Coming Soon

August 18, 2017

I’m BEYOND excited to share what I’ve been up to behind the scenes these past few months. (drum roll please…!)
I’ve been interviewing women health experts, twenty-one of them, all about their personal health journeys and how nutrition and lifestyle changes helped them and their clients go from feeling moody, exhausted and bloated to energized and more confident and comfortable in their bodies.

It has been SO fun getting to know all of these experts better and hear their wisdom. I kind of wait to share all the interviews with you right now! For now you can join us here and get more details in your inbox! 

In one month, you will hear from Andrea Beaman on how she healed her thyroid, Elissa Goodman on the right way to cleanse your body, Robyn Srigley on the best way to support PCOS, Nicole Jardim on how to get rid of PMS for good, Stasha Washburn on how to start tracking your cycle and SO many more amazing women like the founders of Concsious Period and B-wom.

My intention with this interview series is to help educate you about your body and hormones. I don’t know about you, but I never had a ton of formal education about hormones growing up. I got my period, had a five minute chat with my mom, and then was pretty much on my own each month.

Over the years I dabbled with tracking my period, my mood and energy levels, but it wasn’t until I skipped a period one month, no I wasn’t pregnant, and went to the doctor and discovered how stress plays a huge role in hormones and your monthly cycle. Soon after I went back to school for nutrition, and after I graduated I decided to focus on women’s health and hormones.

My hope with this series is to help you feel more comfortable about what is happening in your body, plus what steps you can take to help support you and your health better. I know that each one of us has a unique relationship to our body and struggles with different health and hormonal issues, but all of us can feel more empowered with the right knowledge. I want you to feel more educated the next time you are with your doctor, ask the right questions so you can get the best help. I want you to know what foods are optimal for your hormones, so you can feel energized and calm and I want you to feel like you are the ONE in control of your health.

I hope you will join me and then share the love! If you know anyone who would love learning more about their hormonal health, cause as we know everything in our body is regulated by our hormones, and it’s time to help everyone out so please pass this info along!

I’m so excited to have you on this journey with me.

Big Hugs & Health, 

Katie

 

 

Events In Los Angeles This Weekend

August 17, 2017

One of my most favorite things about running my own business is in person workshops! I spend a good amount of time in my office meeting with clients in person and on skype or facetime, BUT I really LOVE getting out in the community and sharing my love of women’s health with everyone.

If you are in town this weekend I am hosting a workshop on Saturday at The Green Yogi in Manhattan Beach and am part of an event this Sunday at The Point in El Segundo.

Join me on Saturday, August 19th at 12:30 p.m. at The Green Yogi in Manhattan Beach where I will be sharing how you can reset your metabolism with diet and balancing your hormones. With the proper foods, lifestyle, and yoga poses, you can reset your metabolism and support your body to help you feel nourished, no matter your age! This workshop is free but you must sign up ahead of time. You can save your spot here.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Join me this Sunday for an amazing morning of movement and empowerment. I’m part of an event at The Point with Athleta called Beautiful Me. There will be a yoga class, a pop fit class and Marina Braff and I are hosting our Body Love workshop at 11:15. It’s going to be an epic morning of healthy fun starting at 9! You can see more details and sign up here 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hope to see you this weekend!

 

 

 

How To Improve Your Digestion for Optimal Hormonal Health

The Second Step In Balancing Your Hormones

Hormones don’t just affect us once a month, it plays a role in our energy levels, mood swings, cravings, and ability to enjoy life pretty much throughout our whole cycle – our entire biology is based on hormones, that’s how important they are.

That is why, no matter your health goals, we must start with what’s on your plate. Whether you desire to lose weight, increase your energy levels, get a better night’s sleep, etc. – it all comes back to how you are choosing to nourish your body. Plus, we are only as healthy as the food we can digest, that is why it’s so important to our overall hormonal health to have a healthy digestive system.

The first step in supporting your hormones is by balancing your blood sugar levels. I share how in this post.

Not sure if your blood sugar levels are out of balance? Here is a good reference for you: if you ever feel “hangry”, feel hungry an hour after eating a meal or you constantly crave sugar in the form of sweets or carbs, your blood sugar levels are most likely not balanced.7U9A5694

When you achieve more stable blood sugar levels your mood is more consistent, and you feel like you have enough energy to get through all of your meetings during the day.

If you have taken the time to balance your blood sugar levels, the next step is to improve your digestion. Hopefully you have already seen an improvement just by balancing your meals with the healthy fats, proteins and fiber we chatted about last time.

But, if you are experiencing any bloating, constipation or diarrhea no matter what time of the month, it’s a sure sign that we need to support your gut health to help improve your hormonal health.

What causes digestive issues?

Digestive issues can be uncomfortable and can disrupt our daily lives. The most common reasons we have digestive issues is from a poor diet, antibiotic overuse, and chronic stress.

Depending on your diet and your hormonal health concern it will be helpful to eliminate all processed foods from your diet, including sugars, refined flours and industrial seed oils. Most of the time if we reduce the amount of processed foods, this is a big step we can take to support our gut health.

Often times in my health coaching practice I see a lot of women who have digestive issues also tend to have a gluten or dairy sensitivity. It doesn’t necessarily mean that they are lactose intolerant or have Celiac disease, but when they do consume foods with dairy and gluten in them they feel bloated, tired, have headaches or gastrointestinal issues.  

Also, if you are not eating any of the foods I mentioned before, I’d like you to think about how often you are drinking a glass of wine or having a cocktail. We will chat more about that in a later post, but too much alcohol is also not great for our hormones, especially for our gut and liver health.

What Can You Eat To Improve Your Digestion?

Fermented Foods

By adding in foods that are fermented you are not only helping your digestive system but it also helps to support your immunity. Fermented foods are sauerkraut, kimchee, coconut water kefir, ginger, pickled beets and other veggies. Try adding sauerkraut with your eggs, or kimchee to a veggie stir-fry and see how this can help with your digestion. Try adding in a fermented food daily.

Bone Broth

the healing benefits of bone brothIf you are friends with me on Instagram, then you know how obsessed I am with bone broth. Whenever I start to feel under the weather and or having digestive issues I make a fresh batch of this super healing broth. It’s rich in nutrients that have a healing effect on the gut. You can try my recipe here and freeze it for when you need it the most.

Soluble Fiber

Foods with soluble fiber are super healing to the gut as well. You can cook up some carrots, yams, sweet potatoes, summer or winter squash, beets or plantains whenever your belly isn’t feeling that great. It’s better than insoluble fiber like greens, bell peppers, broccoli and cauliflower which can be harder to digest. So if you are having any digestive issues stick with the soluble fiber foods.

Try & Keep Calm

Stress is usually one of the main reasons women have digestive issues! If you are not sleeping well, have bloating and other belly aches it’s really important to find ways to reduce the stress in your life. It could mean taking a walk during lunch, watching a funny youtube video, trying this one yoga pose or adding in some deep breathing. Whatever you can do every day to feel better in your body will really help to improve your digestion. Also when you feel calmer, you tend to eat slower which also helps with digestion.

Probiotics

I take one every day! Growing up I was often on antibiotics. I had so many ear and sinus infections, by the time I was in my twenties I got sick a ton because I didn’t have many healthy bacteria left to keep my immune system strong. Probiotics help with improving your digestion, which helps with your immunity and supports your hormones better. I use the life equals one, you can try it out with my code KBR50 to get 50% off if you click the subscribe and save option.

I hope this post has been helpful! Now, what is one thing you can add into your diet today to help support your digestive system so you can support your hormones better? Share with us below or in our Facebook community here.

 

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Eating For Your Hormones

A First Step In Balancing Your Hormones

Have you ever thought about eating for your hormones?

There are SO many diets out there, but most diets are not made for women. They usually have us eliminating or not eating enough of the foods our body needs in order to support our hormones.

Since our hormones regulate everything that goes on with our bodies, body temp, energy levels, cravings, metabolism, mood… you name it – I think it’s time to rethink what’s on our plate!

If you are experiencing heavy periods, irregular periods, intense sugar cravings, exhaustion, have any sort or anxiety, these are all signs that your hormones could be out of balance. The most important step we can take to help regulate our body is by making healthy hormone supported changes to our diet.

Today, I will be sharing the first step you can take to help balance your hormones, no matter what life stage you are in. Whether you are preparing your body for pregnancy, just had a baby, have PCOS, or transitioning into menopause we can all start by balancing our blood sugar levels.

Ladies, this is super helpful even if you might not be experiencing any typical “hormone” issues. We all feel better when our blood sugar levels are stable. We have energy, feel less irritable and can focus on the task at hand.

Plus, who wants to feel “hangry” all of the time?

Feeling hangry is one of the most common signs of blood sugar instability. Hangry is when you are so hungry you start to feel angry and irritable and if you don’t eat right away you might freak out! I know, because this used to happen to me all of the time! I wrote an entire blog post about it. 

What usually happens when we are hangry is that we start craving sugar or caffeine to help keep us going, but instead of it helping us along we just get stuck on a crazy up and down rollercoaster ride.

Have you ever felt like this… you feel okay, then all of a sudden you must eat, then you feel better…. but now you need a cup of coffee so you make it through your next meeting, and then you have to eat a candy bar to make it to the end of the day. This type of blood sugar instability usually goes on not just for a day, but for weeks and sometimes years which can really cause issues with your hormones.

So what does it look like to have unbalanced and balanced blood sugar levels? 

Unbalanced blood sugar

  • Craving sugar or caffeine all of the time
  • Feeling moody and low
  • Not feeling rested when you wake up
  • Never having enough energy no matter how many hours you sleep
  • Having a hard time falling asleep
  • Feeling wired but tired
  • Feeling anxious and stressed

Balanced blood sugar

  • No cravings for energy in the form of candy bars and coffee
  • Your mood is stable and pleasant most of the time
  • You feel energized when you wake up in the morning and it lasts all day
  • You fall asleep and stay asleep until your alarm goes off
  • You feel calm during the day
  • Less or no period pain

Balance Your Hormones Naturally

How can we balance your blood sugar better?

  1. At every meal and snack make sure your plate is full of healthy fats, proteins and fiber. It looks like a green salad with veggies, chicken, salmon, beans or lentils, and avocado for lunch and an apple with almond butter as a snack. The more you eat like this the less cravings you will have for candy bars and hamburgers.
  2. Up the fat intake! I know I say this in almost every newsletter, blog, Facebook post etc, but most of us are still not eating enough healthy fats. 40-50% of your diet should be healthy fats like avocado, coconut oil/butter, olive oil, olives, nut butters, salmon, grass fed butter. You can read more about healthy fats here
  3. Watch and see what foods might make you hungry sooner. Even though fruit has fiber in it, sometimes you might have an afternoon snack and notice you get a headache or feel hungry after eating. Track this and see if it happens every time and try another snack or meal combination
  4. Try to eat away from your computer. When we are stressed and on the go while we are eating it can cause our blood sugar to spike and then we will crash sooner
  5. Drink water and stay away from caffeine, especially in the morning. Always drink water, (and please stay away from plastic and get a glass water bottle I use this one from Life Factory) eat breakfast and then have a very small cup of coffee if you can’t live without it :). Please never have coffee on an empty stomach, it will really mess with your blood sugar levels and is one of the main reasons your body starts that rollercoaster ride every morning. 

I suggest starting with these healthy hormone tips for a few weeks and see how different your moods, energy levels and cravings feels once your blood sugar levels are more stable. If you feel like you need some additional support to help you and your hormones you can sign up anytime for a complimentary session. You can schedule one here.

Don’t miss out on all of our women’s health info in our Facebook community where every Tuesday evening I have a happy healthy hormones Facebook live jam session at 5 p.m. (pst). You can join our community here.

April 14, 2017

This week I spent time at the Pacific Coast Towers in El Segundo, California for our monthly corporate wellness lunch and learn. Every month at our lunch and learn I share healthy information with employees to help them feel more energized, focused and alert during the work day and this month we made healthy smoothies together.

At our smoothie workshop I had three volunteers help me make each smoothie. They were all amazed at how delicious the smoothies were and were even more surprised that they couldn’t taste the spinach in them! I’m always encouraging my clients to add more greens into their diet, and everyone was excited for a way to add more greens without tasting it.

smoothie workshop

Here is a picture of one of the employees making a smoothie with me!

Here are the healthy and easy to make smoothie recipes that we made at the corporate wellness workshop in Los Angeles that you can try at home.

Sweet Bananas and Blueberry Bliss Smoothies

Sweet Bananas and Blueberry Bliss Smoothies

Sweet Bananas

  • 1 Banana or avocado
  • Handful of baby spinach and kale
  • 1/4 cup of Strawberries
  • 1/2 cup of water
  • Dash of cinnamon
  • 1 tablespoon of almond butter

Blueberry Bliss

  • 1/2 cup frozen wild blueberries
  • 1-2 handfuls of spinach
  • 1 banana or avocado
  • 1 tablespoon chia seeds
  • 1/2 cup of almond milk

Chocolate Peanut Butter

  • 1 tablespoon cacao powder
  • 1 banana
  • 1.5 cups of unsweetened almond milk
  • 1 tablespoon of peanut butter
  • Handful of spinach

Instructions:

  1. Add everything to your blender, blend and enjoy!

 

Looking to bring more wellness into your business? Let’s chat. As your corporate wellness partner I create personalized corporate wellness programs to support your employees with lunch and learns, nutrition days, cooking seminars and so much more. You can learn more about my corporate wellness offerings here and you can email me at katie@katiebressack.com to schedule a time to speak.