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PCOS Archives - Natural Hormone Healing

intermittent fasting

Intermittent Fasting And Hormone Balance

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What Is Intermittent Fasting?

Intermittent fasting is an eating pattern where you eat within a defined period of time and otherwise avoid eating. For the purpose of this article, intermittent fasting means eating within a 6-9-hour window and avoiding food for 16-18 hours. This is usually achieved by eating dinner around 6:00-8:00 pm and eating the first meal of the day around 10:00 am to noon.

 

Intermittent Fasting Benefits

This controlled eating pattern has many benefits including:

  • reduce insulin resistance (it can lowers the risk of type 2 diabetes)
  • increase human growth hormone which is important for tissue repair, healing, muscle mass
  • improve cellular repair and remove waste materials from cells
  • weight loss (including belly fat)
  • reduce inflammation
  • improve brain health

You can see why intermittent fasting is something to consider! However, you’re probably wondering if intermittent fasting is okay for women, especially women with a hormone imbalance.

That answer is not a simple ‘yes’ or ‘no’. It depends on what kind of hormone imbalance you have. Read More

The Symptoms & Causes Of Low Progesterone

By | Blog, Fertility and Menstrual Health, Hormone Balance Basics | 2 Comments

Low Levels of Progesterone

 

If you struggle with low levels of progesterone, you may experience some of the following symptoms:

 

  • Skin issues
  • Mood swings
  • PMS
  • Heavy periods
  • Irregular periods
  • Fibroids
  • Brain Fog
  • Miscarriages

And more…

 

Your body naturally wants to keep your hormones balanced, so how could progesterone levels deplete in the first place?

 

It’s important to find the cause of your low levels of progesterone. Once you address the root cause, it’s much more simple to find a course of treatment that’s right for you.

 

Read on to learn about the hormone and how your levels can become depleted. Read More

Shatavari for Fertility- an Ancient Ayurvedic Powder

By | Blog, Herbs and Elixirs | No Comments

 She Who Has 100 Husbands

 

Shatavari is an ayurvedic herb in the asparagus family. In this traditional medicinal system, it is regarded as a prime women’s health tonic. The word shatavari translates as she who has 100 husbands. This gives you an idea of the properties this fertility herb can impart!

 

In this article I’ll talk about why shatavari is so good for fertility. However, you should know that shatavari can be utilized in all stages of life: when you’re lactating, during teenage years, menopause, and when balancing your menstrual cycle. Check in with your doctor; you may be able to take shatavari during pregnancy.

 

If you want a full run-down of the best herbs for female fertility, check out my free Master Class here.  Read More

Eating For Your Cycle

Eating For Your Cycle In A Nutshell

By | Blog, Fertility and Menstrual Health | No Comments

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The signature method I use to address women’s hormone imbalance is a combination of functional nutrition, lifestyle and stress management, and herbal recommendations.

 

Eating For Your Cycle is a term I coined to describe the synthesis of these three core elements when applied to treat women during their menstrual years.

 

So what exactly is Eating For Your Cycle?

 

Eating For Your Cycle (or E4YC) is a functional nutrition approach to hormonal healing. It’s not a generic (or one size fits all) nutrition plan.

The method is based on the 4 phases of your cycle: Menstrual, Follicular, Ovulatory and Luteal. During these phases our brain chemistry, libido, energy, moods and hormone levels all fluctuate. We require different nutrients in each phase to keep our hormones in balance and fertility optimized.

 

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Lunch Bowl Series: Walnut Goji Shrimp Salad

By | Blog, Main Dishes, Salads | No Comments

This recipe is designed to support you during the ovulatory phase of your cycle when your estrogen levels are highest. You can tell you’re in this phase when your cervical mucous has an ‘egg white’ or watery texture.

It’s important that your body has the nutritional support necessary to remove the high amounts of estrogens you’re body is producing and the xenoestrogens you get from the enviroment out of your body during this phase. This will help reduce symptoms of estrogen dominance during your luteal phase such as sore breasts, bloating and mood swings.

Here’s why the ingredients in this recipe support you during your ovulatory phase:

Read More

5 Easy Bring-To-Work Hormone Balancing Lunch Recipes

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Back to school season is a great opportunity to step up the self-care by making some nourishing lunches to bring to work with you. We’ve put together five lunch recipes that are designed to support balanced hormones. Click on the images to get redirected to the recipes.

Want to learn more about nutrition for hormone balance and eating for your cycle? Check out the events page for upcoming classes.

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.

Red Cabbage Chicken Salad Bowl With Walnuts & Fresh Mint

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RED CABBAGE CHICKEN SALAD BOWL WITH WALNUTS & FRESH MINT

 

 

 

 

 

 

 

 

 

 

 

 

 

This salad helps detox ‘bad’ estrogens from the bodies which may help reduce PMS and menopause symptoms. The walnuts provide liver supportive nutrients and omega three which help support healthy hormones. It’s also great to eat during the ovulatory phase of your cycle.

Serves 1

INGREDIENTS:

  • 4 ounces cooked Organic Chicken
  • 1-2 Tbs. Olive Oil
  • 1 Tbs. Lemon Juice
  • ¼ tsp. Sea Salt
  • Dash of White Pepper
  • 1 large Red Cabbage Leaf (2-3 Radicchio leaves will also work well)
  • 2 cups chopped Baby Spinach or Chard
  • ½ cup shredded Carrot
  • 1 Tbs. chopped and toasted Walnuts
  • 3 Fresh Mint leaves

INSTRUCTIONS:

Start by cooking your chicken (time saver: purchase a cooked organic rotisserie chicken from your local market) and once cooked, allow to cool in the fridge.

Toast chopped walnuts in a small frying pan on low heat, stirring frequently (about 3-5 minutes).  Let cool on a plate.  

Whisk together olive oil, lemon juice, sea salt and white pepper in a mixing bowl.

Add chopped baby spinach and shredded carrot to the mixing bowl and toss to combine with the olive oil mix.

Carefully tear a leaf off of the red cabbage and place in a portable storage container.  Scoop salad into the cabbage leaf and top with cooked chicken and chopped, toasted walnuts and additional sea salt and white pepper to taste.

ABOUT THE AUTHOR 

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.

 

Simple Sprout Salad with Mango & Soft Boiled Eggs

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SIMPLE SPROUT SALAD WITH MANGO & SOFT BOILED EGGS

 

 

 

 

 

 

 

 

 

 

 

 

 

This salad is perfect for the ovulatory phase of the cycle or anytime during menopause for detoxing estrogen and providing the body with antioxidants. Pack it up as a light but nourishing lunch with a serving of healing bone broth soup!

Serves 1

INGREDIENTS:

  • 1-2 eggs, soft-boiled and allowed to completely cool
  • 1 Tbs. Avocado Oil
  • Juice from ½ Lemon
  • ¼ tsp. Sea Salt
  • 2 cups of fresh Chard, stems removed and chopped
  • 1 cup Pea or Sunflower Sprouts (micro greens are also a good choice)
  • ½ fresh Mango, peeled and julienned
  • 1 Tbs. Hemp Seeds

INSTRUCTIONS:

Begin by soft-boiling your eggs.  Bring a small saucepan (with lid) containing eggs to boil, remove lid, and boil for 3 minutes.  Remove from heat and allow to cool in the fridge.

Whisk avocado oil, lemon juice and sea salt in a small container and store sealed until ready to serve.

Toss chopped chard, pea or sunflower sprouts and mango in a mixing bowl.

Transfer salad to a portable container.

When ready to serve, toss with vinaigrette and add peeled, soft-boiled eggs and hemp seeds.

ABOUT THE AUTHOR 

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.

Asian Kelp Noodle Bowl

By | Salads | No Comments

IMG_5042

 

 

 

 

 

 

 

 

 

 

Kelp noodles are a gluten free noodle that supports healthy thyroid function by protecting your body from harmful radiation. The raw carrots in the recipe help detox ‘bad’ estrogen from the body which may help reduce PMS, menopause and perimenopause symptoms.

Serves 1

INGREDIENTS:

  • 1 Tbs. Sesame Oil (light or toasted works fine)
  • 1 cup Kelp Noodles (Find at health food stores)
  • 2 Tbs. Coconut Aminos
  • 1 Carrot, shredded
  • 1 Baby Bok Choy, chopped
  • 1 Scallion, minced
  • 4 ounces of cooked Organic Chicken
  • Black Sesame Seeds to garnish
  • ¼ cup fresh Cilantro, chopped
  • Sea Salt & Pepper, to taste

INSTRUCTIONS:

Drain the kelp noodles from the solution and soak in cold water for 10-15 minutes. Strain and set aside.

Start by cooking your chicken (time saver: purchase a cooked organic rotisserie chicken from your local market) and once cooked, allow to cool in the fridge.

In a medium size sauce pan, bring heat to medium-low.  Add sesame oil, kelp noodles and coconut aminos and toss to combine.

Add chopped bok choy, shredded carrots and minced scallion.  Toss again so that everything is evenly distributed.  The veggies will wilt and marinate with the kelp noodles.  

Coconut aminos gives this dish a salty flavor, but you can add additional sea salt and pepper to taste.

Remove from the stove and store in a portable serving container.  Place cooked chicken on top of the noodles and garnish with black sesame seeds and chopped fresh cilantro.

Other ideas: Add diced avocado and fresh lime juice.

Enjoy!

ABOUT THE AUTHOR 

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.