https://www.sayeghwellness.com/blog daily 0.75 2024-09-23 https://www.sayeghwellness.com/blog/apple-spiced-pumpkin-muffins monthly 0.5 2024-09-25 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/2c583bc1-f021-42f9-ac83-9a534bd9b77b/IMG_2857.jpg Blog - Apple Spiced Pumpkin Muffins - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/seed-cycling-for-pcos monthly 0.5 2024-09-23 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/c710bc41-3714-4d18-9185-464da8fbb5a6/Seed+Cycling+SW.jpg Blog - Seed Cycling for PCOS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/understanding-orthorexianbspwhen-healthy-eating-becomes-an-obsession monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/46a46602-7724-4fd4-98fe-28e4998500e2/SayeghWellnessPostOrtho.png Blog - Understanding Orthorexia: When Healthy Eating Becomes an Obsession - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/eztxp0o8bx2z9d9q01ahzhpmml0ksj monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/6183b57d-f96c-45c7-9638-840c4eebfeab/Restricting+Food+Intake_+Dieting+%281%29.png Blog - Dieting & Weight Gain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/6dr6wf9brb3be8n8dty2bwvoch9nae monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/1678470576122-3V1UZ5HO8PCVL13VU2LD/unsplash-image-URTkjdRhQLk.jpg Blog - 5 QUick High Protein BreaKFast Ideas - Yogurt Parfait (25 g of protein) Ingredients 1 cup of plain greek yogurt 1-2tsp of honey ¼ cup blueberries ¼ cup raspberries ¼ cup granola Directions In a bowl, place all ingredients https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/669b561b-2faf-4d8e-a78b-f4af19ecc7aa/Avocado+Toast.jpg Blog - 5 QUick High Protein BreaKFast Ideas - Smashed Avocado Toast (27g of protein) Ingredients ½ avocado ⅓ cup cottage cheese 1 hard boiled egg Salt + pepper to taste ½ tsp red pepper flakes 1tsp lemon juice 1-2 pieces of bread, toasted Optional: top with sprouts and hot honey Directions In a blender add: avocado, cottage cheese, salt, pepper, red pepper flakes, and lemon juice Blend until smooth Toast bread Spread avocado mixture onto toasted bread Place sliced hard boil egg on top Top with sprouts and hot honey https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/9365cb36-3ded-46fb-9cc1-70f96f5ef029/Oatmeal+Proats.jpg Blog - 5 QUick High Protein BreaKFast Ideas - Berry and Peanut Butter Proats (25g of protein) Ingredients 1⁄2 cup of rolled oats 1 cup of milk 1⁄4 cup eggs whites 2 tbsp of maple syrup 1⁄4 tsp of cinnamon 1/3 cup blueberries 1⁄2 banana 1 tbsp of peanut butter 1 tbsp of chopped walnuts 1 tbsp of shredded coconut 1 tsp chia seeds 2 tbsp of hemp hearts Directions Place a small pan on medium heat. Add oats, milk, egg whites, maple syrup, and cinnamon. Stir frequently to avoid scrambling your egg whites. Once the oats start to bubble, turn off the heat and stir. Once it is at a consistency that you like (I like mine between soupy and thick) place the oats into a bowl. Next add in blueberries, banana, peanut butter, shredded coconut, chia seeds, and hemp hearts. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/a4c83b44-5172-4ae6-8f8e-6403dde31836/C8ouFnwmQ86arKtubxLL3Q.jpg Blog - 5 QUick High Protein BreaKFast Ideas - Probiotic Green Smoothie (30g of protein) Ingredients 1 banana 2 cups spinach 1 cup greek yogurt 1 cup of milk Top with 1 tbsp of hemp hearts Directions Add all ingredients to a blender and blend until smooth https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/a2f3bb34-06e9-4b32-8c45-08d045d32767/Eggs+and+sausage.jpg Blog - 5 QUick High Protein BreaKFast Ideas - Scrambled Eggs and Chicken Sausage (25g of protein) Ingredients 3 eggs 2 Applegate Maple Chicken Sausage Patty 1 tbsp butter ½ avocado ¼ cup sliced baby tomatoes Salt and pepper A piece of toast Directions Place a small pan over medium-high heat and add butter While pan is heating, scramble eggs in a small bowl Place eggs into a pan and scramble Add salt and pepper Place applegate maple chicken sausage patty in the microwave Microwave for 1 minute and then flip and microwave for another minute Slice up 1/2 avocado Toast a piece of bread Place scrambled eggs on a plate with chicken sausage, sliced avocado, sliced baby tomatoes, and toast https://www.sayeghwellness.com/blog/is-there-a-difference-refined-sugar-vs-natural-sugar monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/8de66a6e-ae41-4061-96e4-6131320a4970/Table+Sugar.jpg Blog - Is there a Difference? Refined Sugar Vs. Natural Sugar - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/417cd85f-da51-4c3b-a61b-9307f22c6c22/HFCS.jpg Blog - Is there a Difference? Refined Sugar Vs. Natural Sugar - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/c858c36b-97e2-447c-b874-dd17196a3683/Relative-sweetness-RS-of-carbohydrate-based-sweeteners.png Blog - Is there a Difference? Refined Sugar Vs. Natural Sugar - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/5c507434-f1dd-4e2d-b7b2-7535234a5046/added+sugar.jpeg Blog - Is there a Difference? Refined Sugar Vs. Natural Sugar - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/healthy-eating-mindset monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/65ff33fd-e688-4c3e-ba9a-de6fa51c3f43/145A3719+%281%29.jpg Blog - Healthy Eating Mindset - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/6183b57d-f96c-45c7-9638-840c4eebfeab/Restricting+Food+Intake_+Dieting+%281%29.png Blog - Healthy Eating Mindset - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/intuitive-eatingshifting-focus-from-weight-to-well-being monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/639b1ec5-f985-4917-9bda-bf2bbb83e87b/145A3362.jpg Blog - Intuitive Eating:Shifting Focus from Weight to Well-Being - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/b4578c07-83de-4cef-bac1-0e61e3c455db/Screen+Shot+2022-06-02+at+11.42.07+AM.png Blog - Intuitive Eating:Shifting Focus from Weight to Well-Being - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/4-sneaky-ways-to-eat-more-veggies monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/4be89a09-2a77-4203-90aa-2d40cab2e73e/145A3411.jpg Blog - 4 Sneaky Ways to Eat More Veggies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/glazed-lemon-poppy-seed-loaf monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/7939dc7c-c0ea-4b17-a24b-2136f5a8cad3/Glazed+Lemon+Poppyseed+Loaf+%281%29.jpg Blog - Glazed Lemon Poppy Seed Loaf - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/banana-walnut-muffins monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/2021f25e-6079-4309-88a6-7cbc459414bb/Banana+Walnut+Muffins.jpg Blog - Banana Walnut Muffins - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/spicy-rice-and-eggs monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/fb6a4d65-cc19-41a1-95ea-4c5f8dc18f66/SpicyRiceandEggs.jpg Blog - Spicy Rice and Eggs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/blueberry-amp-peach-galette monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/4723f174-c0c1-48c0-bd02-5a637212274d/Blueberry+and+Peach+Galette.jpg Blog - Blueberry & Peach Galette - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/hunger-crushing-yogurt-parfait monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/896c00cf-baf7-486e-9d76-b07f8a7e5c35/Mello+Munch.jpg Blog - Hunger Crushing Yogurt Parfait - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/roasted-tomato-amp-burrata-pasta monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/862c8b81-2e17-4b61-b734-b10aee3fa199/_Roasted+Tomato+%26+Burrata+Pasta.jpg Blog - Roasted Tomato & Burrata Pasta - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/fattoush-salad-with-homemade-dressing monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/bd54995c-4d03-48d7-a75f-83715cf4fe8d/Fattoush+Salad.jpg Blog - Fattoush Salad with Homemade Dressing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/blog-post-title-one-kd6mt monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/930c8aaa-06c0-40ed-ad8f-b52f1d8998b7/Crunchy+Southwest+Salad.jpg Blog - Crunchy Southwest Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/blog-post-title-two-56z7n monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/32d961fc-efe2-44b6-b984-a601f608909e/Banana+Cranberry+Breakfast+Cookies.jpg Blog - Banana & Cranberry Breakfast Cookies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/blog-post-title-three-exwm3 monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/7fbfea66-9f59-42f4-8b92-c6506c298d59/Harvest+Chicken+Bowl.jpg Blog - 5 Simple Meals with 8 Ingredients or Less - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/f98bb19b-0de9-4f4d-b1f4-c83fb559f023/SpicyRiceandEggs.jpg Blog - 5 Simple Meals with 8 Ingredients or Less - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/90cfae7b-6cd5-49f4-8673-cd07fea8eaa9/Veggie+Flatbread.jpg Blog - 5 Simple Meals with 8 Ingredients or Less - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/35fc5f61-30ee-4184-89fe-66bb1b89dc2a/Dairy+Free+Pasta+Salad.jpg Blog - 5 Simple Meals with 8 Ingredients or Less - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/311d2bc5-3fdf-4f0d-beff-1987c97d373e/White+Bean+Pesto+Pasta.jpg Blog - 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If you’ve ever felt like your body changed overnight and nothing that used to work works anymore, you’re in the right place I’m Jen, a Registered Dietitian with a passion for helping women gain control of their health. I specialize in women's hormone health, helping women with PCOS, perimenopause, and menopause navigate the changes that come with shifting hormones. Through evidence-based nutrition, realistic strategies, and compassionate support, I help women improve their health, reach sustainable weight goals, and feel confident in their bodies again. Here you'll find practical nutrition guidance, hormone-friendly recipes, and trusted resources to help you thrive, without restrictive diets or food guilt. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/4dbece91-7749-427c-bfce-ccf535273028/145A3586.jpg Home https://www.sayeghwellness.com/about daily 0.75 2026-07-01 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/873ed475-09b2-49ef-985d-5b208f8d0dab/145A4325.jpg About - Just a Girl With Hormone Issues Hi, I'm Jen, a Registered Dietitian based in New York and the founder of Sayegh Wellness. I'm also just a woman in my 30s navigating life with PCOS. Like many women, I found myself searching for answers beyond "Just go on birth control," or "You just need to lose weight." While those recommendations may be appropriate for some women, they didn't answer my biggest question: How am I supposed to do that when I have PCOS? That experience sparked my passion for women's hormone health and ultimately led me to specialize in helping women with PCOS, perimenopause, and menopause. Over the years, I've worked with countless women who feel frustrated because their bodies seem to have changed overnight. Maybe you're eating the same way you always have, exercising consistently, and yet the scale keeps creeping up. Maybe your energy is lower, your cravings feel stronger, or you simply don't feel like yourself anymore. If that sounds familiar, I want you to know you're not imagining it and you don't have to figure it out alone. My approach is rooted in evidence-based nutrition, but it's also realistic. I don't believe in restrictive diets, food guilt, or trying to be perfect. I believe in creating sustainable habits that fit your lifestyle and support your hormones, your health goals, and your relationship with food. Whether you're managing PCOS, navigating perimenopause, or adjusting to menopause, my goal is to help you better understand your body and give you practical tools that help you feel your best. Ready to feel Like Yourself Again? Whether you're managing PCOS, navigating menopause, or simply looking for personalized nutrition guidance, I'd love to help. Schedule a consultation today, and let's create a plan that works for your body and your life. https://www.sayeghwellness.com/partnerships daily 0.75 2026-07-01 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/1654179508439-62FSVWK2S8T0GNH7VU7S/145A3617.jpg Partnerships https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/1654179815323-P24K2HJMSOREHUSNW1JY/145A3876-2.jpg Partnerships https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/1654180050015-2NK6VP8NEICSEK5LNDJ5/145A3590.jpg Partnerships https://www.sayeghwellness.com/contact daily 0.75 2022-06-07