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, […]

Wondering what working with a dietitian would actually look like? Samantha Rigoli explains the free assessment, the Gut-First Method, and the questions to ask before you commit.

You wake up with a flat stomach. By lunch, your waistband is a little snug. By 4pm, you’re unbuttoning your jeans under your desk and wondering if you somehow swallowed a balloon. If that sounds familiar, I want you to know two things. First, you’re not imagining it. Second, you don’t have to keep cutting […]

If you’ve spent any time on social media lately, you’ve probably heard someone tell you that you need magnesium. Can’t sleep? Magnesium. Stressed? Magnesium. Constipated? Magnesium. Muscle cramps? Magnesium. Going through perimenopause? Definitely magnesium. And while I’m always cautious when one supplement starts sounding like the answer to everything, magnesium really is an important mineral […]

I Thought I Could Eat My Way Out of It. I Couldn’t. For a long time, I thought I could fix it myself. After all, I was a Registered Dietitian. Nutrition was literally my profession. So when my body started changing, I assumed I just needed to clean things up a little. Eat a little […]

Batch-Friendly Hormone-Supportive PancakesHigh protein, fiber-rich, and designed for steady energy (yes, even for your kids) This is a make-once, eat-for-two-mornings recipe because consistency beats perfection, especially in busy seasons. Ingredients (Makes ~10–12 pancakes / 2 mornings): Optional add-ins: Instructions: Batch Strategy (this is the real win): Extra Tips!

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 […]

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 the gut lining, while berries deliver antioxidant […]