Food for Thought Blog

Are You Feeling Stuck? Here’s Why… If you’ve ever cut back on sugar, added an extra workout, or made a small shift in your diet and immediately saw results—but now, nothing seems to work—you’re not alone. Here’s why your old tricks aren’t working anymore. Many women tell me: ✔️ “I haven’t really changed my diet, […]

Why this works: Ingredients: Directions: Simmer lentils + veggies in broth for 20–25 minutes.Stir in greens at the end.Drizzle olive oil before serving. This recipe is great for perimenopause when your gut motility has slowed and you need a boost.

If you’re in perimenopause and suddenly wondering why your digestion feels slower than it used to… this is for you. As progesterone declines, gut motility naturally slows down. That can mean bloating, incomplete bowel movements, and that heavy, uncomfortable feeling. This simple chia + flax + kiwi bowl works with your hormones, not against them. […]

Last week, I attended my friend Nicki Sizemore’s book signing for her beautiful new book, Mind, Body, Spirit, Food. An incredible cookbook that will change the way you cook and feed your family forever. During her talk, Nicki shared a concept that stopped me in my tracks: something she calls “intentional cooking.”It’s about bringing presence, […]

Healing, hormone-balancing comfort food for your gut Ingredients Directions Why This Soup Heals This soup isn’t just comfort in a bowl, it’s a functional medicine meal that supports your gut, hormones, and immune system on multiple levels. For Gut Health For Perimenopause & Hormone Balance For Overall Health & Longevity Ready to Heal from the […]

SIBO-Friendly Coconut Chia Porridge with Stewed Berries Supports: Gut healing, blood sugar regulation, hormone balance Ingredients For the porridge: For the berry topping: Instructions Functional Nutrition Insight This breakfast is low in FODMAPs and rich in anti-inflammatory fats from coconut milk, making it ideal for individuals with SIBO. Chia seeds provide mucilage that helps soothe […]

Prep: 8 min | Cook: 0 min | Total: 8 min | Servings: 1 | Author: Samantha Rigoli, RD, MS, RDN Ingredients Substitutions: Use quinoa for oats; almond milk for soy; walnuts for pumpkin seeds; lactose‑free or coconut yogurt if avoiding dairy; raspberries for blueberries. Method

Many women believe they’re eating a high-quality diet because they prioritize protein — eggs for breakfast, chicken and rice for lunch. While protein is essential, this approach often misses one of the most important nutrients for gut and hormone health: fiber. Fiber supports digestion, blood sugar balance, estrogen detoxification, and satiety. Yet most women consume […]

If there’s one message I want you to take into the new year, it’s this: You don’t need to feel guilty about holiday eating — and you don’t need to wait for a new year to feel better. Your gut can begin recalibrating in 24–48 hours once you start feeding it the right foods:polyphenols, prebiotic […]

So many women in their 40s come to me saying the same thing: “I’m exhausted, but I don’t know why.” This isn’t normal tiredness — it’s a full-body heaviness, like you’re moving through wet cement.It affects your mood, your clarity, your motivation, and even your confidence. And in many cases, the reason isn’t “just hormones.”It’s […]

One of my favorite things is experimenting in the kitchen and then sharing the meals that truly make a difference in how we feel. Today I have two recipes to share: one is a cozy, protein-packed breakfast bowl that kept me energized all morning, and the other is our go-to family dinner — customizable poke […]