During ovulation, luteinizing hormone (LH) increases and triggers the release of a mature egg from the ovary, making it available for fertilization.
Prioritize these nutrients:
- Zinc: This mineral is crucial in cell division and hormone regulation. Zinc-rich foods like oysters, beef, pumpkin seeds, and chickpeas help support healthy eggs.
- Folate: Folate is essential for DNA synthesis and repair, which is important for proper egg development. Good sources include legumes, leafy greens, and fortified cereals.
- Omega-3 fatty acids: Healthy fats support ovulation by helping to regulate hormones and lower inflammation. Find them in fatty fish, walnuts, and flax seeds.
- Antioxidants: Antioxidants reduce oxidative stress that can damage eggs and impair fertility. Eat colorful fruits and vegetables to gather antioxidants and protect egg health and hormonal balance.
- Vitamin D: Vitamin D promotes hormonal balance and overall reproductive health. The ovaries house vitamin D receptors, and getting enough can improve fertility and ovarian health. Get vitamin D from sunlight, fatty fish, egg yolks, fortified foods, and supplements when necessary.
Warm Quinoa and Roasted Veggie Salad with Tuna
This nutrient-packed dish combines protein-rich quinoa, omega-3-loaded tuna, and vibrant roasted veggies to support hormone balance and energy levels. The mix of fiber, healthy fats, and lean protein keeps you feeling satisfied while nourishing your body for peak fertility and vitality.
Ingredients:
- 1 Red Bell Pepper (medium, sliced)
- 1/4 head Cauliflower (large, chopped into florets)
- 1 cup Red Onion (sliced)
- 1/4 cup Extra Virgin Olive Oil (divided)
- Sea Salt & Black Pepper (to taste)
- 1/2 cup Quinoa (uncooked)
- 1 can Tuna (drained)
- 2 tbsps Walnuts (toasted, chopped)
- 1/2 Lemon (medium, juiced)
- 2 tbsps Parsley (finely chopped)
Instructions:
- Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment paper.
- Add the bell peppers, cauliflower, and red onions to the baking sheet. Toss with half the oil and season with salt and pepper. Bake for 15 to 20 minutes or until tender.
- Cook the quinoa according to the package directions. Set aside in a large bowl.
- Add the tuna, walnuts, lemon juice, parsley, and the remaining oil to the quinoa. Season with salt and pepper and mix well.
- Add the cooked vegetables to the quinoa and toss gently. Divide evenly between plates and enjoy!
Thinking about ginger always takes me back to the time I accidentally chomped down on a fresh piece while savoring a delicious noodle dish. It was like, WOHHH, what is this intensity?! 😂 That moment was unforgettable, but it also sparked my curiosity about this fiery little root and what it can do for the body—especially the gut.
Not only is ginger an awesome herb to toss into dishes (hellooo, stir-fries, teas, and soups), but it’s also a secret weapon for gut health. Hubby and I like to keep ginger essential oil on hand because, let’s be real, sometimes we forget to grab fresh ginger at the store, or it’s just one of those days when we want to keep things simple.
The beauty of ginger, whether fresh or in oil form, lies in its active compounds like gingerol and shogaol. These powerhouses are known for their anti-inflammatory and antioxidant properties, making them a fantastic ally in reducing gut inflammation. If your digestive system has been feeling a little off, ginger might just be the warm, spicy hug it needs.
And get this—studies show that ginger can help speed up stomach emptying. What does that mean for you? Less bloating, less discomfort, and more of that “I feel good” energy after meals. It’s like giving your digestive system a helping hand so it doesn’t have to work overtime.
This is one of those simple, natural remedies I swear by, and I’m always eager to share tips like this because gut health is so connected to how we feel physically, mentally, and emotionally. In fact, I’m hosting a workshop soon where we’ll dive into simple, effective ways to set yourself up for a healthy, thriving 2025. From gut-friendly foods to mindset shifts, we’re covering it all.
If you’ve ever wondered how small changes—like adding a little ginger to your routine—can lead to big shifts in your well-being!
Need a quick, protein-packed lunch that’s fresh, delicious, and easy to prep? This Mason Jar Salmon Salad is the perfect grab-and-go meal! Layers of flaky salmon, crisp veggies, and a tangy dressing come together in a jar for a flavorful, nourishing lunch that stays fresh until you're ready to eat. Just shake it up and enjoy!
Ingredients
- 1/4 tsp Sea Salt (divided)
- 5 ozs Salmon Fillet
- 1 tbsp Extra Virgin Olive Oil
- 1 tbsp Lemon Juice
- 1/2 tsp Dijon Mustard
- 1/2 Cucumber (sliced)
- 4 leaves Romaine (chopped)
Instructions
- Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment paper. Add sea salt to the salmon and bake for 10 to 12 minutes or until cooked through and flaky. Once cooled, flake into pieces with a fork.
- In the mason jar, whisk together the extra virgin olive oil, lemon juice, mustard and remaining sea salt. Add the cucumber, salmon and the romaine. Seal with a lid.
- When ready to eat, shake well and dump into a bowl. Enjoy!
It’s true—our gut is like a secret headquarters for our overall health. When it’s happy and thriving, it sends out signals that lift our energy levels, boost our mood, and make us more resilient during life’s inevitable chaos.
One of the gut’s coolest roles? Producing about 90% of the body’s serotonin, also known as the feel-good hormone. While serotonin is often linked to mood, it’s also a key player in regulating sleep, focus, and even how calm we feel. A balanced gut is like having an in-house team working round the clock to keep you grounded and energized.
So how do we keep this powerhouse happy? It starts with nurturing our gut through small, intentional choices:
Good Food Choices: Incorporate more whole, fiber-rich foods like fruits, veggies, whole grains, and fermented goodies like yogurt, kimchi, or sauerkraut. These help feed the good bacteria in your gut and keep it balanced.
Mindful Eating: Slowing down and chewing your food thoroughly makes digestion easier and allows your body to absorb nutrients more effectively.
Gut-Friendly Supplements: Probiotics can be a game-changer. They introduce beneficial bacteria to your gut, giving it the support it needs to thrive.
When we prioritize our gut health, the results can be life-changing:
Less Sluggishness: Goodbye to that mid-afternoon energy crash! A healthy gut helps your body metabolize food into lasting energy.
Better Sleep: Balanced gut bacteria can support better sleep cycles, helping you wake up feeling refreshed.
Clearer Mind: A well-fed gut can lead to sharper focus and improved mental clarity.
Brighter Outlook: Feeling good physically often translates to feeling more positive emotionally—because when your body’s working with you, everything feels a bit more manageable.
When life gets busy, it’s easy to put self-care on the back burner. But caring for your gut doesn’t have to be complicated. Even small changes, like adding a probiotic to your routine or swapping processed snacks for fresh options, can make a big difference.
Because when you feel better, you do better. And when everything feels just a little more manageable, it’s easier to show up as the best version of yourself—for your family, your business, and, most importantly, you.
We focus so much on the new baby that we often forget about ourselves and our own postpartum journey. But mama, your recovery matters too! One thing that doesn’t get talked about enough during postpartum healing is gut health.
Your gut isn’t just about digestion; it’s like the command center for your overall health. It impacts your energy levels, hormones, mood, and even how strong your immune system is. And after childbirth, your gut might need some extra TLC to bounce back. Pregnancy, delivery, and even antibiotics during labor (if you had them) can disrupt your gut’s natural balance.
A healthy gut can help reduce inflammation, regulate hormones, and support your mental health—all things we desperately need as new moms! The good news? There are simple, practical steps you can take to start healing your gut and feeling more like yourself again.
Simple Steps to Start Healing Your Gut:
1. Add ProbioticsThink organic yogurt, kombucha, or a high-quality probiotic supplement. These friendly bacteria are like your gut’s BFFs, helping to restore balance and keep things running smoothly.
2. Snack on Prebiotic FoodsPrebiotics are like food for your good gut bacteria. Bananas, oats, garlic, and onions are great options to nourish your microbiome and keep your digestion happy.
3. Sip Bone BrothBone broth is soothing, packed with nutrients, and supports your gut lining. Plus, it’s quick and easy—perfect for busy moms! I’m really careful about where I source mine from, usually a local farm or homemade by my hubby from bones from our local farm.
4. Reduce StressYour gut and brain are deeply connected, which means stress can wreak havoc on digestion and overall gut health. Try deep breathing, short walks, or even diffusing calming essential oils like lavender to help bring some peace into your day.
5. Limit Processed FoodsSwap out refined sugar and processed snacks for whole, nutrient-dense options. This simple switch can have a big impact on how you feel and how well your gut functions.
Healing Takes Time
Remember, healing your gut is a journey, not a sprint. Start with small, manageable changes and listen to your body. Over time, you’ll notice a difference in your energy, mood, and overall well-being. Taking care of yourself isn’t just about bouncing back—it’s about thriving as a new mom.
So let’s nourish ourselves the way we nourish our little ones. You deserve to feel your best, mama!
