Balanced Hormones, Happy YOU

It’s October and the weather is turning cooler. With October comes a push to increase awareness and support to Breast Cancer (the disease, its survivors and those who are currently battling it) and its charities. A close friend of mine recently got a couple lumps removed that were Stage 1 - which makes the topic of women’s health that much more important to me. Since we are on the topic of women’s health, there are other things us ladies need to aware of. Our bodies are so intimately linked to our hormones that it is even more important for us to keep them in balance. Some of us ‘younger’ sisters don’t think about our hormones unless it is ‘that time of the month’ but it is important for us (too!) to get in touch with our bodies in order to keep ourselves healthy.

Do you know when your hormones are out of whack?? Do you know what can cause it??

Symptoms of Hormonal Imbalance

Pre-Menstrual Symptoms                                                                Low Libido

Weight Gain (belly fat)/Digestive Problems/Cravings                 Fatigue

Insomnia                                                                                            Mood Swings

Depression & Anxiety                                                                      Foggy Memory

Endometriosis                                                                                   Fibrosis

Vaginal Dryness                                                                               Hot Flashes & Night Sweats

That’s a lot of symptoms right?? And there are a lot of things that can throw off our balance. Skipping a meal. Stress. Nutrient Deficiencies (which are more common than we might think.) Medications. Birth Control Pills. Environmental pollutants. Toxins. Chemicals in our food, skincare products etc. It’s A LOT. BUT there are some habits you can get into to help your body maintain a happy, healthy balance!! Now, is not the time to give up and throw in the towel! Instead…

Start by reducing/eliminating these:

  • Sugar - this is a tough one because there is sugar even in places we would think there isn’t any!! But you can kick this habit! =>Start by becoming aware of how much sugar you are consuming daily (pay attention for 1 week) and the following week, start by cutting your usuals by half. Continue until you are down to nothing or very little. **NOTE - “Sugar-free” and “Low-Sugar” or any variation of that theme is NOT the way to go! To avoid disease we need to start reducing the chemicals we eat!

  • Wheat/Gluten - gluten is a protein in wheat and a few other grains that causes inflammation in the body and disrupts our hormones. Both inflammation and hormone disruption are the things we want to avoid. =>Start by eliminating white/‘whole wheat’ bread (the grains used in these are not ‘whole’ grains but are highly refined). Opt for Ezekiel/Manna bread and Brown Rice/Quinoa/Black Bean Pasta Noodles. Kelp Noodles are also a great option or you can make noodles out of Zucchini and other squashes!

  • Soy - whether it is isolated soy protein, soybean oil, soy milk, tofu or any of the other soy-based ‘cheeses’, all of it is full of toxins and carcinogens. Soy is high in phytoestrogens which mimic estrogen in our bodies. All the excess estrogen from these foods cause estrogen dominance which is the leading cause of breast cancer, endometriosis, uterine fibroids, infertility and low libido. Soy is also a powerful goitrogen (thyroid suppressant) and contains phytates, enzyme inhibitors, that block nutrient absorption. =>If you must eat Soy, opt for fermented soy products like miso, tempeh, natto or a naturally fermented soy sauce (tamari).

What to Eat for Balanced Hormones??

  1. Clean Protein - wild salmon and other wild-caught cold-water fatty fish; beans (always soaked 6-8 hours prior to cooking) and lentils; organic pastured-raised beef, chicken, turkey, etc; nuts (soaked/sprouted) and seeds; organic pasture-raised eggs (yolk and all!); quinoa.

  2. Healthy Fats - avocados, raw butter/ghee, coconut oil, nuts and seeds.

  3. Antioxidant-rich Vegetables - dark green veggies, brightly colored vegetables and even starchy veggies like sweet potatoes, various squashes, organic beets, artichokes, yucca and turnips.

  4. Healing Herbs and Spices - cumin, ginger root, cayenne pepper, ceylon cinnamon, turmeric and garlic and onions. **When you are using raw garlic let it sit for 15-20 minutes once you chop it to allow all the enzymes to be fully activated and be careful not to burn it!!

It’s a simple list but it is a great starting point. A healthy body means balanced hormones, a healthy weight, bright and clear skin, increased energy and many other benefits (psst… increased immunity too!). Fear isn’t and shouldn’t be a motivator but many times we are driven by our fear of being predisposed to certain illnesses. What if our motivation were to live a fuller, happier life? Improved quality of life - that’s my motivation for myself and my growing client-family.  

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

Boost your Mood with Food

There have been some times in my life when I’ve felt down or blue, as I’m sure has happened to other people. I can’t say I was “depressed” but I might’ve been, had I taken the time to evaluate how I was at that time. For other people depression is very real and isn’t something that they can just shake off. What I have seen and studied though gives me hope that with some minor changes to our diet & nutrition we can manage this illness. Nutritional imbalances have been proven to affect not only the body, but the fragile chemistry that is our brain. I’m going to share with you some nutritional deficiencies that once corrected can make you feel better - and some recipes.

  1. Lean protein rich in Omega 3s, like Wild Salmon, Artic Char, Mackerel - cold-water fish, have plenty of amino acids that have positive effects on the chemicals in your brain, helping balance your moods. They are also a great source of energy.

    1. Nuts and seeds like Walnuts, Flaxseeds, Chia seeds, Almonds are also high in Omega 3s.

  2. Berries, like blueberries, strawberries, blackberries, raspberries, can help prevent the release of cortisol - a stress hormone that aggravates symptoms of depression and causes one to retain fat around your midsection.

  3. Limit your sugar intake - anything that ends in -ose or that has ‘syrup’ in its name and be mindful of any hidden sugars, read your labels. Every 4 grams of sugar listed on the label equals 1 teaspoon.  

  4. Research into Folic Acid has shown that it can help boost your mood. Go for leafy greens, like spinach and swiss chard, oatmeal, sunflower seeds, lentils and black-eyed peas.

  5. A diet rich in vitamin B-12 has been shown to have a positive effect on the brain. To keep your levels optimal go for lean, grass-fed beef, clams, oysters, crab, wild salmon and organic, cage-free eggs.

  6. Vitamin D is also important for its mood-enhancing properties. Your body makes it from the sunshine, just 10-15 minutes of sunshine can help your body get its dose, but make sure you time it right, either early in the day or later in the afternoon. Organic cage-free eggs and fish with bones in it are other sources of vitamin D.

  7. Dark Chocolate!! (Just when you thought there was no ‘good news’ on this list!) But there is one caveat - it cannot be Hershey’s or Mars or a pint of Haagen-Daas!! In order to get the mood-enhancing effects of chocolate - it has to be at least 70% cacao and preferably organic.       

As you can see from this list - it almost exactly reflects what a truly healthy and healing diet is. The benefits of eating clean and lean will have positive effects on everything from your body weight to your energy levels to your hair and skin and nails and your mood!! It makes sense. No special fad diets or calorie restriction just real, healing food.

Spinach & Lentil Frittata

4 organic, cage free eggs

1 bunch spinach, organic - coarsely chopped and rinsed

4 scallions, organic - diced

½ onion, organic - diced

½ cup lentils, organic  (can substitute with a can of wild salmon)

2 tbsp butter, organic

1 tsp himalayan sea salt

*Start by melting butter over medium heat. Add the scallions, onions and lentils and allow them to cook for about 2 minutes. Add the spinach and stir it gently allowing it to cook down - this is going to look a little scary but put the whole bunch in. Add the sea salt. In a separate bowl - whisk the eggs. Add them to pan. Cover and reduce heat to low-medium setting. Cook, covered, for about 15 minutes. Serve and enjoy!   

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N