This recipe is a well-rounded, nutrient-dense meal that supports overall health by delivering a balance of protein, healthy fats, vitamins, and minerals. Lean chicken breast and nutritional yeast provide a strong source of protein for muscle repair, while extra virgin olive oil and healthy fats from chicken and almond milk promote heart health and support healthy cholesterol levels. Additionally, the fiber-rich spaghetti squash and other ingredients aid digestion, helping to maintain regularity and prevent digestive issues.
Ingredients:
- 1 Spaghetti Squash (small, halved lengthwise, seeds removed)
- 2 tbsps Extra Virgin Olive Oil (divided)
- Sea Salt & Black Pepper (to taste)
- 8 ozs Chicken Breast (boneless, skinless, cubed)
- 1/4 Yellow Onion (medium, finely chopped)
- 1 Garlic (clove, minced)
- 1 1/2 tbsps Arrowroot Powder
- 1 1/3 cups Unsweetened Almond Milk
- 2 tbsps Nutritional Yeast
- 2 tbsps Parsley (chopped)
Instructions:
- Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
- Place the halved squash cut-side up on the baking sheet. Brush with half of the oil and season with salt and pepper. Cook in the oven for 40 to 45 minutes, or until the flesh is tender and the strands can be easily pulled with a fork.
- Meanwhile, season the chicken with salt and pepper. Heat the remaining oil in a pan over medium heat. Add the chicken and cook for four to six minutes, until cooked through. Remove the chicken and set it aside.
- In the same pan, add the onion and garlic and sauté over low heat for three to four minutes, until softened. Add the arrowroot and stir to combine. Add the almond milk, bring to a gentle simmer, stirring constantly until the sauce begins to thicken.
- Add the nutritional yeast and the cooked chicken, then stir to coat and cook until everything is warmed through. Season with salt and pepper.
- Use a fork to scrape the squash into strands. Top with the creamy chicken sauce. Alternatively, add the strands of spaghetti squash to a large bowl and toss with the creamy chicken sauce. Garnish with chopped parsley and enjoy!
2 servings
Most perfumes are marketed as luxury, self-care, or confidence in a bottle—but the truth hiding behind that label isn’t so glamorous. Most conventional perfumes are filled with endocrine-disrupting chemicals that can quietly wreak havoc on your body. If you see “fragrance” or “parfum” on the ingredient list, that’s usually code for a cocktail of undisclosed chemicals. These compounds can interfere with your hormones, affect fertility, drain your energy, and even impact your mood. If you’re looking for a hormone-safe perfume alternative, the easiest swap is essential oils.
Essential oils are 100% plant-based and actually work with your body instead of against it. They don’t just smell amazing—they can also support hormone balance, calm your nervous system, provide natural stress relief, boost energy, and even help you focus. Think of them as a non-toxic perfume swap that doubles as a wellness tool.
Here are a few of my favorite essential oil blends for mood, energy, and balance:
🌹 Rose + Vanilla + Patchouli → feminine, grounding, and calming
🍊 Bergamot + Frankincense → stress relief and mental clarity
🌿 Peppermint + Orange → natural energy boost without the caffeine crash
What I love most about using oils is how easy and versatile they are. You can roll them directly on your wrists, temples, or neck as a personal fragrance, or diffuse them at home to shift the mood of a room. Want cozy and calming before bed? Diffuse lavender or rose. Need a burst of energy in the morning? Peppermint and citrus are perfect. I keep rollers in my bag so I always have them on hand, and honestly, there are a few blends I never leave home without.
Making the switch to essential oils as perfume is one of the simplest ways to cut back on toxins in your daily life. Small changes add up, and when it comes to protecting your hormones, every little swap matters. Instead of spritzing on synthetic fragrance, you can enjoy scents that not only smell incredible but also support your health, your energy, and your mood.
If you’ve been searching for a safe alternative to perfume, this is it: ditch the endocrine disruptors and let essential oils become your new go-to fragrance—hormone-friendly, natural, and designed to make you feel amazing.
This recipe is loaded with vitamins A and C to support your immune system and skin health, with sweet potato and zucchini adding even more nutrients. The extra lean ground beef packs in protein for muscle repair and growth, while olive oil provides heart-healthy fats that help reduce inflammation and support cholesterol balance.
Ingredients:
- 1 Sweet Potato (large)
- 2 tsps Extra Virgin Olive Oil (divided)
- 1/2 Yellow Onion (small, diced)
- 1 Garlic (clove, minced)
- 10 ozs Lean Ground Beef
- 1 Zucchini (large, cut into big chunks)
- 1 tsp Mediterranean Spice Blend
- Sea Salt & Black Pepper (to taste)
- 2 tbsps Unsweetened Coconut Yogurt
- 2 stalks Green Onion (chopped)
Instructions:
- Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper. Pierce the sweet potato a few times with a fork, brush it with half of the oil, and place it on the baking sheet. Cook in the oven for 45 to 50 minutes or until cooked through.
- Meanwhile, heat the remaining oil in a pan over medium heat. Add the onion and sauté for five minutes until softened. Add the garlic and cook for another minute until fragrant.
- Add the beef and cook for five minutes, breaking it up as it cooks. Add the zucchini and Mediterranean spice blend. Cook for another 10 minutes or until everything is cooked through, stirring occasionally. Season with salt and pepper.
- Slice the sweet potato down the middle and divide it evenly between plates. Top with the ground beef and zucchini mixture, then coconut yogurt. Garnish with green onion and enjoy!
2 servings
You don’t have to be a charting queen to understand your cycle.
Although I personally love tracking (and I’m still learning new things about the cervical mucus aspect!), I didn’t start out with all the details. My journey began with what I like to call Cycle Syncing Basics.
Some women genuinely enjoy diving deep into every piece of cycle data—tracking temperatures, noting cervical mucus changes, and recording each shift. If that’s you, that’s amazing! Data can be a powerful tool for understanding your body. But if you’re someone who just wants clear, simple guidance without feeling like you’re preparing for a science fair, you’re in the right place.
The truth is, supporting your hormones and syncing your life with your cycle doesn’t have to feel overwhelming. You don’t need cycle perfectionism to feel more connected to your body. You just need to know what to look for and how to work with your body instead of against it.
What Is Cycle Syncing?
Cycle syncing is the practice of aligning your food, workouts, work schedule, and self-care routines with the phases of your menstrual cycle. By honoring your body’s hormonal shifts, you can reduce PMS symptoms, increase energy, and feel more balanced throughout the month.
The Simple Way to Start Cycle Syncing
You can start cycle syncing in a way that feels approachable and sustainable by focusing on:
✔️ No perfectionism required – you don’t need to track every detail to see results.
✔️ Learn what to look for – simple cues that tell you where you are in your cycle.
✔️ Feel confident + connected – even if you’re brand new to cycle syncing.
Whether you’re trying to conceive or simply want to support your hormones for long-term health, these basics can help you feel more in tune with your body.
Why This Works
When you start honoring your cycle—even in small ways—you’re reducing stress on your body, supporting balanced hormones, and making it easier to listen to your body’s needs. That can mean better sleep, improved mood, fewer cravings, and more consistent energy.
Ready to Get Started?
If you’re curious about starting to sync your cycle, download my free Cycle Syncing Recipe Book to learn how to begin aligning your workouts, meals, and routines with your cycle in a simple, sustainable way.
Packed with tuna and almonds for heart-healthy fats, this combo supports good cholesterol and reduces inflammation. Apples and seed crackers add fiber for steady energy, while antioxidants from apples and almonds help fight oxidative stress and boost overall wellness.
I like to get the brand of tuna that at least claims to be better for the environment and not from a fish farm but this is an easy little container for a great to-go lunch the crackers that you can use are up to you but the ones in this picture are Mary's Gone Crackers
Ingredients:
- 1 can Tuna (drained)
- 2 tbsps Mayonnaise
- 1/2 tsp Dijon Mustard
- Sea Salt & Black Pepper (to taste)
- 1 oz Seed Crackers
- 1 Apple (medium, cored, sliced)
- 2 tbsps Almonds
Instructions:
- In a small bowl, mix the tuna with mayonnaise, mustard, salt, and pepper until well combined.
- Divide the tuna salad and the remaining ingredients evenly between plates or containers with separate compartments. Enjoy!
2 servings
