Rise & Nourish

14/11/2025

Most people try to support hormones by focusing directly on hormones.

But your endocrine system doesn’t work in isolation - it responds to the overall rhythm and energy patterns you create.
When blood sugar rises and falls quickly and very sharply, cortisol steps in to keep things steady.
As cortisol shifts, thyroid conversion adjusts.
And as thyroid adjusts, reproductive hormones respond in turn.
Nothing here is “broken.”
Your body is simply adapting to the signals it receives.
This carousel outlines the foundations that make hormonal balance easier to maintain: steady meals, movement, muscle, consistent sleep, and a predictable daily rhythm.
Stability isn’t about perfect rules - it’s about giving your body the conditions it needs to do what it’s designed to do.

03/11/2025

What makes this work so special isn’t just the meals or the protocols - it’s the people.
Four women, all in different chapters of their journey, showing up for growth and nourishment together.
We meditated on the beach, shared stories, laughed over dinner - and I was reminded of why I do what I do.
Energy expands when it’s witnessed.
And I’m so proud and grateful for all the humans who make this journey worth every step. 🤍



Wellness, Self care, Community, Testimonials, Functional nutrition

31/10/2025

If you’ve been doing everything right - eating clean, training hard, tracking diligently - but your body still isn’t changing, it’s rarely about effort.
It’s about signals.
Your metabolism doesn’t just track calories - it interprets inputs.
When training is intense but recovery, sleep, or nutrition are off, your body reads that as stress, not progress.
And a body under stress holds on - it doesn’t adapt.
Progress happens when inputs align:
✅ Training that challenges, not depletes
✅ Meals built with protein, fiber, and healthy fats to keep blood sugar stable and eaten at the right times
✅ Sleep that allows hormones to reset
✅ Recovery that matches your output
✅ Stress that’s managed, not ignored
When your body feels regulated - not overworked or under-fed - it responds. Regulate first. Then push harder. That’s where real change happens. ✨

Calorie deficit, fat loss, stress and metabolism, cortisol, weight retention, mind body connection, nutrition, functional nutrition

24/10/2025

A warm, steadying tray dinner: Spanish Sofrito Stuffed Bell Peppers.

You’ll need: 4 large bell peppers, olive oil, 1 cup finely chopped red onion, 2 cups finely chopped mushrooms, 1 can black beans (rinsed), 1½-2 cups cooked quinoa, 1¼ cups The Mother Mix (Spanish Sofrito), 2 tsp smoked paprika, salt/pepper, splash of water/broth, ~some shredded cheese, parsley/cilantro.
Roast peppers: Halve → de seed → oil → 400°F (200°C) for 10–12 min.
Filling: Sauté onion in 1 tbsp oil (3–4 min). Add mushrooms (5–6 min). Stir in Mother Mix, beans, quinoa, paprika, salt/pepper. Splash water/broth if thick. Cook 5 min to meld.
Assemble: Spoon filling into peppers. a little extra Mother Mix on top → sprinkle cheese.
Bake: 400°F for 18-20 minutes until melted and golden.
Finish: Rest a few minutes. Top with parsley/cilantro.
Serve with: simple greens, lemony yogurt, or eat as is.

Save this for weeknights and next-day lunches.



Weeknight dinner, easy recipes, bell pepper recipes, stuffed bell peppers, nutritious recipes

18/10/2025

5 “Healthy” Foods That Might Be Sneakily Affecting Your Digestion

Sometimes what looks healthy on paper doesn’t always feel the same in your body 👇
1️⃣ Low-Fat Flavored Yogurts - These can include gums or sweeteners that don’t agree with everyone. Try plain yogurt and add fruit or honey if you prefer a touch of sweetness.
2️⃣ Sugary “Health” Drinks - Smoothies, kombucha, or vitamin waters can have more sugar than expected. Choosing options with less sugar can help keep your gut and energy more balanced.
3️⃣ Packaged Protein Bars - Some contain ingredients like sugar alcohols or certain oils that might feel heavy for some people. Reading labels helps you find ones that work best for you.
4️⃣ “Gluten-Free” Desserts - Being gluten-free doesn’t always mean they’re lighter on digestion. These treats often use refined starches or gums that can vary in how they feel for different people.
5️⃣ Plant Milks with Additives - Many are made with emulsifiers or gums to improve texture, which can bother sensitive guts. If that’s you, try simpler versions with just a few ingredients.

✨ Everyone’s gut is different - notice what helps you feel your best and adjust from there.

Bloating, Gut Health, Digestive Health, Healthy Foods, Stomach Issues, Nutrition

14/10/2025

Your body isn’t a formula - it’s feedback.
That’s why my coaching process isn’t about rules or restrictions.
It’s about Discovering what’s going on beneath the surface, Balancing your rhythms, Nourishing your body with what it truly needs, and Evolving with it over time.
Because health isn’t one-size-fits-all - it’s one-you-at-a-time.
✨ Discover | Balance | Nourish | Evolve ✨

If you’re ready for an approach that blends science, intuition, mindset, and sustainability - DM me or block a discovery call through the link in my bio.

09/10/2025

A good nutritionist and coach doesn’t just give you a plan - they walk with you through the process.

Assessment → steady routines → targeted nutrition and beyond → review.

Ask about credentials and experience, yes - but also how they’ll pace your change.

What does progress look like beyond the scale? Energy windows. Digestion. Hormones. Mood. Sleep.
Ask how they’ll adjust as your body and life evolve - because real health isn’t one-dimensional.

Green flags: clear scope, realistic goals, accountability, personalization, mindset shifts and adjustments that fit your real life.

Red flags: guarantees, fear tactics, or the same plan for everyone.

Coaching done right isn’t about control - it’s about partnership, process, and progress that actually lasts. 🤍
If you’re ready for an approach that blends science, mindset, and sustainability - DM me or block a discovery call through the link in my bio.
Limited slots left for this month.



Nutritionist Q&A, Health Coach, Nutrition Tips, Wellness Journey, Meal Plan, Weight Loss, Healthy Habits, Customized Nutrition, Nutrition Facts,how to choose a nutritionist, finding a nutritionist, nutrition consultation, Nutritionist questions

06/10/2025

Back in the day I used to think travel meant “start over when you get back.”
Now I see it as a rhythm reset. An opportunity to practice my lifestyle values.
Markets, local food, slower mornings - that is health.
Vacation doesn’t pull you off track when you’re listening to your body.

Mindful eating travel France, healthy French eating tips, portion control, eating healthy on vacation, nutrition tips for France travel, French food culture wellness, balancing food and health, local French market food

03/09/2025

07/08/2025

You ever eat something and just know it’s not about the food?

Like, you’re not even hungry. You just need a break. Or something to do. Or something to feel better for a second.

I do it too.

It’s not about being “bad” or “undisciplined.” It’s usually just called - being human. Tired, stressed, overstimulated, bored - fill in the blank.

This isn’t a “don’t eat it” post.
It’s more like, notice it.
That’s it. Just notice.

Because when you do, you actually get to choose what might help.

Sometimes it’s food.
Sometimes it’s stepping outside.
Or moving your body.
Or speaking to someone who gets it.

Whatever it is, you’re allowed to need something.



( Rise & nourish, emotional eating, nervous snacking, food and feelings, mind-body check-in, grounded choices, gentle reminders, self-regulation, somatic cues, awareness over shame, health without rules )