A white bowl of soup with roasted pumpkin seeds on top
Author Morena Fiore Categories balancing hormones, belly fat, Cycle Syncing, fat burning, Nutrition, Recipes, Uncategorized, weight loss Posted on

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
Author Morena Fiore Categories balancing hormones, belly fat, Cycle Syncing, Nutrition, Recipes Posted on

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

What exactly is cycle syncing?

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

Do I need to allocate extra time for this programme?

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

What else can cycle syncing help with?

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

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

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

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

Happy syncing peeps x

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

Cacao, sesame, & chia seed energy balls.

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

 

 

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

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

 

 

 

 

 

 

Author Morena Fiore Categories Cycle Syncing, Recipes Posted on

Sticky teriyaki, ginger & garlic Aubergine with pak choi

This was such a Delicious and easy dish to cook and a hit with the whole family. The key to balance is combining foods you enjoy and topping up with ingredients that benefit you and your goals. Some of my personal top goals are eating for hormonal balance, energy, great skin and mood.

What are your top nutrition goals? Are you eating the foods that will help you reach these goals? Why not take the time to sit down and write down 3 goals you would like to achieve. Then pick 5 foods you can add daily to meet these goals. And now I know you are all wanting these super tasty recipe so here it is…

Ingredients

  • A medium aubergine
  • 1 table spoon of sesame oil
  • 2 table spoons of sesame seeds
  • 1 teaspoon of honey
  • 5 teaspoons of teriyaki & garlic sauce
  • About 10 matchsticks of ginger
  • 1 Pak choi(cut lengthways)
  • 3 spring onions
  • 1 teaspoon of coconut or avocado oil
  • Cup of rice (optional)

Method

  1. Preheat the grill to high. Mix the teriyaki sauce, sesame oil, honey in a bowl.
  2. Cut the aubergine into small circles about 2 cm thick. Soak in the marinade for about 5 minutes.
  3. Place on a foiled baking sheet and arrange in a row. Grill for about 6 minutes each side.
  4. Fry the ginger in the oil and add the pak choi. Stir fry for about 3 minutes until veg is wilted.
  5. Rice is optional and can be placed on side. Arrange the veg over the rice and drizzle the rest of the marinade on top.
  6. Sprinkle the sesame seeds and spring onion over the dish.
  7. You can always add some chicken and protein to the dish if you wanted. Is super tasty without also and a great vegetarian dish.

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