Move Nourish Flow (2026)

07/09/2022

SEED CYCLING: why I don’t recommend this practice to my nutrition clients

Seed cycling is based upon the idea that consuming certain seeds during the follicular or luteal phase of a woman’s cycle. People often say that these seeds provide a high amount of key nutrients for producing or regulating production of estrogen and progesterone. BUT…although the seeds may have high amounts of those nutrients, they are not easily absorbed and utilized by the body.

So instead of eating a ton of seeds each day that are probably doing more harm than good for your hormones (and gut 🥴), choose foods that are actually nutrient dense and bio-available.

Keep swiping 👉👉 to see the foods I recommend my clients eat instead of seeds to support hormonal balance ✨

Have you ever tried seed cycling? I’m curious what your experience was like, please share below in the comments so we can learn from each other 😊

‼️Each body is different and it’s important to keep an open mind while also maintaining objectivity to how your body is responding to certain methods. For my body, seeds and nuts make me bloated and didn’t have any beneficial effect on my menstrual cycle.

30/07/2022

I struggled with constipation for YEARS.

If you know…you know…constantly feeling bloated, full, like your stomach is hard as rocks, and each morning waking up praying and wishing for even the smallest bowel movement. Then, resorting to stool softeners, prunes, anything that may provide some temporary relief.

But the constipation would always come back for me…until, I decided to get to the bottom of my gut health issues through:

+ testing
+ a holistic gut healing process
+ addressing my high stress lifestyle
+ rewiring emotional and behavioral patterns

Having a bowel movement every day is more than just how much water you’re drinking or how much fiber you’re eating. Your body’s ability to properly digest food, absorb nutrients, and eliminate waste is an indication of your overall health

+ how and what you eat
+ how you move
+ how you think & process information
+ how you perceive your environment

This gut issue is very close and dear to my heart because I understand the struggle and have seen so many clients struggling with constipation too.

If you’re reading this and thinking “sh*t that’s me”…let’s do something about it! It’ll be a process and you’ll be forced to look at every aspect of your life to heal, but at the other end of the tunnel is a healthier & happier you.

Click the link in my bio to schedule a complimentary call today to learn more about my gut healing and hormone balancing programs

22/07/2022

This is why it’s so important to keep an open mind with nutrition & your health. As you can see, everything is much more nuanced than we initially think.

Just in the last year, my perspective has changed a lot. I’m constantly listening to my body, experimenting with different approaches, and observing what’s happening with my clients.

I stopped paying attention to fads and trends in the health space, and instead, started looking at each body individually.

So question everything…
+ why are you putting raw spinach in your smoothies ever day?
+ why are you avoiding dairy like the plague? are the dairy free alternatives nourishing or harming your body?
+ should you eat low carb just because it seems to be working for a fitness influencer you follow?
+ what does *your* body need right now?

If you’re sick of trying different fad diets and nutrition trends without seeing any improvement in your gut health, metabolism and hormones, it’s time for you to try something completely different…

I work 1-on-1 with women to get to the root cause of their health concerns and use a completely personalized approach to remove the physical & mental/emotional barriers that prevent the body from returning to its optimal state.

A unique combination of:
+ personalized nutrition
+ gut health testing
+ mineral testing
+ pilates & body awareness training

Apply for any of my 1-on-1 nutrition coaching programs in the link in my bio ✨

18/07/2022

HOW you move your body matters more than just how often. The type of movement you choose will 100% impact your hormones and health.

I’ve learned the hard way, after years of pushing my body to the limit with CrossFit & HIIT, that not all forms of exercise are good for you.

Looking back now, I realize…while I was chasing weight loss, I was actually forcing my body into a chronically stressed state with elevated levels of cortisol and prolactin.

As a result, I lost my period, was bloated all the time, felt exhausted even after a good nights rest, stopped having regular bowel movements, and began showing signs of hypothyroidism and Hashimoto’s.

All clear signs of a stressed body.

The only bright side is that once I finally realized what I was doing, I discovered pilates…and I’ve never looked back. My pilates practice has completely healed my physical and mental state.

If you want to move your body in an intentional way that truly heals, I offer private pilates training in Nevada City/Grass Valley and can also do virtual mat training 1-on-1 over Zoom.

It’s a great complement to my hormone balancing program, which I’m still accepting some clients for!

Tap the link in my bio to learn more about all my offerings.

15/07/2022

It all starts with your diet ✨

11/07/2022

So many women are struggling to figure out what their true food sensitivities are.

“I just don’t know what to eat any more.”
“I’m afraid to eat anything now because I know I’m going to get super bloated every time.”
“I’m constantly stressed out because if I eat one thing wrong, I’ll need to run to the bathroom.”

Unfortunately, a lot of people turn to IgG food sensitivity tests that are frequently marketed as accurate and able to solve all your gut issues.

This post will walk you through:
+ why IgG food sensitivity tests are NOT accurate
+ how IgG food sensitivity tests can actually cause more harm than good
+ my preferred food sensitivity test and why it’s more accurate and reliable

But please also remember that food sensitivity tests are not the end all be all. Just eliminating foods will not solve all your gut issues!

To really get to the root cause of your gut issues or inflammation, you need to take a 100% personalized and holistic approach to healing. That’s what I offer to all my clients.

If you want to learn more about my nutrition coaching packages & offerings, click the link in my bio to apply and schedule a free complimentary call ✨

04/07/2022

Stop making dairy a scapegoat for poor digestion!

Focus on healing your gut so you can properly reintroduce high quality dairy into your diet.

And ditch the low-fat and non-dairy alternatives that are filled with ingredients which will actually increase inflammation in your body (vegetable & seed oils, refined sugars, chemicals/antibiotics, gums, etc.).

If you’re ready to discover a nutrient dense diet, heal your gut, and connect with your full potential…I’m still accepting a few 1-on-1 clients for the summer! Link in bio to apply ✨

06/05/2022

E A S Y & D E L I C I O U S
Air Fryer Chicken Thighs
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— preheat air fryer to 400 degrees F for at least 10 min
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— wash and pat dry bone-in & skin-on chicken thighs (Note: you can use boneless and skinless, but decrease the cooking time by 2 min each side)
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— season liberally with salt, paprika, chili powder, garlic powder and onion powder (FYI, cooking is more fun when you measure less 😉)
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— drizzle melted ghee or avocado oil to coat and mix to ensure seasoning is well distributed
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— once the air fryer is preheated, place thighs skin side up in the basket (don’t stack! you might need to cook 2 batches)
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— cook for 12 min then flip and cook for another 8 min
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— remove from air fryer and let chill for 5-10 min
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— slice & enjoy over a yummy greek salad or with a side of fresh herbs ✨
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08/03/2022

Swipe for why I believe honey 🍯🐝 is the best sweetener ➡️➡️➡️
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𝗗𝗶𝘀𝗰𝗹𝗮𝗶𝗺𝗲𝗿: Honey can still exacerbate blood sugar imbalances if you are not metabolically healthy! But once you heal those imbalances, raw & local honey is the way to go if you want a bit of sweetness if your life and these additional benefits 😋
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𝗦𝗼𝗺𝗲 𝗳𝘂𝗻 𝗳𝗮𝗰𝘁𝘀 𝗮𝗯𝗼𝘂𝘁 𝗵𝗼𝗻𝗲𝘆:
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🍯 Honey contains Nitric Oxide metabolites which are associated with improved oxygen and nutrient delivery to our muscles; therefore, supporting athletic performance and proper recovery.
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🍯 Nitric Oxide is involved in nerve-mediated relaxation of the digestive tract as well as immune cell function. It’s suspected that the NO content in honey is what gives it the anti-inflammatory properties and helps people heal their allergies.
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🍯 Nitric Oxide metabolites are more abundant in darker colored and raw honey. These metabolites are also damaged by heat and ultraviolet light so keep your honey stored in a cool, dark place!
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🍯 People like to demonize all sugar (a sugar is a sugar is a sugar)…however, studies have compared the effects of raw/natural honey vs. artificial “honey” (a combination of sucrose and fructose). People who consumed artificial “honey” saw worsening metabolic markers, but those who consumed raw/natural honey actually saw an improvement in blood lipids as well as vitamin c and glutathione reductase (key antioxidants!).
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𝗔𝗹𝘄𝗮𝘆𝘀 𝘁𝗿𝘆 𝘁𝗼 𝗳𝗶𝗻𝗱 𝗹𝗼𝗰𝗮𝗹 & 𝗿𝗮𝘄 𝗵𝗼𝗻𝗲𝘆, 𝗯𝘂𝘁 𝗶𝗳 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲 𝗺𝘆 𝗮𝗹𝗹 𝘁𝗶𝗺𝗲 𝗳𝗮𝘃𝗼𝗿𝗶𝘁𝗲 𝗵𝗼𝗻𝗲𝘆, 𝗰𝗵𝗲𝗰𝗸 𝗼𝘂𝘁:
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🐝 - the 100% virgin clover honey is probably my favorite of all time, it’s barely heated at all so retains all the beneficial pollens, bacteria, enzymes, minerals, and propolis. Their infused raw honey options are also amazing!
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20/02/2022

Why I choose goat dairy over cow dairy:
(➡️➡️ Swipe for my favorite goat dairy products)
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🐐Easier to digest with its lower lactose content
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🐐Less likely to produce a food allergy or sensitivity (aka your gut & immune system will be happy)
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🐐More medium chain triglycerides (MCTs) for your body to use as sustained energy
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🐐High in minerals like calcium, magnesium and potassium with complementary ratios so it’s easier for your body to absorb
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For many years I avoided dairy like the plague because it messed with my gut. Instead, I ate a lot of plant based dairy alternatives which were all processed and full of nut, seed and vegetable oils. Not so great of an alternative after all…
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I generally recommend avoiding all dairy during a gut healing protocol, but once the gut lining has been healed, always choose the real, whole food option over processed. The nutrients will be more bio available and there won’t be any unnecessary/harmful ingredients.
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I find goat dairy is the best of both worlds - nutrient dense, a real whole food and easy on the digestive system.
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Goat dairy is the G.O.A.T. 🐐 if you ask me (sorry…had to say it…😉😜)
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13/02/2022

💥SNACK REVIEW💥
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Is all processed food bad?
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It depends…
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Of course, you will always get the best nourishment from real, whole food, but sometimes you just want a bag of chips 🤷🏻‍♀️
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So I’m on a mission to find you the best options that you can enjoy on occasion with full peace of mind. Fair warning…I have pretty STRICT standards 🧐🤔
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👩🏻‍🏫I’ll grade each snack item on their INGREDIENTS and on their TASTE. May the best snack win 🥇
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Today’s review:
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💥Quinn Dark Chocolate’y Peanut Filled Pretzel Nuggets
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💥Lesser Evil “No Cheese” Cheesiness Power Curls
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💥Terra Green Plantain Chips with Sea Salt
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👇Comment below👇 what you would grade these snacks and what other brands/snacks you want me to try on the next review!
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27/01/2022

I’ve been tinkering with a smoothie recipe that won’t spike my blood sugar above 140 mg/dL and this…is the JACKPOT💰⚡️✨💥🤩
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✅ bio-available and easily digestible animal protein from goat whey
✅ carbohydrates from fruit to fuel up before or after a workout
✅ yummy fat from coconut cream
✅ nutrient-dense powders that decrease inflammation, stabilize blood sugar, detox the liver, and support digestion
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Swipe for the recipe on the next slide 👉👉👉
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Pro-tip: top with 🐝bee pollen🐝 for extra vitamins, minerals and antioxidants!
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Your body will thank you ☺️😋🙌
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Move Nourish Flow

07/09/2022

30/07/2022

22/07/2022

18/07/2022

15/07/2022

11/07/2022

04/07/2022

06/05/2022

08/03/2022

20/02/2022

13/02/2022

27/01/2022

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