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Mindful Health, Rosemount, MN (2025)

11/09/2025

Carbohydrates are not the enemy in menopause. 🙂 However, your hormones are influenced by how you consume them throughout the day. When your blood sugar spikes too quickly, your body compensates first with insulin and then often with cortisol. Over time, this back-and-forth can create tension that your system must work hard to manage.

Here’s how to eat carbohydrates in a way that supports steadier energy, better mood regulation, and less hormonal chaos 👇

1️⃣ Pair them with grounding nutrients.
Instead of consuming carbohydrates on their own, combine them with protein and fat. This helps them move through your system more slowly. For example, a slice of sourdough bread topped with eggs and avocado affects your body differently than a slice with jam. The combination changes how your body processes the food, impacting how full you feel, how soon you experience a crash, and how your insulin reacts.

2️⃣ Time them according to your nervous system needs.
Your body handles carbohydrates best when it is not under stress. If your morning is frantic, wait until you’ve eaten something stabilizing before reaching for a muffin or fruit. In the late afternoon, when cortisol levels dip and you might instinctively reach for sugar, pay attention. You may need more balanced carbohydrates at lunch or earlier in the day to avoid that 4 p.m. crash.

3️⃣ Focus on texture and satisfaction, not just macros.
Carbohydrates that feel comforting can be just as important as those that meet nutritional standards. For instance, a roasted sweet potato with ghee and sea salt may benefit your nervous system more than a low-carb snack bar. When your body feels soothed and nourished, your hormones often respond positively.

4️⃣ Make room for them in the evening.
Consuming quality carbohydrates at dinner, like roasted root vegetables, rice cooked in broth, or lentils, can support melatonin production and help you sleep more soundly. This is especially important if you experience anxiety or restlessness at night; such nourishment signals your system that it’s okay to relax.

Carbohydrates do not work against your hormones when they are part of a balanced and thoughtful approach. The key is not restriction, but attunement -- understanding when your body genuinely benefits from them and what additional foods can help create a more gentle experience. 💚

✨ Knowledge is power when it comes to your hormones. Watch my Perimenopause & Menopause Made Simple Masterclass today and start feeling more confident in your body.
👉 https://www.mindfulhealthwithlori.com/masterclass

11/08/2025

💁♀️ Your kidneys are constantly working in the background, filtering about 50 gallons of blood a day -- roughly the full volume of your blood every half hour, according to the National Kidney Foundation. But subtle signs, like fluid retention, fatigue, and mental fog, can sometimes signal that these quiet organs could use some support.

Here are three ways to care for them through simple, everyday choices:

1. Drink water with attention, not pressure. 💧
Kidneys depend on fluid to clear waste efficiently, but there’s a difference between staying hydrated and pushing past your body’s natural rhythm. If your urine is a pale straw color, that’s usually a good indicator that your fluid intake is on track. For some people, that’s six glasses. For others, more or less, depending on weather, movement, and metabolic needs. The goal isn’t to hit a magic number, but to stay tuned in.

2. Let your meals lighten the load. 🍽️
Kidney-friendly eating doesn’t require a restrictive overhaul. What helps most is building meals that ease inflammation and reduce metabolic strain. Think more of the foods that support your system over time -- berries tossed into breakfast, a handful of greens with lunch, roasted vegetables paired with fish at dinner. Less packaged sodium, fewer processed meats, and a gentler approach to protein overall can give your kidneys the room they need to function well.

3. Keep your body in motion—even gently. 🚶♀️➡️
Movement supports the organs by regulating blood sugar, balancing pressure, and keeping circulation strong. A walk after a meal, stretching while your tea steeps, dancing while the oven preheats -- small moments of motion add up. And they help move more than just your muscles.

Your kidneys aren’t loud. They won’t send sharp signals like a sore back or a pulled muscle. But when they’re supported, there’s often a soft shift -- less puffiness in the face, more clarity in the head, a steadier kind of energy. 🙂

✨ Knowledge is power when it comes to your hormones. Watch my Perimenopause & Menopause Made Simple Masterclass today and start feeling more confident in your body.
👉 https://www.mindfulhealthwithlori.com/masterclass

11/07/2025

When my thoughts are racing and my shoulders feel tense for no apparent reason, or when I just can’t seem to shake off that wired yet worn-out feeling, I’ve found it really helpful to begin with my breath. 😶🌫️ It’s something I can connect with, even when I don’t have the words to express what I’m feeling.

These are three approaches I come back to when I need to create a small shift 👇

☑️ A square rhythm to steady the edges
Inhale to a quiet count of four. Pause. Exhale for the same length. Pause again. The structure isn’t rigid, it’s more of a frame that holds attention. After a minute or so, I often notice my jaw isn’t clenched anymore. My gaze softens. There’s space again between thoughts.

☑️ A double inhale, then a full release
I take one deep inhale through my nose, then add a short second sip of air at the top. Then I exhale slowly, letting it spill out through my mouth. This one works best when I’m holding tension without realizing it. Something about that second inhale seems to catch the tightness. The long exhale does the rest.

☑️ A longer out-breath to meet what feels stuck
I inhale gently to a count of four, hold for seven, then exhale over eight counts. If I do two or three rounds without trying to perfect it, I usually notice my thoughts slowing. It helps when I’m trying to wind down, but my body hasn’t gotten the message yet.

I use them like small anchors. Sometimes I do just one round while waiting for the oven to heat up. Other times, I sit with them longer, especially when my mind feels scattered and I want something steady to return to. 😊

The breath is always there, but sometimes it takes a rhythm like this to remind the rest of me that it’s safe to land.

✨ You don’t need another complicated plan. You need simple tools that fit your real life. I help women reduce stress, boost energy, and feel good in their own skin again. Ready to take the first step?
👉 www.mindfulhealthwithlori.com/healthcoach

11/06/2025

🙂 Cortisol isn’t the enemy; it’s the hormone that helps you wake up, focus, and navigate the world with energy and structure. However, when its rhythm is disrupted, whether it spikes too high or doesn’t rise at all, you can feel it. Common signs include lingering fatigue despite coffee intake, anxiety without a clear trigger, and a sense of being unsettled or unanchored, even after a full night of sleep.

👉 One way I quietly support this rhythm is by stepping outside first thing in the morning -- barefoot if the weather and ground permit. In Minnesota, I’m very limited in the winter!

Here’s what this looks like in practice:

1️⃣ One minute outside before screens or caffeine:
Sometimes I bring my mug of warm lemon water or green tea; sometimes, I’m still in my pajamas. I step onto varying surfaces -- concrete, grass, dirt. It's simply about my feet touching the ground, my breath softening, and my brain slowly orienting to the day.

2️⃣ Letting light hit the back of my eyes:
I’m not trying to check a box. Instead, I face the sky and allow natural light to signal to my brain that it’s daytime. This light exposure helps anchor the cortisol pulse that should be rising in the morning, and it sets the internal clock for melatonin release later that night.

3️⃣ Noticing what the air feels like:
Whether it’s cool or humid, still or breezy, there’s something regulating about just noticing the sensations before taking in any information. This gives my body a moment to settle before it starts processing everything else.

4️⃣ Leaving the phone inside:
Even for just five minutes, I resist the temptation to check my phone while I stand outside. This absence of stimulation is important for the reset; it gives my nervous system space to ease into alertness without experiencing a spike in anxiety.

A few minutes of grounding may not completely resolve fatigue, but it does remind my body where it is, and sometimes, that small orientation can significantly shift how the rest of my day unfolds. 💚

✨ Knowledge is power when it comes to your hormones. Watch my Perimenopause & Menopause Made Simple Masterclass today and start feeling more confident in your body.
👉 https://www.mindfulhealthwithlori.com/masterclass

11/05/2025

You walk into a cozy, quiet room bathed in soft light. 😳 There’s no rush or noise, and it looks like the perfect spot to unwind. Yet, you might notice that your body doesn’t quite agree with the peaceful vibe. Your jaw feels tight, your breath is a little shallow, and your shoulders are still tense.

It can be a bit puzzling when your surroundings scream safety, but your body doesn’t quite get the message. ❤️ You're definitely not alone in feeling this.

Often, it has less to do with the space you’re in and more to do with what your nervous system has learned to expect.

✅ The alertness doesn’t always turn off when the stress does.
After periods of high output, change, or chronic overwhelm, the body can stay in a kind of readiness. Even if the task is done or the threat has passed, the system may still be scanning. Not because anything’s wrong, but because it hasn’t yet registered that it’s safe enough to slow down.

✅ Hypervigilance can be quiet, but persistent.
You might not feel panicked, but there’s a subtle grip. Maybe it shows up as tightness in your chest while cooking dinner, or the need to check your phone even when nothing urgent is happening. It’s a loop that’s easy to fall into when your system hasn’t been given steady cues to soften.

✅ The return to rest isn’t about pushing through -- it’s about creating conditions for safety.
The body doesn’t relax on command. It begins to exhale when it senses it can. Sometimes that starts with a slower breath while standing at the sink. A stretch before sitting down to work. A few moments of stillness after a long day.

These are small, quiet ways of letting the system know: nothing’s being asked of you right now.

💁♀️ If your body doesn’t respond right away, that’s okay. Some patterns were built for protection. They ease over time, not all at once.

✨ You don’t need another complicated plan. You need simple tools that fit your real life. I help women reduce stress, boost energy, and feel good in their own skin again. Ready to take the first step?
👉 www.mindfulhealthwithlori.com/healthcoach

11/04/2025

🙂 This isn’t a rigid meal plan. There's no lengthy Sunday prep marathons involved -- just a gentle rhythm for the week designed to give your body a break from overwhelming factors, like blood sugar swings and low-grade inflammation that can accumulate quietly over time.

💁♀️ Each night offers a structure you can rely on, even if you don’t feel up to cooking from scratch. Every meal emphasizes stabilizing ingredients that won’t cause spikes or crashes, allowing you to adjust based on what you already have on hand.

✔️ Monday: Roasted salmon, soft zucchini, and lemony quinoa
The oven does most of the work for you. Toss the salmon with olive oil and herbs, letting it crisp while cooking zucchini in a pan with garlic and a splash of broth. Meanwhile, quinoa simmers in the background, finishing with lemon zest and a drizzle of tahini if you have it.

✔️ Tuesday: Turkey lettuce wraps with avocado and sautéed veggies
Cook ground turkey in a hot skillet with ginger, garlic, and coconut aminos. Serve in butter lettuce leaves with avocado slices, shredded carrots, and any crunchy toppings you prefer. It’s fast, filling, and surprisingly satisfying.

✔️ Wednesday: Warm lentil bowl with roasted sweet potatoes and arugula
Cook lentils with onion and a bay leaf. Roast cubed sweet potatoes with olive oil and sea salt until they caramelize on the edges. Spoon the lentils over a bed of arugula and top with a dollop of sauerkraut or chopped walnuts for added texture and gut support.

✔️ Thursday: Chicken thighs, crispy broccoli, and herbed rice
If possible, use bone-in thighs and roast them with rosemary and garlic. Toss broccoli with avocado oil until it is blistered and golden. Enhance rice cooked in broth with a spoonful of ghee or olive oil for extra flavor.

✔️ Friday: Simple veggie soup with a side of almond flour flatbread or seed crackers
Simmer onion, celery, garlic, carrots, and any greens you have in the fridge with bone broth or vegetable stock. You can blend half for thickness or leave it brothy. Pair it with something crunchy to dip or layer with hummus.

This approach is about nourishing yourself in a way that reduces inflammation without adding pressure. These meals support your hormones, energy, and digestion, without demanding more than you can give. 💚

✨ Knowledge is power when it comes to your hormones. Watch my Perimenopause & Menopause Made Simple Masterclass today and start feeling more confident in your body.
👉 https://www.mindfulhealthwithlori.com/masterclass

11/03/2025

Dragging through the morning in midlife might seem like a caffeine problem, a sleep issue, or just a busy schedule catching up with you. But often, it’s something quieter, like how your body’s been asked to run without fuel. 🙂

Here’s how skipping your first meal can quietly affect your energy, focus, and rhythm, and what to consider instead. 👇

1. Morning depletion is real. ☀️
By the time you wake up, your system has already burned through its overnight stores of accessible energy. When there’s nothing incoming, your body taps into reserves in ways that often feel like sluggish thinking, irritability, or that specific kind of tired that coffee doesn’t fix.

2. Blood sugar takes the hit later.🩸
Missing that first meal doesn’t mean your body just powers through. It means your blood sugar is more likely to spike after lunch or crash mid-afternoon, creating a cycle of craving, reactivity, and uneven focus that’s hard to stabilize once it starts.

3. The consequences don’t show up right away. ❌
It might feel manageable in the moment, but the ripple effects build. Evening fatigue that turns into wired exhaustion. Sleep that’s less restorative. A body that doesn’t quite trust food will arrive when it’s needed.

4. A supportive breakfast doesn’t have to be elaborate. 🍽️
It could be a soft-boiled egg with sourdough and olive oil. A warm bowl of oats with chia, cinnamon, and something creamy. The point is nourishment that’s steadying.

5. The goal is consistency that feels doable. 🔁
Especially if mornings feel rushed or unpredictable, having one or two go-to meals you can prep half-asleep makes a difference.

Choosing to eat in the morning isn’t just about metabolism or nutrition theory. It’s a way of saying, early in the day, that your energy matters, and that your body doesn’t have to earn its care by running on empty. 💚

✨ Knowledge is power when it comes to your hormones. Watch my Perimenopause & Menopause Made Simple Masterclass today and start feeling more confident in your body.
👉 https://www.mindfulhealthwithlori.com/masterclass

11/02/2025

Adaptogens are herbs and natural compounds that can help the body adapt to stress more efficiently. They don’t override your feelings or numb your nervous system. 🙂

Instead, they offer subtle support where your energy, focus, or recovery feels strained.
Here are five widely used adaptogens and what they may offer—when used with care, consistency, and attention to your body’s signals. ❤️

1️⃣ Ashwagandha
Often used in the evening or after mentally demanding days. Some describe a gentle softening in the background hum of stress. It can support sleep and help regulate the body’s cortisol rhythm over time. Many start with a low dose in tea or capsule form and adjust based on how they feel.

2️⃣ Rhodiola Rosea
Known for its potential to enhance stamina and focus during long workdays or emotional fatigue. Best taken earlier in the day. It’s often chosen by those who feel depleted but still need to show up, especially when motivation feels hard to reach.

3️⃣ Holy Basil (Tulsi)
A warming herb with a scent that feels familiar the moment the leaves steep. Many use it during seasonal transitions, times of grief, or long recovery periods. Sipping Tulsi tea in the afternoon can feel grounding when the day gets pulled in too many directions.

4️⃣ Lion’s Mane
A functional mushroom that’s less about energy and more about clarity. Some use it to support cognitive resilience, especially during mentally scattered seasons. It can be taken in tincture or powder form, stirred into coffee or broth.

5️⃣ Reishi
More slow-building than immediate. Often described as emotionally buffering -- helpful when overstimulation turns to irritability or when your system feels frayed by too much incoming noise. Many integrate it into nighttime rituals or weekend resets.

Each of these works differently depending on your constitution, timing, and the state of your nervous system. There’s no need to rush into all five. Often, the most support comes from learning how even one of them interacts with your current state, and giving it room to integrate.

✨ You don’t need another complicated plan. You need simple tools that fit your real life. I help women reduce stress, boost energy, and feel good in their own skin again. Ready to take the first step?
👉 www.mindfulhealthwithlori.com/healthcoach

11/01/2025

Melatonin isn’t just a sleep hormone; it’s a regulator of your body’s rhythms. It reacts to factors like light, food timing, stress signals, and various subtle cues in your environment. When melatonin production is disrupted, getting to sleep becomes more difficult, and even a full night of sleep may not leave you feeling refreshed.

💁♀️ If you’ve been having trouble winding down, waking up at 3 a.m. regularly, or feeling groggy despite a full night’s sleep, consider these gentle adjustments to support your body’s natural melatonin production without adding anything to your medicine cabinet:

1. Start your mornings with natural light. ☀️
Step outside within an hour of waking up. Even on cloudy days, exposure to natural light informs your brain that it's daytime, helping to regulate when you feel ready for sleep later. Staying indoors all day can disrupt melatonin production.

2. Reduce noise as well as light. 🔈
Melatonin levels increase when your body senses a reduction in stimulation. This means creating a calming environment in the hour before bed. Opt for warm lamps instead of harsh overhead lights, lower the volume of sounds around you, and avoid having the TV on just for background noise. Your environment should reflect the tranquility your nervous system craves.

3. Let your last meal provide closure. 🍽️
Late-night snacking, especially when done mindlessly or emotionally, can confuse your body. It keeps your digestive system active and may delay the release of melatonin. Aim to have your final meal or snack at least a couple of hours before bed to allow your body to prepare for rest without additional tasks.

4. Manage your blood sugar during the day. 🍭
Significant spikes and crashes in blood sugar can disrupt melatonin's rhythm. If you often skip meals or rely on caffeine and carbohydrates to get through the day, it might put your body in a stressed state by night. Focus on consistent, grounding meals, particularly those high in protein and healthy fats, to help stabilize your energy.

5. Give your mind a place to settle.✌️
Mental overload doesn’t cease just because you turn off the lights. Engage in a slow evening walk, journal in bed, or simply articulate what's on your mind to help your body transition to rest. The goal isn’t to clear your thoughts entirely, but to create a sense of safety for rest.

✨ Knowledge is power when it comes to your hormones. Watch my Perimenopause & Menopause Made Simple Masterclass today and start feeling more confident in your body.
👉 https://www.mindfulhealthwithlori.com/masterclass

10/31/2025

It’s the middle of the day, and you’re stalled -- barely moving in traffic or stuck behind someone slowly counting coins at checkout. 🙂 Your jaw is clenched. Your shoulders are tight. Your mind is already trying to manage what’s next, and this pause feels like a delay you didn’t ask for.

It’s in these small, aggravating moments that your nervous system often signals the most. And while you can’t control the pace of the line or the gridlock ahead, you can shift how you meet the tension. ❤️

✅ Begin with your breath.
Inhale through your nose for four counts. Hold for another four. Then exhale slowly through your mouth for six. Repeat a few times. That longer exhale doesn’t change your circumstances, but it does begin to shift your internal pace, subtly reminding your system that the pressure isn’t coming from danger.

✅ Notice what you’re feeling.
Irritated, anxious, overstimulated -- whatever shows up, let it be there without trying to talk yourself out of it. Giving your emotions a name helps make room for them. It also keeps you from absorbing them as the full story.

✅ Check your body for tension.
Unclench your hands. Drop your shoulders. Relax your jaw. Most people carry low-grade tightness without realizing it. These small adjustments signal that your body is allowed to soften, even in places that don’t feel peaceful.

✅ Shift your focus to your senses.
Let your eyes land on something neutral or pleasant. Listen for a sound outside your own thoughts. Feel the texture of your clothing or the ground beneath you. These sensory check-ins help your awareness return to where you actually are, rather than staying lost in the backlog of mental tabs.

This kind of presence isn’t a grand act. It’s a quiet decision to tend to your nervous system while the world moves at its own pace. And the more often you do this in small moments, the more familiar it becomes to respond from steadiness instead of urgency. ☺️

✨ Imagine having simple tools that actually work for your busy life — to reduce stress, boost energy, and feel more like yourself again. That’s exactly what I help my clients with. Ready to see what’s possible for you?
👉 www.mindfulhealthwithlori.com/healthcoach.

10/31/2025

Much of your hormone regulation happens while you rest. During sleep, the liver helps break down and clear out hormone byproducts so your system can reset and prepare for the next day. 🙂

What you do in the hours before bed can influence how well that process unfolds. A few steady habits can give your body the environment it needs to function more efficiently. 💚

1) Lower the lights earlier in the evening.
Exposure to bright or blue-toned light at night can interfere with melatonin production, which your body needs for deep, consistent sleep. Turning off screens, dimming the lights, and creating a calm atmosphere before bed helps your system settle into its natural rhythm.

2) Keep dinner on the lighter side, and choose drinks that support rest.
Large meals or alcohol close to bedtime can make overnight detoxification more difficult. Eating at least two hours before bed allows your system time to process. If you want something warm in the evening, chamomile or dandelion root tea can support liver function while also helping you wind down.

3) Include gentle movement or breathwork after your last meal.
A slow walk, some light stretching, or even a few minutes of deep breathing can help signal to your nervous system that it’s time to shift out of alert mode and into rest and repair.

4) Treat sleep as part of your care routine, not just the end of your day.
Going to bed at a consistent time and protecting your sleep window gives your body what it needs to carry out its hormonal reset more effectively.

You don’t need a perfect routine to make this work. Even one or two of these shifts can help reinforce the message that your body is safe to rest and recover. Over time, that consistency is what allows your system to find its rhythm again.

✨ Ready to feel more balanced and informed? My Perimenopause & Menopause Made Simple Masterclass is ready for you to watch today at https://www.mindfulhealthwithlori.com/masterclass.

10/30/2025

If you were taught to avoid fat for the sake of health, you’re not the only one. 🤔 For years, low-fat labels carried a promise of wellness. But your body has always needed something different. Hormones are built from fat. Without enough of the right kinds, the system that keeps everything running smoothly has less to work with.

💁♀️ Hormones that regulate your mood, energy, sleep, and menstrual cycle all depend on fat as a structural building block. When that’s missing or inconsistent, it often shows up in subtle but familiar ways—foggy thinking, irritability, irregular cycles, or a general sense that your body feels off. These symptoms can easily be mistaken for something else, especially when life is already full.

You don’t need to overhaul your diet to make a difference. Begin by including more of the fats your body can use:

✔️ Avocados, which are rich in monounsaturated fats, help meals feel more grounding
✔️ Chia seeds or walnuts, both of which offer plant-based omega-3s
✔️ Olive oil, especially when used in dressings or drizzled over cooked vegetables
✔️ Fatty fish like salmon or sardines, which help calm inflammation and support hormone production
✔️ Whole eggs, including the yolk, which provides cholesterol your body uses as a hormone precursor

When these types of fats become part of your regular meals, your system has more of what it needs to stabilize and replenish. 😀

Even a few consistent changes can give your body the raw materials it needs to come back into rhythm. Sometimes, that starts with a better breakfast. Sometimes, it looks like adding the olive oil without second-guessing. And often, that’s enough to begin feeling the difference.

✨ Ready to feel more balanced and informed? My Perimenopause & Menopause Made Simple Masterclass is ready for you to watch today at https://www.mindfulhealthwithlori.com/masterclass.

Mindful Health

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