Lets Talk Healthy Breakfasts
Alright you guys. Super pumped about this post today. I am unleashing one of my best pieces of nutrition knowledge and advice for all you, and I hope its helpful!
As a nutritionist, I work with several clients who are just confused about food combinations. They know that eating a handful of berries is better for them than eating a chocolate chip cookie, duh, but are still missing the piece of how your body can actually use food in the most effective way.
Is eating fruit for breakfast a good way to start your day? How about yogurt or oatmeal with a side of fruit? How about a quick bar that is packed with protein?
I get these questions often, especially when we discuss quick and easy breakfasts. As much as I love my eggs and I want others to eat them all the time, its not always practical nor is it enjoyable for everyone! This is where smoothies come in..
Green Shakshuka From Monica Yates
Hows this for a healthy breakfast? Leafy green vegetables are highly effective at balancing estrogen levels and contain loads of iron to keep you feeling your best.
This green shakshuka introduces tummy-loving veggies, fats and protein first thing in the morning and is highly beneficial for your brain too. It contains broccoli, zucchini, snow peas, green beans, kale, eggs, alfalfa sprouts, and avocado. Delicious!
Sweet Potato And Orange Pms Smoothie
1/4 cup steamed and pureed sweet potato
1/2 cup fresh orange juice
1/4 cup plain almond milk
1 frozen banana
1/4 tsp turmeric
1 ½ tsp raw honey
1 ½ tsp ground flax seed
How to Make
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Which Are Blueberry Smoothie Benefits
Blueberries and berries or all kind are definitely my favorite fruits, and I always look forward for the summer to eat them fresh.
Although some of its antioxidants are partially lost during long time freezing, there are still a lot of nutrients in blueberries to convince you to eat them on a daily basis.
The ingredient combo of this keto blueberry smoothie has excellent health benefits:
Hemp Seeds Contain Omega
HEMP SEEDS: Manitoba is favorite brand of organic hemp seeds and used in many Clean Cuisine recipes.
Just like flaxseeds, Ive been talking about the health benefits of hemp seeds for years now. This is an incredible plant based source of biologically available and easily digested protein. Hemp seeds also contain a healthy anti-inflammatory 3:1 ratio of omega-6 to omega-3 fat. In addition, hemp seeds contain an especially beneficial type of omega-6 fat called GLA . GLA is a direct building block of good anti-inflammatory hormones.
Unfortunately, this special omega-6 fat is not typically found in foods. Hemp seeds are just about the only edible food source of GLA. While its true your body can convert the typical food version of unprocessed omega-6 called linoleic acid into the useable GLA form your body needs, the conversion process can be thwarted by many internal and external factors.
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Keto Approved Blueberry Smoothie For Hormone Balance
From my point of view, a smoothie should be definitely more than a creamy liquid made with fruits and milk. If I go for a smoothie, I need it to replace a meal, be it a breakfast or a fueling snack, so it has to be loaded with fresh nutrients, healthy fats and protein.
While I dont advocate for a diet or an other, this filling blueberry smoothie turned out keto-approved, as its loaded with low carb fruits and vegetables, enriched with nut butter and packed with fiber from seeds.
Seed Cycling Energy Bites For Hormone Balance And Acne From Eat With Clarity
These seed cycling energy bites are east to make and delicious, plus theyre a simple way to nudge your hormones back into balance.
Youll just need flax or sesame seeds , pumpkin or sunflower seeds , Medjool dates, almond butter, cinnamon, vanilla, maple syrup, and shredded coconut. They also make a great post-workout snack or breakfast on-the-go.
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My Favorite Smoothie Remedy Recipes To Balance Your Hormones
The Pumpkin Spice PMS Prescription
This smoothie will banish your PMS sugar cravings by replacing an impending Oreo binge with good, wholesome sugars from pumpkin and dates. Plus the blend of fruits and veggies will help your body get rid of the excess estrogen in your body that is the cause of PMS symptoms.
Canned, organic pumpkin puree
Fiber Promotes Your Gut Health And Helps Your Body Detox Effectively
Most Americans get only 12 grams of fiber every day when you really need 35-45 to keep your body working its bestyikes!!Fiber is essential for supporting healthy digestion, keeping your gut bacteria balanced, and enabling your body to get rid of excess toxins and hormones like estrogen that lead to imbalances that are the root cause of so many chronic issues like:
- Lack of energy
- Irregular periods or heavy bleeding
- Chronic constipation, diarrhea, bloating, acid reflux, or other digestive discomforts
- Severe PMS
½ medium avocado, pitted, peeled and chopped 1 cup unsweetened vanilla almond milk or coconut milk½ cup purified water
Directions:Add the kale or spinach, water and unsweetened vanilla almond milk to a high-powered blender. Start blending on low and, as kale starts to break down, increase to medium speed until completely broken down and smooth. Add lemon juice, avocado, frozen berries, vanilla protein powder, and fiber. Blend well on medium to high speed until desired consistency is achieved, about 1 minute. Enjoy immediately!
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Anyway I Think Its Time For A Maca Smoothie For Hormone Balance
With many different smoothie blends that we can make, today I am sharing one of my favourites. I also include flaxseed, tahini, ginger and mangoes in this one which are all full of nutrients that help to regulate hormones.
This recipe is delicious, nutritious. Drinking this sort of thing daily, coupled with a healthy, plant-based diet, can really help with hormone balance.
Best Foods For Balancing Hormones Naturally
The best foods for balancing hormones will contain vitamins and minerals that support the endocrine system.
For example, look for foods containing Vitamin B5, as it aids in the production of adrenal hormones, or B6, which helps detoxify excess amounts of hormones.
Other important nutrients include manganese, aiding in the synthesis of hormones copper, which supports thyroid hormone production and iodine, which is critical for thyroid health.
Cue the grocery shopping list! Below are some of the foods that contain these hormone-supporting nutrients:
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How Does This Balance My Hormones
Anytime we consume a meal with carbohydrates , they break down into blood sugar. The only exception is fiber. Blood sugar will be counted as the amount of carbs in a meal, minus fiber. For example, a serving of broccoli has 6 grams of carbohydrates and 4 grams of fiber . Contrast this to a serving of orange juice which has 28 g of carbohydrates and less than 1 g of fiber leading to a 27 g of net carbs.
Frozen Cauliflower Blends Beautifully
Frozen cauliflower is the one that blends most easily and without any funky aftertaste into a smoothie. I simply prefer to get my daily cruciferous vegetable in my smoothie recipe and eat my greens in a salad. Of course you can always substitute kale or spinach for cauliflower if you wish, but I dont recommend it.
Find frozen cauliflower in the frozen section of your grocery store. You definitely want to use frozen cauliflower rather than fresh as frozen has already been pre-blanched.
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Hormonal Tonics And Smoothies
I decided to make a radical change to my meal plan, and I started incorporating hormonal tonics and smoothies into my daily routine. Initially, I wasnt so sure why such beverages made me feel so energetic and invincible. Later, I conducted brief research on the benefits of drinking hormonal tonics, teas, and smoothies. While keeping the benefits in mind, I started experimenting with different kinds of smoothies to satiate my needs. I started drinking hormone balancing fruit smoothies, yogurt smoothies, and green smoothies, and it made a drastic difference to my health.
However, I noticed that indulging in green smoothies particularly assisted with improving my hormonal health. I started to feel active and energetic throughout the day, and I started responding less to the crazy hormonal imbalances that a woman goes through. This is when I started recommending smoothies and tonics to my social circle. They have expressed nothing but their gratitude for introducing them to such miraculous beverages.
I absolutely adore that many of the tonics, teas, and smoothies are infused with healing properties, which are paramount for our health. It is important to recognize the elements which are responsible for nourishing our health. If I were to choose a smoothie that has helped me with improving hormonal imbalance, I would choose this delicious hormone-balancing green smoothie recipe.
Smoothie Recipes That Will Balance Your Hormones
Last updated on by Alisa Vitti
I love coming up with new smoothie recipes! Its so much fun to think of all the possible yummy Flo-food combinations. Its a little science experiment in your kitchen. As you know, I like to keep the rest of my meal planning super simple, but my smoothies are where I like to get creative and experimental! And, as I always have your health first in my thoughts, I wanted to come up with the ultimate smoothie recipes that truly bring to life the idea of using good food as your medicine.
So I got out my prescription pad and jotted down the best treatments in the form of tasty fruit, veggie and nut blends that will help to heal your PMS, fatigue, low libido and infertility issues.
Tip: Embrace the smoothie bowl trend and blend half of the recipes ingredients to pour on top of the unblended other half. Great for breakfast or a snack!
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Introduction To The Hormone Cure By Sarah Gottfried Md
As my new favorite hormone expert, the Harvard educated Sarah Gottfried, M.D., explains in her must-read book The Hormone Cure , the hormonal chaos can typically be traced back to three hormones she calls your Charlies Angels: estrogen, cortisol and thyroid.
But dont worry, its not all downhill after 40. The good news is, theres a lot you can do to balance things out.
Ashwagandha Powder Helps To Lower Cortisol
ASHWAGANDHA POWDER: This is a good organic brand for Ashwagandha Powder.
Thanks to hormonal changes, many women over 40 may start to notice anxiety for the first time in their lives. Or if they have had anxiety in the past, they may notice it all of a sudden getting worse with age. Ashwagandha is an adaptagen that works by lowering cortisol levels and mimicking the calming neurotransmitter GABA.
An effective, evidence-based remedy for anxiety, stress, and insomnia, ashwagandha also has anti-inflammatory properties. FYI: It is best to take ashwagandha in the root form rather than the leaf form.
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Convenient Way To Eat More Fruits And Veggies
According to a 2017 report, only 9 percent of adult Americans eat enough fruits and veggies every day.
That means 91% of us DONT eat enough fruits and veggies on daily basis!
Given that whole fruits and veggies are packed with the nutrients we need, its no wonder that hormone imbalance conditions are on the rise.
Whether its PCOS, fibroids, PMS, hot flashes, adrenal fatigue, hypothyroidism or hyperthyroidism, women are struggling with all sorts of debilitating symptoms these days.
Natural Ways To Balance Hormones
The most important and effective way to balance hormones is by choosing a healthy and nutritious diet. However, there are also some other lifestyle choices that have a major impact on your hormone levels and thus your entire well-being.
Diet-related ways to balance hormones
Lifestyle-related ways to balance hormones
- Exercise regularly. Physical activity has a major impact on our hormones, including our insulin levels, testosterone levels, growth hormones, and more. It has also been found to lower depressionand other hormone-related mental issues. Aerobic exercise, strength training, and endurance training have all been found to increase insulin sensitivity.
- Destress. Stress fills our bodies with cortisol and adrenaline and chronically increased levels of those two hormones can result in excessive calorie intake, obesity, high blood pressure, rapid heart rate, and anxiety. Make sure to engage in stress-reducing techniques, such as meditation, yoga, listening to relaxing music, or having a massage for 10-15 minutes a day.
- Get enough high-quality sleep. Getting enough sleep will restore your body and balance your hormones. Insufficient amounts of sleep have been shown to cause imbalances in insulin, cortisol, ghrelin, leptin, and growth hormones. Make sure to get at least seven hours of high-quality sleep a night.
Delicious hormone-balancing recipes
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Maca Smoothie For Helping To Keep Hormones In Balance
Dont get me wrong here, I am actually a pretty calm person largely due to the fact that I have learned to find my centre, to stay present, grounded and spend a lot of time on my own. My lifestyle is rather conducive to being calm and relaxed thats the way Ive created it . Hormone balance is something I have to constantly stay on top of though. I guess I am just wired with a sensitive system.
My Mixed Berry Smoothie Recipe
Regardless of whether you choose to use all the ingredients weve researched or only a few, this smoothie is sure to help you balance out your hormones. Remember, I drink this smoothie every morning around 10:00am after my morning workout a.) because Im a big fan of routines and b.) because to truly see results youve got to stick with it!
This smoothie is SUPER easy to make. I use my trusty Homgeek blender at home but you can take with you on the go using the PopBabies portable blender!
Heres my recipe and I hope you enjoy.
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Flaxseeds Are An Omega
WHOLE FLAXSEEDS: This a good brand of organic flaxseeds.
We recommend that you get a serving of omega-3 and lignan-rich flaxseeds every day. Flaxseeds are good for men and women because they support hormonal health, provide extra fiber and have anti-inflammatory benefits. They are also one of natures richest food sources of lignans, potent antioxidants that fight free radical damage and act as phytoestrogens.
Flaxseeds are also rich in fiber and fiber helps flush out bad estrogen. All in all, flaxseeds are potent anti-cancer and hormonal-health superfoods.
For years I made it a point to eat 2 or 3 tablespoons of ground flaxseeds everyday, but you know how life goes. Somehow I got out of the flaxseed habit, but now Im back. When it comes to hormonal health, the lignans in ground flaxseed can make a BIG difference.
Hormone Balancing Recipes To Create The Perfect Diet
Have you ever wondered if your hormones are in check?
While it might be a condition that flies under the radar of many women, hormonal imbalance is something that affects a staggering amount of females particularly those taking the contraceptive pill.
You see, everyone will experience natural periods of hormonal fluctuations at particular points in their life, but for some, these hormonal imbalances are chronic, causing a wide range of detrimental side effects which can greatly affect someones day-to-day life.
If youre wondering if your hormones are imbalanced, there are a number of tell-tale signs to look out for, including unexplained weight gain or weight loss, long-term fatigue, headaches, depression, reduced sex drive, breast tenderness, and thinning or brittle hair. If alarm bells are ringing, fear not.
Getting your hormones back into balance can be as simple as introducing hormone balancing recipes into your diet, including everything from smoothies and salads, to hot beverages and desserts.
Weve rounded up 20 hormone balancing recipes that arent just great for balancing your hormones, but also look and taste delicious.
With their healthy, nourishing ingredients, and ease to make, youll soon be whipping up these recipes on a daily basis!
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Green Smoothies To Balance Female Hormones Naturally
Robyn Openshaw – Mar 15, 2019 – This Post May Contain Affiliate Links
Women are amazingly strong, but our hormone balance can be a bit delicate.
Common hormone imbalances can cause mood instability, stubborn weight, fatigue, hair loss, premature aging, lack of libido, often feeling hot or cold, gum and tooth issues, and so much more.
Using food as medicine, we can help maintain our hormonal balance as well as regain control over the hormones that may have gone out of whack.
I spoke with my friend Dr. Alan Christianson, New York Times best-selling author, naturopathic physician, and co-creator of our Healthy Hormone RevolutionMasterclass, for a frank discussion and practical advice on female hormone balance.
Following his insights, well share foods that are best for maintaining that balance, as well as my favorite green smoothie recipes for helping balance female hormones naturally.
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