Recipes

  • Best Hormone Balancing Breakfasts

    best hormone balancing breakfasts: 7 easy recipes to try

    What Should I Eat for Breakfast for Hormonal Imbalance?

    Hormonal imbalance is a common problem that affects many people, especially women. It can cause a range of symptoms such as fatigue, mood swings, weight gain, and irregular menstrual cycles. Eating the right foods for breakfast can help to balance your hormones and keep your body functioning optimally. In this blog post, we’ll discuss some of the best breakfast options for hormonal imbalance and why they are beneficial.

    7 easy hormone balancing breakfasts

    The Benefits of Eating Breakfast for Hormonal Balance

    Eating breakfast is an important part of maintaining overall health and wellbeing. It helps to kick-start your metabolism and provides essential nutrients that can help to balance hormones. Eating a healthy breakfast can also help to reduce cravings throughout the day, which can be beneficial if you’re trying to manage your weight or maintain a healthy diet.

    Hormone Balancing Breakfast Ideas

    Breakfast is the most important meal of the day. It sets the tone for your energy levels, mood, and overall health. Eating a balanced breakfast that includes foods that help balance your hormones can help you maintain a healthy weight, reduce stress, and improve your overall wellbeing. Here are three tips to help you create a hormone-balancing breakfast:

    Include Protein //

    Protein is an essential part of any balanced breakfast. It helps to keep you full longer and provides your body with the building blocks it needs to create hormones. Good sources of protein include eggs, Greek yogurt, nuts and seeds, nut butters, and lean meats such as chicken or turkey. Aim for at least 20 grams of protein in your breakfast for optimal hormone balance.

    Add Healthy Fats //

    Healthy fats are important for hormone balance as they help to regulate blood sugar levels and provide energy throughout the day. Good sources of healthy fats include avocados, olive oil, coconut oil, nuts and seeds, nut butters, and fatty fish such as salmon or mackerel. Aim for at least 10 grams of healthy fats in your breakfast for optimal hormone balance.

    Include Complex Carbohydrates //

    Complex carbohydrates provide energy throughout the day and help to regulate blood sugar levels which is important for hormone balance. Good sources of complex carbohydrates include oatmeal, quinoa, sweet potatoes, whole grain breads or cereals, fruits and vegetables such as apples or spinach. Aim for at least 25 grams of complex carbohydrates in your breakfast for optimal hormone balance.

    So, when it comes to eating breakfast for hormonal balance, it’s important to choose foods that are high in fiber and protein but low in sugar. Here are some great breakfast recipes that will help you maintain hormonal balance:

    1. Savory Golden Oats

    2. Salmon Breakfast Bowl

    3. Coconut Yogurt Chia Pudding

    4. Carrot + Banana Breakfast Bake

    5. Egg + Spinach on Sourdough

    6. Nut + Seed Granola Yogurt Bowl

    7. Mixed Berry Protein Porridge

    Eating a balanced breakfast that includes foods that help balance your hormones can have many positive effects on your health and wellbeing. By incorporating protein, healthy fats, and complex carbohydrates into your morning meal you can ensure that you are getting all the nutrients you need to maintain hormonal balance throughout the day. So make sure to start off each morning with a nutritious breakfast that will fuel your body with all the right nutrients!

    xo

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  • what to eat for healthy hormones

    hormone balance foods: what to include in your diet to reset your hormones

    Foods for Hormone Balance

    Hormonal imbalances can have a major impact on your health. A lot of things can alter the delicate balance of your hormones and diet is definitely one of the factors that can do this. Unexplained weight gain, tiredness, bad skin, sleep problems and PMS can all be subtle signs that your hormones aren’t as balanced as they could be. Looking at your diet can be one of the simplest ways to start to balance your hormones and improve hormone health.

    hormone balance foods, hormone balance diet

    Creating a healthy diet is an amazing place to start for helping you to balance your hormones! Feeding your body well can help you lose weight and be healthier in every area of your life including with your hormones.

    Pack in the protein //

    Protein is a really underrated way to balance your hormones, especially insulin and estrogen. Eating protein can decrease levels of ghrelin, the “hunger hormone,” whereas large amounts of carbohydrates and sugar can increase levels of insulin. Both of these can also affect weight gain or loss and the resulting hormonal changes.
    Lean meats, fish, eggs and soybeans are all great examples of ways to up your protein intake. Fatty fish such as salmon and mackerel are super smart protein choices as they contain anti-inflammatory omega 3 fatty acids.

    Red meats and processed meats are more of a grey area as they can increase inflammation, and this can raise the risk of hormone imbalances that are linked to inflammation, like PCOS and Endometriosis.

    Eat carbs and healthy fats too //

    Alongside protein, you’ll also want to include some complex carbs and healthy fats. These three macronutrients are super important for balancing your hormones. Ideally, try to include protein, carbs and healthy fats every mealtime. For fats, choose olive oil over vegetable oils, for example. Vegetables oils and margarine are full of inflammatory omega 6 fatty acids. Don’t forget to pack your plate with veggies too!

    Support your gut with probiotics //

    If you’re not already eating probiotics, you’re missing out on a super easy way to support hormone health. Probiotics help to reduce inflammation and balance hormone production.

    Eat plenty of fiber //

    Eating lots of fiber isn’t just great for your digestive health. It can also bind to estrogen and help to reduce some of the effects of excess estrogen.

    High glycemic foods raise insulin levels //

    Foods that rank highly on the Glycemic Index increase insulin levels and alter the way that your body uses estrogen. They’re also inflammatory and can raise your levels of the stress hormone, cortisol. Refined carbs such as white flours are a big culprit for hormone imbalances, partly due to their inflammatory nature. Eating more low GI foods helps to balance hormones.

    Soy can be a problem //

    If you already have an excess of estrogen, soy can be an issue. It contains some natural estrogens so it stands to raise your levels of this hormone even more. This is good news if you have low estrogen levels but it can be a big problem if your levels are already on the high side due to factors such as contraceptive pills and hormone mimicking toxins from your lifestyle.

    Soy contains isoflavones, which can increase the effects of hormones such as estrogen. The end result? You can end up with much higher estrogen levels than you realize, and this can present itself in problems such as heavy periods, bloating, acne, chronic headaches and mood swings.

    There’s another problem with non-organic, GMO soy products too. They can often contain a chemical called glyphosate. And guess what? This is another known hormone disruptor. Fermented soy products avoid this, as do non GMO, organic options.

    You might find soy to be an issue if you’re a vegan, as many vegan friendly foods are packed with soy and you can easily find yourself eating a lot of it.

    If you suspect that your levels are already high, soy may be something you decide to stay clear of completely.

    Processed foods can raise estrogen levels //

    Processed foods are another one to avoid as they can significantly raise estrogen levels. Experts suggest eating a diet rich in processed foods can lead to estrogen levels that are as much as double the “normal”, healthy levels. If you’re worried that your estrogen levels are on the high side, cutting back on processed and sugary foods is super important, along with “bad” fats and alcohol. Eating more fiber, especially from fruits and vegetables, and following a low GI diet can also help to bring estrogen levels back in balance again.

    Ditch caffeine and alcohol //

    Caffeine and alcohol can both affect hormone production. Drinking a lot of caffeine can raise cortisol levels and can also have an impact on the adrenal glands. This can have a knock-on effect for lots of areas of your health, from sleep to digestion. Alcohol has been linked to “estrogen dominance” and can potentially increase insulin resistance and lower testosterone levels. The latter can be a factor in low libido, vaginal dryness and impotence.

    Don’t skip meals //

    It’s not just what you eat that affects your hormones; when you eat can be super important too, especially for insulin. Skipping meals is a surefire way to raise insulin levels.

     

    If you want a little guidance on eating for hormone health, check out my free 3 Day Hormone Reset. It’s packed with tons of helpful info and 3 days worth of meals to get you started on the right path to happy hormones. Savvy Hormone Coach also has a library of recipes rich with hormone balance foods that you can view here!

     

    xo

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  • What to eat during your luteal phase: 7 simple recipes

    what to eat during your luteal phase: 7 simple recipes

    what is your luteal phase?

    The luteal phase length (the second half of your cycle after ovulation) is constant, rarely changing by more than a day or two from cycle to cycle for the same woman. The luteal phase usually lasts from 12 to 14 days but may last from 10 to 16 days. The best time to conceive is just before and during ovulation. Progesterone is the hormone that dominates this phase. If you become pregnant progesterone keeps rising and it helps to maintain your uterine lining throughout pregnancy (hence no period!)

    *Did you know there are 4 phases of your cycle? Learn about all 4 phases here. 

    what to eat during your luteal phase, luteal phase recipe dinner

    what to eat during your luteal phase: the benefits of cycle syncing

    By aligning with you cycle phases, you become more in tune with yourself. This allows mood, productivity, sleep, digestion, and even energy to be predictable. Being able to plan your life better leads to a happier you. This is what cycle syncing is all about.

    Now, I think it’s important to note, if you’re on hormonal contraception like the birth control pill, you’re not going to experience the same phases as you would on a natural cycle. This is because the pill supplies your body with synthetic forms of estrogen and progesterone that shift your natural hormone levels — this prevents ovulation. You can still track your mood and energy the month and make adjustments, but your symptoms won’t necessarily align with your natural cycle.

    During your luteal phase, you may feel sleepier and slower. That is thanks to the hormone progesterone which increases during this phase. You are also less able to handle stress, so try to avoid putting too many things on your calendar. You’ll feel a desire to just rest and retreat. Don’t feel guilty about closing your calendar and saying no to social outings to spend time alone.

     

    what to eat during your luteal phase: 4 key nutrients

    + Fiber

    As you transition into the luteal phase of your menstrual cycle, the hormone progesterone rises. This may cause constipation and cravings for refined carbohydrates. Eating the proper amount and type of carbohydrate can help boost energy levels. This meal plan is lower carbohydrate and pairs high fiber foods with protein and fat to keep blood sugar and energy levels stable and prevent constipation. This Chocolate Zucchini Bread Smoothie is loaded with fiber.

    + Healthy Fats

    Healthy fats can improve the regularity of periods and reduce premenstrual symptoms (PMS). Omega-3 fatty acids may reduce symptoms of PMS including bloating, headache, and breast tenderness. These recipes incorporate many sources of omega-3 fatty acids including almond butter, avocado, walnuts, and salmon. Check out this Walnut Crusted Salmon with Asparagus!

    + Protein

    During the luteal phase, the natural increase in progesterone levels causes protein breakdown. Getting enough daily protein will help prevent muscle loss, balance your blood sugar, and maintain a healthy weight. This meal plan will help you reach your protein goals by providing 30% of your calories from protein. If you’re looking for a protein powder to add to smoothies, I can’t recommend Garden of Life enough! It is plant based and delivers a nice clump-free consistency. It’s available in vanilla and chocolate in my supplement dispensary!

    + Iron
    Iron is an important mineral that helps produce red blood cells and transports oxygen throughout the body. Eating iron-rich foods during the luteal phase can help prepare your body for the loss of iron stores during the follicular phase of the menstrual cycle. These recipes contains good iron sources like beef, shrimp, tuna, and turkey. Specifically, the Steak, Butternut Squash, + Broccoli and the Pasta with Spinach + Turkey. These iron sources are paired with foods that have vitamin C to enhance iron absorption. 

    * A special note on meat: Make sure to buy organic meat as the other meats contain hormone additives. Organic meat is usually more expensive, so I like to keep an eye out for sales. Minimizing the amount of hormones you consume in your diet is crucial to achieving hormone balance. If you don’t want to swing the extra money for organic meat (I hear ya!) then I recommend choosing meatless protein options like lentils and beans. These are much more cost-effective and still pack a protein punch. 

    7 simple recipes
    to eat during your luteal phase //

    If you want to download the entire meal plan with the shopping list and nutritional info, click the link below! There are a few bonus recipes in the plan that aren’t mentioned here. 

    // Download My Free Luteal Phase Meal Plan + Shopping List

    xo

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