NourishYou NW

NourishYou NW National Board Certified Health & Wellness Coach. IIN graduate. NASM certified Personal Trainer. NASM certified Nutrition Coach. Cycling Instructor.

MACRO-FRIENDLY MEALS•Simple meals that balance protein, carbs & healthy fats•🍓 BreakfastGreek yogurt + berries + granola...
08/11/2026

MACRO-FRIENDLY MEALS
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Simple meals that balance protein, carbs & healthy fats
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🍓 Breakfast
Greek yogurt + berries + granola + nut butter

🥗 Lunch
Chicken + rice + roasted veggies + avocado

🌯 Quick Meal
Turkey + cheese + avocado wrap + fruit

🐟 Dinner
Salmon + sweet potato + broccoli + olive oil

🍎 Snack
Apple + Greek yogurt + peanut butter

Think: PROTEIN + CARBS + FAT + FIBER
You don’t need to make eating complicated to make it nourishing.
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Making healthy lunches doesn't have to be complicated. 💛•Small swaps can make a big difference in your child's energy, f...
08/04/2026

Making healthy lunches doesn't have to be complicated. 💛
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Small swaps can make a big difference in your child's energy, focus, and fullness throughout the school day.
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Try building lunches with these simple components:
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🥪 Protein (turkey, chicken, cheese, Greek yogurt, beans)
🍓 Fiber (fruit, vegetables, whole grains)
🥑 Healthy fats (nuts, seeds, avocado)
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Remember—healthy eating isn't about perfection. It's about making realistic choices more often that nourish growing bodies.
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📌 Save this post for your next grocery trip and share it with another parent looking for lunch inspiration!
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She came to me exhausted, gaining weight without explanation, barely sleeping, and carrying a fog she couldn't shake. He...
08/03/2026

She came to me exhausted, gaining weight without explanation, barely sleeping, and carrying a fog she couldn't shake. Her oncologist had cleared her, but her body felt anything but clear. 💛

What most post-cancer care misses is this: treatment doesn't just target cancer cells. It disrupts the entire hormonal ecosystem. Estrogen, progesterone, cortisol, and thyroid hormones can all be significantly altered by chemotherapy, radiation, and hormone-blocking therapies.

When we looked at her full hormone panel alongside her lifestyle patterns and stress load, the picture became clear. Her body wasn't broken. It was overwhelmed and under-supported.

With targeted shifts in nutrition, stress physiology, and sleep rhythm, she began to feel herself again. Not the old her. A stronger, more aware version. ✨

Your body has the capacity to recalibrate. You just need the right support to get there.

08/02/2026

So many women I work with apologize for feeling scattered, forgetful, or mentally slow - as if it reflects some personal failure. It doesn't. 💛 When estrogen and progesterone shift after cancer treatment or hormonal changes, the brain literally loses key support systems that regulate memory, focus, and clarity. Cortisol dysregulation piles on top, making it even harder to think straight. Your brain isn't broken. It's responding to a real physiological shift in your body. 🌿 The encouraging truth is that the brain has a remarkable capacity to recover when the underlying hormonal environment begins to stabilize. This fog has a reason, and that reason can be addressed. You deserve to feel clear and capable again - and your body is more resilient than you've been told. ✨

You walked into a room and forgot why you were there. You lost a word mid-sentence. And quietly, a fear started growing ...
08/01/2026

You walked into a room and forgot why you were there. You lost a word mid-sentence. And quietly, a fear started growing - is this just who I am now?

It is not. Brain fog is a signal from four specific body systems.

Estrogen (your brain's sharpness hormone) drops and thinking slows. Cortisol (your body's main stress chemical) stays too high and blocks clear thought. Your thyroid (the gland that controls how fast every cell in your body works) slows down and takes your recall with it. And underneath all three, inflammation keeps the internal fire lit.

None of these are permanent. Every single one is addressable.

Your body is not giving up on you. It is asking for support. Save this and share it with someone who has been told the fog is just part of getting older. They deserve real answers.

07/31/2026

When a client comes to me feeling stuck after a diagnosis or struggling with hormone symptoms, inflammation is almost always part of the picture. Here is where I start.

1. Prioritize sleep - your body does its deepest repair work overnight, and poor sleep spikes inflammatory markers fast.

2. Remove refined seed oils - these drive oxidative stress and are easy to swap for olive oil or avocado oil.

3. Add color to every plate - deeply pigmented vegetables carry antioxidants that help neutralize inflammatory signals.

4. Manage your stress response - chronic stress keeps cortisol elevated, which directly fuels inflammation over time.

5. Hydrate consistently - even mild dehydration slows the cellular processes your body needs to calm inflammation naturally.

Your body knows how to heal. These small steps create the conditions that make healing possible. 🌿✨

07/30/2026

Your cells tell a story.
What’s yours?
Past.
Present.
Future.
You can’t change yesterday.
But you can impact tomorrow.
Pick one thing!
What’s yours?

Brain fog is not a personality flaw. It is not aging. It is not weakness.It is a fuel problem.The hormones that carry en...
07/30/2026

Brain fog is not a personality flaw. It is not aging. It is not weakness.

It is a fuel problem.

The hormones that carry energy and blood flow to your brain drop during cancer treatment, chronic stress, and perimenopause. When they drop, your brain slows down. Not because something is broken. Because it is not getting what it needs. Think of a phone at 3% battery. Still working. Just running on almost nothing.

Here is what nobody tells you: you can start shifting that signal tomorrow morning.

Step outside within 30 minutes of waking. Five minutes of morning light kicks your brain's natural hormone signaling back into motion. It costs nothing. It asks nothing hard of you.

Your brain is not broken. It is waiting for the right signal. Save this and try it tomorrow. 🌅

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Silverton, OR
97381

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Wednesday 11am - 4pm

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