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Sunflower Tahini Seed Bombs
Sunflower Tahini Seed Bombs
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Pumpkin Flax Seed Bombs
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Composed Blueberry Muffins
Vanilla Berry Chia Pudding
Vanilla Berry Chia Pudding
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Zucchini Mushroom Egg Muffins
AB + B Toast : Almond Butter + Blueberries
AB + B Toast : Almond Butter + Blueberries
Coconut Granola Chopped Peaches
Coconut Granola Chopped Peaches
Raspberry Cacao Almond Butter Muffins
Raspberry Cacao Almond Butter Muffins
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Cookie Dough Bites
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Carrot Coconut Cacao Muffins

9 Steps to Happy Hormones

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    BENEFITS OF ZINC✨ - Zinc is a mineral we get from food. It helps to grow and repair tissues, supports the immune system, and is required for the function of enzymes. - Just like with most nutrients – if we are low or have an imbalance somewhere that’s when we’ll start to see symptoms. Symptoms = your body communicating with you to let you know something is off. - Zinc has been shown to help improve PMS symptoms, thyroid function, help with symptoms associated with PCOS, and is crucial for stable moods so can be helpful if you experience anxiety. - Zinc helps to clear your skin, block excess testosterone functioning as a natural androgen blocker which can improve hirsutism, can promot ovulation, has anti-inflammatory properties, and can help balance the stress response. - All of these zinc foods are good mood foods and can help to support a healthy cycle no matter what symptoms you’re experiencing. - Do you include these zinc foods? - I go over all the foods for a healthy cycle in my new course Heal Your Period, which opens next Monday – join the waitlist for a special discount (link in bio)✨
    As a collective we are experiencing significat levels of stress, hormone & digestive issues, and anxiety. - 1 in 10 women/AFAB have PCOS - Over 90% of women/AFAB report some level of PMS symptoms each month - about 5 MILLION women/AFAB strguggle with PMDD, which is a very severe extenstion of PMS - anxiety disorders are the most common mental illness affecting 40 MILLION US adults, which is 18.1% of the population that’s about 1 in 5 people - about 10-15% of people have IBS and affects about 35 MILLION people in the US - A study from 2011 called Stress in America found that most Americans are suffering from moderate to high stress, with 44% reporting that stress levels have increased in the past 5 years. - Stress is often one of the roots of many hormone, digestive, and mood issues. Physiologically the stress response is in place to protect us from threats (real or perceived) and is not meant to be constantly on. But we are seeing that is the case and it throws other systems in the body out of balance. It’s our body trying to protect us but there’s only so much our bodies can take. - Stress correleates to our 1st chakra, our space of safety and security. Imbalance = “I don’t feel safe” - Sex hormone imbalance correlates to our 2nd chakra, our space of emotions and sexuality. Imbalance = “I suppress or have difficulty in my emotional or sexual space” - Digestive issues correlate to our 3rd chakra, our space of personal power. Imbalance = “I feel a threat to my personal power” - Anxiety is really just a way our body is telling us something on some level is out of balance. It’s a way to ask ourselves to tune in and see what we’re missing. - Healing the physical body requires not only physical interventions but mental, emotional, and spiritual tools as well. - This is why I create my first course Heal Your Period to address hormone imbalances and period problems with a holistic approach and a model that allows you to create your own healing path – join the waitlist (link in bio!)🌻
    QUICK JOURNALING PROMPTS FOR YOUR CYCLE📝✨ - Healing your period has just as much to do with our mindset as it does with what we are eating. - Here are a few of my favorite quick & easy journaling prompts you can cycle throughout your cycle to get better connected with not only how you’re feeling physically but mentally and emotionally as well. - We so often don’t take the time to quiet down and just BE with ourselves or our thoughts so the idea of it can see scary at first, but it’s so, so rewarding. - With so many products and specialty foods and supplements and just STUFF we’re told we need to buy to heal, really all we need is some space to get quiet with ourselves to listen to that voice within. - In my new course Heal Your Period I go into not only the foods, supplements, and lab tests you need to know about for a regular, pain-free period but also supportive lifestyle changes and emotional and spiritual tools to support your healing journey. Sign up for the waitlist for more info coming to you at the end of this week (link in bio)🌻
    MEAL PREP FOR HAPPY HORMONES 🌻 - Spending some time on the weekend to prep some meals that you can just grab and go helps you: ✨Have more time throughout the day ✨Not have to think about what you’re going to have ✨Not have to make something for every meal ✨Help keep blood sugar balanced which is so important for #happyhormones [ I always talk about the importance of meal CONSISTENCY – our hangry, awful moods are often linked to blood sugar imbalance – highs and lows that are only compounded by busy, stressful days. Having meals / snacks easy to grab help so we’re not scrambling to find or make something with the intention of keeping blood sugar balanced so our mood is more balanced and we’re able to take on all the things we handle during the day ] - Oats are great but it’s important to pair them with protein + healthy fat to prevent a blood sugar spike + crash👌🏼 - RECIPE: Oats: ½ cup rolled oats ½ scoop protein powder ½ - 1 cup homemade cashew milk (blend ½ cup cashews + 1 cup water on high for 1-2 minutes) additional water to desired consistency 1 tsp cinnamon *multiply by the # you want to make and mix together in a large mixing bowl *separate ½ cup servings into each container - Top with your favorite toppings – pictured: frozen blueberries, raspberries, + pumpkin seeds. - Store in the fridge for 5-6 days - I get into more tips & strategies for building hormone friendly meals in my new course Heal Your Period – join the waitlist for more info coming to you later this week (link in bio) 🌻
    ANXIETY IS A SYMPTOM✨ - It is a symptom that something is out of balance. It is a way your body is communicating with you. - What can we do? As always, start asking why? Why is this showing up in my life. Not happening TO me but FOR me. It has to do with stuck energy, something that needs to move or feels blocked. Here are something things you can start with: - ✨PHYSICAL BODY: include lots of good mood food and nutrients that support your body and your blood sugar. Blood sugar rollercoaster = hangry with mood swings and that’s not fun. Include nuts, seeds, leafy greens, high quality protein, avocado, coconut, probiotic-rich foods like fermented veggies or yogurt. Nutrient deficiencies can be a root cause of anxiety – it’s important to check magnesium, B vitamins like folate, B6, B12, omega-3 fatty acids, vitamin D, iron, amino acids, and zinc – a deficiency in an of these can lead to feeling anxious. Gut health and hormones are also tied into anxiety. - ✨EMOTIONAL BODY: undealt emotions stay stored in the body until we’re ready to look at and release them. Definitely easier said than done and it is a process not a one and done, but things that can really help: meditating, journaling (get everything out of your brain and onto paper), spiritual practices to connect to something greater than yourself, and therapy. And not just any therapy but one that integrates body-based, somatic, or movement practices that work on bring the emotions up and out of the body (I highly recommend reading the book The Body Keeps the Score) - ✨COMMUNITY: a lack of connection can result in anxiety. Where can you reconnect? Who haven’t you seen in forever? What hobby can you get back into to connect with new people with similar interests? - ✨ENVIRONMENT: your outer world is a reflection of your inner world. Create the space around you that reflects the inner world you desire. Try clearing out one shelf, one drawer, cabinet, whatever you like to symbolically represent creating space for new energy to come in - Want more tips like these? Download my free hormone guide (link in bio)🌻
    NO CAFFEINE PUMPKIN SPICE LATTE ☕️🍂 - Sometimes I take a break from coffee to do a bit of a caffeine reset (and with some of the gut health things I’ve been working on it just hasn’t been making me feel the best lately). This is also great to do if you’ve been experiencing extra stress, feel like you HAVE to have coffee to get going / make it through the day, if you’re working on overall hormone balance or gut healing. - One of my favorite swaps to still have my morning ritual that tastes like coffee without the caffeine / acidity is @dandyblend. It’s an instant powdered dandelion root tea which is great for supporting your body’s natural detoxification system, which is important to be working smoothing to properly metabolize and clear your hormones. - So if you still want to be basic this fall without the caffeine try this recipe: 1 scoop collagen peptides 1 tsp @dandyblend 1 tsp pumpkin spice 1 tsp coconut oil 1 Tbsp pumpkin puree (I actually used butternut squash puree and it worked great!) 1 cup cashew milk hot water - I use a milk frother to blend all the ingredients together or you can use your blender👌🏼 - Collagen is a great way to boost protein and has amino acids (building blocks of protein) that help with healing and sealing the gut lining. Coconut oil (unrefined virgin is best) can help to improve gut bacteria balance. - Want more hormone balancing tips? Download my free guide: 9 Steps to Happy Hormones (link in bio)✨