Blog, Herbal Remedies/Drinks, Recipes, Women's Hormonal Health

A Hormone Balancing Tea For Painful or Irregular Periods

A painful period is your body’s way of telling you something is off. If you are missing work or school because of a painful cycle, then something is wrong. Ideally, your period would sneak up on you with ninja stealth. No cramping, no bloating, no breast tenderness, no extreme fatigue. Your cycle would come every 28-35 days, and it would last 4-7 days.

If this doesn’t sound like your story, don’t panic. By implementing certain foods and supplements, as well as making certain lifestyle adjustments, you can and will get there.

Many women today are experiencing issues with abnormal periods because of something called Post Pill Syndrome. This takes place typically 4-6 months after quitting the birth control pill and symptoms include:

  • Menstrual irregularities including loss of menstruation, heavy menstruation, painful periods, and short cycles (less than 24 days).
  • Hormonal changes like infertility, hypothyroidism, hair loss, breast tenderness, acne, and adrenal dysfunction.
  • Migraines and headaches.
  • Changes in body composition like breast size, weight gain, or difficulty losing weight.
  • Mood disorders including anxiety and depression.
  • Digestive symptoms including bowel changes, digestive upset, gas, or bloating.
  • Inflammation and other immune imbalances.

But it is possible to balance your hormones. One way you can start balancing them today is by drinking this hormonal balancing tea. I personally found success with it when I discontinued the pill 10 years ago.

If you are currently suffering from any of the above symptoms, I encourage you to schedule your consultation with me today so we can get to the root of the problem. You shouldn’t have to suffer. Hormonal balance is achievable.

xxxxx

Health Coach Jenna

HealtherNotions_Logo_Stacked

 

Blog, Chocolate, Recipes, Sweet Treats

5- Ingredient Peanut Butter Chocolate Chip Cookies (Gluten -Free)

Processed with VSCO with c1 preset

Those who know me are familiar with my obsession with peanut butter and chocolate. That’s why these cookies stole my heart. With only 5 ingredients they are super simple to make, and 100% delicious.

5- Ingredient Peanut Butter Chocolate Chip Cookies:

Ingredients:

  • 1 cup natural peanut butter (the kind with no added oil or sugar)
  • 1 cup coconut sugar
  • 1 egg
  • 1/4 teaspoon sea salt + a sprinkle of sea salt to add on top
  • 1 cup dark chocolate chips ( I like these from Thrive), or you can make your own and cut up the chocolate in small squares

Method:

  • Mix and put dough in fridge for 20-30 minutes.
  • Take out chilled dough and roll into balls and place on lined baking tray.Processed with VSCO with f2 preset
  • Press down with a fork, sprinkle a bit of sea salt on top,and stick in oven on 325F degrees heat for 10 minutes.

Enjoy guys! Let me know how you like them! If you take any pics tag me@HealthierNotions on Instagram. I love to see your creations!

xoxoxoxoxoxo

Health Coach Jenna

HealtherNotions_Logo_Stacked

Herbal Remedies/Drinks, Recipes, Uncategorized

Turmeric Latte

fullsizerender-17

From curing the common cold to preventing or fighting against cancer, turmeric is an essential spice that you should become familiar with. With a long history of being used in traditional medicines such as ancient India’s Ayurveda, it has lately become more recognized in western practices – it’s really no surprise that it is currently the most studied spice on the planet.

Beat aches, pains and inflammation with Mother Nature’s greatest anti- inflammatory weapon. If you are suffering from pain, and/or participate in athletic activities, turmeric is your best friend. Don’t make the mistake of taking Advil after your athletic training, exercise, yoga, etc. It will kill your mitochondria and your gut flora.

I try to drink a warm cup of turmeric milk everyday. I especially make sure I get my cup in after my yoga practice, as it’s nature’s best anti-inflammatory, helping relieve any general aches and pains. Plus, it’s really delicious – making it a nice treat before bed.

Turmeric Latte Recipe:

Ingredients:

  • 2 cups of coconut milk (or your dairy-free milk of choice)
  • 1 teaspoon dried turmeric powder OR one half-inch fresh turmeric thinly sliced
  • 1 teaspoon dried ginger powder OR one half-inch piece of peeled, fresh ginger
  • 1/2 teaspoon cinnamon.
  • A dash of freshly ground black pepper
  • Honey to taste (use local if possible – this will also help with allergies and do not add to the milk when it is HOT, as this turns the honey toxic. Wait until it is warm.)

Directions:

  1. Combine all the ingredients (except the honey) into a blender.
  2. Blend for 30 seconds to a minute.
  3. Pour mixture into saucepan over medium heat.
  4. Bring to boil.
  5. Turn off heat, cover, and allow mixture to cool for a few minutes.
  6. Add honey.
  7. Serve and enjoy!

Alternatively, if you do not have a blender, skip steps one and two and combine all ingredients in a saucepan. If you are using fresh ginger and turmeric, use a strainer to filter them out before serving.

Enjoy!

Health Coach Jenna

HealtherNotions_Logo_Stacked

Blog, Herbal Remedies/Drinks, Recipes

Matcha Bomb!

fullsizerender-10

My Matcha game is strong, y’all. I used to really enjoy bulletproof coffee in the morning before practice. But now that I don’t drink coffee anymore, I kind of felt left out from the party. Not anymore! This Matcha Bomb is creamy and dreamy.

So what’s matcha you ask?!

Matcha green tea is made from young green tea leaves, and is ground into a fine powder giving it a bright and vibrant green color.

Matcha is:

  • High in antioxidants
  • Promotes concentration due to the L-Theanine. Traditionally, monks drank matcha as a means to relax and meditate while staying alert.
  • Increases energy levels and endurance without the side-effects of coffee like nervousness.
  • Supports the immune system with its high content of Vitamin A and C.

Personally, I jive better with matcha as it gives me a steady release of caffeine throughout my morning, unlike the intense surge of nervous energy that coffee gives me.

Matcha Bomb Recipe:

Ingredients:

  • 1 cup dairy free milk (I use coconut milk, but other nut milks work nicely, too)
  • 1/2 teaspoon of matcha powder
  • 1 tablespoon of coconut oil or Bulletproof High Octane Oil
  • 1 tablespoon ghee from grass-fed cows, or unsalted butter from grass-fed cows (KerryGold is a good option)
  • Maple syrup to taste (do not use honey because honey should not be heated)

Directions:

  1. Put all of your ingredients in a blender and blend until frothy and smooth.
  2. Pour contents into saucepan and heat over low heat until it comes to a low boil.
  3. Pour into your favorite mug and enjoy!

xxxxxx

Health Coach Jenna

HealtherNotions_Logo_Stacked

Blog, Recipes, Smoothies

Mint Chocolate Chip Smoothie

Processed with VSCO with c1 preset

My favorite ice cream flavor growing up was Mint Chocolate Chip. These days, I’m not a dairy eater, but you can bet your bottom dollar that I still enjoy mint chocolate chip treats!

This morning I had dessert for brekkie (as usual) with this vegan Mint Chocolate Chip smoothie. Who knew having dessert for breakfast could give you 24 servings of organic veggies and fruits, plus probiotics? Thanks to Paradise’s Orac Energy Green powder, with one scoop I’m covered.

So don’t believe those lies that you have to eat your veggies before you can have your pudding. You can have it all at the same time, and not even taste the green. This Mint Chocolate Chip smoothie is so good, even my husband asked for one. When I told him I put what he calls “green powder” in it, he didn’t believe me.

Find out how to make this smoothie below, and to order your Energy Green powder, use the code QCW626 to get $5 off.

Mint Chocolate Chip Smoothie Recipe:

  • 1 cup dairy free milk (I use Koh coconut)
  • 1/2 cup full fat coconut milk
  • 1tbs chia seeds
  • 1 scoop Orac Energy Greens
  • 1 scoop Vanilla protein powder ( I use Vega)
  • pinch of cinnamon
  • handful of ice cubes
  • 1/4 tsp of peppermint oil
  • 1 tbs. raw cacao
  • Blend and top with dark chocolate if desired.

Enjoy!

Health Coach Jenna

HealtherNotions_Logo_Stacked

Recipes, Sweet Treats

Gluten-Free Peanut Butter Cookies

Processed with VSCO with c1 preset

If you are a peanut butter lover (and if you’re not, what’s wrong with you?!), then these cookies are right up your alley. I especially enjoy these because the are A) Simple to make  B) Give you SO much return for the little effort put in and C) Only have 4 ingredients, and ones that you most likely have around the house already.

These are my go-to cookies, y’all. If there is nothing around the house and I have a hankering for some sweet (aka emergency!), I make these guys.

Ingredients:

  • 1 cup natural peanut butter (the kind with no added oil or sugar)
  • 1 cup coconut sugar
  • 1 egg
  • 1/4 teaspoon sea salt + a sprinkle of sea salt to add on top

Method:

  • Mix and put dough in fridge for 20-30 minutes.
  • Take out chilled dough and roll into balls and place on lined baking tray.
  • Press down with a fork, sprinkle a bit of sea salt on top,and stick in oven on 325F degrees heat for 10 minutes.

Enjoy guys! Let me know how you like them! If you take any pics tag me @HealthierNotions on Instagram. I love to see your creations!

xoxoxoxoxoxo

Health Coach Jenna

HealtherNotions_Logo_Stacked

Processed with VSCO with g3 preset

Recipes, Sweet Treats

Raspberry Chocolate Cheesecake (Vegan)

Processed with VSCO with c1 presetRaspberries and chocolate. You just can’t go wrong. And this vegan and gluten free raspberry chocolate recipe came just in time for the holidays. Okay, so it’s not traditional. But I’m sure the pecan pie won’t mind the company. I mean-raspberries are just so darn pretty.

Raspberry Chocolate Cheesecake

Ingredients:

  • 2 1/2 cups unsweetened desiccated coconut
  • 2 cups raw cashews
  • 1/2 tsp vanilla extract
  • 1/4 tsp sea salt
  • 1/3 cup chopped dates
  • 2 cups raspberries
  • 2 tbs. lemon juice
  • 1/3 cup and 2 tablespoons maple syrup
  • 1/3 cup and 2 tablespoons coconut oil
  • 1/4 teaspoon cinnamon
  • 3/4-1 cup full fat coconut milk
  • 3/4 cup raw cacao
  • 8×8 baking pan
  • baking paper

What to do:

  1. Okay y’all, first you need to take 2 cups cashews and soak em’ for about 6-8 hours.
  2. Then, we need to make the crust because it has to chill in the freezer for about an hour before we can put the filling in. For the crust take 2 1/2 cups desiccated unsweetened coconut, 1/4 tsp vanilla extract, 1/4 teaspoon sea salt, and 1/3 cup chopped dates. Put this all in blender or food processor and blend until it starts sticking together. Line an  8×8 pan with baking paper and then pack the crust into her nice and tight. Make sure to pack it hard because if you don’t the crust will fall apart and that would be tragic. Now stick her back in the freezer.
  3. For the chocolate, take 1/3 cup coconut oil and place in a saucepan (double broiler if you’ve got it so it doesn’t come into direct contact with heat) and stir over low heat. Add 1/3 cup maple syrup and stir. When it’s nice and warm add 3/4 cup raw cacao and a pinch of sea salt. Stir until silky smoooooth.
  4. Now, take the crust out of the freezer and pour the liquid chocolate and spread evenly to make a thin chocolatey later over the crust.
  5. For the filling: Take your drained cashews, 2 tbs. lemon juice,2 tablespoons maple syrup, 1/4 tsp vanilla extract, 2 tbs coconut oil, 1/4 tsp cinnamon, and full fat coconut milk. Blend until nice and creamy. Keep on adding coco milk until there are no chunks and it is completely creamy and smooth.
  6. Now, fold in 2 cups raspberries into the cheesecake batter.
  7. Take your crust out of the freezer and pour your filling on top and spread nice and evenly.
  8. Place back in the freezer for a few hours.
  9. Take out and store in the fridge. I like to cut the cheesecake after it’s been in the fridge for a bit as it’s softer and easier to cut.

And for the best part- enjoy!!!

Processed with VSCO with c1 preset

xxxxxx

Health Coach Jenna

HealtherNotions_Logo_Stacked

Recipes, Smoothies

Egg Nog Smoothie (Vegan)

Processed with VSCO with c1 presetThanksgiving is over, so it’s officially time to bring out all things Christmas! This is my favorite time of the year ( I’m not really that bothered about Thanksgiving to be honest- blasphemous I know!!) So in honor of today, I’ve made a vegan Egg Nog Smoothie.

Let the holidays begin, and the Christmas music be loud. 🎼 🎼🎼

Recipe 

  • 1 cup unsweetened nut milk
  • 1/2 cup full fat coconut milk or coconut kefir
  • 1 frozen banana
  • 1 tbs chia seeds
  • 1/4 tsp nutmeg
  • 1/4 tsp cinnamon
  • 1/4 tsp all spice
  • 1 scoop of your favorite non-GMO plant-based protein powder (I use Vega Sport Vanilla)
  • a few cubes of ice.

Blend and enjoy Christmas for brekkie!!!

xxxxx

Health Coach Jenna

HealtherNotions_Logo_Stacked

Recipes, Smoothies, Uncategorized

Pumpkin Pie Smoothie

Processed with VSCO with c1 preset

Who said you can’t have dessert for brekkie? This Pumpkin Pie Smoothie is proof you can have your pie and eat it too. It’s packed with protein and healthy fats, and will keep you satisfied until lunch.

Recipe:

  • 5 frozen pumpkin cubes ( I take leftover pumpkin purée and put in ice cube trays to use for smoothie)
  • 1 frozen banana
  • 1 tbs pumpkin pie spice
  • 1/4 tsp cinnamon
  • 1 tablespoon chia seeds
  • 1/2 cup full fat coconut milk
  • 1 cup unsweetened nut milk
  • 1 tsp maca powder (opt)
  • 1 scoop of your favorite Non-GMO plant-based protein powder.

Put in blender and enjoy.

Happy Thanksgiving!

Health Coach Jenna

HealtherNotions_Logo_Stacked

Blog, Recipes, Sweet Treats

Pumpkin Swirl Cheesecake Bars (Vegan)

Processed with VSCO with f2 preset

It’s November, so it means all thing pumpkin, y’all. And I’m on a mission. I’m going to make as many pumpkin treats as humanly possible in order to convince my English husband that pumpkin is exciting.  It turns out that the hoopla over pumpkin treats is shared only by Americans.

I know right?! I’m just as shocked as you are.

The first recipe up is one from Rachl Mansfield. I love all of her creations, especially because she has an affinity for peanut butter and oats just like I do. I think we might be soul sisters.

The recipe was simple to follow and the results were delicious. And better yet, the Englishman approved! Up until now his only experience with pumpkin is one traditional pumpkin pie from his visit to the U.S. last Thanksgiving. He wasn’t really into that, but he really liked these.

The recipe calls for almond butter, but I used peanut butter and they were pretty darn fabulous.

Pumpkin Swirl Cheesecake Bars:

Processed with VSCO with c1 preset

Makes: 9 bars

INGREDIENTS
  • Cheesecake Filling:
  • 1.5 cups soaked cashews (about 10-12 hours in warm water)
  • ½ cup gluten-free old fashioned oats (I used Bob’s Red Mill)
  • ½ cup maple syrup (can sub honey)
  • ¼ cup coconut oil (melted and cooled)
  • ⅓ cup vanilla unsweetened almond milk (can sub your preferred nut milk)
  • 1 tablespoon lemon juice
  • 1/2 teaspoon of vanilla extract
  • Pumpkin Swirl:
  • ½ cup canned pumpkin
  • 1 teaspoon pumpkin pie spice
  • Crust:
  • 2 cups gluten-free oats (I used Bob’s Red Mill)
  • 2 cups pitted medjool dates
  • ½ cup almond butter (or your favorite nut butter)
  • ½ teaspoon pumpkin pie spice
  • ½ teaspoon cinnamon
  • Toppings:
  • ⅓ cup pecans (can sub whatever nut you’d like)
 Instructions:
  1. In a food processor, pulse together oatmeal, dates, almond butter and cinnamon until a “dough” is formed, the ingredients should be well blended together
  2. Spray an 8×8 baking dish or line it with parchment paper and press the crust into the dish
  3. Wipe out the food processor to get rid of extra crumbs (no need to fully clean) and place the “cheesecake” ingredients in the food processor
  4. Pulse together until it is a doughy, creamy consistency
  5. Leave to the side for now and beat together the pumpkin and pumpkin spice together with a kitchen aid OR you can wipe out your food processor and use that
  6. Add the “cheesecake” mixture on top of the crust, spreading evenly
  7. Add a spoon of the pumpkin mixture on top of each “cheesecake”
  8. Swirl together gently with the end of a spoon or knife (mine didn’t turn out as pretty as I wished!)
  9. Add pecans on top
  10. Pop in the fridge for about 2-3 hours or until firm
  11. Enjoy! Will stay good in fridge for 4-5 days or 2 weeks in freeze
Processed with VSCO with c1 preset
Happy Pumpkin Month!
Health Coach Jenna
HealtherNotions_Logo_Stacked