What to Eat For Better Balanced Hormones
Hormone balance is a hot topic for women of all ages, and all life stages. Unbalanced hormones can leave you feeling sluggish, moody, stressed out, and just not yourself. Let’s explore why balancing your hormones is so important, and how you can do it with the help of food, starting today. Why should you care about hormone balance? Our hormones make up our endocrine system, which is responsible for regulating just about every other system in the body. Cortisol is the hormone that regulates stress, serotonin regulates mood, insulin regulates blood sugar, ghrelin regulates hunger, leptin regulates satiety, estrogen, progesterone, and testosterone regulate fertility and menstrual cycles—the list goes on and on! Our hormones even interact to regulate each other via a feedback system. For example, if we aren’t managing stress, we’re potentially affecting our fertility, menstrual cycle, blood sugar levels, appetite, and weight management. This is because chronically high cortisol levels, which are often the result of chronic stress, begin to impact levels of estrogen, insulin, ghrelin, and leptin, too. It’s all interconnected! Assuming you’d benefit from increased energy levels, stress management, weight management, improved fertility, or an elevated mood, you should strive to keep your hormones balanced. One way to do this is to incorporate hormone-balancing foods into your diet. Foods to Incorporate for Balanced Hormones Magnesium-rich Foods Magnesium plays many crucial roles in our bodies. It regulates progesterone and helps excrete estrogen, which affects fertility. It also regulates levels of these hormones throughout a woman’s cycle. The relationship between magnesium and sex hormones continues into menopause as well. It also fuels mitochondria, which is the powerhouse of our cells and where steroid hormones/sex hormones are produced. Magnesium also converts tryptophan to serotonin, playing a role in our mood. It aids in digestion and excretion of waste, too. Magnesium sources include: dark leafy greens legumes avocado nuts/seeds You may also want to consider taking a magnesium supplement. There are many forms of magnesium and each has different uses. Determine which works best for your goals and use it consistently for best results. Fiber-rich Carbs When fiber reaches the gut, it helps slow the digestion of carbohydrates (sugars), helping to keep blood glucose levels stable and avoiding big spikes and crashes. This helps improve insulin sensitivity, our hormone that regulates blood sugar and that interacts with ghrelin and leptin, the hormones responsible for regulating hunger and satiety. Fiber-rich carb sources include: fruits and veggies starchy veggies like potatoes, carrots, and squash plant-based starchy foods like quinoa, whole grains, and legumes Prioritize these carb sources over quick-digesting refined carbs and sugars, such as products made with white flour, and products made with added sugars and sweeteners. Of course these indulgences can (and should) be consciously enjoyed on occasion! Sufficient High-Quality Protein The majority of hormones are made from protein and fats, so these key nutrients are necessary for all hormone production. Protein also helps keep us full, fuels our muscles, and repairs cells and DNA. While protein needs vary from person to person and depend on lifestyle, general guidelines suggest that 0.4-0.8g of protein per pound of body weight satisfies minimal needs. For optimal health, however, you should strive for closer to 1g of protein per pound of ideal body weight, per day. And, of course, choose high-quality protein sources whenever possible. High-quality protein sources include: organic grass-fed meat pasture-raised chicken and eggs wild-caught fish organic, whole food sources of plant protein like quinoa, hemp, tempeh, and lentils Healthy Fats Since fats and protein are the main components necessary for hormone production, healthy fats are necessary for optimizing hormone levels. In addition, healthy fats increase leptin, the hormone that tells us we are satisfied and no longer hungry. Healthy fat sources include: avocado and avocado oil nuts hemp seeds tahini olive oil Foods Rich in Omega-3s As Americans, our average intake of omega-6 fatty acids (found in fried and packaged foods and industrial nut and seed oils like canola, soybean, and sunflower oil) to omega-3s (found in the sources listed below) is approximately 20:1. A high omega 6:3 ratio has been linked to inflammation and endocrine disruption, affecting how our body regulates our hormones. The ideal ratio is closer to 4:1, or, even better, 1:1. In order to achieve this, we need to decrease consumption of foods high in omega 6s, and increase foods high in omega-3s. Keep in mind, omega-6 fatty acids can also be found in dressings, sauces, and condiments, so be sure to watch out for them, and focus on adding more sources of omega-3s to your diet. Foods high in beneficial omega-3s include: wild-caught salmon and cod anchovies and sardines chia seeds flax seeds walnuts seaweed Brussels sprouts Enriching your diet with fiber-rich carbs, high-quality proteins, healthy fats, and foods packed with magnesium and omega-3s can have a profound effect on balancing your hormones. If you’re unable to eat these foods or are having trouble working them into your daily routine, consider working with a Nutrition Coach or Registered Dietitian to devise a plan. They can also help you decide if supplementation may be right for you. If you’d like to take it a step further and learn more about improving your life—and the lives of others!—through food and lifestyle, why not become a Nutrition Coach yourself? Learn more about our exclusive certification program here. (Image: Unsplash)
The Link Between Breakfast and Weight Loss
How Breakfast Can Balance Hormones and Help You Shed Extra Pounds Despite the fasting-fueled popularity of skipping breakfast, the first nosh of the day is still the undefeated champ of meals—for many people. It’s not just a fuel-up, it’s critical for weight loss and balancing hormones. Don’t believe it’s that powerful? Grab a matcha and let’s dive into the research! The Scientific Link Between Breakfast Habits and Weight Loss Success The National Weight Control Registry (NCWR) is a treasure trove of information about successful weight loss and maintenance. It tracks individuals who have lost a significant amount of weight and kept it off for at least 5 ½ years. One fascinating finding: the correlation between breakfast habits and weight loss success. A comparison between the obesity rates in America and Germany further highlights the importance of breakfast. In America, the percentage of obese adults is 26.1%, while in Germany, it is only 13.7%. One contributing factor to this disparity is the difference in breakfast consumption habits. Over 75% of Germans eat breakfast every day, whereas only 44% of Americans do. In the NWCR study, a whopping 78% of participants who successfully lost weight ate breakfast. The Role of Thermogenesis in Weight Management But why is breakfast so crucial for weight management? To understand this, let’s take a closer look at what happens when you skip breakfast. Many people believe that forgoing the first meal is an easy way to save calories. But that’s a flawed strategy on two counts: It can backfire, causing you to get too hungry and eat more later in the day. But also, when you skip breakfast, you miss out on initiating the process of thermogenesis. Imagine your body as a car idling in the driveway. Without breakfast, the car remains idle, not going anywhere. Stalling thermogenesis programs your body to run on fewer calories throughout the day. Consequently, your metabolism slows down, making it inefficient for your body to burn calories while you go about your daily activities. Moreover, it signals to your body that it is in a state of “starvation.” Your body enters a mode where it conserves energy and holds onto calories. It’s like telling your body, “Don’t burn too much energy because I don’t know when my next meal will be.” The Hunger Factor: Breakfast, Overeating, and Metabolism Hunger is a natural signal that your body needs energy. It indicates that your body has utilized the fuel from your previous meal and requires more sustenance. Skipping breakfast, however, can lead to excessive hunger later in the day, which often results in overeating. Sound familiar? Picture this: it’s lunchtime, and you haven’t had anything to eat since the previous night. You feel famished and end up indulging in an extra-large lunch. After all, you tell yourself, you saved calories by skipping breakfast, right? Unfortunately, this mindset can lead to consuming more calories overall than if you had started your day with a thoughtful breakfast. One more thing: large meals do not boost your metabolism or have the same thermogenic effects as smaller, more frequent meals. When you skip meals, your metabolism doesn’t reach its maximum potential, and you end up eating more. Research conducted in London supports these findings. The study revealed that people who skipped breakfast were more inclined to find higher-fat and higher-calorie foods appealing later in the day. It concluded that fasting mode actually increases hunger, making it harder to resist unhealthy food choices. The Role of Breakfast in Balancing Hormones Breakfast not only impacts weight management but also plays a crucial role in hormone regulation. In particular, Ghrelin, often referred to as the hunger hormone, is responsible for signaling hunger. When you fast or restrict your energy intake, ghrelin levels rise—hence, you feel even hungrier. The fix? Studies have shown that even a light breakfast consisting of carbohydrates, protein, and fat can significantly reduce ghrelin levels. This is why you stop feeling hungry after a nutritious meal. Ghrelin seems to respond most to breakfasts high in protein or quality carbohydrates, such as sprouted grain toast with a spoonful of peanut butter. On the other hand, breakfasts high in unhealthy fat, like a fried donut, have a lesser impact on ghrelin levels. By consuming a nutrient-dense breakfast, you can keep your hunger hormones in check and prevent excessive hunger throughout the day. This can lead to better control over your food choices and help you maintain a healthy weight. RELATED: How To Increase Metabolism By Simply Eating Breakfast The Breakfast Blueprint: Tips for a Healthy and Satisfying Morning Meal So how do we use the science to decide what to put on our breakfast plates? Consider these guidelines for creating a healthy and satisfying morning meal: 1. Prioritize nutrient-dense foods: Choose foods that provide a balance of high fiber carbohydrates, high quality protein, and healthy fats. Incorporate whole grains, lean proteins, fruits, vegetables, and nuts that are loaded with antioxidants and fiber into your breakfast options. 2. Opt for quality carbohydrates: Focus on carbohydrates that offer sustained energy, such as whole grains, oatmeal, and quinoa. Avoid highly processed and sugary cereals or pastries, as they can lead to energy crashes and increased hunger later on. And, make sure to pair these carbs with protein for a more balanced meal and better blood sugar control. 3. Include protein: Protein is essential for keeping you satisfied throughout the morning. Incorporate protein sources like eggs, Greek yogurt, cottage cheese, or plant-based options like tofu or tempeh. 4. Don’t forget healthy fats: Healthy fats, like those found in avocados, nuts, and seeds, are crucial for hormone production and satiety. Sprinkle some chia seeds on your yogurt or add sliced avocado to your whole-grain toast. 5. Plan ahead: Prepare breakfast options in advance to save time in the morning. Overnight oats, egg muffins, or smoothie packs can be a convenient and nutritious way to start your day. 6. Listen to your body: Everyone’s breakfast preferences and needs are different. Pay attention to how different
Balancing Out Your Hormones by Seed Cycling
Seed cycling is well-known these days, but some have been practicing this approach to improving hormone health for years. Also called seed rotation, seed cycling has its roots in naturopathic philosophy and Chinese Medicine. Picked up by the natural medicine community, it has become more and more popular in recent years and seed cycling advocates claim this approach is one of the best “food as medicine” tools. What is Seed Cycling? Seed cycling uses the powerful nutrients in specific seeds during different stages of your menstrual cycle. Seeds contain beneficial nutrients for overall health that have been shown to help with blood sugar regulation, digestion challenges, hormonal balance, and PMS symptoms. Incorporating seed cycling into your daily routine can be beneficial at any stage of a woman’s life. Seed cycling can help women who are coming off birth control as a way to get their menstrual cycle back. Postpartum and women suffering from amenorrhea (the absence of a period) can have menstruation stimulated. Those with PMS and PCOS symptoms can be supported by seed cycling. It can help boost fertility for those of child bearing age and balance hormones for perimenopausal, menopausal, and postmenopausal women. What Seeds are Included in Seed Cycling? Seed cycling uses pumpkin, flax, sesame, sunflower, and hemp seeds. There is a specific combination of these seeds that benefit you during your cycle. Pumpkin Seeds have a high zinc content and help boost progesterone. They can help restore hormone balance as you move towards progesterone rise in the second phase of the cycle. Pumpkin seeds can improve acne and weight gain while promoting more regular periods. Flax Seeds are rich in lignans which have been shown to be beneficial in preventing osteoporosis, improving estrogen and progesterone ratios, and heart disease in women. Eating flax seeds may also help soothe breast tenderness which is experienced by many women right before their period. Sesame Seeds and Sunflower Seeds contain omega-6 essential fatty acids, and lignans which support the hormones that carry you through the luteal phase, the second half of the menstrual cycle. Hemp Seeds are a good source of essential fatty acids and gamma-linolenic acid (GLA) which help balance hormones. Hemp seeds also aid in inflammation. How to Seed Cycle Seed cycling is based on a 28-day cycle, but it is still possible to follow if you have a longer or shorter cycle. Day 1 (the first day of your period) through Day 14 is the Follicular Phase of the menstrual cycle. During this phase, your estrogen increases and an egg prepares for ovulation. Your uterine lining also thickens. On days 1-14, eat 1-2 Tablespoons of freshly ground flaxseeds and raw pumpkin seeds as well as hemp seeds. These seeds will naturally increase estrogen. Ovulation usually occurs around Day 14 of a 28-day cycle and the egg is released. This ends the Follicular Phase. On Day 15, the second half of your cycle—the Luteal Phase—begins. Following ovulation, eat 1-2 Tablespoons of fresh ground sunflower and sesame seeds as well as hemp seeds. Progesterone levels rise and peak during this phase. Progesterone will ease unwanted PMS symptoms. When your period arrives, you are back to Day 1. For postpartum, postmenopausal women, and those experiencing inconsistent periods or amenorrhea (lack of a period), seed cycling can be done following the moon cycle. Use the New Moon as Day 1 and then when the Full Moon arrives, that begins Phase 2. Pretty cool, right? Seed cycling can be fun and incorporated to enhance many types of foods. Sprinkle on yogurt or in a smoothie, on a tossed salad, or over a poached egg on avocado toast. Seeds can be used in place of granola, added to oatmeal, sprinkled on a sweet potato, and even added to a favorite cookie recipe. Options are endless. Seed cycling is a great tool to help you live your most nutritious life as it has so many hormonal health and wellness benefits. It is an inexpensive way to support your natural cycle. Give it time, at least 3 months to create balance. It is worth a try! (Image: Shutterstock)
Breast Cancer Will Never Define Me
October is National Breast Cancer Awareness Month. And while the month is widely observed by many countries across the world that are working to increase attention and support for early detection and treatment, there is still so much that we don’t understand about this disease. Currently, there are nearly 4 million women who have been diagnosed with breast cancer in the United States alone. In fact, one-in-eight women will be diagnosed in their lifetime. Paige Stables is one of those women. Before being diagnosed, she was living in New York City as an up-and-coming star in the magazine industry. As a beauty editor, Stables (who is currently the beauty editor for Allure) was covering the latest trends (trying every new bronzer, dry shampoo and serum that came to market), traveling the world, and attending exclusive parties in the city. She was doing everything you might imagine someone in their mid-20s in Manhattan would be doing. She was living her own Carrie Bradshaw life. As she puts it, “Humbly speaking, life was really good.” Stables was a healthy, 26-year-old vegetarian who worked out regularly and took care of her body. She never felt sick or showed any symptoms of breast cancer; but, after giving herself a self-breast exam, she discovered a lump (one that was missed by her routine exam just four days earlier). “When I saw my doctor, her first words were… ‘You’re very young,’ as if I had nothing to be concerned about,” Stables told Nutritious Life. “But, everything escalated quickly.” Stables gives us a glimpse into her experience, and shares why breast cancer will never define her. Paige, you shared that you were healthy, feeling great, and mentioned that doctors didn’t diagnose you right away. Can you share a little about that? At the beginning of every year, I schedule my annual physical exam. Everything checked out, including the routine breast exam. But, four days later, the first of the month when I do my self-breast exams (something I was taught to do monthly), it was then that I felt a lump in my right breast. When I contacted my doctor (the same one I had been to four days prior), they were dismissive, emphasizing that I had just been in several days ago. A week passed by, and I knew things didn’t feel right. I didn’t know exactly what, but in my heart, I knew it was something. The next morning, I called the doctor and said, “I’m coming in today. Let me know when you can see me.” I received the response, “Can you be here in 15 minutes?” (You can’t get to most places in 15 minutes in New York during rush hour—or ever.) I managed to get there in time and when I saw my doctor, her first words were, “You’re very young,” as if I had nothing to be concerned about…but everything escalated quickly. What was your diagnosis and treatment plan? Four weeks and three days after that appointment with my OBGYN, I underwent a bilateral mastectomy and was diagnosed with stage two Ductal Carcinoma In Situ (DCIS). Initially, I expected to have chemotherapy; however, around the same time I was going to begin treatment, the findings of the TAIKORx Breast Cancer Trial were released which showed I wouldn’t gain substantial benefit from chemotherapy. Timing is everything. Since then, I’ve been doing endocrine therapy. Wow, that is a lot happening in a very short time. It must have been scary. How was your support network? I was blessed with the absolute best support network—and, I don’t take this for granted. No one should ever have to go through breast cancer, especially alone. In an instant, your entire world changes, and you are faced with every unknown. Being surrounded by the love and strength of family is invaluable. My fiancé, my parents, my younger brother, and my brother’s girlfriend made countless sacrifices for me, and because of them, I was able to make my health my priority. And, I was also incredibly lucky to have loving friends and caring colleagues who cheered me on every step of my journey and continued to be more supportive than I could have ever asked for. Throughout all the ups and downs, it wasn’t uncommon for someone to tell me, “You don’t look sick” or “I would have never known.” While I’m grateful it wasn’t apparent, my appearance certainly didn’t determine the magnitude of my diagnosis and experience. For me, it’s a significant reminder to treat everyone the same; never assume anything about anyone; don’t judge others. You never know what’s going on in someone’s life. Thinking about our self-confidence and the idea of identity—were you nervous this experience would change you? My body changed. My life changed. Everything changed. But, I’m still me. Breast cancer will never define me. I would say, I grew rather than changed. Post diagnosis, what was your experience like? I felt like time stopped with the heartache of my diagnosis; but at the same time, life sped up from the moment I heard the news until my mastectomy. When you are told, “You have breast cancer,” there is no guide that comes along with it. So, I found myself navigating all of these changes, trying to determine the best plan of action, and all the while making major life-changing decisions. I met with three different oncology surgeons—at three different hospitals—and every single one had a different approach. I’m so grateful I had a window of time to find the team I trusted wholeheartedly, and I am forever grateful for my doctors at Memorial Sloan Kettering Cancer Center. What was it like to go back to work? I was excited to go back to work and return to my routine. Not only am I passionate about what I do and love the creativity of it, being away from the office made me miss my colleagues and the happiness of our team dynamic. To me, there is no better community than the beauty industry. I have
How to Eat for PMS Prevention and Relief
Your monthly visitor is a given, but feeling so awful it disrupts your life is (fortunately!) not.
Should You Be Using Organic Tampons?
Organic tampons used to occupy a dusty spot on the drugstore shelf, inspiring questions like, “But…do they work?” (And who wants to take that risk?) Now, there are lots of companies turning better menstrual products into major modern brands by making them with healthy materials, chic packaging, and sometimes a bigger mission. First, a little science: Most medical experts say there is no clear evidence showing benefits of choosing organic tampons over non-organic, and research showing they’re safer doesn’t exist. Regular tampons are generally considered safe (and, um, really useful). However, companies that sell “healthier” tampons mainly use organic cotton, with the idea that you may not want materials that were once soaked in pesticides touching your most sensitive areas (cue leg crossing). Just like you may choose to eat organic foods to avoid potential chemical residues, you may not want those residues in a place they could be absorbed. They also use applicators that are free of potentially harmful ingredients in plastic like phthalates and BPA. (Again, it’s unclear how much of those would get into your bloodstream via a tampon.) Either way, if chemicals concern you, these products offer a way to avoid them, and there’s another totally solid reason to do so: Conventional cotton production definitely does disrupt ecosystems and pollute waterways via heavy pesticide and insecticide use. RELATED: The One Simple Diet Change that’s Best for the Planet Plus, these mod menstrual products come with other benefits, like monthly delivery (so you stop running out RIGHT at the worst moment) and give-back programs that mean your purchase helps women in poor countries take control of their health. Check out one of these four organic tampon brands to find the one that’s right for you. Which Organic Tampons Are Right For You? Cora For: Do-gooders Cora’s products are not only made with certified organic cotton, they’re also GOTS certified, a designation that means the workers that produced them were treated well. Plus, did you know that in many developing countries girls are forced to drop out of school because they lack access to menstrual products? For every monthly box you buy (it’s a subscription service), they donate pads to women and girls who need them in India and Kenya. o.b. organic For: Eco-warriors o.b. is the O.G. when it comes to making period products that are better for the planet. The company has sold applicator-free tampons for almost 70 years. Can you even imagine how much plastic waste that is that didn’t end up in a landfill (or gobble up resources to produce)? And recently, it jumped into the organic market with a new line called o.b. organic. You can now get the classic no-applicator version without the pesticides (and also without chlorine, dyes, fragrance, or BPA). Or, if you’re still not up for the more hands-on approach to insertion (it’s easy—seriously!), the company is also making an o.b. organic tampon with a plant-based applicator. Lola For: Fashionistas Lola makes organic tampons, pads, and panty liners, all of which come in chic, minimalist blue-and-white packaging. Like Cora, they’re a subscription service, but they offer even more flexibility in what you get each month: you can mix and match pads and tampons based on your own unique body. Bonus: they also make a non-applicator version, so you can ditch the plastic if you’re up for it. RELATED: Switch to Healthier Beauty Products in Two Simple Steps Honest Co. For: Healthy moms Jessica Alba’s The Honest Co. makes all kinds of non-toxic products for the whole family, and tampons are now included. They’re hypoallergenic and are made with certified organic cotton and no fragrances or other additives. This is an example of one-stop shopping for a busy, healthy mom, since you can add these to your cart alongside organic diapers, all-natural laundry and dish detergents, and all kinds of natural skin-care products (for mom and babies).
Why Your Pelvic Floor Needs Strengthening NOW
Do you remember your mom telling you not to make her laugh because she’ll pee her pants? Chances are she spoke to someone about that, and they told her to do Kegels. Doing Kegel exercises are the cookbook recipe that doctors prescribe when a patient complains of “peeing a little” when she sneezes, coughs, laughs too hard, or jumps rope. While Kegel exercises will strengthen the opening of the urethra, as a Pilates instructor, I want you to do a little bit more to strengthen the entire pelvic floor. The pelvic floor is a group of muscles that provide support for the organs that reside in the pelvis, stabilize joints around the pelvis, and control the elimination of waste from the body. These muscles also help the body to have better orgasms. So yes, the pelvic floor is IMPORTANT! Things that weaken the pelvic floor are childbirth, being overweight, and continuous straining from constipation. (Eat your greens!) How to Strengthen Your Pelvic Floor To perform a Kegel exercise, you first have to know how to find the most superficial of the pelvic floor muscles. The best way to do this is to stop the flow of urine midstream. That’s a basic Kegel, and once you’ve figured it out, you’ll want to practice doing them with an empty bladder (continuously doing Kegels while urinating can cause an increased risk of bladder infections since the bladder may not be fully empty.) But the problem with the basic Kegel is that you’re only exercising the most superficial layer of the pelvic floor muscles. While you’re taking the time to strengthen them, you might as well work all of the layers. When working with my Pilates clients in the studio, I cue them to begin with a Kegel or to imagine that two elevator doors are closing (the doors being your labia) and then imagine that the elevator is going up towards your belly button, feeling it (the elevator) lift. That lifting of the elevator is exercising the deepest layers of the pelvic floor. It’s important to note that you should do this exercise in a few different positions. The contents of the pelvis – the bladder, the uterus, the intestines and the rectum – put pressure on the pelvic floor while standing, but the pressure is different when you are on your back, stomach or side. In the studio, I’ll cue clients to do the elevator lift while doing Pilates exercises in the varying positions. You can easily do this, too. Do the elevator lift when you are driving, standing in line, doing side-lying leg lifts in barre class, or when you get into bed on your back. Aim for three to five lifts each time you do them and try to do them every day. A healthy and strong pelvic floor may not be as satisfying as looking at six-pack abs, but there’s something to be said for enjoying a great belly laugh without having to worry about peeing on yourself like mom. About Cassie: Cassie Piasecki, who is Nutritious Life Certified nutrition coach is also a Pilates Method Alliance, Certified Pilates Teacher, and personal trainer based in Newport Beach, Calif. With over two decades of experience, Cassie has taught fitness to over 10,000 people! She now connects with clients both in the studio and online. You can find her on Twitter or her website, The Wow Life. Her favorite quote comes from Joseph Pilates, “Physical fitness is the first requisite of happiness.”
