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.

 

 

Support Your Hormones With These Foods

April 11, 2017

Today I’m sharing five foods that support your hormones, and get ready for a fun video series coming to you next week with even more health tips to help balance your hormones so you can feel energized, calm and confident in your body!
7U9A5764-2Hormones are in charge of everything that happens in your body. They regulate whether you feel cold or hot, crave sugar, gain or lose weight, if you have energy during the day and can still get a good night’s sleep, even your moods! That is one of the many reasons I’ve written so often about all of these topics, what you eat has a direct effect on how you feel and that all starts with your hormones.

Eating the right types of foods can have a profound affect on the way you feel. So often when we have any sort of hormonal imbalance our doctors might put us on the pill or other hormonal support without ever asking us about our diet – when what you eat is the MOST important thing you can do every day to support the way you’d like to feel in your body. Fats and proteins are essential for the production of hormones in your body, without them you can’t produce enough adequate amounts of hormones.

If you’ve been with me for a while you know that it’s the right type of healthy foods that matter the most. You might even notice a trend of all of the foods I mention today and if it makes you a bit nervous you are not alone. These foods that help support your hormones are ones we have often avoided or have been cautious of eating too many of. If you haven’t guessed what I’m referring to yet… it’s fat!

Fat has gotten a bad reputation over the years, especially in the 1980’s when the low fat/non-fat/fat-free diet culture started. Growing up we always had fat-free milk, margarine instead of butter and all of our salad dressings were either low-fat or non-fat.

It’s no surprise to me that all of my clients start to feel better once we add healthy fats back into their diet, because their body has been deprived of all of the healing and healthy benefits for so long. We were all duped into believing that fat is what makes us fat when it’s actually sugar that is making us unhealthy. You can read more here how all of my clients started to feel better once we made important changes to their diet.

Healthy fats are essential to our body because hormones are produced from fat and cholesterol. We must have the right amount of fat in our diet so we have healthy hormone levels. I’m not talking about french fries and hamburgers, rather, healthy fats like avocados and coconuts. I always know when my client might need more healthy fats in their diet when she can’t stop craving french fries and hamburgers. SO it’s not only the quantity but quality of fats that you eat which are important to your body.

Five Foods That Support Your Hormones


avocadosAvocados

When I started eating at least an avocado a day, I felt so much more nourished throughout the day. I used to eat my breakfast and within an hour I’d be starving and found myself snacking most of the day in between meals. With the addition of avocados, I stopped being so hangry, my skin was smoother and within a few weeks I could tell that my mood was more balanced throughout the day too. I love adding an avocado into my smoothies, on top of eggs, salads and honestly just about everything!

Coconut Oil & Coconut Butter
What I love the most about coconut oil and butter is that it adds a sweet taste to my smoothies, oatmeal and my stir-fry but it actually doesn’t have any sugar in it. It’s full of healthy fats and I try to add both to my morning smoothies.

When I eat more fat my cycles are more balanced and I don’t experience PMS symptoms like breast tenderness, mood swings and utter exhaustion. When I travel and I’m not at home I sometimes find myself eating less fat and my body starts to crave them. I know that I must find an avocado soon so I don’t become a hangry person! Right now my diet is mostly fat, then protein and carbs like vegetables, fruits and some brown rice or quinoa. Not sure if you are experiencing hormonal imbalance? Be sure to check out a previous post where I share three signs your hormones are out of whack and how to balance them.

Walnuts
If you are finding it a struggle to concentrate at work during the day try having some walnuts. I like to call them brain food! All healthy fats help promote memory, focus and concentration. Our brain is mostly fat, so the more fat we eat the more nourished our brain feels. This is super helpful during the way day so we can accomplish what is needed and then leave on time to do all the things we enjoy. My women’s trail mix is a great snack to have during the day and it’s so simple to make, you can find the recipe here.

Sprout Feed Eggs
Pasture raised eggs can help support your hormones, they are also full of healthy cholesterol in the egg yolk. I like to get my eggs at the farmer’s market because I can find out what the chickens are eating. It’s not only important to eat organic, but if you eat meat it’s crucial to know what the animals are eating. If the chicken is eating corn and soy, you are also getting some of that in your body. Many grocery stores have pasture raised eggs now, if you can’t find them ask someone to help you. I like to cook my eggs with either coconut oil or grass fed butter, adding veggies, sweet potatoes and of course avocados. I actually love having this for lunch when I’m home.

The first step in healthy hormones is taking a look at what is on your plate. See how adding these five foods to help support your hormones into your diet today helps your body feel. I suggest starting with what feels comfortable and then try to include more fat into your diet. You can always reach out to me and ask me any questions, I’m here to help support you and your hormones and if you haven’t already be sure to read my free e-book on balancing your hormones here.  Please share with us in the comments section below what was most helpful about this post to you.

Big Hugs & Health,

Katie_Logo

 

 

 

 

Free Women

April 4, 2017 

Are cleanses good for your hormones? The answer is a bit more complex than just yes or no, so I created a video for you sharing my top tips to help your hormones as we transition from the winter to the spring. The foods I share will help decrease bloating, but also create more energy in your body.

After you’ve had a chance to watch the video, please send me an email if you have any questions. If you are looking for a more personalized approach to help support your hormones with the right foods you can always find a time for a call with me here.  In the meantime if you are looking for more hormonal health advice be sure to grab my free guide today to help support your hormones. I share how to reduce bloating, lose weight and get rid of your sugar cravings for good. This has not only helped me on my own hormonal health journey but all of my clients too!


Big Hugs & Health,

Katie_Logo

 

 

 

 

 

Free Women

Wednesday, March 1, 2017.

Today I’m sharing how you can banish your bloat and an opportunity to join me for a live workshop on Sunday, March 12th at 3 p.m. at The Green Yogi in Manhattan Beach. 

Banish Your Bloat Did you know that eighty percent of your immune system is located in your belly? So if you want to get ride of bloating, PMS, cramps, colds, and headaches we must first start by supporting your digestive system.

I used to be sick all of the time. When I was twenty-eight years old I had a sinus infection that lasted an entire year. I tried everything to get healthy (antibiotics mostly), but it wasn’t until I changed my diet that I finally stopped getting sick. It’s now almost ten years since my last sinus infection!

Having a healthy digestive system is also crucial for us women and our hormones. Besides stress, the number one reason most women have hormonal imbalances is caused by an unhealthy digestive system. When it’s not working properly we are not eliminating hormones and that is what is leaving us feeling bloated, cramped and moody.

One of the very first steps I take with my clients is helping them support their digestive system with the right foods. Having a healthy gut is important whether you want to feel less stressed, get pregnant or have a more easeful transition during menopause. Read more here about what you can do to improve your digestion.

Join me on Sunday, March 12th at 3 p.m at the Green Yogi in Manhattan Beach. I’m having a workshop dedicated to helping your body feel less bloated and more energized. The first part of the workshop is dedicated to supporting your body with nutrition and then you can stay for a special yoga class. The instructor will focus on twists and other yoga poses to help you further detox and decrease bloating. Save your spot today! 

See you soon,

Katie_Logo

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