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AB + B Toast : Almond Butter + Blueberries
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Chocolate Raspberry Smoothie

9 Steps to Happy Hormones

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    PERIOD PAIN: COMMON. NOT NORMAL.🔥 - How ingrained in us has it become to feel like we have to just deal with period pain. That it’s a ‘normal part of having a period’. That we just have to expect to be in pain for 1 or 3 or 5 days (maybe more) of the month EVERY month. Do you know how much time that adds up to? Just being in pain because of our period? (me either but it’s a lot). - We need to understand that all of these thoughts we have about period pain being ‘normal’ is not exactly right. It’s extremely COMMON. But it’s not normal in the sense that it’s just something we have to deal with. ⚡️ - Pain is a signal from your body that something is not quite right. We shouldn’t accept that for several days a month we should just expect to be in pain. It really doesn’t make sense if we think about it that way. - But why is it so accepted that this is the way it is? Because it’s so common. And we’re not always digging into the root cause. Instead of saying I have X (period pain) and I need to use Y (pain meds, birth control, etc. – something OUTSIDE of ourselves) to deal with it, what we need to do is start asking WHY? WHY do I have this pain. - Prostaglandins are hormone-like substances that the body releases around menstruation that cause the uterus to contract to shed the lining. They are involved in pain + inflammation. Higher levels of prostaglandins can mean more severe pain. 🔥 - It’s important to uncover & treat YOUR root cause (can be a hormone imbalance like estrogen dominance or low progesterone, or a condition like endometriosis, or certain nutrient deficiencies like b vitamins, magnesium, or omega-3s). Since prostaglandins are part of an inflammatory response, it’s important to focus on reducing triggers of inflammation (like stress, toxic home or personal care products, processed foods, alcohol) and adding in things that have anti-inflammatory and soothing effects (omega-3s, certain herbs + nutrients, lots of water, fruits, veggies, mindful movement/active rest around your period, stress reduction).🧘🏻‍♀️ - What helps to ease your period pain? ✨ #composednutrition
    HORMONES AND YOUR CHAKRAS✨ - Basically chakras are energy centers located at 7 points along the spine and each one correlates to specific hormone(s). - Our physical bodies have the endocrine + nervous systems that function as our internal communication systems. You can think of hormones as chemical messengers in the body. - How does this work? The hypothalamus in the brain is the command center or like the CEO. Scans the body to see what is needed and sends the messages to the pituitary – like middle management – who sends the message to the organ system to release the hormone needed. Example: the thyroid to release thyroid hormones, ovaries to release estrogen. - Each chakra aligns with a different aspect of ourselves & correlates to the hormone system at that area. If one area is over / underactive or we get blocked emotionally in some way it can show up in the body as symptoms. - Root: survival + security, hormone: cortisol, control the stress response - Sacral: emotions, sex hormones (estrogen, progesterone, testosterone), control reproduction - Solar plexus: personal powder, dream space, asserting yourself | digestive hormones: insulin, glucagon, control blood sugar - Heart: love + affinity | hormone: thymus (immunity) - Throat: communication/creativity | hormone: thyroid hormones (metabolism) - Third Eye: intuition | pituitary gland, sends messages to the other hormones - Crown: spirituality | pineal gland, produces melatonin, regulates sleep + circadian rhythm - Ask yourself if you have health issues in one of these areas if there is an emotional tie to it. Do you struggle with digestive issues? Have you been told or taught at a young age that you cannot step into your personal power? If you have a thyroid issue have you ever felt like your communication or creativity has been stifled in some way? If you have a hormone issue have you been taught to either hide your emotions away or that you’re ‘too’ something (too much, too emotional…) - A lot of times it has something to do with the things we’ve gone through in life, things we’ve been taught, stories we tell ourselves. These things can show up in the body. - Where do your stories live in your body?✨
    HOW DO I TRACK OVULATION?🌻 - Knowing when you’re ovulating is helpful not just if you’re #TTC but also if you’re actively NOT trying to get pregnant.✨ - Ovulation occurs mid way through your cycle when the ovary releases a mature egg down the fallopian tube that is ready to be fertilized. - Note: if you are on hormonal BC then ovulation is suppressed, AKA not happening. Things like stress or conditions like PCOS that can delay ovulation. If you have a long cycle or your period is late it’s important to dig into the root cause. - So if you are ovulating (even if it’s late) how do you know? - 1️⃣Chart your cycle – start tracking your period, mark on a calendar or use one of the many apps available that not only help you track your period but your symptoms + what they mean as well. This is a great to start BUT factors can affect if you ovulate on time - an app can give you an estimate when you should ovulate based on past cycles, but you can only confirm once ovulation occurs so also read 2 – 6. My go-to is the MyFlo app by @floliving. - 2️⃣Check in with your body – some women experience some mid-cycle cramping known as mittleschmerz + can be used as a sign of ovulation. - 3️⃣Use a basal body thermometer to track your temperature first thing when you wake up (literally before anything else – keep it by your bed!). This is one that measures to the .00 degree (I got one on Amazon for $25). You can do paper charting or use an app like @kindara_fertility to record your temps. - 4️⃣Track your cervical fluid – this changes throughout the month: dry right after your period, progress to sticky, then lotion-like / creamy, and then changes to a stretchy egg-white consistency indicating ovulation. - 5️⃣Your cervix also changes position throughout the month and is higher and softer around ovulation. - ~For more in-depth info on 3️⃣ – 5️⃣ read the book Taking Charge of Your Fertiliy or you can work with a FAM (fertility awareness method) practitioner~ - 6️⃣ Using an ovulation predictor kit can also be helpful especially if TTC – it’s testing for luteinizing hormone (LH), which rises just before ovulation. - I’ve tagged some great resources to check out!🌻
    FULL MOON HIIT CYCLE SYNC WORKOUT [ OVULATION ] 🌕 - Today is the full moon – the Full Buck Moon or Thunder Moon according to ancient traditions. It’s also happening on the same day as a lunar eclipse, meaning stronger energy than usual. This full moon is pushing us to take a look at what brings you happiness in life + is a great time for releasing anything that doesn’t serve you anymore.✨ - So what about this HIIT workout and why am I talking about the moon? 🌙 - Several posts back I talked about syncing your exercise to your menstrual cycle – it’s a way of aligning movement with your fluctuating hormones throughout the month. Around ovulation is when your hormones hit their peak and your energy is the highest – making it the best time for those higher intensity/cardio workouts. Since our cycles are much like the moon, which cycles every 28 days – if we have missing/irregular periods or are on birth control we can use the moon as a guide for each phase. Full moon = ovulation. - If you have a regular period but don’t ovulate on the full moon of course that’s okay! Some will bleed on the full moon and ovulate on the new moon or somewhere in between 🌑🌓🌕🌗🌑 - HIIT stands for high intensity interval training. Intensity refers to your heart rate (with HIIT typically getting to about 80-95% of your max heart rate during the interval). With HIIT workouts you do an exercise at full intensity, then rest, do another exercise, rest, etc. - A couple of notes: - With high-intensity exercise I like to recommend sticking to 20-30 minutes. You can easily modify this workout by cutting the interval time to 30 seconds instead of 60 or do 2 rounds instead of 3. - Check in with yourself: how do you feel after a workout? You should feel energized not completely zapped – if you do it can also be a sign to scale back and check in with your hormones (cortisol especially). Too much high intensity exercise can actually be working against us + our hormone levels. Tap into what your body needs + remember to take rest days 🧘🏻‍♀️ - Leave a comment if you want to see more cycle syncing workouts for each phase! 🌙
    COCONUT LIME LENTIL SPAGHETTI✨ - Sometimes you just want pasta – but maybe it doesn’t always make you feel the best right after you eat it. This isn’t because pasta is bad. No one food is ‘good’ or ‘bad’ – labeling food just leaves us feeling stuck, confused, and restricted. - The reason is the effect it has on our blood sugar (or if you are sensitive to gluten). If we eat any carbohydrate/starchy food without some protein or healthy fat we can experience a blood sugar spike then crash (that’s when we don’t feel good). - An easy swap I like to make is lentil pasta – it has a ton of protein compared to regular pasta (don’t get me wrong I don’t completely shun away regular pasta, but when we’re talking about balancing blood sugar which is often at the root of a lot of hormone + stress-related issues, this is a great swap). - When building a hormone-friendly meal you want: protein, fat, & fiber so you feel satisfied and prevent the blood sugar rollercoaster. Try this super quick + easy COCONUT LIME LENTIL SPAGHETTI next time you’ve got pasta in mind. 🌱 - cook @traderjoes yellow lentil + brown rice pasta (it’s GF too!) sauce: blend together 1 can full fat coconut milk, 1 Tbsp olive oil, splash apple cider vinegar, small handful peanuts, squeeze of lime, salt + pepper add sauce to pasta stir in several heaping handfuls of spinach, serve with extra lime + top with peanuts (can’t do peanuts? sub sunflower seeds!) - About a fist size = about 1 cup, a great portion size if you’re needing to balance your blood sugar (like with PCOS or elevated cortisol levels), pair with some lean protein like grilled chicken or shrimp + add some extra spinach. - Leave a 🙋🏻‍♀️ in the comments if you’re going to try this recipe!
    6 TEAS TO EASE STRESS + ANXIETY✨ - It’s Monday and it can be easy to get swept up stress and anxiety with all the things going on at the start of the week. One thing I talk about a lot with clients is creating your stress toolbox – your set of go-to things for when things start to feel a little panicky. - This is a combination of self-care habits + rituals, but also some things that take less than 2 minutes to bring some sense of calm. One of these is having some calming teas with you at all times. I keep these in my bag always for traveling (when you’re on an airplane you can just ask for hot water & you have one of your de-stress tools right there with you). - So what types of tea help with stress + anxiety (and why do they work?) - 🌱HOLY BASIL: also known as Tulsi basil that acts as an adaptogen (helps the body adapt to stress) shown to have antidepressant + anti-anxiety effects - 🍵GREEN TEA: can have in brewed tea form or matcha (ground whole green tea leaf), contains the amino acid L-theanine that has a calming effect, DOES contain caffeine (less than coffee so less jitters) - 🍋LEMON BALM: a lemon-scented herb shown to induce a sense of calmness, reduced anxiety, and reduced feelings of alertness - 🌺LAVENDER: found to have anxiety reducing effects - 🌸PASSION FLOWER: shown to have calming effects, some studies suggest it can help with insomnia + reducing anxiety. It appears to boost the level of GABA in the brain, which is our relaxation/anti-anxiety mood chemical. - 🌻CHAMOMILE: can aid in relaxation and improve sleep quality - I love getting tea combos that contain a mix of these de-stressing herbs. My favorite brand is @tradmedicinals . Try the Cup of Calm, Tulsi with Ginger, or Chamomile with Lavender. You can also buy these herbs in bulk from @mountainroseherbs to make your own loose leaf blends. Many of these can be found in supplement or tincture form as well – my favorite brand is @gaiaherbs. - Which of these is your favorite? #composednutrition