Disclaimer: Always consult members of your healthcare team before implementing new therapies.

Studies have shown that 12 hours of overnight fasting can improve insulin resistance, lower blood sugar levels, and improve other metabolic responses in the body such as in people living with polycystic ovary syndrome (PCOS).  Improved insulin resistance has also been linked to decreased inflammation in the body, decreased pain, and improved overall health.  Tailor your evening to ensure your last meal will be 12 hours before your next and try one of my favs - Breakfast Banana Split - when you're ready to break - fast!

While a Mediterranean diet may not suit everyone, there is something that everyone can learn from it. This particular diet includes plenty of vegetables, fruits, beans, lentils, and nuts while choosing little to no red meat, opting for poultry, fish, or beans instead.  

Nuts and seeds offer healthy monounsaturated and polyunsaturated plant oils, along with protein. 

Monounsaturated fats can help lower LDL (bad) cholesterol levels, which can reduce the risk of heart disease and stroke.  They also assist cells in developing and maintaining themselves.  Some examples of monounsaturated fats include olive oil and peanut oil.  

Extra virgin olive oil (EVO) is packed with heart-healthy fats and antioxidants, making it a fantastic addition to a nutritious meal. EVO has also been associated with a wide range of benefits and may help protect against inflammation, heart disease, breast cancer, and type 2 diabetes.

Polyunsaturated fats can also help lower LDL cholesterol levels. They contain essential fatty acids such as omega-3 and omega-6, which are necessary for brain function and cell health.  Salmon, eggs, walnuts, soybeans, and tofu are good sources of omega-3 and omega-6 fats.

Legumes, such as beans, are filling, provide lean protein, and contain several vitamins and minerals. Chickpeas, also known as Garbanzo beans, are an excellent source of iron. They are high in fiber, which benefits digestion by supporting bowel movements and increasing the number of healthy bacteria in your gut.  Check out this yummy Mediterranean-inspired dish.  Your microbiome will thank you!

In our fast-paced culture, the communal aspect of mealtime can sometimes get overlooked. Finding the time to align our family schedules for a meal together can be a difficult task. Additionally, our schedules are often overloaded, causing us to resort to eating on the go. The moments when we can prepare a meal without rushing become sacred, whether it be for family, friends, or ourselves. These moments provide a chance for mindfulness meditation to become the secret ingredient your loved ones can't quite identify. The practice can be as simple as watching your thoughts, taking full conscious breaths, being in the present moment with every step of meal preparation bringing you closer to your inner presence and the Divine. Take the time to practice mindfulness-awareness as you prepare this delectable bite, and bask in the conversations it sparks around the dinner table!

Papaya is one of my favorite fruits of all time! I find its juicy flavor, which is a perfect mix between a cantaloupe and a mango, truly satisfying.  Its high water content contributes to its juiciness and also aids in digestion. Papaya is rich in fiber, which can help prevent constipation. Additionally, papaya contains a digestive enzyme called papain, which is responsible for breaking down proteins in food, making them easier to digest and absorb. Whether you add it to a smoothie, or a salad, or enjoy it on its own, if you are experiencing digestive issues, try incorporating a little papaya.

Proper hydration is crucial for optimal body function at a cellular level. Water is responsible for transporting nutrients and oxygen to all cells while eliminating waste from the body. Insufficient hydration may result in dehydration, leading to symptoms such as dizziness, lightheadedness, headaches, and constipation. Drinking eight to 12 eight-ounce glasses or bottles of water daily can enhance digestion, regulate body temperature, and improve mental clarity. If you prefer a little flavor, adding a squeeze or a few slices of lemon to your water will not only liven it up but provide a healthy dose of vitamin C and freshen your breath!

Premenstrual syndrome (PMS) is a cluster of physical and emotional symptoms women and individuals can experience during the luteal phase of the menstrual cycle.  The luteal phase occurs anywhere between 10 - 14 days before the menstrual bleed for people with monthly periods.  PMS symptoms can range from mild to debilitating and can include breast tenderness, bloating, constipation and/or diarrhea, joint or muscle pain, headaches, and mood swings.  Studies show that estrogen dominance (higher levels of estrogen than progesterone in the body) is likely the underlying cause.  

B vitamins can assist with PMS symptoms by helping the liver metabolize estrogen.  B vitamins can also assist in progesterone production, which can help balance estrogen and progesterone levels. Riboflavin (vitamin B2) can be found in milk, eggs, fortified breakfast cereals, mushrooms

plain yogurt.  Niacin (vitamin B3) can be found in meat, fish, wheat flour, and eggs.  Vitamin B6 is available in foods like peanuts, soybeans, wheat germ, oats, bananas, and chicken or turkey.  B6 helps convert tryptophan into serotonin, a neurotransmitter that regulates mood. 

We highly recommend tracking not just your menstrual bleed but every day of the menstrual cycle as there is a wealth of information to be gained by tracking trends in things like mood, energy levels, and physical well-being during prior menstrual cycles.  Try adding dietary sources or supplemental of B vitamins to your shopping list 10 to 14 days before your next menstrual bleed and track whether or not previously experienced PMS symptoms improve.