cycle syncing meal of beef and cauliflower dish

What are the benefits of eating cyclically?

What are the benefits of eating cyclically?

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

How do I eat to balance hormones for weight loss?

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

The result of balanced hormones

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

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

Which phase would benefit most from this recipe?

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

Magnificent creatures

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

Roast Lamb with rose harissa chickpeas & spiced pomegranate cauliflower.

Ingredients

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

Method

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

Looking for a bit of science behind the menstrual cycle?

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

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

xx Michelle

a bowl of mung bean prawn curry

Lose pounds and support your liver through food.

Mung bean, spinach and prawn coconut curry.

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

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

Benefits of yummy Mung beans

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

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

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

Recipe ingredients

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

Directions

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

Other articles of interest

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

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

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

Http://www.instagram.com/newbodyandsoulmom

Michelle xx

A white bowl of soup with roasted pumpkin seeds on top

Using food in your armour of health & happy hormones.

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

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

Magic spell?

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

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

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

Endless health benefits

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

Ingredients

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

Method

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

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

http://www.newbodyandsoul.com

Michelle xx

a picture of a white and bluebowl of kale and chicken chilli

How much protein do I need to eat for weight loss & hormone balancing?.

The role of protein in weight loss & hormonal balancing. How much protein do I need to eat for weight loss & hormonal balancing.

I describe protein as the building blocks of our body. It plays a part in so many different essential functions in the body. Including building lean muscle tissue, making hormones, enzymes, healing and repairing your body and cell development. And of course the purpose of the blog is weight loss & hormone balancing. Pretty important stuff right? By not giving our body the correct amounts it’s easy to see how we can suffer as a result! And our body, your bestest friend is pretty good at giving you little clues or breadcrumbs if she is not happy. So the question is how much protein do I need to eat for weight loss & hormonal balance.

Meat V veggie protein

So let’s break down the nutrition jargon. When we eat protein we break it down to usable pieces called amino acids(Think carbohydrates are broken down into a useable form, glucose-sugar) There are 20 amino acids, 9 essential and the 11 the body can make the other 11. Animal sources contain all of the 20 amino acids and are commonly known as complete proteins. Plant proteins are known as incomplete, which means that they are missing at least one of the essential amino acids. They still absolutely have value and don’t forget all the other amazing health benefits. Fibre, antioxidants, abundant amounts of vitamins and minerals. I personally aim to eat 50% vegetarian a week and love the challenge of getting a wide array of veggie sources. Thinking outside the box with cooking and recipes is also fun and I love to pass this knowledge onto my clients and friends.

Sources of veggie protein

Some examples of plant-based foods rich in protein.

  • Nuts & seeds.
  • Bean & Pulses.
  • Some fruits like avocado
  • Peas & seeded veggies.
  • Hemp.
  • Soy and tempeh.
  • Quinoa, whole wheat, oats, amaranth & buckwheat.

Sources of animal protein

  • Red Meat
  • Poultry
  • Eggs
  • Dairy
  • Fish & shellfish

Protein -its Thermic value & why its pretty cool!

When you eat , some of the calories from that particular food are used for the purpose of digestion and metabolism of that food.

This is often referred to as called the thermic effect of food (TEF).

We are not entirely sure of exact amounts as expert opinions vary. But what they can seem to agree on is that protein has a higher thermic effect around 30 % compared to  carbohydrates 10 %(estimate) and fat 3%(estimate)

What does that mean for me Michelle? Breaking it down it simply means, if we look at protein rich meals such as my Turkey , bean and kale chilli? And look back to the numbers above -Thermic effect of 30% for protein, would that 100 calories of protein only end up as 70 usable calories, and the other 30 will be used for digestion & metabolism of the protein..

How much protein a day should I be eating for hormone balancing & weight loss?

How much protein should I be eating for weight loss & hormonal balancing. There is no simple answer I am afraid. It comes down to you as as an individual. When I am assessing a client’s food diary there is a number of questions I take into account. All of these questions will make a huge difference to the amount of protein they may need to achieve their goals of weight loss and balancing hormones.

  • Their age.
  • Their exercise activity level.
  • How are their stress levels.
  • How well is their sleep.
  • Weight.
  • Recovering from any illness or surgery.
  • Pregnant, postpartum & breastfeeding or trying for a baby.
  • Breadcrumbs such as skin, hair and nails health. How are their periods? Tiredness, indigestion or any gut issues. Cravings and intolerances.

Government guidelines

I have included a link from the British nutrition society which gives their recommendations on protein intake. But take into consideration all of the questions above. I myself aim for about 1.2-1.5 grams per kg of bodyweight for my weight loss goals, exercise goals and role in balancing my hormones. .

https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/protein.html?start=2

What’s the bottom line when it comes to adding protein for weight loss & balancing hormones.

I believe protein, carbohydrates and fats all have an essential role in the body. So please do not start cutting out carbohydrates and fats just because we have heard all the wonderful jobs that protein does. . rather look at your plating up and allow it to represent your goals. Each food group deserves its spot on your plate. So let’s start being more mindful and aware of our plate. Let it be a representation of our future self and all our wonderful health goals. Here is one of my super easy and tasty protein and fibre rich meals. I can t wait to share more in my new Ebook which will be available in spring. x Michelle

Turkey, bean & kale chilli

  • 400 grams of lean turkey breast mince
  • Tin of kidney beans
  • 1 packet of kale
  • 1 big onion
  • 8 cloves of garlic
  • teaspoon of paprika, turmeric, cumin.
  • 1 carton of passata
  • Cup of veggie stock
  1. Chop roughly the onion & garlic
  2. Saute the onions and garlic in a teaspoon of coconut oil.
  3. Add the spices for 30 secs.
  4. Add the turkey mince and brown.
  5. Once browned add the stock and passata.
  6. Gently simmer for about 20 mins.
  7. Add the kale and simmer for another 5 mins.
  8. Add the kidney beans in at the end and serve.
food is medicine amd how it impacts stress, our hormones and weight

How stress impacts your hormones, mood & weight.

Hands up if your stress hormones are running the show right now!? Would you benefit from understanding how stress impacts your hormones, mood & weight.

As women, some of us mums, multi- tasking, juggling work, kids, school applications, Christmas, will there even be a bloody Christmas!?, family & relationship dramas. Some of you may even be dealing with the pain of loss in these uncertain circumstances. So it can feel like we are being slapped in the face from every direction with some form of stress.  As a result it can seem like life is literally being sucked out of us, would you agree? Or is that just my experience 😊 So again, I ask “Are your hormones running the show right now?” Let’s talk about, how stress impacts your hormones, mood and weight.

As a result the impact stress has on us as women is truly mind blowing! But on the flip side, it is an area we can achieve some serious results. If we choose to take back the control and make that investment in ourselves. For instance let us choose not to let stress run the show. The show being our lives.

How Stress impacts your hormones, mood & weight.

For a lot of women, I work with it, guilt can be one of those top stressors.

  • The guilt that your self-care should even be a priority ( I call this my mom guilt).
  • The guilt of spending money on your Health & wellness in a time of uncertainty for many.
  • The guilt of spending precious time on your life goals.

I know from experience if you do not make your Physical & Mental health a priority eventually you will be forced to… Your wellness should be a priority, not a novelty and I will give you one reason why!

Because if you fall apart everything and everyone who relies on you will also suffer, including you!!.

As women, some of us mums, we tend to be placed at the end of the self care list. But what if we decided to change the conversation in our head? It can be a real game changer. It could be that simple step to living a stress reduced/managed (you can see I don’t say stress -free!) life.

How? Tell me Michelle how do I get to a space of feeling happy and confidence in myself? Learn the tools to avoid letting stress impact your hormones, mood and weight.

  1. Firstly, Lets try Focusing on what we can change and not giving space in our precious life for what we have no control over! I always suggest no more then 2- 3 clear actions goals at a time. This is how I work with my clients allowing them to be consistent, taking the overwhelm out of the equation and see the changes these smaller mini goals have on the bigger picture.  end result being not less stress run the show. For instance I have a beautiful client whose long term goal is to manage her horrific Pmt (she has really low moods and salt cravings at least 2 weeks of the month) Salt can be an indicator of adrenal fatigue caused by stress. And also she has gained a lot of weight around the middle and not so much the rest of her body. Also an indicator of high cortisol as a result of blood sugar issues and stress. Both of which impact each other. We have broken these down into 3 mini goals a month.

How we broke one big goal into 3 manageable mini goals.

  • Stress management techniques which we do weekly to identify stressors and how best to manage them. Identifying stressors and barriers plays a big role in achieving goals and should never be skipped. I also do this as part of my group programmes as part of a workshop and have had great client results.
  • Portion sizes to ensure she has the right proportion of carbs, protein and good fats so we can manage blood sugar, which will reduce cravings and belly fat through balancing insulin and cortisol production.
  • In her case we reduced the amount of cardio during the second half of her cycle which was adding to her weight gain( excessive exercise can cause more cortisol adding to weight gain in some cases)and swapped for more strength work and yoga.

  • Second, Think about Nourishment not deprivation.  Food is medicine, I will repeat this again FOOD IS MEDICINE. eating cyclically, using the power of nutrition to support the 4 phases of your cycle. Hormones need different nutrients during each phase. Try adding some simple easy to find foods into your diet can have massive direct impacts with your mood, weight and energy. I have seen first- hand these small changes make to women, their confidence, and relationships. It is a beautiful process, and I am so honored to a part of that.
  • Third, Embrace Progress not perfection. If we try to make small consistent changes to achieve the big life changing results. This is what I teach my 1-1 and group clients on my Nourish-Move-Thrive Programme. Balancing hormones to lose weight, achieve more stable moods, body confidence and get rid of any pesky Pmt symptoms holding you back from living your best life.

Do you want to learn more about cycle syncing nutrition for weight loss and balancing hormones ? click here https://bit.ly/3pPyeHu

Some of the conditions increased stress can manifest itself as

  • Bloating, increasing the waist up a dress size.
  • Gut issues (especially Ibs, colitis, any inflammatory conditions).
  • Increased belly fat (especially if exercising your tushy off but you’re not getting the desired results.
  • Excess tiredness even though you may be sleeping well. Or maybe you are not sleeping well and waking up a lot during the night due to anxious, racing thoughts and worries!
  • Low libido which may be having an impact on your confidence and relationship.
  • Headaches and migraines which I have seen on the increase and I have just helped a client this week with and have had great results.

It is so important to remember and be mindful that we are all wonderfully unique. Stress manifests very differently from one person to the next. To summarise everything I have said would be Planning ahead with some clear action though Nutrition, movement, and mindset it is possible to live a life perhaps not stress free, but more balanced, full of body confidence, free from the chains of unbalanced hormones and excess weight holding you back.

My top 5 foods during periods of extreme stress

  • Wholegrains such as Spelt, buckwheat, Oats, amaranth. Packed full of B vitamins essential during times of healing and crisis.
  • Green leafy veggies which are an abundant source of fibre but also magnesium. B vitamins and magnesium both  play a big role in releasing  energy from food. Magnesium is known as natures tranquilizer. It is a great supplement to take before bed. Try 300-500mg of magnesium glycinate an hour before bed for a good night of ZZZzzzzzz’s.
  • Beans and pulses are a great vegetarian source of protein and fibre. Protein plays a big role  in hormone production and weight loss, the fibre also aids digestion and facilitates weight loss.

Are you ready to invest in yourself and be the best version of you?

Are you ready to invest in yourself?  

A helping hand I would like to offer everyone is a free 20-minute online consultation to anyone looking for some guidance on where to start on your wellness journey. As a result I hope you have started to understand the connection on how stress impacts your hormones, mood and weight. Always remember my lovely do not suffer in silence.  To book follow the link and pick an available slot.

https://nourishmovethrive.as.me/

Michelle xx

Http://www.newbodyandsoul.com/contact