenshealth #hormonehealth #periodhealth #holisticnutrition

Ladies, this week I want to teach you all about your period! 🩸

Did you know that our cycle has 4 different parts to it? Our hormones wax and wane during all of the different phases, which can explain why we may feel different during various times of the month.

First off, let me preface by saying that the *average* length for a cycle is 28 days - but your cycle may be slightly longer or shorter than this. The example below will address a 28-day cycle.

Phase 1️⃣ is the menstrual phase (AKA your period). The first day of your period begins this phase, and this typically lasts for about 5 days. During your period, you may feel a little less energetic, less social, and are more likely to crave relaxation and comfort. Honor these feelings and RELAX!

Phase 2️⃣ is your follicular phase, which lasts from about days 6-14 of your cycle. Estrogen starts to rise as your period ends, and then peaks prior to ovulation. During this phase you will typically have more energy, creativity, and feel motivated to crush your goals.

Phase 3️⃣ is ovulation (~day 14 of a 28-day cycle). When your hormones are balanced, you should feel really good during ovulation. You may feel confident, social, and have increased libido. This is your most fertile time, so if you are trying to get pregnant (or not), take note!

Phase 4️⃣ is your luteal phase, which lasts from days 15 up until your period starts. It is normal to feel a bit hungrier during this phase, as progesterone boosts your body temperature and revs up your metabolism. It is also normal to feel a little more tired during this time, as progesterone is a natural relaxant.

Later this week I’ll share about symptoms that are *not* normal during your cycle, and could be a symptom of hormone imbalance. Stay tuned!
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#functionalnutritioncoach #womenshealth #hormonehealth #periodhealth #holisticnutrition

Watch this reel by nourishhealbalance on Instagram 11/05/2021

Watch this reel by nourishhealbalance on Instagram

5 tips to decrease PMS & support hormone balance 🩸✨

1️⃣ Eat anti-inflammatory & nutrient-dense foods. Eat at least every 4 hours to balance blood sugar, and include all 3 macronutrients (protein, fat, carb). Balanced blood sugar = balanced hormones.
2️⃣ Heal your gut! Gut health directly correlates with hormone health.
3️⃣ Manage stress. When we are stressed, our body is constantly pumping out the stress hormone cortisol. This can lead to imbalanced blood sugar and can throw off the balance of our other hormones.
4️⃣ Limit or avoid caffeine around the time of your period. Caffeine is an additional thing that the body needs to detox. If you are experiencing hormone imbalances, it’s going to be helpful to take as much burden off of your liver as possible so that it can focus on detoxing excess hormones that it no longer needs.
5️⃣ Avoid xenoestrogens, which are man-made chemicals that mimic estrogens and can really throw off hormone balance. These can be found in items such as plastic, toxic personal care & household cleaning products (opt for non-toxic!)

Of course everyone is bio-individual and your body may need additional support if you struggle with severe PMS. But these are some great places to start bringing the body back into balance. ⚖️

Ladies, which of these tips will you implement this month to help support your hormones? Tell me in the comments! ⬇️

Watch this reel by nourishhealbalance on Instagram Work Flow Effect

Photos from Nourish Heal Balance - Holistic Nutritionist's post 11/01/2021

One of the most important things that I teach my clients is this ⬇️

Just because a symptom is COMMON…does NOT mean it is normal. 🙅🏼‍♀️

We are told in society and by conventional medicine that symptoms such as bloating after meals, uncomfortable periods, and afternoon fatigue are just something that everyone deals with. That they are just “part of getting older”. That they “aren’t that bad”.

Sadly, I used to believe this too 😣

That led me to many years of feeling exhausted, puffy, constipated, experiencing awful PMS, and relying on prescription and OTC meds just to make it through my day.

But finally, I found functional nutrition. I learned that these symptoms were in fact NOT normal, and that I didn’t have to live that way anymore!

Healing my body holistically allowed me to eat foods that I love without discomfort, have easy seamless periods, feel lasting energy throughout the day, and improve my overall levels of life satisfaction and self-confidence. 🙏🏼

Have you been told that your symptoms are just “normal”? What else would you add to this list!?
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#commonnotnormal #holistichealthcoach #holistichealthcare #functionalnutrition #functionalnutritionist #functionalnutritioncoach #guthealthcoach #nomorefatigue #periodhealth #womenshealth #feelyourbest

Timeline Photos 11/01/2021

Do you struggle with…

•bloating
•heartburn
•constipation
•diarrhea
•indigestion
•belching
•nausea
•or any other digestive issues?

If you answered “yes”, go to nourishhealbalance.com to download my free guide! This guide lets you score your gut health (determine if your symptoms range from mild to severe), and offers you some easy tips that you can implement immediately to improve your digestion TODAY. 🎉

Check it out & give your gut some love!
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#guthealthiseverything #guthealthy #guthealing #guthealingprotocol #gutbrainconnection #guthealthcheck #guthealthtips #freeoffering #holisticnutritionist #functionalnutritionist

Do you struggle with…

•bloating
•heartburn
•constipation
•diarrhea
•indigestion
•belching
•nausea
•or any other digestive issues?

If you answered “yes”, go to nourishhealbalance.com to download my free guide! This guide lets you score your gut health (determine if your symptoms range from mild to severe), and offers you some easy tips that you can implement immediately to improve your digestion TODAY. 🎉

Check it out & give your gut some love!
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.
#guthealthiseverything #guthealthy #guthealing #guthealingprotocol #gutbrainconnection #guthealthcheck #guthealthtips #freeoffering #holisticnutritionist #functionalnutritionist

Watch this reel by nourishhealbalance on Instagram 11/01/2021

Watch this reel by nourishhealbalance on Instagram

FALSE. ❌

Unfortunately, this wording has been thrown around for YEARS regarding the hormonal birth control pill.

Women go to their OBGYNs or doctors to get help with symptoms of PMS, irregular periods, and other hormonal imbalances. They are told to just go on the hormonal birth control pill to *regulate* their period/hormones.

This is NOT what the hormonal birth control pill does.

The hormonal birth control actually *suppresses*, or shuts down, your natural hormone production. It sends a signal to your brain and ovaries that you have enough hormones and do not need to make more. You also no longer ovulate while you are on the pill.

While the pill MAY manipulate your hormones enough to temporarily help relieve some of those hormonal symptoms you are experiencing, it is not a long-term fix. Many women get off of the birth control pill and experience symptoms even worse than before.

In addition, other potential side effects from long-term use of the birth control pill include:
•gut issues such as leaky gut, candida overgrowth, and overgrowth of “bad” gut bacteria
•nutritional deficiencies (specifically vitamins C, B vitamins, magnesium, selenium, and zinc)
•inflammation
•increased blood pressure
•possible increased risk of breast cancer

If you are experiencing symptoms of hormonal imbalance - it’s going to be much better for your body long-term to help actually heal the underlying imbalance, rather than temporarily cover it up with a birth control band aid. 🩹🙅🏼‍♀️

Have you been told that the birth control pill “regulates your period”? Tell me your experiences in the comments!

Watch this reel by nourishhealbalance on Instagram NUTRITION🥬Gut Hormone Fatigue shared a post on Instagram: “FALSE. ❌ Unfortunately, this wording has been thrown around for YEARS regarding the hormonal birth…” • Follow their account to see 176 posts.

Timeline Photos 10/31/2021

Read that again & let it sink in.

You can be eating nutrient-dense foods, getting daily movement, hydrating, sleeping well, taking your supplements…but if you are in a constant state of anger or unhappiness towards your body, you still won’t heal.

Your body hears your every thought and emotion. Yes, it can be normal sometimes to have moments where you feel angry or betrayed by your body. Moments where you aren’t happy with how your body looks. Moments where you think to yourself, “Why ME?” when struggling with difficult symptoms.

But there is a biiiig energetic difference between having one of those thoughts for a moment, and then shifting to a more neutral or a kinder thought - versus ruminating, beating yourself up, and sulking in self-hatred.

I want to spread this important message because I lived it for a very long time. I was doing everything “right” on paper, yet I was fuming with anger every time that I didn’t feel exceptional or if a new symptom ever popped up. I spent a very long time resenting my body, and I can say with confidence that it absolutely slowed down my healing process.

Things look different for me today. Even if I am having a day where I don’t feel GREAT, I don’t spiral into negativity like before. I remind my body that I am grateful for all that it does for me, and I pick out one thing that I appreciate about it (like my ability to walk, see, digest delicious foods, etc).

You don’t have to LOVE your body all of the time in order to heal. But you sure as hell can’t hate your body if you want to heal.
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#mindbodyhealth #holisticnutritionist #holisticcoach #gutbrain #gutbrainhealth #anxietycoach #functionalnutritionist #nutritionaltherapypractitioner #youcanheal #bodyappreciation #bodycompassion #selfcompassionquotes

Read that again & let it sink in.

You can be eating nutrient-dense foods, getting daily movement, hydrating, sleeping well, taking your supplements…but if you are in a constant state of anger or unhappiness towards your body, you still won’t heal.

Your body hears your every thought and emotion. Yes, it can be normal sometimes to have moments where you feel angry or betrayed by your body. Moments where you aren’t happy with how your body looks. Moments where you think to yourself, “Why ME?” when struggling with difficult symptoms.

But there is a biiiig energetic difference between having one of those thoughts for a moment, and then shifting to a more neutral or a kinder thought - versus ruminating, beating yourself up, and sulking in self-hatred.

I want to spread this important message because I lived it for a very long time. I was doing everything “right” on paper, yet I was fuming with anger every time that I didn’t feel exceptional or if a new symptom ever popped up. I spent a very long time resenting my body, and I can say with confidence that it absolutely slowed down my healing process.

Things look different for me today. Even if I am having a day where I don’t feel GREAT, I don’t spiral into negativity like before. I remind my body that I am grateful for all that it does for me, and I pick out one thing that I appreciate about it (like my ability to walk, see, digest delicious foods, etc).

You don’t have to LOVE your body all of the time in order to heal. But you sure as hell can’t hate your body if you want to heal.
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.
.
#mindbodyhealth #holisticnutritionist #holisticcoach #gutbrain #gutbrainhealth #anxietycoach #functionalnutritionist #nutritionaltherapypractitioner #youcanheal #bodyappreciation #bodycompassion #selfcompassionquotes

Location

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Telephone

Address


4444 Mission Blvd, Suite H
San Diego, CA
92109

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
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