Avery has always been inspired by the joy and connection that food brings—from both a holistic and a health-centered perspective. Even as a young girl, she intuitively understood the power of nourishing the body with real, whole foods to feel her best. When she’s not working with clients, you can almost always find her moving her body—biking, running, skiing, wakeboarding, or practicing yoga. And of course, she loves spending time in the kitchen, experimenting with delicious, nourishing recipes that she’s always excited to share.
Hi Friends- Welcome to March!
This month is all about gentle awareness, seasonal nourishment, and learning how your body
uniquely responds to food. Instead of chasing perfection, we’re focusing on three powerful (and
very practical) foundations:
- Food reactions
- Fiber diversity
- Mindful fueling
These three pillars are deeply connected to gut health, hormones, skin, energy, and blood sugar
balance.
Let’s dive in.
Table of Contents
Listen Before You Label
So many of us jump quickly to cutting foods out when something feels “off”. But true integrative nutrition teaches us to first observe before we restrict. Food reactions are not always food allergies. They can be influenced by:
- Gut health & microbiome balance
- Stress and nervous system load
- Sleep quality
- Cycle phase (especially around ovulation + luteal phase)
- How quickly or mindlessly we eat
This month, I invite you to notice:
1.How you feel 30–90 minutes after meals
2.Your energy, digestion, bloating, cravings and skin
3.Your mood and focus after different types of meals
4.Not to judge — just to gather information.
Your body is always communicating.
Food Reactions: It’s Not Just the Food
If you’ve ever thought, “I eat clean… why do I still feel inflamed, bloated or tired?”
Here’s a reframe I love: Your capacity to digest is just as important as what you eat. When digestion is supported, many “reactions” soften over time.
Support your digestion by:
- Slowing your meals down
- Chewing thoroughly
- Sitting (not standing or scrolling) while eating
- Taking 3–5 slow breaths before your first bite
- This is nervous system nutrition — and it matters.
Fiber Diversity = Hormone + Gut Support
Instead of only thinking eat more fiber, I want you to think… eat more kinds of fiber!!
Different plants feed different beneficial bacteria.
This diversity supports:
- Estrogen detox pathways
- Regular bowel movements
- Skin clarity
- Immune resilience
- More stable blood sugar
Aim to rotate from:
- Leafy greens
- Cruciferous veggies
- Roots (carrots, beets, sweet potato)
- Berries and citrus (hello, juicy March oranges)
- Seeds and nuts
- Herbs and spices
A small variety adds up fast! You don’t need massive salads — you need variety.
Mindful Fueling: Blood Sugar Is the Foundation
As someone who prioritizes blood sugar balance in every meal, I want to remind you…
Balanced meals create:
- Steadier hormones
- Fewer cravings
- More energy for workouts
- Calmer skin and digestion
Here’s a simple March plate check:
✔ Protein
✔ Healthy fat
✔ Fiber-rich carbs
✔Color
No perfection required — just intention,
So what should your intention be this March you might ask?
Instead of asking:
“What should I cut out?”
Try asking:
“How can I better support my digestion, variety, and awareness this month?”
Small shifts create big changes in how your body responds.
Here’s to being nourished, grounded, and energized.
