Chatting about some of the long-term impacts of stress and how it can lead to hormone issues down the line.

Hi friends! How are you? I hope you’re having an amazing day so far! I’m taking an F45 strength class and have calls lined up the rest of the day.

For today’s post, I wanted to chat a little bit about stress. I talk with clients every day, and this is a huge theme. We’re all stressed. It can be emotional, physical, or environmental stressors, and the results compound over time. When stress becomes chronic, it can unfortunately wreak havoc on the body, affecting things like our digestion, immune system, glucose tolerance, sleep, and hormones.

Today, I wanted to focus specifically on hormonal imbalances caused by stress, and what you can do about it. Please keep in mind that as always, this post is not medical advice. Talk to your doctor about personalized recs for you and get the help and support you need. If you’re ever curious about functional lab testing to see how stress is affecting your body’s balance, email me gina@fitnessista.com subject TEST.

How Stress Can Cause Hormonal Imbalance

When we’re stressed, our body releases cortisol, which is known as the stress hormone. When it’s in small amounts, cortisol can be helpful. It gives us energy and adrenaline to deal with the task at hand. When the stressors are chronic, our body is flooded with excess cortisol, and it eventually stops responding as well. High cortisol eventually leads to low cortisol, which gives us that apathetic, fatigued, and worn down feeling.

Cortisol can also interfere with the production of sex hormones, like estrogen, progesterone, DHEA, and testosterone. Ample hormones are crucial for our menstrual cycles and reproductive health. High levels of stress can also impact thyroid function, which plays a huge role in metabolism and energy.

When cortisol is high, it can lead to mood swings, weight gain, and mental health struggles. The adrenal glands, which produce cortisol, become overworked, which can lead to adrenal fatigue. This is also called adrenal insufficiency, where the body isn’t reponding to cortisol the same way it used to.

This ongoing imbalance can contribute to a range of symptoms, from irregular menstrual cycles and fertility issues to fatigue, anxiety, and depression.

Here are some of the things we can do about it:

How To Manage Stress Induced Hormonal Imbalance

Stress management is one of the hardest, but one of the BEST things we can do for our health.

Here are some of my favorite strategies:

1. Adopt a Regular Exercise Routine

Stress can be an incredible way to reduce stress, but it’s important to remember that exercise can be an extra stressor the body, particularly if it’s especially long and intense. General movement can help lower cortisol levels, increases endorphin production (your body’s natural mood boosters), and is obviously a good thing for overall health. I’m sure many of my reader friends are already active, but this is just a reminder to stick with movement and keep exercise a part of your routine. Just make sure to alternate intensities and include at least 1-2 days of rest each week.

2. Practice Meditation and Mindfulness

The impact of meditation and mindfulness stratgies is profound. The help to decrease cortisol levels and can make a huge difference in mood, productivity, focus, digestion, and sleep. Meditation can also help with insulin sensitivity!

It doesn’t have to be a formal meditation session. Instead, you can do things that help you feel at peace, like working on a puzzle, reading a book, chatting and strolling with a friend, or staring at a blank wall in silence. The key is to take the Zen feeling that you have during these times and translate it to the chaos of the rest of the day. It’s easy to feel peaceful while you’re meditation, but how do you feel the rest of the day?

3. Maintain a Healthy Diet

The foods we eat can affect our hormone balance. For example, a lot of women create adequates amount of estrogen, but aren’t able to detox it properly, which can lead to estrogen dominance symptoms. You want to make sure you’re getting in lots of leafy green veggies, broccoli, aspagus, artichoke, and healthy fats. Highly processed foods, sugar, and caffience can also affect our body’s stress response and our hormone levels. I like to get protein and plants in every meal, with lots of healthy fats, too.

Blood sugar balance also makes a huge difference. Make sure to have a protein, carb, and healthy fat in each meal and snack, try walking or easy exercise after carb-heavy meals, and I also like to eat my starches and desserts LAST so the protein and fiber can blunt the glucose spike.

4. Prioritize Sleep

Quality sleep is essential for hormone regulation. When you’re under extreme amounts of stress (and chronic, everyday stress), sleep can be one of the first things to suffer, which increases cortisol levels. Aim for 7-9 hours each night. If you need help getting better sleep, email me about working together — sleep troubleshooting is one of my favorite things because sleep is one of my favorite things!!

5. Stay Connected and Seek Support

I think there’s enormous value in real-life, face-to-face connections and support. Surround yourself with friends and family members who lift you UP and don’t constantly drain your energy and joy. Talking about stress can help alleviate it, and the power in knowing that you’re not alone. If you feel overwhelmed, seek out the support of a therapist or counselor.

6. Incorporate Stress-Relief Techniques Into Your Routine

Just like the mindfulness component, incorporate activities every day that bring you JOY, like a hobby, time in nature, crocheting, reading, etc. Even when the entire day feels like a huge chaotic scramble, it’s worth it, even for five minutes.

A friendly reminder that managing stress isn’t just about reducing it in the moment, but creating long-term habits that impact your overall wellbeing and happiness.

If you’re struggling with stress or suspect you might be dealing with a hormone imbalance, check out this post on how to fight stress. It’s an old post but I still agree with these tips! 🙂

So tell me, friends: what are some of your daily stress reduction habits?

Xoxo

Sharing some of my favorite fashion finds for fall!

Hi friends! How are you? I hope you had an amazing weekend! We had a great little staycation in Phoenix, and P and I hit up the trampoline park and the Children’s Museum while Liv took dance classes all day. We’re back home, back to school, and I’m blitzing through work before I leave on a San Diego trip this week. I’d love to hear about your weekend!

For today’s post, I wanted to chat about fall fashion faves. Usually I’m kind of meh about fall fashion – I’m usually over here like give me all the tanks and sundresses – but this year I am FEELIN’ IT. Booties, jeans, sweaters, florals, reds, browns, yes yes.

Here are some of the things I’m loving for this upcoming season! It’s a mix of my style preference: classic with a sprinkle of the trendy things mixed in. If there’s anything you’re loving (or loathing!) for fall, please feel free to link it up in the comments section. Also, can we officially rejoice the death of the shacket? It’s gone, right???

*Little note that affiliate links are included below. They don’t impact purchase price but enable me to earn a small kickback that I use to keep this lil blog running. Thank you so much to those of you who choose to shop with my links!

Fall Fashion Faves

Dresses:

I’ve rented this dress in tan from Nuuly and it’s so gorgeous and flattering. Love it in the red for fall!

This dress looks super luxe but is an amazing price.

This would be so cute with boots or flats.

This silkly slip dress.

These are some of my all-time favorite dresses.

Farm Rio continues to be my #1.

I have this dress in hot pink and get SO many compliments when I wear it. (It looks like a La Vie Style House tunic at a fraction of the price.) They have fall colors and they’re all amazing.

This dress is a splurge, but I looooove it.

I’m always pumped when leopard comes back around.

Jeans:

I know that wide leg jeans are in style right now, but I’m not a tall person (5’4 1/2) and have short legs. They look bizarre on me, so I’m going more for bootcut and straight leg jeans.

Got these jeans and they fit extremely well; the fabric is excellent, too. Just a tiny bit of stretch.

Perfect straight leg jeans.

90s straight mid rise jeans.

Ribcage straight jeans.

Tops:

This sweater with textured sleeves.

This classy striped sweater.

This beautiful 3D flower cardigan.

This floral jacket.

Long sleeve zip up top.

Flattering long-sleeve tee.

This embroidered cardigan.

Skirts, jumpsuits, sets:

Obsessed with this skirt and sweater set; can’t wait for mine to arrive!

This sweater dress set!

Shoes:

After hating on these shoes coming back, I officially like them again lol. Also love these embroidered ones, and these jeweled ones!

These are my favorite Chelsea boots of all time.

These knee-high boots.

Leather Mary jane flats.

Accessories:

Classic white bow.

Leopard headband.

This pearl barette.

U-shaped hoop.

Set of three chain link bracelets.

Hope you have a happy Monday and I’ll see ya soon!

xoxo

Gina

Hi friends! Happy Friday! What’s going on this weekend? P has some basketball games and then the girls and I are off to Phoenix for dance. (The Pilot has a huge work event so that’s his life lately.) It’s going to be a busy one, but I really look forward to the weekends and love watching the girls shine in their respective activities.

I’m also excited to get out fall decorations! I was tempted to buy all the gourds at Whole Foods, until I remembered that the javelinas love to eat them 😉

It’s time for the weekly Friday Faves party. This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.

9.13 Friday Faves

Fashion + beauty + random:

Here’s a pic of the comfy Amazon set I’m loving lately.

It’s not too thin and the fabric is light and cozy. Definitely decent quality for the price.

I also ordered this set – can’t wait to wear it with Chelsea boots – but it won’t be here until the end of September.

Why are Somerset dresses the BEST?

If you’ve been needing a Vitamin C serum, here is an excellent option.

I’m trying to get set up for the holidays now so it’s not such a scramble. Ordered this advent calender for P if you’re looking for one!

Read, watch, listen:

Check out this week’s podcast episode about parasites. It was an eye-opening one for me and I learned a lot.

Speaking of parasites, I ordered this Rogers Hood Parafy kit to try. She’s gone viral on Instagram and TikTok (she’s the “Worm Queen.” You’re welcome if you decide to go down a rabbit hole lol) and I wanted to see what the hype is about.  This is an affiliate link if you decide to check it out, but just a heads up that I haven’t tried the product yet and will post a full review after I do!

A low-key fall checklist.

I was kind of meh about Jillian Michaels for a while but she’s crushing it lately.

More reasons to travel.

Fitness, health, life, and good eats:

Don’t forgot to enter this month’s giveaway here! It’s a good one packed with some of my favorite wellness essentials. (Just warming up before our giant Favorite Things giveaway this holiday season)

This is amaaaaaazing in coffee! Malk is my favorite almond milk because they have organic – almonds are chemically sprayed so I try to get organic whenever possible – and free of gums. Their organic almond milk is my current fave; it’s just organic almonds, water, and salt.

Pumpkin banana oat blender pancakes.

These chocolate chip almond butter bars look delish.

Our community functional detox starts on Monday! All the details are here.

Have a happy weekend and I’ll see ya soon.

xoxo

Gina

Hi friends! I have the perfect Halloween podcast topic today… let’s talk about parasites 🙂

I’m chatting with my friend Kate Mills all about these creepy crawlers, including:

– What are parasites and how do you know if you have them?

– Her health journey

– Her favorite detoxing strategies

– and so.much.more

*Friendly reminder that this isn’t medical advice. As always, talk with a doctor before making any fitness or nutrition changes.

Here’s more about Kate and her background:

Kate Mills is an Integrative Health Practitioner who has been on her own healing journey for over 28 years and specializes in identifying and addressing root causes and helping her clients find balance and optimize their own health.

After suffering from severe chronic pain, 10+ years of migraine headaches, daily seizures, and a multitude of symptoms that no western medicine doctor or test could identify the cause for, she became her own health detective. She spent most of her life learning, testing, and biohacking her way to now being healthier than she ever thought possible, and is passionate about helping others do the same.

Kate’s journey overcoming Lyme disease, mold illness, parasites, yeast overgrowths, deficiencies, mental health issues, and so much more have given her the tools and experience to support nearly anyone in reaching their health goals.

Kate specilizes in helping others reduce internal and external stressors while supporting their cells through detoxes, parasite cleanses, mold and yeast protocols, and maximizing healing technology (combined with a healthy lifestyle).

You can connect with Kate on her website, on Instagram, and at HLTHCAVE here.

Partners:

I’ve been using Nutrisense on and off for a couple of years now. I love being able to see how my blood sugar responds to my diet and habits, and run experiments. You can try out Nutrisense here and use GINA50 for $50 off.

I love love love the meals from Sakara Life! Use this link and the code GINAHSAKARA for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers.

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.

You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it! You can check out my review IHP Level 1 here and my review of Level 2 here.

I’m still obsessed with my sauna blanket. This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains, I sleep better on the days I use this, and it makes my skin glow. Link to check it out here. You can also use my discount FITNESSISTA15 for the PEMF Go Mat, which I use every day, and the red light face mask, which is a staple in my weekly skincare routine.

Get 20% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.) I’m currently obsessed with the shilajit gummies!

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you. 

Sharing the recipe for one of my all-time favorite crowdpleasing recipes: 4-ingredient guacamole. 

Hi friends! How’s the morning going so far? I’m off to the girls’ school for a bit, taking a barre class, and then to my annual derm apointment. Friendly reminder to get your skin checked! (I could make a weird segway into an Austin Powers guacamollllllleeee reference here but I’m just going to stop myself now.)

Let’s talk about one of the best appetizers to ever exist.

Guacamole is one of those foods that instantly makes any gathering more fun. It’s the ultimate dip that everyone loves, and the best part? You can whip it up in no time with just a handful of ingredients. Whether you’re hosting a party, hanging out with the fam, or just want a quick snack, guacamole is always a good idea. Today, I’m sharing a 4 Ingredient Guacamole Recipe that’s so simple and delicious, it might just become your new go-to.

I love guacamole because it’s the perfect blend of creamy, tangy, and fresh. Plus, it’s packed with healthy fats from the avocado, which is always a win. (Let’s just ignore the 140000 tortilla chips I eat along with it!)

This recipe is minimalistic, but has bold flavors.  With just four ingredients, you can have this ready to go in less than 10 minutes. Here’s the super easy guac recipe that’s perfect for any occasion!

Sometimes, less is more, and this simple 4-ingredient guacamole recipe proves that. It’s all about letting the natural flavors shine. The creamy avocado base, combined with zesty lemon juice, fresh pico de gallo, and a pop of cilantro, creates a guacamole that’s bright, refreshing, and soooooo good.

What I love about this recipe is how fast it comes together. Seriously, you’ll spend more time eating it than making it, and that’s the best kind of recipe in my opinion. Whether you’re prepping for a party, making a quick snack for yourself, or need something to spice up your meals, this guac is always a hit.

I also have a regular house guacamole recipe here, but this one is my go-to when I’m crunched on time or when I’m making a huge batch; it’s much faster and easier.

What To Eat With Guacamole

Guacamole is a versatile superstar, and it pairs beautifully with so many dishes. Here are a few of my favorite ways to enjoy this easy guacamole recipe:

1. Tortilla Chips

Classic and always a crowd-pleaser. The crunchy, salty goodness of tortilla chips with the creamy, flavorful guac is a match made in heaven. Perfect for game day, parties, or life.

2. Tacos

Guacamole and tacos are a dream team. Spread a layer of this 4-ingredient guacamole recipe on your tacos for an instant flavor boost. It works with any filling—chicken, beef, veggies, you name it!

3. Avocado Toast

Plain avocado toast is fine, but guacamole toast is even better.

4. Dairy-Free Buffalo Chicken Dip

For those spicy cravings, pair guacamole with this dairy-free buffalo chicken dip. The cool, creamy guac balances the heat, making for a perfectly balanced snack spread.

5. Black Bean Tostadas

Top your black bean tostadas with a generous dollop of guac. The creaminess of the guacamole complements the earthy beans and crispy tostada shells perfectly.

6. Eggs!

I looooove eggs with guacamole on top, rolled into a tortilla. Perfection.

Ingredients

2 ripe avocados (or faster: get the tubs of organic mashed avocado from Costco)

The juice of half to an entire lemon, depening on how zesty you want it

Pico de gallo salsa – use as much as your little heart desires

Chopped cilantro

Instructions

Step 1: Prepare the Avocados

Start by cutting the avocados in half and removing the pit. Scoop the flesh into a mixing bowl. Use a fork to mash the avocado until you reach your desired consistency—chunky or smooth, it’s totally up to you. For a smoother texture, a potato masher works wonders.

Step 2: Add Lemon Juice

Add the fresh lemon juice to the mashed avocado. This not only enhances the flavor but also helps prevent the guacamole from turning brown. Stir it in until it’s well combined.

Step 3: Mix in Pico de Gallo

Stir in the pico de gallo. The mix of tomatoes, cilantro, onions, and spices in the pico de gallo adds a fresh, vibrant flavor to the guacamole that’s hard to resist.

Step 4: Stir in Cilantro

Finally, add the chopped cilantro and give it all a good mix. The cilantro adds that signature herbal kick that makes guacamole so delicious. Taste and adjust the seasoning if needed—maybe a little kosher salt if you’re feeling it. Sometimes I’ll also add a splash of hot sauce of Worcestershire sauce (<— secret ingredient!)

Step 5: Serve and Enjoy

Transfer your guacamole to a serving bowl, cover it with a piece of plastic wrap to keep it fresh, and tap the plastic wrap down so that no air can get to the guac. This will help keep it from turning brown. Serve it up with your favorite dippers and boom! You’ve got yourself a super easy, crowd-pleasing guac recipe.

This homemade guacamole is perfect for when you need a quick, healthy snack or a crowd-pleasing appetizer. The best part? It’s so simple that you can easily tweak it to suit your taste. Whether you like your guacamole extra lemony, packed with cilantro, or with a bit of a kick, this recipe is the perfect base.

And if you’re in the mood for something sweet after all that savory goodness, check out my avocado chocolate pie. It’s a rich, decadent dessert with avocado for beautiful texture. Or, if you’re looking for another party favorite, my dairy-free buffalo chicken dip is always a hit.

No matter how you enjoy it, I think you’ll love this as much as we do!

Please let me know if you give it a try!

xoxo

Gina

Sharing some of my favorite herbs for brain health. As always, talk with a doctor before making any fitness or nutrition changes, or starting any new supplements. 

Hi friends! How’s the morning going? I’m getting my nails done today (yesssss) and have coaching calls this afternoon.

For today’s post, I wanted to chat a bit about brain health. This is something I’ve become more passionate and curious about, especially since I’ve been diving into Dr. Amen’s work. 

(I still can’t believe I got to meet him at the Biohacking Conference! And he was AMAZING.)

When it comes to wellness, brain health is often an area we don’t pay enough attention to—until something feels off. But just like our bodies, our brains need love and care to stay sharp, focused, and resilient.

Keeping your brain healthy isn’t just about avoiding cognitive decline later in life; it’s about enhancing your daily life now—whether it’s improving memory, mental clarity, or simply reducing brain fog. The good news is there are plenty of methods to boost brain health, and among the safest and most popular are herbs. These handy little plants you might already have in your kitchen or garden can pack a powerful punch when it comes to supporting brain function.

Best Herbs For Brain Health

Herbs have been used for centuries in traditional medicine for their healing properties. They’re loaded with compounds that protect the nervous system, enhance cognitive function, and improve overall brain health. Today, I wanted to share some of the best herbs for brain health, explaining how they work, what benefits you can expect, and how to incorporate them into your routine. Whether you’re looking to improve memory, increase focus, or support overall cognitive function, these herbs can be a natural remedy to help you on your journey. *Note: not medical advice and please talk to your PCP before adding new herbs or supplements.

What Is Brain Health?

Brain health refers to the state of your brain and its ability to perform various mental processes such as memory, learning, problem-solving, and maintaining emotional balance. It’s crucial for overall health and wellness because your brain controls everything your body does, from basic survival functions to complex thinking and emotional responses. A healthy brain is more resilient against age-related cognitive decline, Alzheimer’s disease, and other neurodegenerative conditions. Supporting brain health can improve your quality of life now and help ensure a sharper, more vibrant mind as you age.

What Herbs Are Good For Brain Health?

1. Ginkgo Biloba

Ginkgo biloba is one of the most well-known herbs for brain health, often used to support cognitive function and improve memory. It contains a compound called ginkgolide, which has been shown to improve blood flow to the brain, enhance mental clarity, and protect nerve cells from damage. Ginkgo is also believed to have anti-inflammatory properties that help reduce the risk of cognitive decline. It’s commonly used as a natural remedy for Alzheimer’s disease and other forms of dementia.

Safety Note: Ginkgo biloba is generally safe for most people when taken in recommended doses. However, it can interact with certain medications, especially blood thinners, so it’s essential to consult with a healthcare provider before starting.

2. Gotu Kola

Gotu kola is a staple in traditional Chinese and Ayurvedic medicine, revered for its ability to enhance cognitive function and support brain health. This herb contains compounds called triterpenoids that help reduce anxiety, improve memory, and boost mental clarity. It’s often used to promote longevity and has been studied for its potential to improve cognitive function in people with cognitive decline or Alzheimer’s disease.

Safety Note: Gotu kola is considered safe when taken in appropriate doses. Pregnant or breastfeeding women should avoid it unless advised by a healthcare professional.

3. Bacopa Monnieri

Bacopa monnieri, also known as Brahmi, is another powerful herb for brain health. It’s been used in traditional Ayurvedic medicine for centuries to support cognition, improve memory, and reduce stress. Bacopa is rich in bacosides, which are compounds that have been shown to protect nerve cells, enhance brain function, and improve blood flow to the brain. It’s particularly useful for people experiencing cognitive decline due to aging.

Safety Note: Bacopa monnieri is generally safe when taken in recommended amounts. However, it may cause digestive issues in some people, so it’s best to start with a lower dose and consult with a healthcare provider if you experience any side effects.

4. Rhodiola Rosea

Rhodiola rosea is an adaptogenic herb that helps the body adapt to stress, which can have a significant impact on brain health. Chronic stress is known to negatively affect cognitive function, leading to problems like memory loss, anxiety, and depression. Rhodiola helps combat these effects by reducing stress hormone levels, improving mood, and enhancing mental clarity. It’s also been studied for its potential to improve cognitive function and support brain health in people with mental fatigue or burnout.

Safety Note: Rhodiola is generally safe for most people. However, it’s best to avoid taking it late in the day as it may interfere with sleep.

5. Ashwagandha

Ashwagandha is another adaptogen known for its ability to reduce stress and improve brain function. It’s been shown to enhance memory, reduce anxiety, and support overall cognitive health. Ashwagandha contains compounds called withanolides, which have anti-inflammatory and neuroprotective properties, making it an excellent herb for supporting brain health and preventing cognitive decline.

Safety Note: Ashwagandha is safe for most people when taken in recommended doses. However, it’s not recommended for pregnant women or people with certain autoimmune conditions without consulting a healthcare provider.

6. Turmeric

Turmeric is a powerful anti-inflammatory herb that has been shown to support brain health by reducing inflammation and oxidative stress, both of which are linked to cognitive decline. Curcumin, the active compound in turmeric, has been studied for its ability to improve memory, enhance mood, and protect against neurodegenerative diseases like Alzheimer’s. Incorporating turmeric into your diet or taking it as a supplement can be a simple and effective way to support brain health.

Safety Note: Turmeric is safe for most people, but high doses can cause digestive issues. It’s also important to note that curcumin is better absorbed when taken with black pepper.

Check out this turmeric salad dressing.

Extra Tips on Supporting Brain Health

Stay Physically Active: Regular exercise improves blood flow to the brain, reduces inflammation, and promotes the growth of new brain cells.

Eat a Balanced Diet: A diet rich in antioxidants, healthy fats, and low in processed foods can protect brain cells and support cognitive function.

Get Enough Sleep: Quality sleep is crucial for memory consolidation and overall brain health.

Manage Stress: Chronic stress can have a negative impact on brain function, so it’s essential to find effective ways to manage stress.

Herbs can be a fantastic addition to your brain health routine, offering natural support for cognition, memory, and overall mental clarity. By incorporating these herbs into your daily life, along with a healthy diet, regular exercise, and proper stress management, you can give your brain the care it deserves and help protect against cognitive decline. Remember, it’s always best to consult with a healthcare provider before starting any new supplement, especially if you have existing health conditions or are taking medications.

For more information on using herbs to support your health, check out my post on the best herbs for PMS.

xoxo

Gina

Sharing my thoughts on food dyes and which ones to avoid, if that’s one of your goals. 

Hi friends! Happy Monday! I hope you had an amazing weekend. Ours was a good one – three soccer games, dinner with friends, some swimming, and some chill time. I also got some work stuff done since I’d been behind for a couple of weeks.

Today, I wanted to talk about a beefy topic: food dye!

When you’re browsing the aisles of your local grocery store, it’s easy to be drawn to the vibrant, colorful packaging that lines the shelves. The bright hues in your favorite candies, baked goods, and even some beverages are often due to food dyes. These additives are used to enhance the appearance of food and drinks, making them more visually appealing. Unfortunately, some food dyes can have potentially harmful effects on your body. Here’s a roundup of food dyes with some info, so you can make more informed choices about what you and your family consume.

I’m not dogmatic about anything in our diet – I don’t want our kids to be afraid of any foods, and while they know that some foods are more nutritious than others, nothing is off limits. We focus on whole, mostly unprocessed foods here at home, but when we’re out with friends, at a party, or traveling, they order and eat whatever they’re feeling. I’ll typically encourage them to have a fruit or vegetable with whatever they’re eating, but that’s pretty much it.

At the same time, I do have a pretty strong feelings about food dye. The kids know if they’re choosing a candy or drink, I typically will ask them to pick something else if it’s red, because I’ve seen the effects of food dye (especially red!!) on the kids. It makes them hyperactive and extremely cranky. Not worth it to me.

6 Food Dyes To Avoid

The growing awareness of the potential risks associated with certain food dyes has prompted many consumers to take a closer look at the ingredients in their favorite products. While food dyes may make food look more attractive, the trade-off in health risks is often not worth it. (Also, I find this debatable. I think that brightly colored food looks way less appetizing that foods that are their normal colors. Who decided that everything needs to be bright and rainbow colored to eat it?? It’s a mystery to me.) There are so many great alternatives out there!

Today, I wanted to share some potential effects of common food dyes, the conditions they’ve been linked to, and how avoiding them can positively impact your health. I’ve also linked to various studies below.

Is Food Dye Bad For You?

The short answer? It can be. Food dyes are synthetic chemicals that are added to foods to enhance their color. While they’re approved for use by food safety authorities in many countries, there’s a growing body of research suggesting that these additives can have adverse effects on health.

When you ingest food dyes, your body has to process these synthetic chemicals, which can sometimes lead to side effects. Studies have linked certain food dyes to hyperactivity in children, allergic reactions, and even an increased risk of certain cancers in animal studies. The amount of food dye that is considered harmful can vary, but for some individuals, even small amounts can trigger negative reactions.

(All of the green food dyes at P’s party. See, I’m not a monster, but when we’re at home, it’s not something we keep in our daily rotation.)

What Food Dyes To Avoid

A closer look at some of the most common food dyes:

Red 40

Red 40, also known as Allura Red, is one of the most widely used food dyes. It’s found in a variety of processed foods, including candies, baked goods, and snacks. Red 40 has been linked to hyperactivity in children and allergic reactions. Some studies suggest that it may also increase the risk of cancer.

Yellow 5

Yellow 5, or Tartrazine, is another commonly used food dye found in a wide range of products, from cereals to soft drinks. It’s been associated with allergic reactions, particularly in individuals with aspirin sensitivity. There’s also evidence to suggest that Yellow 5 may cause hyperactivity in children.

Yellow 6

Yellow 6, or Sunset Yellow, is used in a variety of processed foods, including sausages, baked goods, and snack foods. This dye has been linked to allergic reactions and may contribute to hyperactivity in children. Additionally, animal studies have raised concerns about its potential carcinogenic effects.

Blue 1

Blue 1, also known as Brilliant Blue, is found in beverages, candy, and baked goods. Some animal studies have suggested that Blue 1 may pose a health hazard, particularly to those with pre-existing health conditions. It has also been associated with allergic reactions and may affect cell health.

Blue 2

Blue 2, or Indigo Carmine, is another synthetic dye used in processed foods and beverages. Animal studies have suggested a link between Blue 2 and an increased risk of brain tumors. It’s also been associated with allergic reactions and hyperactivity in children.

Green 3

Green 3, also known as Fast Green (I hate this lol), is less commonly used but still found in some processed foods, such as beverages and candies. This dye has been linked to a higher incidence of bladder tumors in animal studies and may pose a risk to human health.

How To Avoid Food Dyes

Now that you know which food dyes to watch out for, here are some tips on how to avoid them:

Read the Labels

One of the easiest ways to avoid artificial food dyes is to carefully read the labels on the foods you purchase. Look for terms like Red 40, Yellow 5, and Blue 1 in the ingredients list, and opt for products that use natural food colors instead.

Opt for Natural, Unprocessed Foods

Choosing whole, unprocessed foods is a surefire way to avoid artificial color additives. Fresh fruits, vegetables, whole grains, and lean proteins don’t contain food dyes, making them a healthier choice for you and your family.

Look for Natural Food Colors

If you’re looking for colorful foods, seek out those that use natural food colors derived from fruits, vegetables, and spices. These alternatives, such as beet juice or turmeric, can provide vibrant color without the health risks associated with synthetic dyes. Whole Foods has natural Twizzlers without food dye! It is possible to find replicas of candies without the dye.

Avoid Artificially Colored Baked Goods and Snacks

Processed foods, especially baked goods and snacks, are often loaded with artificial colors. Instead, try making your own treats at home using natural ingredients. This way, you can control what goes into your food and avoid harmful additives. Thrive Market also has a lot of great dye-free options! This link gets you 40% off your first purchase.

Final Thoughts on Food Dyes

Food dyes may make products look more appealing, but the potential health risks associated with these additives aren’t worth it to me. If you’re also considering ditching food dyes, I recommend reading labels, opting for natural foods, and avoiding processed snacks.

Also, for a fun dye-free treat that kids love, try these gelatin gummies for gut health.

Do you avoid food dyes? What about with your kids?

This is opening a whole can of worms, but I’m also frustrated that foods without dyes are typically more expensive, especially at a time when grocery prices are absurd. It can be difficult for families to feed their kids at all, so I totally understand that many snack options are expensive when you’re looking for organic and dye-free options. Also, why can’t the US just make dye-free versions like they do in the EU? Pleeeeeeease.

(Friendly reminder that there’s no shame or judgment here. Live your best life. This is just something I try to personally avoid and I’m sharing tips for those who are interested in reducing food dyes.)

xoxo

Gina

Hi friends! I hope you’re having a wonderful weekend! I’m popping in with a little belated Friday Faves this week. Some happy news: Maisey is 100% better! (I shared more about her mysterious jaw issue in this post) We saw enormous improvement by Monday, and thankfully, she’s back to her ball-chasing, happy little self.

I talked to the vet about her fetch obsession and she said it’s actually good for her jaw, and could be part of the reason why she was able to restore function so quickly.

This week was a busy one and I’m still trying to figure out how to do the club basketball + dance + homework + dinner scramble. It feels like each day is two full days: the work day, and then the after-school/evening *day*. If you have any favorite quick dinner recipes, please send them my way!! I’ve been making a lot of the same things lately and want to switch it up. Meal prep has been a gamechanger, too!

I’m definitely looking forward to a chill weekend, a dinner with friends, a Sculpt Society workout, and catching up on work stuff.

It’s time for the weekly Friday Faves party. This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.

Fashion + beauty + random:

I’d been looking for a new go-to everyday lipstick and decided to try Lawless, since it has cleaner ingredients. I LOVE it. It has a smooth texture and lasts for quite a while. The color I chose is Posey.

Oliveda has seen enormous growth in the past 18 months – it’s really exciting to see and be a part of it! If you’re interested in joining as an affiliate, here is my link!

Just got this Amazon set to wear when I’m working at home and it’s super cute and comfy!

Read, watch, listen:

I can’t wait for this memoir. 

Fun home decor ideas.

Fitness, health, life, and good eats:

Weighted vest. I’ve been using this to add extra resistance to walks on my walking pad, or in the morning when I’m out with Maisey. I went with the 8-lb weight, which has been a good starting weight. (I think 5-8lb is a good starting weight for women, and you can always build up from there.)

You need to try these collagen brownies.

Giveaway!

I’m so excited to share a giveaway this month with some of my favorite wellness essentials:

Here’s what’s up for grabs:

– An EquiLife shaker bottle and insulated tote bag

– A pack of EquiLife collagen

– Organifi green juice and Harmony

– A dry brush 

– A weighted vest to add some extra resistance to daily walks

– A hair tissue mineral analysis test and coaching call to go over the results

– aaaaand a Skinny Confidential face roller of choice

This giveaway is sponsored by Maisey and she says thank you for her healing wishes and prayers the past couple of weeks!

Here’s how to enter:

– Leave a comment below with something you’re excited about this fall

– For a bonus entry, join us in our community detox (we start September 16th) by purchasing a kit here. Send me your order number gina@fitnessista.com so I can get you your free detox guide and access to our community group.

I’ll announce the winner in Friday Faves on September 27th

Have a happy weekend and I’ll see ya soon.

xoxo

Gina

Sharing 10 of the most useful things I’ve bought from Amazon.

Hi friends! How are ya? I hope that you’re having a lovely week! I have a day full of client calls but am going to sneak in a lunchtime Peloton ride. Also, I’m so pumped that so many of you have signed up for Detox and Thrive! Join us here. We start Sunday and it’s freeeeeee.

For today’s post, I wanted to share some of the most useful things I’ve purchased from Amazon. These are definitely more functional finds, but they’re things that constantly bring me joy because they work well, I use them constantly, and they make life a little bit easier. I always love hearing about the best of the best, so if you’ve found something you love lately, please share the goods in the comments section!

10 of the most useful things I’ve bought from Amazon

1. Retainer cleaner

Why did I wait so long to get a retainer cleaner? I initially was going to ge the Zima one, but it’s $100, and this one was $40 and works incredibly well. It makes me so grossed out to think that I used to simply brush my retainers. They’re SO much more clean when I use this!

2. Tineco vaccum/mop

The hype is real, friends. I never thought I’d love a mop, but I do. It works extremely well, and even though I’m not supposed to (you’re supposed to only use their clenaing product), I add a tiny bit of Branch Basics or Method spray and mop to the water. The floors are sparkling clean. I didn’t get the self-cleaning version, so it’s a little bit of a pain to clean each time, but worth it.

3. Weighted vest

I added this to my morning walking routine because it’s an easy way to add extra resistance and core stabilzation to walks. I ordered the 8-lb vest and love wearing it while I walk Maisey, for hikes, and while I’m using my walking pad. 

4. Walking pad and standing desk

Some days, this is the only way I can hit 10,000 steps. I’m at my desk a LOT throughout the day, so I use the walking pad for phone calls, Zoom/conference calls (where I don’t have to present or take a ton of notes), and to sneak in little movement vitamins throughout the day. I also have this standing desk, and this TV mounted to the wall so I can Airplay videos from my computer, or watch a movie. Worth mentioning that I got one of the least expensive options, and it’s perfect.

5. Label maker

This little label maker brings me so much joy and I use it way more often than I thought I would! It comes in handy when I need a quick label for the kids for sports or school.

6. Ancient minerals magnesium spray

I use this magnesium spray every single night and the kids love it, too. I take an oral magnesium, but sometimes it can be helpful to use both a topical and oral magnesium, especially since so many of us are deficient in magnesium. This spray tingles a tiny bit at first, but I got used to it after a while. This was one of the biggest gamechangers for my sleep years ago, and I still use and love it.

7. A portable charger

The Pilot ordered a few of these, and I thought I’d rarely use it. I was sooo wrong. My phone dies quickly, so this comes in handy for travel, long days at Disney, and dance competitions.

8. Rebounder

You can read all about why I love the rebounder here! I sneak in about 5 minutes of jumping each day, which is great for mood and the lymphatic system. The kids love it, too 🙂

9. Dishwasher cleaning tablets

I’m a little embarassed to state that I didn’t know cleaning your dishwasher was a thing until kind of recently. I would wipe ours down, but would get so annoyed at the hard water buildup. Teri posted about these a while ago, and they are amaaaazing. You just pop one in your washer and run it. When you open the washer, it’s perfectly clean. Since we got a new dishwasher and I want to maintain it, I’m glad that we ordered these.

10. This Apple watch band

I was looking at $200 Apple watch bands and didn’t want to do it, because I was considering breaking up with my Apple watch anyway. (I miss wearing just a normal pretty watch.) In the meantime, I found this for $20 on Amazon! The quality is excellent and looks better with *real clothes* than the sporty plastic band.

More: Things I’ve bought from Amazon lately and love

Have a great day, friends!

xo

Gina

Sharing the details for a free 3-day event that starts this Sunday, directly into your inbox. No need to show up to live calls or videos; all of the info will be emailed to you.

How are you? I hope you had an amazing long weekend and that your week is off to a great start. I’m super excited to share something special with you—a free 3-day event kicking off this Sunday, September 8th, and the best part? It’s all happening right in your inbox! No need to worry about finding time for live calls or videos; you can participate whenever it’s convenient for you.

As many of you know, I’m a huge advocate for the EquiLife quarterly detoxes. They’re the perfect reset for our bodies, and our next community detox is starting on September 16th. (Info is here is you’d like to join!)

But before we get started, I’ve noticed some questions pop up whenever I talk about these detoxes. One that comes up often is, “Do we really need to support our liver’s detox process?” The short answer is: absolutely. While it’s true that our livers are incredible at detoxifying on their own, they weren’t built to handle the sheer volume of chemicals, pollutants, and stressors we face in today’s world. Our modern environment, coupled with physical and emotional stress, can overwhelm our natural detox pathways. This can manifest as fatigue, digestive issues, mood swings, immune challenges, weight loss resistance, brain fog, and more.

That’s why I’m hosting this free 3-day Detox and Thrive workshop. We’ll explore simple yet effective ways to support your detox pathways daily, share practical tips you can easily incorporate at home, help you uncover your unique toxicity profile, and get those dials moving toward increased energy and breaking through weight loss plateaus.

Unlike other virtual workshops that require you to carve out time for Zoom calls or videos, this one is designed to fit seamlessly into your schedule. Everything will be delivered directly to your inbox, starting this Sunday.

If you’re ready to join in, add your email address in the bar below, at this link or just email me gina@fitnessista.com and type DETOX AND THRIVE and I’ll add you)

And if there’s anything specific you’d like me to cover in this series, please let me know. I’m putting the finishing touches on everything this week and would love to include your input.

Can’t wait to do this with all of you!

xo

Gina