March 2025 Newsletter

March is here, bringing two important health observances—Endometriosis Awareness Month and National Nutrition Month. As a dietitian specializing in women’s health, I see firsthand how nutrition plays a role in managing chronic conditions like endometriosis while also supporting overall well-being. Endometriosis affects millions of women (approximately 10%) and often leads to pain, fatigue, and digestive discomfort. This month, we’ll share insights on how nutrition can help reduce inflammation and support hormone balance. At the same time, National Nutrition Month reminds us of the power of food in fueling our bodies and optimizing health. Whether you’re focusing on performance, managing a health condition, or simply looking to feel your best, small, sustainable nutrition changes can make a big impact. On a personal note, my family is growing—we are excited to welcome baby #3 very soon! With this big life change, there will be some shifts in Time To Thrive for a bit. My team and I are committed to continuing to support you.  Stay tuned for practical tips, delicious recipes, and expert insights throughout the month. And as always, if you need personalized support, my team and I are here to help! Wishing you health and joy,
Holly


Optimizing Nutrition for Endometriosis ManagementLiving with endometriosis can be challenging, but harnessing the power of nutrition can offer significant relief and support. From reducing inflammation to balancing hormones, the right food choices can make a substantial difference in managing symptoms and improving overall well-being. Below, we’ll explore actionable strategies and nutrient-rich foods specifically tailored to support individuals navigating the complexities of endometriosis. Key Takeaways for Nutrition with Endometriosis:

• Embrace Anti-Inflammatory Foods – Incorporate a variety of anti-inflammatory foods such as fatty fish, leafy greens, berries, and nuts into your diet. These foods can help reduce inflammation and alleviate pain associated with endometriosis.
• Prioritize Fiber-Rich Foods – Focus on consuming fiber-rich foods like whole grains, fruits, and vegetables to promote gut health and balance hormone levels. Fiber aids digestion and may help alleviate gastrointestinal symptoms common in individuals with endometriosis.
• Avoid Inflammatory Triggers – Limit the intake of inflammatory foods such as processed meats, refined sugars, and trans fats. These foods can exacerbate inflammation and worsen endometriosis symptoms.
• Incorporate Omega-3 Fatty Acids – Include sources of omega-3 fatty acids, such as fish oil and flaxseeds, in your diet. Omega-3s have anti-inflammatory properties and may help ease menstrual pain and inflammation associated with endometriosis.
• Harness the Power of Antioxidants – Consume antioxidant-rich foods like fruits, vegetables, and green tea to combat oxidative stress and support overall health. Antioxidants help protect cells from damage and may reduce inflammation in the body.
• Avoid Triggering Substances – Steer clear of triggers like caffeine and alcohol, which can worsen endometriosis symptoms. Opt for herbal teas and non-alcoholic beverages as alternatives.

By incorporating these targeted nutritional strategies into your daily routine, you can take proactive steps toward managing endometriosis and improving your quality of life. With the right approach to nutrition, you can empower yourself to navigate the challenges of endometriosis and thrive.


We have exciting news to share! We are thrilled to welcome Maria Blesh to the Time To Thrive Nutrition team. Maria is passionate about all things nutrition. With more than 15 years of experience, she has worked with D1 collegiate athletes, individuals struggling with eating disorders, and people looking to build lifelong, sustainable nutrition habits. She believes nutrition is unique to each person and provides evidence-based care tailored to the individual. Her food-first approach to fueling the body shows that nutrition can be both simple and fun. Born and raised in Michigan, Maria now considers herself a Pennsylvanian. She loves spending time with her family and friends. When she isn’t planning her next travel adventure, you can find her teaching nutrition classes at Penn State, cooking, reading, or playing board games with her husband and daughter. We are so excited to have Maria on board and can’t wait for you to meet her! If you’re interested in working with Maria or have any questions, feel free to reach out to us.
Schedule with Maria


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Great news! All current clients, enjoy an exclusive discount on all supplements available in our Thorne dispensary. Whether you’re looking to fill nutritional gaps, support your wellness goals, or explore high-quality products, now is the perfect time to stock up.  Have questions or need guidance on choosing the right supplements for your needs? Email Holly at holly@timetothrive-nutrition.com—she’s here to help you! Don’t miss this opportunity to invest in your health and save. Click here to see our recommended supplements.

march recipe book