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


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.

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,






Free Women

  • I’m a huge fan of fats and make sure to get them in everyday. If I don’t, my body can feel it! I love coconut oil for eating and for taking my makeup off! Walnuts are a great choice too!ReplyCancel

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,







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,




Today I’m sharing a life changing practice to help balance your hormones. Our hormones are constantly changing day to day, but especially week to week. How beneficial would it be if you knew exactly when to schedule important meetings at work because you’d feel more extroverted than introverted?

A Life Changing Practice To Balance Your Hormones We have all been there: It’s that time of the month and we hate every piece of clothing we own and can’t seem to get along with our partners, roommate or co-workers.

Before I started to understand my body, I had no idea why I was so moody, irritable and super sensitive on certain days of the month. I would feel very low and want to stay in bed and cry. Since I wasn’t in tune with my body and my cycle, I pretty much dreaded that time of the month every month.

I started to track what I was eating to see if it was having an effect on my mood and that led to tracking my cycle. When I recognized a pattern, I could then pinpoint how different days of the month were affecting my work and relationships.

Having this information is so beneficial. I can now let my husband know that it’s not me, but my hormones talking and he can better understand my sudden mood changes (So helpful in our marriage).

Understanding my body also has helped me professionally, because I no longer schedule big meetings or events on days when I know that I will not feel my best.

Trust me, it wasn’t an overnight change! I still have my ups and downs (I am a woman with hormones after all), but I know now when to avoid overdoing exercise and how eating real chocolate can be a life-saver.

If you are not currently doing so, start tracking your period either on a calendar or an app such as Period Tracker or Flo Living. By taking the time to track your cycle, you will soon begin to predict how you will feel throughout the month so you can stay balanced and sane, even though your hormones are constantly changing.

For example, let’s start at the week you get your period. The day before is when you might feel the most exhausted and moody. If you are tracking, this is an important day to avoid overextending yourself. I suggest moving big meetings at work or post-work social meet-ups since you run a higher risk of canceling due to fluctuating moods and feeling tired. Instead, take some time alone and go for a short walk after work. It’s a good time to go to bed early, too!

On day 3 of your period, you will start to notice an improvement in your mood and an increase in energy levels because the estrogen levels in your body start to rise. You are going to feel more social and will want to plan meet-ups with friends and important work meetings all the way up until day 15 of your cycle. From day 3 to day 15, you’ll have your highest estrogen levels. You’ll also look your best, so save your favorite outfit for the week you are ovulating, anytime from day 12-15.

The first two weeks of your cycle is also when you’ll have the energy for more high intensity workouts. This is a good time to do spin, HIIT, running and more challenging yoga classes. As you head into the second half of your cycle, you will start to notice your energy levels decreasing and you’ll want to take more walks and do less intense workouts. You could do the exact same workout on day 7 of your cycle and feel energized and then on day 17 of your cycle, feel depleted after the same workout. When you move your body in a way that supports your hormones, you can often see better results like weight loss.

Right after day 15 of your cycle, you may start feeling more introverted. Rather than scheduling major presentations or public speaking, this will be a very productive week at work for research and focusing on long-term projects.

The week before your period is when you might want to avoid the mall! Towards the end of the week and right before you will start to feel bloated and will most likely not like the way your clothes fit. I suggest planning your outfits and wearing loose dresses rather than trying to squeeze into your skinny jeans during this time of the month. This is also when you might start to feel more agitated, so let your partner know that it’s your hormones talking!

Chocolate Macaroons The week before your period is when I’d love for you to eat more foods with iron and magnesium… like raw cacao, aka real chocolate. Raw chocolate has no sugar and tons of nutrients in it which will keep your hormones balanced. I like to add raw cacao to my smoothies and I always keep my raw chocolate macaroons on hand for this time of the month. Try this easy to make recipe.

If you are having trouble sleeping at night and are getting cramps, I also suggest taking a magnesium supplement before you go to bed. I really like this one.

The few days before your period is also when you will be more apt to start a fight and reach for that ice cream, so try to plan more grounding activities like yoga, walking, or reading and take some time for yourself. When you get your period, try to eat more healthy fats like avocados and root veggies like sweet potatoes and carrots to help you feel nourished and grounded.

The good news is that within a few short months of tracking your cycle, you’ll be more in tune with your body and you should notice an improvement in your relationships at home and at work. Bonus: Knowing why you are feeling a certain way instead of blaming it on psychological moodiness should help you to feel more sane and calm. Who isn’t looking for that?!

If you start tracking your cycle, let me know what you notice about your body and your moods in the comments! If you are curious to see how nutrition can support your hormones and health you schedule a time to speak with me here.

Big Hugs & Health,





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Free Women

A Love Letter To Your Body

A Love Letter To Your Body When I was thirty-two years old I wrote my first love letter to my body. 

I had already completely changed my lifestyle. I had a daily yoga practice, I was in a loving relationship with my now husband, I was eating foods that supported my body, I even learned how to cook some easy and yummy meals, BUT I still found my inner mean girl coming out to play more often than I would have liked.

It was difficult for me to take a compliment, I disliked the way my butt looked in jeans and I found myself comparing where I was in my life to others. Now when I look at photos of myself, I can’t believe I ever thought the way I did.

One way that helped me heal this relationship with those mean thoughts about my body was writing love notes to myself. I knew that I needed to quiet the inner mean girl for good, because I had more important things to do with my time and energy!

When we are so focused on what we don’t like about ourselves, it takes us away from our present life. This could be stopping you from going after a promotion at work, volunteering for a cause close to your heart, or eating healthy. When we can liberate ourself from our inner mean girl, that is when we can fall in love with ourselves, and do important work in this world – the world needs healthy women right now!

This Valentine’s Day, I invite you to write a love letter to yourself. Take some time to reflect on what your body does for you every single day. Be loving and forgive yourself for any mean thoughts you have had about your body. I know this might feel uncomfortable and maybe even a bit scary, but give yourself permission to try something new and loving for yourself today.

The beginning of my love letter looks like this…

Dear Katie,

Thank you so much for everything you do for me. I know that I may have not always been kind. I know that I’ve talked way too much about my butt and how I don’t like it. BUT I’m so grateful  for you. You help me breathe, digest my food, hold yoga poses and give hugs to people I love.

If you’d like to explore this idea of loving and supporting your body more, be sure to join me for my webinar where I go more in depth about all the ways you can create your healthiest body and mind right now. You can join us here.   If the time doesn’t work for you, sign up anyways and I will send you a replay of the webinar!

Big Hugs & Health,


Free Women