©2019 by Katie Trussell. Proudly created with Wix.com


A single thread connects us all: desire for happiness. We may even share a yearning to thrive, have boundless energy, strong mental and physical drive and the means to accomplish our goals; be it through accessing our creativity or attracting more financial abundance. Unexplained emotions act like barricades to our well being and create distance between what we want and what we have. Nutrition can help close the gap. Numerous studies document the link between food and mental health and prove dietary patterns contribute to depression. We have so much more control than we think.

By replacing processed carbohydrates and inflammatory foods (omega 6 oils & grains) with healthy fats from olive, avocado and coconut oils, nuts, seeds, grass fed meat and wild caught fish as well as low glycemic vegetables and fruits - optimal health can be achieved. This is our basic human right. We all deserve the kind of nourishment that not only prevents illness but promotes wellness and presence in our endeavors. It's as simple as adjusting what we consume BUT much much more complex - thus, we need support.

Below is a collection of simple recipes I compile on a regular basis to assist you on your journey. They all consist of healthy anti-inflammatory fats, quality protein and low glycemic fruits and veggies. I include simple preparation techniques and the benefits of the main ingredients used so you can feel confident in what you are eating and adding to your life - rather than what you are taking away. 

bon appétit xo



Your body's secret weapon - Your key to to balanced eating


days 1-7

Focus on blood building foods. Water rich fruits and vegetables. Kale, kelp, wakame, mushrooms, water chesnuts, beets, artichoke, broccoli, carrot, green beans, zucchini. Include antioxidant rich smoothies. 
*You may be craving: Chocolate. Enjoy it! Try and stick to dark chocolate that is also dairy free to minimize dairy related hormonal breakouts. You're probably feeling a mix bag of emotions - both relief and fatigue. Lay low. Recline. Read and nurture yourself.


days 8-15

Focus on foods that metabolize estrogen. Sprouted and fermented foods such as sauerkraut, kimchi etc. Opt for dark leafy greens. Add vitamin C to help absorb iron. Nuts & seeds. Emphasize light, fresh & coloful foods. You're likely feeling energized and motivated! This is a great time to recommit, make plans and eat healthy because it's so much easier during this phase.
*You may be craving: Healthy foods! Relish in your favorite nourishing dishes! If there is a good time to eat carbs - this is the time - because we retain much less water during the follicular phase. Don't go crazy here but enjoy your favorite healthy starches and carbohydrates as they'll likely leave you feeling better, rather than worse (can't be said for the luteal phase).


days 15-21

Estrogen spikes = support your liver. Whole fruits, veggies, nuts & seeds. Focus on fiber rich veggies. Brussel sprouts, chard, dandelion greens, okra, spinach, asparagus, escarole, scallions. Plus antioxidant rich fruits such as raspberries, strawberries & coconut increase glutathione and support the liver to detoxify rising hormones. 
*You may be craving: SALT & SEX...and maybe sushi, chips, popcorn. Try getting sodium through mineral rich crystal salts and whole foods. This is a good time to cook from home and avoid eating out. Increase protein and limit/reduce carbs if you're feeling sluggish. (oh....and indulge in some safe intimacy with your lover. Just be careful because you're highly fertile during this phase unless you're looking to conceive).


days 22-28/35* depending on the length of your cycle

Estrogen & Progesterone rise and fall. It's good to eat foods that contain serotonin such as leafy greens & protein. Magnesium rich foods are also helpful such as dark chocolate, pumpkin seeds & spinach. Choose foods rich in B Vitamins, calcium & fiber to reduce sugar cravings, mitigate fluid retention & promote flushing of the hormones. Include cauliflower, collard greens, daikon, onion, parsnip, radish, squash, sweet potato. Sip on peppermint tea & low sugar smoothies

*You may be craving: Coffee, chocolate, steak. Eating during this week is usually hormonal eating and not emotional eating. Try Matcha tea, dark chocolate, grass fed meat & chlorophyll. If this time of the month is particularly difficult for you, aim to intentionally limit/reduce carbohydrates and sugar while focusing on healthy fats and protein.