How to *actually* change habits

Estrogen dominance and how to find balance

There’s a phrase being tossed around about hormones — Estrogen Dominance. A lot of conversation has centered around this essential hormone, specifically for women, in my work and have noticed an update in concern around it on social media and just in daily life. Overheard recently, “… way better alternative to tofu — all that estrogen soy!” The misinformation out there in the world about estrogen, hormones, progesterone and balance is, well, out of balance. We’re bombarded with horrifying claims about how estrogen is causing infertility, how soy is evil, that we all need to be taking progesterone supplements and creams to be healthy. It’s not that simple. NOT. THAT. SIMPLE. AT ALL. Happy Hormone Reset: https://www.briannatowne.com/happy-hormones [https://www.briannatowne.com/happy-hormones]

Is is really bloat? Why your tummy is unhappy

Bloating is almost always a combination of things related to food -- not enough fiber, constipation, not enough water, or an unhappy gut microbiome. This episode covers it all (and asks if what you're dealing with actually is bloat ... or another culprit). Foods that feed a  happy gut: black beans, Brussels sprouts, avocados, sweet potatoes, broccoli, cabbage (bonus if it’s fermented aka sauerkraut or kimchi), turnips, pears, figs, carrots, apricots, flax seeds (also incredible for menstrual cycle regulation and easing symptoms!), oats, hazelnuts Happy Hormone Reset: https://www.briannatowne.com/happy-hormones [https://www.briannatowne.com/happy-hormones] Healthier Fried Rice: https://www.briannatowne.com/blog/2019/7/23/healthier-veggie-fried-rice [https://www.briannatowne.com/blog/2019/7/23/healthier-veggie-fried-rice] Recipes: https://www.briannatowne.com/blog?category=Recipe [https://www.briannatowne.com/blog?category=Recipe]

My Story

How I went from pizza rolls, tater tots, cheese, cereal and pasta (aka the most unhealthy vegetarian ever), to a nutritionist and maternal health expert.  It's a very intricate story with a few twists and turns but it's lead me here to working with the most amazing clients, feeling incredible in my own body, and finally understanding how to put together food in a healthy way that works for mothers.

How to *actually* change habits

Habits have nothing to do with willpower.  You can't  just force yourself to stop drinking coffee or workout daily. In fact, trying to force your way in to new habits or breaking old ones, makes it even MORE difficult to achieve. The secret is FRICTION.

Why you can't get a good night's sleep

How does your diet affect your sleep? In this episode, Brianna breaks down exactly how different hormones are responsible for restful sleep, why the food you're eating is making you exhausted AND making it hard to get to sleep at night, and how you can change your sleep habits for good. Brianna also discusses ways to make your bedroom and nightly routine conducive to better sleep and explains why you crave sweet carb-y foods after a rough night of sleep.  If you're a mother who is  struggling to get good restful sleep  regularly, this episode is for you. Even if your kids don't sleep through the night, you can create better sleep habits for yourself that will make whatever sleep you CAN get the most restful and restorative ever. Links to things mentioned in the episode: Brianna's favorite sleep mask: http://bit.ly/2MT4CaL [http://bit.ly/2MT4CaL] Light alarm clock: http://bit.ly/2WpDqUf [http://bit.ly/2WpDqUf] Epsom salts: http://bit.ly/2pYERwZ [http://bit.ly/2pYERwZ] Happy Hormone Reset: https://www.briannatowne.com/happy-hormones/happy-hormones [https://www.briannatowne.com/happy-hormones/happy-hormones] GI Index: https://www.nhrmc.org/~/media/testupload/files/low-gylcemic-meal-planning.pdf?la=en [https://www.nhrmc.org/~/media/testupload/files/low-gylcemic-meal-planning.pdf?la=en]