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 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.

Author Morena Fiore Categories balancing hormones, Cycle Syncing, Nutrition, womens health Posted on

How to Use Seed Cycling in your Armour of Happy Hormones

Balanced happy hormones really are a Mums best friend. They help us to raise happy humans, calmer moods to deal with erupting tantrums as in the case in my house, sleep, fertility, mental, physical, and emotional energy, libido, clearer skin, stronger hair and our happy weight place. Pretty long list right!? Learning how to use seed cycling in your armour of happy hormones is a must for any struggling mums.

Hormones can be pretty tricky, and easily can get their noses out of joint (A bit like my 15 year old self). If we are not doing a few things to support them, giving them no excuses not to play fair and be in perfect balance. But hail above, when things go wrong, and they sometimes do we can be prepared.  Turning to food which can be our medicine if allowed to be mother nature and mother moon are always my first ports to call to.

 

The role of seed cycling and hormones

Seed cycling was actually how I got started in my Menstrual cycle syncing journey many moons ago when I was experiencing my miscarriages from 2009-2014. How seed cycling works is the consumption of ground, if possible, seeds in your diet during different phases your female cycle. All these seeds have amazing health benefits (of course some may have a particular intolerance to seeds as some people have with different foods so pay attention to this). Different seeds have different nutritional properties and play a role in supporting healthy levels of specific hormones at the certain times of your cycle. What I love is how seed cycling can be used in our armour of happy hormones and can benefit Women of all ages in their hormonal health.

 

Which seeds do I take and in which phase of my cycle?

As I teach in my week 4-week self-study Align & Thrive course we have 4 phases to our cycle.

  1. The Menstrual phase.
  2. The Follicular phase.
  3. The ovulatory phase.
  4. The luteal phase.

Seed cycling focus on boosting oestrogen levels during the first 2 phases, and boosting progesterone levels and oestrogen metabolization during the next 2 phases.

  • During the first 2 phases, I recommend eating 1 tablespoon of both ground flaxseeds and pumpkin seeds which are rich in phytoestrogens, a natural source form of oestrogen. I mention ground as its easier on the digestive system to extract the nutrients and kinder on digestion.
  • During the next 2 phases I recommend eating 1 table spoon of both sesame and sunflower( The power of the 2 S’s)  containing zinc (sesame)and Vit E (sunflower) both needed for the production of progesterone  which we cannot get alone from food.

 

Why are we experiencing unbalanced hormones?

My opinion on this and I know also shared by others is that we are living in a very different world then perhaps our grandparents, maybe even our parents were. In some cases, this is a positive. Except in the case of our hormonal health as women today.  In an ideal world as women, we would have an ideal ratio of oestrogen & progesterone which ebbs and flows through the month. However, our role as women and mums has changed through the years. We are constantly juggling stressors, including environmental toxins, food toxicity  digestive issues, a rise in food intolerances, and of course the crutch a lot of us have relied on to get through over the 2 years is more  alcohol and coffee consumption. All of which can send us into hormonal chaos.

That is why my word of the year is progress not perfection. If we can focus on some small changes through food, movement and mindset we can steer our hormones towards a space that is kinder to you, especially if you’re heading into or already in your 40’s. Seed cycling is a simple way to get started on nourishing your body.

 

Is seed cycling for me?

If you are experiencing sign of low oestrogen or oestrogen dominance which could also mean low progesterone, then my answer is yes. How we support each phase of our cycle with food including seed cycling could have a balancing effect on the above. Of course, this is not some magic spell, there are several other factors we need to address. But this is a great way to start introducing you to how to balance and support your hormones through food and mother nature.

 

Ways to work with me

  1. Book a free no obligation hormone clarity call
  2. Buy my 4-week self-paced Align & Thrive cycle syncing course.
  3. Join my 3 month Nourish Move & Thrive group Programme.

Don’t forget to join my FREE Facebook members group

 

Disclaimer-All the information here is not medical advice. Please be advised if you have any particular disease or are being treated to always get advice from your practitioner.  

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