Eating for Healing
By Jennifer Tardy
With the summer heat in full swing, I wanted to share a few helpful tips — plus a quick and balanced recipe that’s become a weekly favorite in my own kitchen.
But first… a personal update on my health journey.
Lately, I’ve seen a big improvement in my blood sugar levels, energy, and inflammation — not by doing anything extreme, but by working with my body instead of against it.
For years, I ate clean, followed a low-fat, moderate low-carb lifestyle, and did “all the right things.” But it wasn’t until I looked deeper — through epigenetic testing — that I learned what my body actually needs.
Turns out, I’m not someone who thrives on lots of carbs (even the healthy kind), and I was undereating fat. Once I shifted my approach — lowering carbs and increasing healthy fats — everything started to fall into place, especially for managing lipedema and improving blood sugar stability.
💡 But here’s the key:
This is not a one-size-fits-all approach. Someone else may feel amazing on a higher (complex) carb, lower-fat plan — and that’s exactly why personalization matters. I’m not that person. And maybe you aren’t either.
🌿 Recipe of the Week: Sheet Pan Chicken & Veggie Quinoa Bowls
This meal is light, balanced, and perfect for summer — ready in under 30 minutes!
It’s loaded with:
- Lean protein from chicken breast to stabilize blood sugar
- Hydrating veggies like zucchini and mushrooms
- Smart carbs from quinoa — fiber-rich and naturally gluten-free
- Healthy fats from olive oil and avocado for lasting energy
- Fresh herbs & lemon to boost digestion and flavor
👉 Click here to grab the recipe
🧊 Beat the Heat: Hydration Tips
Summer temps can take a toll, so here are a few ways to stay cool and energized:
- Add a pinch of sea salt or trace minerals to your water
- Enjoy hydrating foods like cucumbers, watermelon & berries
- Skip the sugary drinks and opt for iced herbal teas or infused water
- Wear loose, breathable clothing and avoid peak sun hours
🧴 Healthy Sunscreen Matters
Your skin is your largest organ — and what you put on it matters.
Most conventional sunscreens contain harmful chemicals like:
🚫Oxybenzone – a known hormone disruptor and allergen
🚫Octinoxate – messes with hormones and harms coral reefs
🚫Homosalate – can build up in your system and disrupt hormones
🚫Octocrylene – may form cancer-causing benzophenone
🚫Fragrance (Parfum) – usually a chemical soup that doesn’t have to be disclosed
🚫Phenoxyethanol – skin irritant, possible nervous system effects
🚫Retinyl Palmitate – a form of vitamin A that may cause more skin damage in the sun
🚫PEGs – often contaminated with carcinogens like 1,4-dioxane
🚫Parabens – hormone disruptors still found in some formulas
These ingredients can disrupt hormones and absorb into the bloodstream. After dealing with skin cancer twice while using those brands, I now only use mineral-based sunscreens with zinc oxide or titanium dioxide.
If you’re ready to stop guessing and finally get a plan that works for your body, I offer personalized nutrition programs, DNA testing, food sensitivity testing, gut health testing, functional labs, CGM monitoring, discounts on supplements and 1:1 guidance.
Whether you’re dealing with lipedema, fatigue, stubborn weight, or just want to feel better — I’ll meet you where you are and walk with you every step of the way 💚
To your health,
Jennifer Tardy
Jennifer is a IPHM, Certified Holistic Nutritionist, Integrative Health Coach and a Personal Trainer. Eating for Healing Nutrition and Wellness transforms lives through the power of holistic nutrition.
She can be reached at 803-556-2593.
