Author Morena Fiore Categories anxiety, balancing hormones, Cycle Syncing, Health, Mindset, Nutrition, Protein, womens health Posted on

4 mistakes most Women make when working on hormonal balance

4 mistakes most women make with hormonal imbalances.

Having worked as a Nutritionist for almost 20 years I have seen a lot!. But there is absolutely no judgement here because I would have made the same mistakes myself. The industry has changed and continues to change as new studies and information becomes available to us. This is the reason I am constantly updating my qualifications and learning from experts in the field of hormones, menstrual health and  fertility(For now or the future). At the moment I am doing my hormone certification with Nicole Jardim who have been learning from over the last 7 years and it blows my mind how incredible our bodies are as Women. So let’s dive into the 4 mistakes most Women make with hormonal imbalances. 

Mistake no 1..Undereating

4 mistakes most Women make when working on hormonal balance. Undereating is one of the biggest red flags I see weekly in my practise. 99% of my female clients are under eating and therefore  SERIOUSLY LACKING in vital nutrients such as Zinc, magnesium, B vitamins, Iron, and copper to name just a few of the key nutrients we need to have good hormone balance, happy periods, optimised fertility and a easy perimenopause transition . This is why my Menstrual cycle syncing programme is effective in correcting these nutrient deficiency’s which have been lost through undereating, the pill, stress, over exercising to name a few reasons. You can read more about how that works here . 

Mistake no 2.. Fasting

Long Fasting ..be detrimental for Women with hormonal imbalances, period issues , anxiety, fertility challenges to name a few the problems I see in my practise . When we are experiencing symptoms of hormonal imbalances there is some serious stress going on in the body.  The last thing we want is to add in long intermittent fasting windows. That is not to say we cant do a little fasting which is fantastic for our gut, blood sugar and mood. I teach my clients how to do this safely and get the results without sacrificing their poor hormones in the process. Based on their health questionnaires I give them my recommendations on their fasting windows so they are healing not adding to their root causes.

Mistake no 3..Lack of macronutrients

These is a biggie. The lack of macro nutrients comes from the lack of calories from quality food which we saw as reason number 1.  We need protein, fats, and carbohydrates to survive and thrive. Most Women are walking around malnourished meaning our body shuts down the non essential roles of survival..AKA PERIODS, OVULATION, FERTILITY, GUT FUNCTION. Basically we are walking around in a cloud most of the time. Low energy, low moods, no sex drive, poor hair and skin health, high anxiety, low confidence, lack of motivation and basically just existing. Sound familiar? In the Align & Thrive academy we learn all about the hormonal superfoods you can easily be adding in daily without sacrificing the food you enjoy. 

Mistake no 4..Over exercising

Shocking you think? Unfortunately I believe were in a bit of a biology mismatch when its comes to Women and the world of today. We have this belief that we need to do the same that a man does in order to get results. Which is such BULL.. Men work on a 24 hour cycle. Women on a 28-35 day ish cycle. Logically that would mean we get results differently. As amazing as exercise is, it also acts as a stressor on the body. Working with what your hormones are doing weekly and by being clever with your exercise routine can be the biggest game changer for MY clients.  In my personal trainer programmes I teach my clients how to fit what movement in during each phase so she can get results without compromising energy, time, results. Working SMARTER NOT HARDER.

 

Finale..

So my lovely hopefully these 4   mistakes most women make with hormonal imbalances are enough to get you thinking about how you can start prioritising your hormonal health.

me in a health store

Remember to keep it simple and stay consistent and leave stress ful  time restraints at the door. If it takes 6 months that what it takes. I mean what is the alternative to stay stuck in a life of just existing instead of living life to the full..

Would like more support around hormonal imbalances, period chaos, and hormones basically ruining your life ? They may be common but are not NORMAL.

Get in touch and book a  FREE 1-1 hormone Mot call here. 

Ps. be sure to head over to the healing Hormones podcast where I drop a quick and snappy weekly episode. I talk Hormones, periods, moon magic and basically  the simple strategies to get you from Surviving to thriving.

Listen on Spotify here

Listen on Apple here

M x

 

lemon being squeezed into a green juice
Author Morena Fiore Categories anxiety, balancing hormones, Cycle Syncing, Nutrition, Recipes, womens health Posted on

Using adrenal tonics for exhaustion and imbalanced hormones

 

Adrenal tonics for exhaustion and unbalanced hormones.

How to support our hormones through food and nature

 

Our  adrenal glands sit just above our kidneys and I like to call them our body’s swat team. Meaning they are ready to jump into action and protect us from danger. Their job ..to pump out stress  hormones  to help our body prepare for the influx of stress.

The problem we now face is our poor adrenals are in a constant state of flight or fight. Unfortunately as a women we live in a society not cyclically kind to our hormones. We are stressed from everyday life, the food we eat, our movement even our environment which we have no control over a lot of the time.

What happens then? Our body heads into adrenal fatigue or simply exhaustion. Therefore the impact on our hormones and cycles is a slippery slope. When treating cycle and hormone imbalances we are always looking to the root cause not always treating the symptom directly. So in this case I am always looking to support adrenal fatigue. Using adrenal tonics for exhaustion and imbalanced hormones in one simple place to start.

 

What are the signs of adrenal fatigue?

It varies from one person to the next but some common signs

  • Tired but wired
  • Nervousness
  • Agitation
  • Cycles become long or irregular
  • Cycles are gone missing or heavy
  • joint pain
  • depression
  • Ibs or other gut issues
  • Low blood pressure
  • getting light headed.

How can we support adrenal fatigue?

Using adrenal tonics for exhaustion and imbalanced hormones are an easy and nutritious way to start through food among other techniques which  I teach inside my group coaching programme- The align & Thrive academy which you can check out here 🌟💌🌙

Recipe

The Adrenal Cocktail has just 3 ingredients which contain the minerals we need to support our adrenals.  These minerals get lost in times of stress which has a knock on effect. The result being imbalanced hormones, cycle issues, infertility and exhaustion.  These minerals are sodium, potassium and Vit C.

There are a few different recipes but this is one of my favourite and my clients.  I recommend taking 2 x day when our body starts to run low naturally on energy and hormones. Around 10 am and also in the afternoon between  2-3 pm. Instead of reaching for the coffee and sugary snack why not start to introduce this adrenal tonic and get an energy high not a sugary dip.

 

  • 100 ml of  orange juice (freshly squeezes not concentrate) High in Vitamin C
  • 200ml coconut water -Great source of Potassium
  • 1/4 tsp of sea salt-Source of sodium.

Mix it together and drink.

How to work with me in 2023?

☘️Book a FREE hormone clarity call HERE

☘️Join my Align & Thrive 4 month coaching programme waitlist HERE( Most support)

☘️Purchase my 4 module Cycle wisdom course here( introductory self paced  healthier period course) 

☘️Email me any questions at  Michelle@newbodyandsoul.com

☘️3 spaces to work 1-1 (in person if london based or line)with me for 3 months starting in January (most 1-1 Personal support and accountability) Book a clarity call to discuss. 

Author Morena Fiore Categories Uncategorized Posted on

Are Oestrogen Dominant?

 

What is Oestrogen Dominance?

Oestrogen is one of two main sex hormones that women have. It is more dominant in the first half of your cycle and I refer to her as the waxing/full moon energy-out there making her self-known to everyone. The other hormone is progesterone.  I like to think of her as more a waning/New moon energy. She forces us to slow down and step back a bit.  We produce Progesterone in the second half of our cycle after we ovulate. This is the reason I bang on about how ovulation really the starring role in the months show is- your cycle. Oestrogen is primarily responsible for female physical features and reproduction. Men have oestrogen, too, but in smaller amounts. Oestrogen dominance occurs when these 2 dance partners decide not to work together and Oestrogen is higher in relation to progesterone.

 

What is Oestrogen responsible for?

 Oestrogen is responsible for the growth of the breasts, pubic, and underarm hair. During puberty, it’s oestrogen that triggers the start of menstrual cycles and oestrogen that helps control the cycle through childbearing and into menopause.  This hormone has other functions too. Oestrogen keeps cholesterol in control, protects bone health, and affects your brain (including mom mood), bones, heart, skin, and other tissues.

Oestrogen is also responsible for making your skin look plumper and more elastic due to estrogens effect on collagen. You might notice this around ovulation when Oestrogen has peaked. Furthermore, it aids in building your muscles and bones, slows down the aging process, increases your libido, balances your moods, and your sleep cycle. So you can see she truly has the right to strut her stuff.

 

What happens in Oestrogen dominance?

Slow dancing with estrogen is great, but everything takes a 180-degree turn if estrogen dominance becomes an issue.

The term ‘estrogen dominance’ refers to a condition where your body continually produces oestrogen in excess as compared to progesterone. If we think of a beautiful garden. Oestrogen is the grass; progesterone is the lawnmower keeping the grass looking its best.  If the grass is left alone without being cared for it becomes overgrown. That is when weeds and everything else we don’t want starts to grow. As you  see, they are both super important and we need them to work tighter in order to have our beautiful garden- “A good cycle”. During the follicular phase of your menstrual cycle, estrogen is naturally more dominant, but only for a few days.  Hormonal imbalance tends to have a cascade effect, so estrogen dominance often leads to a plethora of other health-related problems. Estrogen dominance can cause PMS symptoms due to which you can feel sluggish for days, weeks, or even months until you finally balance your hormones.

Symptoms of Oestrogen Excess:

If you experience any two or more of the following symptoms, you may have Oestrogen dominance.

  • Constant headaches or migraines
  • Water retention and bloating
  • Gaining weight in your lower body
  • Ovarian Cysts
  • Oily hair and skin
  • Fibroids
  • Acne
  • PCOS or Endometriosis
  • Tender and painful breasts
  • Hair loss
  • Random mood swings
  • Heavy flow during periods
  • Painful cramps before and during periods
  • Irregular periods

How to balance oestrogen

The best natural way to balance estrogen is by detoxing your body. Detox does not mean that you starve your body or indulge in ridiculous juice cleanses. Instead, it refers to eliminating certain foods and drinks and replacing them with healthier options that supports these natural processes.

To get rid of estrogen dominance and balance your hormones, you will have to take care of your liver. The liver is responsible for filtering blood, removing toxins, and balancing your hormones. To support liver health, avoid foods high in processed fat, sugar and salt and focus instead on fresh, whole foods and foods that are rich in fiber. Foods that are rich in vitamin C, sulfur, and B vitamins are also great for liver health.  Eating this way helps the body naturally detox and can be part of your path back to balance.

Ditch the toxins that you put on your body and in your environment for another layer of support.  Try to use products that are clean and free of harmful chemicals. Whether it be makeup or skincare products, try to use organic products made from natural ingredients. Apart from this, you should also take care of your mental health by detoxing and removing all sources of negative energy from your life. Take a look at the dirty dozen and clean fifteen list to see how many foods your eating that are on the heavily sprayed and toxic list here

Oestrogen Detox Smoothie:

To enjoy a tasty detox smoothie, blend the following ingredients until the mixture looks smooth and creamy and enjoy!

  • 3 cups kale/ spinach
  • Half peeled cucumber
  • Half lemon
  • Peeled knob of ginger
  • 2 stalks celery
  • 2 cups mango
  • 1 handful fresh coriander
  • 3 cups of water
  • 4 tablespoons ground flaxseed
  • 1 to 2 scoops of quality protein powder (optional)

 

Taking steps to balance your hormones, reduce toxins, and kick your natural detox response into gear may take some time.  If you don’t find yourself improving within about 30 days of solid changes, contact a qualified health practitioner.  They will be able to more fully assess your health and order labs to get a better feel for your hormone levels so you will have a more personalized and informed path to balance. Or if you would like to find out more on how you can support you, book a free hormone clarity call here.

Check out my Nourish Move and Thrive Circle  here. It is my 4 month group coaching program designed for busy Mums to get results by working smarter not harder with their bodies.

Author Morena Fiore Categories balancing hormones, Diet, Fitness, Nutrition, Recipes, weight loss Posted on

Foods for Happy Hormones & Waistlines

I cannot believe July is already on us. If you are a mom like me suddenly the holiday season is descending on us pretty fast and I am doing my best to get through the “To lists “. With July on us, it means our big day (our wedding is in August) is getting closer. I am paying extra attention this month to maintaining happy calmer hormones (A wedding is slightly stressful but magical) and a happier waistline to feel comfortable in the dress I am so excited to be wearing.

But also having this goal means I am more mindful of my eating habits and my stress levels. I know when my hormones are happy, my skin is brighter, I have less bloating, better moods, and a clear more reasonable mind.

It is the way all my clients want to feel, including you, I am sure! So, I guess you are wondering exactly which foods for happier hormones & waistlines should I be consuming Michelle!

 

WHICH FOODS TO CONSUME FOR HAPPIER HORMONES AND WAISTLINES?

 

As a busy mom, it is about convenience and taste. I want the best bang for my buck. If I am going to eat something I want it to taste good. That makes sense right! If you like it then you are more likely to stick with it, getting you the results. Now not all my clients are the same so we can swap out ingredients and I work with them on this. That is the best thing- there are no rules. No healing journey is linear so be patient, and play around with ingredients that heal and support your hormones, body and mind.

The ingredients I have included in these recipes are foods I encourage my clients to start introducing daily and weekly. From working in my Nourish Move and Thrive they understand why we eat these foods and their healing properties.

I hope you enjoy.

 

 

Spicy Turmeric Breakfast Smoothie

(Serves 2)

What a vibrant glass of healing this is! Packed full of sugar balancing fiber, liver loving cruciferous veggies, and gut loving fiber and good fats.

 

Ingredients:

1 banana, peeled, chopped and frozen

1 apple cored and roughly chopped.

Handful of leafy greens(kale, cavolo Nero, watercress)

4 medjool dates, pitted

2 tablespoons cashew butter

350ml cashew milk (oil free if possible such as the brand plenish)

3 teaspoons ground hemp seeds

2 teaspoons vanilla extract

½ teaspoon ground turmeric

½ teaspoon mixed spice

 

Method:

Put the frozen banana in a food processor or blender and blitz until ground down. Add the rest of the ingredients and blitz for 1-2 minutes or until smooth.

Pour into two large glasses and serve immediately with ice if you like.

 

Happy hormones Breakfast Patties

(Serves 2)

Makes: 10-14 patties (depending on size)

 

Ingredients:

Lamb patties:

450 g of grass fed/organic lamb mince

2 tablespoons ground fennel seeds

1 onion finely chopped

4 garlic cloves finely sliced

2 tablespoons apple cider vinegar

2 tablespoons coconut aminos

Dash of quality sea salt & pepper

1 tablespoon ghee (much kinder then inflammatory oils such as sunflower)

 

Method:

  • Mix all the ingredients together until well combined and shape into patties. I normally make them burger sized.
  • Fry in some ghee for about 3-4 minutes each side depending on thickness.

I normally serve these with a big green rainbow salad of watercress, parsley, pomegranates, roasted pumpkin & cauliflower, and toasted seeds such as sesame or pumpkin depending on where in my cycle I am. Not sure what seeds to add in where? Check out my Seed cycling blog here.

 

 

I normally cook a batch on a weekend and freeze so I can use through the week on those busy mornings. Life is not perfect as we know, but food plays a huge role in how we feel, look and behave. My passion is supporting women and mums such as yourself to work smarter not harder so you can just be the best version of you.

 

I hope you enjoy my lovelies and be sure to share the love with any women needing some kitchen healing medicine in their life.

 

Want to know how can we work together?

  1. Sign up to my Nourish Move and Thrive programme HERE waiting list kicking off in September 2022,)
  2. Get started with your Align & Thrive self-paced menstrual cycle syncing course HERE.
  3. Book a 1-1 Hormone clarity call HERE and we can chat through what is the option that will get you the best results.
lemon being squeezed into a green juice
Author Morena Fiore Categories balancing hormones, Diet, Nutrition, Recipes, womens health Posted on

Why Every Women Needs a Green Smoothie For Hormone Balancing

Hormonal imbalance can manifest in everything from mood swings and cravings to PMS, cramps, and even infertility. From the annoying to the devastating, the truth is that hormonal imbalance doesn’t have to be part of your reality. Now I am not saying they are not common! Let’s be honest I speak to women on a daily basis who are struggling with all of the above. But it does not have to be your normal!

 

Wouldn’t it be great if there was something quick, easy, and tasty that could help support your hormones? Something tasty ( yes its green!) and so packed full of hormone goodness  that you’ll be licking your lips and wondering, “how on Earth can this be good for me Michelle?” Well, you’re in luck, oh did I mention I am Irish,  so green and good luck are very much part of my game plan 😊.  I’m going to share one of my Hormone reset plan smoothies. A true gorgeous green smoothie that every woman needs for hormonal health and balance.

 

Before we jump into the recipe, let’s take a moment to dish about the WHY behind this choice.  Why is my gorgeous green smoothie the perfect choice to help balance your hormones? It is not the only thing we focus on, but as I always say- Start with what you can include daily instead of focusing on what you need to take away.

 

Green Smoothies are all the rage (and rightly so)! Dark leafy greens are among the most nutrient-dense and nutritious foods out there. Every food post I do contains the power of green leafy’s. If you’re like most people I know, the idea of eating more greens may make you scroll to the next post!  But hear me out…. There’s a bit of a fear factor with greens.  We are afraid that they’re going to taste gross and so we avoid them! I mean most of us to carry this from childhood when we were served overcooked, boiled to within an inch of our life broccoli.

 

Enter the gorgeous green smoothie. It’s really a secret weapon and something I now include daily. As a busy mum getting 2 small humans to school, I need something I can prep the night before, keep me full for a few hours and also the knowledge that I am actually healing my body with food not killing it! (slightly dramatic maybe).

 

Blending is part of the magic.  Blending breaks down all the ingredients, which is especially helpful with those greens!  A high-powered, high-speed blender, I invested in a nutri bullet which is amazing for the texture and is key to making a gorgeous green smoothie that you will love.  We want smooth and creamy smoothies.  Gritty, grainy green smoothies will sooner hit the bin than warm your cockles, so make sure you start with the right equipment.

 

Balance is the other key to the gorgeous green smoothie’s success as a hormone helper.  Fat, fiber, and protein are a powerhouse combo that helps you achieve stable blood sugar, the removal of toxins and excess hormones and supply the building blocks for hormones. Yes, I know you hear me bang on about the 3 amigos but it’s true.

 

Why I choose blended juices for breakfast

  • Blending retains the fiber (juicing does not). Fiber acts as your body mop in the intestines. It helps bind to toxins and waste products thrown off by the liver and the digestive process so they can be excreted. When excess hormones are in the body, they can wreak havoc, so fiber becomes an important friend for balancing hormones that helps get them out so they can do no harm.
  • The base greens are great for getting crucial vitamins and minerals that are essential.
  • The bitter greens help stimulate the liver, (which is the organ largely responsible for cholesterol production and of course our friend bile. The liver produces almost 80% of the cholesterol in the body.  Cholesterol is the precursor to steroid hormones and is critical for hormone balance!) Read more on the liver and its role here.

 

The Ingredients for Your Hormone-Balancing Smoothie

  • 1 cup baby spinach, baby kale or Swiss chard OR I love a combination
  • 1 Tablespoon fresh parsley & coriander
  • One peeled fresh or frozen banana
  • 1 Tablespoon organic dandelion greens
  • 1/3 cup chia seeds
  • 1/3 cup hemp seeds
  • ½ cup of frozen berries
  • ½ cup of filtered water
  • Liquid stevia, if needed, to sweeten
  • OPTIONAL 1 serving of quality protein powder(I use sun warrior but feel free to use another quality bran but be sure to do your research)

 

Benefits of the Hormone-balancing Smoothie

 

1.    The Base Greens

  • Kale – Kale is a superfood that contains indole 3 carbinol and calcium D glucarate. Both help to detoxify and metabolize estrogen through the detox pathways.
  • Spinach – Spinach is rich in iron, magnesium, and micronutrients.
  • Swiss chard – is rich in antioxidants like beta-carotene and lutein. Antioxidants help the liver produce glutathione, which is a powerful detoxifier.

2.    Herbs and their Benefits

Our green smoothie includes dandelion greens, coriander, and parsley – all of which are powerhouses for liver health. These herbs are considered bitter, and bitter stimulates the liver in a good way that supports assimilation, detoxification and secretion of bile.

3.    Fruits and their Benefits

Fruits are nature’s sweets and help balance out the earthy, bitter taste of the greens. I mean I love this taste but for most a little fruit helps the balance of the green smoothie. Berries are so yummy and nutritious, but if you need to mask the green flavour, opt for pineapple! All are rich in fiber, vitamin C, antioxidants and flavonoids which support healthy hormones.

4.    Chia and Hemp Seeds

All seeds have wonderful health benefits and I use a lot of seed cycling in my programmes including my Align & Thrive 4-week cycle syncing course.  Both seeds are great sources of fiber, omega-3 fats, and protein.  Balanced blood sugar relies on all three. As does balanced hormones. I am yet to meet a woman with balanced blood sugar who is experiencing hormonal chaos.  Hemp seeds also contain an especially beneficial type of omega-6 fat called gamma linolenic acid or GLA for short. GLA is a direct building block of good anti-inflammatory hormones.

 

 

We then just blitz everything together. I love mine to be cold which is why I’m like to add my frozen fruit on the day, but I add the other ingredients the night before to save time.  You could even make a big batch, store it in the fridge and sip throughout the day.

Have I tempted you to give it a try?

Are you looking to step away from hormonal chaos and deprivation? Focusing on food is one of the first places I work as it is the foundation of everything I do as a Nutritionist, Personal trainer, mum and a woman in her 40’s.  

I have a step-by-step plan packed full of 21 days of recipes for breakfast, lunch, and dinner, including smoothies, soups and snack recipes. More importantly, it does not take hours of cooking or fancy equipment which can halt you in your tracks with your progress.

You also receive as a bonus for the month of June as it is my birthday month a Free 30-minute consultation. During this time we will address any symptoms your experiencing and areas to pay particular attention to.

 

Book your 21 day Hormonal reset here.

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