4 Simple Guidelines to ensure you can take action, without feeling overwhelmed and completely derailing your life and your motivation!
The Following are SIMPLE, yet profoundly healing Nutritional hacks which will make a huge difference on your overall health and hormone wellbeing with time.
Cruciferous vegetables include:
· Bok choy
· Brussels sprouts
· Collard greens
The specific compound, Indole-3-carbinol is an important constituent of these vegetables that helps decrease cancer cell proliferation, increase apoptosis, and alter the ratio of weak to strong estrogens (2-hydroxyestrone/16-hydroxyestrone) favourably, meaning it supports the clearance of oestrogen metabolites and prevents ‘oestrogen’ dominance and treats all symptoms of ‘excess oestrogen; ie heavy bleeds, period pain, mood swings, sore breasts and so forth.
Additionally, these ‘super food’ compounds are responsible for:
Vegetables are responsible for so much benefit in your body for the sheer fact that are loaded with minerals, vitamins, anti-oxidants and phytochemicals, all which not only fuel biological activity but also help to stimulate vital organ functions including liver detoxification, immune activity and tissue repair.
As a Nutritionist and Naturopath, I DO NOT subscribe to the notion that you can eat too much fruit! Fruit represents fertility, it’s loaded with antioxidants, fiber, nutrition and healing enzymes and the fruit sugar is great fuel for our busy bodies. If you personally have an issue with Fructose, there’s a fair chance your gut needs healing, your immune system modulating and your system detoxing – all of which are covered in depths in the7 Step Hormone Healing System online program!
If you are wondering how the hell could you possible consume that much in 1 day, here’s a little example.
Start your day with a cold pressed juice – you can easily tick off 3 serves of fruit and 5 vegetables in that with this delicious juice recipe: Beetroot, Celery, Kale, Cucumber, Ginger, Apple, Lemon, Orange
Breakies – smoothies with spinach leaves and fruit, omelets with grated vegetables
Morning Tea – Veggie sticks and hummus and salsa
Lunch – Add a side salad of low calorie vegetables such as onion, cabbage, tomatoes, fresh herbs, cucumber, kale, spinach etc
Dinners – Stir-fries, veggie soups, Curries, Casseroles – just get creative and add extra veggies on top of what you would normally do, in every meal or snack
The typical hormone disrupting ‘badies’ which affect your hormone health due to the inflammation they cause in your body and stress they place on the liver include: Refined sugar, white refined breads, pastries, wheat pasta, baked goods with refined flours, processed deli meats, coffee and alcohol
The issue with these foods is that they are Nutrition less so they cause spikes in your blood sugar levels and they are acidic so they upset the natural cell environment on top of the inflammatory stress and free radical the damaged oils and refined flours can cause to your system overall.
The most important thing to point out here is that GLUTEN is harmful to your health and disruptive to balanced hormones for EVERYONE, you don’t have to have an allergy to gluten, be Coeliac or have even tested positive to gluten intolerance blood tests for gluten to be harming your health.
Whether you are aware and feel physically unwell from ingesting gluten or not, here’s how gluten is affecting your hormone health:
Swapping gluten containing grains and products out for gluten free options is a relatively doable and affordable option these days with growing awareness surrounding the dangers of ingesting gluten on overall wellness. Don’t get caught in the trap of eating more processed foods just because it says gluten free on the label, still remember your wholefood guidelines and know that all the wholefoods’ vegetables, fruits, nuts, seeds, meats, poultry and seafoods which haven’t been messed with by man are naturally gluten free.
Gluten FREE GRAINS to consume: Rice, Millet, Quinoa, Buckwheat, Corn
Slowly to start to switch your standard bread and wraps (and any other gluten containing grains over to more wholesome, healthier alternatives. We will chat about this further in the future and I will give you more specific goals and alternative foods to choose, but for now just start to think about it, but focus on the dairy removal as primary goal.
I recommend the following breakfast options instead
The above breakfast suggestions will of course require more time preparing, so its best you do the preparation in advance and have these options ready to reheat as you go.