Author Morena Fiore Categories Uncategorized Posted on

Are Oestrogen Dominant?

 

What is Oestrogen Dominance?

Oestrogen is one of two main sex hormones that women have. It is more dominant in the first half of your cycle and I refer to her as the waxing/full moon energy-out there making her self-known to everyone. The other hormone is progesterone.  I like to think of her as more a waning/New moon energy. She forces us to slow down and step back a bit.  We produce Progesterone in the second half of our cycle after we ovulate. This is the reason I bang on about how ovulation really the starring role in the months show is- your cycle. Oestrogen is primarily responsible for female physical features and reproduction. Men have oestrogen, too, but in smaller amounts. Oestrogen dominance occurs when these 2 dance partners decide not to work together and Oestrogen is higher in relation to progesterone.

 

What is Oestrogen responsible for?

 Oestrogen is responsible for the growth of the breasts, pubic, and underarm hair. During puberty, it’s oestrogen that triggers the start of menstrual cycles and oestrogen that helps control the cycle through childbearing and into menopause.  This hormone has other functions too. Oestrogen keeps cholesterol in control, protects bone health, and affects your brain (including mom mood), bones, heart, skin, and other tissues.

Oestrogen is also responsible for making your skin look plumper and more elastic due to estrogens effect on collagen. You might notice this around ovulation when Oestrogen has peaked. Furthermore, it aids in building your muscles and bones, slows down the aging process, increases your libido, balances your moods, and your sleep cycle. So you can see she truly has the right to strut her stuff.

 

What happens in Oestrogen dominance?

Slow dancing with estrogen is great, but everything takes a 180-degree turn if estrogen dominance becomes an issue.

The term ‘estrogen dominance’ refers to a condition where your body continually produces oestrogen in excess as compared to progesterone. If we think of a beautiful garden. Oestrogen is the grass; progesterone is the lawnmower keeping the grass looking its best.  If the grass is left alone without being cared for it becomes overgrown. That is when weeds and everything else we don’t want starts to grow. As you  see, they are both super important and we need them to work tighter in order to have our beautiful garden- “A good cycle”. During the follicular phase of your menstrual cycle, estrogen is naturally more dominant, but only for a few days.  Hormonal imbalance tends to have a cascade effect, so estrogen dominance often leads to a plethora of other health-related problems. Estrogen dominance can cause PMS symptoms due to which you can feel sluggish for days, weeks, or even months until you finally balance your hormones.

Symptoms of Oestrogen Excess:

If you experience any two or more of the following symptoms, you may have Oestrogen dominance.

  • Constant headaches or migraines
  • Water retention and bloating
  • Gaining weight in your lower body
  • Ovarian Cysts
  • Oily hair and skin
  • Fibroids
  • Acne
  • PCOS or Endometriosis
  • Tender and painful breasts
  • Hair loss
  • Random mood swings
  • Heavy flow during periods
  • Painful cramps before and during periods
  • Irregular periods

How to balance oestrogen

The best natural way to balance estrogen is by detoxing your body. Detox does not mean that you starve your body or indulge in ridiculous juice cleanses. Instead, it refers to eliminating certain foods and drinks and replacing them with healthier options that supports these natural processes.

To get rid of estrogen dominance and balance your hormones, you will have to take care of your liver. The liver is responsible for filtering blood, removing toxins, and balancing your hormones. To support liver health, avoid foods high in processed fat, sugar and salt and focus instead on fresh, whole foods and foods that are rich in fiber. Foods that are rich in vitamin C, sulfur, and B vitamins are also great for liver health.  Eating this way helps the body naturally detox and can be part of your path back to balance.

Ditch the toxins that you put on your body and in your environment for another layer of support.  Try to use products that are clean and free of harmful chemicals. Whether it be makeup or skincare products, try to use organic products made from natural ingredients. Apart from this, you should also take care of your mental health by detoxing and removing all sources of negative energy from your life. Take a look at the dirty dozen and clean fifteen list to see how many foods your eating that are on the heavily sprayed and toxic list here

Oestrogen Detox Smoothie:

To enjoy a tasty detox smoothie, blend the following ingredients until the mixture looks smooth and creamy and enjoy!

  • 3 cups kale/ spinach
  • Half peeled cucumber
  • Half lemon
  • Peeled knob of ginger
  • 2 stalks celery
  • 2 cups mango
  • 1 handful fresh coriander
  • 3 cups of water
  • 4 tablespoons ground flaxseed
  • 1 to 2 scoops of quality protein powder (optional)

 

Taking steps to balance your hormones, reduce toxins, and kick your natural detox response into gear may take some time.  If you don’t find yourself improving within about 30 days of solid changes, contact a qualified health practitioner.  They will be able to more fully assess your health and order labs to get a better feel for your hormone levels so you will have a more personalized and informed path to balance. Or if you would like to find out more on how you can support you, book a free hormone clarity call here.

Check out my Nourish Move and Thrive Circle  here. It is my 4 month group coaching program designed for busy Mums to get results by working smarter not harder with their bodies.

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 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

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

picture of avocado and eggs on toast
Author Morena Fiore Categories balancing hormones, belly fat, fat burning, Nutrition, Postnatal, Uncategorized, weight loss Posted on

Confused as to which magnesium supplement you should you be taking ?

What magnesium is needed for?

Magnesium is known in the health & wellness space as Natures tranquilizer. It has absolutely been a staple of mine over the last few years. Although for different reasons as my goals shifted over the years, from improving my fertility, to anxiety support and also in my training for more efficient exercise recovery. It has so many amazing benefits and is one of those supplements I always recommend to my clients on any of my hormone balancing & weight loss programs. Are you confused as to which magnesium supplement you should be taking Or even if you need a magnesium supplement?

Why supplement magnesium?

With phase one of my mastering your hormones  program we are addressing Blood sugar issues. It could be cravings & belly fat, up and down moods, anxiety affecting both relationships at home and work, sleep issues, weight and yes even confidence. All which magnesium has a particularly important role. Unfortunately, the quality of our food has changed and is not as abundant in minerals due to poor soil quality, and the increase of more processed refined foods. And of course, with all that is happening in the world around us. The increase of stress in our life, more working mums in the workplace. Which places a burden on women as well I understand, being a mum to 2 preschoolers and running my own business.  Therefore, I do recommend some supplementation on my programs to help support the body.

Which magnesium supplement is right for me?

Here is a list

  1. Magnesium Glycinate is very calming. Best taken at night about 2 hours before beds. It is a very absorbable source and great for stress, anxiety, insomnia. I am taking this one myself at night. 300mg before bed. ZZZZZZzzz
  2. Magnesium malate is great for exercise recovery and sore muscles. So if you are training a lot and not recovering well. Also good for energy or issues such as chronic fatigue. Best taken in the morning.
  3. Magnesium citrate is a good readily absorbable form but can cause loose stools so it’s one I have used when clients are having issues with constipation.
  4. Magnesium taurate is often used to help healthy blood sugar regulation. Often used to treat high blood pressure and High blood sugar.
  5. Magnesium L-threonate is often used for its potential benefits with the brain. It may help manage certain brain issues, such as depression and age-related memory loss.
  6. Magnesium oxides tend to be the least absorbable and often are cheaper so keep this in mind when comparing supplements. Its sometimes used to treat constipation or heartburn but not great if your looking to raise your magnesium levels.

What food sources can I get magnesium from?

The rda for magnesium is about 320 mg for women.

  • Beans such as edamame are a great source and a tasty snack
  • Your green leafy are packed full of magnesium and calcium. The darker the better.
  • Nuts & seeds which are also packed with good fats for hormonal support.
  • Whole grains such as whole wheat and oats.
  • Dark chocolate(yes even some 70% plus dark choc is a great source and I keep this treat for my luteal phase when those cravings tend to hit just before your monthly period.

Do I need a more detailed Nutrition program?

So, peeps hopefully you feel a little more armed with knowledge allowing to make more informed decisions. And I will ask again… Are you confused about which magnesium supplement you should be taking? Hopefully the answer is now no 🙂 Use all supplements with caution especially when on medication. You are individual, as are your goals and health requirements. Always get professional advice from a qualified practitioner such as myself.

Would like to dig a little deeper ? Are you struggling with hormonal issues or weight you cannot shift no matter how much you exercise. It sounds like my 3-month mastering your hormones and weight loss program may be your next step ?

A step by step programme which works on helping you to understand your body better and work with her not against. Nourishing nutrition, energising exercise and lifestyle changes that we work on month by month together. Need to know if its right for you? Then please get in touch and let’s book in a discovery call today.

For monthly tips and recipes on weight loss and hormone balancing be sure to sign up at the bottom of the page.

Go forth and discover your hormonal super powers gorgeous ladies.

Michelle xx

picture of avocado and eggs on toast
Healthy lifestyle snack on table
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