Hormone replacement therapy (HRT) was developed in the 1960's to 'liberate women' from the woes of menopause- think hot flashes, insomnia, sweats, etc. Socially, much of the credo was that women can stay youthful forever, a desire by many, both men and women alike (think stigma of getting older). A few decades before, testosterone replacement therapy (TRT) was developed to help relieve men of depression, impaired memory, fatigue, and low libido.
Read MoreBones are pretty important to our health- they hold us up (literally), house some of our organs, provide attachment for muscles, store calcium, and produce blood. They constantly change and shift throughout life, breaking down then being built up, to fit the body's needs. And bone health is more than just calcium, as important vitamins & minerals like phosphorus, magnesium, vitamin K, vitamin D, strontium, and boron, for example, are imperative for their integrity. Lifestyle choices like weight bearing exercises and regular movement also aid in healthy bones.
Read MoreAnd it's not fun. The cramping so bad we miss getting together with friends or going out, feeling like we're going to pass out if Midol or ibuprofen isn't around, vomiting, so bloated right before that pants won't even button, breast tenderness, acne, irregular timing/bleeding, and you feel there's something more than just birth control. Or perhaps this was part of your history, and now you're wondering if it's perimenopause or stress, and if there's any damn solution to get rid of those hot flashes! Oy!
Read MoreA recent article in the New York Times states that people taking antidepressants are finding it difficult to quit, sometimes regardless of how long they've been on the drug. Antidepressents were only supposed to be given for short-term use, about 2 months, and now 15.5 million people have been on them for at least 5 years. That rate has just about doubled since 2010, and well over tripled that amount from 2000.
Read MoreDining out is generally touted as a fun experience, whether it's a gathering with friends, family, partner, or on your own, it can be a treat where you don't have to cook or clean dishes. You may even become inspired by some of the dishes and their flavors, or find a new love for a certain cuisine or ingredient. And now there are many places where we can substitute or add ingredients to fit our dietary or food preferences!
Read MoreWeight is a tricky topic- perhaps we've changed up our nutritional intake, going to the gym a little bit more, drinking more water, etc. yet nothing seems to quite have changed. Unfortunately the reason why we gain weight can be numerous reasons, and therefore may need numerous approaches to have pounds shed. And weight is just a symptom, so it's important to consider all the possibilities.
Read MoreLet's start by going over what hormones actually are. Hormones are a certain type of chemical messenger created in endocrine glands, such as the hypothalamus, thyroid, pancreas, ovaries, testes, etc. And when those lines of communication get thrown off balance by our environment, stress, poor diet, and other factors, there's an imbalance with symptoms to match.
Read MoreProbably not. Yes, they provide some extra good bacteria, and prebiotics (usually found in probiotic blend) feed good bacteria as well, but essential for our health? Sometimes, yes, sometimes no.
Read MoreThe stress/stressors of modern day life is enough to wear down even the healthiest of people. Types of stress include decision fatigue (we're strongest the first 3 hours of the day- so make your schedule the day before as best you can), trouble at work, argument with another human being, physical injury, multiple diagnosis (or even just fighting off a cold), etc.
Read MoreZucchini is a wonderful source of vitamin B6, magnesium, and vitamin C, all critical to adrenal health such as stress management, making & metabolizing hormones, and good sleep!
Ingredients
-3 cups zucchini, chopped
-3 garlic cloves (or 1 TBSP garlic powder)
-3 TBSP tahini
-1 TBSP ground flaxseed
-1 TBSP olive oil
-1 tsp cumin
-1 tsp Himalayan sea salt
They're (estrogen, progesterone, testosterone) just not made as much, and then ratios begin to shift where normal values may seem high or low relative to the other hormones. For example, females are born with 6-7 million eggs, yet they only ovulate about 300,000-400,000 throughout their life and that cycle is a balancing act of at least 4-5 different hormones. However, hormones are also made from the adrenal glands, the two glands that sit on top of each kidney, for the rest of our life, and the liver.
Read MoreAll these greens make our liver (aka one of our most important detox organs, think also detoxing extra, & exogenous hormones) super happy!
Ingredients
-1 large handful of organic mixed greens
-1/2 zucchini, chopped
-1/2 avocado
-2 organic celery stalks, chopped
-1 scoop of allergen friendly protein powder
Quinoa is an ancient grain (gluten free) with the highest amount of protein, which is important for balanced hormones, and especially avoiding those 3pm crashes, aka blood sugar swings.
Ingredients
-1 cup quinoa, dry
-1/2 cup arugula, chopped
-1/4 cup pine nuts
-1 lemon, juiced
-1 large clove of garlic, crushed
-3 TBSP extra virgin olive oil
-1 tsp Himalayan sea salt
Pumpkin is rich in fiber (great for gut health, binding up extra hormones) and vitamin C (food for our adrenal glands- stress management and hormone production), with a thick texture that also tells our brain we're satiated!
Ingredients
-1/2 cup pumpkin puree
-1 large handful of organic mixed greens
-1/3 cup organic mixed berries
-2 TBSP ground flaxseed
-1/2 cup unsweetened coconut, hemp, cashew, or almond milk
-1 scoop of allergen friendly protein powder
-1 tsp of each: cinnamon, ginger, nutmeg
Full of protein, fiber, & healthy fats, these lettuce wraps will leave you satisfied on so may levels! Especially with the tanginess of the fruit!
Ingredients
-4 large leaves of organic lettuce
-2 cups of chicken, chopped and cooked
-1 large ripe organic peach, chopped
-1 clementine, peeled, chopped
-1/2 cup organic celery, chopped
-1/2 cup almonds, sliced
-1/4 cup carrots, chopped
-1/8 cup onion, diced
-A few pinches of Himalayan sea salt
-4 TBSP extra virgin olive oil
Have fun with your food as you're also taking in a boatload of nutrients imperative for balancing hormones!
Ingredients
-2 sweet potatoes
-1 ripe avocado, diced
-2 tsp fresh lime juice
-1/4 tsp shallot, finely chopped
-2 tsp crushed walnuts
Hormones are volatile messengers in our body that can be as easily disrupted as fast as they can be balanced. Common symptoms of hormone imbalance generally include weight gain/inability to lose weight, low libido, mood swings, low energy, insomnia, acne, and night sweats, all or some of which we may experience even when we're convinced that our diet is really healthy. Unfortunately removing obstacles to cure is not always as simple as "eat a few more vegetables and drink more water."
Read More"We are what we eat", is a popular phrase that acknowledges what we put in, is typically what we're going to get out. Like a car that takes diesel gas is going to have compromised function if it gets filled with regular gas. Same for hormonal health. Our hormones are derived from cholesterol molecules, metabolized and excreted by multiple organs, and optimally produced as long as those other systems are in balance. Furthermore, "we are what we absorb", so if we have gut imbalances or always stressed, for example, we're not going to have optimal digestion.
Read MoreGoals to 'be healthy' can sometimes seem overwhelming, especially around the time of New Years, birthdays, vacations, and many times the internet can have TOO much information! Which site to believe, what's really legit, who's telling the truth, etc. So many questions.. and then there's that plan you need to even put those goals in place! Eep!
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