A post with signs of imbalanced hormones written

What is the dirty dozen & clean fifteen food list?

What is the dirty dozen & clean fifteen food list?

Each spring, the EWG publicly publishes a list of the top 12 fruit and vegetables that they say contain elevated levels of pesticides and that may be concerning to people. It explains what is the dirty dozen & clean fifteen list. Details on amounts and percentages you can check out the website directly on 

https://www.ewg.org/foodnews

Why should I care what the dirty dozen & clean fifteen is if I am a menstruating women?

This is not meant to be a scare mongering blog. It is one to highlight the point of understanding where food comes from and the choices you make can affect your health and wellbeing. Most women I work with are between the ages of 32-45. It is a time where hormones are running the show ladies, especially around managing stress, more balanced moods, less angry mommy, weight that’s creeping on and not budging. We are going through one of the biggest shifts apart from puberty. And what we put into our body influences them either negatively or positively so its worth paying attention.

What are the signs of imbalanced hormones in a women?

What are the signs of imbalanced hormones? Great questions and soemthing all women should be educated on from an early age. Would you agree?

Symptoms  vary from person to person which is why it’s important not to self-disguise. Examples of the ladies I have worked with include

  • Difficulty shifting weight and over exercising.
  • Some experience Period problems such as painful, irregular, heavy, clotty which by the way may be common but are not normal.
  • Are you Waking up with Foggy brain, low moods, low energy?.
  • Libido has gone walkies back to the year 2000 where parties still exist.
  • Problems getting pregnant or staying pregnant which was how I got into Women’s hormonal health having experienced 4 miscarriages over a no of years trying to get pregnant.

What sort of things negatively impact a woman’s hormones?

Hormones are heavily influenced by endocrine disruptors such as pesticides and chemicals in food and skin products. Other hormone disruptors include stress, over exercising, inflammation, mis managed blood sugar levels and impaired gut function. Which is why on my Nourish- Move -Thrive programmes we focus on managing all of these week by week in order to create long term habits that change lives(My clients words not mine in case you think I am tooting my own horn).

Do I have to buy everything organic to help balance hormones?

Listen I am a big believer in Imperfect action. Why? Because it gets the ball rolling, right! My mission is to encourage women to understand their bodies better to make their own individual choices. I have a little girl and I want her to understand how food and her body is connected. I want her, as I want you, to make choices because you understand the connection. Not because you read in a magazine it was something you should do by a celebrity. Of course, there will be armies of different opinions on these lists but we can’t dispute that food is heavily sprayed now. Another point worth mentioning is our soil is not an nutrient rich as it perhaps once was. The link below is a great overview if you wanted to know more on the effect of soil on human health.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5800787/

How to shop organic on a budget

Look at the list. Do you identify any foods that you eat a lot of? Then I would recommend you swap that particular food  to organic if it’s something you consume on a daily basis. Make your budget work by choosing organic for the foods on the list that you eat a lot of.

  • If you are on a budget, or just a savvy women or mum who wants to be smart with choices around   food and their health. Sounds like most of the amazing  women I work with 😊  Swap out some of the culprits for a food on the clean list (I will be adding a post on this next week with some recipes including clean 15 foods) that is similar in nutrients. For example, swapping out Potatoes for sweet Potatoes which on the clean list.

So I know you are waiting for me to tell you exactly what is the dirty dozen and clean fifteen food list. So here it is..

The 2021 dirty dozen list (sourced from the EWG site)

  1. Strawberries
  2. Spinach
  3. Kale
  4. Nectarines
  5. Apples
  6. Grapes
  7. Peaches
  8. Cherries
  9. Pears
  10. Tomatoes
  11. Celery
  12. Potatoes

The 2021 clean fifteen list (sourced from the EWG site)

  1. Avocado
  2. Asparagus
  3. Broccoli
  4. Cabbage
  5. Cauliflower
  6. Cantaloupe
  7. Eggplant
  8. Honeydew melon
  9. Kiwi
  10. Mushrooms
  11. Onions
  12. Sweetcorn
  13. Pineapple
  14. Papaya
  15. Frozen Peas

It’s so overwhelming where do I start with balancing hormones?

The world of Nutrition is a busy and noisy space where information is constantly changing and being updated. Would you would like some information and support on overcoming any of your symptoms which are causing you un-necessary stress and anxiety ?

Step 1 Book in a free 30 minute no obligation chat where I can listen and advise you on the best possible place for you to start.  Allowing some time for small consistent habits to develop is why I have helped hundreds of women such as yourself live a more balanced, less anxiety filled life. I hope you have got value from this blog What is the dirty dozen and clean fifteen food list and do sign up to the monthly newsletter on tips and recipes to help incorporate more of these foods.

Do not suffer in silence anymore.

Book your free 30 minute discovery call via the link below.

Yes please mIchelle I need some help https://Nourishmovethrive.as.me/

cycle syncing meal of beef and cauliflower dish

What are the benefits of eating cyclically?

What are the benefits of eating cyclically?

Being a woman we truly have the power to achieve so much on our terms. When we decide to tap into the innate wisdom of the female body- our hormonal superpowers.  Have you ever wondered why we wake up feeling differently daily maybe weekly throughout your cycle? By the way this is a pretty real experience, for me included. So how does that work Michelle? What are the benefits of eating cyclically? Well hear me out my friend. Your hormone levels rise and fall throughout the month, I like to call it the monthly hormonal dance. Meaning no day is ever the same really. If we really think about this for a minute.. Do you think now it kinda makes sense to support our bodies throughout each phase with nutrients from food to support those shifts?

How do I eat to balance hormones for weight loss?

If we think about the 4 phases, what is happening, what do you we need to support? Perhaps we want to help balance oestrogen and progesterone out during the middle of our cycle when hormones are their highest? One thing we may do is add lots of fermented and high fibre foods to ensure our gut and liver  is detoxifying and eliminating old hormones. Include foods high in zinc and B6 to support progesterone production. Did you know we can get oestrogen from food but we cannot get progesterone from food. Bottom line is we need to include key nutrients to help and support progesterone. Addressing some stressors in our life may be necessary as may be negatively impacting our hormones.

The result of balanced hormones

To be honest this shows up very differently for women. You are as individual and unique as your cycle so those breadcrumbs may show up very differently in your sister or best friend.  What are the benefits of eating cyclically? A few common symptoms of unbalanced hormones.

  1. Maybe you experience sore breast around ovulation or menstrual cycle.
  2. Ever experienced a strange early or late periods.
  3. You notice Belly fat that increases the more exercise you do.
  4. Don’t get me started on hip and back fat increasing.
  5. Problems getting pregnant.
  6. My own experience of recurrent miscarriages.
  7. Feeling low moods or depression.
  8. Monthly bloating & fluid retention.

Which phase would benefit most from this recipe?

This weeks recipe can be adapted to any stage of your cycle by swapping some ingredients around. I love to add this recipe in mid cycle during the follicular and ovulatory phase. Lamb is a great source of lean protein and zinc, which we need for progesterone production during the second half of your cycle. Cauliflower, a cruciferous vegetable supports the liver and supports detoxifying old hormones such as oestrogen. This ensures we have balanced levels of progesterone and oestrogen. Pomegranate can help boost fertility in women by increasing blood flow to the uterus and thickening the uterine lining. It is also a rich source of Vitamin C, B6 needed for progesterone production( Chickpeas are also a great source) and magnesium(Natures tranquiliser).

Magnificent creatures

So ladies we are truly moving on from the days of starving ourselves for  weight loss and hormones balancing goals. Focusing on Nourishment not deprivation. Focusing on what you can add to your daily meals and not about what you have to give up.

Roast Lamb with rose harissa chickpeas & spiced pomegranate cauliflower.

Ingredients

  • Medium size rump of Lamb.
  • Half a head of Cauliflower.
  • A small pomegranate.
  • Handful of cherry tomatoes.
  • Half a tin of chickpeas
  • 2 tablespoons of rose harissa paste.
  • Half teaspoon of cumin seeds & ground cumin.
  • 1 teaspoon of cinnamon.
  • Sprinkle of black sesame seeds.
  • 1 tbl spoon of coconut oil.
  • Table spoon of olive oil.
  • Couple of sprigs of rosemary.
  • Pinch of salt pepper.

Method

  • Scour the lamb skin.
  • Season well with a little oil, salt and pepper.
  • Seal in the pan skin side down on a high heat.
  • Place in oven for 30mins for medium rare-medium(If using a bigger cut increase the time)
  • Next move onto the cauliflower.
  • Cut into small chunks and place in a bowl.
  • Mix all the spices, harissa paste and coconut oil and rub well together.
  • In an oven tray place in oven for about 15 mins.
  • Remove the cauliflower mix and add the chopped tomatoes and half tin of chickpeas.
  • Back in oven for another 10 minutes until chickpeas and tomatoes are roasted down.
  • Remove the lamb and leave to rest for 10 minutes before slicing.
  • Serve up the cauliflower mix on the side of the lamb.
  • Sprinkle the pomegranate & black sesame seeds over the dish.

Looking for a bit of science behind the menstrual cycle?

https://www.nature.com/articles/s41598-018-32647-0

I hope you enjoy Ladies and Happy international Women’s day for tomorrow.

xx Michelle

a bowl of mung bean prawn curry

Lose pounds and support your liver through food.

Mung bean, spinach and prawn coconut curry.

Hands up if this has happened to you too? You’re doing your cupboard clear out when suddenly, a packet of strange looking beans jump out. Your mind flashes back to January, an article you read in the latest Health magazine- they were good for weight loss or something!  Maybe it even mentioned lose pounds and support your liver through food?!

Listen up, I am here to tell you not to fear the funny little beans. The health magazine was right they have amazing weight loss, energy boosting, nutrient packed qualities. But most of the time we read it, we buy them, we leave them to grow roots….. Literally growing roots in the darkest corner of the cupboards. Fear not, I’m here to help you overcome your fear of cooking with beans. The benefit being, lose pounds and support your liver through food. Through this we can work towards hormone balancing, reducing stress, low moods and gut issues.

Benefits of yummy Mung beans

  • A great source of B vitamins, Vitamin C, folate, iron, copper, magnesium, and vitamin K.
  • Fantastic amount of fibre which helps eliminate toxins through the gut quicker. Around 15 grams per cooked cup. That’s about half your recommended 30 grams a day. BAM…..
  • High in antioxidants and flavonoids which helps the liver detoxify unwanted substances.
  • High in veggie protein, which as we know is essential for hormone production and weight loss to name just 2 benefits.. The protein & Fibre combo is a win win when it comes to weight loss and cravings. One cup of cooked mung beans has about 15 grams of protein. That’s the same as 2 medium eggs. BAM….

Cycle syncing phase?Lose pounds and support your liver through food

Again eating well has its place in any part of your cycle. But when eating cyclically we want to ensure we are getting the nutrients our body needs during each phase to support balanced hormones, detoxification, gut health, stable blood sugar, fertility, bad pmt & weight loss. This recipe is great during the middle part of your cycle- Follicular & ovulatory phases. When hormones are on the rise during these phases one priority is looking to support digestion and detoxification. Packed full of lean protein, greens, & sulphur veggies it’s a win win recipe. You can adapt some of the ingredients to fit whatever phase of your cycle your in. Remember cycle syncing nutrition & movement is about small consistent lifestyle changes to support you, not to overwhelm you. If one goal is to lose pounds and support your liver through food, your inn the right place.

Recipe ingredients

  • 2 Tbsp coconut oil.
  • A Tbsp whole cumin seeds
  • 1 teaspoon of ground cumin, ground chilli, turmeric
  • 7 cloves of crushed garlic
  • 1 can of 330ml coconut milk
  • 1 packet of 330ml of pasata
  • 3 cups of mung beans
  • 3 cups of water
  • Bag of Prawns(optional)
  • Cup of chopped broccoli and cauliflower
  • 2 tablespoons of grated ginger
  • Half a bag of spinach
  • 1/2 teaspoon of Salt
  • Juice of 2 limes & the zest
  • 1 tablespoon of lemongrass puree

Directions

  1. Heat the cooking oil over medium-high heat.
  2. Add the cumin seeds & cumin powder and cook for about 1 minute, be wary not to burn.
  3. Crush the garlic and for about 2 mins keep stirring so it doesn’t stick and burn the garlic.
  4. Next add the pasata, ginger, coriander, turmeric, salt, and cayenne.
  5. Simmer the mixture for 5 minutes, and keep stirring.
  6. Add the water and mung beans. Increase the heat to high , bring to boil, then reduce to low, and simmer for about 25-30 minutes, stir to prevent the mixture sticking to the bottom.
  7. I always suggest to taste a few mung beans to make sure they are cooked. Once cooked, stir in the coconut milk, and lemongrass simmer for about 10 minutes.
  8. In a separate pot steam the broccoli & cauliflower. Once cooked put aside and add to the bottom of your serving bowl( I don’t like the veg breaking down in my curry.
  9. Now you can add the lime juice & grated zest.
  10. Add the raw prawns and spinach about 1 minute before finishing.
  11. I am not a fan of coriander( I know weirdo right!) but if you like feel free to add as garnish on top. If you would like more heat try adding some chopped chillies on top.

Other articles of interest

The benefits for other health conditions is also evident. I have included a link if you wanted a little more information.

https://www.medicalnewstoday.com/articles/324156#how-much-to-eat

I hope you enjoy and look forward to hearing your comments and pictures. Please share all your pics to ..

Http://www.instagram.com/newbodyandsoulmom

Michelle xx

a white bowl of weight loss high fibre vegetables

Banish cravings, lift brain fog and achieve weight loss

Weight loss without diets

First stop.  STOP the fad diets and calorie counting. They do not work for the long term. If you have been following some form of diet for most of you life and not got the results what do you think is the most logical answer?

 Then I guess it’s time to change the approach. Would you agree what do you think would be the logical answers? My attitude has absolutely changed over the years. I now work with clients all over the world  focusing on  an abundance of healthy foods, not restrictive boring unmotivating way of eating. After all “ You are what you eat” It is the way forward that I have seen and the perfect way to banish cravings, lift brain fog and achieve weight loss. All without the need of outdated diets.

Where to start? Lift brain fog and achieve weight loss.

My process for plating up. You’re shutting the computer off now, right! hear me out. It is not as complicated or overwhelming as it may seem. Scientifically we know that each food group have functions in the body. This is the whole reason extreme restrictive diets don’t work. Low protein, low carbohydrate, fat free the list goes on. As humans we need all of these food groups to function at optimal level not just sub-optimal which is where most of my clients start at.

Fueling your body

I have a process for my plating up. I know what you’re thinking but hear me out. It is not as complicated or overwhelming as it may seem. Scientifically we know that each food group have functions in the body. This is the whole reason extreme restrictive diets don’t work. Low protein, low carbohydrate, fat free the list goes on. As humans we need all of these food groups to function at optimal level not just sub-optimal which is where most of my clients start at. Learn how to banish cravings, lift brain fog and achieve weight loss. All with small consistent steps.

Where does the magic happen?

The simplest most effective way I have found to banish cravings, lift brain fog and lose weight is to focus on where the magic happens.   Yes the kitchen😊 that’s what you all guessed right!

Start with your plating up. Meaning your ingredients. Lets now take 2 steps back meaning your shopping list. Like any great plan it needs a little commitment to it. Take the time to write your shopping list so you have everything you need at home ready to make magic happen. Get started on that goal -lift brain fog and achieve long term weight loss.

My top 5

When plating up aim to include something from each of the following food types. Once you get into the habit of including all of the food groups you start to form healthy food relationships. Understanding that all of these play a major roll in weight loss, balanced hormones & vitality.

  • Protein- Can be quality animal sources or vegetarian sources. Protein is a major player in balancing hormones and weight loss. The majority of women I work with are under their protein amounts by as much as 30-50%. The biggest reason for this I see is having an unorganised plating up system.
  • Vegetables including pre and probiotic veg -Think rainbow colours. Each colour represents a powerhouse of antioxidants and micronutrients for health, vitality, stable weight and moods. Rotate these every few days.
  • Sea vegetables-Packed full of B12, calcium, magnesium, iron and iodine which are great for your thyroid which supports so many of your body’s processes including a healthy metabolism.
  • Healthy fats which support brain function and healthy hormones.
  • Starchy carbohydrates which are higher in fibre keeping you fuller for longer and packed full of antioxidants and important micro minerals essential for moods, weight, hormones and cravings.

My one pot wonder lunch

  • Chop 3 spring onions and 4 cloves of garlic. Saute in a little coconut oil.
  • Add a teaspoon of cumin & turmeric & pepper(remember pepper helps the absorption of turmeric).
  • Next add chopped cauliflower, carrots, kale, and saute until soft. Add a little water to form a paste with spices if too dry.
  • About 2 mins before your done add some chopped tomatoes and sunflower seeds.
  • Plate up and mix through some cooked quinoa (I had left overs from the night before so a great way to use food up).

Setting 1 intention a week

So ladies there it is. All of the 5 foods I mentioned are in this one pot wonder bowl and took under 15 minutes to cook! Thinking of your food as the fuel for success. Success for weight loss, success for energy, success for vitality, success for pregnancy. But remember wishing about dreams and goals only gets you so far.

“Nothing changes if nothing changes”

Set one healthy intention this week and set yourself up for success. If you would like any more details on my 6 week Personal training & Nutrition programmes then book in a free no -obligation discovery call below.

https://Nourishmovethrive.as.me/

Michelle x

A white bowl of soup with roasted pumpkin seeds on top

Using food in your armour of health & happy hormones.

Roasted Cauliflower, garlic, turmeric soup topped with roasted pumpkin seeds.

Using food as medicine could be one of the most valuable weapons in your armour against imbalanced hormones. Digestive issues, brain fog, weight gain, depression,insomnia and tiredness. Only some of the common complaints I have helped my clients bounce back from. Using food in your armour of health & happy hormones is something all of us can start with.

Magic spell?

Unfortunately there are no magic spell when it comes to Happy hormones. But one thing is for sure, hormones are responsible for how we think, feel and look. And the sooner we realise that our thoughts, actions, even feelings all influence the delicate orchestra that is our endocrine system the smoother the journey will be . Again an easy place to start is in our kitchen. Using food in your armour of health & happy hormones is something all of us can start with.

Are you ready to take the journey to a happier, confident you?Using food in your armour of health & happy hormones.

The journey to a happier, more confident you really doesn’t have to be on top of a forbidden mountain. I like to think of it as a journey of self discovery. A journey where you learn to listen to your body, what works for you, to be kinder and more tolerant. It is not just another diet, but a way of living that will nourish your mind and your body. On this journey I will share my knowledge, education, recipes, and my experiences. Allowing you to be a vibrant, happy, confident women. Something we all have the right to feel without guilt or question. Using food in your armour of health & happy hormones.Today I am sharing a wonderful tasty recipe with you.

Endless health benefits

  • This recipe is packed full of pro & prebiotics for gut health.
  • Amazing Anti-inflammatory herbs & veggies.
  • Packed full of sulphur veggies to support the liver & excess oestrogen detoxification.
  • Source of low gi carbohydrates for slow energy release and balancing blood sugar levels.
  • An amazing recipe for any stage of your menstrual cycle but particularly great for the mid to second half of cycle. This is where hormones are on the rise so we want to ensure good detoxification & stable blood sugar to help prevent cravings, Pmt, bloating.

Ingredients

  • 1 big head of cauliflower cut into small pieces.
  • A few pieces of the cauliflower leaves.
  • 1 whole head of garlic peeled and whole
  • 1 whole onion chopped
  • 3 stems of fresh turmeric cut up to nail size(dried also fine)
  • 1 tablespoon of cumin
  • Pinch of pepper(needed for good absorption of turmeric)
  • 1 & 1/2 litres of veggie stock.
  • 1 tablespoon of coconut oil

Method

  1. In a roasting tin mix the turmeric, cauliflower pieces, garlic, pepper, cumin together.
  2. Rub all the pieces with the coconut oil.
  3. Roast until caramelized about 30 minutes.
  4. Once cooked chuck it all onto a big pot with your stock.
  5. Blitz until smooth or the consistency you like.
  6. Dry fry some pumpkin seeds for 2 mins until golden.
  7. Chop roughly and serve on top of your soup.
  8. Enjoy, cook a batch for the busy week ahead.

If you liked this recipe be sure to sign up to my monthly newsletter(link below) where I will be sharing lots of tips and help to get you started on your Happy Hormone journey.

http://www.newbodyandsoul.com

Michelle xx

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