5 Foods That DESTROY Your Hormones

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I’m a firm believer that with the right diet and lifestyle, any hormonal condition can be put into remission, and I’m living proof!

I was born with Polycystic Ovarian Syndrome (PCOS), but with the right diet and lifestyle changes its been in remission for 2 years now! Isn’t the power of food as medicine incredible?!

I’m usually a fan of using positives instead of negatives, but I feel like these 5 foods are so detrimental to your health that they really need to be put on your “no-no” list ASAP if you are currently experiencing PCOS, Endometriosis, adrenal issues, thyroid problems, or painful and irregular periods.

5 Foods To Ditch For Hormonal Health:

1. Gluten

Many people have a gluten sensitivity. And if they don’t, I still don’t think it is the best food for hormonal balance. Gluten contains inflammatory proteins that cause intestinal permeability, which causes food particles to enter into your blood stream, causing chronic inflammation. This leads to weight gain, mood disorders, painful periods, and can lead to auto-immune disorders.

Alternative-whole grains such as rice, quinoa, buckwheat, and sweet potatoes. If you decide to eat gluten, then opt for spelt or sourdough bread, or Ezekiel sprouted grain bread.

2. Sugar

I feel like I’m a broken record with this one, but it’s the truth. You just can’t obtain balanced hormones if you are eating sugar. That’s because stabilizing your blood sugar is the #1 thing you must do for balanced hormones. And if you eat lots of sugar then your blood sugar levels will most likely resemble that of a roller coaster. Insulin is a hormone, and if you have too much, then it raises your cortisol, which throws everything else out of whack.

And for women with PCOS, this is a biggie, because eating too much sugar causes insulin resistance, and too much insulin causes ovaries to make excess testosterone.

3. Most Dairy

Most cow dairy contains A1 casein which is extremely inflammatory to humans. And all cow dairy contains lactose, which most of us can’t even break down anyways. This leads to leaky gut, digestive issues like gas, bloating, diarrhea, and constipation.

If you must have dairy then make it from organic Jersey or Guernsey cows that contain A2 casein, which is not as inflammatory.

Alternative: The only exception to dairy is grass-fed butter or ghee, and cheese from goats, sheep or buffalo. Goat, sheep and buffalo products are lactose free, so they are easy on your digestion. Another great alternative to cow’s milk is camel’s milk. I have not tried it yet, but I hear good things.

4. Alcohol

Sorry ladies. We should really limit our alcohol intake to 4 drinks a week. This is due to the fact that alcohol is high in sugar so it increase insulin, but it also depletes an important anti-inflammation molecule called glutathione. We need glutathione to detox, and if your detox pathways are not being supported then your body can’t flush out excess hormones, namely estrogen.  Alcohol also damages gut bacteria.

Alternatives: If you drink, stick to dry wines and beer, and take activated charcoal and vitamin C with each drink.

5. Vegetable oils

Vegetable oils are cheap and have long shelf lives, which is why you will find them in most restaurants. Vegetable oil in my opinion is the worst thing you can put in your body, and when you combine it with sugar it is like an inflammatory bomb. The omega 6’s in vegetable oils not only cause inflammation all over the body, but they create inflammatory prostaglandins, which you DON’T WANT.  Prostaglandins are hormone like substances that are responsible for your period cramps. So vegetable oils, as well as any oxidized fat, will promote painful periods.

Alternative: Omega 3’s promote anti-inflammatory prostaglandins. So opt for omega 3 rich oils like coconut, avocado, flax, olive, and grass-fed butter and ghee instead.

If you want to heal, you can’t cut corners. You must let these 5 foods go.  Of course, once you are healed, you can reintroduce some in moderation as life is all about balance. But for the most part you should opt for the food alternatives I recommended.

Okay folks! I hope you find this helpful. Also, if you haven’t already, join me on my Hormone Community Facebook page. This is a group for women on their healing journey to support one another and share their success. You’ll also catch me there  posting with articles, helpful insights and of course, live videos!

With Gratitude,
Health Coach Jenna

 

Holistic Remedies for Ovarian Cysts

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If you are a woman, chances are you have had at least one ovarian cyst in your life. Perhaps you weren’t even aware of it, or perhaps it caused you a bit (or a lot!) of discomfort.

I’ve had my share of ovarian cysts in the past, and because I didn’t know what I know now, they caused me an exponential amount of unnecessary grief.

I first started suffering from cysts when I was a teenager because of Polycystic Ovarian Syndrome (PCOS), which is why the doctors put me on the birth control pill at the age of 15. It did prevent me from getting cysts for the time I was on it (but at the price of weight gain and depression), but because the pill doesn’t get to the root of the problem, my PCOS was at a raging full force when I got off the pill at 21.

When I was 29 I experienced the worst ovarian cyst of my life. While on honeymoon in Thailand, a 5 x 5cm cyst grew on my left ovary and twisted around it, causing hemorrhaging. I had to be rushed to the hospital for an emergency laparotomy to remove the cyst. Luckily my ovary was saved. In this very rare case, surgery was necessary. But as you will learn later in this article, surgery is rarely the best option, and is best to be avoided.

When I was 30, I had yet another cyst. This one on my one-year wedding anniversary while in Vietnam! Seriously, can a girl catch a break?!  Because I was so petrified that this one would twist like the previous one, I had my husband take me to the hospital immediately, even though I was not in as much pain as the one from the previous year. Trust me, you will know if your cyst is in torsion, because it is extremely painful.

The ultrasound indeed showed another 5×5 cm cyst on my left ovary. I was gutted. The doctors insisted on surgery, and because I didn’t know what I know now, I agreed. This time a less invasive procedure called a laparoscopy was performed.

A year later at 31 I had yet another cyst. This time I was in the U.S. so I decided to go to a gynecologist. The ultrasound showed another 5×5 cm cyst on my left ovary. He suggested we watch and wait, and in the meantime I should take the birth control pill to shrink it.

I respectfully declined the birth control pill, and he was not very pleased.

I turned down the pill with confidence because I had done quite a bit of research since my previous ovarian cyst ( in the past year I literally made it my mission to learn EVERYTHING I could about them).  So I now had the knowledge to make better decisions, and I rejected the birth control pill therapy, and instead took the holistic route. I knew the signs to look out for if the cyst did go into torsion, and if this did happen I knew I would need to get an ultrasound immediately in case I did need surgical intervention.

However, surgery was obsolete, as with my holistic treatment the cyst dissolved with my period two weeks after it formed.

 No surgery required. No birth control pills.

Today, I’m ovarian cyst free, and even if I do get another one, I wouldn’t be worried at all because I now have the knowledge of how to get rid of it on my own. And I would like for you to be empowered with this knowledge as well.

If you’re suffering from ovarian cysts, chances are you are so confused about all of the conflicting advice out there, due to the fact there is no consensus among physicians on how to treat them. It’s overwhelming I know. This article should hopefully shed some light on the situation for you.

Ovarian Cyst:

Enlarged fluid-filled sacs on the ovary, typically categorized by when they occur in relation to ovulation. (1)

For the sake of time, we will only discuss the most common type of ovarian cyst called a Functional Ovarian Cyst. There are three types of Functional Ovarian Cysts which we will cover today.

Functional Cysts:

These cysts are called “functional” because they develop as a result of normal functioning of the menstrual cycle. Their cause is always hormonal. They can occur once in your life, or recur frequently.

3 Types of Functional Ovarian Cysts:

1. Follicular Cyst

This is the most common type of ovarian cyst. With this cyst, the follicle around the egg continues to grow as you approach ovulation, but instead of rupturing to release the egg as it should, it instead grows into a cyst that encases the egg inside, preventing ovulation.

Cause: There are many hormonal imbalances that can cause this. PCOS being one of them, as well as hypothyroidism.

Treatment: These will usually always resolve on their own by day five of your next period, although in the mean time they can cause quite a bit of discomfort such as pelvic pain and nausea. The only case in which surgical intervention needs to take place is if the cyst twists around the ovary. If you are in a lot of discomfort and do not want to wait a few weeks for your period to dissolve the cyst, you can get a progesterone injection to disrupt estrogen dominance and instigate an earlier period. Surgery can be performed, but it should always be considered a last resort, since it can compromise fertility by causing scarring.

2. Luteinized Unruptured Follicle (LUF)

This cyst occurs when the maturing egg prepares to be released at ovulation, and the follicle that encases the egg goes through the sequence of normal ovulation, however the egg remains stuck in the follicle, so ovulation does not actually occur, even though it seems as if it did because a corpus luteum that produces progesterone is still formed.

Cause: A hormonal imbalance is at play and this type of cyst is believed to occur in 15% of women dealing with infertility.

Treatment: Just like the Follicular Cyst, this cyst will most likely go away on its own by day five of bleeding. A progesterone injection can be used if pain is overbearing. The injection will instigate a period within three-five days.

3. Corpus Luteum Cyst

In this type of cyst, the egg is released and normal ovulation takes place. However, the opening where the egg was released is sealed off and excess fluid fills it forming a cyst.

Cause: Fertility drugs raise the risk of this type of cyst.

Treatment: These cysts are the most innocuous in nature and almost always go away on their own within a few weeks to months. You can get pregnant with this type of cyst, and if you do, the cyst will usually resolve within the first three months of pregnancy.

Holistic Methods to Encourage Ovarian Cysts to Dissolve

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If you have found yourself with one of these cysts, you might find yourself in a bit of discomfort. It is common to get bloated in the abdomen, and to feel tenderness, nausea, constipation or diarrhea, and discomfort in doing daily activities. From my personally experience I found that the pain came in waves. Sometimes lasting a few hours at a time, or maybe even minutes. If I stayed away from exercising I felt much better, so on the days I had the cyst I stuck to light yoga.I also find some holistic treatments to help ease the pain, and speed up the dissolution of the cyst.

However, if you at any point feel such severe pain that you can’t stand up, or use the bathroom, or if you get a high fever or start vomiting, you must go to the hospital immediately. It is very rare, but ovarian cysts can go into torsion and cause infection. In this case surgical intervention is most likely required.

1. Castor Oil Pack:

Place a castor oil pack on your lower abdomen for 30-minutes to an hour each day. The castor oil can help break down the cyst, and increases blood circulation.

2. Herbal Tea Tonic:

Drink Yogi Moon Cycle tea 2-3 times a day. Add 1 teaspoon black strap molasses, 1 tablespoon apple cider vinegar, 1 teaspoon of turmeric, and a pinch of black pepper.  The potassium in the black strap molasses will help dissolve the cyst, as well as the apple cider vinegar. The turmeric will lower inflammation which will help ease the pain. This is more of an old wise woman remedy, and is not backed by medical research or the FDA. But many women have found this tonic to work, myself being one of them.

3. Epsom Salt Baths with Clary Sage:

Epsom salt baths will help soothe and relax, and it will help ease pelvic pain. Added bonus is the Epsom salt draws out toxins which will help with future hormonal balance. Make sure to get Epsom salts with no added fragrances or chemicals. Place five drops of clary sage essential oil into the bath, as clary sage is a well known oil for promoting hormonal balance.

4. Zinc

Your ovaries need zinc to function optimally, yet sadly, many of us are deficient in this crucial mineral. I recommend supplementing with zinc as well as eating plenty of zinc rich foods such as egg yolks, pumpkin seeds, and oysters. Selenium, iodine, and magnesium are also very important.

A Note on Recovery:

While you are in recovery stay away from strenuous activity and exercise. Focus on self care and slowing down. Treat your self with love and kindness. Use this time to focus on the patterns in your life that aren’t serving you so you can get to the root of the hormonal imbalance causing these cysts in the first place. I encourage you to team up with a holistic practitioner who will help you investigate and find out what is causing these cysts, and who can help you formulate a lifestyle and diet change that will promote hormonal balance.

If you have any more questions, please write them in the comments section below, and I will be happy to answer them to the best of my ability.

With Gratitude

Health Coach Jenna

Sources:

  1. Weschler, Toni. Taking Charge of Your Fertility: the Definitive Guide to Natural Birth Control, Pregnancy Achievement, and Reproductive Health. William Morrow, an Imprint of HarperCollins, 2015.

What the Color of Your Period Blood Means For Your Health

Your period is an invaluable indicator of the overall health of your body. Think of it like a monthly report card providing a brutally honest evaluation of your diet, lifestyle, and environment. If you are suffering from painful periods, horrible mood swings, or perhaps not having periods at all, these are all indicators that something is wrong.

Your period is your 5th vital sign.

Your period is so important that the American College of Obstetricians and Gyenecologists (ACOG) recommends that menstrual history be used as a vital sign when evaluating the health of girls and adolescents.

The ACOG states, “by including an evaluation of the menstrual cycle as an additional vital sign, clinicians reinforce its importance in assessing overall health status for patients and caretakers.”

Observing your period blood is the easiest way to get a report on how things are going down there. There is nothing to be squeamish about, ladies. Every woman bleeds; it’s a normal bodily function.

The appearance, frequency, and consistency of your menstrual blood provides a window into your overall health, and if you want to have a balanced mood, clear skin, a healthy weight, and pain-free periods, it’s time you get up close and personal with it.

Ready to get started? Check the guide below to know what category your period blood belongs to.

The color: Bright, cranberry-red

The consistency: Like jello mix that hasn’t set (medium viscosity: not too thin, not too thick)

The length: 5-7 days

What it means: This is what’s considered a normal, healthy period. Continue to eat healthy fats and lots of plant based foods, and to get appropriate exercise.

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The color: Brown

The consistency: Thin/streaky

What it means: Low progesterone. That brown stuff is old oxidized blood that didn’t make it out of your uterus last cycle and it’s caused by low progesterone levels. These low levels may be at the root of your period symptoms and may also cause you to struggle with regular ovulation.

The color: Dark, purple/blue

The consistency: Thick with clots

The length: Longer than a week

What it means: This blueberry color is a sign of too much estrogen. Estrogen dominance causes a lot of the typical symptoms associated with problematic periods, and potentially lead to endometriosis, cysts, or fibroids. Over the long term, excess estrogen can lead to more serious health consequences.

The color: Barely-there pink

The consistency: Too light to tell

The length: 3 days or less

What it means: A super-short period and extra light bleeding may indicate low estrogen levels. Your hormones are made from the food you eat, so your low estrogen is likely due to vitamin and nutrient deficiencies from improper and extreme dieting as well as from HPA Axis Dysfunction.

If you didn’t get the grade you were hoping for on your period report card, then I encourage you to schedule a 30- minute consultation with me today so we can get you that A+ pronto!

xxxx

Health Coach Jenna

Why a Juice Cleanse is Not the Answer

The new year is a great time because it inspires so many people to get healthy. Many of you might decide to kick off the new year with a juice cleanse. To be honest I’m not a big fan of juice cleanses as they’re very high in sugar. A few days might serve you but anything longer then that might not be the best option in supporting your weight loss and health goals.

I have clients who come to me wanting to try out different fad diets or expensive juice cleanses in the new year, and to be honest, I’m just not too thrilled about these at all. I like to pick a food plan based on the individual and their specific needs.

So what makes a successful new year health plan? One with the goal of DETOX.

But detoxing doesn’t just happen by doing a seven-day juice cleanse once a year. Sorry to let you down!

Why we have to detox:

If we aren’t properly detoxing on a daily basis by having 1-3 bowel movements a day (ideally at least 2), then excess estrogen builds up in the body creating a hormonal imbalance that leads to weight gain, painful periods, and if untreated manifests into even bigger health issues. Detoxing is important because it allows the body to cleanse of toxic metals or chemicals we are exposed to from our food, toiletries, plastic containers, etc. These metals and chemicals are stored in our fat, which is why losing extra fat is part of the process.

When it all boils down, the less fat you have, the fewer toxins.

But as I said earlier, following a juice cleanse once a year for one week is not going to do the trick. This is because there are two different detox pathways which need to be supported in order to cleanse. And a juice cleanse is only supporting one of them.

The Two Detox Phases:

Phase One:

In phase one, oxygen and enzymes oxidize toxins. Over 100 enzymes are involved, and the results are STILL toxic until flushed out by Phase Two of the detox phase.

This means that if you are only doing a juice cleanse, then all of those toxins are now even more toxic, and even worse, still hanging out in your body doing damage!

This is why it’s important to follow a plan that also supports Phase Two.

Phase Two:

The damaging chemicals from Phase One are now combined with sulfur, amino acids, plus organic acids to be excreted as bile. We get these elements (fiber being one of the key ingredients) from eating whole foods.

So what would an example of a Phase One and Two Detox Look like?

Day 1-3 PHASE ONE: If you are doing a juice cleanse, keep it short. I recommend 3 days max. Or even better yet, just do a simple fast that incorporates Bulletproof coffee , water and apple cider vinegar, and/or bone broth for the first 3 days. You can still have full-fat coconut milk, coconut oil, grass-fed butter or ghee in your tea or coffee. This will help keep you full.

Days 4-10 PHASE TWO: After your days of fasting, you will then begin to eat gentle, whole foods. Think plenty of vegetables, healthy fats, moderate protein, and lots of water. Nothing from a package, no sugar, and absolutely no alcohol or pain medicine (headaches are common during detoxes, but you just have to be strong). Notice I didn’t say you have to cut out caffeine! I’m a big fan of coffee, matcha, and green tea (if it’s organic and high quality) as they are full of polyphenols and antioxidants. But if you wish to cut out the caffeine then please do so! But if you are suffering from HPA Axis Dysfunction, it’s best to cut out caffeine entirely.

Methods to get better results from your detox:

1. Supplement with Glutathione or NAC.

2. Drink dandelion root tea (drink this everyday for 14 days) This will support your liver.

3. Take chlorella

4. Take epsom salt baths and/or sit in an infrared sauna to help draw out toxins.

5. Take one tablespoon of grass fed ghee or coconut oil in the morning, and two tablespoons of high quality olive oil before going to bed. This will help carry toxins out of the body.

And if you are looking for a cleanse program that is already planned out,  with all the products mailed to your home, and includes whole foods and my support, then I encourage you to sign up for my 20-Day Hormone Reboot Detox, or 40-Day Ultimate Nutrition Program.

xxxxx

Health Coach Jenna

No- Bake Peanut Butter Chocolate Clusters

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These peanut butter chocolate clusters rock my world. They’re just so good, and way too easy to make. Chances are you have all the ingredients (there are only seven) sitting in your pantry already.  So next time you have a sweet tooth, instead of buying some store bought junk, try these instead!

No-Bake Peanut Butter Chocolate Clusters:

Ingredients:

  • 1 cup natural, no sugar added peanut butter
  • 1/2 cup maple syrup
  • 1/2 cup coconut oil
  • 1 tablespoon vanilla extract
  • 5 tablespoons cacao
  • 2 1/2 cups rolled oats
  • pinch of salt
  • baking paper

Method:

  1. Take your PB, maple syrup and coconut oil and put in saucepan over low heat. Stir until nice and smooth.
  2. Add your vanilla and cacao to the mixture.
  3. Take off heat and add the oats and salt.
  4. Scoop mixture with a spoon and place onto a tray lined with baking paper in round balls (they look like little blobs but when they cool off they actually look really pretty!)
  5. Let harden in the freezer for a few hours and then enjoy!
  6. Best if stored in the fridge afterwards.

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xxxxx

Health Coach Jenna

Why You Shouldn’t Skip Vitamin B12

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Vitamin B12 is essential to the human body, and chances are even if you are a meat eater, you have a deficiency. I recommend that all my clients take a B12 supplement regardless if they are vegan, vegetarian, or an omnivore.

Vegans or vegetarians are playing a losing game if they decide to exclude a B12 supplement from their diet. While I’m a fan of getting nutrients from our foods, sometimes it just isn’t possible.

B12 can protect against dementia, increase immune function, maintain nerves, and regenerate cells. It’s necessary for maintaining methylation reactions that repair DNA and prevent cancer. It’s hard to get enough B12 from our diet, and if you are vegan or vegetarian it’s even more difficult.

Vitamin B12 deficiency is no joke. It can cause extreme fatigue that can disrupt your daily life, and make it hard to function. Tasks that seem easy can appear daunting when suffering from fatigue.

Skipping on the B12 is just not worth it.

Vitamin B12 helps support adrenal function, helps calm and maintain a healthy nervous system, and is necessary for key metabolic processes. Signs of deficiency “include fatigue, muscle weakness, shortness of breath, dizziness, numbness, heart palpitations, bleeding gums and mouth sores, nausea, poor appetite and diarrhea”. [Source: Dr. Weil]

Symptoms may present themselves slowly and may not be recognized for some time, and just because you don’t notice them doesn’t mean you are not deficient. That is why it’s better to be safe than sorry, and take a B12 supplement before any symptoms surface.

There are many forms of B12 on the market, but the best form is the activated version called Methylcobalamin. This is the most natural form as it needs no converting, and is in its ready to use form. You should always take a B12 combined with Methlyfolate, because taking B12 without folate can cause brain and nerve damage.

It is especially crucial to take these vitamins in their active, methylated form, as many people today have the gene mutation MTHFR, which prevents the body from converting folic acid into an active form the body can use.

Methyl B12 and Methyl Folate Guide:

Dose: 800 mcg Folate, and 500 mcg B12

Forms: Capsule or lozenge

Time taken: Daily with food

Brand: Metagenics Intrinsi B12/Folate

xxxxx

Health Coach Jenna

3 Mistakes to Avoid When Going Vegan

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Everyone seems to be going vegan these days after the release of the documentary “What the Health”. There has been a lot of controversy surrounding this film, however, I think we can all agree that eating fewer animal products is never a bad idea.

If you have recently decided to adopt a vegan diet, make sure you don’t fall victim to these three mistakes.

1. Assume you’ll get enough protein without any effort.

It is possible to get enough protein on a vegan diet, and if anyone else tells you otherwise then they are misinformed. However, it doesn’t just happen automatically. There is no such thing as a vegan fairy godmother that sprinkles protein fairy dust on you every night. Getting enough protein on a vegan diet requires effort and planning, but it does get easier with time.

At first, you might have to keep a journal documenting all the protein you eat, but after being vegan for a season or two, you’ll be able to eye things and know what you need to eat and in what quantity for your protein needs.

So, how much protein do you need?

Well, it all boils down to the individual. How frequently do you work out? Are you male or female? How much do you weigh? Are you under stress or are you pregnant? These are some of the factors that contribute to determining how much protein you need. A simple 0.45 grams of protein per pound like the USDA recommends may not be enough.

According to women’s hormone expert, Dr. Sara Gottfried, you should eat an average of 0.75-1.0 grams of protein per pound of lean body mass(1). If you are an athlete, or under extreme stress, or lactating, or pregnant, you should eat on the higher end. If you lead a more sedentary life, or work out less than 3 times a week, aim for the lower end.

I agree with the amounts listed by Dr. Gottfried, but with one exception: if you lead a sedentary lifestyle, 0.4-0.5 grams per pound of lean body mass should be sufficient for your needs (per Dave Asprey)(2).

Another term which all aspiring vegans should become familiar with is complete protein.

complete protein refers to the building blocks of protein, called amino acids. There are twenty different amino acids that form a protein, and nine that the body can’t make on its own. These are known as essential amino acids. They are essential because we need to eat them, as our bodies are incapable of producing them. For a food to be deemed a complete protein, it must contain all the nine essential amino acids in close to equal amounts.

So while meat and eggs are indeed complete proteins, nuts and beans aren’t. But hold the phone! This doesn’t mean you can’t get all of your essential amino acids on a plant based diet! We don’t need every essential amino acid in every bite of food, we just need a sufficient amount of each amino acid every day. Also, there are some plant based complete proteins – my favorites include buckwheat and quinoa.

So with a combination of different plant based foods each day, it’s relatively easy to get all of the essential amino acids your body needs. You just need to put in the time and effort.

2. Load up on sugar, because hey-it’s vegan, right?

Let’s get the facts straight. When you eat sugar (and this includes any food with a high glucose level like honey, agave nectar, bread, fruit, etc) your insulin levels will automatically spike. So if you are eating too much sugar, this will lead to higher blood glucose levels, which can eventually lead to diabetes.

I don’t care what you heard on “What the Health”. Chicken does not cause diabetes – carbohydrates and sugar does. This does not mean I’m saying go out and eat chicken. You can be an EcoVegan by abstaining from animal products and eating a low glycemic diet at the same time.

The closest truth to the claim that meat causes diabetes is that processed meats will throw off the omega 6 to omega 3 balance in your body, which can increase your risk of diabetes, cardiovascular disease, cancer, depression, Alzheimer’s, and rheumatoid arthritis. (3)

But guess what?

Eating lots of crappy vegetable oil (which is vegan…) and processed fake meats does the same thing!

You can’t just say ALL of something is bad. It’s not that easy.

3. Judge Others

In “Grist for the Mill”, Ram Dass says that we are all on different levels and stages in this life. We can’t expect others to be at the same stage as we are. So if you are vegan (and this goes for the vegetarians out there, too) in this life, that’s awesome. Consider yourself one lucky human being to have found this path in this lifetime, and give yourself a pat on the back for being just a little bit more enlightened….

That is unless you start judging and preaching to everyone who eats meat or animal products.

You might not like their choice, and I get it, it can be super frustrating! But it’s none of your business.However, if someone asks you about why you’re vegan, then let it rain!! Get on your soapbox because it’s an excellent opportunity to share with others why you’ve chosen this path.

xxxx

Health Coach Jenna

Sources:

    • https://www.mindbodygreen.com/articles/how-protein-affects-your-hormones
  • https://blog.bulletproof.com/how-to-find-your-ideal-protein-intake/?

What Poop Has to Do With Your Hormones + 3 Tips to Relieve Constipation

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Let’s talk poop and your hormones.

Yes, I said poop. I mean, everyone does it. It also happens to be a pretty important subject in regards to health, so I figured we should have this conversation sooner than later.

We should all be having at least one to two healthy bowel movements a day, and if we’re not, then the toxins start to build up quickly.

Toxins like estrogen.

You see, we flush out excess estrogen through our poop. And when we are constipated, that estrogen builds up in your body, and creates something called estrogen dominance.

Estrogen dominance is seriously the most wicked villain of them all girls. It causes heavy periods, bloating (think 5-10 pounds of water weight during PMS), headaches, acne, mood swings, and painful periods.

It’s no joke.

Not only that, but estrogen dominance will then throw all of your other sex hormones out of balance, creating issues like infertility and possibly lead to autoimmune disease.
This is why your hormones start with your gut health. It is crucial to keep your microbiome healthy in order to detox your body daily.

To keep your gut healthy, make sure you are eating a few servings of fermented foods daily, as well as prebiotic rich foods. I also encourage you to take a high-grade probiotic once a day.

As for healthy visits to the toilet?

3 Tips To Relieve Constipation:

1. Magnesium Citrate– Take 150-200 grams before bedtime
2. High Grade Probiotic– This will keep your gut healthy and happy.
3. DRINK WATER.  You should be drinking half your body weight in ounces daily.

Alright ladies. Good luck with it all! And if you are ready to feel lighter and more vibrant TODAY, then check out my 20-Day Hormone Reboot online program which will get your digestive system working smoothly in no time!

xxxxx

Health Coach Jenna

Soft Chocolate Chip Cookies (Vegan & Grain-free!)

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A vegan and grain-free chocolate chip cookie that doesn’t taste like cardboard? Why yes they DO exist! These chocolate chip cookies are like a soft, buttery cloud of deliciousness.

In my house, these chocolate-chip cookies are pretty much a staple. I quite often find myself making a batch, and sometimes I put them in the freezer to have for later. They rock my world. Bonus is that they are super easy to make!

Ingredients:

  • 1 and ⅓ cup almond flour
  • ⅓ cup coconut flour
  • 1 teaspoon baking powder
  • 1/4 tsp salt
  • ⅓ cup creamy almond butter
  • 3 tablespoons of coconut oil (melted and cooled)
  • 4 tablespoons maple syrup
  • ⅓ cup dark chocolate chips (I use Lily’s sugar-free)

Method:

  1. Preheat oven to 350 degrees
  2. In a medium bowl, stir together almond flour, coconut flour, salt and baking powder and set aside
  3. In another medium bowl, mix together creamy almond butter, coconut oil. maple syrup, with a hand or electric mixer
  4. Add wet ingredients and dry and mix again until well combined
  5. Fold in chocolate chips.
  6. Place in fridge for about 15-30 minutes
  7. Line a baking tray with parchment paper and spray well
  8. Form into cookies (about 2 tablespoons each)
  9. Bake in oven for 10-12 minutes or until golden brown
  10. Will stay good for 5-7 days or freeze for longer!

Enjoy lovely! And please let me know in the comments section below how you liked them! And make sure to tag any of your photos with #HealthierNotions so I can see your creations!!

Happy Baking,

Health Coach Jenna

Why You Should Stop Calorie Counting Today

jennlawerence

Have you ever followed a calorie restricting diet? I know I have, and chances are you have been through the grueling experience as well.

And even though the pounds fell off quickly, think about what happened when you got off the diet – did the pounds stay off for long?

They didn’t, did they?

There’s nothing more frustrating than getting great results after depriving yourself of food, only to have all of your hard work destroyed as soon as you start increasing your calories again.  This is why calorie restricting diets are a waste of your precious time, darling. Eating like this will only cause your weight to fluctuate (that’s why they call it “yo-yo dietiting”) and the practice is detrimental to your hormones, which means your mental and physical health will suffer immensely.

Yo-yo dieting is not a sustainable practice, and does not promote a balanced life. It’s pretty stinking miserable and unnecessary.

What’s wrong with calorie counting:

The “eat less move more” movement doesn’t work. It’s complete crap. 💩 The idea behind this theory that has been peddled in schools and by doctors across the country is that consuming fewer calories than are used will lead to lasting weight loss.

There are sooooooo many things wrong with this!

1. Not all calories are created equally. Some foods induce high blood sugar levels, other promote balanced levels. Think about the difference between a can of coke and two cups of broccoli which have roughly the same amount of calories. Should those really be put in the same category?

2. Reducing calories will slow down your metabolism, so when you quit that diet you’re on you’re going to gain it all back, even if you are only increasing your caloric intake minimally. Think about it- your body is pretty clever. It will adapt to homeostasis. If you maintain a reduced calorie diet your metabolism will quickly adapt by slowing down to match the reduced intake. So when you get off the diet, even just a little- guess what will happen? Yup, you’ll gain it back.

TRUTH —-> HIGH INSULIN BLOCKS FAT BURNING.

What your body needs to burn fat are these two things:

1.You must burn through most of your stored glycogen.

2. Your insulin levels must drop low enough to release fat stores.

And this doesn’t happen through caloric reduction. This happens by eating real, whole foods that contain healthy fats, moderate protein, and low or no carbs (the amount for each person is determined by individual tolerance, blood sugar levels, hormone levels, and specific needs, women for example do better with some carbs in their diet).

So ditch the diets, ditch the calorie restriction, and focus on eating real, unprocessed foods. Don’t worry about calories! Focus on quality!

So what are two things you can start doing today?

1. Cut out the C.R.A.P. (carbonated beverages, refined sugars, artificial sweeteners and ingredients, and processed foods.

2. Focus on getting good quality healthy fats with each meal. Remember, cholesterol is responsible for producing all of your sex hormones, so without a diet rich in healthy fats, your hormones will suffer. You must nourish your hormones, because when you have balanced hormones your body will be able to maintain a healthy weight.

Once you implement a nutrient dense and plant based lifestyle of real, whole foods like this 40-Day Transformation from Purium, (use code “HEALTHIERNOTIONS” for $100 off) then you will discover you maintain a steady and healthy weight without the need for guilt-inducing diets.

Remember, diet is a greek word that means “way of life”.

Proud to be diet-free,

Health Coach Jenna