breakfast casserole for overwhelmed women

Overwhelmed by Adrenal Fatigue? Ask a Friend to Make this Casserole

By | Adrenal Fatigue, Blog, Breakfast, Recipes | No Comments

How long have you been feeling overwhelmed?

Living with a feeling of overwhelm, insufficient or poor quality sleep, eating a poor diet, worrying (about anything), unhappiness, or living with pain all have a negative impact on your adrenal health.  These situations create a state of stress within the cells of your body that may take time to go away. Read More

Raw Carrot Cake Protein Bites

By | Blog, Breakfast, Snacks | No Comments

Do you struggle with afternoon sugar cravings? These raw carrot cakes bites make a perfect afternoon snack that will keep your blood sugar levels stable but still satisfy those cravings. Serve them up with a Golden Milk Latte and you have a perfect healthy and hormone balancing upgrade to coffee and cookies.

Here is why this treat is so good for balancing your hormones:

Raw Carrots  have been shown in research to help remove excess estrogen from the body. This may help reduce menopause symptoms, PMS, and heavy periods. The fat source contained in walnuts is in the form of healthy omega-3 fatty acids, linoleic acid and alpha-linolenic acid .

Walnuts provide your body with nourishment for your brain and contains healthy fats that support optimal hormone balance in the body. The fat source contained in walnuts is in the form of healthy omega-3 fatty acids, linoleic acid and alpha-linolenic acid .

Make a big batch on a sunday and store them in the fridge or freezer to snack on during the week.















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Try This Paleo Coconut Sunflower Porridge To Prevent PMS and Menopause Symtoms

By | Blog, Breakfast, Menopause | 2 Comments























This sunflower porridge is a delicious grain-free breakfast dish that is high in hormone balancing nutrients, making it helpful for PMS symptoms and balancing hormones through menopause.

Sunflower seed butter is a satisfying, cost effective spread made from crushed sunflower seeds. I love it for women’s hormone balance because it is really high in Vitamin E and Vitamin B6. Vitamin E is an antioxidant that helps metabolize the estrogen your body produces and ensures estrogen is in it’s usable form. Estrogen metabolization is important for preventing hot flashes and menopause symptoms. Vitamin B6 helps support optimal progesterone levels and has been shown in studies to help decrease PMS symptoms such as bloating and breast tenderness. Read More

Eat For Your Cycle with Four Toast Toppings

By | Blog, Breakfast, Eating For Your Cycle, Fertility, Menstrual Health, Snacks | One Comment

Toasted bread (ideally gluten free , sprouted or fermented) makes for the perfect backdrop for all sorts of healthy and hormone balancing toppings and spreads. We’ve put together four toast topping ideas to showcase how ‘Eating For Your Cycle’ works in optimizing your fertility and balancing your menstrual cycle. You can enjoy toast topped with avocado and smoked salmon to support natural ovulation or beet hummus and seaweed to help prevent PMS and support your progesterone levels.

How eating for your cycle works?

Your menstrual cycle has four distinctive phases; follicular, ovulatory, luteal and menstrual. In each phase, your hormonal levels change to prepare the body for a potential conception and pregnancy. The hormone shifts that happen in each phase of your cycle have a profound impact on your nutritional requirements, food cravings, energy levels, communication skills and neurochemistry.

You can use food to help support this natural process. For example, some nutrients help build progesterone which is dominant in the second half of the cycle while some nutrients detox or build estrogen. If you’re experiencing PMS, painful cramping, heavy periods, infertility or PCOS, eating for your cycle can be a powerful tool in getting your body back in balance.

Here are some examples of how you can eat for each phase of your cycle:

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smoothie bowl

Cherry Berry Smoothie Bowl To Balance Hormones

By | Blog, Breakfast, Eating For Your Cycle, Recipes, Smoothies | One Comment

Ty this delicious smoothie bowl for breakfast to reduce PMS symptoms, support adrenal health, and improve sleep quality.

Here’s why this smoothie so great for you and your hormone balance:

Banana- is high in B6 which helps support natural progesterone production. Low progesterone is one of the causes of PMS.

Edible Flowers-many edible flowers have properties that help synergize and balance a women’s reproductive system. They are the sexual organs of the plants after all! 😉 Add edible flowers to your salads, smoothie bowls and desserts.

Cherries- contain a bio-available form of melatonin which can help promote a deep restful sleep.

Cherry Smoothie Bowl








Collagen Peptides-collagen peptides are my favorite protein powders to add to smoothies and elixirs. The amino acids in the collagen peptides are really good at supporting skin, joint and digestive health. I love that they don’t affect the texture or flavor when you add them to drinks like other whey and plant based protein powders do. You can purchase collagen peptide protein powder from vital proteins here.

Coconut-lowers cholesterol by promoting its conversion to pregnenolone, a molecule that is a precursor to many of the hormones our bodies need.

Maca-is a root from Peru that helps support the entire endocrine system. It’s really helpful for boosting libido, energy and mental clarity.

Cherry Berry Smoothie To Balance Hormones

Cordyceps- is a medicinal mushroom that really effective at increasing your energy if you take it everyday. It’s great to add into your smoothies and elixirs if you have adrenal fatigue or thyroid issues.

Chia Seeds-are high in omega three, soluble fibre, and trace minerals. Adding chia to your smoothies can help keep your blood sugar balanced which is very important for balancing hormones.

I hope you’ll love this smoothie bowl!

Cherry Berry Smoothie Bowl To Balance Hormones

















Serves 1



  • 1 cup Purified Water (or your favorite nut/seed milk)
  • 1 Banana (slice and save ¼ of your banana to use as a garnish)
  • ½ cup Frozen Cherries
  • 2 scoops Collagen Peptide Protein Powder or Other Protein Of Choice
  • 1 Tbs. Chia Seeds (White or Black is fine)
  • 2 Tbs. Dried & Unsweetened Shredded Coconut
  • ½ tsp. Maca Powder
  • 1 tsp. Cordyceps Powder
  • 1 tsp. Goji Berry Powder
  • Pinch of Sea Salt


  • Banana Slices
  • Raspberries
  • Blueberries
  • Sprinkle of Chia Seeds
  • Sprinkle of Toasted Dried & Unsweetened Shredded Coconut
  • Dried Golden Berries
  • Edible Flowers


Slice banana and add to a high-speed blender, reserving ¼ of the slices to use as a garnish.

Add the remaining smoothie ingredients to the blender and blend on high until all is completely combined.

Pour into a bowl and top with garnishes.  It may be helpful to allow your smoothie to set in the freezer for 5-10 minutes before topping with garnishes.

P.S. To all my ladies out there eating for your cycle, this is great to eat during the luteal phase of your cycle!

Recipe and photos brought to you by Sarah Steffens of Savor & Fancy

Sarah Steffens is a Personal Chef based in Los Angeles.  She specializes in Paleo, Autoimmune and Whole30 cooking and believes food is the starting ground for practicing kindness to one’s body, mind and spirit.  In addition to cooking for private clients, she also creates recipes and photography for Whole30.  She shares recipes and kitchen tips at Savor & Fancy.

Have you tried making smoothing bowls before? What are your favorite ingredients to add? Let us know in the comments below.