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Sunflower Tahini Seed Bombs
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Vanilla Berry Chia Pudding
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AB + B Toast : Almond Butter + Blueberries
AB + B Toast : Almond Butter + Blueberries
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Coconut Granola Chopped Peaches
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Carrot Coconut Cacao Muffins

9 Steps to Happy Hormones

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    EXERCISE FOR HORMONE HEALTH FLOW CHART 🧘🏻‍♀️🏃🏻‍♀️🤸🏻‍♀️🏋🏻‍♀️ - Confused about what type of exercise to do? Feel like you’re doing ALL the things but not seeing the results you’re looking for? Wondering why some exercise used to make you feel great, now you’re feeling a little burned out/depleted? - It’s time to foster the power of your menstrual cycle + align your workouts to each of thes 4 phases and to check in with yourself: how is the exercise I’m doing making me FEEL?✨ - This is one of my favorite topics because I want to clear up the confusion that working out harder + eating less is the way to do things (it’s not). This completely igores the powerful effect our hormones have in our energy and weight story. - I also love to get into the intention behind exercise and use a mindful movement approach to working out. Ask youself – am I working WITH my body or fighting AGAINST it? What is my reasoning for exercise? Does the movement I do make me FEEL good? Do I push myself to do exercise even if I’m truly not up for it (maybe around my period)? - Please know that feeling depleted or burned out or struggling with your weight or exercise goals is a sign of a potential hormone imbalance. Give your body a break with gentle, mindful movement (this does NOT mean not working out but incorporating more strength, flexibility, yoga, pilates, etc.). Your body needs to know it’s safe. - If you are on birth control or have irregular cycles (also a sign of a potential hormone imbalance) you can use moon cycling as a guide for the 4 phases of your cycle – I have a post about this if you scroll back a bit!🌙 - Some of my favorites for home workouts are @melissawoodhealth, @toneitup, and @bohobeautifullife - I have more hormone balancing tips in my free guide and hormone testing info (link in bio!)🌻
    STRAWBERRY BASIL BLENDER JUICE – EASY NUTRIENT BOOST FOR HORMONE BALANCE 🍓🥒🌱 - Blender juice is my hack to get more greens without the hassle of juicing. It’s everything you would put into a juice but you blend it instead saving you time from cleaning the juicer and you keep the fiber.👌🏼✨ - I love the idea of green juices but who else buys a juicer 100% set on using it all the time and it’s now been living in the cabinet you can barely reach for months? - Blender juice gives you all the greens I would want to juice I just blend up with some water, usually some cucumber, a bit of fruit/herbs, and sometimes I’ll add a scoop of green powder (@vibranthealth ) for an extra boost. I use my @nutribullet for everything and it’s so easy to use + clean. - Getting more greens, herbs, veggies, + fruit gives you a vitamin and mineral boost providing your body with crucial nutrients to support hormone balance. Fiber helps keep you regular so you’re properly eliminating and not recycling hormones back into your body. - Blender juice cuts out all of the barriers: I don’t want to clean my juicer I don’t want a salad I don’t want to pay $12 for a green juice I don’t want to spend $20 on produce for one juice and feel like I’m throwing it all away in the pulp I don’t want a green powder that tastes like dirt - You can find more hormone balancing tips with my free guide 9 Steps to Happy Hormones (link in bio)🌻
    SEX HORMONES + YOUR SACRAL CHAKRA✨ - Last week ago I posted about the root chakra + our cortisol response. Today I’m talking about sex hormones and the sacral chakra. - Our bodies are physical representations of all of our experiences, thoughts, beliefs, and behaviors. The mind-body connection goes both ways: we can have mental/emotional/spiritual experiences that affect balance in our physical bodies and vice versa. - The sacral chakra is located at the lower abdomen just under the belly button and represents our emotions and sexuality. You can think of chakras as a ball of energy located at various points along your spine. A blocked chakra really just means an energy block – think of it like writer’s block. Sometimes things just flow and sometimes they don’t. - It’s helpful think too that pain is really just stuck energy. Do you experience painful symptoms in this area? Are there unresolved emotional issues that you haven’t dealt with playing into our symptoms that are showing up here? - Our sex hormones govern reproductive processes (like the menstrual cycle) and sexual development but also have other protective health benefits like bone, heart, and brain health (think mood – have anxiety or mood issues – could it be a hormone imbalance?) - There is so much we can do through nutrition and lifestyle to help balance our hormones. But when we’re talking about achieving optimal health we need to get to the ROOT of what is going wrong, and sometimes it goes beyond a physical reason. We store our life experiences (especially unresolved, difficult, or traumatic ones) in the body and sometimes this is playing into why our physical symptoms don’t seem to be going away no matter what we do. - There are a lot of modalities that can help with working through these mental and emotional root causes – trauma therapy, hypnotherapy, somatic experiencing, emotional freedom technique (EFT), bodywork, shadow work, Reiki, energy healing, and more – it’s all about finding and figuring out what resonates with you🌻 - On the physical level I use hormone testing to uncover the picture of what is going on with your hormones (more info in bio)✨
    HORMONE-FRIENDLY BREAKFAST (WHEN YOU WANT SWEET & SAVORY)🌱✨ - Are you adding in some healthy fats or getting enough protein at breakfast? Breakfast sets up our day but this is where I usually see some struggle – we’re either skipping it completely or having something that puts us on the blood sugar rollercoaster for the day = grumpy, irritable, moody, low energy.😬 - 🌱Sprouted grain toast with almond butter, figs, pumpkin seeds 🌻Eggs with salsa + hemp seeds ✨Sides: collard greens + balsamic, avocado, sauerkraut - Boost protein: (not pictured) I also had a matcha latte on the side that I added 1 scoop of collagen to which gives you 10 g of protein; eggs + hemp seeds plus some in the bread and almond butter (~30 g total = happy blood sugar) - Healthy fats: avocado, hemp seeds, pumpkin seeds, almond butter on toast (supports your hormones which need fat to be produced) - Greens: chopped collard greens (b vitamins + minerals) - Fiber: sprouted grain bread (or use a paleo bread made with a nut flour for a GF high fiber option), collards, avocado, figs, seeds (crucial for healthy digestion) - Probiotic: 1 forkful of sauerkraut (supports gut bacteria) - Want more hormone-friendly recipes? Check out my website composednutrition.com scroll to the bottom and find the recipes dropdown 🙌🏼✨
    TO HEAL YOUR RELATIONSHIP WITH FOOD YOU HAVE TO HEAL YOUR CORE BELIEFS ✨ - Diets don’t work because they only address eating behaviors and are ‘all-or-nothing’ meaning you are ‘on’ a diet/eating plan or ‘off’. They do not use a lifestyle shift approach and can leave us feeling miserable and caught up feeling like nothing we try works. Maybe we’re using food to manage emotions, or stress, or anxiety, or to feel a sense of control. Maybe it’s the ONLY thing that seems to be in our control so we try to make it as perfect as possible. Or maybe we restrict it because we feel like we don’t deserve to be truly nourished or satisfied or are trying to make ourselves as small as possible because that’s what we’re told we SHOULD be or that’s just how we feel inside. Maybe we get caught up in all that we’re doing and forget to eat and live on a blood sugar rollercoaster. - ONLY addressing eating behaviors is not getting at the root of why we may have a strained relationship with food. - @danajames put together a visual in her book the Archetype Diet that shows how we source our self worth affects our day-to-day behavior that affect our eating behaviors and can have a downstream effect on our hormones, which affect our physical bodies. - Where do we source our self worth? If we peel it back even further we can see that our beliefs about ourselves and the world are driving this bus. And where do these come from? From our childhood + life experiences. SO MUCH of what we believe to be true is programmed in childhood. And even if our conscious brain is on board to make changes, it’s what’s lying beneath the surface in our subconscious mind that is truly driving our behaviors. - To truly make changes in our physical health we need to understand our emotions + beliefs that are driving our behaviors. This means doing to work to heal ourselves. @the.holistic.psychologist is a great resource – she has a lot of inner child, re-parenting, + self healing tools to get started. - For some hormone healing tips for your physical body check out my free hormone guide (link in bio). How do you feel your beliefs are affecting your body?🌻
    SUPER SIMPLE TUNA SALAD FOR BALANCED BLOOD SUGAR 🐠✨ - @thewomensdietitian has a great post today about vitamin D (sooo many of us are low in vitamin D and it is so important for our hormones + mood) + hormone balance along with a salmon salad recipe that inspired this throw-together tuna salad. It has lots protein + healthy fat to keep blood sugar balanced which means #happyhormones (and perfect for PCOS, insulin resistance, or just steady energy). The number one thing I always chat with clients about first no matter what is blood sugar – that’s because it’s at the root of so many imbalances and just not feeling our best. Keep two things in mind: 1️⃣eat consistently throughout the day (no skipped meals or gaps longer than 4-6 hours) 2️⃣include protein + healthy fat + fiber at each meal - RECIPE: 1 can tuna no salt added in olive oil (yes it’s okay to get canned in oil – as long as it’s olive not vegetable oil! provides extra healthy fats along with the omega-3s in tuna + 30g of protein in a can! omega-3s helps support mood, hormones, brain health and can help period cramps) chopped red onion, cucumber, arugula honey mustard (@traderjoes) tomato paste sauerkraut (probiotics for #guthealth) sunflower seeds (healthy fats + great for #seedcycling in the second half of your cycle) hemp seeds (more healthy fats + omega-3s) salt + pepper - I had with some crackers, but could do on a sandwich, or on top of greens.🌱 - I have a free hormone guide you can download (link in bio) for more hormone balancing tips!🌻✨