Why Every Women Needs a Green Smoothie For Hormone Balancing

Hormonal imbalance can manifest in everything from mood swings and cravings to PMS, cramps, and even infertility. From the annoying to the devastating, the truth is that hormonal imbalance doesn’t have to be part of your reality. Now I am not saying they are not common! Let’s be honest I speak to women on a daily basis who are struggling with all of the above. But it does not have to be your normal!

 

Wouldn’t it be great if there was something quick, easy, and tasty that could help support your hormones? Something tasty ( yes its green!) and so packed full of hormone goodness  that you’ll be licking your lips and wondering, “how on Earth can this be good for me Michelle?” Well, you’re in luck, oh did I mention I am Irish,  so green and good luck are very much part of my game plan 😊.  I’m going to share one of my Hormone reset plan smoothies. A true gorgeous green smoothie that every woman needs for hormonal health and balance.

 

Before we jump into the recipe, let’s take a moment to dish about the WHY behind this choice.  Why is my gorgeous green smoothie the perfect choice to help balance your hormones? It is not the only thing we focus on, but as I always say- Start with what you can include daily instead of focusing on what you need to take away.

 

Green Smoothies are all the rage (and rightly so)! Dark leafy greens are among the most nutrient-dense and nutritious foods out there. Every food post I do contains the power of green leafy’s. If you’re like most people I know, the idea of eating more greens may make you scroll to the next post!  But hear me out…. There’s a bit of a fear factor with greens.  We are afraid that they’re going to taste gross and so we avoid them! I mean most of us to carry this from childhood when we were served overcooked, boiled to within an inch of our life broccoli.

 

Enter the gorgeous green smoothie. It’s really a secret weapon and something I now include daily. As a busy mum getting 2 small humans to school, I need something I can prep the night before, keep me full for a few hours and also the knowledge that I am actually healing my body with food not killing it! (slightly dramatic maybe).

 

Blending is part of the magic.  Blending breaks down all the ingredients, which is especially helpful with those greens!  A high-powered, high-speed blender, I invested in a nutri bullet which is amazing for the texture and is key to making a gorgeous green smoothie that you will love.  We want smooth and creamy smoothies.  Gritty, grainy green smoothies will sooner hit the bin than warm your cockles, so make sure you start with the right equipment.

 

Balance is the other key to the gorgeous green smoothie’s success as a hormone helper.  Fat, fiber, and protein are a powerhouse combo that helps you achieve stable blood sugar, the removal of toxins and excess hormones and supply the building blocks for hormones. Yes, I know you hear me bang on about the 3 amigos but it’s true.

 

Why I choose blended juices for breakfast

  • Blending retains the fiber (juicing does not). Fiber acts as your body mop in the intestines. It helps bind to toxins and waste products thrown off by the liver and the digestive process so they can be excreted. When excess hormones are in the body, they can wreak havoc, so fiber becomes an important friend for balancing hormones that helps get them out so they can do no harm.
  • The base greens are great for getting crucial vitamins and minerals that are essential.
  • The bitter greens help stimulate the liver, (which is the organ largely responsible for cholesterol production and of course our friend bile. The liver produces almost 80% of the cholesterol in the body.  Cholesterol is the precursor to steroid hormones and is critical for hormone balance!) Read more on the liver and its role here.

 

The Ingredients for Your Hormone-Balancing Smoothie

  • 1 cup baby spinach, baby kale or Swiss chard OR I love a combination
  • 1 Tablespoon fresh parsley & coriander
  • One peeled fresh or frozen banana
  • 1 Tablespoon organic dandelion greens
  • 1/3 cup chia seeds
  • 1/3 cup hemp seeds
  • ½ cup of frozen berries
  • ½ cup of filtered water
  • Liquid stevia, if needed, to sweeten
  • OPTIONAL 1 serving of quality protein powder(I use sun warrior but feel free to use another quality bran but be sure to do your research)

 

Benefits of the Hormone-balancing Smoothie

 

1.    The Base Greens

  • Kale – Kale is a superfood that contains indole 3 carbinol and calcium D glucarate. Both help to detoxify and metabolize estrogen through the detox pathways.
  • Spinach – Spinach is rich in iron, magnesium, and micronutrients.
  • Swiss chard – is rich in antioxidants like beta-carotene and lutein. Antioxidants help the liver produce glutathione, which is a powerful detoxifier.

2.    Herbs and their Benefits

Our green smoothie includes dandelion greens, coriander, and parsley – all of which are powerhouses for liver health. These herbs are considered bitter, and bitter stimulates the liver in a good way that supports assimilation, detoxification and secretion of bile.

3.    Fruits and their Benefits

Fruits are nature’s sweets and help balance out the earthy, bitter taste of the greens. I mean I love this taste but for most a little fruit helps the balance of the green smoothie. Berries are so yummy and nutritious, but if you need to mask the green flavour, opt for pineapple! All are rich in fiber, vitamin C, antioxidants and flavonoids which support healthy hormones.

4.    Chia and Hemp Seeds

All seeds have wonderful health benefits and I use a lot of seed cycling in my programmes including my Align & Thrive 4-week cycle syncing course.  Both seeds are great sources of fiber, omega-3 fats, and protein.  Balanced blood sugar relies on all three. As does balanced hormones. I am yet to meet a woman with balanced blood sugar who is experiencing hormonal chaos.  Hemp seeds also contain an especially beneficial type of omega-6 fat called gamma linolenic acid or GLA for short. GLA is a direct building block of good anti-inflammatory hormones.

 


 

We then just blitz everything together. I love mine to be cold which is why I’m like to add my frozen fruit on the day, but I add the other ingredients the night before to save time.  You could even make a big batch, store it in the fridge and sip throughout the day.

Have I tempted you to give it a try?

Are you looking to step away from hormonal chaos and deprivation? Focusing on food is one of the first places I work as it is the foundation of everything I do as a Nutritionist, Personal trainer, mum and a woman in her 40’s.  

I have a step-by-step plan packed full of 21 days of recipes for breakfast, lunch, and dinner, including smoothies, soups and snack recipes. More importantly, it does not take hours of cooking or fancy equipment which can halt you in your tracks with your progress.

You also receive as a bonus for the month of June as it is my birthday month a Free 30-minute consultation. During this time we will address any symptoms your experiencing and areas to pay particular attention to.

 

Book your 21 day Hormonal reset here.

How to Use Seed Cycling in your Armour of Happy Hormones

Balanced happy hormones really are a Mums best friend. They help us to raise happy humans, calmer moods to deal with erupting tantrums as in the case in my house, sleep, fertility, mental, physical, and emotional energy, libido, clearer skin, stronger hair and our happy weight place. Pretty long list right!? Learning how to use seed cycling in your armour of happy hormones is a must for any struggling mums.

Hormones can be pretty tricky, and easily can get their noses out of joint (A bit like my 15 year old self). If we are not doing a few things to support them, giving them no excuses not to play fair and be in perfect balance. But hail above, when things go wrong, and they sometimes do we can be prepared.  Turning to food which can be our medicine if allowed to be mother nature and mother moon are always my first ports to call to.

 

The role of seed cycling and hormones

Seed cycling was actually how I got started in my Menstrual cycle syncing journey many moons ago when I was experiencing my miscarriages from 2009-2014. How seed cycling works is the consumption of ground, if possible, seeds in your diet during different phases your female cycle. All these seeds have amazing health benefits (of course some may have a particular intolerance to seeds as some people have with different foods so pay attention to this). Different seeds have different nutritional properties and play a role in supporting healthy levels of specific hormones at the certain times of your cycle. What I love is how seed cycling can be used in our armour of happy hormones and can benefit Women of all ages in their hormonal health.

 

Which seeds do I take and in which phase of my cycle?

As I teach in my week 4-week self-study Align & Thrive course we have 4 phases to our cycle.

  1. The Menstrual phase.
  2. The Follicular phase.
  3. The ovulatory phase.
  4. The luteal phase.

Seed cycling focus on boosting oestrogen levels during the first 2 phases, and boosting progesterone levels and oestrogen metabolization during the next 2 phases.

  • During the first 2 phases, I recommend eating 1 tablespoon of both ground flaxseeds and pumpkin seeds which are rich in phytoestrogens, a natural source form of oestrogen. I mention ground as its easier on the digestive system to extract the nutrients and kinder on digestion.
  • During the next 2 phases I recommend eating 1 table spoon of both sesame and sunflower( The power of the 2 S’s)  containing zinc (sesame)and Vit E (sunflower) both needed for the production of progesterone  which we cannot get alone from food.

 

Why are we experiencing unbalanced hormones?

My opinion on this and I know also shared by others is that we are living in a very different world then perhaps our grandparents, maybe even our parents were. In some cases, this is a positive. Except in the case of our hormonal health as women today.  In an ideal world as women, we would have an ideal ratio of oestrogen & progesterone which ebbs and flows through the month. However, our role as women and mums has changed through the years. We are constantly juggling stressors, including environmental toxins, food toxicity  digestive issues, a rise in food intolerances, and of course the crutch a lot of us have relied on to get through over the 2 years is more  alcohol and coffee consumption. All of which can send us into hormonal chaos.

That is why my word of the year is progress not perfection. If we can focus on some small changes through food, movement and mindset we can steer our hormones towards a space that is kinder to you, especially if you’re heading into or already in your 40’s. Seed cycling is a simple way to get started on nourishing your body.

 

Is seed cycling for me?

If you are experiencing sign of low oestrogen or oestrogen dominance which could also mean low progesterone, then my answer is yes. How we support each phase of our cycle with food including seed cycling could have a balancing effect on the above. Of course, this is not some magic spell, there are several other factors we need to address. But this is a great way to start introducing you to how to balance and support your hormones through food and mother nature.

 


Ways to work with me

  1. Book a free no obligation hormone clarity call
  2. Buy my 4-week self-paced Align & Thrive cycle syncing course.
  3. Join my 3 month Nourish Move & Thrive group Programme.

Don’t forget to join my FREE Facebook members group

 

Disclaimer-All the information here is not medical advice. Please be advised if you have any particular disease or are being treated to always get advice from your practitioner.  

A Happy Hormones sign with a bowl of cereal in front

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

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/

a white bowl of weight loss high fibre vegetables

Banish cravings, lift brain fog and achieve weight loss

Weight loss without diets

First stop.  STOP the fad diets and calorie counting. They do not work for the long term. If you have been following some form of diet for most of you life and not got the results what do you think is the most logical answer?

 Then I guess it’s time to change the approach. Would you agree what do you think would be the logical answers? My attitude has absolutely changed over the years. I now work with clients all over the world  focusing on  an abundance of healthy foods, not restrictive boring unmotivating way of eating. After all “ You are what you eat” It is the way forward that I have seen and the perfect way to banish cravings, lift brain fog and achieve weight loss. All without the need of outdated diets.

Where to start? Lift brain fog and achieve weight loss.

My process for plating up. You’re shutting the computer off now, right! hear me out. It is not as complicated or overwhelming as it may seem. Scientifically we know that each food group have functions in the body. This is the whole reason extreme restrictive diets don’t work. Low protein, low carbohydrate, fat free the list goes on. As humans we need all of these food groups to function at optimal level not just sub-optimal which is where most of my clients start at.

Fueling your body

I have a process for my plating up. I know what you’re thinking but hear me out. It is not as complicated or overwhelming as it may seem. Scientifically we know that each food group have functions in the body. This is the whole reason extreme restrictive diets don’t work. Low protein, low carbohydrate, fat free the list goes on. As humans we need all of these food groups to function at optimal level not just sub-optimal which is where most of my clients start at. Learn how to banish cravings, lift brain fog and achieve weight loss. All with small consistent steps.

Where does the magic happen?

The simplest most effective way I have found to banish cravings, lift brain fog and lose weight is to focus on where the magic happens.   Yes the kitchen😊 that’s what you all guessed right!

Start with your plating up. Meaning your ingredients. Lets now take 2 steps back meaning your shopping list. Like any great plan it needs a little commitment to it. Take the time to write your shopping list so you have everything you need at home ready to make magic happen. Get started on that goal -lift brain fog and achieve long term weight loss.

My top 5

When plating up aim to include something from each of the following food types. Once you get into the habit of including all of the food groups you start to form healthy food relationships. Understanding that all of these play a major roll in weight loss, balanced hormones & vitality.

  • Protein- Can be quality animal sources or vegetarian sources. Protein is a major player in balancing hormones and weight loss. The majority of women I work with are under their protein amounts by as much as 30-50%. The biggest reason for this I see is having an unorganised plating up system.
  • Vegetables including pre and probiotic veg -Think rainbow colours. Each colour represents a powerhouse of antioxidants and micronutrients for health, vitality, stable weight and moods. Rotate these every few days.
  • Sea vegetables-Packed full of B12, calcium, magnesium, iron and iodine which are great for your thyroid which supports so many of your body’s processes including a healthy metabolism.
  • Healthy fats which support brain function and healthy hormones.
  • Starchy carbohydrates which are higher in fibre keeping you fuller for longer and packed full of antioxidants and important micro minerals essential for moods, weight, hormones and cravings.

My one pot wonder lunch

  • Chop 3 spring onions and 4 cloves of garlic. Saute in a little coconut oil.
  • Add a teaspoon of cumin & turmeric & pepper(remember pepper helps the absorption of turmeric).
  • Next add chopped cauliflower, carrots, kale, and saute until soft. Add a little water to form a paste with spices if too dry.
  • About 2 mins before your done add some chopped tomatoes and sunflower seeds.
  • Plate up and mix through some cooked quinoa (I had left overs from the night before so a great way to use food up).

Setting 1 intention a week

So ladies there it is. All of the 5 foods I mentioned are in this one pot wonder bowl and took under 15 minutes to cook! Thinking of your food as the fuel for success. Success for weight loss, success for energy, success for vitality, success for pregnancy. But remember wishing about dreams and goals only gets you so far.

“Nothing changes if nothing changes”

Set one healthy intention this week and set yourself up for success. If you would like any more details on my 6 week Personal training & Nutrition programmes then book in a free no -obligation discovery call below.

https://Nourishmovethrive.as.me/

Michelle x