Do you have 5 minutes?

The Recipe: Thai-Inspired Cauliflower Flatbread

*This newsletter is not intended to be medical advice. Supported by Mandy Murphy Carroll, RD MPH, Dr. Rosa Keller, PHD RD, Dr. Ricki Pollycove OBGYN, & Dr. Claire Packer OBGYN

---

Welcome to Modern Women’s Nutrition!

Empowering the busy modern woman to understand her hormone & metabolic health, and how to eat to thrive at every step of her journey—from fertility to menopause and beyond.

---

→ Jump to Recipe: Thai-Inspired Cauliflower Flatbread

Hello lovely ladies!

Hope you’re all doing well this week and have a fun Saturday planned.

We’re heading to a wedding (yay!) for our friends Regan and Bix in the countryside of Basque Country. There’s nothing better (in my humble opinion) than knowing the food and wine will be supreme, since it’s a wedding in France.

Life has calmed down a bit since returning home from my time in San Francisco, but yet it still feels like it has been full-speed getting back into my rhythm: Meetings throughout the day, strict deadlines for my cooking classes, errands galore for apartment upkeep and grocery shopping, and on top of all of that, a recent business launch (see: The Blood Sugar Method)!

It feels like my to-do list is endless. Before I knew it, it was Friday again and it was like I'd barely had a chance to breathe, let alone prioritize my health. Getting in a quick workout and eating healthy is always a non-negotiable for me…but even then, it can sometimes feel like A LOT.

At bedtime on Friday, it often seems to be that same feeling, "Ahh, if only I'd had a little more time this week…". And my husband and I look at each other, cross-eyed. Where did the time go??

But it struck me yesterday: Slow is fast.

Wellness doesn’t have to mean hour-long morning and evening routines or complicated meal plans. If I step back, breathe, and slow down, I will find that it's the small habits, just five minutes, that add up to big results. We all know that life throws curveballs, big exciting (or daunting) changes to our routines, and new challenges pretty consistently, so it may be unrealistic to commit to these time-consuming goals ALL the time.

Similarly to slowing things down, simplifying our systems and doing what we can with short bursts of time is also super effective.

So…Let’s take a moment to rethink our habits, and work in new little ones that will make a big difference in our everyday–no matter how jam-packed.

Inspired by my own busy-but-determined-to-be-healthy weeks, I’m sharing my five favorite quick-and-easy quick win wellness strategies. Whether you’re pressed for time, energy, or motivation, each of these mini-habits will nudge you a little closer to your health goals, without overwhelming you or your calendar!

Prep "Grab-and-Go" Smoothie Bags

Set yourself up for breakfast success!

Image Credit: Lisa from Pexels, Lisa from Pexels

The Struggle:
How many mornings have you skipped breakfast simply because you're rushing out the door and haven’t prepared something to eat the night before? We've all been there, grabbing a coffee and a baked good and calling it breakfast, only to crash mid-morning with a gurgling stomach and hunger pangs. Unsurprisingly, this is one of the leading reasons for people making poor nutrition decisions throughout the day.

The 5-Minute Fix:
Spend just five minutes, once a week prepping smoothie bags:

• In reusable freezer-safe bags (or ideally these glass containers — BPA free and environmentally friendly!), portion out frozen fruit (berries, banana slices, fresh spinach and kale, celery sticks, cucumber chunks, avocado) and a protein boost (chia seeds, flaxseeds, hemp seeds, pumpkin seeds, and a big scoop of almond butter).

• In the morning, pour the contents into your blender, add almond milk or water, a scoop of plain Greek yogurt, and blend!
  

Why It Helps:
Smoothies with protein, fiber, and healthy fats provide steady, lasting energy and stable blood sugar. Protein boosts satiety and prevents mid-morning cravings. Fiber supports gut health and prolongs fullness, and healthy fats balance hormones, reduce inflammation, and enhance nutrient absorption.

This quick habit ensures balanced mornings and sustained energy, reducing blood sugar fluctuations and preventing energy slumps.

Hot tip: Try this amazing Green Smoothie recipe full of protein rich seeds and packed full of B6!

Hot tip #2: Want more smoothie recipes? We share TONS in The Blood Sugar Method course, plus how to make them blood sugar friendly and metabolically healthy.

The 5-Minute Superfood Sprinkle

A tasty boost for daily nutrition.

The Struggle:
Consistently getting enough nutrient-dense foods can feel exhausting, especially when you're juggling work, life, and everything in between. Without these, you might notice brain fog, mood swings, or fatigue creeping in.