Monica Hoss Nutrition & Wellness

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Monica Hoss Nutrition & Wellness

Registered Dietitian My goal is to inspire others to take steps towards a healthier lifestyle, one day at a time. No foods are off-limits.

I believe in an “everything in moderation”, whole foods-based eating style.

02/09/2021

So many of us struggle with exhaustion, it's like an honor badge we wear as women. It doesn't have to be this way. While many factors can contribute, what you eat plays a huge role. When I start to feel more tired during the day, I can almost always trace it back to my meals.

Food gives us energy, but some foods (sugar, processed foods, heavy meals etc) will make us feel tired and weighed down. Afternoon nap, anyone? Skipping meals, drinking lots of coffee and reaching for sugary foods doesn't help either.

To feel energized we need to choose nutrient dense foods that keep our energy levels up and stop skipping meals. Swipe for 5 tips to get started and on your way to better energy. The last tip isn't food related but it's just as important.

Which tip is most helpful to you?

03/08/2021

Healthy estrogen levels require a healthy gut. There is an incredibly powerful connection between our gut and our hormone health. You cannot have healthy hormones without a healthy gut. Swipe to read more about our estrogen-gut connection and how you can help nourish it. If this is helpful let me know and I'll create more posts highlighting this connection!

27/07/2021

If you follow me you probably know that health and wellness are big core values to me. Of course I have other personal and professional core values, but I do believe that my wellness is the foundation for all others to thrive.

As I turn another year older (wiser 😉) I pledge these daily habits. I invite you to think about your wellness pledge. It could be just one thing (baby steps) or a few like me. These habits start by making the decision to change and committing to it.

What is something you are deciding TODAY? Say it out loud and if you're feeling brave tell me below or post it and tag me! I'll randomly choose one person tomorrow to have coffee on me.

20/07/2021

Oh hey 👋🏼 . Just over here trying to adjust back to life after a fun filled 4 days in Vegas. The exhaustion is real today. My body is like, what time is it and why aren’t you drinking an aperol spritz with lunch? 😆

Honestly as tempting as it might be to do a “cleanse” this week- I know my body will do it’s thing in the next few days. In the meantime here’s how I’m supporting my body to feeling back to normal:

💦 Drinking alllllll the water.
🏃🏻‍♀️ Moving my body.
🥦 Adding extra veggies into my day.
🍎Taking my supplements

That’s it! Just back to by normal routine with a little more emphasis on veggies. How do you get back into routine after vacation?

13/07/2021

Exciting news!! 🥳

I created an Eating for Hormone Health guide that includes a 7 day hormone balancing meal plan + prep guide. I am SO excited about this, because it contains 10 Tips for creating a hormone healthy diet and the meal plan is packed with recipes to get you started. I’ve also included a prep guide to lead you through meal prep in an easy matter.

It’s a great way to jumpstart or reset your health with nutrient dense, hormone healthy meals.

In honor of July being my birthday month, I’m offering you a code to download this guide at no cost! Use code: BIRTHDAY27

Here’s the catch: The coupon is good for just the month of July! Be one of the first to download this guide. Hurry to my website, [link in profile]. You don’t want to miss it! 🙌

12/07/2021

Can you believe that the first half of the year is already over! 👋 🗓️
Time really flies when you’re having fun!

What’s happened in Monica Hoss Nutrition HQ in the last 6 months? A TON!

But most importantly:
✨I am more present and relaxed with my kids and husband because I made the decision to slow down.

✨I figured out the direction I want to take my nutrition career with 1:1 hormone health coaching and a functional nutrition practitioner certification. (Stay tuned)

✨I started a wine business that has not only added extra income and earned me a trip to Mexico, but it has been the first time I truly feel successful with a business. I've developed as a leader and grown in confidence because of this opportunity.

It was an incredible first half of the year, but I can’t wait to see what the second one brings! 😄

What were some of your highlights? 👇💬

23/06/2021

The other day I was reflecting on how my approach to health has changed in the past year. I've done a lot of research about hormonal health but the biggest change has been being in tune with my body. I stopped letting external cues dictate my health. Let me explain.

External cues are things like social media, influencers, meal plans, training programs, supplements, marketing, diet tools, portion containers, scales, coaches, celebs telling you what you *should* and *should not* do. I'm not saying these things are bad so please don't take offense. (As a health professional with a social media account I also fall into this category.) They CAN be helpful tools and you CAN learn a lot, especially as you start out.

The problem is that you can start to ignore your inner cues. The signs your body is giving you from digestion to mood to metabolism to stress to energy to hormones. Your body is super smart and unique. If you let the external cues take over, you may be doing more harm than good.

Your body may be telling you it feels like crap but you continue to do "XYZ" because that is what external cues are telling you to do. In the long term it's a recipe for disaster.

It's time to start giving those inner cues more importance. Pay attention to your body- what makes it feel good both inside and out. That's the key to having a healthy foundation.

21/06/2021

Eating for Hormone Health (Part 6)

You likely know by now that fat isn't something you should fear. Not only do fats add delicious flavor, texture and satiety to a meal, they are important for overall wellness. Healthy Fats play a crucial role in hormone health!

Healthy fats are essential building blocks for hormones. There are three types of hormones: lipid-derived, peptide-derived, and amino-acid derived. Fats are a subgroup of lipids and are the main component in the formation of lipid-derived hormones, a category that includes reproductive hormones such as estrogen and testosterone.

Healthy fats also play a vital role in the absorption of Vitamins A, D, E, and K, which help in the balancing of hormones. Consider healthy fats such as avocado, coconut oil, fatty fish, and raw seeds and nuts.

PRO tip: Aim for 1-2 tbsp of fats (or 1/4 avocado) at each meal. This will also help with blood sugar balance and keeping you satisfied.

16/06/2021

If there was one life changing piece of advice I could give you, it would be this.

"Understanding the relationship between what you eat and your health will help you make it a habit to enjoy food and lifestyle habits that set you up for being more comfortable in your body and mind." -Dr. Aviva Romm

Let go of all of the external noise- you know all the conflicting, confusing nutrition information, regimens and diets. Instead focus on your internal cues. How is the food you are eating making you feel? Both in the short term and long term. What approach makes you feel energized and happy? You can start to learn the foods that your body thrives on and which ones don't.

Until you understand this relationship you are always going to struggle. If you need help starting- you can go to the link in my profile to get a complimentary copy of my 30 day Food Journal!

11/06/2021

Eating for Hormone Health (Part 5)

🍎 Eat (More) Organic 🍎

As you know, certain foods can help promote hormone balance. However, sometimes, no matter how healthy and nutritious your diet is, you may notice that some of these issues just won't go away. When this happens, it means that there is a good chance something else is in play. In many cases, endocrine-disrupting chemicals are to blame. Endocrine disruptors are substances that alter the functioning of the body's endocrine system, or the hormonal system. It is impossible to avoid endocrine disruptors altogether. They are found almost everywhere, from plastic packaging to beauty products to pesticides in the food supply.

However, you can reduce the number of endocrine disruptors that you allow in your body by simply eating more organic foods. Doing this cuts out the link between the chemicals and antibiotics used in modern farming methods. You will also be reducing the amount of dioxin in your diet, a well-known endocrine disruptor. Dioxin is found in considerable amounts in meats and dairy products.

For optimal hormone health, it's wise to eat organic foods as much as you can afford to. If you are on a tight budget, check out the dirty dozen list (foods with the highest instances of inorganic chemicals) and go for organically grown options for the foods in that list. Also, try to avoid packaging your food in plastics, and as you prepare your food, cook with stainless steel or cast-iron products instead of Teflon.

02/06/2021

Eating for Hormonal Health (Part 4)

🌱Eat Mindfully 🌱

Mindful eating is a technique that you can use to gain control over your eating habits. You can use it for weight management, to reduce binge eating, or other habits. At its core, mindful eating is all about eating slowly without distraction, eating only until you are full while listening to your hunger cues, and distinguishing between real hunger and non-hunger triggers.

Eating mindfully means engaging all your senses and noticing the flavors, textures, smells, and colors of the food you’re eating. Mindful eating can go a long way in helping you learn to cope with food-related guilt or anxiety and maintaining your overall health and well-being. It will make you appreciate food more, have a healthier diet, and achieve hormonal balance.

Transitioning from being a mindless eater takes some practice but it's easy to start at your next meal. Start by removing all the noise and distractions from mealtimes, and just sit with your meal and be present. Mindfulness is all about being in the moment, and not worrying about the past or future. Don’t think about what you need to do after, but instead use all your senses for this meal and only this meal.

27/05/2021

How to Eat for Hormone Health (Part 3)

➡️ Eat Regularly ⬅️

Skipping meals is never a good idea for women, especially when it comes to hormonal health. A woman's body is different than a mans and is very sensitive to caloric restriction.

When you skip a meal, for example, breakfast, your body gets stressed. It starts saving fat just in case, leading to an increase in belly fat. At the same time, this response triggers the production of ghrelin, which is also called the hunger hormone. The result? When you get a chance to eat, you will eat like you are eating for two...or three.

Skipping meals also makes your body to send out hormones like cortisol, the stress hormone, which further changes the way your body metabolizes food and stores fat. Skipping meals can also lead to fatigue and mood swings.

If you would like to practice intermittent fasting, do it overnight. For example, if you close your eating window at 7:00 p.m. and reopen it at 8:00 a.m., that’s a 13 hour fast. You will still see the benefits of IF and support healthy hormones.

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