Nancy Nolan, Certified Holistic Nutritionist

12/30/2022

❤️❤️❤️

12/04/2022

❤️❤️

09/09/2022

Truth❤️

08/23/2022

THIS!!❤️

08/15/2022

Are you thinking about making a CHANGE to your DIET but don't know quite where to start?😟

Do all the conflicting diet styles have your head spinning to the point where you just GIVE UP?! 😱

What if I told you there is ONE THING you could focus on to get started that would give you the best bang for your buck when it comes to improving your overall health?

Wait for it.....drumroll..........

KEEP ADDED SUGAR IN YOUR FOODS TO UNDER 25 GRAMS A DAY!!

This of course applies to foods with a label, which are processed foods. Any food without a label is real, whole food and is exempt from this.

Reading labels is something I encourage all my clients to get good at so they can control what they put in their bodies, especially when it comes to ADDED SUGAR. 🥯🎂🍦🍨🥧🍩🍬

I start with CONTROLLING SUGAR content because of the widespread damage sugar does to our bodies. Anything from causing inflammation, to adding fat to our liver, to contributing to metabolic disease (type 2 diabetes, insulin resistance) etc., added sugar is something that needs to be kept to a minimum in our diets.

Once you cut the added sugar in your diet you will be AMAZED at how your taste buds come back to life and actually start to taste properly again! Things you never thought of as sweet start to have a sweet taste!!

Give it a try for a MONTH (21 days to change a habit) and let me know how it's changed your health!

08/10/2022

Shared from a friend’s page! Love this❤️

07/28/2022

Ladies of ALL AGES, this hormone hint of the day is for you!! 👸👸👸

DID YOU KNOW that FLAX SEEDS are so essential for hormone balance?

They contain phytoestrogens, or plant-based estrogens and they bind to something called receptor sites for xenoestrogens to remove them from the body.

Xenoestrogens are "estrogen mimickers" that are in our environment such as chemicals, pharmaceuticals, plastics, waste materials, etc. 🤮🤮🤮

Our bodies see them as estrogen, thus leading to a condition of too much estrogen relative to the level of progesterone. This condition is called estrogen dominance.

Flax seed can be taken as an oil, ground into a flax meal (my personal fav), or in supplement form. Taking it as flax meal has the added benefit of adding bulk and lubrication to the gut.

In addition to being a great source of Omega 3 fatty acids and fiber, flax contains lignans, which are essential for healthy breast tissue.

You can add them when baking or just do what I do, which is add 2 tablespoons to your favorite smoothie! 🧋🧋🧋

p.s. - Bob's Red Mill brand has an organic flax meal that is great and can be found in most grocery stores:)

07/22/2022

HAPPY FRIDAY, GUYS!! I have come up with the following recipe and it is ridiculously good and good for you!

It is full of protein from the yogurt, chia seeds and protein powder as well as healthy fats from the coconut flakes, chia seeds and pistachios. Also, the yogurt contains probiotics for a healthy gut.

The blueberries add anti-oxidants and fiber and the lemon is full of vitamin C. Not to mention the combination of blueberries, lemon and vanilla is my new favorite combo!!

The fat and protein will not only keep you full, but is a great way to balance your hormones and blood sugar without spiking your insulin too much.

I usually have this for breakfast 3 days a week, so this recipe makes 3 servings. Just divide the mixture into 3 small mason jars with a lid and you'll have 3 breakfasts ready to go for your week.

If you try it drop me a comment below and let me know what you think! Enjoy!

BLUEBERRY-LEMON CHIA BREAKFAST PUDDING

In a large bowl combine the following:

- 1/2 cup unsweetened plain coconut milk (warmed slightly on the stove)

- 1 1/2 cups full-fat organic plain Greek style yogurt (I use Stoneyfield brand) (If you're dairy-free I like Kite Hill plain Greek-style almond yogurt)

- 1 1/2 scoops protein powder (I use Teraswhey Simply Pure Whey Protein in Bourbon Vanilla) (For plant-based I like Garden of Life Raw Organic Protein Powder in vanilla)

- 1 1/2 tsp. pure vanilla extract

- pinch of sea salt

- 5 tbsp. chia seeds

- zest and juice of 1 lemon

Divide the mixture into 3 small mason jars and let chill in the fridge.

When ready to eat, top with 1/4 cup of blueberries, 1/4 cup pistachios and sprinkle with coconut flakes.

07/21/2022

You may be wondering, "Does it REALLY make a difference if you buy fruits and vegetables organic?" 🥬🍎🥦

Well, I'm here to tell you that it does! HERE'S WHY:

Glyphosate, the active ingredient in the w**d killer Roundup is heavily sprayed on most GMO crops. This chemical is used to kill w**ds around the plants that we eventually eat AND as it's used more and more the plants are becoming resistant to it, requiring more and more use. 🤢

In addition to being sprayed on the w**ds surrounding the plants it is also used as a drying agent to speed up the drying time of crops like wheat so they can be harvested more quickly.

This chemical has been shown to kill our healthy gut bacteria and also has been linked to cancer.

Interestingly though, there are some plants, such as broccoli and cauliflower, that inherently contain a substance which is a natural herbicide, so there is no need to spray these crops.

The Environmental Working Group has a running list (below), which changes yearly, of the most heavily sprayed fruits and vegetables that you really must buy organic and the 15 that scored lowest for this chemical.

When you are shopping in the grocery store here's a great tip:

Organically grown fruits and vegetables have labels with five digits starting with the number 9. Conventionally grown fruits and vegetables have labels with four digits. If the code contains more than five digits, it is not part of the internationally standardized system.

Some other ways to avoid this dangerous herbicide would be:

- Shop at a local farmer's market for your fruits and produce
- Grow your own garden

Also, don't forget to buy your meats organic whenever possible. With conventional meats the animals are fed GMO feed, which contains glyphosate. 🐔🐷🐄

07/14/2022

Ever wonder why deep breathing is recommended for stress relief? Well, it's definitely effective and for good reason!

Here's the science behind it:🤓

The vagus nerve, which is our 10th cranial nerve, originates from the brain stem and extends all the way down to the stomach.

It sends signals to the brain about our heart, lungs and especially digestion. It also is responsible for switching on our parasympathetic (rest and digest) mode of our autonomic nervous system. 🥱🥱

When we breath deeply our lungs fill up with air, expanding our diaphragm, thus pressing on the vagus nerve. This activation is what ends up calming us down and taking our bodies out of the stress state (sympathetic nervous system or fight, flight and freeze mode). 😭😭😤😤

Though deep breathing is one well known method of activating the vagus nerve, there are many more!

I love that these practices cost nothing, are medication-free and just take knowledge and a little bit of practice!

The video below explains other methods of vagus nerve stimulation that are also very quick and effective!

Try a few for yourself and drop me a comment below if any end up working for you!! Good luck!👍👍👍

Vagus nerve massage is a great way to increase vagal tone through direct manual stimulation for stress and anxiety relief anytime you need it.Note: this cont...

07/10/2022

Love this❤️

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