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  • Been a Hard year but I’m still hear....Greatful #YNTL #RSB #G4G
  • Been a Hard year but I’m still hear....Greatful #YNTL #RSB #G4G

  •  100  6  1 January, 2020
  • Beat the block beat it I ain’t leaving tell everything gone #YNTL #G4G #RSB
  • Beat the block beat it I ain’t leaving tell everything gone #YNTL #G4G #RSB

  •  71  4  7 December, 2019
  • Stay 💯 to they grave i wont never change #YNTL #G4G #RSB
  • Stay 💯 to they grave i wont never change #YNTL #G4G #RSB

  •  66  7  12 October, 2019
  • Im just tryna stay focus on getting this bag #YNTL #RSB #G4G
  • Im just tryna stay focus on getting this bag #YNTL #RSB #G4G

  •  80  2  9 July, 2019
  • Im really in this shit like a tattoo #YNTL #RSB #G4G
  • Im really in this shit like a tattoo #YNTL #RSB #G4G

  •  55  2  2 July, 2019
  • Geeky 🤓 
Free lil bro @2kchizzy 💙
  • Geeky 🤓
    Free lil bro @2kchizzy 💙

  •  73  6  15 May, 2019
  • Eww 😷 now I look @ you different
  • Eww 😷 now I look @ you different

  •  63  1  9 May, 2019
  • When situations get delayed it’s either goin “Make You” or “Break You” & I could never see none of my brothers broken! #freeSneaky #YNTL
🤔😏😎
  • When situations get delayed it’s either goin “Make You” or “Break You” & I could never see none of my brothers broken! #freeSneaky #YNTL
    🤔😏😎

  •  56  2  9 December, 2018
  • ***Detox, Liver Health, & Your Hormones***
•
•
It’s #rootcausethursday and we are diving into detox. I focus a lot on detox (it’s part of my business name) and it’s not because it’s trendy, but because it truly is foundational for your health no matter what area you are focusing on. •
•
🚨Here’s why:
🔹Your liver is responsible for processing all toxins ingested and made by your body (we make our own toxins during metabolism)
🔹Your liver also filters your hormones (hello estrogen!)
🔹Your liver also makes bile, which is essential for properly breaking down and absorbing nutrients in food
🔹Your liver converts the thyroid hormones T4 to T3.
🔹Your liver also has over 200 vital functions it performs everyday •
•
If your liver is over burdened with toxins and stress it doesn’t work as efficiently. When this happens our toxic load builds up and creates an added stressor on the body. •
•
This impacts our hormones in a few ways:
1️⃣Estrogen dominance- if our liver is not properly filtering estrogen it can recirculate and increase levels
2️⃣ If we aren’t properly digesting and absorbing food because of toxic bile this can lead to digestive issues (less pooping) and increases in estrogen 
3️⃣ A toxic liver can impact your thyroid and make it appear sluggish or exacerbate current thyroid conditions
4️⃣Cortisol (stress hormone) is triggered more often and can lead to burn out and imbalances in sex hormones (estrogen and progesterone) and thyroid function
•
•
When I say I feel healthy detox function is foundational to health I truly mean it. That’s why I am offering a 10 Day Mind Body Liver Detox that includes supplements and lifestyle/nutrition habits that I use with clients. •
•
Learn more in my IGTV videos and find the webpage with all the info in my bio!
  • ***Detox, Liver Health, & Your Hormones***


    It’s #rootcausethursday and we are diving into detox. I focus a lot on detox (it’s part of my business name) and it’s not because it’s trendy, but because it truly is foundational for your health no matter what area you are focusing on. •

    🚨Here’s why:
    🔹Your liver is responsible for processing all toxins ingested and made by your body (we make our own toxins during metabolism)
    🔹Your liver also filters your hormones (hello estrogen!)
    🔹Your liver also makes bile, which is essential for properly breaking down and absorbing nutrients in food
    🔹Your liver converts the thyroid hormones T4 to T3.
    🔹Your liver also has over 200 vital functions it performs everyday •

    If your liver is over burdened with toxins and stress it doesn’t work as efficiently. When this happens our toxic load builds up and creates an added stressor on the body. •

    This impacts our hormones in a few ways:
    1️⃣Estrogen dominance- if our liver is not properly filtering estrogen it can recirculate and increase levels
    2️⃣ If we aren’t properly digesting and absorbing food because of toxic bile this can lead to digestive issues (less pooping) and increases in estrogen
    3️⃣ A toxic liver can impact your thyroid and make it appear sluggish or exacerbate current thyroid conditions
    4️⃣Cortisol (stress hormone) is triggered more often and can lead to burn out and imbalances in sex hormones (estrogen and progesterone) and thyroid function


    When I say I feel healthy detox function is foundational to health I truly mean it. That’s why I am offering a 10 Day Mind Body Liver Detox that includes supplements and lifestyle/nutrition habits that I use with clients. •

    Learn more in my IGTV videos and find the webpage with all the info in my bio!

  •  43  5  15 November, 2018
  • ***Non Toxic Menstrual Product Options***
•
•
It’s #womenshealth Wednesday and I am diving into an area I don’t think gets enough attention and that is period products!
•
•
🚨What’s wrong with conventional pads and tampons? 3 main things:
•
•
1️⃣They contain toxic chemicals that can be potentially harmful to our health. Remember, your skin absorbs 60% of what gets put on it. That means that chemicals like dioxin that are commonly found in tampons and pads can be absorbed into the skin. Dioxin has been recognized as a carcinogen by the FDA and has been linked to endometriosis. It has since been banned but tampons and pads are still found with it’s residue.
•
2️⃣The cotton that is used to make the tampons and pads is grown with pesticides and is genetically modified (if using non organic) and is not good for our health or the health of our environment. •
3️⃣They are expensive! Especially if you’re trying to go with the organic cotton versions. You can actually save money if you switch to my favorite option—a menstrual cup or use organic cotton reusable pads @gladragspads (pictured above).
•
•
I’m obsessed with my menstrual cup (@mylenacup ) made the switch 2 years ago and will never go back. When I was traveling I forgot to bring it and I had to use organic tampons and it was hell. My cramps were so much worse and it I constantly had to change it whereas with the menstrual cup I leave it in for usually 8 hours.
•
•
It sucked but it was also a great reminder of how much my menstrual cup helped my periods and inspired me to share about this today. 🙏🏼
•
•
What team are you.. menstrual cup or tampons? Comment below and let me know!
  • ***Non Toxic Menstrual Product Options***


    It’s #womenshealth Wednesday and I am diving into an area I don’t think gets enough attention and that is period products!


    🚨What’s wrong with conventional pads and tampons? 3 main things:


    1️⃣They contain toxic chemicals that can be potentially harmful to our health. Remember, your skin absorbs 60% of what gets put on it. That means that chemicals like dioxin that are commonly found in tampons and pads can be absorbed into the skin. Dioxin has been recognized as a carcinogen by the FDA and has been linked to endometriosis. It has since been banned but tampons and pads are still found with it’s residue.

    2️⃣The cotton that is used to make the tampons and pads is grown with pesticides and is genetically modified (if using non organic) and is not good for our health or the health of our environment. •
    3️⃣They are expensive! Especially if you’re trying to go with the organic cotton versions. You can actually save money if you switch to my favorite option—a menstrual cup or use organic cotton reusable pads @gladragspads (pictured above).


    I’m obsessed with my menstrual cup (@mylenacup ) made the switch 2 years ago and will never go back. When I was traveling I forgot to bring it and I had to use organic tampons and it was hell. My cramps were so much worse and it I constantly had to change it whereas with the menstrual cup I leave it in for usually 8 hours.


    It sucked but it was also a great reminder of how much my menstrual cup helped my periods and inspired me to share about this today. 🙏🏼


    What team are you.. menstrual cup or tampons? Comment below and let me know!

  •  75  44  14 November, 2018
  • When I think of holiday gifts I think of body wash, lotion, lip gloss, perfume, candy, candles, etc which are typically packed with synthetic chemicals, fragrance, and hormone disrupters. •
•
Anyone gifting these has the absolute best intentions and likely don’t know this information. Why would they? It’s not like they share this stuff on the news (one day I hope they will). •
•
This is why I am so grateful for companies that have created safer versions of these products and why I am passionate about sharing easy DIY’s that can help you recreate non toxic versions to share with loved ones (or for yourself). •
•
The gifts pictured here are just some of my favorites from my favorite companies and some DIY’s I’ve been sharing on my blog and IGTV. •
•
Whether you are looking for skincare, make up, perfume, etc. there are SO many options that work just as well if not better than conventional products plus they aren’t creating more toxicity or hormonal imbalances in the body. •
•
I have multiple videos on my IGTV and you can also check out my non toxic living support group and website (link in bio for all) to learn more! Or just shoot me a message and I can send you a link!
•
•
Are you gifting any non toxic gifts for the holidays? Comment below and share some ideas 💖
  • When I think of holiday gifts I think of body wash, lotion, lip gloss, perfume, candy, candles, etc which are typically packed with synthetic chemicals, fragrance, and hormone disrupters. •

    Anyone gifting these has the absolute best intentions and likely don’t know this information. Why would they? It’s not like they share this stuff on the news (one day I hope they will). •

    This is why I am so grateful for companies that have created safer versions of these products and why I am passionate about sharing easy DIY’s that can help you recreate non toxic versions to share with loved ones (or for yourself). •

    The gifts pictured here are just some of my favorites from my favorite companies and some DIY’s I’ve been sharing on my blog and IGTV. •

    Whether you are looking for skincare, make up, perfume, etc. there are SO many options that work just as well if not better than conventional products plus they aren’t creating more toxicity or hormonal imbalances in the body. •

    I have multiple videos on my IGTV and you can also check out my non toxic living support group and website (link in bio for all) to learn more! Or just shoot me a message and I can send you a link!


    Are you gifting any non toxic gifts for the holidays? Comment below and share some ideas 💖

  •  50  13  13 November, 2018
  • ***Your Liver & Your Hormones***
•
•
It’s #rootcausethursday and today the focus is how liver health and our toxic load can impact our hormones. •
•
The last few weeks I’ve been covering estrogen dominance and I mentioned detox briefly, but I think it deserves its own post entirely. •
•
🚨Let’s define a couple things first:
🔹Toxic Load: how many toxins are present in your body at any given time
🔹Liver: our livers not only filter through any toxins or chemicals we put into our bodies but they also filter hormones like estrogen and get them ready to leave the body
•
•
Liver health, how the body is detoxifying and our digestive function are really at the root of wellness. •
•
If you have a high toxic load that is a stressor on the body. It also means that you can have a sluggish liver that is taking longer to detoxify. •
•
This can lead to high estrogen levels and other dysfunction. For example, we make bile in the liver. Bile helps us break down fats—it’s really important! If you don’t break down fats properly this can lead to nutrient deficiencies. •
•
Also, if you aren’t pooping everyday because your digestive function isn’t working properly this can lead to high levels of estrogen and can contribute to estrogen dominance. •
•
I talked about cortisol and stress in my previous post and a high toxic load is a stressor on the body and can cause increased levels of cortisol, which we know over time can lead to hormonal imbalance and wreak havoc on the body—and more importantly how YOU feel. •
•
Basically, good liver health and proper detoxification & digestion help support hormone balance. •
•
💎a few of my favorite ways to support your liver:
-Eat cruciferous vegetables
-Drink plenty of water (half your bodyweight in ounces minimum)
-Roasted dandelion root tea
-Milk thistle tea
-Taking a break from gluten, dairy, and sugar •
•
I’m planning a 10 day detox in my non toxic living support group in the beginning of December. I know after two weeks of traveling I’m going to need one and I think giving our bodies a reset between holidays is really helpful. Send me a DM if you want in!
  • ***Your Liver & Your Hormones***


    It’s #rootcausethursday and today the focus is how liver health and our toxic load can impact our hormones. •

    The last few weeks I’ve been covering estrogen dominance and I mentioned detox briefly, but I think it deserves its own post entirely. •

    🚨Let’s define a couple things first:
    🔹Toxic Load: how many toxins are present in your body at any given time
    🔹Liver: our livers not only filter through any toxins or chemicals we put into our bodies but they also filter hormones like estrogen and get them ready to leave the body


    Liver health, how the body is detoxifying and our digestive function are really at the root of wellness. •

    If you have a high toxic load that is a stressor on the body. It also means that you can have a sluggish liver that is taking longer to detoxify. •

    This can lead to high estrogen levels and other dysfunction. For example, we make bile in the liver. Bile helps us break down fats—it’s really important! If you don’t break down fats properly this can lead to nutrient deficiencies. •

    Also, if you aren’t pooping everyday because your digestive function isn’t working properly this can lead to high levels of estrogen and can contribute to estrogen dominance. •

    I talked about cortisol and stress in my previous post and a high toxic load is a stressor on the body and can cause increased levels of cortisol, which we know over time can lead to hormonal imbalance and wreak havoc on the body—and more importantly how YOU feel. •

    Basically, good liver health and proper detoxification & digestion help support hormone balance. •

    💎a few of my favorite ways to support your liver:
    -Eat cruciferous vegetables
    -Drink plenty of water (half your bodyweight in ounces minimum)
    -Roasted dandelion root tea
    -Milk thistle tea
    -Taking a break from gluten, dairy, and sugar •

    I’m planning a 10 day detox in my non toxic living support group in the beginning of December. I know after two weeks of traveling I’m going to need one and I think giving our bodies a reset between holidays is really helpful. Send me a DM if you want in!

  •  84  10  1 November, 2018
  • ***Nutrition & Lifestyle Practices for Estrogen Dominance***
•
•
It’s #rootcausethursday so I’m expanding on the post I did last week (search #rootcausethursday) on estrogen dominance and diving into some nutrition and lifestyle changes you can make to help naturally reduce estrogen. •
•
5 Ways To Reduce Estrogen Dominance:
1️⃣Poop everyday. Yep, we poop out our estrogen (and toxins) so if you’re not pooping daily you’re likely recycling estrogen and toxins and raising your levels. I often see gut health issues related as one of the root causes for estrogen dominance. Drink more water, eat more veggies, and make sure you’re taking time to destress. Magnesium and fermented foods can help too!
2️⃣Eat cruciferous veggies. They contain a compound called DIM that helps to naturally reduce excess estrogen. Broccoli sprouts, cauliflower, kale, dandelion greens, and cabbage are a few of my faves!
3️⃣Try seed cycling or consider adding in freshly ground flaxseeds to your diet. Seed cycling has really helped me with cramping and PMS symptoms. I use @food.period to make it easy. That’s what I’m eating in this photo! My beloved moon bites 🌝 
4️⃣Take a look at your skincare and make up products. I talk about this a lot, but conventional products often contain xenoestrogens that mimic estrogen in the body. That’s why I made my fnon toxic skincare guide (link in bio) to help you learn which products are best for your skin type. 
5️⃣Reduce exposure to plastic. Also contain harmful compounds that can mimic estrogen in the body specifically BPA. Even BPA free plastic with can contain other forms that we are finding out are harmful. I say just avoid all plastic as much as you can. I have lots of tips in my non toxic living facebook group for this.
💎BONUS: Use a water filter (because I can’t not mention this). You’d be surprised what is in our water. Not only will this protect you from harmful toxins and often heavy metals but it can help your hormones too. And overall just make you feel better! •
•
While these are helpful for estrogen dominance they can also be really helpful for any woman looking to improve her cycles and overall wellness so don’t hesitate to try them out!
  • ***Nutrition & Lifestyle Practices for Estrogen Dominance***


    It’s #rootcausethursday so I’m expanding on the post I did last week (search #rootcausethursday) on estrogen dominance and diving into some nutrition and lifestyle changes you can make to help naturally reduce estrogen. •

    5 Ways To Reduce Estrogen Dominance:
    1️⃣Poop everyday. Yep, we poop out our estrogen (and toxins) so if you’re not pooping daily you’re likely recycling estrogen and toxins and raising your levels. I often see gut health issues related as one of the root causes for estrogen dominance. Drink more water, eat more veggies, and make sure you’re taking time to destress. Magnesium and fermented foods can help too!
    2️⃣Eat cruciferous veggies. They contain a compound called DIM that helps to naturally reduce excess estrogen. Broccoli sprouts, cauliflower, kale, dandelion greens, and cabbage are a few of my faves!
    3️⃣Try seed cycling or consider adding in freshly ground flaxseeds to your diet. Seed cycling has really helped me with cramping and PMS symptoms. I use @food.period to make it easy. That’s what I’m eating in this photo! My beloved moon bites 🌝
    4️⃣Take a look at your skincare and make up products. I talk about this a lot, but conventional products often contain xenoestrogens that mimic estrogen in the body. That’s why I made my fnon toxic skincare guide (link in bio) to help you learn which products are best for your skin type.
    5️⃣Reduce exposure to plastic. Also contain harmful compounds that can mimic estrogen in the body specifically BPA. Even BPA free plastic with can contain other forms that we are finding out are harmful. I say just avoid all plastic as much as you can. I have lots of tips in my non toxic living facebook group for this.
    💎BONUS: Use a water filter (because I can’t not mention this). You’d be surprised what is in our water. Not only will this protect you from harmful toxins and often heavy metals but it can help your hormones too. And overall just make you feel better! •

    While these are helpful for estrogen dominance they can also be really helpful for any woman looking to improve her cycles and overall wellness so don’t hesitate to try them out!

  •  102  11  3 hours ago
  • Women with PCOS have higher levels of insulin resistance than women without PCOS. Last week I did a post about how women with PCOS have higher levels of inflammation and insulin resistance plays a major role as to why. •
•
What is insulin and insulin resistance?
•
•
Insulin is an important hormone that helps get sugar (glucose) from the foods we eat into our cells. It acts like a key 🔑 that unlocks the door to our cells so that we don’t have sugar hanging out in our blood damaging our organs and making us feel bad. 😵 •
•
Insulin resistance is when our cells start requiring more and more insulin to open the cells for the same amount of sugar. •
•
🚨Why is this a problem? The more insulin the more insulin resistant our cells will get the more insulin they require. This causes inflammation, blood sugar imbalances, and fat gain. •
•
It can also increase testosterone levels and make PCOS cysts worse/increase in volume. 😫
•
•
So what can you do to help improve insulin resistance? Luckily there is a lot you can do lifestyle and nutrition wise. •
•
🔹HOW TO IMPROVE INSULIN RESISTANCE🔹
•Quit sugar and refined carbs- drives insulin resistance, is inflammatory, deplete nutrients (especially B vitamins and magnesium)
🔹
•Eliminate wheat and dairy- highly processed, inflammatory, interfere with gut and immune health
🔹
•Eat natural fat- supports proper blood sugar handling, cholesterol is precursor to steroid hormones, helps manage inflammation
🔹
•Implement a 10-12 hour fasting window (9 hours between final meal at night and first meal next day and then eating all food within 10-12 hour window)
🔹
•Exercise- helps improve insulin sensitivity, can lower inflammation (if not too much/too intense)
🔹
Some of my favorite supplements that can be helpful as well:
•Myo-inositol
•Berberine
•Zinc
•
•
Want to learn more? @rootandbranchnutrition and I did an in depth fb live in this in our group. Join (link in bio) and we will tag you in it 😊
  • Women with PCOS have higher levels of insulin resistance than women without PCOS. Last week I did a post about how women with PCOS have higher levels of inflammation and insulin resistance plays a major role as to why. •

    What is insulin and insulin resistance?


    Insulin is an important hormone that helps get sugar (glucose) from the foods we eat into our cells. It acts like a key 🔑 that unlocks the door to our cells so that we don’t have sugar hanging out in our blood damaging our organs and making us feel bad. 😵 •

    Insulin resistance is when our cells start requiring more and more insulin to open the cells for the same amount of sugar. •

    🚨Why is this a problem? The more insulin the more insulin resistant our cells will get the more insulin they require. This causes inflammation, blood sugar imbalances, and fat gain. •

    It can also increase testosterone levels and make PCOS cysts worse/increase in volume. 😫


    So what can you do to help improve insulin resistance? Luckily there is a lot you can do lifestyle and nutrition wise. •

    🔹HOW TO IMPROVE INSULIN RESISTANCE🔹
    •Quit sugar and refined carbs- drives insulin resistance, is inflammatory, deplete nutrients (especially B vitamins and magnesium)
    🔹
    •Eliminate wheat and dairy- highly processed, inflammatory, interfere with gut and immune health
    🔹
    •Eat natural fat- supports proper blood sugar handling, cholesterol is precursor to steroid hormones, helps manage inflammation
    🔹
    •Implement a 10-12 hour fasting window (9 hours between final meal at night and first meal next day and then eating all food within 10-12 hour window)
    🔹
    •Exercise- helps improve insulin sensitivity, can lower inflammation (if not too much/too intense)
    🔹
    Some of my favorite supplements that can be helpful as well:
    •Myo-inositol
    •Berberine
    •Zinc


    Want to learn more? @rootandbranchnutrition and I did an in depth fb live in this in our group. Join (link in bio) and we will tag you in it 😊

  •  54  8  24 October, 2018
  • It’s #rootcausethursday and we are talking estrogen dominance! I’ve talked about estrogen dominance quite a bit on here but I continue to see it so frequently that I want to keep sharing about it in the hopes that it helps some women. •
•
What is estrogen dominance? It’s when our estrogen is higher than our progesterone. That’s right, we are talking ratios!
•
•
You can have low hormone levels and still experience estrogen dominance. We need estrogen, it’s not a bad thing. But like most things too much of it can be problematic. •
•
Estrogen should be dominant in the 1st two weeks of menstrual cycle, but then is balanced with progesterone during second half.
•
•
🚨Common symptoms of estrogen dominance:
•Increased PMS symptoms
•Mood swings
•Breast tenderness and/or fibrocystic breasts
•Fat gain around hips and thighs
•Menstrual migraines or headaches, especially right around your period
•Irritability or depressed mood
•Hair loss
•Brain fog
•Acne (especially cystic)
•
•
It is also important to note that not everyone will experience these symptoms so estrogen dominance could be an issue for you but you won’t truly know until you test. I recommend the @dutchtest ✅
•
•
🚨What are some of the root causes of estrogen dominance?
•
•
•Not ovulating (can happen with PCOS, hormonal birth control, amenorrhea) •Hormonal birth control usage (the pill)
•Poor liver detoxification
•Gut dysfunction/constipation/low fiber diet AKA not pooping every day- estrogen is excreted in bowels
•Hormone disrupting chemicals (toxic personal care products, plastic, water, conventional meat, etc)
•Chronic stress (typically lowers progesterone and can create estrogen dominance)
•Inflammation
•PCOS
•High androgens (male hormones can be converted to estrogen by an enzyme in the body)
•Excessive body fat—gives off more estrogen
•
•
Next Thursday I will share my favorite tips for reducing estrogen dominance so stay tuned! •
•
Have you ever experienced any of these symptoms?
  • It’s #rootcausethursday and we are talking estrogen dominance! I’ve talked about estrogen dominance quite a bit on here but I continue to see it so frequently that I want to keep sharing about it in the hopes that it helps some women. •

    What is estrogen dominance? It’s when our estrogen is higher than our progesterone. That’s right, we are talking ratios!


    You can have low hormone levels and still experience estrogen dominance. We need estrogen, it’s not a bad thing. But like most things too much of it can be problematic. •

    Estrogen should be dominant in the 1st two weeks of menstrual cycle, but then is balanced with progesterone during second half.


    🚨Common symptoms of estrogen dominance:
    •Increased PMS symptoms
    •Mood swings
    •Breast tenderness and/or fibrocystic breasts
    •Fat gain around hips and thighs
    •Menstrual migraines or headaches, especially right around your period
    •Irritability or depressed mood
    •Hair loss
    •Brain fog
    •Acne (especially cystic)


    It is also important to note that not everyone will experience these symptoms so estrogen dominance could be an issue for you but you won’t truly know until you test. I recommend the @dutchtest


    🚨What are some of the root causes of estrogen dominance?


    •Not ovulating (can happen with PCOS, hormonal birth control, amenorrhea) •Hormonal birth control usage (the pill)
    •Poor liver detoxification
    •Gut dysfunction/constipation/low fiber diet AKA not pooping every day- estrogen is excreted in bowels
    •Hormone disrupting chemicals (toxic personal care products, plastic, water, conventional meat, etc)
    •Chronic stress (typically lowers progesterone and can create estrogen dominance)
    •Inflammation
    •PCOS
    •High androgens (male hormones can be converted to estrogen by an enzyme in the body)
    •Excessive body fat—gives off more estrogen


    Next Thursday I will share my favorite tips for reducing estrogen dominance so stay tuned! •

    Have you ever experienced any of these symptoms?

  •  55  9  18 October, 2018
  • For the next 3 weeks on my Women’s Wellness Wednesdays I’ll be diving a little deeper into PCOS and how it impacts women’s bodies along with some actions you can take. 💪🏼
•
•
This week I want to focus on the fact that women with PCOS have chronic low grade inflammation when compared to women without PCOS. 🤯
•
•
This means they have an increased level of cytokines in the body (no bueno 🚫). What contributes to this inflammation?
•
•
1️⃣insulin resistance—this means that women with PCOS require more insulin to get the same amount of carbohydrates out of their blood and into their cells. •
•
🚨 Higher levels of insulin = higher levels of inflammation. •
•
2️⃣Higher levels of cortisol—women with PCOS make more cortisol than women without PCOS. Cortisol is our stress hormone. It increases blood sugar and gives us energy. Too much of it can be harmful and lead to blood sugar imbalances and inflammation. •
•
3️⃣ Inflammatory foods or eating foods that don’t work for your body •
•
4️⃣Leaky gut—any sort of dysfunction in the gut whether it is an imbalance in bacteria, food sensitivities, parasites/pathogens/yeast, or poor health of the intestinal lining increases inflammation in the body. •
•
How do you fix this?
*Minimize stress
*Fix gut issues
*Reduce environmental stressors
*Eliminate wheat, dairy, and sugar
*Consider a systemic enzyme and a high quality probiotic •
•
@rootandbranchnutrition and I will be diving way deeper into all of these tonight during our Facebook live on Lifestyle Tips for PCOS 🙌🏼 at 8pm EST. •
•
This live will be inside the Balanced Babes Facebook group and 🔹you can watch the replay whenever works for you. Link to join is in our bio. 🔹
•
•
Tag a friend that needs these tips!
  • For the next 3 weeks on my Women’s Wellness Wednesdays I’ll be diving a little deeper into PCOS and how it impacts women’s bodies along with some actions you can take. 💪🏼


    This week I want to focus on the fact that women with PCOS have chronic low grade inflammation when compared to women without PCOS. 🤯


    This means they have an increased level of cytokines in the body (no bueno 🚫). What contributes to this inflammation?


    1️⃣insulin resistance—this means that women with PCOS require more insulin to get the same amount of carbohydrates out of their blood and into their cells. •

    🚨 Higher levels of insulin = higher levels of inflammation. •

    2️⃣Higher levels of cortisol—women with PCOS make more cortisol than women without PCOS. Cortisol is our stress hormone. It increases blood sugar and gives us energy. Too much of it can be harmful and lead to blood sugar imbalances and inflammation. •

    3️⃣ Inflammatory foods or eating foods that don’t work for your body •

    4️⃣Leaky gut—any sort of dysfunction in the gut whether it is an imbalance in bacteria, food sensitivities, parasites/pathogens/yeast, or poor health of the intestinal lining increases inflammation in the body. •

    How do you fix this?
    *Minimize stress
    *Fix gut issues
    *Reduce environmental stressors
    *Eliminate wheat, dairy, and sugar
    *Consider a systemic enzyme and a high quality probiotic •

    @rootandbranchnutrition and I will be diving way deeper into all of these tonight during our Facebook live on Lifestyle Tips for PCOS 🙌🏼 at 8pm EST. •

    This live will be inside the Balanced Babes Facebook group and 🔹you can watch the replay whenever works for you. Link to join is in our bio. 🔹


    Tag a friend that needs these tips!

  •  72  16  17 October, 2018
  • This week starts my #YNTLgifts series! 🎁 I am super excited to share tons of non toxic ideas for holiday gifts for your loved ones. •
•
These will range from DIY’s (like this post), skincare products I love by skin type, holiday gifts for coffee/tea lovers, stocking stuffer ideas and more!
•
•
One of the reasons I was inspired to do this is because when I think of holiday gifts I often think of candles 🕯 , body & bath products 🛁 , make up, treats, etc. Conventional versions of these can all contain toxins 🚫 that over time add up and can be negatively impacting your health. •
•
I’m hoping to make non toxic holiday gifting easy AND fun. •
•
Today I’m sharing one of my favorite gifts to give—DIY 🌹 sugar scrub. •
•
It’s SO easy to make (you seriously cannot mess it up) and I had some fun adding in rose petals, rose hydrosol, and some essential oils to make this scrub unforgettable. •
•
I’ve been using is daily myself and my skin feels amazing. I specifically chose almond oil because it’s good for acne prone skin (and most other skin types). I also used rose and geranium because they are great for inflammation, calming skin, acne, and aging skin. •
•
I posted a video of how to make this on my IGTV AND made a blog with written instructions and other ideas for you (link in my bio). •
•
What are some of your go to gifts for the holidays or something on your list?
  • This week starts my #YNTLgifts series! 🎁 I am super excited to share tons of non toxic ideas for holiday gifts for your loved ones. •

    These will range from DIY’s (like this post), skincare products I love by skin type, holiday gifts for coffee/tea lovers, stocking stuffer ideas and more!


    One of the reasons I was inspired to do this is because when I think of holiday gifts I often think of candles 🕯 , body & bath products 🛁 , make up, treats, etc. Conventional versions of these can all contain toxins 🚫 that over time add up and can be negatively impacting your health. •

    I’m hoping to make non toxic holiday gifting easy AND fun. •

    Today I’m sharing one of my favorite gifts to give—DIY 🌹 sugar scrub. •

    It’s SO easy to make (you seriously cannot mess it up) and I had some fun adding in rose petals, rose hydrosol, and some essential oils to make this scrub unforgettable. •

    I’ve been using is daily myself and my skin feels amazing. I specifically chose almond oil because it’s good for acne prone skin (and most other skin types). I also used rose and geranium because they are great for inflammation, calming skin, acne, and aging skin. •

    I posted a video of how to make this on my IGTV AND made a blog with written instructions and other ideas for you (link in my bio). •

    What are some of your go to gifts for the holidays or something on your list?

  •  54  10  16 October, 2018
  • I have been loving yoga lately. I think it’s because I stopped trying to be amazing at it and started using it for me time. •
•
I treat it like a moving meditation. I set an intention. And I stay mindful throughout the entire class (most of the time 🤷🏻‍♀️). •
•
I’ve especially been loving it toward the end of my cycle when my hormones are high and I’m more fatigued. It’s been my favorite form of movement this month 🧘🏽‍♀️ and i’m excited to invite it into my life more. •
•
I’m not a yoga teacher and I don’t know a ton about it. I’ve done it off and on for years but I always tried to make it an intense workout and it never worked. •
•
Now I’ve surrendered to the beauty of yoga and realize that I don’t need to be dripping in a pool of sweat every time I move my body for it to “count” 🧐 so it makes yoga much more enjoyable. •
•
I’ve definitely struggled with making it a regular practice and I think it’s just because of the mindset I had around it so I thought I would share my 5 ways to get more out of your yoga class or session! •
•
1️⃣ Set an intention BEFORE you start. Why are you here? What do you want to feel like when you are done?
2️⃣ When your mind starts to wander or you talk sh*t to yourself go back to your intention. 
3️⃣ Remember that you are here for you and so is everyone else. Don’t compare yourself to the girl behind you killing her crow pose or the yoga instructor int he video. You are what matters. 
4️⃣ Close your eyes every once and a while. Chill out. When I start to feel like I’m focusing way too much on what my body is doing (or not doing) or perfecting a pose I close my eyes. I remember I'm here for me and my soul and it’s not that serious.
5️⃣ Make it your “me time” and surrender your mind for the entire class. This means making your phone inaccessible, turning on “Do Not Disturb” 🚫 on your lap top if doing an online class, and escaping the world for some time on your mat. •
•
Do you practice yoga? I would love for you to share a tip to get more out of your classes (in person or at home). •
•
I’m just starting this journey consistently and the more knowledge the better!
  • I have been loving yoga lately. I think it’s because I stopped trying to be amazing at it and started using it for me time. •

    I treat it like a moving meditation. I set an intention. And I stay mindful throughout the entire class (most of the time 🤷🏻‍♀️). •

    I’ve especially been loving it toward the end of my cycle when my hormones are high and I’m more fatigued. It’s been my favorite form of movement this month 🧘🏽‍♀️ and i’m excited to invite it into my life more. •

    I’m not a yoga teacher and I don’t know a ton about it. I’ve done it off and on for years but I always tried to make it an intense workout and it never worked. •

    Now I’ve surrendered to the beauty of yoga and realize that I don’t need to be dripping in a pool of sweat every time I move my body for it to “count” 🧐 so it makes yoga much more enjoyable. •

    I’ve definitely struggled with making it a regular practice and I think it’s just because of the mindset I had around it so I thought I would share my 5 ways to get more out of your yoga class or session! •

    1️⃣ Set an intention BEFORE you start. Why are you here? What do you want to feel like when you are done?
    2️⃣ When your mind starts to wander or you talk sh*t to yourself go back to your intention.
    3️⃣ Remember that you are here for you and so is everyone else. Don’t compare yourself to the girl behind you killing her crow pose or the yoga instructor int he video. You are what matters.
    4️⃣ Close your eyes every once and a while. Chill out. When I start to feel like I’m focusing way too much on what my body is doing (or not doing) or perfecting a pose I close my eyes. I remember I'm here for me and my soul and it’s not that serious.
    5️⃣ Make it your “me time” and surrender your mind for the entire class. This means making your phone inaccessible, turning on “Do Not Disturb” 🚫 on your lap top if doing an online class, and escaping the world for some time on your mat. •

    Do you practice yoga? I would love for you to share a tip to get more out of your classes (in person or at home). •

    I’m just starting this journey consistently and the more knowledge the better!

  •  119  16  12 October, 2018
  • It’s #rootcausethursday which means I’m taking a deeper look at a common condition, issue, or symptom and diving into possible root causes and solutions. •
•
Today’s topic (dun dun dun): Hormonal Acne 😱
•
•
🚨What It Is:
When there are specific increases or decreases in hormones that result in acne breakouts.
•
•
🚨Root Causes of Hormonal Acne:
•
•
There are actually quite a few different hormones that can contribute to hormonal acne: 
estrogen, testosterone/androgens (male hormones), and insulin.
•
1️⃣Estrogen: We can experience estrogen dominance (when our estrogen is high in relation to our progesterone) and this can trigger acne.
2️⃣Low Progesterone: Progesterone helps to balance out our male hormones (androgens). When progesterone is low we can have too many androgens (see problem below)
3️⃣Testosterone/Androgens: Also known as male hormones cause our sebaceous glands to produce more oil which clogs the pores and can trap bacteria and toxins in there. This leads to infections and acne. (This happens when you stop taking the pill and also in PCOS. Corticosteroid drugs also cause an increase in androgens.)
4️⃣Insulin: Blood sugar imbalances and stress can increase levels of insulin that cause inflammation and can contribute to acne. 
5️⃣Nutrient Deficiencies: Vitamins, minerals, and cholesterol are the building blocks of hormones. If we aren't eating a nutrient dense diet (or eating enough) this can actually lead to lower levels of hormones. The pill, medications like metformin, statins, anxiety/depression meds, antacids, etc. all cause nutrient deficiencies as well. •
•
For most women, it’s a combination of the root causes below. How do we go about fixing these?
•
•
Check out my stories to see how! (I couldn’t fit them all in this description 🤣🤷🏻‍♀️
•
•
Also, tag a friend that needs this knowledge. My mission with my platform is to help educate as many women as possible. We all deserve access to this info 🙌🏼 👸
  • It’s #rootcausethursday which means I’m taking a deeper look at a common condition, issue, or symptom and diving into possible root causes and solutions. •

    Today’s topic (dun dun dun): Hormonal Acne 😱


    🚨What It Is:
    When there are specific increases or decreases in hormones that result in acne breakouts.


    🚨Root Causes of Hormonal Acne:


    There are actually quite a few different hormones that can contribute to hormonal acne:
    estrogen, testosterone/androgens (male hormones), and insulin.

    1️⃣Estrogen: We can experience estrogen dominance (when our estrogen is high in relation to our progesterone) and this can trigger acne.
    2️⃣Low Progesterone: Progesterone helps to balance out our male hormones (androgens). When progesterone is low we can have too many androgens (see problem below)
    3️⃣Testosterone/Androgens: Also known as male hormones cause our sebaceous glands to produce more oil which clogs the pores and can trap bacteria and toxins in there. This leads to infections and acne. (This happens when you stop taking the pill and also in PCOS. Corticosteroid drugs also cause an increase in androgens.)
    4️⃣Insulin: Blood sugar imbalances and stress can increase levels of insulin that cause inflammation and can contribute to acne. 
    5️⃣Nutrient Deficiencies: Vitamins, minerals, and cholesterol are the building blocks of hormones. If we aren't eating a nutrient dense diet (or eating enough) this can actually lead to lower levels of hormones. The pill, medications like metformin, statins, anxiety/depression meds, antacids, etc. all cause nutrient deficiencies as well. •

    For most women, it’s a combination of the root causes below. How do we go about fixing these?


    Check out my stories to see how! (I couldn’t fit them all in this description 🤣🤷🏻‍♀️


    Also, tag a friend that needs this knowledge. My mission with my platform is to help educate as many women as possible. We all deserve access to this info 🙌🏼 👸

  •  76  14  11 October, 2018
  • We have hormones do a beautiful and delicate dance every cycle (sex hormones) and hormones that shift on a daily or even hourly basis (adrenal, blood sugar). Things like stressful events, travel, lack of sleep, inadequate nutrient intake, etc. can all impact your hormones. •
•
🚨 Common Signs/Symptoms of Hormonal Imbalances🚨
•Strong PMS symptoms (mood swings, cravings, bloating)
•headaches near your period
•painful periods 😫
•difficulty getting out of bed •difficulty falling asleep
•constipation
•feeling wired at night
•waking and not feeling rested even after plenty of sleep
•weight gain especially hips and belly
•hair growth
•acne
•the list goes on.
•
•
Unless you live in a bubble, you will at some point in your life experience hormonal imbalances and that’s OKAY! I experience them (this cycle has been less than stellar related to a lot of travel & stress the last couple of months). •
•
My goal is to let you know that there are things you can do to help. My favorite healthy hormone tips are below, but I have shared SO much more information in past posts and in the Balanced Babes Facebook group (link in bio). So if you have any questions comment or shoot me a message and I can direct you to a resource :)
•
•
💠My Top 5 Healthy Hormone Tips💠
1️⃣ Go to bed by 10pm. Every hour of sleep before midnight is worth double every hour after midnight. 🤯
2️⃣ Eat cruciferous everyday (broccoli sprouts, broccoli, kale, Brussel sprouts, cabbage, dandelion greens, etc.)
3️⃣ Meditate or do something for at least 10 minutes mindfully everyday. Meaning do not multitask, do not be on your phone. Journaling is great too. 
4️⃣ Avoid skipping meals. You don’t have to eat every 2-3 hours but try to eat 3 solid meals a day. Especially if energy dips in the afternoon.
5️⃣ Poop everyday. 💩 this is how we get rid of estrogen and toxins. If not, we recycle them. •
•
Tag a friend that needs these tips 🙏🏼
  • We have hormones do a beautiful and delicate dance every cycle (sex hormones) and hormones that shift on a daily or even hourly basis (adrenal, blood sugar). Things like stressful events, travel, lack of sleep, inadequate nutrient intake, etc. can all impact your hormones. •

    🚨 Common Signs/Symptoms of Hormonal Imbalances🚨
    •Strong PMS symptoms (mood swings, cravings, bloating)
    •headaches near your period
    •painful periods 😫
    •difficulty getting out of bed •difficulty falling asleep
    •constipation
    •feeling wired at night
    •waking and not feeling rested even after plenty of sleep
    •weight gain especially hips and belly
    •hair growth
    •acne
    •the list goes on.


    Unless you live in a bubble, you will at some point in your life experience hormonal imbalances and that’s OKAY! I experience them (this cycle has been less than stellar related to a lot of travel & stress the last couple of months). •

    My goal is to let you know that there are things you can do to help. My favorite healthy hormone tips are below, but I have shared SO much more information in past posts and in the Balanced Babes Facebook group (link in bio). So if you have any questions comment or shoot me a message and I can direct you to a resource :)


    💠My Top 5 Healthy Hormone Tips💠
    1️⃣ Go to bed by 10pm. Every hour of sleep before midnight is worth double every hour after midnight. 🤯
    2️⃣ Eat cruciferous everyday (broccoli sprouts, broccoli, kale, Brussel sprouts, cabbage, dandelion greens, etc.)
    3️⃣ Meditate or do something for at least 10 minutes mindfully everyday. Meaning do not multitask, do not be on your phone. Journaling is great too.
    4️⃣ Avoid skipping meals. You don’t have to eat every 2-3 hours but try to eat 3 solid meals a day. Especially if energy dips in the afternoon.
    5️⃣ Poop everyday. 💩 this is how we get rid of estrogen and toxins. If not, we recycle them. •

    Tag a friend that needs these tips 🙏🏼

  •  58  16  10 October, 2018
  • It’s #nontoxictuesday and that means I’m discussing a simple change to help you feel your best 🔥
•
•
Today’s Topic: Coffee ☕️ •
•
I want to start by saying that I adore coffee. I love the routine, aroma, and flavor. Through my own health journey and supporting other women on theirs, I’ve learned that it can negatively impact different hormones in the body. This can lead to crashes in energy/blood sugar, mood swings, cravings, and even imbalances in sex hormones.
•
•
For this reason, I’m going to share my favorite coffee alternatives and how to optimize your morning cup ☕️ •
•
If you still want to drink coffee I recommend getting organic since conventional coffee is heavily sprayed with pesticides and herbicides. •
•
Here are my favorite coffee substitutes. I love them because not only do they replace coffee but they add nourishing herbs and plants into your life. 🌿
1️⃣ @herbalelement has a great herbal coffee blend that tastes great hot or cold with some full fat coconut milk 🌰
2️⃣ @teeccino dark roast is delicious and probably my favorite flavor wise. Dandelion is also great for your liver and detox 🙏🏼
3️⃣ @foursigmatic mushroom elixirs that I mix into organic decaf coffee. Lion’s mane 🦁 is great for your brain, cordyceps is great for energy, and chaga that also supports energy and your immune system •
•
💠If you want to take your coffee or coffee sub to the next level, here’s what I recommend adding:
**1. Bone Broth Protein from @paleovalley! This is my favorite thing to add to coffee. I look at it as more of a supplement than a food. It's SO good for helping to heal/maintain the health of the lining of your gut, which is essential for good health, skin, etc. It's also great for your skin (especially aging), hair, and nails. It's something I think everyone can benefit from. Just add 1/2 -1 scoop to coffee, tea, smoothies, etc. It has no tastes and dissolves. If you blend it gets SO frothy! •
•
**2. A healthy fat. Especially if it's caffeinated. Why? Because caffeine is fat soluble, which means it requires fat to be absorbed properly. If you get jittery when drinking coffee try adding some coconut or MCT oil.
•
•
Do you drink coffee? Comment 👇
  • It’s #nontoxictuesday and that means I’m discussing a simple change to help you feel your best 🔥


    Today’s Topic: Coffee ☕️ •

    I want to start by saying that I adore coffee. I love the routine, aroma, and flavor. Through my own health journey and supporting other women on theirs, I’ve learned that it can negatively impact different hormones in the body. This can lead to crashes in energy/blood sugar, mood swings, cravings, and even imbalances in sex hormones.


    For this reason, I’m going to share my favorite coffee alternatives and how to optimize your morning cup ☕️ •

    If you still want to drink coffee I recommend getting organic since conventional coffee is heavily sprayed with pesticides and herbicides. •

    Here are my favorite coffee substitutes. I love them because not only do they replace coffee but they add nourishing herbs and plants into your life. 🌿
    1️⃣ @herbalelement has a great herbal coffee blend that tastes great hot or cold with some full fat coconut milk 🌰
    2️⃣ @teeccino dark roast is delicious and probably my favorite flavor wise. Dandelion is also great for your liver and detox 🙏🏼
    3️⃣ @foursigmatic mushroom elixirs that I mix into organic decaf coffee. Lion’s mane 🦁 is great for your brain, cordyceps is great for energy, and chaga that also supports energy and your immune system •

    💠If you want to take your coffee or coffee sub to the next level, here’s what I recommend adding:
    **1. Bone Broth Protein from @paleovalley! This is my favorite thing to add to coffee. I look at it as more of a supplement than a food. It's SO good for helping to heal/maintain the health of the lining of your gut, which is essential for good health, skin, etc. It's also great for your skin (especially aging), hair, and nails. It's something I think everyone can benefit from. Just add 1/2 -1 scoop to coffee, tea, smoothies, etc. It has no tastes and dissolves. If you blend it gets SO frothy! •

    **2. A healthy fat. Especially if it's caffeinated. Why? Because caffeine is fat soluble, which means it requires fat to be absorbed properly. If you get jittery when drinking coffee try adding some coconut or MCT oil.


    Do you drink coffee? Comment 👇

  •  89  12  9 October, 2018
  • I had a few ladies reach out yesterday after I mentioned the mind body detox I’m currently embarking on so I thought I would share a little more about it!
•
•
I’m eliminating grains/gluten, dairy, soy, sugar, caffeine, and alcohol. It’s pretty close to how I typically eat but I do indulge in alcohol and dairy from time to time (🧀 = 💖) so that’s my personal biggest change. •
•
It’s about so much more than eliminating though. The focus is really on what I AM eating. •
•
This means including:
🔹cruciferous veggies twice a day (especially broccoli sprouts)
🔹liver supportive foods (beets, asparagus, dandelion greens)
🔹tons of water with a dash of Celtic sea salt 🔹quality animal proteins at least twice a day
🔹a variety of healthy fats 🔹mindfully tines starchy carbs 🔹nourishing treats because I love myself 🤣 and believe in enjoying your life whether you’re following a protocol or not
•
•
Outside of food, my major focus is my mind. 🔹I’m journaling every morning in a topic that is either predetermined or comes up during my meditation.
🔹I’m meditating for at least 5 minutes usually with crystals because they are fun (I don’t know a ton about them but I like them 🤣)
🔹saying my daily affirmation out loud and reminding myself that I can do this, I am worthy, and deserving.
•
•
But most of all what I’m looking to get out of this is rid my body of toxins and my mind of limiting beliefs that I feel are holding me back. •
•
It’s only day 2 and I’m feeling all the feels. Cried last night for no reason. I can feel a shift coming and it’s cool. •
•
Have you ever considered a mind body detox?
  • I had a few ladies reach out yesterday after I mentioned the mind body detox I’m currently embarking on so I thought I would share a little more about it!


    I’m eliminating grains/gluten, dairy, soy, sugar, caffeine, and alcohol. It’s pretty close to how I typically eat but I do indulge in alcohol and dairy from time to time (🧀 = 💖) so that’s my personal biggest change. •

    It’s about so much more than eliminating though. The focus is really on what I AM eating. •

    This means including:
    🔹cruciferous veggies twice a day (especially broccoli sprouts)
    🔹liver supportive foods (beets, asparagus, dandelion greens)
    🔹tons of water with a dash of Celtic sea salt 🔹quality animal proteins at least twice a day
    🔹a variety of healthy fats 🔹mindfully tines starchy carbs 🔹nourishing treats because I love myself 🤣 and believe in enjoying your life whether you’re following a protocol or not


    Outside of food, my major focus is my mind. 🔹I’m journaling every morning in a topic that is either predetermined or comes up during my meditation.
    🔹I’m meditating for at least 5 minutes usually with crystals because they are fun (I don’t know a ton about them but I like them 🤣)
    🔹saying my daily affirmation out loud and reminding myself that I can do this, I am worthy, and deserving.


    But most of all what I’m looking to get out of this is rid my body of toxins and my mind of limiting beliefs that I feel are holding me back. •

    It’s only day 2 and I’m feeling all the feels. Cried last night for no reason. I can feel a shift coming and it’s cool. •

    Have you ever considered a mind body detox?

  •  102  12  2 October, 2018
  • ***Daily Detox Elixirs***
•
•
Detox doesn’t have to be something that we look at through an extreme lens. It can be gentle, nourishing, and supportive to the body. •
•
Our bodies are always detoxing (especially at night), but it doesn’t mean that our detox pathways don’t need support. •
•
Outside of reducing the toxins in my food, personal care products, and environment, I love including detox elixirs with specific ingredients to support my body. •
•
After years of mixing up these magical drinks I’ve outlined 3 main areas that I’m looking for:
•
1️⃣Liver supportive via herbs (dandelion root, milk thistle, and burdock are my faves 😊)
2️⃣Fermented drinks & gut supportive (beet kvass, apple cider vinegar, and kombucha are great) 
3️⃣ Nutrients needed for phase 1 and 2 of detox (b vitamins, healthy fats, glutathione, sulfur, amino acids, etc)
•
•
You would be surprised how important digestion is for detox. That’s why a lot of the ingredients I recommend are a mix of detox and gut support. Gotta make sure you’re getting rid of those toxins!
•
•
I did a FB live inside my non toxic living group today diving deeper and sharing recipes. Head over to the link in my bio to check it out or to bitly.com/YNTLsupport!
•
•
📸: @nourishandnamaste
  • ***Daily Detox Elixirs***


    Detox doesn’t have to be something that we look at through an extreme lens. It can be gentle, nourishing, and supportive to the body. •

    Our bodies are always detoxing (especially at night), but it doesn’t mean that our detox pathways don’t need support. •

    Outside of reducing the toxins in my food, personal care products, and environment, I love including detox elixirs with specific ingredients to support my body. •

    After years of mixing up these magical drinks I’ve outlined 3 main areas that I’m looking for:

    1️⃣Liver supportive via herbs (dandelion root, milk thistle, and burdock are my faves 😊)
    2️⃣Fermented drinks & gut supportive (beet kvass, apple cider vinegar, and kombucha are great)
    3️⃣ Nutrients needed for phase 1 and 2 of detox (b vitamins, healthy fats, glutathione, sulfur, amino acids, etc)


    You would be surprised how important digestion is for detox. That’s why a lot of the ingredients I recommend are a mix of detox and gut support. Gotta make sure you’re getting rid of those toxins!


    I did a FB live inside my non toxic living group today diving deeper and sharing recipes. Head over to the link in my bio to check it out or to bitly.com/YNTLsupport!


    📸: @nourishandnamaste

  •  85  14  2 hours ago
  • ***Support Daily Detox with Lymphatic Flow***
•
✨
•
There are a number of different organs and systems involved with detoxification. One of them is the lymphatic system, which is a network of tissues and organs that help rid the body of toxins, waste, and other unwanted materials. •
✨
•The primary function of the lymphatic system is to transport lymph, a fluid containing infection-fighting white bloods cells, throughout the body. •it is primarily made up of lymphatic vessels that connect to lymph nodes where the lymph is filtered. •The tonsils, spleen, adenoids, and thymus are all part of the lymph system
•
✨
•
The Lymphatic System does not have a pump like our Circulatory System does (where the heart creates a beat which helps push and pump the blood around our body). •
✨
•
Instead, the Lymph System requires daily movement of the body (especially our muscular system), and proper breathing, in order to move lymph through the lymphatic vessels to pass it through the filters in our lymph nodes.
•
✨
•
When your muscles are moving this also helps move and pump the lymph within its vessels. Walking, running, swimming, bike riding, yoga etc, stretching  and strength training are great ways to keep the lymph flowing. Dancing with lots of up and down movement or rebounding is particularly helpful because the vertical motion of exercise opens and closes the one way valves that comprise of the lymphatic system and can increase lymph flow by up to 15-30 times. •
✨
•
I prefer to get upside daily, but I wanna know- what’s your favorite way to support your lymph system?
•
•
PS- I’m currently on my way back to Texas from NY and definitely need to do some handstands and movement to support my lymph. Travel is the worst 😩
  • ***Support Daily Detox with Lymphatic Flow***



    There are a number of different organs and systems involved with detoxification. One of them is the lymphatic system, which is a network of tissues and organs that help rid the body of toxins, waste, and other unwanted materials. •

    •The primary function of the lymphatic system is to transport lymph, a fluid containing infection-fighting white bloods cells, throughout the body. •it is primarily made up of lymphatic vessels that connect to lymph nodes where the lymph is filtered. •The tonsils, spleen, adenoids, and thymus are all part of the lymph system



    The Lymphatic System does not have a pump like our Circulatory System does (where the heart creates a beat which helps push and pump the blood around our body). •


    Instead, the Lymph System requires daily movement of the body (especially our muscular system), and proper breathing, in order to move lymph through the lymphatic vessels to pass it through the filters in our lymph nodes.



    When your muscles are moving this also helps move and pump the lymph within its vessels. Walking, running, swimming, bike riding, yoga etc, stretching  and strength training are great ways to keep the lymph flowing. Dancing with lots of up and down movement or rebounding is particularly helpful because the vertical motion of exercise opens and closes the one way valves that comprise of the lymphatic system and can increase lymph flow by up to 15-30 times. •


    I prefer to get upside daily, but I wanna know- what’s your favorite way to support your lymph system?


    PS- I’m currently on my way back to Texas from NY and definitely need to do some handstands and movement to support my lymph. Travel is the worst 😩

  •  89  14  18 September, 2018
  • Did you know that one of the root causes of acne is nutrient deficiencies? •
•
One nutrient deficiency that has a big impact on skin health, specifically acne, is zinc. •
•
Zinc is an essential mineral that is needed for numerous healthy bodily functions, including boosting the immune system, healing wounds, assisting in DNA/protein synthesis and growth, and the development of children.
•
•
One important thing to note about zinc is that it is not stored for long periods of time in the body, which means that daily consumption is important for overall maintained health 😮
•
•
How do you become deficient is zinc?
•
•
1️⃣The birth control pill depletes zinc (I have a supplement I recommend for this!
2️⃣Inadequate sleep (we've all been there!)
3️⃣Digestive dysfunction (not breaking down and absorbing your food properly)
4️⃣Missing nutrients from the diet (our soil is depleted)
•
•
Where To Find Zinc:
▶️Healthfully raised animal proteins—especially red meat 🥩 ▶️Nuts & seeds 🥜
▶️You can consider taking a mineral complex that contains zinc (I like Designs for Health--let me know if you want this! I can get you a discount!)
•
•
I recommend considering all three of the above. I have all of my clients take a mineral supplement since even organic soil is depleted of important minerals like Magnesium and Zinc. Eating more grassfed red meat and nuts and seeds can help. •
•
If you struggle with acne and haven’t looked at this area yet, I highly recommend it!
  • Did you know that one of the root causes of acne is nutrient deficiencies? •

    One nutrient deficiency that has a big impact on skin health, specifically acne, is zinc. •

    Zinc is an essential mineral that is needed for numerous healthy bodily functions, including boosting the immune system, healing wounds, assisting in DNA/protein synthesis and growth, and the development of children.


    One important thing to note about zinc is that it is not stored for long periods of time in the body, which means that daily consumption is important for overall maintained health 😮


    How do you become deficient is zinc?


    1️⃣The birth control pill depletes zinc (I have a supplement I recommend for this!
    2️⃣Inadequate sleep (we've all been there!)
    3️⃣Digestive dysfunction (not breaking down and absorbing your food properly)
    4️⃣Missing nutrients from the diet (our soil is depleted)


    Where To Find Zinc:
    ▶️Healthfully raised animal proteins—especially red meat 🥩 ▶️Nuts & seeds 🥜
    ▶️You can consider taking a mineral complex that contains zinc (I like Designs for Health--let me know if you want this! I can get you a discount!)


    I recommend considering all three of the above. I have all of my clients take a mineral supplement since even organic soil is depleted of important minerals like Magnesium and Zinc. Eating more grassfed red meat and nuts and seeds can help. •

    If you struggle with acne and haven’t looked at this area yet, I highly recommend it!

  •  63  8  14 September, 2018
  • Did allllll the relaxing this weekend since @reinaldoespanol came home. That means face masks, movies, dog cuddles and lots of steak and wine.
•
•
I’ve been breaking out a bit in the chin/mouth area from stress and doing too much 🤦🏽‍♀️ so I made a charcoal and bentonite clay mask mixed with a little bit of apple cider vinegar and filtered water.
•
•
Charcoal and clay are great for clogged pores and acne since they are able to bind to impurities and pull them out.
•
•
A couple tips when using charcoal/clay masks:
▶️only use 1-2 times a week since they can dry out your skin
▶️if making your own mask with clay add a little bit of apple cider vinegar since clay has an alkaline pH and you want to make sure you balance that out for a healthy skin pH
▶️you can also use them as spot treatment for breakouts 🙌🏼
•
•
What did you do this weekend??
  • Did allllll the relaxing this weekend since @reinaldoespanol came home. That means face masks, movies, dog cuddles and lots of steak and wine.


    I’ve been breaking out a bit in the chin/mouth area from stress and doing too much 🤦🏽‍♀️ so I made a charcoal and bentonite clay mask mixed with a little bit of apple cider vinegar and filtered water.


    Charcoal and clay are great for clogged pores and acne since they are able to bind to impurities and pull them out.


    A couple tips when using charcoal/clay masks:
    ▶️only use 1-2 times a week since they can dry out your skin
    ▶️if making your own mask with clay add a little bit of apple cider vinegar since clay has an alkaline pH and you want to make sure you balance that out for a healthy skin pH
    ▶️you can also use them as spot treatment for breakouts 🙌🏼


    What did you do this weekend??

  •  42  9  9 September, 2018
  • #tbt that time I went sky diving 😱✈️ so sad IG won’t let me play the music that goes with this 😫
•
•
AH! It was so fun and I highly recommend doing it at least once. The quote below explains my experience best:
•
•
“Peace is the result of retraining your mind to process life as it is rather than how you think it should be.” -Wayne Dyer
•
•
I often want to plan ahead, worry about all the things I need to get done, wonder why I’m not as far along as (insert comparison here), etc. it’s easy to get frustrated with life.
•
•
Before I jumped out of an airplane I reflected on why I wanted to do this. My biggest reason was to just be there. To get a perspective that very few people have the opportunity to see. And to have fun.
•
•
My biggest takeaway was that when in doubt: RELAX. Whatever is going on, it’s probably not that important. At least not more important than taking care of myself and enjoying my life.
•
•
I always think that when I achieve X I’ll be happy or when I earn Y. I have to be happy right now when things are challenging and uncertain. Otherwise I’ll never be happy.
•
•
Your biggest job as a tandem jumper (jumping attached to a professional that knows what they are doing 🤣) is to stay relaxed. Let your body relax, breathe, and have fun. I think this will be my new life motto 🙏🏼
•
•
Have you gone sky diving? Comment yes below and describe your experience with and emoji 🤣
•
•
PS- I’d like to say that my instructor was amazing. So knowledge, has jumped almost 6,000 times and had a great sense of humor but also made me feel safe. The videographer was amazing too. Super talented/insane people. I highly recommend @flywithssm 💖
  • #tbt that time I went sky diving 😱✈️ so sad IG won’t let me play the music that goes with this 😫


    AH! It was so fun and I highly recommend doing it at least once. The quote below explains my experience best:


    “Peace is the result of retraining your mind to process life as it is rather than how you think it should be.” -Wayne Dyer


    I often want to plan ahead, worry about all the things I need to get done, wonder why I’m not as far along as (insert comparison here), etc. it’s easy to get frustrated with life.


    Before I jumped out of an airplane I reflected on why I wanted to do this. My biggest reason was to just be there. To get a perspective that very few people have the opportunity to see. And to have fun.


    My biggest takeaway was that when in doubt: RELAX. Whatever is going on, it’s probably not that important. At least not more important than taking care of myself and enjoying my life.


    I always think that when I achieve X I’ll be happy or when I earn Y. I have to be happy right now when things are challenging and uncertain. Otherwise I’ll never be happy.


    Your biggest job as a tandem jumper (jumping attached to a professional that knows what they are doing 🤣) is to stay relaxed. Let your body relax, breathe, and have fun. I think this will be my new life motto 🙏🏼


    Have you gone sky diving? Comment yes below and describe your experience with and emoji 🤣


    PS- I’d like to say that my instructor was amazing. So knowledge, has jumped almost 6,000 times and had a great sense of humor but also made me feel safe. The videographer was amazing too. Super talented/insane people. I highly recommend @flywithssm 💖

  •  71  24  6 September, 2018
  • I often get asked if we really need to detox as in intentionally do things that support detox in the body and my answer is always YES. •
•
Our bodies have detox systems that are constantly working, but it’s so easy for them to become overburdened with toxins due to the environment we live in.
•
•
There are also other factors that impact the body’s detox capabilities like our digestion and bile, synthetic hormones, constipation, chronic stress and many more.
•
•
You don’t need to force a detox on your body, but I truly think that everyone can benefit from doing things on a daily basis that naturally support our detox system.
•
•
Here are 5 of my favorites:
1. Eat cruciferous veggies 🥦 (like broccoli sprouts!)
2. Skip the coffee ☕️ and instead mix 2 tbsp of apple cider vinegar, juice of 1 lemon, 1/2 tsp cinnamon, dash of cayenne pepper, and about 1 cup of warm water (not boiling).
3. Sweat! Get some movement in and sweat or sit in a sauna 💦
4. Take a contrast shower. 🚿 Either go back and forth between hot and cold water or end your shower with 30-60 seconds of cold water. It sounds awful but feels AMAZING 
5. Go to bed early 🛏 We do the majority of our detoxing (and a lot of other important functions) while we are asleep. 9-6 or 10-7 is best.
•
•
Tag a friend you want to do a detox with!
•
•
I’m working in a daily detox program where I teach you all about how to implement simple practices like these to support your body (it will have recommendations for pregnant and nursing mamas too! As I’ve come to realize this seems like an underserved population when it comes to safe detox).
•
•
Make sure you’re signed up for my newsletter so you get notified! 
Bitly.com/YNTLsubscribe
  • I often get asked if we really need to detox as in intentionally do things that support detox in the body and my answer is always YES. •

    Our bodies have detox systems that are constantly working, but it’s so easy for them to become overburdened with toxins due to the environment we live in.


    There are also other factors that impact the body’s detox capabilities like our digestion and bile, synthetic hormones, constipation, chronic stress and many more.


    You don’t need to force a detox on your body, but I truly think that everyone can benefit from doing things on a daily basis that naturally support our detox system.


    Here are 5 of my favorites:
    1. Eat cruciferous veggies 🥦 (like broccoli sprouts!)
    2. Skip the coffee ☕️ and instead mix 2 tbsp of apple cider vinegar, juice of 1 lemon, 1/2 tsp cinnamon, dash of cayenne pepper, and about 1 cup of warm water (not boiling).
    3. Sweat! Get some movement in and sweat or sit in a sauna 💦
    4. Take a contrast shower. 🚿 Either go back and forth between hot and cold water or end your shower with 30-60 seconds of cold water. It sounds awful but feels AMAZING
    5. Go to bed early 🛏 We do the majority of our detoxing (and a lot of other important functions) while we are asleep. 9-6 or 10-7 is best.


    Tag a friend you want to do a detox with!


    I’m working in a daily detox program where I teach you all about how to implement simple practices like these to support your body (it will have recommendations for pregnant and nursing mamas too! As I’ve come to realize this seems like an underserved population when it comes to safe detox).


    Make sure you’re signed up for my newsletter so you get notified!
    Bitly.com/YNTLsubscribe

  •  58  14  4 September, 2018
  • I'm finally doing a review on the new Countersun sunscreen I got! Short version: I'm obsessed 😍 not only does it go on really nicely, but it smells nice.
•
•
More cool info on this sunscreen:
It uses titanium dioxide and zinc oxide. It doesn't use any harmful chemicals like oxybenzone, homosalate, octisalate, or octocrylene.
•
•
Oxybenzone was recently banned in Hawaii because of the fact that it ruins coral reef. It's also toxic to humans. •
•
One of the best things about this spray on sunscreen is that it uses non aerosol technology, specifically the BOV (bag on valve) technique using pressure rather than harmful chemicals. •
•
They also have a face stick that I love, but this spray on is just so convenient. I used it on my face too and no breakouts 🙏 I highly recommend trying it. Check it out here: bitly.com/saferspray
  • I'm finally doing a review on the new Countersun sunscreen I got! Short version: I'm obsessed 😍 not only does it go on really nicely, but it smells nice.


    More cool info on this sunscreen:
    It uses titanium dioxide and zinc oxide. It doesn't use any harmful chemicals like oxybenzone, homosalate, octisalate, or octocrylene.


    Oxybenzone was recently banned in Hawaii because of the fact that it ruins coral reef. It's also toxic to humans. •

    One of the best things about this spray on sunscreen is that it uses non aerosol technology, specifically the BOV (bag on valve) technique using pressure rather than harmful chemicals. •

    They also have a face stick that I love, but this spray on is just so convenient. I used it on my face too and no breakouts 🙏 I highly recommend trying it. Check it out here: bitly.com/saferspray

  •  92  11  31 May, 2018
  • Freshly cleansed skin! Just did a video on my current non toxic (but still effective) skincare routine in my non toxic living community (bitly.com/YNTLsupport)!
•
•
I shared my current routine, but lots of knowledge on what's essential when it comes to caring for your skin and so much more!
•
•
I also demoed how I oil cleanse so if you're interested in that method (which I love-been using it for 7 years) definitely head over to bitly.com/YNTLsupport and watch the video.
•
•
My skin definitely isn't perfect, but it's come a very long way from prescription acne creams, antibiotics, and being covered with acne after transitioning off the pill, which I'm incredibly grateful for🙏
  • Freshly cleansed skin! Just did a video on my current non toxic (but still effective) skincare routine in my non toxic living community (bitly.com/YNTLsupport)!


    I shared my current routine, but lots of knowledge on what's essential when it comes to caring for your skin and so much more!


    I also demoed how I oil cleanse so if you're interested in that method (which I love-been using it for 7 years) definitely head over to bitly.com/YNTLsupport and watch the video.


    My skin definitely isn't perfect, but it's come a very long way from prescription acne creams, antibiotics, and being covered with acne after transitioning off the pill, which I'm incredibly grateful for🙏

  •  176  15  30 May, 2018
  • Last night, @rootandbranchnutrition did a live video in our Body in Balance community covering 5 ways to have an awesome period. (it was awesome-you can go watch it here: bitly.com/awesomeperiod)
*
*
One topic that I think needs to be talked about more is prostaglandins, what they are, and how they impact your period. So let's chat!
*
*
Prostaglandins are pro-inflammatory hormones that are released to constrict the blood vessels in the uterus in order to make its muscle layer contract-causing cramps. *
*
These hormones can also cause headaches, back pain, digestive distress--many common symptoms that make your period a not so fun time of the month. *
*
There are also anti-inflammatory prostaglandins.Your body makes both types from the types of fats that we eat. This is why it's important to have a good balance of omega 3 to omega 6 fatty acids so that we can avoid inflammation and a lot of the annoying symptoms that come with it. *
*
Check out the full video and 5 way to have an awesome period here: bitly.com/awesomeperiod
  • Last night, @rootandbranchnutrition did a live video in our Body in Balance community covering 5 ways to have an awesome period. (it was awesome-you can go watch it here: bitly.com/awesomeperiod)
    *
    *
    One topic that I think needs to be talked about more is prostaglandins, what they are, and how they impact your period. So let's chat!
    *
    *
    Prostaglandins are pro-inflammatory hormones that are released to constrict the blood vessels in the uterus in order to make its muscle layer contract-causing cramps. *
    *
    These hormones can also cause headaches, back pain, digestive distress--many common symptoms that make your period a not so fun time of the month. *
    *
    There are also anti-inflammatory prostaglandins.Your body makes both types from the types of fats that we eat. This is why it's important to have a good balance of omega 3 to omega 6 fatty acids so that we can avoid inflammation and a lot of the annoying symptoms that come with it. *
    *
    Check out the full video and 5 way to have an awesome period here: bitly.com/awesomeperiod

  •  96  15  24 May, 2018
  • These are some of my favorite ways to create positive energy in my environment:
✨
1️⃣Crystals! Crystals contain different levels of energy and can have a powerful impact on your mood. Plus they are pretty! Pictured ate amethyst (good for tapping into intuition) and rose quartz (good for self love and relationships)
✨
2️⃣Plants! I'm slowly getting more plants in my home and I'm obsessed! Not only do they clean your air, but they really help brighten your space and bring some of the benefits of being outside to your daily routine. ✨
3️⃣Aromatherapy! I love my diffusers (I have 3. 🤣) and use them in place of candles as a non toxic air freshener. All you do is add filtered water and 1-2 drops of your favorite essential oils. ✨
I did a video on how to make your own reed diffusers as well if you would rather try that route: bitly.com/DIYdiffuser1
•
•
What do you do to create a positive and energetic environment I'm your space?
  • These are some of my favorite ways to create positive energy in my environment:

    1️⃣Crystals! Crystals contain different levels of energy and can have a powerful impact on your mood. Plus they are pretty! Pictured ate amethyst (good for tapping into intuition) and rose quartz (good for self love and relationships)

    2️⃣Plants! I'm slowly getting more plants in my home and I'm obsessed! Not only do they clean your air, but they really help brighten your space and bring some of the benefits of being outside to your daily routine. ✨
    3️⃣Aromatherapy! I love my diffusers (I have 3. 🤣) and use them in place of candles as a non toxic air freshener. All you do is add filtered water and 1-2 drops of your favorite essential oils. ✨
    I did a video on how to make your own reed diffusers as well if you would rather try that route: bitly.com/DIYdiffuser1


    What do you do to create a positive and energetic environment I'm your space?

  •  92  19  23 May, 2018
  • Since 2009 reed diffusers have become extremely popular! They used to contain primarily essential oils and ethanol, however, with growing popularity, they now contain more harmful chemicals such as dipropylene glycol (which is a main ingredient in anti-freeze) and “fragrance” which is a blanket term for over 3,000 different chemicals combinations and ingredients. •
•
Luckily, it's really easy to make your own using a light oil and essential oils! I'm going live tonight at 6om to show you how I do this in my support group here: bitly.com/YNTLsupport •
•
You can always catch the replay after!
  • Since 2009 reed diffusers have become extremely popular! They used to contain primarily essential oils and ethanol, however, with growing popularity, they now contain more harmful chemicals such as dipropylene glycol (which is a main ingredient in anti-freeze) and “fragrance” which is a blanket term for over 3,000 different chemicals combinations and ingredients. •

    Luckily, it's really easy to make your own using a light oil and essential oils! I'm going live tonight at 6om to show you how I do this in my support group here: bitly.com/YNTLsupport •

    You can always catch the replay after!

  •  67  6  22 May, 2018
  • Cruciferous vegetables are one of the number one foods I recommend to support balanced hormones. Why? Because not only do they help to get excess estrogen out of the body, but they also naturally support the body’s detox pathways (especially phase 2). You can also find other essential vitamins and minerals in cruciferous vegetables to support overall health.
•
•
I recommend everyone have at least 1 serving of cruciferous veggies per day. Here are some of my favorite ways to get them:
1️⃣Sauerkraut–made from cabbage, which is a nourishing cruciferous veggie!
2️⃣Coconut creamed kale
3️⃣Broccoli sprouts in salads and smoothies
4️⃣Cauliflower mash or rice in stir fries
5️⃣Kimchi slaw
6️⃣cheesy kale chips
•
•
Check out the recipe here: bitly.com/hormonesalad
  • Cruciferous vegetables are one of the number one foods I recommend to support balanced hormones. Why? Because not only do they help to get excess estrogen out of the body, but they also naturally support the body’s detox pathways (especially phase 2). You can also find other essential vitamins and minerals in cruciferous vegetables to support overall health.


    I recommend everyone have at least 1 serving of cruciferous veggies per day. Here are some of my favorite ways to get them:
    1️⃣Sauerkraut–made from cabbage, which is a nourishing cruciferous veggie!
    2️⃣Coconut creamed kale
    3️⃣Broccoli sprouts in salads and smoothies
    4️⃣Cauliflower mash or rice in stir fries
    5️⃣Kimchi slaw
    6️⃣cheesy kale chips


    Check out the recipe here: bitly.com/hormonesalad

  •  156  10  14 May, 2018
  • I'm taking a few minutes to enjoy some serious cuddle time with my fluffs right now (pictured is Moose) 🐶🐶 it's been shown to increase oxytocin, which can reduce anxiety and promote feelings of love and happiness. •
•
Coming back from vacation has actually been so much better than in the past (way more energy), but I've still been going non stop and squeezing too much in each day.
•
•
Going from working for 3-4 hours a day while away and enjoying the beach and ☀️ daily to being inside for 192384 hours each day is not okay. It's not good for my health or happiness. •
•
It's so easy to slip back into habits and patterns, but I think it's all part of the journey. You're not a failure if you revert back, you're not taking steps backwards. It's a learning opportunity. A time to reflect on why you made that choice and what you can do/put into place to do something different next time. •
•
I didn't plan my week, got back from Florida Tuesday, and rushed back into work. My mind and body are craving quiet time to organize and plan so that's what I will prioritize this weekend.
•
•
Hope everyone has an awesome weekend 🎉
  • I'm taking a few minutes to enjoy some serious cuddle time with my fluffs right now (pictured is Moose) 🐶🐶 it's been shown to increase oxytocin, which can reduce anxiety and promote feelings of love and happiness. •

    Coming back from vacation has actually been so much better than in the past (way more energy), but I've still been going non stop and squeezing too much in each day.


    Going from working for 3-4 hours a day while away and enjoying the beach and ☀️ daily to being inside for 192384 hours each day is not okay. It's not good for my health or happiness. •

    It's so easy to slip back into habits and patterns, but I think it's all part of the journey. You're not a failure if you revert back, you're not taking steps backwards. It's a learning opportunity. A time to reflect on why you made that choice and what you can do/put into place to do something different next time. •

    I didn't plan my week, got back from Florida Tuesday, and rushed back into work. My mind and body are craving quiet time to organize and plan so that's what I will prioritize this weekend.


    Hope everyone has an awesome weekend 🎉

  •  183  4  11 May, 2018
  • Let’s talk about lipstick and HEAVY METALS ✨
•
•
🚫A research study showed that 90% of popular, conventional lipsticks contained unsafe levels if heavy metals when tested 😳
•
•
Why does this matter? Not only to we absorb the lipstick through our lips, but we also eat it. Heavy metals in unsafe levels can have huge impacts on your health.
•
•
Common symptoms from excess heavy metals or imbalances:
▶️fatigue
▶️difficulty losing weight
▶️slow metabolism ▶️sluggish thyroid & adrenals
▶️poor blood sugar control 
Just to name a few...
•
•
You can also find heavy metals in other colored products. This is why I purchase from companies that routinely test their products and are transparent about the process. •
•
Check out my favorite lipstick in my stories 💄
•
•
Don't forget, if you spend $99 or more with me here: bitly.com/SAFER YNTL I'll send you a free mascara (one of my favorite products from Beautycounter). This special offer ends 5/12! •
•
Don't hesitate to reach out or email with questions (amandamontalvord@gmail.com)
  • Let’s talk about lipstick and HEAVY METALS ✨


    🚫A research study showed that 90% of popular, conventional lipsticks contained unsafe levels if heavy metals when tested 😳


    Why does this matter? Not only to we absorb the lipstick through our lips, but we also eat it. Heavy metals in unsafe levels can have huge impacts on your health.


    Common symptoms from excess heavy metals or imbalances:
    ▶️fatigue
    ▶️difficulty losing weight
    ▶️slow metabolism ▶️sluggish thyroid & adrenals
    ▶️poor blood sugar control
    Just to name a few...


    You can also find heavy metals in other colored products. This is why I purchase from companies that routinely test their products and are transparent about the process. •

    Check out my favorite lipstick in my stories 💄


    Don't forget, if you spend $99 or more with me here: bitly.com/SAFER YNTL I'll send you a free mascara (one of my favorite products from Beautycounter). This special offer ends 5/12! •

    Don't hesitate to reach out or email with questions (amandamontalvord@gmail.com)

  •  90  6  9 May, 2018
  • Like most things, your morning coffee can either be adding to your body's toxic load or decreasing it. Did you know that coffee is one of the most heavily sprayed crops?
•
•
Pesticide, herbicides, and more are sprayed on conventional coffee, which is why I started today's class on detoxifying Your morning coffee with recommending organic ALWAYS. •
•
I also dove into creamers and sweeteners to avoid as well as what I like to add to my coffee to make it nourishing and satisfying ☕️
•
•
*Hint: healthy fats, mushrooms, and more! •
•
You can all of my best tips here: bitly.com/YNTLcoffee. •
•
I also answered questions I got from the women in my group about which roasts have more caffeine, what's the best way to brew your coffee, and if there are any benefits to consuming it daily. Check it out!
  • Like most things, your morning coffee can either be adding to your body's toxic load or decreasing it. Did you know that coffee is one of the most heavily sprayed crops?


    Pesticide, herbicides, and more are sprayed on conventional coffee, which is why I started today's class on detoxifying Your morning coffee with recommending organic ALWAYS. •

    I also dove into creamers and sweeteners to avoid as well as what I like to add to my coffee to make it nourishing and satisfying ☕️


    *Hint: healthy fats, mushrooms, and more! •

    You can all of my best tips here: bitly.com/YNTLcoffee. •

    I also answered questions I got from the women in my group about which roasts have more caffeine, what's the best way to brew your coffee, and if there are any benefits to consuming it daily. Check it out!

  •  93  5  1 May, 2018
  • Ye to the Haw
  • Ye to the Haw

  •  2  2  27 April, 2018

Top #YNTL Posts

  • I had a few ladies reach out yesterday after I mentioned the mind body detox I’m currently embarking on so I thought I would share a little more about it!
•
•
I’m eliminating grains/gluten, dairy, soy, sugar, caffeine, and alcohol. It’s pretty close to how I typically eat but I do indulge in alcohol and dairy from time to time (🧀 = 💖) so that’s my personal biggest change. •
•
It’s about so much more than eliminating though. The focus is really on what I AM eating. •
•
This means including:
🔹cruciferous veggies twice a day (especially broccoli sprouts)
🔹liver supportive foods (beets, asparagus, dandelion greens)
🔹tons of water with a dash of Celtic sea salt 🔹quality animal proteins at least twice a day
🔹a variety of healthy fats 🔹mindfully tines starchy carbs 🔹nourishing treats because I love myself 🤣 and believe in enjoying your life whether you’re following a protocol or not
•
•
Outside of food, my major focus is my mind. 🔹I’m journaling every morning in a topic that is either predetermined or comes up during my meditation.
🔹I’m meditating for at least 5 minutes usually with crystals because they are fun (I don’t know a ton about them but I like them 🤣)
🔹saying my daily affirmation out loud and reminding myself that I can do this, I am worthy, and deserving.
•
•
But most of all what I’m looking to get out of this is rid my body of toxins and my mind of limiting beliefs that I feel are holding me back. •
•
It’s only day 2 and I’m feeling all the feels. Cried last night for no reason. I can feel a shift coming and it’s cool. •
•
Have you ever considered a mind body detox?
  • I had a few ladies reach out yesterday after I mentioned the mind body detox I’m currently embarking on so I thought I would share a little more about it!


    I’m eliminating grains/gluten, dairy, soy, sugar, caffeine, and alcohol. It’s pretty close to how I typically eat but I do indulge in alcohol and dairy from time to time (🧀 = 💖) so that’s my personal biggest change. •

    It’s about so much more than eliminating though. The focus is really on what I AM eating. •

    This means including:
    🔹cruciferous veggies twice a day (especially broccoli sprouts)
    🔹liver supportive foods (beets, asparagus, dandelion greens)
    🔹tons of water with a dash of Celtic sea salt 🔹quality animal proteins at least twice a day
    🔹a variety of healthy fats 🔹mindfully tines starchy carbs 🔹nourishing treats because I love myself 🤣 and believe in enjoying your life whether you’re following a protocol or not


    Outside of food, my major focus is my mind. 🔹I’m journaling every morning in a topic that is either predetermined or comes up during my meditation.
    🔹I’m meditating for at least 5 minutes usually with crystals because they are fun (I don’t know a ton about them but I like them 🤣)
    🔹saying my daily affirmation out loud and reminding myself that I can do this, I am worthy, and deserving.


    But most of all what I’m looking to get out of this is rid my body of toxins and my mind of limiting beliefs that I feel are holding me back. •

    It’s only day 2 and I’m feeling all the feels. Cried last night for no reason. I can feel a shift coming and it’s cool. •

    Have you ever considered a mind body detox?

  •  102  12  2 October, 2018
  • Cruciferous vegetables are one of the number one foods I recommend to support balanced hormones. Why? Because not only do they help to get excess estrogen out of the body, but they also naturally support the body’s detox pathways (especially phase 2). You can also find other essential vitamins and minerals in cruciferous vegetables to support overall health.
•
•
I recommend everyone have at least 1 serving of cruciferous veggies per day. Here are some of my favorite ways to get them:
1️⃣Sauerkraut–made from cabbage, which is a nourishing cruciferous veggie!
2️⃣Coconut creamed kale
3️⃣Broccoli sprouts in salads and smoothies
4️⃣Cauliflower mash or rice in stir fries
5️⃣Kimchi slaw
6️⃣cheesy kale chips
•
•
Check out the recipe here: bitly.com/hormonesalad
  • Cruciferous vegetables are one of the number one foods I recommend to support balanced hormones. Why? Because not only do they help to get excess estrogen out of the body, but they also naturally support the body’s detox pathways (especially phase 2). You can also find other essential vitamins and minerals in cruciferous vegetables to support overall health.


    I recommend everyone have at least 1 serving of cruciferous veggies per day. Here are some of my favorite ways to get them:
    1️⃣Sauerkraut–made from cabbage, which is a nourishing cruciferous veggie!
    2️⃣Coconut creamed kale
    3️⃣Broccoli sprouts in salads and smoothies
    4️⃣Cauliflower mash or rice in stir fries
    5️⃣Kimchi slaw
    6️⃣cheesy kale chips


    Check out the recipe here: bitly.com/hormonesalad

  •  156  10  14 May, 2018
  • I have been loving yoga lately. I think it’s because I stopped trying to be amazing at it and started using it for me time. •
•
I treat it like a moving meditation. I set an intention. And I stay mindful throughout the entire class (most of the time 🤷🏻‍♀️). •
•
I’ve especially been loving it toward the end of my cycle when my hormones are high and I’m more fatigued. It’s been my favorite form of movement this month 🧘🏽‍♀️ and i’m excited to invite it into my life more. •
•
I’m not a yoga teacher and I don’t know a ton about it. I’ve done it off and on for years but I always tried to make it an intense workout and it never worked. •
•
Now I’ve surrendered to the beauty of yoga and realize that I don’t need to be dripping in a pool of sweat every time I move my body for it to “count” 🧐 so it makes yoga much more enjoyable. •
•
I’ve definitely struggled with making it a regular practice and I think it’s just because of the mindset I had around it so I thought I would share my 5 ways to get more out of your yoga class or session! •
•
1️⃣ Set an intention BEFORE you start. Why are you here? What do you want to feel like when you are done?
2️⃣ When your mind starts to wander or you talk sh*t to yourself go back to your intention. 
3️⃣ Remember that you are here for you and so is everyone else. Don’t compare yourself to the girl behind you killing her crow pose or the yoga instructor int he video. You are what matters. 
4️⃣ Close your eyes every once and a while. Chill out. When I start to feel like I’m focusing way too much on what my body is doing (or not doing) or perfecting a pose I close my eyes. I remember I'm here for me and my soul and it’s not that serious.
5️⃣ Make it your “me time” and surrender your mind for the entire class. This means making your phone inaccessible, turning on “Do Not Disturb” 🚫 on your lap top if doing an online class, and escaping the world for some time on your mat. •
•
Do you practice yoga? I would love for you to share a tip to get more out of your classes (in person or at home). •
•
I’m just starting this journey consistently and the more knowledge the better!
  • I have been loving yoga lately. I think it’s because I stopped trying to be amazing at it and started using it for me time. •

    I treat it like a moving meditation. I set an intention. And I stay mindful throughout the entire class (most of the time 🤷🏻‍♀️). •

    I’ve especially been loving it toward the end of my cycle when my hormones are high and I’m more fatigued. It’s been my favorite form of movement this month 🧘🏽‍♀️ and i’m excited to invite it into my life more. •

    I’m not a yoga teacher and I don’t know a ton about it. I’ve done it off and on for years but I always tried to make it an intense workout and it never worked. •

    Now I’ve surrendered to the beauty of yoga and realize that I don’t need to be dripping in a pool of sweat every time I move my body for it to “count” 🧐 so it makes yoga much more enjoyable. •

    I’ve definitely struggled with making it a regular practice and I think it’s just because of the mindset I had around it so I thought I would share my 5 ways to get more out of your yoga class or session! •

    1️⃣ Set an intention BEFORE you start. Why are you here? What do you want to feel like when you are done?
    2️⃣ When your mind starts to wander or you talk sh*t to yourself go back to your intention.
    3️⃣ Remember that you are here for you and so is everyone else. Don’t compare yourself to the girl behind you killing her crow pose or the yoga instructor int he video. You are what matters.
    4️⃣ Close your eyes every once and a while. Chill out. When I start to feel like I’m focusing way too much on what my body is doing (or not doing) or perfecting a pose I close my eyes. I remember I'm here for me and my soul and it’s not that serious.
    5️⃣ Make it your “me time” and surrender your mind for the entire class. This means making your phone inaccessible, turning on “Do Not Disturb” 🚫 on your lap top if doing an online class, and escaping the world for some time on your mat. •

    Do you practice yoga? I would love for you to share a tip to get more out of your classes (in person or at home). •

    I’m just starting this journey consistently and the more knowledge the better!

  •  119  16  12 October, 2018
  • ***Nutrition & Lifestyle Practices for Estrogen Dominance***
•
•
It’s #rootcausethursday so I’m expanding on the post I did last week (search #rootcausethursday) on estrogen dominance and diving into some nutrition and lifestyle changes you can make to help naturally reduce estrogen. •
•
5 Ways To Reduce Estrogen Dominance:
1️⃣Poop everyday. Yep, we poop out our estrogen (and toxins) so if you’re not pooping daily you’re likely recycling estrogen and toxins and raising your levels. I often see gut health issues related as one of the root causes for estrogen dominance. Drink more water, eat more veggies, and make sure you’re taking time to destress. Magnesium and fermented foods can help too!
2️⃣Eat cruciferous veggies. They contain a compound called DIM that helps to naturally reduce excess estrogen. Broccoli sprouts, cauliflower, kale, dandelion greens, and cabbage are a few of my faves!
3️⃣Try seed cycling or consider adding in freshly ground flaxseeds to your diet. Seed cycling has really helped me with cramping and PMS symptoms. I use @food.period to make it easy. That’s what I’m eating in this photo! My beloved moon bites 🌝 
4️⃣Take a look at your skincare and make up products. I talk about this a lot, but conventional products often contain xenoestrogens that mimic estrogen in the body. That’s why I made my fnon toxic skincare guide (link in bio) to help you learn which products are best for your skin type. 
5️⃣Reduce exposure to plastic. Also contain harmful compounds that can mimic estrogen in the body specifically BPA. Even BPA free plastic with can contain other forms that we are finding out are harmful. I say just avoid all plastic as much as you can. I have lots of tips in my non toxic living facebook group for this.
💎BONUS: Use a water filter (because I can’t not mention this). You’d be surprised what is in our water. Not only will this protect you from harmful toxins and often heavy metals but it can help your hormones too. And overall just make you feel better! •
•
While these are helpful for estrogen dominance they can also be really helpful for any woman looking to improve her cycles and overall wellness so don’t hesitate to try them out!
  • ***Nutrition & Lifestyle Practices for Estrogen Dominance***


    It’s #rootcausethursday so I’m expanding on the post I did last week (search #rootcausethursday) on estrogen dominance and diving into some nutrition and lifestyle changes you can make to help naturally reduce estrogen. •

    5 Ways To Reduce Estrogen Dominance:
    1️⃣Poop everyday. Yep, we poop out our estrogen (and toxins) so if you’re not pooping daily you’re likely recycling estrogen and toxins and raising your levels. I often see gut health issues related as one of the root causes for estrogen dominance. Drink more water, eat more veggies, and make sure you’re taking time to destress. Magnesium and fermented foods can help too!
    2️⃣Eat cruciferous veggies. They contain a compound called DIM that helps to naturally reduce excess estrogen. Broccoli sprouts, cauliflower, kale, dandelion greens, and cabbage are a few of my faves!
    3️⃣Try seed cycling or consider adding in freshly ground flaxseeds to your diet. Seed cycling has really helped me with cramping and PMS symptoms. I use @food.period to make it easy. That’s what I’m eating in this photo! My beloved moon bites 🌝
    4️⃣Take a look at your skincare and make up products. I talk about this a lot, but conventional products often contain xenoestrogens that mimic estrogen in the body. That’s why I made my fnon toxic skincare guide (link in bio) to help you learn which products are best for your skin type.
    5️⃣Reduce exposure to plastic. Also contain harmful compounds that can mimic estrogen in the body specifically BPA. Even BPA free plastic with can contain other forms that we are finding out are harmful. I say just avoid all plastic as much as you can. I have lots of tips in my non toxic living facebook group for this.
    💎BONUS: Use a water filter (because I can’t not mention this). You’d be surprised what is in our water. Not only will this protect you from harmful toxins and often heavy metals but it can help your hormones too. And overall just make you feel better! •

    While these are helpful for estrogen dominance they can also be really helpful for any woman looking to improve her cycles and overall wellness so don’t hesitate to try them out!

  •  102  11  3 hours ago