10 Easy Kitchen Swaps for Happier Hormones

Plus a simply gorgeous Summer Little Gem Salad with Dill Lemon Vinaigrette

Supported by Dr. Rosa Keller, PhD RD Nutrition Science, Mandy Murphy Carroll, MPH & RD, and Dr. Claire Packer, OBGYN Resident at Mass General Brigham (Harvard)

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*This newsletter is not intended to be medical advice.

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In our MWN conversation each week,

I share verified, *easy* nutritional tips that can *truly* improve how you feel everyday, followed by a simple, delicious recipe à la moi – an award-winning, professional chef. 

These recipes and tips not only apply to someone in the motherhood journey, but also they can be beneficial to your health anyway.

If you’re busy, skimming, or not interested in this week’s info, click below to jump straight to the recipe and let me know how it turns out!

Jump to Recipe: Summer Little Gem Salad with Dill Lemon Vinaigrette

*Recipe Notes included below: How to make it pregnancy-friendly & gestational-diabetes-friendly, and substitution suggestions for EVERY ingredient

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We recently made a big move, and along with that, many small changes in our new home that ended up sparking a much larger realization. 

It all started with a simple swap—replacing plastic stirring spoons with beautiful wooden ones. It wasn’t just about aesthetics or durability, though. It was about something deeper: the reminder that even the smallest choices in our daily lives can have a profound impact on our hormones, fertility, health and long-term well-being.

This seemingly minor change got me thinking about the other hidden disruptors in our kitchen, the ones that silently influence our hormones, our energy, and even our moods. 

Like some of you, I’ve been on a journey to understand how the environment we create around us can either support or hinder our health. It’s a journey that started out of necessity, but has grown into a mindful practice of making choices that align with the life I want to lead—a life where my health and Spencer (my husband), family, and friends’ well-being are top of mind.

Have you ever paused to consider how the items in your kitchen might be affecting you?

How the simple act of grabbing a quick snack, throwing something in the microwave, or cooking dinner each night could either contribute to or detract from your overall sense of feeling good? 

For me, this journey is about more than just removing harmful items; it’s about embracing a lifestyle that feels intentional and nurturing. It’s about making choices that resonate with who we are and the life we want to create—a life that isn’t dictated by convenience or habit, but by thoughtful, meaningful decisions. A life where you are in control.

As we strive to keep up with our busy lives, whether you’re trying to conceive, nurturing a growing baby, or simply striving to feel your best each day as a busy bad-ass woman, taking the time for these small changes can make a massive difference. They’re a way to take action, to create a kitchen—and a life—that supports you fully.

So today, I want to share with you ten kitchen swaps that can help you on this journey toward happier hormones and a healthier life. These aren’t just practical tips—they’re an invitation to rethink the way we live, cook, and nourish ourselves and our loved ones.

But first, let me catch you up to speed here on the science of what we’re chatting about today…

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Endocrine Disruptors

There’s a fancy term that you may or may not have heard of, but it’s becoming more in the conversation when it comes to women’s health: Endocrine Disruptors.