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, 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.  

cycle syncing meal of beef and cauliflower dish
Author Morena Fiore Categories balancing hormones, belly fat, Cycle Syncing, fat burning, Nutrition Posted on

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
Author Morena Fiore Categories balancing hormones, belly fat, Cycle Syncing, fat burning, Nutrition, Postnatal, Recipes, weight loss Posted on

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

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