Updates from Leah Negrin

Baked Salmon with Broccoli and Quinoa

Baked Salmon with Broccoli and Quinoa
This salmon + broccoli dinner is one of those meals that makes me feel like I’m actually doing something good for my body—without overthinking it. The salmon’s full of heart-healthy omega-3s and paired with olive oil, it helps lower bad cholesterol. Broccoli brings the calcium + Vitamin K for strong bones, and the salmon adds Vitamin D to help your body absorb it all. And bonus: the lemon + broccoli are loaded with Vitamin C, and the salmon has zinc—hello, immune support!

Simple, delicious, and sneakily powerful.

Ingredients:
  • 1 1/4 lbs Salmon Fillet
  • Sea Salt & Black Pepper (to taste)
  • 8 cups Broccoli (sliced into small florets)
  • 2 tbsps Extra Virgin Olive Oil
  • 1 cup Quinoa (uncooked)
  • 1 1/2 cups Water
  • 1/2 Lemon (sliced into wedges)
Instructions:
  1. Preheat the oven to 450ºF (232ºC) and line a baking sheet with parchment paper.
  2. Place the salmon fillets on the baking sheet and season with sea salt and black pepper.
  3. Toss the broccoli florets in olive oil and season with sea salt and black pepper. Add them to the baking sheet, arranging them around the salmon fillets. Bake the salmon and broccoli in the oven for 15 minutes, or until the salmon flakes with a fork.
  4. While the salmon cooks, combine the quinoa and water together in a saucepan. Bring to a boil over high heat, then reduce to a simmer. Cover and let simmer for 12 to 15 minutes, or until all water is absorbed. Remove lid and fluff with a fork. Set aside.
  5. Remove the salmon and broccoli from the oven and divide onto plates. Serve with quinoa and a lemon wedge. Season with extra sea salt, black pepper and olive oil if you like. Enjoy!


When Healing Your Hormones Feels Like a Full-Time Job

When Healing Your Hormones Feels Like a Full-Time Job
I remember what it felt like to be stuck in the spiral—Googling every symptom, listening to every hormone podcast I could find, piecing together bits of advice from strangers in comment sections and Facebook groups.

I was exhausted, overwhelmed, and still not feeling any better.

Every headline promised a fix. Every new routine felt like hope. But deep down, I was just trying to feel like myself again… and it felt like a full-time job.

The truth is, hormone healing isn’t always straightforward. And when you’re doing it on your own? It’s easy to feel like you’re doing something wrong, or worse—like nothing will ever work.

Here’s what I wish I had known earlier:

Healing your body shouldn’t feel like homework.

It’s not about adding a million things to your to-do list or achieving “perfect” health overnight. It’s about reconnecting with your body and understanding what it’s trying to tell you. Your symptoms aren’t failures—they’re signals. Your body isn’t broken—it’s begging for support.

The process gets lighter when you stop trying to do it all at once and start focusing on small, intentional shifts.

Things like:

  • Prioritizing whole, nutrient-dense foods instead of restricting everything you love
  • Getting consistent sleep (yes, it really does matter)
  • Supporting your gut and liver—the unsung heroes of hormone balance
  • Learning how your cycle works and working with it, not against it
  • Most importantly? You don’t need to figure it all out alone.
Whether you're just starting to explore hormone health or you're deep in the process, know this: your body is working for you, not against you. And it’s absolutely possible to feel like yourself again—energized, clear, calm, and grounded.

So if you’re tired of the noise, the confusion, and the never-ending research rabbit holes… take a deep breath. You're not doing it wrong. You're just ready for something simpler, more supportive, and more sustainable.

Because healing your hormones shouldn’t feel like a full-time job.

It should feel like coming home to yourself.

Hormone-Supportive Protein Muffins (aka the snack that’s saving me right now)

Hormone-Supportive Protein Muffins (aka the snack that’s saving me right now)
These are quick to prep, blood sugar balancing, and loaded with ingredients your hormones love - think flaxseeds for estrogen metabolism, almond flour for healthy fats, and collagen or protein powder for stable energy. I’ve been grabbing them on the go between client calls and feeling so much better than when I used to reach for something sugary.

Ingredients:
  • 2 ripe bananas (mashed)
  • 2 eggs
  • 1/4 cup melted coconut oil or avocado oil
  • 1/4 cup maple syrup or honey
  • 1 tsp vanilla extract
  • 1/2 cup almond flour
  • 1/2 cup ground flaxseed
  • 1/2 cup collagen peptides or clean vanilla protein powder
  • 1/2 tsp cinnamon
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt
  • Optional: 1/3 cup dark chocolate chips, blueberries, or chopped walnuts
Instructions:
  1. Preheat oven to 350°F (175°C) and line a muffin tin with liners.
  2. In a bowl, whisk together mashed bananas, eggs, oil, syrup, and vanilla.
  3. Add in almond flour, flaxseed, protein powder, cinnamon, baking soda, and salt. Stir until just combined.
  4. Fold in any optional add-ins.
  5. Divide batter evenly into muffin cups (about 10-12).
  6. Bake for 18–22 minutes, or until a toothpick comes out clean.
  7. Let cool slightly and enjoy!
These muffins are hormone-friendly because:
  • Flaxseed supports estrogen metabolism and gut health
  • Protein balances blood sugar and supports ovulation
  • Healthy fats help regulate hormones + keep you full
Perfect for a morning snack, lunchbox addition, or 3 PM blood sugar crash prevention.

Bruschetta Flatbread

Bruschetta Flatbread
I threw this Bruschetta Flatbread together one night when I wanted something quick and feel-good—and now it’s on repeat over here. It’s got that crispy, savory, fresh vibe I crave, but it’s secretly packed with goodness too.

The olive oil and lean chicken make it heart-healthy, the feta adds a little calcium boost for bones (plus that salty flavor I love), and the tomatoes + garlic give it a nice immune-supporting kick.

Basically, it tastes like comfort food but checks all the boxes for feeling good after.

Ingredients:

  • 4 Tomato (finely diced)
  • 3 Garlic (cloves, minced)
  • 2 tbsps Extra Virgin Olive Oil
  • 1/2 cup Basil Leaves (chopped)
  • 1 tbsp Balsamic Vinegar
  • 1/2 cup Feta Cheese (crumbled)
  • Sea Salt & Black Pepper (to taste)
  • 4 Brown Rice Tortilla
  • 8 ozs Chicken Thighs With Skin
Instructions:
  1. Preheat oven to 410ºF (210ºC). Add the tomatoes, garlic, basil, vinegar, olive oil, feta, salt and pepper to a mixing bowl. Toss well and let sit for 15 minutes to marinate.
  2. Spread the mixture over the brown rice tortillas using a slotted spoon to drain the excess liquid (too much liquid will make the tortilla soggy). Top with cooked, diced chicken thigh (optional). Place on parchment paper on a pan and bake for 14 minutes.
  3. Remove from oven. Run a spatula between the parchment paper and tortilla to detach any parts that might have become stuck while baking. Slide onto a plate and slice with a pizza cutter. Enjoy!
4 servings

Why I Stopped Drinking Coffee First Thing in the Morning (And What I Do Instead)

Why I Stopped Drinking Coffee First Thing in the Morning (And What I Do Instead)
For years, my morning routine was simple: wake up, pour coffee, survive. I thought I needed that caffeine hit to function—especially during those foggy, sleep-deprived mom seasons. But what I didn’t realize was that this little habit was doing more harm than good… especially when it came to my hormones.

Let’s break it down: when you drink coffee on an empty stomach, it triggers a cortisol surge. Cortisol is your body’s main stress hormone, and while it’s totally normal for it to rise in the morning, stacking coffee on top of already-high levels is like throwing fuel on a fire. That caffeine spike also tanks your blood sugar, drains your minerals, and leaves your body feeling like it just ran a marathon before 9 a.m.

Cue: mid-morning crashes, anxiety for no reason, irritability, and that wired-but-tired feeling you just can’t shake.

☕ Coffee before food = cortisol surge + blood sugar crash = hormone chaos.
It’s not you—it’s the timing.

A 2022 review published in Nutrients confirmed that caffeine increases cortisol levels, especially when consumed in the morning on an empty stomach. Over time, this stress on your system can disrupt your HPA (hypothalamic-pituitary-adrenal) axis, which plays a big role in hormone regulation and energy balance. [PMID: 35053394]

So what do I do now?

Instead of reaching for coffee first thing, I start my day with a protein-rich breakfast. Think: eggs with spinach, chia pudding with collagen, or a hormone-balancing smoothie packed with fiber, healthy fats, and protein. THEN I enjoy my coffee—without the crash.

Not only has this small shift helped my energy last longer, but my mood, focus, and cycle have all felt way more stable.

✨ Want to balance your hormones without giving up your favorite things?

My Cycle Syncing Recipe Book breaks down exactly what to eat (and when) to support your body through each phase of your cycle.

Because you shouldn’t have to choose between your morning coffee and feeling like yourself again. You just need a rhythm that works with your hormones, not against them.

 
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Meet Leah Negrin

 
I am a bold, beautiful, sometimes timid, usually happy, essential oil, nutrition junkie. Although at 39 I feel as if I've had several careers over a lifetime (or at least sometimes when I look back at my resume that is what shines through). I've been a paralegal, an office manager, an administrative assistant, worked in commercial lending and have finally landed on nutrition.

My journey to nutrition started many years ago when my sister was diagnosed with celiac disease and food had to change for the family. From there, along my own health journey I’ve helped people not only figure out what to eat but how to do it so that it can work for them sustainably. For almost seven years I’ve been counseling people on their nutrition and weight loss journeys. 

Finally getting some sunshine in Southern California *Photo credit  Brittany Hassett 

I am knowledgeable about what purpose food serves your body and I focus on finding sustainable options when it comes to food; this also led to my love of essential oils. I had the opportunity to attend a workshop where a registered dietitian spoke about using essential oils in her practice to help her patients. I was floored. I knew that #plantsheal but I didn't realize that others in the 'conventional' medical community thought that as well!! Learning that it was possible to incorporate these magical little bottles gave me a huge sense of hope.


Alina, myself and Caitlin (oily bffs) *Photo credit Anne Negrin

 
As I learned more about these oils I was diagnosed with increased intestinal permeability or as many of us know it, leaky gut. Leaky gut has been around for quite awhile but many of us are just learning what this is or why this is even more common these days than ever before. Many issues can be related to leaky gut including autoimmune diseases. Receiving this diagnosis just led me down a path further to learn about nutrition and how to best serve my body and take care of myself.


Enjoying a vegan ice cream cone in Budapest! *Photo credit to Michelle Owen 

Since birthing our sweet baby boy at home earlier this year I’ve been incredibly passionate about helping other women too who are pregnant and new mothers with their nutrition. Eating healthy for your pregnant body and your postpartum self is a game changer for both mother and baby.

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