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Emilee is passionate about helping clients manage digestive, autoimmune, skin, thyroid, fertility, and hormone-related concerns.
Her clients describe her as attentive, knowledgeable, supportive, engaged, very personable and willing to be available for concerns or questions.
Not only do her clients experience concrete improvements like Wendy did with her A1C, but they feel more hopeful and energized.
You can meet with Emilee (or any of our Clem&Thyme dietitians) virtually or in person and use your insurance benefits to access functional nutrition care, something that`s surprisingly difficult to find 😉
Your liver is working hard to process and clear estrogen from your body every single day. The question is: are you giving it what it needs most to do that job?
Cruciferous vegetables like broccoli, broccoli sprouts, cauliflower, Brussels sprouts, kale, & cabbage, contain compounds called DIM and sulforaphane that stimulate your liver`s detox pathways and push estrogen toward its more desirable forms and metabolites.
If you have estrogen dominance, eating them may result in fewer symptoms, less recirculating estrogen, less fuel for fibroids, and a reduction in painful periods/PMS/endometriosis.
A few honest caveats:
This is most impactful if you`re dealing with high estrogen or estrogen dominance. If your estrogen is already low (perimenopause and postmenopause) aggressively clearing more isn`t necessarily the goal. And if you have a thyroid condition, cook your cruciferous vegetables rather than eating them raw in large amounts.
Food is a powerful tool. If you`re trying to figure out your hormones, give us a call or book an appointment!
You`ve been on your phone at 11pm reading about cortisol. You`ve watched all the reels about estrogen dominance. You`ve taken three different hormone quizzes and gotten three completely different answers.
And you still don`t actually know what`s going on.
Here`s the thing: your hormones don`t operate in isolation. Low progesterone affects cortisol. Cortisol affects sleep. Sleep affects estrogen. Estrogen affects your mood, your skin, your memory, your weight. It`s a system, and TikTok can`t assess your system.
You need someone who can look at the full picture, including your labs, your symptoms, your cycle, and your history, to tell you what`s really going on.
That`s what we do!
Save this post as a starting point for the conversation, then come find us.
#hormonehealth #hormonalimbalance #womenshormones #periodhealth #hormonebalance
What dietitian Sam packs when traveling for the family:
I love to focus on a protein and fiber-rich snack for travel days to keep full and satisfied…
* Beef/turkey sticks paired with a cheese stick and some fruit are a fan favorite for me and the kiddos!
* The Aloha protein bars paired with some roasted edamame and a banana are a great way to incorporate something sweet and salty
* On the go, I will use the Wild Planet tuna and beans paired with Simple Mills Everything Crackers for a meal replacement if needed
* The Serenity baby food pouches and Once Upon a Farm puffs are an easy travel staple for our 6-month-old. They are self-stable and provide protein and fiber to his diet.
* The night before a travel day, I love to prepare a snack box of fruits, veggies, and nuts to snack on in the car. Preparing these ahead of time makes it easy to pack on travel days.
Save this for your next trip and drop your go to travel snacks below!
June Monthly Challenge: Include a fruit or veggie with a snack every day 🍎🥒
Before you picture munching on plain carrot sticks all month…that`s not what we`re doing. This challenge isn`t about eating a fruit or veggie by itself. It`s about building a more satisfying snack by creating a pairing.
Think:
🍓 Greek yogurt + strawberries
🍎 Apple slices + peanut butter
🥕 Baby carrots + hummus
🍇 Grapes + cheese cubes
🥒 Cucumber + cottage cheese
🍌 Banana + nut butter
Adding a fruit or veggie to your snack is a simple way to boost variety and add nutrients and fiber, while pairing it with protein can help keep you feeling more satisfied.
For the full list of snack ideas (veggie pairings + fruit pairings + on-the-go choices), sign up for the challenge and you`ll get the list sent to your inbox AND our private online community. Along with the tracker sheet ;)
Want to join? Comment CHALLENGE below and we’ll send you the details!
#HealthyHabits #SnackIdeas #HealthySnacking #NutritionTips #WellnessJourney
Tested negative for celiac disease but feel significantly better without gluten? There`s a name for that. 👇
Non-celiac gluten sensitivity (NCGS) is real, it`s common, and it`s frequently missed because there`s no definitive test for it. It`s diagnosed by ruling out celiac disease and wheat allergy first, then observing whether symptoms improve on a gluten-free diet.
Here`s why the order matters: celiac disease causes actual intestinal damage. NCGS does not. But the symptoms can look nearly identical, including bloating, gas, brain fog, joint pain, and fatigue. Knowing which one you`re dealing with determines how aggressively your gut needs to heal.
Swipe to learn everything you need to know 👉
🍞 What NCGS actually is
🥐 Signs and symptoms to watch for
🥖 How it`s treated
🍞 Grains and flours that contain gluten
🥐 Gluten-free alternatives
🥖 Our favorite gluten-free product swaps
Working with a dietitian can help you navigate a gluten-free diet without missing key nutrients. What`s your go-to gluten-free swap? Drop it below. 👇
#guthealth #glutensensitivity #nonceliacglutensensitivity #celiacdisease #glutenfree
Here’s a cheat sheet of minimum non-negotiables for different lifestyles, so you stay consistent this summer without overthinking.
Pick 3 anchor habits that fit YOU and your lifestyle best.
👇 Comment below: which checklist fits you best, or what would you add?
Longer days, more social plans, vacations, heat, less structure, later nights, different foods, and shifting schedules can all affect how we eat, move, sleep, hydrate, and feel.
That’s why “healthy habits” in the summer don’t always look the same as they do in other seasons.
Maybe summer is when you:
☀️ Eat lighter meals and more fresh produce
☀️ Prioritize hydration and electrolytes
☀️ Walk more and spend time outside
☀️ Keep easy protein snacks on hand for busy days
☀️ Sleep differently because of travel or later sunsets
What’s something you do differently in the summer that helps you feel your best? 👇 We’d love to hear your answer in the comments.
#SummerWellness #HealthySummerHabits #NutritionTips #WellnessHabits #HealthyLifestyle
Morning consistency matters more than a perfect bedtime. 🌙
If your sleep feels off with longer days, start here: wake up at the same time every day, get some sunlight early, and let your body find its rhythm from there.
A simple wind-down routine helps, and if you have a late night, don`t sleep in to compensate. Just get up, get outside, and get back on track.
Follow us for simple, science-backed wellness tips!
#sleeptips #bettersleep #sleephealth #circadianrhythm #summerwellness #healthyhabits #morningroutine #registereddititian
Summer looks different when you`re juggling kids home from school, travel that throws off your schedule, social events built around food and drinks, and the general unraveling of every routine you spent January through May building.
Add in the fact that for many women in their 30s, 40s, and 50s, the hormonal shifts already make energy, sleep, and metabolism less predictable, and suddenly the routine that worked in March feels completely out of reach by July.
Here`s what actually works: pick 2–3 anchor habits and let everything else flex around them.
Some ideas to choose from:
🥚 Protein at most meals (eggs at breakfast, Greek yogurt as a snack, grilled fish at dinner)
🥤 A water goal you actually hit...try habit-stacking it with your morning coffee or a walk
🚶♀️ Daily movement in whatever form fits the day: see our 15-minute playground workout reel!
🥗 One produce-forward meal a day: doesn`t have to be a salad, just something with real color and fiber
😴 A consistent wake time: even on weekends, this one quietly anchors everything else
🧘♀️ A five-minute wind-down before bed: no screens, just stillness
🍽️ Eating without distraction at least once a day: sit down, no phone, actually taste your food
Pick two or three that feel realistic for your summer. Not ALL of them, just 2-3.
Drop your anchor habits below. We`d love to know what you`re keeping this summer. 👇
#functionaldietitian, #summerhabits, #nutritioncoach, #anchorhabits
If you’re used to structured workouts, but life is getting in the way lately… this is your reminder that movement still counts. ☀️
Sometimes it looks like:
⚾ Walking laps at baseball practice
🛝 Doing pushups at the park
🏃 Racing your kids down the sidewalk
🚶♀️ Taking the long way back to the car
🌳 Getting outside instead of sitting on the sidelines
Summer is actually full of opportunities to move your body naturally without adding one more thing to your to-do list.
Other easy ways to fit in movement this season:
• Garden or yard work
• Evening walks after dinner
• Bike rides
• Swimming with the kids
• Carrying groceries instead of using the cart
• Parking farther away
• Walking the farmers market
• Stretching while watching your kids play
• Paddle boarding or kayaking
• Taking phone calls while walking
• Dancing while making dinner
• Hiking or nature walks
• Playing pickleball with friends
• Cleaning out the garage (yes, it counts 😂)
What’s your favorite way to naturally stay active this time of year?
#SummerWellness #HealthyHabits #MovementNotExercise #WellnessLifestyle #RealLifeWellness
Enjoy the cookout and still feel great in your body after!
BEFORE YOU GO
Don`t show up starving: eat a protein-rich snack beforehand so you`re not making decisions from hunger
Hydrate before you arrive
Bring a dish you know works for you (veggie tray, protein-forward salad, fruit platter)
Eat a normal breakfast and lunch
Check if there`s a menu ahead of time if you have dietary restrictions or food sensitivities
WHEN YOU ARRIVE / BEFORE YOU PLATE
Do a full lap of the food table before you grab a plate to see everything that`s available first
Identify your protein source first, then build around it
Notice what the veggie options are before they run out
BUILDING YOUR PLATE
Protein first: burgers, chicken, grilled fish, kebabs, beans/legumes for plant-based
Fill at least half your plate with non-starchy options (salads, grilled veggies, fruit)
Treat chips, pasta salad, potato salad, and bread as sides, not the base
Grilled corn counts as a starchy veggie — pair it with a non-starchy option
ALCOHOL & DRINKS
Alcohol lowers your inhibitions around food: eat before you drink, not after
Sugary cocktails and lemonade can spike blood sugar fast, especially on an empty stomach
Alternate alcoholic drinks with water
Sparkling water with fruit is an easy swap that feels festive
MINDSET & BEHAVIOR
Eat slowly: cookouts are social, use conversation as a natural pace-setter
Put your plate down between bites
Check in with hunger halfway through: are you still hungry or just eating because it`s there?
Give yourself full permission to enjoy it: restriction at a cookout usually leads to overeating later
One cookout does not derail your health: consistency over time is what matters
You don`t owe anyone an explanation for what`s on your plate
