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9 Steps to Happy Hormones

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    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
    5 NUTRIENTS FOR HAIR LOSS ✨ - This is nothing worse than your hair starting to fall out and you have no idea why! 🙅🏻‍♀️ Maybe you notice extra strands coming out in the shower or when you brush your hair. As annoying and frustrating as this is, it’s a sign from you body to take a look at what’s going on under the hood. - Looking back several years ago I didn’t realize I was experiencing more hair loss than I should, but it makes total sense because I was stressed (burning through B vitamins faster), anxious, eating mostly plant-based but not enough protein (and when you eat a more plant-based diet you MUST do it carefully to get enough iron, zinc, & B12 which are easily found in animal-based proteins & omega-3s which are easily found in fatty fish like salmon), had extremely low iron levels and B12 levels, and some other things. - We all get on this path to healing somehow – mine was when I quite drinking alcohol and aligning my life in the way I wanted to be living. Maybe you’re experiencing some extra stress, anxiety, frustration wading through all the health info out there, have or suspect a hormone imbalance, or just came off hormonal birth control … and your hair is starting to fall out. 👎🏼 - There’s a lot you can do through food + lifestyle to help this! But first it’s important to know what YOUR root cause is, test your levels, and check with a healthcare provider before adding in a bunch of supplements. (If you’re looking for guidance you can schedule a free consult – link in my bio!) - Top nutrients needed for healthy hair: iron, zinc, Bs, adequate protein (aim for at least 20 g if not 25 g per meal), omega-3s (derived from fish or a vegan option is an algae-based supplement). - Other herbs, adaptogens, specific food tweaks, and stress management can also be important if you have a adrenal issues, a thyroid condition, PCOS, or other hormone imbalances – just depends on what’s going on in your body. - What questions do you have about nutrients, food, hormones, & hair loss? 🌻
    MOON CYCLING FOR MISSING + IRREGULAR PERIODS 🌙 - There are various underlying root causes as to why our periods go missing or are irregular. - Missing: amenorrhea, adrenal or thyroid imbalances, post-birth control, insufficient food or fat intake, pregnancy - Irregular: PCOS, stress - If you read around it seems like in order to have a ‘normal’ cycle it needs to be 28 days. However, this is just an AVERAGE. A normal cycle can be anywhere from 21-35 days, what’s important is that it is consistent for YOU. So if you consistently have a 30 day cycle (cycle = day 1 of your period until your next period) that is normal – normal for YOU. - What if your period went MIA and has been gone for several months in a row? Or it’s 35 one month, 40 the next, then 27? - It’s important to address the underlying root cause for you – your WHY (your why may be totally different from someone else’s why but it’s showing up as the same symptom). - What can you do to help restore your body’s natural rhythm? Try moon cycling! 🌑🌓🌕🌗🌑 - The moon has a 28 day cycle much like the average menstrual cycle. If you have a normal period you may notice that you either bleed or ovulate on the full or new moon. - You can use the moon cycles to align foods (seed cycling!), exercise, lifestyle, and mindset to restore a rhythm if your period is missing or irregular. - 🌑New Moon = menstrual: focus on protein + healthy fats, pumpkin + flax seeds for seed cycling, restorative exercise + active rest, and use this time to rest and restore - 🌓Waxing = follicular: focus on light + fresh foods, pumpkin + flax seeds for seed cycling, new movement + group exercise, and use this time to plan + set goals - 🌕Full Moon = ovulation: focus on raw fruits + veggies, sunflower + sesame seeds for seed cycling, higher intensity + cardio exercise, and use this time to express + communicate - 🌗Waning = luteal: focus on leafy greens + grounding root veggies, sunflower + sesame seeds for seed cycling, strength training exercise, and use this time to create + take action - Have you tried moon cycling? What things have helped your missing or irregular cycles? 🌙 [the next full moon is Tuesday July 16]
    STRESS IS OFTEN AT THE ROOT OF HORMONE IMBALANCES✨ - When I say the word stress what do you think of? Running around trying to do all the things? Pressure do them well? Anxiety about all the things? - We know what stress feels like. We know how to name it. But how is it showing up in the body? We can actually know that too. [see my last post] - Stress manifests in the body as abnormal cortisol levels and can have a downstream effect on our other hormones + nutrients. Hello irregular periods, unintentional weight fluctuations, gut issues, anxiety, moodiness, breakouts, horrible sleep, low energy, cravings. We can test hormones easily and at home to get to the root of these annoying symptoms. - I offer simple at-home hormone testing that gives you a picture as to what is going on in YOUR body. There is definitely a lot we can talk about based on symptoms but sometimes it’s just nice to know what’s going on in the body, especially if we’ve tried all the things, have been struggling for a while, have a specific health goal, want to get pregnant and are having a hard time. - I have a couple options but the most comprehensive hormone test is the DUTCH test – it tests your hormone levels, metabolites (which tell you if they’re doing what we want them to do in the body), and includes some other valuable information like vitamin and neurotransmitter levels. - If you’re curious about hormone testing + how it can help you start feeling like yourself again click the link in my bio to set up a free call to learn more or purchase a package on my website! - Are you curious about your hormone levels? 🌻 #composednutrition