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https://nourishhealbalance.com/

Nourish Heal Balance - Holistic Nutritionist, 4444 Mission Boulevard, Suite H, San Diego, CA (2025)

11/29/2022

When your period comes do you get terrible cramps, intense mood swings, uncontrollable food cravings, and a huge wave of exhaustion? 😵‍💫

If you answered “yes” to any of those symptoms, we need to chat 👇🏼

Let’s talk about what a *normal* menstrual cycle should feel like.

These symptoms are normal:
•minimal to no cramping
•less energy than usual
•slightly heightened emotions (i.e. may cry easier at a sad movie, or feel more sentimental)
•slight increase in appetite

On the other hand, these symptoms are NOT normal:
•excruciating cramps 😣
•debilitating exhaustion 😴
•intense mood swings, irritability, severe crying spells 😡😥
•uncontrollable food cravings + binge eating 🍽️

As women, we are not meant to feel the same way all month long. It makes sense that as our hormones wax and wane during our period, so will our energy levels and our moods…

…HOWEVER, we are also NOT meant to experience debilitating symptoms every month on our period that significantly interfere with our lives.

Unfortunately, many of the *not* normal symptoms are very common (and even brushed off by doctors as “normal”) - but they could mean you have an underlying hormone imbalance. ⚖️

Trust me when I say that you don’t have to feel dragged down by your period! How great would it be to NOT feel terrible for 1-2 weeks every single month!?

Send this to a friend who has PMS if this was helpful 💜

11/23/2022

Where my IBS girlies at? STOP SCROLLING 🛑 and read this! 👀

If you struggle with bloating, constipation, diarrhea, gas, heartburn, or nausea, and get nervous at the thought of a BIG food holiday like Thanksgiving…this post is for you! ⬇️

Here are some free tips that you can implement tomorrow to help keep your digestive system calm & your tummy happy.

1. Take 3-5 deep breaths before you start eating your meal. This will put the body into a parasympathetic (“rest and digest”) state, which will help your body digest food more easily. 🧘‍♀️
2. Chew your food until it’s liquid - 20-30x per bite. This releases salivary amylase which helps to break down and properly digest food. This also allows you to slowww down while you eat, be mindful, and enjoy your meal. 🍴
3. Go for a short walk after dinner. Especially if you’re feeling really full, this will help “get things moving” and kickstart digestion. It’s also really helpful for blood sugar balance, and can decrease the possibility of you feeling tired or like you’re in a “food coma”. 🚶🏼‍♀️
4. Be present + connect with loved ones. Connection is one of the most important aspects of physical health. We NEED connection. It allows our body to feel safe and release positive neurotransmitters like oxytocin, dopamine, and serotonin. 🤗

Implement 1, 2, 3, or all of these at your meal to decrease bloat, gas, irregular 💩, nausea, and heartburn.

Drop a “🦃” below if this was helpful. Happy holidays! 🧡

11/20/2022

The holistic space can be confusing and intimidating.

Spend an hour scrolling through social media and you will see messages from influencers about at least a dozen foods that you “shouldn’t” eat.

Referring to foods as “garbage” or “bad foods”.

Perhaps they are trying to educate and have good intentions…but this type of language is downright instilling fear and PANIC into people.

People don’t know how to eat anymore.

One practitioner says that nuts and seeds are the devil; another one says they are fine.

One practitioner says avoid green vegetables at all costs; another one says to load up on them.

One practitioner says you can never eat gluten again or you will get leaky gut; another one says everything in moderation.

Who the hell are you supposed to believe?

I personally developed orthorexia (the obsession around “clean eating”) when I first entered into the holistic health space. While temporarily eliminating certain foods DID decrease inflammation in my body and help me heal my gut and eliminate my symptoms…I was also chronically stressed out about food, which absolutely slowed down my healing.

I had a very “black and white” way of thinking about foods, and was one of those practitioners that believed if I ever ate gluten again I would un-do all of my progress and be doomed.

After years of working in this space, I’ve changed.

I am SO done with the fear-mongering content. The holistic space needs to do better. People look to us for help in their healing journey.

I, for one, intend to help and meet people where they are at - rather than causing food fear, increasing their cortisol levels even more, and making the problem worse.

Have you experienced this? What’s the most frustrating thing you’ve seen a health influencer post about in regards to food? Share with me in the comments, let’s support each other 🤗⬇️

11/01/2022

🚨EXCITING NEWS: BETA TESTERS WANTED!🚨

Gut-Hormone Reset is FINALLY here 🤩! It’s going to teach you EVERYTHING you need to know about healing your gut, balancing your hormones, & achieving stable, lasting energy.

Inside Gut-Hormone Reset, I’m going to teach you how to:

✅ Eat for optimal digestion - no more bloating, gas, heartburn, constipation, diarrhea, nausea.
✅ Balance your hormones and eliminate PMS.
✅ Achieve high energy all day long, without the need for caffeine or naps.
✅ Eat your favorite foods without worrying about feeling bloated or sick after every meal!

Maybe you've been told that your labs are "normal", yet you feel terrible.

Or maybe your bloat and PMS make you hate how you look and feel in your clothes, so you skip out on social events.

Or maybe you’ve even tried dozens of different diets or cleanses to fix your symptoms, but nothing has led to lasting results.

That’s exactly why I created Gut-Hormone Reset. I’m giving you the blueprint for eliminating your bloat, ditching your PMS symptoms, and giving you stable energy and moods...WITHOUT having to do restrictive cleanses, kill yourself in the gym, or throw money at random supplements that don’t work.

If you’re ready to stop going on unsustainable diets and cleanses for the rest of your life, Gut-Hormone Reset is perfect for you.

This is the exact system I’ve used to help other women eliminate bloat, gas, constipation, acne, PMS, fatigue, and brain fog.

A few examples of what you’ll learn inside Gut-Hormone Reset:

🤩Exactly what areas of YOUR specific body are out of balance and need support.
🤩How & what to eat to have good digestion, balanced hormones, & high energy.
🤩How to build healthy habits and maintain your results. If you follow this step-by-step process, this is the last program you will ever need in order to achieve the results you have been looking for.

And that’s not even scratching the surface of what you’ll learn.

I’m offering this beta round at a discount for the next two weeks until 11/15 - and it’s first come, first served!

There are FIVE spots available, and once they’re gone, they’re gone!

Want in? Comment “ME” or click the link in my bio to apply!

10/17/2022

STOP SCROLLING & raise your hand if you dread your period every month! 😬🩸This post is for you ⬇️

Do you struggle with PMS symptoms like cramping, water retention, tender breasts, or mood swings? 😵‍💫

If so, you may have excess inflammation in your body, as well as an imbalance of omega 6/3 fatty acid ratio.

Those experiencing PMS also often have estrogen dominance (excess levels of the s*x hormone estrogen), which can lead to many common PMS symptoms.

Luckily, there are certain foods that can help support excess estrogen detoxification and decrease inflammation!

Here are some foods that can help with excess estrogen & inflammation:

🐟 fatty fish like sardines & salmon (high in omega 3s and will help balance out omega 6/3 ratio).

🥦 cruciferous vegetables and raw carrots: help to detox excess estrogen.

🧄 garlic, turmeric & ginger: great for decreasing inflammation.

🥥🍫 coconut water, dark chocolate, and pumpkin seeds: high in magnesium, which is an essential mineral that will help your muscles relax & can help decrease the likelihood of cramping.

🍵 dandelion tea: helps the liver detox (which can aid in hormone balance).

I recommend incorporating foods like these into your diet on a regular basis in order to see results. Your hormones will thank you!

09/26/2022

Any of these symptoms sound familiar? 😫😓

These are all signs of a hormonal imbalance. ⚖️

All of these symptoms are happening in your body for a reason. The most common reasons for hormone imbalances are poor gut health, chronic stress, inflammation, and blood sugar imbalances.

Here are a few ways to get started on balancing your hormones & eliminating the symptoms above:

✨ Focus on blood sugar balance. This means eating meals every 3-4 hours that include a protein, carb, and fat. Do not go too long without eating as this will cause low blood sugar and can stress the body out, contributing to further imbalances. 🍽🥩🍠🥑

✨ Manage stress! When stress is high, the hormone cortisol is released. Cortisol can be a huge driving factor behind hormonal imbalances. 🧘‍♀️

✨ Heal your gut 🩹 Gut health is directly connected to hormone health. If your gut health is off, your hormone health will be too. 🦠

I teach you everything you need to know about balancing your hormones in my 1:1 coaching program. Click the link in my bio to apply! 💫

09/11/2022

Do you struggle with food sensitivities, bloating, nausea, skin issues, fatigue, or joint pain?

If so, you might have leaky gut. ⬇️

Leaky gut is actually very common these days. It can occur due to prolonged periods of stress, NSAID (like Advil) use, antibiotic use, excess amounts of processed foods, and/or gut imbalances. 💊😣🦠

If you think you may have leaky gut, don’t worry, there are plenty of ways to help heal the gut! 🩹I always recommend getting a functional gut test done in order to see if you have any gut imbalances (i.e. dysbiosis, candida, h.pylori) that could use support.
 BUT even without a gut test, there are still some other things you can do to support the leaky gut:

✨Make sure you are eating in a relaxed state. Fully chew your food, and take some deep breaths before meals.

✨Manage stress levels! Chronic stress leads to elevated cortisol, which can lead to intestinal permeability.

✨Utilize gut-healing foods like collagen, gelatin, and bone broth. You can also implement some supplements that are specifically helpful for healing leaky gut, such as L-Glutamine, licorice, marshmallow root, and chamomile.

Do you struggle with symptoms of leaky gut? What could you use support with? Tell me in the comments!

08/29/2022

Unfortunately gas, bloating, irregular bowel movements, heartburn, and food sensitivities are incredibly common these days.

But that does NOT mean that they are normal, or that you have to live with them. ❌

Every symptom has a story. You don’t just randomly start getting digestive issues for no reason.

The most common reasons for gut issues are ⬇️

• Overgrowths in the microbiome (this includes dysbiosis, candida, h.pylori, and parasites) 👉🏼 these can throw things alllll out of whack, as they are not meant to overgrow in your digestive tract. The best way to know if you have these going on would be to work with a functional medicine practitioner and complete a stool test. 🦠

•Poor digestive function 👉🏼 some people struggle to digest dietary fat, are lacking in essential digestive enzymes, or have conditions which impact the ability to absorb nutrients (i.e. Crohn’s, Celiac).

•Food sensitivities & Leaky Gut 👉🏼 food sensitivities are often a result of overall impaired gut health, and happen BECAUSE of leaky gut. Leaky gut occurs when the tight junctions in your small intestine that are meant to keep food IN your gut, get impaired and then food can flow in & out of the small intestine and your body views that food as an invader (thus giving you a symptom when you eat it).

•Excessive antibiotic & NSAID use 👉🏼 antibiotics disrupt the microbiome and can kill of our beneficial bacteria, thus making it a lot easier for “bad” overgrowths to occur. NSAIDs contribute to leaky gut. 💊

•Chronic stress 👉🏼 if your body is constantly under stress, this can also lead to leaky gut, impaired digestive function, and lowered immune response which makes it easier for unwanted overgrowths to occur. 🥵

Do you struggle with any of these signs of poor gut health? What questions do you have about the causes of your symptoms? Tell me in the comments, I would love to help! 👇🏼

08/23/2022

Some simple swaps you can make today that make a WORLD of difference for your gut & hormone health! 🌎❤️‍🩹

Your gut & hormones are largely affected not only by the foods that you eat, but also by how you treat and speak to your body. It takes a holistic approach to eliminate symptoms of digestive issues and hormonal imbalances.

Yes, it’s important to eat the whole foods and drink the filtered water. But it’s also important to make sure you are sleeping enough, moving your body in a way that feels good (bonus points for outdoors in the sunshine!), and spending time enjoying yourself with loved ones. Nourish your soul as much as you nourish your body. 😴🧘‍♀️💦🚶🏼‍♀️☀️

If this feels overwhelming, you do NOT need to suddenly make all of these swaps at once! Even just starting with one at a time can make a huge positive difference.

Which one of these healthy swaps will you try today? ✨

08/23/2022

Some simple swaps you can make today that make a WORLD of difference for your gut & hormone health! 🌎❤️‍🩹

Your gut & hormones are largely affected not only by the foods that you eat, but also by how you treat and speak to your body. It takes a holistic approach to eliminate symptoms of digestive issues and hormonal imbalances.

Yes, it’s important to eat the whole foods and drink the filtered water. But it’s also important to make sure you are sleeping enough, moving your body in a way that feels good (bonus points for outdoors in the sunshine!), and spending time enjoying yourself with loved ones. Nourish your soul as much as you nourish your body. 😴🧘‍♀️💦🚶🏼‍♀️☀️

If this feels overwhelming, you do NOT need to suddenly make all of these swaps at once! Even just starting with one at a time can make a huge positive difference.

Which one will you try today? ✨

08/07/2022

If you want to get rid of PMS, hormonal acne, mood swings, and bloating…listen up! 📢

What you put ON your body is just as important as the foods that go IN to your body. ❗️

Our skin is our largest organ and it absorbs every type of personal care product that we come in contact with. Trust me, this detail MATTERS…especially if you have hormonal imbalances.

These days, many personal care & cleaning products are filled with things like xenoestrogens, phthalates, parabens, BPA, and other chemicals that can put additional stress onto the body, mimic types of hormones, and contribute to hormonal imbalances. 👎🏻

This graphic shows some of my favorite non-toxic products that are free of harmful chemicals. You can also download the “Think Dirty” free app on your phone and scan the barcodes of products to see if they are considered non-toxic (AKA hormone-friendly) or toxic (AKA avoid when possible).

I have had countless clients swap their toxic products for non-toxic brands (without making ANY other changes) and report a decrease in menstrual cramps as well as clearer skin! 😱🤩

I know switching everything over to non-toxic products may feel overwhelming at first, so keep in mind that you do NOT need to do this all overnight. Pick one thing at a time, and as you run out of your old products replace them with new non-toxic products. 😌

What’s your favorite non-toxic product brand? Which of these swaps will you make first? Tell me in the comments! ✨

07/29/2022

“Little Miss” trend - from your neighborhood gut + hormone health nutritionist 🤭

Nourish Heal Balance - Holistic Nutritionist

11/29/2022

11/23/2022

11/20/2022

11/01/2022

10/17/2022

09/26/2022

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