Ladies: Here’s what to eat and what to do to maintain healthy hormones. Women + Fluctuating HormonesKeeping hormones balanced has a lot to do with obtaining and maintaining that overall feeling of well-being. Balanced hormones is four-fold: First, hormone levels need to be adequate (not too much or too little) Next, hormones need to be transported through the body properly Cells are sensitive to hormones, so they can do their jobs effectively Finally, hormones are detoxed (again, so there is the right amount in the body, but not too much of an accumulation which will cause issues) Diet matt ..read more

Here’s why seasonally inspired is more than a trendy catch phrase. Seasonal eating is a hip term used a lot by restaurants, food writers and nutritionists. It’s a bit of a catch-all referring to the practice of eating food when it’s just picked, delicious and packed with nutrients. Each fruit and vegetable has its own unique growing cycle, and a plant should be picked at peak ripeness. When picked in this way, plants need to be delivered to customers quickly after leaving the farm. This movement promotes sustainable farming. People eat closer to growers so that their food is very fresh. The e ..read more

Morning Meals to Help You Lose Weight, Maintain Weight + Age Gracefully Protein is a macronutrient that gives you feelings of well being and fullness after a meal. That feeling of balance, that allows you to go on with your day and not think about food for a while, is crucial. It curbs mindless snacking, which helps with weight loss and maintenance. Protein gives you the ability to keep or gain muscle and the building blocks for body repair. It supports aging muscles, helps to burn more calories, and even assists good gut health. It increases metabolism and does lots of other things. More res ..read more

Twigs From the Nest: Our holistic nutritionist answers client’s most common questions. The short answer: Don’t prolong the sugar-craving agony. Skip the fabricated sweeteners. The problem with sweeteners — even ones that do not spike blood sugar like stevia and agave — is that your body still relies on their sweetness. If you’re sweetening your ice tea, coffee, lemonade, etc. with stevia, you’re still getting sweetness for the day as if you’re adding sugar, honey or maple syrup (or worse, high fructose corn syrup or maltodextrin). Your body gets used to the amount of sweetness you give it dai ..read more

Our skin changes with each passing year. As we age, our skin gets drier, thinner and less plump, showing more wrinkles each year. We know — it’s a bummer. Here’s why it happens and what you can do. Changing HormonesDuring perimenopause and throughout menopause, the hormones estrogen and progesterone fluctuate and eventually drop. Estrogen is what helps skin produce oil and hold onto water. Less estrogen means drier skin and more wrinkles. Less Plump SkinCollagen is a protein that gives skin its structure and plumpness. A drop in collagen is a big contributor to increasing wrinkles. Accordin ..read more

Delicious nourishing recipes that are worth the (minimal) effort. These are the recipes we’re craving and making lately. All of them are rich in protein and contain lots of veggies and satisfying healthy fats. Each recipe takes about a half-hour to throw together and all of them use ingredients that are pantry friendly or are easy to pick up.  Thanks to eatingwell.com for the recipe core inspiration. We have modified all for ease and extra anti-inflammatory qualities. Lemon-Caper Black Cod with Broccoli & PotatoesLight and wonderfully lemony. Serves 4, Serving Size 3 oz. fish & ..read more

Want consistent weight loss? Look at your food lifestyle through the numbers. Weight loss is a science. There are lots and lots of nutrition research studies that help us understand how food breaks down to building blocks in the body and then how those building blocks get used for body functioning. We have an increasing understanding of how food is used in all systems in the body to assist our mental and physical well being and balance. Focus on These 3 Food GroupsAll food breaks down to 3 macronutrients in the body: CARBOHYDRATES (carbs), FATS + PROTEINS. How we build our plate determines ..read more

A salad, a bowl, a sheet pan roast — You choose what sounds good this season. These are all delicious and are filled with colorful veggies, proteins and healthy fats. Hope you love them, too! Winter Kale Salad with Lemon & WalnutsA Healthy Nest favorite. So good every single time. Modified from EatingWellServes 4 1 small clove garlic, minced 1/2 tsp salt 1/4 cup extra-virgin olive oil 2 tbsp lemon juice 1 tsp dried oregano 1/2 tsp freshly ground pepper 10 cups thinly sliced kale (from 2 large bunches) 1/2 cup coarsely chopped toasted walnuts 1/4 cup pitted Kalamata olives, quartered 2 tbs ..read more

Everything begins with the gut. When your body is well functioning on all systems, you feel strong and inspired to do what you love. Solid stable energy, confidence, well-rounded health and vibrancy all allow you to move around your world in a way that makes you feel connected and content. Your gut impacts all of these things. It Begins with the Gut I’d like to dig into the notion of health and vibrancy and how it all begins with a healthy gut. The gut-cornerstone philosophy at Healthy Nest is one that has stood the test of time and has been increasingly researched (and researched and researc ..read more

Winter can take a toll on our levels of this crucial vitamin. Here’s the lowdown on low Vitamin D. Vitamin D is an important nutrient that we get from sunshine and food, AND a hormone our bodies make to assist in its functioning. Vitamin D plays a roll in the following: Helps absorb calcium and phosphorus ensuring strong bones + muscles Fights inflammation Slows cancer cell growth Supports oral health Works in sugar regulation, preventing diabetes Checks blood pressure Contributes to weight loss Assists feel-good hormones contributing to fighting depression And much more Most cells contain ..read more