Landis Nutrition and Functional Medicine

08/12/2026

Trying to conceive, wired but tired, or crashing every afternoon? Different symptoms, different root causes.

🤰 Fertility: eggs, leafy greens, berries, pumpkin seeds, salmon, avocado
⚡ Wired but tired: swiss chard, walnuts, fermented foods, sweet potatoes, herbs, kiwi
📉 3pm crash: lean protein, Greek yogurt, apple with nut butter, quinoa, cucumber, almonds

Your body is always telling you something. Ready to find your root cause?
🔗 Link in bio to book a consult.

08/11/2026

08/10/2026

Greek yogurt is one of the easiest ways to support your gut, your blood sugar, and your hormones all at once. 🥣

The protein keeps you full and helps stabilize blood sugar, the probiotics support a healthy gut, and the calcium plays a role in bone strength, especially important through hormonal shifts like perimenopause and menopause.

➡️ Swipe for the full breakdown plus a parfait recipe that makes it feel like a treat.

If gut health, blood sugar, or bone health feel like ongoing question marks for you, that's worth exploring.
🔗 Link in bio to book a consult.

08/07/2026

Just a few reminders your body deserves to hear ‼️

Nutrition isn't about fear, restriction, or shortcuts, it's about giving your body consistent, real support.

Save this for the next time you need the reminder.
🔗 Link in bio to book a consult.

08/05/2026

If you feel puffy no matter what you eat, these foods support inflammation and fluid balance so your body can clear what it doesn't need. Fresh and easy to find all summer long! ⬇️

🌿 Arugula: Supports liver detoxification pathways that help your body process excess hormones and inflammation.
🌱 Parsley: Acts as a natural diuretic that may help reduce water retention and support circulation.
🍍 Pineapple: Contains bromelain, an enzyme that supports digestion and helps calm inflammatory swelling.
🥬 Fennel: Traditionally used to support digestion, reduce bloating, and ease fluid retention.
💚 Celery: Provides potassium and hydration support, which may help regulate excess water retention.
🍵 Green tea: Rich in antioxidants that support circulation and help reduce oxidative stress linked to puffiness.
🥒 Cucumber: High water content and antioxidants help flush excess sodium and support gentle fluid balance.
💛 Ginger: Supports circulation and digestion, and may help calm the inflammatory response tied to swelling.

Puffiness that shows up daily isn't something to just live with. It's often a sign that inflammation, hormones, or fluid regulation need a closer look.
If that's you, book a consult and let's find your root cause. Link in bio. 🔗

08/03/2026

Chocolate cravings. Blood sugar crashes. Achy joints. Your body isn't being dramatic, it's talking. ⬇️

🥑 One food, working on all three fronts:

- Magnesium for mood and hormone balance
- Fiber and fat to keep blood sugar steady, no crash
- Healthy fats to help lower inflammation and joint pain

Not a trend, just consistent, well supported nutrition.

➡️ Swipe for the full breakdown plus a recipe that puts it all to work. If these symptoms feel familiar, that's worth looking into.
🔗 Link in bio to book a consult.consult.

07/31/2026

Under-eating doesn't always look like restriction, and it rarely shows up on the scale. These are the patterns I look for with clients, and carbohydrates are often the missing piece.

If this feels familiar, let's find your root cause. 🔗 in bio

07/29/2026

How to increase your fiber intake without the bloating 🥒 ⬇️

Fiber supports gut health, hormones, and blood sugar, but ramping up too fast can backfire. Here's how to do it right:

1️⃣ Go slow. Increase fiber gradually over several weeks, not days. Your gut microbiome needs time to adapt.

2️⃣ Hydrate accordingly. Fiber needs water to move through your system. More fiber without more fluids is a recipe for bloating and constipation.

3️⃣ Balance soluble and insoluble. Soluble fiber (oats, flax, beans) feeds your microbiome and slows digestion; insoluble fiber (veggie skins, whole grains) adds bulk. Most people need both, in the right ratio for their gut.

4️⃣ Watch your FODMAP load. Some high-fiber foods (garlic, onions, legumes, apples) are also high FODMAP and can trigger bloating in a sensitive gut, especially if IBS is already at play.

5️⃣ Support digestion, not just intake. Chewing thoroughly, eating slowly, and pairing fiber with adequate protein and fat all help your gut process it well.

6️⃣ Spread it throughout the day. A big fiber load in one sitting is harder on digestion than smaller amounts spaced across meals and snacks.

7️⃣ Move your body. Gentle movement like walking after meals supports motility and can ease the bloating that comes with a higher fiber intake.

8️⃣ Listen to your gut. Ongoing bloating isn't something to push through. It's often a sign your gut needs a personalized approach, not just more fiber.

Struggling with bloating no matter what you try? That's exactly what functional testing is for. Book a consult and let's find your root cause. 🔗 in bio