Sustainable Nutrition, LLC

11/13/2025

The holidays are about connection, memories, and joy—not perfection. 🕯️

If you’re looking to make your baking a little cleaner this year, start with a few intentional swaps: almond flour for white flour, coconut sugar for refined sugar, or dark chocolate chips instead of milk chocolate.

You don’t need to remake every recipe—just experiment with one or two and see how it feels. Focus on the joy of baking, the smiles around the table, and presence over perfection.

11/11/2025

Feeling run down? This Golden Glow Smoothie is your delicious immune-boosting reset. 💛

It’s made with simple, nourishing ingredients — pineapple, spinach, avocado, ginger, turmeric, and a hint of cayenne — that work together to reduce inflammation, support your immune system, and keep you energized.

Blend it up in minutes and enjoy a creamy, lightly spicy smoothie that’s as good for you as it tastes. 🌿

👉 Get the full recipe here: https://www.sustainablenutrition.biz/recipes/golden-glow-immune-smoothie

Blend your way to better health with this Golden Glow Green Smoothie! This creamy, immune-boosting recipe is packed with antioxidants and healthy fats for a natural glow from within.

11/06/2025

🎉 Big news to share!

I’ve been keeping a little secret… for the past few months, I’ve been studying for my National Academy of Sports Medicine (NASM) Certified Personal Trainer exam — and I’m thrilled to say I passed! 💪

As many of you know, my passion is helping others feel their best through holistic nutrition and sustainable habits. Now, I can also support clients with personalized fitness training — combining movement + nourishment for a truly balanced approach to health.

Stay tuned… I’m planning to launch some exciting new programs in the new year! 💪

11/04/2025

When I started this business, I had one goal: to help people build a healthier, more sustainable relationship with food and wellness — one step at a time.

Fast forward three years, and I’m filled with gratitude for the incredible clients, conversations, and transformations that have shaped this journey.

To celebrate, I’m offering two anniversary specials:

🌿 25% off all nutrition packages for new clients
💚 30% off for returning clients

Whether you’ve worked with me before or have been thinking about getting started, there’s no better time to invest in your health.

👉 Learn more or schedule a discovery call here: www.SustainableNutrition.biz/contact

Thank you for being part of the Sustainable Nutrition community — your support means the world!

10/30/2025

Halloween can be fun — but too much sugar can leave your body on a rollercoaster of cravings, fatigue, and inflammation. 🍭

As we head into Halloween, here are a few ways to protect your blood sugar and support your energy — without missing the fun:

🎃 Eat before sweets. Balanced meals with protein, fiber, and healthy fats blunt blood sugar spikes.

🍬 Portion wisely. Choose one or two favorites instead of grazing all night.

🚶‍♀️ Get moving. A walk after meals or trick-or-treating helps your body use excess glucose.

💧 Hydrate and rest. Sugar can dehydrate and disrupt sleep — both impact your metabolism and mood.

🥗 Refocus the next day. Ditch the “detox” mindset and instead nourish your body with whole foods, protein, and greens to rebalance naturally.

Education > guilt. The more we understand sugar’s impact, the more empowered we are to make healthier choices. 🌿✨

10/28/2025

For many women in perimenopause and menopause, disrupted sleep is one of the most common — yet least talked about — symptoms. Hormonal shifts, blood sugar swings, stress, and temperature regulation all play a role.

But here’s the good news: with the right nutrition and lifestyle support, you can reclaim deeper, more restorative sleep.

In my latest post, I share how to:
• stabilize blood sugar to avoid middle-of-night awakenings
• harness hormone-supportive foods (magnesium, omega-3s, cruciferous veggies)
• build a sleep-friendly evening routine (dim lights, calming teas, screen habits)

If your midlife sleep feels unpredictable, you don’t have to just accept it.

Dive into the full article here → https://www.sustainablenutrition.biz/blog/sleep-and-menopause

What’s your biggest sleep struggle lately? Comment below — I’d love to hear what’s keeping you up.

Struggling with sleep during perimenopause or menopause? Learn how hormonal changes — especially declining estrogen — impact melatonin, mood, and sleep quality, and discover holistic nutrition and lifestyle tips to restore rest naturally.

10/23/2025

This Halloween, let’s talk about the real trick — believing you can thrive on too little sleep. 👻

Chronic sleep deprivation doesn’t just make you tired — it can haunt your health in surprising ways:�

🩸 Disrupts blood sugar balance�
🌸 Throws off hormone regulation�
💭 Impacts mood, focus, and cravings�
💪 Weakens your immune system

The good news? You can break the cycle — and it doesn’t require perfection.�Start small: create a bedtime you actually stick to, dim lights an hour before bed, and give yourself permission to rest. 🌙

✨ This season, treat yourself to what your body really needs — rest and recovery.

What’s your favorite cozy bedtime ritual after a long day? Share it below! 💬

10/22/2025

Did you know your dinner plate can set you up for deeper, more restorative sleep? 😴

Certain foods help your body naturally produce melatonin and relax your nervous system — two key ingredients for quality rest.

Here are a few sleep-supportive foods to add to your routine:�
🌿 Magnesium-rich foods — spinach, pumpkin seeds, avocado�
🍳 Tryptophan sources — turkey, eggs, chicken, oats�
🍌 Vitamin B6 — bananas, chickpeas, salmon�
🍇 Antioxidant-rich foods — berries, leafy greens�
🍵 Calming teas — chamomile, lemon balm, lavender

What you eat during the day can influence how well you sleep at night.�Small, consistent choices = deeper rest and steadier energy. ✨

Which of these foods could you add to your dinner this week? Tell me below! 👇

10/17/2025

With Halloween just ✌️ weeks away, how many parents have heard from older relatives, friends, or neighbors:
"I ate that as a kid and I’m fine!" 🙋‍♀️

Here’s the truth: candy from their childhood is not the same as the candy today.

Most labels now read like a science experiment — high-fructose corn syrup, artificial dyes, preservatives, and additives our bodies (and especially kids’) weren’t meant to process. ☠️

💡 The result? More hyperactivity, sugar crashes, and inflammation — all hidden behind that “fun-size” label.

But here’s the good news: you don’t have to cancel candy. Small, thoughtful shifts can make a big difference:
🍫 Look for brands with real, minimal ingredients
🍎 Mix in fruit-based or homemade treats
🌿 Talk to your kids about balance — not restriction

Want more tips for a healthier Halloween? Check out the blog:

Celebrate Halloween in a healthier, more mindful way. Explore cleaner candy alternatives, non-food treats, and nutrition tips from one mom to another.

10/15/2025

Your hormones are always talking to each other — and your sleep is one of their favorite ways to communicate.

When you’re not getting enough rest, it can throw off your entire system:

💤 Cortisol stays high, keeping your body in stress mode.
🍭 Insulin becomes less effective, leading to more sugar cravings and energy crashes.
🌸 Estrogen & progesterone can fluctuate, affecting mood and menstrual cycles.
🌙 Melatonin production drops, making it even harder to fall asleep the next night.

It’s a cycle that affects everything — from your mood to your metabolism.

The good news? You can support your hormones simply by prioritizing consistent, quality sleep.

✨ Protect your rest. Your body (and your hormones) will thank you.

Which of these hormone connections surprised you the most? Let me know in the comments! 💬

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10/09/2025

Sleep isn’t optional—it’s essential. For women, it affects energy, hormones, and mood.

Here are 3 simple ways to improve your sleep tonight:
1️⃣ Dim the lights an hour before bed
2️⃣ Avoid screens before bedtime
3️⃣ Sip a calming herbal tea

For a deeper dive into why sleep matters for women’s health, check out this blog post:

Discover how sleep impacts women’s hormones, energy, and metabolism — and how holistic nutrition can help you rest deeply and feel your best.

04/11/2025

Am I the only parent out there who feels like feeding kids is a full-time job? In this blog post, I share my simple formula for putting together a nutrient-dense plate as well as some examples of what I feed my three kids. Let me know if you give any of these a try!

https://www.sustainablenutrition.biz/blog/building-a-nutrient-rich-kid-approved-plate

You may think that because I’m a nutrition therapist my kids only eat healthy foods, even willingly perhaps. Well, not exactly. My kids are kids, and if given the choice between pretzels or oven-roasted cauliflower, they’re going to choose the pretzels every time. Lucky for them (😉), one of m...