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Beets and Balance INTEGRATIVE HEALTH & NUTRITION COACHING

Helping women with PCOS:
—> Reduce their symptoms
—> B

Many of you have asked why I haven’t been posting lately... I’ve been too busy sleeping and growing a BABY!!! I am 13 we...
08/10/2019

Many of you have asked why I haven’t been posting lately... I’ve been too busy sleeping and growing a BABY!!! I am 13 weeks pregnant and expecting a healthy baby boy. To all my PCOS’ers, it is possible to heal your body and to conceive naturally. It took two years of hard work, but it was all worth it. As a result of this new chapter, I will be on social media much less as I focus on staying healthy, fully present, and connected to each moment of this journey. Sending you all love and hope.

Everyone loves a good origin story, right? Peter Parker’s spider bite, VH1’s “Before They Were Stars,” Meghan Markle (pr...
13/09/2019

Everyone loves a good origin story, right? Peter Parker’s spider bite, VH1’s “Before They Were Stars,” Meghan Markle (pre-princess). Those stories make us believe that anything is possible—and it IS! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Would you believe that before I had success as a Health Coach, I was a middle school teacher and that during the day I'm a nonprofit executive? True story. My heart has always been in helping others and that passion brought me here. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Where did you get your start?⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

If you don't like tacos, we can't be friends. Well, I will introduce you to amazing tacos, which you will absolutely fal...
11/09/2019

If you don't like tacos, we can't be friends. Well, I will introduce you to amazing tacos, which you will absolutely fall in love with. Then we will quickly become best friends. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, anyone up for tacos tonight? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

"Weight gain, mood swings, fatigue, and low libido aren't diseases that can be 'cured' with a quick injection or a pharm...
09/09/2019

"Weight gain, mood swings, fatigue, and low libido aren't diseases that can be 'cured' with a quick injection or a pharmaceutical. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Most of these problems can't be permanently solved by eating less or exercising more. They are hormonal problems. They mean our bodies are trying to tell us something is wrong."⠀⠀⠀⠀⠀⠀⠀⠀⠀
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~ Sara Gottfried⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you have PCOS, you are not alone. You are not broken. Your body is simply telling you it needs attention. It needs nurturing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Don't suffer in silence. Ask for help and learn how to take back your body and finally feel good again. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

"I am confident that nobody...will accuse me of selfishness if I ask to spend time, while I am still in good health, wit...
07/09/2019

"I am confident that nobody...will accuse me of selfishness if I ask to spend time, while I am still in good health, with my family, my friends, and also with myself." ~ Nelson Mandela⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Happy Saturday, loves! I hope you spend this weekend being completely wrapped in things that make you laugh so hard you p*e a little! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Cheers to living in the moment!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

"Mindful eating means simply eating or drinking while being aware of each bite or sip."  ~ Thich Nhat Hanh⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀...
05/09/2019

"Mindful eating means simply eating or drinking while being aware of each bite or sip." ~ Thich Nhat Hanh⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you have PCOS, you have likely been told that you need to diet or count your calories. And if you've been following my feed, you know I believe that's a bunch of crap! I don't support diet culture and calorie counting has been scientifically proven as ineffective. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Yes, nutrition impacts symptoms of PCOS. BUT, if you don't have a healthy relationship with food, then it doesn't matter what you eat. Wellness begins in the mind and how we feel about food matters.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So instead of starting your PCOS healing journey with an intimidating diet or tons of research about PCOS-friendly foods, start with mindful eating. Mindful eating is the simple act of slowing down and enjoying our food. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are 2 tips to help you get started:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#1 - Put down your cell phone, turn off the TV, and eliminate distractions. Just eat. Nothing more. Nothing less. Enjoy the moment. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#2 - Notice the smell, the texture, the flavor, and the colors of your food. Your senses exist for a reason. So use them to help you enjoy your meal. Find pleasure eating. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Enjoy!!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Pineapple is your new  #1 bro. You heard me right. Pineapples are filled with bromelain, which is fancy little dude who ...
03/09/2019

Pineapple is your new #1 bro. You heard me right. Pineapples are filled with bromelain, which is fancy little dude who helps to beat inflammation. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Next time you are struggling to fight off those PCOS symptoms, add some "bro" to your diet and eat your way to health. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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PS - Did you know that foods rich in bromelian may also help to increase fertility rates and improve implantation? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Today I'm inspired by new beginnings. I love the first of the month! It always feels like a fresh start to kick off new ...
01/09/2019

Today I'm inspired by new beginnings. I love the first of the month! It always feels like a fresh start to kick off new things and create dream-worthy goals. I can't wait to share what I'm turning that inspiration into! What's inspiring you today? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

PCOS'ers don't sleep. Increased androgens and too much cortisol negatively impact our ability to fall asleep and stay as...
30/08/2019

PCOS'ers don't sleep. Increased androgens and too much cortisol negatively impact our ability to fall asleep and stay asleep. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How do you overcome this?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Start by managing your stress and incorporating a relaxing self-care routine. If your stress isn't under control, it won't matter what you eat or what supplements you ingest. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You can also add the following supplements to your regiment: melatonin, magnesium, and gaba.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Drink chamomile tea or turmeric golden milk before bed, which helps to nourish the body and induces a sleepy state of mind. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Can I take the opportunity to introduce myself? I’ve seen new faces here and I want to say two things: Hello & Welcome! ...
28/08/2019

Can I take the opportunity to introduce myself? I’ve seen new faces here and I want to say two things: Hello & Welcome! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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My name is Laura and I am a Health Coach who loves creating moments to remember and empowering other women to do the same. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Most weekends you’ll find me studying women's wellness, but my favorite things to do over the weekend is spend time hanging out with my hubby, finding something new to explore, or taking a moment to sit still and find my zen. I tend to run high and am super hyper. So it's important that I make time to do nothing and just chillax. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’d be honored to connect with you, so leave a comment and let me know what you like to do with your free time! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Most orange juice you buy in a grocery store isn’t actually made from real oranges. It’s usually made from concentrate, ...
26/08/2019

Most orange juice you buy in a grocery store isn’t actually made from real oranges. It’s usually made from concentrate, filled with sugar, and contains added “flavors”. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Skip the juice isle and pick up a real orange instead. Your body and your wallet will thank you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Someone once told me that the pineapple is a symbol of hospitality. Since you’re hanging out in my little corner of the ...
24/08/2019

Someone once told me that the pineapple is a symbol of hospitality. Since you’re hanging out in my little corner of the internet, I figured I’d post a picture of one to invite you in! Welcome to .and.balance , where you can expect to catch a glimpse into my life as a Health Coach with the occasional post of my obsession with tacos thrown in! I’m so happy you’re here. While we are getting to know each other, what would like to know about me? Post your questions below! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

The more you observe, the more you see. The more you see, the more you know. The more you know, the more you dream. And ...
23/08/2019

The more you observe, the more you see. The more you see, the more you know. The more you know, the more you dream. And dreaming? Dreaming makes us feel alive. Let's continue to dream. BIG.
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Don't just image a life without PCOS or a life where fertility isn't a challenge. Go bigger than that. Dream like you did when you were a child and anything was possible.
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Now get out that and make those dreams come true!

PCOS is sooooo misunderstood. It’s not this simple hormonal issue that can be fixed with a generic birth control pill. ⠀...
20/08/2019

PCOS is sooooo misunderstood. It’s not this simple hormonal issue that can be fixed with a generic birth control pill. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It’s a serious medical condition that greatly impacts the quality of life of 10% - 15% of women. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you’ve been diagnosed with PCOS, ask for help. These symptoms aren’t a life sentence. Reach out to a functional medicine doctor, a naturopathic doctor, or an expert in women’s hormones. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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With the right support, you have the power to reverse your symptoms and feel like a million bucks! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It’s quite common for women to be given a treatment plan by their doctors that includes a healthy diet, exercise, and stress management. But a lot of women don’t know HOW to actually do this. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is where a health coach comes in. We work WITH doctors, health clinics, and medical experts. They give you the plan and we teach you how to do it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you are ready to take your body back, shoot me a message. I can show you the way.!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

I am suuuuuch a summer baby! I can't get enough of this warm weather and sunshine. I don't ever want it to end!⠀⠀⠀⠀⠀⠀⠀⠀⠀...
18/08/2019

I am suuuuuch a summer baby! I can't get enough of this warm weather and sunshine. I don't ever want it to end!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I think there is a reason I love the sun so much...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sunlight triggers the release of hormones in your brain. Exposure to sunlight is thought to increase the brain’s release of a hormone called serotonin. Serotonin is associated with boosting mood and helping a person feel calm and focused.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So get out there and get you daily dose of sunshine!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Feed your body and you feed your soul. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀Eat healthy as much as possible. But don't forget to make room ...
16/08/2019

Feed your body and you feed your soul. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Eat healthy as much as possible. But don't forget to make room for special occasions, favorite foods, and self love. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You are worth it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Today I'm  busy at work building an amazing website for you guys! The site will be filled with blogs, info about me, my ...
14/08/2019

Today I'm busy at work building an amazing website for you guys! The site will be filled with blogs, info about me, my 1:1 coaching program, my group coach program, and more! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is a huge project for me! I have never created my own website and zero technology patience. But its totally worth it. Stay tuned! More to come!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

We spend waaaay too much time sitting and not enough time moving our bodies. This sedentary life is slowing killing us. ...
12/08/2019

We spend waaaay too much time sitting and not enough time moving our bodies. This sedentary life is slowing killing us. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Check out this excerpt from a recent startstanding.org article:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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"Sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting. We are sitting ourselves to death," says James Levine, a professor of medicine at the Mayo Clinic, in an interview with the LA Times. "The chair is out to kill us."⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You may have heard the saying, “sitting is the new smoking,” which is credited to Dr. Levine. He’s not the only one who believes that we're sitting ourselves to death. There’s a growing body of research that supports his claim and the benefits of standing desks.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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"We weren't designed to sit,” claims Dr. Joan Vernikos, former director of NASA's Life Sciences Division and author of the “Sitting Kills, Moving Heals”. "The body is a perpetual motion machine."⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Dr. Levine estimates that, in the US, we spend more than half of our waking hours sitting down, either watching TV, driving, or sitting at a desk at work or at home.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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https://www.startstanding.org/sitting-new-smoking/ #⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Today is National Book Lovers Day!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀I have a confession to make on  … I LOOOOOVE to read!! Since I was a...
09/08/2019

Today is National Book Lovers Day!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I have a confession to make on … I LOOOOOVE to read!! Since I was a little girl, I loved to get lost in a good book. I spent the summers with my Pop-Pop and Grandma. They had a huge tree in the front yard with big giant branches. I used to climb as high as I could and would sit there for hours ready Nancy Drew books.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These days you will usually finding me reading books about women's health, hormones, PCOS, fertility, and clean living. Right now I am re-reading The Adrenal Thyroid Revolution by and I just started reading Taking Charge of Your Fertility by Toni Weschler. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In order to be good at what I do, I need to continually learn and cultivate my skills. Plus, I love this s**t! So if you ever need book recommendations, I'm your girl!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How about you, love? What do you read? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

“Besides causing reproductive changes like irregular periods and difficulty conceiving, PCOS can cause a number of distr...
08/08/2019

“Besides causing reproductive changes like irregular periods and difficulty conceiving, PCOS can cause a number of distressing dermatological symptoms such as acne, boils, irregular hair growth, hair loss, skin tags, and weight gain. These changes to your physical appearance can lower your self-esteem and make you feel uncomfortable in your body. You may also experience mood disorders such as anxiety and depression, which can affect your self-esteem as well.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Remember that your family and friends love you for who you are, not because your face is clear or hair perfect. After all, you don’t love your best friend for that reason, right? Respect yourself, and trust that your loved ones love you as much as you love them. If this becomes a chronic problem, try seeing a mental health professional so you can work through any negative thoughts you may have.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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~ Nicole Galan, RN⠀⠀⠀⠀⠀⠀⠀⠀⠀
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https://www.verywellhealth.com/how-pcos-affects-your-relationships-2616703⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

If you want to be my best friend, you have to make me tacos. That's it. We are besties for life!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀Seriou...
06/08/2019

If you want to be my best friend, you have to make me tacos. That's it. We are besties for life!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Serious. I eat tacos every single week. Chicken tacos. Beef tacos. Fish tacos. Veggie tacos. Bring on all the kinds of tacos! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I am pretty sure that it is a proven fact that there are about 347 millions ways you can make a taco. So basically, it's impossible not to love tacos. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Right now, you should double tap if you love tacos too. And you should comment below with your favorite taco fixings. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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PS - Did you know that are a zillion ways to make PCOS diet friendly tacos?! I know...I totally just made your day. Ya baby!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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While you were focused on eating the perfect diet, developing the ideal workout routine, and forcing yourself to be "hea...
04/08/2019

While you were focused on eating the perfect diet, developing the ideal workout routine, and forcing yourself to be "healthy", you forgot how to be HAPPY. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Without happiness, you cannot truly be well. A negative state of mind will destroy your diet, exercise, and self-care routines. Negativity breaks down our bodies and slowly poisons us. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Happiness is essential for human health. So take a moment to slow down, to breathe, and to smile. Discover that one thing that brings a smile to your face no matter what. A smile is a powerful step towards greater happiness.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I have this picture of my nephew, Olin. He is standing there, teeny and tiny, in he the outfit he chose himself - cozy sweat pants, rain boots, and no shirt. His face is full of wonder and innocence that only a child can possess. He is holding his favorite chicken, who follows him everywhere he goes and loves to be wrapped in his little arms. This photo always makes me smile and leaves me overflowing with happiness. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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COMMENT BELOW with that one small thing you can count on to bring a smile to your face. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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PS - Did you know that science has shown that the mere act of smiling can lift your mood, lower stress, boost your immune system, and even prolong your life?⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

We often hear that we need to consume more water and should ingest at least 8 glasses of water per day. But what you don...
02/08/2019

We often hear that we need to consume more water and should ingest at least 8 glasses of water per day. But what you don't hear about are the risks of drinking unfiltered tap water. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Regular tap water contains the following chemicals that are toxic to our bodies:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- Chlorine: Regular consumption of chlorine in tap water can lead to certain types of cancer such as, but not limited to urinary bladder, re**um and breast cancers.⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Fluoride: is reported to suppress thyroid function, weaken the bones, lower immunity, trigger tumors, and even cancer if ingested in high amounts.⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Lead: Affects the neuromuscular system, can cause abdominal problems, irreversible brain damage and growth retardation in youngsters. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Arsenic: The main culprit for skin problems, multi-organ failures, physical deformities, and it has been well-established to have a link to cancer.⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Radioactive Elements: Can cause severe metabolic malignancies and cellular damage, leading to abnormal cell divisions.⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Toxic Organic Compounds (TOC): Trigger the formation of tumors, cause kidney and liver diseases, and even cancer as well.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Invest in a water filtration system or purchase a Brita Water Filter Pitcher. This will allow you to ensure you are getting the benefits of good hydration without the risks of consuming unfiltered water. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Happy 35th birthday to me!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀I love birthdays (oh yes, it's a total Leo thing!), eating yellow cake wit...
31/07/2019

Happy 35th birthday to me!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I love birthdays (oh yes, it's a total Leo thing!), eating yellow cake with chocolate frosting and rainbow sprinkles (the special cake my momma always makes for me and will forever be my favorite), and celebrating another year of being me! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I am lucky to have a life filled with love, adventure, and happiness! I am so excited to see what 35 will bring! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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PS - Yes, I am absolutely going to indulge in that gluten-filled, dairy-filled, sugar-filled not good for you slice of birthday cake. Remember, it's the 90/10 rule and there is room for special occasions in your diet.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#90/10rule

So...in addition to being wellness nerds, handsome hubby and I are also Seinfeld geeks. We just finished watching all 9 ...
30/07/2019

So...in addition to being wellness nerds, handsome hubby and I are also Seinfeld geeks. We just finished watching all 9 seasons (Yes, there are 180 episodes. Don't judge!) for the millionth time. And now we are going through Seinfeld withdrawals!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We need help! Which series should we obsess about next? We have already binged on: The Office, Friends, The Vikings, Game of Thrones, Stranger Things, and Handmaiden's Tale. Please comment below with your binge-worthy recommendations!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And yes, I totally recommend snuggling up on the couch with your favorite person in your favorite pj's to watch your favorite shows as a form of self-care! Remember when I was talking about balance earlier this month? Sitting still and disconnecting for a bit is completely ok!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Bell peppers are one of my favorite foods! I love to add them to salads, quinoa dishes, fajitas, or just eat them in sli...
28/07/2019

Bell peppers are one of my favorite foods! I love to add them to salads, quinoa dishes, fajitas, or just eat them in slices as a midday snack. These little guys offer a lot of variety and a lot of nutrients!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Bell peppers are filled with antioxidants, vitamins, and minerals. Here are a few:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- Vitamin C – One medium-sized red bell pepper provides 169% of the Reference Daily Intake (RDI) for vitamin C, making it one of the richest dietary sources of this essential nutrient.⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Vitamin B6 – Important for the formation of red blood cells⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Vitamin K1 – Important for blood clotting and bone health⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Potassium – Improves heart health ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Folate – Essential for women trying to conceive and for women who are pregnant⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Vitamin E – Essential for healthy nerves and muscles⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Vitamin A – Important for vision, the immune system, and reproduction ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Source: https://www.healthline.com/nutrition/foods/bell-peppers ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Have you moved today? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀Did you make time for exercise of some kind? This can be a traditional gym worko...
26/07/2019

Have you moved today? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Did you make time for exercise of some kind? This can be a traditional gym workout, going for a long walk, taking a hike, or chasing your kids around the park. What matters is that you move!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Move your body, reduce inflammation, nurture your hormones, and tell PCOS to shove it! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you ever want to join me for a hike, DM me! I would love a hiking buddy!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Get it, girl!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

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