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Nourished With Tish | Functional Nutrition

Nourished With Tish | Functional Nutrition

Gut & Hormone Nutritionist

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High Protein Tiramisu

August 8, 2024 by Tisha Leave a Comment

Okay, not to toot my own horn (okay, I’ll toot a little), this High Protein Tiramisu might be one of my favourite recipes I’ve ever whipped up. Here’s the thing: I love Tiramisu. Like a lot. And sometimes, nothing beats the classic dessert and we don’t need to mess with a good thing. But other
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Filed Under: Dessert, Home, Recipes

High Protein Chocolate Peanut Butter Smoothie

July 24, 2024 by Tisha Leave a Comment

This High Protein Chocolate Peanut Butter Smoothie is great if you’re craving something sweet, or want a healthy swap for a tasty milkshake (which, by the way, can still have a place in a healthy diet!). Let’s be real: chocolate and peanut butter will always be the reigning food flavour combo. This recipe is packed
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Filed Under: Breakfast, Drinks, Home, Recipes Tagged With: chocolate peanut butter, protein, smoothie

Buffalo Chicken Bowl with Cauliflower

May 10, 2024 by Tisha Leave a Comment

If you’re craving something spicy, satisfying, and packed with nutrition, this Buffalo Chicken Bowl is your new go-to. Loaded with roasted cauliflower, crispy sweet potato fries, juicy shredded chicken tossed in buffalo sauce, and topped with crunchy romaine, cooling ranch, and blue cheese crumbles—this bowl checks all the boxes. Whether you’re looking for a quick
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Filed Under: Home, Main Dish, Recipes, Salads, Summer Tagged With: buffalo chicken, cauliflower, gluten-free

Parsnip & Apple Soup

December 6, 2023 by Tisha Leave a Comment

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Filed Under: Autumn, Home, Lunch, Main Dish, Recipes, Soups Tagged With: dinner, recipe, soup, winter

PB & J Chia Pudding | High Protein

October 17, 2023 by Tisha 1 Comment

  Oh baby, I feel like I almost need to reintroduce myself, it’s been THAT long since I’ve posted a recipe. And boy, oh boy, have I missed it! (In fact, I have a long list of recipes I’ve been wanting to create, but I just have not had the time.) In case you want
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Filed Under: Breakfast, Home, Recipes Tagged With: breakfast, chia pudding, gluten-free, pb & j, recipe, strawberry

QWU Ep. 3: How Diet Culture Holds You Back

November 14, 2022 by Tisha Leave a Comment

In this episode, we unpack what diet culture is, how it shows up in our everyday lives and how it can impact the LGBTQ+ community. Whenever I work with a client, I always like to start here, with diet culture. Even when we’re looking at something deeper like hormone issues. (Especially when we’re looking at
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Filed Under: Home, Intuitive Eating, Podcast

QWU Ep. 2: How Gender Bias Impacts Health

August 11, 2022 by Tisha Leave a Comment

In this week’s episode, we are diving into a pretty heavy topic: we’re looking at how gender bias shows up in health care. This topic is so important to me, as a woman and as a nutritionist. I have seen time and time again how women, trans people and gender non-conforming individuals are often neglected
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Filed Under: Home, Podcast

Queer Wellness Unpacked Ep. 1

July 31, 2022 by Tisha Leave a Comment

So I have some pretty exciting news! I decided to create a podcast. Honestly, this has been something I’ve been thinking about for a while now, so I’m really excited to finally share Queer Wellness Unpacked. This podcast will be a deep dive into all the topics I hold dear to me: diet culture, weight
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Filed Under: Home, Podcast Tagged With: hormone, podcast, queer

Gluten-Free One Pan Mushroom & Sausage Gnocchi

July 11, 2022 by Tisha Leave a Comment

This week, we’re keeping things short and sweet with this One Pan Mushroom & Sausage Gnocchi. This recipe comes together so quickly and is hella tasty. And while I used gluten-free gnocchi, you can absolutely use any kind you like. During the week, I naturally gravitate towards recipes that I can simply toss on a
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Filed Under: Healthy Eating, Home, Lunch, Main Dish, Recipes, Winter Tagged With: gnocchi, mushroom, sausage

The Functional Guide To PMS

July 4, 2022 by Tisha 2 Comments

What Is PMS? Premenstrual syndrome (PMS) refers to a cluster of symptoms that happen between ovulation and menstruation–starting approximately 10 to 14 days before your period begins and ending shortly after you begin to bleed. These symptoms can include: an increased appetite (which is normal–your body is gearing up for a very major event: your
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Filed Under: Hormone Health Tagged With: menstrual cycle, period, pms, prostaglandins

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Dairy & hormones—friend or foe? There’s a lo Dairy & hormones—friend or foe? 

There’s a lot of mixed info out there, but here’s the truth:

❌ Dairy doesn’t *always* mess with hormones.

✅ Some people are sensitive to it, while others digest it just fine.

✅ Full-fat dairy (like yogurt) has probiotics, calcium & vitamin D—which can actually help PMS!

The key? Listen to your body. If dairy triggers symptoms like bloating or cramps, you might want to try temporarily cutting it out to see how you feel.

But if you’ve been told you need to cut out dairy for your hormone health, just know there’s a lot of benefits to incorporating it into your diet! #hormonehealth #integrativenutrition #periodproblems
✨ Can diet help with endometriosis? ✨ Endomet ✨ Can diet help with endometriosis? ✨

Endometriosis affects about 10% of women and people assigned female at birth worldwide, and is one of the most common causes of pelvic pain for women of reproductive age.

While we still need more research in this area, some foods might be helpful in lowering inflammation, getting rid of extra estrogen and avoiding the triggers that make endometriosis symptoms worse. 

✨Did you know?✨ 

There’s a link between IBS and endometriosis: they often co-exist together. If you struggle with symptoms like bloating or stomach pain, it might be worth checking for food intolerances, celiac disease or IBS.

💬 Have you noticed a link between what you eat and your symptoms? Share your experience below! ⬇️ #endometriosis #hormonehealth #endo #integrativenutrition #periodproblems 

PMID: 36375827
PMID: 23419794
PMID: 23334113
🚩 Does your period pain feel like a monthly nig 🚩 Does your period pain feel like a monthly nightmare?🚩

Mild cramps? Normal.

Pain that disrupts your life? Not so much. 

Here are 3 signs your period pain might need more attention—and what can help! 🩸

#periodproblems #hormonesupport #hormonehealth #pcos #endometriosis #integrativenutrition
Period cramps cramping your style? 😩 Here are s Period cramps cramping your style? 😩 Here are some go-to ways to ease the pain:

🍵 Raspberry leaf tea – supports uterine relaxation
🔥 Hot water bottle – your cozy cramp-fighting BFF
💊 Ibuprofen – helps reduce inflammation & pain
🧘‍♀️ Magnesium – calms muscles & supports relaxation
🚶‍♀️ Low-impact movement – gentle movement = better blood flow

Save this for next time & let me know what works for you! 💕 #periodproblems #pms #crampsrelief #hormonehealth #integrativenutrition
This is your reminder that it’s NORMAL to have l This is your reminder that it’s NORMAL to have lower energy during your luteal phase. And here’s what you can do to support these lower energy times in your cycle. #hormonehealth #lutealphase #functionalnutrition

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