NourishYou NW

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

MYTH: You just need more willpower to stop the evening cravings.If you've ever stood at the cupboard at 9pm, promising y...
10/21/2026

MYTH: You just need more willpower to stop the evening cravings.

If you've ever stood at the cupboard at 9pm, promising yourself you'd be "better tomorrow", I want to take the discipline conversation off the table for a second.

Because for a lot of women already doing the work, the evening pull isn't a character flaw. It's a fuel story showing up late.

When breakfast was a scramble and lunch was whatever you could grab between the pile of to-dos, your body spent the whole day a little short on real fuel, and especially on protein. It waited. It was patient. And then around the time everything finally goes quiet, it comes to collect.

That's not weakness. That's an under-fuelled day asking to be paid back.

So the fix usually isn't white-knuckling harder at night. It's looking back at the day, getting enough protein and real fuel into breakfast and lunch, so your evening isn't carrying the whole load.

Tonight, before you blame your willpower, get curious: what did you actually eat before 3pm?

Save this for the next 9pm cupboard moment. 💛

Coaching sessions do not constitute medical advice or replace care from a licensed healthcare provider. Outcomes vary; no guarantee of disease prevention or cure.

The hungriest you've felt in years isn't greed, it's your body quoting you a bill from breakfast.That ravenous, can't-th...
10/21/2026

The hungriest you've felt in years isn't greed, it's your body quoting you a bill from breakfast.

That ravenous, can't-think-about-anything-else hunger that shows up by afternoon? It feels like your willpower is slipping. Like if you were just a little more disciplined, you could clamp it down.

But hunger is honest math. If the day didn't carry enough real fuel early, your body doesn't forget the shortfall, it reconciles it. The account comes due, usually loud, usually late.

So before you fight the signal, get curious about it: what did the first half of the day actually give you to run on?

You're not greedy. You're not weak. You're being handed an invoice.

Save this for the next afternoon it hits. 💛

Coaching sessions do not constitute medical advice or replace care from a licensed healthcare provider. Outcomes vary.

Small swaps. Big impact! 🌿•Healthy living isn’t about giving up everything you love. It’s about making intentional choic...
10/21/2026

Small swaps. Big impact! 🌿
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Healthy living isn’t about giving up everything you love. It’s about making intentional choices that nourish your body and help you feel your best.
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Progress, not perfection. One choice at a time. 💚
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What’s one food swap you love?
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10/21/2026

3 Cheese EGG BAKE!
Versatile.
Delicious.
Filling.
Easy.
Checks all the ✅s!!
Protein
Fiber
Good fats
Color
YUM😋
Put chopped veggies at the bottom of a grease lined pan (I use olive oil or coconut oil): gr onion, yellow pepper, red onion, broccoli, shredded zucchini. Sprinkle with a generous amount of feta.
Cover with egg mixture: 12-14 eggs, 4 egg whites, 3/4 C cottage cheese, salt, garlic powder.
Bake 375 30 min. Sprinkle diced tomatoes and shredded cheddar on top and bake 5-7 min more.
Serve with Brenda Sparks bagels with butter and local honey.
Serious favorite!
Happy Tasty Tuesday!

Why does lifting heavy actually calm the blood-sugar chaos you feel all day?If you're already strength-training, you mig...
10/21/2026

Why does lifting heavy actually calm the blood-sugar chaos you feel all day?

If you're already strength-training, you might think of it as shape work. It's doing something quieter and bigger than that.

Here's the map: every meal sends glucose into your bloodstream. Your muscle is the single largest place that glucose can go, a sink that pulls it out of circulation. And here's the part most women never hear: using your muscle (and having more of it) opens more doors for that glucose to enter, with less insulin needed to nudge it in.

Bigger, more-used muscle = more open doors = steadier energy, not just a steadier number on the scale.

So the strength work you're already doing isn't only changing how you look. It's giving a meal somewhere useful to go, which is why protecting and using muscle is worth thinking about as blood-sugar regulation, not just exercise.

If this reframes the lifting you're already doing, save it for the days the "why" slips. 💪

Coaching sessions do not constitute medical advice or replace care from a licensed healthcare provider. Outcomes vary; no guarantee of disease prevention or cure. Review all changes to medications/lifestyle with your doctor.

10/19/2026

Ikigai.
The purpose of life.
YOUR reason for living.
Have you considered this lately?
Dan Buettner’s book, the Blue Zones researches groups of people who live the longest and what they do (or don’t do).
“According to scientists who have studied the five Blue Zones, the keys to longevity are diet, exercise, finding a purpose in life (an ikigai), and forming strong social ties — that is, having a broad circle of friends and good family relations.”
Did you realize that your”plan de vida” could contribute to a longer, happier life?
Consider yours.
Ready for a refresh?
And are you living in accordance with your deep purpose?
If there is dissonance there, please consider a free consult with me.
Let me see how I can help!
Happy Mindset Monday🪷

Small additions. More nourishment. One meal at a time. 🌱1. BerriesRich in antioxidants and a source of fiber.2. Avocados...
10/19/2026

Small additions. More nourishment. One meal at a time. 🌱

1. Berries
Rich in antioxidants and a source of fiber.

2. Avocados
Provide heart-healthy unsaturated fats and fiber.

3. Beans & Lentils
An affordable source of plant protein, fiber, and minerals.

4. Pumpkin Seeds
Provide magnesium, zinc, and healthy fats.

5. Leafy Greens
Supply folate, vitamin K, and other essential nutrients.

"Once you dial in your perimenopause nutrition, you shouldn't need to think about it anymore."I wish it worked like that...
10/18/2026

"Once you dial in your perimenopause nutrition, you shouldn't need to think about it anymore."

I wish it worked like that. But here's what no one tells the woman who's already doing the work:

What steadied you three months ago can feel off now, and it's not because you got lazy or did it wrong.

In this window, estrogen shifts, sleep changes, and the stress load your body's been carrying all move the math. The plate that fit the old you isn't failing. It's just out of date.

So the skill isn't locking in one perfect formula and defending it. The skill is noticing, energy dipping sooner, hunger louder at night, recovery slower, and adjusting a little. That's not backsliding. That's you reading your own body.

You're not doing it wrong. You're doing it with a body that keeps moving, and learning to move with it.

Save this for the next time your "perfect plan" stops feeling perfect, and tell me below: what used to work that doesn't anymore? Let's get curious. 💛

Coaching sessions do not constitute medical advice or replace care from a licensed healthcare provider. Outcomes vary; no guarantee of disease prevention or cure.

You know exactly what to do now, and some days you still can't make yourself do it.That gap, between knowing and doing, ...
10/18/2026

You know exactly what to do now, and some days you still can't make yourself do it.

That gap, between knowing and doing, is the loneliest part. You've read the things. You understand your body better than you ever have. And still there are days the knowledge just won't translate into the doing.

Here's what I want you to hear: that gap isn't backsliding. It isn't a lack of willpower you need to muscle through. It's a tired body carrying more than anyone can see, human, and worn, not broken.

You don't need to earn your way back with a perfect day. You just need a little compassion for the woman who knows, and is doing this anyway.

If this is you right now, let me know with a 💛 in the comments, you're not the only one in that gap.

Coaching sessions do not constitute medical advice or replace care from a licensed healthcare provider.

"My labs are fine," they said. So why don't I feel fine?If you've left an appointment with a clean bill of health and a ...
10/17/2026

"My labs are fine," they said. So why don't I feel fine?

If you've left an appointment with a clean bill of health and a body that still won't cooperate, the fatigue, the stalled scale, the sleep that doesn't refresh you anymore, I need you to hear this: you're not imagining it, and you're not broken.

Normal labs with real symptoms usually means no one looked at the load underneath. The years of accumulated stress your body's been quietly carrying. That's the piece diets, harder workouts and "just manage your stress" tips never touched, which is exactly why it kept coming back.

In my free training, "You're Not Stuck, You're Overloaded," I'll walk you through why your body stopped responding and the different order that starts to change it, belief first, then lowering the load. Not another rigid plan to white-knuckle.

Save your seat (it's free):
👉 https://my.cliniciq.com/f/nourishyou-nw/you-re-not-stuck-you-re-overloaded-registration

You're not stuck. You're overloaded. And a load can come down.

Coaching sessions do not constitute medical advice or replace care from a licensed healthcare provider. Outcomes vary; no guarantee of disease prevention or cure.

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Water Street
Silverton, OR
97381

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Wednesday 11am - 4pm

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