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goodfortune.wellness

@goodfortune.wellness

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🌿 Science-backed holistic health
B.S. in Chemistry | Integrative Nutrition Health Coach | Guiding the body to heal itself 💗

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✨ One-pan baked chicken thighs with orzo & veggies
Comfort food that’s cozy, nourishing, and packed with flavor 🤤

🛒 INGREDIENTS
🍗 8 bone-in, skin-on chicken thighs
🫒 3 tbsp olive oil, divided
🧂 2 tsp salt
🖤 ½ tsp black pepper
🌶️ 1 tsp smoked paprika
🌿 1 tsp dried oregano
🧅 1 yellow onion, diced
🧄 4 garlic cloves, minced
🫑 3 cups mixed veggies (bell pepper, zucchini, mushrooms, carrots, etc.)
🍅 ½ cup sun-dried tomatoes, chopped
🍝 1½ cups dry orzo
🥣 2½ cups low-sodium chicken broth
🥬 3 cups fresh spinach
🍋 Juice of 1 lemon
🌿 ⅓ cup fresh parsley or basil, chopped
👩🏼‍🍳 HOW TO MAKE IT
1️⃣ Season the chicken: Preheat oven to 400°F. Pat chicken dry and season with salt, pepper, smoked paprika, and oregano.
2️⃣ Sear: Heat 2 tbsp olive oil in a large oven-safe skillet. Sear chicken skin-side down for 6–8 minutes until golden and crispy. Flip for 1 minute, then set aside.
3️⃣ Sauté the veggies: Add onion and mixed veggies to the pan and cook for about 5 minutes. Stir in garlic and sun-dried tomatoes and cook for another minute.
4️⃣ Toast the orzo: Stir in the dry orzo and toast for 1–2 minutes, scraping up all those flavorful browned bits.
5️⃣ Add broth: Pour in chicken broth and bring to a simmer. Nestle chicken on top, skin-side up.
6️⃣ Bake: Bake uncovered for 30–35 minutes, until the orzo is tender and the chicken reaches at least 165°F internally (thighs are often more tender around 175°F).
7️⃣ Finish & serve: Remove chicken briefly and stir spinach or kale into the hot orzo until wilted. Return chicken to the pan, rest for 5 minutes, and finish with fresh herbs. ✨
🤎 A few tips:
• Add a splash of broth if the orzo gets too dry before it’s tender.
• Use whatever veggies you have on hand!
• Drizzle a little sun-dried tomato oil over the top for extra flavor.
Save this one for your next cozy dinner night! 🫶🏼
#EasyDinner #OnePanMeals #NourishingMeals #HealthyComfortFood #FortuneWellness by @goodfortune.wellness

It’s about the daily habits that decrease stressors:
☕ Eating before coffee: coffee can nudge cortisol up, and it raised the blood sugar response to breakfast by about 50% in a study.
☀️ Morning sunlight: bright light early in the day is linked to lower stress and better sleep.
🫁 Belly breathing, not chest: a few weeks of practice lowered cortisol and sharpened focus.
📵 No phone before bed: screen light blocks melatonin and decreases sleep time and quality.
😌Not rushing, sitting down to eat, and saying no without over-explaining are the easiest place to start.
Pick one this week.

📚Sources: Smith et al., 2020. British Journal of Nutrition
Figueiro et al., 2017. Sleep Health
Ma et al., 2017. Frontiers in Psychology
Chang et al., 2015. PNAS #healthcoach #stress #holistichealth #nutrition #healthyliving by @goodfortune.wellness

Dairy-Free Pumpkin Banana Bread 🎃🍌
A cozy, dairy-free quick bread made with simple ingredients 🧡 no refined flour, just real food.
INGREDIENTS • 2 medium ripe bananas, mashed • 1 cup pumpkin puree • 3 eggs • ⅓ cup melted coconut oil • 2 cups whole wheat flour • 1 tsp baking soda • ½ tsp baking powder • 1 tsp cinnamon • ½ tsp pumpkin pie spice (or nutmeg) • ½ tsp salt • ½ cup honey or maple syrup • 1 tsp vanilla extract • ½ cup walnuts or dairy-free chocolate chips (optional)
👩🏻‍🍳METHOD
Preheat oven to 350°F. Grease a 9x5 loaf pan.
✔️Whisk banana, pumpkin, eggs, coconut oil, honey, and vanilla until smooth.
✔️Whisk in flour, baking soda, baking powder, cinnamon, pumpkin spice, and salt.
✔️Fold dry into wet until just combined. Add nuts or chocolate chips if using.
✔️Bake 45-55 minutes, until a toothpick comes out clean.
✔️Cool in the pan 10 minutes, then on a rack before slicing.
Let it cool fully before you cut in — worth the wait 🤤

#HealthCoach #wholefood #fallrecipes #holistichealth #Homecooking by @goodfortune.wellness

🍬Sugar goes by dozens of names on ingredient labels. It hides behind “no sugar added” claims, and shows up in amounts that go way past what our bodies are built to handle.
📈The average American adult eats roughly 3x the recommended daily limit for women and 2x the limit for men. And the effects aren’t just about weight, they touch your heart, your blood sugar, your mood, and even your fertility.
✨Here’s the good news: you don’t need to be perfect. You just need to know what you’re looking at. Once you can spot added sugar under its many aliases, you get to make the choice, instead of having it made for you.
Start small. Flip one label today. Your body will thank you. 💛
Save this post for your next grocery trip, and share it with someone who needs to see it. 👇
📚Sources:
American Heart Association — added sugar limits (36g/day men, 25g/day women)
Hatch et al., Epidemiology (2018) — sugary drinks and fertility
Malik et al., Circulation (2019), Harvard T.H. Chan School of Public Health — sugary drinks and early death risk
Knüppel et al., Scientific Reports (2017) — sugar intake and depression risk
Stanhope, Critical Reviews in Clinical Laboratory Sciences (2016) — sugar, insulin resistance, and weight

#HealthCoach #foodismedicine #healthempowerment #functionalmedicine #sugarcraving by @goodfortune.wellness

🌱 What’s the best food for your gut? Variety.
🔬Research shows people who eat 30+ different plant foods a week have significantly more diverse gut microbiomes than those eating 10 or fewer.
💪Each plant feeds different bacterial strains, and a more diverse microbiome is linked to better digestion, a stronger immune response, and lower inflammation.
30 plants doesn’t mean 30 servings. It means 30 different types across the week: vegetables, fruits, whole grains, legumes, nuts, seeds, herbs, and spices all count once, no matter how many times you eat them.
Easy ways to build toward it: 🌿 A new herb or spice on your plate 🥗Rotating which veggies you cook with 🌰A handful of nuts or seeds as a topper 🍇 Swapping in a fruit you haven’t had in a while

📚Sources: American Gut Project (UC San Diego), 10,000+ participants, published in mSystems, 2018.
#guthealth #plantdiversity #microbiome #nutritioncoach#healthcoach by @goodfortune.wellness

🌙✨ The lighting in your home can be more important for your health than you might think. Light is one of the strongest cues for your circadian rhythm!
🌞 Bright light during the day promotes alertness, while decreasing light in the evening helps signal to your body that it’s time to start winding down.
💡Some LED lights can flicker rapidly, even when you can’t consciously see it, causing constant stress to the nervous system.
Reducing unnecessary visual stimulation can help create a more comfortable, lower-stimulation environment in the evening.

🌿Sometimes supporting your health starts with something as simple as changing the environment around you.
Your nervous system will thank you. 🤍

📚Research:
Cyr et al., Sleep Med Rev, 2022
LED flicker & visual effects review, 2026
#circadianrhythm #sleephealth #nervoussystem #healthcoach #holistichealth by @goodfortune.wellness

We’ve become so focused on calories, portions, carbs, and “cutting back” that we forget food is supposed to nourish us, fuel us, and actually keep us full.
Instead of asking, “How can I eat less?”
Try asking, “How can I make this meal more nourishing?”
🥩 Add protein
🥑 Add healthy fats
🥦 Add fiber + color
🍓 Add whole foods
🍳 Cook more meals at home

This isn’t about being “perfect” or never eating packaged food.
Let’s shift the focus from restriction to nourishment.
Eat real food. Not less food. 🤍
#holistichealth #functionalmedicine #healthyrecipes #healthcoach #foodismedicine by @goodfortune.wellness

Eat with the season! ✨🍽️❤️
🍆Eggplant is in season during the summer and early fall, making now the perfect time to enjoy this simple, flavorful side dish. Eating seasonally is an easy way to add more variety, fresh produce, and nutrient-rich plant foods to your meals.
🥰Eggplant itself contains fiber, vitamins, and antioxidant-rich phenolic compounds. Its deep purple skin is also a source of anthocyanins a plant compounds that have been studied for their potential cardiometabolic benefits.
✨ Save this recipe for the next time you need an easy side dish, are hosting guests, or just want a delicious way to add more vegetables to your plate!
#holistichealth #functionalmedicine #foodismedicine #HealthCoach #Homecooking
📚Sources:
• Health Benefits and Bioactive Compounds of Eggplant — PubMed
• Dietary Intakes of Anthocyanins and Cardiometabolic Health — The American Journal of Clinical Nutrition/PubMed
• Mouth-watering Summer Fruits and Vegetables to Fill Your Plate — Harvard Health by @goodfortune.wellness

1. 4-7-8 breathing🫁 Inhale through your nose for 4 seconds → hold for 7 → slowly exhale for 8 through the mouth. Repeat 4 times. Slow breathing has been shown to increase vagally mediated HRV, a marker associated with parasympathetic regulation.
2. Practice Ecotherapy🌱 Spend 5–10 minutes outside. Walk barefoot through the grass, or place your hands on a tree to practice grounding. Research suggests that spending time in nature can help reduce measures of stress.
3. Reduce light sensory overload 💡
Choose flicker-free/low-flicker bulbs, especially in rooms where you spend a lot of time.
4. 90 minutes ON → 15 minutes OFF💻 Work for 90 minutes, then take a real 15-minute break. Continue this pattern throughout the work day. Get away from your desk. Walk. Stretch. Look outside. Get some water. Give your brain a true break instead of filling it with more screen time.
5. Give yourself 10 minutes of NO INPUT ☀️ Before reaching for your phone in the morning, give yourself 10 minutes without Instagram, email, texts, or the news. Sit quietly, meditate, journal, stretch, drink your coffee, or simply be.
What’s one technique you’re going to incorporate? 🤔#healthcoach #healthcoach #holistichealth #wellness #niceview
📚 Resources
Laborde et al., 2022 — Effects of Voluntary Slow Breathing on Heart Rate and Heart Rate Variability
Shuda et al., 2020 — Effect of Nature Exposure on Perceived and Physiologic Stress
Rogers et al., 2017 — Visual Discomfort and Flicker
Albulescu et al., 2022 — Give Me a Break! A Systematic Review and Meta-Analysis on Micro-Breaks by @goodfortune.wellness

🤔With so many vitamins, minerals, herbs, and “wellness” blends on the market, it can be difficult to know what you actually need, what to look for, and how to take supplements thoughtfully.
🫶🏼 So I put together this Vitamins & Supplements Cheat Sheet to help you understand some of the most common supplements, what they may support, and important considerations when taking them. 🤍
A few things to remember:
🌱 FOOD FIRST
Supplements can help fill nutritional gaps, but they don’t replace a nutrient-dense, varied diet.
🧪 SUPPLEMENT WITH INTENTION
Supplements can be especially helpful when you have a known vitamin or mineral deficiency, increased nutritional needs, or another evidence-based reason to supplement. Whenever possible, identify what you actually need rather than guessing or taking a long list of supplements.
🔎 READ THE LABEL
Look for the amount of the active ingredient, clearly identified forms or strains, serving size, directions, and transparent ingredients.
🧼 THINK QUALITY, NOT JUST “CLEAN”
“Clean” isn’t a regulated standard for supplements. Instead, look for transparent labeling, appropriate doses, reputable manufacturing, and independent quality testing when possible.
⚖️ MORE ≠ BETTER
Certain nutrients can cause harm when taken in excessive amounts.
💊 CHECK FOR INTERACTIONS
Always let your healthcare providers know what supplements you’re taking so they can help identify potential interactions.

✅Save this guide for the next time you’re standing in the supplement aisle wondering, “Do I actually need this?”

📚Sources:
Maca: Kubala & Palsdottir, Healthline (2023)
Zinc: Kubala, Healthline (2018)
Elderberry: Mandl, Healthline (2021)
Supplements: NIH Office of Dietary Supplements
Herbal Supplements: NCCIH
Supplement Safety: NCCIH
Medication Interactions: NCCIH
Supplement Quality: NIH Office of Dietary Supplements by @goodfortune.wellness

🌱 Small swaps I’ve made to cut down on microplastics:

☕ Switched from K-cups to a 100% stainless steel french press.
🫖 Switched to loose-leaf tea instead of tea bags.
🍱 Storing food in glass containers, especially anything going in the microwave or holding hot food.
🍳 Cooking more of my own meals at home.
💧 Filtering my water and drinking from a stainless steel bottle.
👕 Slowly shifting my closet toward all natural fibers like cotton, linen, and wool instead of synthetics, since synthetic fabrics shed microfibers every time they’re washed.

🧠 We can’t eliminate plastic exposure completely, but we can make simple choices to reduce it. A 2025 study out of University of New Mexico found significantly more microplastic in human brain tissue than in liver or kidney samples, with levels rising about 50% between 2016 and 2024.

🌎Plastic is in our air, water, and food supply, and no single swap removes it. It’s about knowing where the easy reductions are, and making the swaps that help you lower your microplastics in a simple, stress-free way.

💬 What’s a swap you’ve made?

📚 Articles:
Nihart et al., 2025, Nature Medicine – “Bioaccumulation of microplastics in decedent human brains”
Hernandez et al., 2019, Environmental Science & Technology – “Plastic Teabags Release Billions of Microparticles and Nanoparticles into Tea”
Zhou et al., 2023, Food Chemistry – “Pouring hot water through drip bags releases thousands of microplastics into coffee”
#healthcoach #holistichealth #functionalmedicine #rootcausehealing #microplastics by @goodfortune.wellness

Today’s American diet looks nothing like it did just a few generations ago. 🍽️

Over the last several decades, our food supply has become increasingly ultra-processed: designed to last longer, taste better, and keep us coming back for more.
📊 In the United States, ultra-processed foods now make up nearly 60% of the average adult’s daily calories (and 70% for children!!).

🔬Research consistently links diets high in ultra-processed foods with:
• Higher rates of obesity
• Type 2 diabetes
• Heart disease
• Depression
• Earlier mortality

🤔And here’s the part that makes me wonder...
If this is where we are today, what will our food look like 20 years from now?

The good news? Every meal is an opportunity to choose foods that look a little more like nature intended.💚

#HealthCoach #ultraprocessedfoods #foodismedicine #functionalmedicine #holistichealth by @goodfortune.wellness