Perfectly Portioned Wellness

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Perfectly Portioned Wellness

Perfectly Portioned Wellness provides comprehensive care for perimenopause and menopause. We offer a variety of wellness packages and options for add-ons.

Perfectly Portioned Wellness is an Atlanta-based nutrition company that is owned and operated by registered and licensed dietitians, Jessica Todd and Margot Witteveen, with over 10 years of experience. Our team practices evidence-based science and will work with you to create a customized nutrition plan. We combine the science of nutrition but also acknowledge that stress, sleep, and emotional wellbeing contribute to our health. Using expert strategies, we can help you overcome health challenges by integrating these changes into your life. We are also like you – we know what it is like to get “off track” and to not feel our best. Check out our dynamic team who is here to provide you with professional guidance and support.

14/06/2022

We’ll say it again, the landscape of women’s hormones is not adequately addressed or understood. 🤔 Many of you feel ignored and dismissed when it comes to balancing hormones. Fortunately, at PPW we speak the language of hormones. And we got you! 💪 💫 We address the root-cause of issues. 🤓 Drop us a line below on times you have felt ignored or dismissed. We are listening and support you. ❤️

10/06/2022

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03/06/2022

We can get caught up in trying to do all the wellness things “right”. Let’s not make wellness one more thing on your to-do list.⁠
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Wellness is on a spectrum and some days are better than others. Give yourself a pat on the back and know you are doing just fine. Happy Friday PPW family!

31/05/2022

One of the best ways to reduce stress on your body is by Eating Enough Consistently🥗⁠
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Stress management isn’t just about meditation, journaling, or breathwork it also includes the right nourishment. When we don’t eat enough our bodies will release cortisol which in turn releases sugar, so your body has energy. But this is not a sustainable solution and will get you in hormonal trouble.⁠
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We talk about this regularly with our clients. We all want , am I right? However, we can’t get there if we don’t provide adequate sustained energy to our bodies.⁠
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Inconsistent eating = hormonal imbalance⁠
Constant sustained eating = hormonal balance⁠
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We focus on the Basic 4 Method (B4M) here at PPW. The B4M focuses on protein, healthy fats, fiber, and slow carbs. We teach this to all our clients and in our FPH program. This is truly foundational and learning to nourish yourself is one the biggest steps you can take toward hormone balance.

27/05/2022

We need estrogen but in the right amount and ratio. Signs of estrogen dominance are:⁠
📍PMS⁠
📍Mood Swings⁠
📍Hair Loss⁠
📍Hormonal Headaches⁠
📍Heavy, painful periods⁠
📍Skin issues⁠
📍Breast Tenderness⁠
📍Inability to lose weight or maintain weight loss⁠
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How can we focus on rebalance?⁠
1. Let’s test, don’t guess.⁠
2. Balance blood sugars⁠
3. Relax the nervous system and reduce cortisol⁠
4. Focus on sleep⁠
5. Practice smart movement⁠
6. Targeted supplements (DIM, dandelion, and milk thistle teas)⁠
7. Focus on digestion (regular p**ps) and liver support⁠
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**For those of you who don’t p**p regularly, you may be holding onto estrogen. This is one of our⁠ body's ways of detoxing estrogen.**⁠
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26/05/2022

HAPPY HORMONES! ⁠
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At PPW, we use comprehensive Dutch hormone testing. It provides the most extensive profile of adrenal and s*x hormones. ⁠
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Here are just SOME of the benefits:⁠
😊 Personalized Recommendations⁠
😊 Better understanding of how your hormones work⁠
😊 Increased energy⁠
😊 Increased libido⁠
😊 Ability to lose weight and keep weight off

23/05/2022

One more time for the people in the back! Painful periods and PMS are NOT our birthright.⁠
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Let's stop “normalizing” painful me**es, PMS, and hormonal imbalances. So many of our clients have resigned that this is their life. We hold space for you to discuss your frustrations and will listen to your story. ⁠
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At PPW, we got you! 💚

20/05/2022

What are bitters? Glad you asked!⁠ Bitters are when food taste ... well.. bitter! ⁠Part of supporting your hormones is balancing your blood sugar and providing liver support⁠ though bitters.⁠
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They include:⁠
📌 ACV -- Add to water before your meals⁠
📌Cranberries -- Try them in a trail mix or frozen to smoothies (unsweetened of course!)⁠
📌Arugula -- Mix them into salads or make pesto⁠
📌Fennel Seeds -- Snack on a few before meals⁠
📌Milk Thistle -- Can have as a tea⁠
📌Dandelion Greens (or teas) -- Stir fry or have as a tea⁠
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We tend to avoid bitters due to their flavor. Try to include them regularly into your diet.⁠
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Bitters....⁠
📌Balance blood sugar⁠
📌Support digestive enzyme production⁠
📌Support gallbladder⁠
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Any of these will help you with ⁠
Drop us a line below! How do you incorporate bitters?

18/05/2022

When assessing hormones, we look at the following:⁠
✅ Cycle data⁠
✅ Keep track of your flow⁠
✅ Labs⁠
✅ Dutch hormone testing or general labs⁠
✅ Signs/symptoms⁠
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The most important is YOUR story. We give you space to share your journey.

17/05/2022

Along with hormone support, you must make sure your body is primed for fat loss.⁠
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Ask yourself the following:⁠
❓I am getting between 90-100 gm of protein per day⁠
❓Are my cycles regular for me?⁠
❓Am I avoiding “diet culture”?⁠
❓Do I feel good after a hard workout?⁠
❓Do I need caffeine all day?⁠
❓Do I have stable energy throughout the day?⁠
❓Am I sleeping 7-8 hours/night?⁠
❓Have I been under-eating and over-exercising?⁠
❓Have I had high stress > 3 months?

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