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

 

A Happy Hormones sign with a bowl of cereal in front
Author Morena Fiore Categories anxiety, balancing hormones, belly fat, fat burning, Health, Mindset, Nutrition, Uncategorized, weight loss, womens health Posted on

The 3 worst foods you can eat for imbalanced Hormones

Do you know what the 3 worst foods you can eat for imbalanced hormones?

 

You might be thinking why should I care about my hormones Michelle.  I just wanna feel happy, have clothes that fit and stop the bloating.  It’s not too much to ask is it? Absolutely not and you deserve all those things and more. Firstly, as a women you should absolutely understand your hormones and the role they play in helping you feel energised, confident, healthy and happy.  Moreover, did you know hormones help control every physiological process in your body.  Starting with  a strong healthy metabolism, your menstrual cycle to reproductive health, your immune response, and mental health. So if we think about it our Hormone balance is vital to feeling confident, happy and being healthy. To start with I am going to be sharing the 3 worst foods you can eat for imbalanced Hormones

 

What you eat  can help and hinder hormone balance.

It really isn’t that complicated, but it takes dedication and a little time to plan ahead at first. But once you get the hang of it you will never go back. Because you will feel like the women you deserve to feel like, you, but a better happier version of you.  Starting with eating a well-balanced diet, not restrictive nutrient deprived diets. And also by consciously looking at  reducing stress- all kinds of stress is key to happy healthy hormones. I am not talking extreme restrictive diets that lets be honest just don’t work for busy working mums.  I wanted to share my top three foods to avoid if you are struggling with hormonal weight gain, anxiety and overwhelm,  You may be surprised by what makes the list. Let’s look at 3 of the naughty offenders that you can eat for imbalanced Hormones:

1.Sugar

Sugar is an obvious first ladies. It can wreck your health and hormone balance. It raises insulin, which puts stress on the pancreas.  I would like you to think of insulin as the housekeeper of your body. If you were a fan of father Ted, I am Irish,  then think about Mrs doyle the housekeeper. She is  running around all day mopping up the sugar in your bloodstream and moving it into the cells to be used as energy. The majority of times our muscles are full so off it goes to the liver as stored energy. Unfortunately if there is still sugar left  it’s off to our fat stores which for most women is around the midsection or hips and thighs.

2. Gluten

Gluten is a big problem, Ladies. Because it is known as a hormone disruptor, driving  inflammation up in our body. inflammation means one thing, stress!! Therefore it will react the same way to gluten or stress from your boss roaring at you. So the idea behind balancing our hormones is to reduce the stress load on the body. This helps to bring inflammation down which can be contributing to bloating, weight gain, anxiety, messed up periods. Gluten is also known to increase intestinal permeability (leaky gut), inhibit thyroid function, stress the adrenal glands, and also affects immunity. So you can start to see a picture emerging here right?

3.Mass-Produced/Factory Farmed Animal protein

Sadly Ladies we no longer live in a generation like our grandparents. In short the quality of our food has quickly gone down hill and unfortunately animals raised in factory farms are a lot of times unfit for human consumption.  If we look at some of the issue to start with there are a host of problems. Ranging from improper sanitation to use of antibiotics (an attempt to prevent overcrowded animals from getting too sick to be harvested).  Even  hormones are thrown in the mix (designed to make animals bigger for more meat yield or to produce more milk for the dairy industry). Making better decisions around the quality of your meat is a great way to start. Meat is an important source of quality complete protein.  Of course it’s role is crucial in Hormonal Health.

Conclusion

Look my lovely the world of health and Hormones is a lonely and confusing time. But it does not have to be. Strive for  progress not perfection. Always ask for help its a sign of strength not weakness. Begin with one area such as one of the three worst foods above for your hormonal health. This is a change for life not just a quick fix and I would love to support you on this journey.

Connect with me on instagram  as Id love to connect and  I share some great tips  on how to make better choices on your budget for your particular goals.

If you would like a little more help be sure to book a free call and lets have a chat. Hundreds of women have gone on to achieving happier more confident lives by making that first step. To hear more about some real women’s stories  and their amazing results pop here and meet some fab ladies just like you who got meaningful results that mattered to them.

Hugs & Moon magic

Michelle x

A post with signs of imbalanced hormones written
Author Morena Fiore Categories balancing hormones, belly fat, fat burning, Mindset, weight loss, womens health Posted on

What is the dirty dozen & clean fifteen food list?

What is the dirty dozen & clean fifteen food list?

Each spring, the EWG publicly publishes a list of the top 12 fruit and vegetables that they say contain elevated levels of pesticides and that may be concerning to people. It explains what is the dirty dozen & clean fifteen list. Details on amounts and percentages you can check out the website directly on 

https://www.ewg.org/foodnews

Why should I care what the dirty dozen & clean fifteen is if I am a menstruating women?

This is not meant to be a scare mongering blog. It is one to highlight the point of understanding where food comes from and the choices you make can affect your health and wellbeing. Most women I work with are between the ages of 32-45. It is a time where hormones are running the show ladies, especially around managing stress, more balanced moods, less angry mommy, weight that’s creeping on and not budging. We are going through one of the biggest shifts apart from puberty. And what we put into our body influences them either negatively or positively so its worth paying attention.

What are the signs of imbalanced hormones in a women?

What are the signs of imbalanced hormones? Great questions and something all women should be educated on from an early age. Would you agree?

Symptoms  vary from person to person which is why it’s important not to self-disguise. Examples of the ladies I have worked with include

  • Difficulty shifting weight and over exercising.
  • Some experience Period problems such as painful, irregular, heavy, clotty which by the way may be common but are not normal.
  • Are you Waking up with Foggy brain, low moods, low energy?.
  • Libido has gone walkies back to the year 2000 where parties still exist.
  • Problems getting pregnant or staying pregnant which was how I got into Women’s hormonal health having experienced 4 miscarriages over a no of years trying to get pregnant.

 

What sort of things negatively impact a woman’s hormones?

Hormones are heavily influenced by endocrine disruptors such as pesticides and chemicals in food and skin products. Other hormone disruptors include stress, over exercising, inflammation, mis managed blood sugar levels and impaired gut function. Which is why on my Nourish- Move -Thrive programmes we focus on managing all of these week by week in order to create long term habits that change lives(My clients words not mine in case you think I am tooting my own horn).

Do I have to buy everything organic to help balance hormones?

Listen I am a big believer in Imperfect action. Why? Because it gets the ball rolling, right! My mission is to encourage women to understand their bodies better to make their own individual choices. I have a little girl and I want her to understand how food and her body is connected. I want her, as I want you, to make choices because you understand the connection. Not because you read in a magazine it was something you should do by a celebrity. Of course, there will be armies of different opinions on these lists but we can’t dispute that food is heavily sprayed now. Another point worth mentioning is our soil is not an nutrient rich as it perhaps once was. The link below is a great overview if you wanted to know more on the effect of soil on human health.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5800787/

How to shop organic on a budget

Look at the list. Do you identify any foods that you eat a lot of? Then I would recommend you swap that particular food  to organic if it’s something you consume on a daily basis. Make your budget work by choosing organic for the foods on the list that you eat a lot of.

  • If you are on a budget, or just a savvy women or mum who wants to be smart with choices around   food and their health. Sounds like most of the amazing  women I work with 😊  Swap out some of the culprits for a food on the clean list (I will be adding a post on this next week with some recipes including clean 15 foods) that is similar in nutrients. For example, swapping out Potatoes for sweet Potatoes which on the clean list.

So I know you are waiting for me to tell you exactly what is the dirty dozen and clean fifteen food list. So here it is..

The 2021 dirty dozen list (sourced from the EWG site)

  1. Strawberries
  2. Spinach
  3. Kale
  4. Nectarines
  5. Apples
  6. Grapes
  7. Peaches
  8. Cherries
  9. Pears
  10. Tomatoes
  11. Celery
  12. Potatoes

The 2021 clean fifteen list (sourced from the EWG site)

  1. Avocado
  2. Asparagus
  3. Broccoli
  4. Cabbage
  5. Cauliflower
  6. Cantaloupe
  7. Eggplant
  8. Honeydew melon
  9. Kiwi
  10. Mushrooms
  11. Onions
  12. Sweetcorn
  13. Pineapple
  14. Papaya
  15. Frozen Peas

It’s so overwhelming where do I start with balancing hormones?

The world of Nutrition is a busy and noisy space where information is constantly changing and being updated. Would you would like some information and support on overcoming any of your symptoms which are causing you un-necessary stress and anxiety ?

Step 1 Book in a free 30 minute no obligation chat where I can listen and advise you on the best possible place for you to start.  Allowing some time for small consistent habits to develop is why I have helped hundreds of women such as yourself live a more balanced, less anxiety filled life. I hope you have got value from this blog What is the dirty dozen and clean fifteen food list and do sign up to the monthly newsletter on tips and recipes to help incorporate more of these foods.

Do not suffer in silence anymore.

Book your free 30 minute discovery call via the link below.

Yes please mIchelle I need some help https://Nourishmovethrive.as.me/

food is medicine amd how it impacts stress, our hormones and weight
Author Morena Fiore Categories balancing hormones, belly fat, Cycle Syncing, fat burning, Fitness, Mindset, womens health Posted on

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

Women feeling powerful on learning about exercising for each phase of her menstrual cycle
Author Morena Fiore Categories balancing hormones, belly fat, Cycle Syncing, fat burning, Fitness, Mindset, Uncategorized Posted on

Exercising for each phase of your menstrual cycle.

Why would you benefit from exercising for each phase of your menstrual cycle? Have you noticed how one day your sprinting through the park with endless energy? The next you have to drag yourself out for even a short stroll with the dog.

That is our hormones are work. It really is like a monthly dance. Each week playing a different tune. A slow waltz, a sexy tango, or an Irish jig. But what if you had the monthly dance schedule ahead of time ?  You could be well prepped for each dance filled with confidence that you knew the steps to each one with the perfect outfit to match?

In other words, by tracking our cycle and understanding each phase (Download my free planner and tracker to get started on discovering yours) you can be prepared for what each week brings.

Once you have discovered your pattern you can work on those weight loss goals, strength building exercises that bring the full benefit of working with your hormones and achieve your goals. Exercising for each phase of your menstrual cycle really is power to women, and we need to be taking full advantage of this knowledge.

What others are saying about exercising for each phase of your menstrual cycle

“Now, researchers at the University of North Carolina have shown that one stage of the menstrual cycle heightens fat burning, while another increases carbohydrate metabolism.” (quote from of peak performance article ) 

The menstrual phase

Your hormones are at their lowest. This is time for low impact activity. Taking the stress from your adrenals. Yoga, walks in nature, more flow based tai chi, Pilates movement, resistance bands, stair climbing, bodyweight strength moves.  High impact workouts during this phase are draining on the body and taxing on the adrenals. Remember if the adrenals feel under the pump, an influx of stress hormones are bound to be close. And as we know high cortisol Levels have been linked to an increase in belly fat. 

The follicular phase

You will start to notice an increase in energy once your period ends and your heading into the follicular phase. An increase in Oestrogen is what leads to the rise in energy so it’s the perfect time for more high endurance strength activity. As I have said use your body as a guide. She will tell you if you are listening for the power of exercise for each phase of your menstrual cycle. Oestrogen strengthens the effect of insulin carb storing hormone) meaning carbs are better tolerated and muscle is more easily built at this stage.

This is the time for Hiit work and more endurance yoga work. The pre-ovulatory spike of testosterone also makes it an excellent time for building muscle. Get the weight out ladies. And no you won’t end up like arnie but you will get the toned lean body most of us strive for. This is the power held in exercising for each phase of your menstrual cycle.

The ovulatory phase

After we ovulate, we get another little spike in oestrogen, and progesterone is on the rise.  This leads again to an energy and confidence spike. This is a fantastic time to try some team sports and activities. Bootcamps, boxing are two I enjoy and are a good mix of cardio and strength work. It is also the best time for trying new things, as we are more than likely to stick to it if our experience is good. Again this is a time Carbohydrates are better tolerated according to recent studies. It is a time that these 2 hormones help to burn fat as fuel. So think heart raising moves. Hiking, spinning, sprint work, hill runs.

The luteal phase

Hormones can take a sharp dip here especially towards then end of the luteal phase. This can lead to low energy, mood changes, cravings and any other Pmt symptoms you experience. Progesterone in the luteal phase also decreases the body’s sensitivity to insulin and carbohydrate metabolism. Including lean protein, goods fats, and starchy vegetables such as pumpkin, and squash to keep cravings at bay.

It may also be best sticking to lower intensity training during this time especially towards the end just before your period starts. Light cardio or bodyweight session, especially if you are particularly susceptible to fatigue and depression during PMS. Empowerment is about working with your body, not against it. If your energy is there then go for it. But as the luteal phase comes to an end you will feel the drop in energy so listen out for the clues.

Vary your workouts & tap into the power of exercising for each phase of your menstrual cycle.

It is important to be smart with this information. It is a guide, as am I. It’s also important to listen to your own body and her breadcrumbs. Yes, it’s helpful to know which half of your cycle may produce better results from different exercises but be mindful of limitations and ask for advice when needed.

This means not pushing yourself further than your body wants. And aiming to be injury free.

Both cardio and strength work have amazing health benefits. So be sure to get a mix of both through the month to get the results you desire.  This is how I work with my Personal training and Nutrition clients in my Nourish-Move -thrive 90 day programme. Please do not waste time on the “Throw the spaghetti against the wall approach”. Have a plan peeps and get the results you deserve. I hope I have given you some direction to get started and if you would like more hands on help and support please check out my 1-1 and group fitness packages at .

Ready to invest in yourself this lockdown.

Join me over on Instagram where I share lots of tips around food, mindset and exercise to help you bring balance to wherever it is needed most.Then let’s set some positive intentions for this month and make a positive from this whole situation. I look forward to seeing you. Http://www.Instagram.com/newbodyandsoulmom

Have a great week my lovelies x

Michelle

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