picture of avocado and eggs on toast
Author Morena Fiore Categories balancing hormones, belly fat, fat burning, Nutrition, Postnatal, Uncategorized, weight loss Posted on

Confused as to which magnesium supplement you should you be taking ?

What magnesium is needed for?

Magnesium is known in the health & wellness space as Natures tranquilizer. It has absolutely been a staple of mine over the last few years. Although for different reasons as my goals shifted over the years, from improving my fertility, to anxiety support and also in my training for more efficient exercise recovery. It has so many amazing benefits and is one of those supplements I always recommend to my clients on any of my hormone balancing & weight loss programs. Are you confused as to which magnesium supplement you should be taking Or even if you need a magnesium supplement?

Why supplement magnesium?

With phase one of my mastering your hormones  program we are addressing Blood sugar issues. It could be cravings & belly fat, up and down moods, anxiety affecting both relationships at home and work, sleep issues, weight and yes even confidence. All which magnesium has a particularly important role. Unfortunately, the quality of our food has changed and is not as abundant in minerals due to poor soil quality, and the increase of more processed refined foods. And of course, with all that is happening in the world around us. The increase of stress in our life, more working mums in the workplace. Which places a burden on women as well I understand, being a mum to 2 preschoolers and running my own business.  Therefore, I do recommend some supplementation on my programs to help support the body.

Which magnesium supplement is right for me?

Here is a list

  1. Magnesium Glycinate is very calming. Best taken at night about 2 hours before beds. It is a very absorbable source and great for stress, anxiety, insomnia. I am taking this one myself at night. 300mg before bed. ZZZZZZzzz
  2. Magnesium malate is great for exercise recovery and sore muscles. So if you are training a lot and not recovering well. Also good for energy or issues such as chronic fatigue. Best taken in the morning.
  3. Magnesium citrate is a good readily absorbable form but can cause loose stools so it’s one I have used when clients are having issues with constipation.
  4. Magnesium taurate is often used to help healthy blood sugar regulation. Often used to treat high blood pressure and High blood sugar.
  5. Magnesium L-threonate is often used for its potential benefits with the brain. It may help manage certain brain issues, such as depression and age-related memory loss.
  6. Magnesium oxides tend to be the least absorbable and often are cheaper so keep this in mind when comparing supplements. Its sometimes used to treat constipation or heartburn but not great if your looking to raise your magnesium levels.

What food sources can I get magnesium from?

The rda for magnesium is about 320 mg for women.

  • Beans such as edamame are a great source and a tasty snack
  • Your green leafy are packed full of magnesium and calcium. The darker the better.
  • Nuts & seeds which are also packed with good fats for hormonal support.
  • Whole grains such as whole wheat and oats.
  • Dark chocolate(yes even some 70% plus dark choc is a great source and I keep this treat for my luteal phase when those cravings tend to hit just before your monthly period.

Do I need a more detailed Nutrition program?

So, peeps hopefully you feel a little more armed with knowledge allowing to make more informed decisions. And I will ask again… Are you confused about which magnesium supplement you should be taking? Hopefully the answer is now no 🙂 Use all supplements with caution especially when on medication. You are individual, as are your goals and health requirements. Always get professional advice from a qualified practitioner such as myself.

Would like to dig a little deeper ? Are you struggling with hormonal issues or weight you cannot shift no matter how much you exercise. It sounds like my 3-month mastering your hormones and weight loss program may be your next step ?

A step by step programme which works on helping you to understand your body better and work with her not against. Nourishing nutrition, energising exercise and lifestyle changes that we work on month by month together. Need to know if its right for you? Then please get in touch and let’s book in a discovery call today.

For monthly tips and recipes on weight loss and hormone balancing be sure to sign up at the bottom of the page.

Go forth and discover your hormonal super powers gorgeous ladies.

Michelle xx

picture of avocado and eggs on toast
Healthy lifestyle snack on table
healthy food buffet representing how food influences balanced hormones helping to melt belly fat
Author Morena Fiore Categories balancing hormones, belly fat, Cycle Syncing, fat burning, Fitness, Nutrition, Postnatal, weight loss, womens health Posted on

How happy hormones will melt away your belly fat and get you in flow

In this series over the coming weeks I will be talking weight loss, confidence, bloating, blood sugar, and all the day to day factors influencing our weight. This is how I work with about 90% of my clients. But more importantly each of them has different stories. By listening to their body’s breadcrumbs (we learn these through a 4 page detailed questionnaire), I help identify the areas they need to be focusing on. This allows them to work in harmony with their body and not against. We want to create flow within our bodies, a state of balance and harmony. When our hormones are happy, our weight is happy, our confidence is off the chart and ladies this is where magic happens . Lets dig a little deeper and discover how happy hormones will melt away your belly fat and get you in flow. Have you noticed any breadcrumbs in your life? perhaps some clear signs your body is trying to tell you?

Weight is just the tip of the iceberg

It’s important to realise that weight loss is never about the weight itself. The word weight loss represents the top of the iceberg, what is lurks underneath in the dark will be the decider, where the most good or most damage can happen. Weight represents a vision, a state, or a certain feeling to a woman. As females we are deeply intuitive creatures where things have a deeper meaning. We do not just want to lose weight for the sake of weight, do we?

My reasons

When I reflect on my reasons, it was because I wanted to feel confident and beautiful walking down the aisle next to my sis on her big day. It was because as a women’s coach and Nutritionist I wanted to be a role model to other working mums. Where let us be honest we tend to place ourselves at the back of the self-care shopping line. Ladies we need to be at the top of that line, we are the drivers in most families. If we do not look after us, then who will look after them?!   Take a minute to really have a think about what you want to achieve this week, this month, this year? Are you willing to take action now and not live the same life twice?

How I work with my strong mama tribe

When I speak about weight loss, I mention sustainable, realistic weight loss that serves a purpose- brings us into flow. I am talking about that feeling women including myself at some point have had, of resignation, of acceptance that this must be how it is now, a body that does not feel like it is mine. A body your just not familiar or comfortable in. That can be weight, especially belly fat (can be hormone and stress related), bloating, water retention, mood swings, even diminished or low libido. Because let’s be honest how we feel about ourselves and our body spills into all areas of our life.

An exercise for you to complete

Have a back to what you wrote earlier on what you would like to achieve. What other areas would it impact if you achieved these? Your relationship, you confidence?

The disconnected body- getting into flow

 I am a huge advocate of the beautiful strong confident body. What this describes can be individual to you.  It’s a body you feel confident in, you feel empowered and positive, allowing you to get on with…Living your best Life.

 A lot of women I speak to are dis- connected from their bodies, killing themselves in the gym, and under eating. In addition, their stressed because they are not getting results. Worse still they gain weight, adding to the mountains of stress they already have- In between meetings, kids’ tantrums, washing and all the other endless lists…

Poo & Period signs

Now hear me out! You may be wondering what has weight loss, periods and poo got in common?  Well ladies let me tell you A LOT. Our bodies do not work the same way as men (no 1 we do not have a penis) so why are we following all of these ridiculous diets that just work against your body. Starving ourselves, fasting (which works for some but not all women and has shown to be more successful with men) cardio workouts(can actually make you gain weight if your not careful).

Action Step for How happy hormones will melt away your belly fat and get you in flow

  1. Balance your Blood sugar
    STOP STARVING YOURSELF LADIES.. A state of flow- so happy hormones, happy weight, high energy comes from nourishment not starvation. Our body works like a beautiful orchestra, if one of those areas is out of tune it will through the whole system out. So forget weight loss, pain free periods, or energy to burn.

3 steps to take control right now

Include lean protein with each meal

You can include specific protein foods for each of your 4 phases to get the additional benefits of supporting your hormones.(Download my free worksheet to get you started) This helps to increase the hormone glucagon the fat immobilising hormone and give insulin a break(fat storing hormone). It also keeps your energy and concentration levels balanced. If your blood sugar is out of whack it eventually will lead to issues with your adrenals( stress response) and the domino effect continues.
Leading to weight gain, increased belly fat, low moods & low libido= Not a state of flow(No magic).

Do not consume any coffee before breakfast

Caffeine causes a stress response in the body and even worse on an empty stomach-its a stimulant, as is sugar. So when our body is stressed it reacts by releasing stress hormones. Now this is fine now and again. But if we are hammering our body from every direction with all forms of stress- hiit classes, environmental stress, over drinking, excess caffeine and sugar. This eventually takes its toll. Early adrenal fatigue signs include weight gain, depression, anxiety, and ongoing tiredness, only a few of the tell tale signs.

Eat a rainbow

What does your plate look like? Beige looking ?, or full of beautiful colours that scream eat me you? Aim to fill half of your plate with vegetables all colours of the rainbow. Especially foods from the brassica family. Kale, broccoli, Brussel sprouts, cabbage. You may not know this but our fat cells cling to toxins. And our body will cling to fat cells. Not very helpful to our increasing waist line, eh. So if your pounding the pavements, but not paying attention to your plate and not getting the results you feel you should be getting then its time to set a new course of direction, right?! By eating these foods you are supplying your liver with the nutrients it needs to detoxify, old hormones, last nights wine, basically everything we ingest. By supporting our poor workhorse of the body-the liver we are helping to prevent a backlog of toxins adding to our list of goal breakers.

What next?

I have armed you with 3 small actions to get you results, now. Remember being consistent will reap the benefits. If you would like more support on your weight loss, hormone balancing journey then get in touch today, no more holding you back from the life you should be living. Take massive action today and put yourself to the front of the self care line.

If you would like to take the next step why not jump on my 30 day hormone balancing weight loss programme. Email Michelle@newbodyandsoul.com for your free 30 minute discovery call.

Take care xx

Michelle

Author Morena Fiore Categories Cycle Syncing, Mindset Posted on

Discover the magic in lunar and cycle syncing

Ready, steady, focus….It’s that time again, full moon manifestation magic. It’s no coincidence that the length of our menstrual cycles is synced up with the waxing and waning of the moon, occurring around every 28 days. If lighting sage, and writing intentions for the month fills you with dread and scenes of long haired hippy’s dancing around a fire casting spells I promise you its not, unless of course that’s what you want. 😊

Manifest your dreams

If you are a straight shooter and quite strategic in personality a good place to start would be thinking of mother moon as your life or business coach. Setting goals on the new moon that would make a huge difference to your life. Then halfway through the month during the full moon (ovulatory phase-if in sync) check back in. Are you on target? If not, ask why? Can you change anything for the next part of the month to get you back on track!  This could be around weight, energy, fertility even relationships. It could be life changing if you allow it to be.

If you are synced up with the moon’s cycle, you will menstruate around the new moon and ovulate around the full moon. If we look back historically women were more in tune with their bodies and the moon. Why? It was a time before electricity, phones, food pumped full of hormones, all of which have an impact on our hormones. The moon was a guide to times of the day, month and year and it became a natural force of nature to be in sync as a woman. They were surrounded by the magic of the moon, sleeping under her every night so it was natural I guess it would happen.

The phases of the moon.

The new moon is traditionally associated with menstruation (day 1-7 cycle syncing) and if you find you get your period with the new moon this is known as a White Moon Cycle. Now the full moon is traditionally associated with ovulation (day 12-17 cycle syncing). That is not to say there is anything wrong if you’re not in sync with the moon. Everyone has their own unique pattern which is why it is a great tool to track and discover yours. Some women do get their period on the full moon and this is called a Red Moon Cycle.

The White Moon Cycle is the kind that is more commonly experienced. Historically this is down to the impact of light on Mother Earth and our bodies. Remember we are made up of about 60-70 % water. It has been written about for years the influence the moon has on tides and its movements. It would only make sense the influence she has on our actions, thoughts, and moods also.  

The full moon is the Earth’s most fertile time with the influence of bright moonlight, which is where traditionally the association with the ovulation phase lies. It is also our most fertile time of our cycle. It’s important to remember that your body may not already be in harmony with the moon, and there is nothing wrong with that. But there are practices you can introduce that can help regulate your cycle. Why not get started by downloading my free lunar and menstrual tracker and worksheet to get you started!

Start aligning your female energy with the cycle of the moon.

Try to tap into the energy of the moon if your goal is to sync up your cycle and regulate. Ive been working on this over the last few months so I am proof that it does work if you decide to focus on some changes.

  1. Tapping into mother earth with walks under the moon and surrounded by nature. it can be a challenge when you live in a city but have start by having the intention in your head when you are out for your walk in the park or any green space.
  2. I have an amazing moon picture facing my bed- a full moon in a dark dreamy sky over an island off my native Ireland. At the time of buying this beautiful print I had not thought much about the moon or the magic that  within her. I was drawn to the picture because I was missing home but I guess I know now she was making her way into my life in small ways even then. It could be little moon lights, or lunar books but placing reminders all around you will create the energy you need.
  3. Work with the phases of the moon to work towards your goals. I set goals around my eating, fitness, family, and work life during the new moon and use the full moon to re-cap and check in with those goals. What I have achieved and what is stopping me achieving them if not. Don’t let another month pass you by that you feel fed up and overwhelmed by everything in your life.

Interested in learning more?

I really hope that I have at least sparked your interest in cycle and menstrual tracking. Tapping into the magic of balanced hormones can bring magic to where you need it. Do not forget to sign up to my monthly newsletter for more tips and ideas around cycle syncing. Happy full moon peeps xx

Beautiful Chart of moon and worksheet for tracking your cycle from newbodyandsoul.com
Author Morena Fiore Categories Cycle Syncing, Mindset, Nutrition, Recipes Posted on

What exactly is cycle syncing?

You might be thinking ” there is no way I possibly could fit this sort of programme into my already busy schedule”. And there’s no way I can align my work with my cycle, you moon loving hippie.”

Do I need to allocate extra time for this programme?

Well this moon loving not so much hippie, is here to tell you that YES YOU CAN. I do my absolute best in my programme to ensure no extra time goes into cycle syncing. Just an absolute desire to live your best life, its just too precious to waste. Right!? You might also be thinking that this programme cannot fit into your normal work or family schedule. You might not have control over when certain meetings are scheduled, and when you have to give that big presentation. But paying attention to your cycle might help you focus your energy in the right places, and might also give you some insight when things don’t go well. It can shine a spot light on those areas needing more attention. Fertility, skin concerns, low libido, excess weight, and low mood to mention just a few issues as a result of unbalanced hormones.

What else can cycle syncing help with?

Its not just about your energy, mood or libido cycle and moon syncing can help with. It helps you to manage everything you love and maybe not love so much. It’s about thinking of the months jobs that need to be completed and fit them into the right phase of your cycle. Harnessing the power of your hormones to create abundance, guilt free living, and self love. Allowing your body to heal and repair. Discarding anything that is not of value to you and your goals.

There might be specific days each month where your body is really lethargic and you can find yourself feeling really depressed and unhappy with how you look. This can result in really negative feelings about ourselves. It may prompt us to do something like sign up to a programme we have no interest in. But did From an unhappy space because we were not aware of our individual menstrual pattern . Once you start tracking and realise that these days are happening at the exact same time every month, you can learn to anticipate and plan for them.

Would you like to give it a try? You have nothing to lose but everything to gain. If you’ve decided to give Cycle Syncing a try please check out my free Menstrual/ moon tracker and worksheet below.

Be sure to add Michelle@newbodyandsoul.com to your address book so you don’t miss out on my monthly tips and tricks on cycle syncing.

Happy syncing peeps x

chia seeds recipe with edible flowers
Author Morena Fiore Categories Cycle Syncing, Recipes Posted on

Cacao, sesame, & chia seed energy balls.

Perfect for a seed cycling snack during the ovulatory and luteal phases of your cycle . This yummy nutrient rich energy balls are so quick, easy, and delicious. With so many flavours to play around with they are a hit for satisfying cravings. Cycle syncing through food can help with all hormonal related issues, such as Irregular and painful periods, infertility, low energy, mood, libido. Discover your superpowers through eating the right foods throughout the month of your cycle.

 

 

Ingredients 150 grams walnuts 180 grams dates pitted(soak for 5 minutes and keep the water) 1 table spoon of organic extra virgin coconut oil 2 tablespoons of Oats 1 table spoon of raw cocoa powder mixed sesame and chia seeds to coat outside of balls

Soak the dates for 5 minutes. Meantime in a food processor blend the walnuts until finely ground. After 5 minutes add the dates and blend. Add the coconut oil, and oats and blend again. You may need to add some of the date water to break up the mixture a little. Scoop out with an ice cream scoop if you have. gently form into little balls and roll through the plate of chia, and sesame seeds. When evenly covered place in fridge for about 30 minutes to set. They can be stored for about a week in an airtight container. Enjoy peeps x

 

 

 

 

 

 

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