Sam
Welcome to my little corner of the internet, where we dive into all things nutrition, gut health, and hormone balance. No confusing or conflicting information here – just practical, science-backed info you can actually use in your day-to-day life.
Whether you're trying to decode your digestive issues or figure out your symptoms, I'm here to share what I've learned from years of helping real people (just like you!) feel better from the inside out.
So grab a cup of tea, get comfy, and learn how to nourish your body and reclaim your vitality.
Straight Talk on Gut Health, Hormones, and Feeling Your Best
Food for Thought Blog
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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 […]
If you’ve been dealing with bloating, fatigue, skin breakouts, or brain fog, your gut may be asking for support. One of the most effective ways to heal your gut is by starting with your grocery list. The foods you buy set the foundation for how well your digestion works, how stable your energy feels, and […]
Ingredients: 1 cup cooked quinoa (cooled) 1 can chickpeas, rinsed and drained 1 cup cherry tomatoes, halved 1 cucumber, diced 1 red bell pepper, chopped ¼ cup red onion, finely diced 2 Tbsp fresh parsley, chopped 2 Tbsp fresh mint, chopped 3 Tbsp olive oil Juice of 1 lemon Salt + pepper to taste Optional: […]
If you’ve been working on your gut health and hormones but you still feel tired, bloated, foggy, or just “puffy” all over… there’s one system you’re probably overlooking. Your lymphatic system. What the Lymphatic System Actually Does Think of it as your body’s built-in waste and recycling service. It’s responsible for: The catch?It has no […]
What does it really mean to “feed the good bacteria”? And why does it matter? You’ve likely heard that eating more fiber is good for digestion — but functional nutrition goes deeper. It’s not just about staying “regular.” It’s about nourishing the diverse ecosystem inside your gut that plays a direct role in your mood, […]
When my client first came to me, she felt completely stuck. She had been struggling with persistent acne, unpredictable digestion, daily bloating, poor sleep, low energy, and mood swings. No matter what she ate or how “healthy” she tried to be, her body wasn’t responding—and she couldn’t figure out why. She was frustrated, exhausted, and […]
In today’s fast-paced world, many women silently struggle with persistent symptoms — digestive discomfort, hormonal imbalances, stubborn fatigue — and are left wondering if they’ll ever feel like themselves again. Conventional healthcare often overlooks the deeper root causes, offering quick fixes rather than true healing. At Healthy to the Core NYC, we believe lasting wellness […]
Resistant Starch and Prebiotics for Gut Health: What to Eat and Why It Matters. How resistant starch + prebiotic fiber fuel your gut, balance hormones, and reduce inflammation If you’ve been told to avoid carbs for better digestion or hormone balance — I’ve got news for you: not all carbs are created equal. In fact, […]
Traveling is one of the most enriching things we can do for ourselves and our families—but let’s be real: it can also be physically and emotionally demanding, especially with kids in tow. I recently returned from an unforgettable trip through South America. Seven flights, a few long bus rides, horseback adventures, and the beautiful chaos […]
Magnesium Deficiency: Signs, Benefits & Best Types for Your Health If you’ve been feeling constantly fatigued, stressed, or experiencing muscle cramps, your body might be begging for more magnesium. Despite being involved in over 300 biochemical processes, nearly 50% of people don’t get enough of this essential mineral. At Healthy to the Core NYC, we […]
