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RESET YOUR HORMOMES - HEALTH GUIDE
Welcome, I am so glad you are putting your health first! I will show you how to reset your Hormones over the next 5 days. You can get rid of night sweats, detoxify your liver, lose weight and keep it off, regain your glowing skin, strengthen your hormonal health, and so much more! It’s just a matter of obtaining the right tools. I want to empower you to take back control of your body, your hormones and your health. Hi, my name is Sheri Steffens, I have been certified in Wellness, Nutrition, Weight Management & Fitness for over 20 years. I help others live a healthier more energetic improved life through; education, nutrition plans and lifestyle changes. I created this simple guide to help you understand how to maintain hormonal harmony with your body. I want you to focus on adjusting your nutrition, it is KEY for balancing your hormones. I will also guide you through some self-care techniques, along with many hormone healing recipes you can try. Before we get started, I invite you to follow my personal Facebook page, for more healthy tips, recipes, other health guides and lots of laughs: https://www.facebook.com/sheri.steffens I would love to get to know you and appreciate your comments and thoughts on my posts.
HORMONAL BALANCE
Maintaining hormonal balance is essential to maintaining good health and to optimizing vitality. Hormones are chemical messengers of the endocrine system that play a crucial role in regulating several bodily functions, while also affecting our emotions and mental outlook. Hormones also control most of the physiological processes in the body, so keeping your hormones at peak performance is important for your overall well-being. Several problems can arise due to an imbalance of hormones as you may have experienced. Therefore, it is vital that you pay close attention to your endocrine health. The most effective way to control endocrine health is by controlling the foods you eat. What you eat and what you avoid really matters. The easiest way to maintain hormonal balance is to eat more of the foods that combat specific hormone problems, and help to regulate different hormones. I will go over these foods and give you recipes to help. Eating hormone healthy foods can also lead to weight loss, eliminating anxiety and a boost in your energy. You can feel healthy energetic and full of life again - ALL NATURALLY!
SYMPTOMS OF HORMONAL IMBALANCE
SEX HORMONES
The primary female sex hormones are estrogen and progesterone. Any disturbance in the normal release of sex hormones can cause several problems, such as:
• Irregularity in periods, PMS
• Mood swings, Skin breakouts
• Weight gain, Sugar cravings
• Bloating, Swelling of breasts
• Low libido, Night sweats
STRESS HORMONES
Stress hormones prepare your body for “flight or fight”. In today’s stressful world, however, our bodies sometimes stay in a constant state of flight, which puts unnecessary stress and strain on your entire body. Adrenaline increases your heart rate and blood pressure while cortisol increases blood sugars. If your stress hormones are imbalanced, you may experience the following symptoms:
• Adrenal fatigue (muscle weakness, salt cravings, low BP, hypoglycemia)
• Fatigue
• Anxiety
• Inability to sleep
• Panic attacks
THYROID HORMONES
The disturbance in the levels of thyroid hormones can cause multiple symptoms which can vary, depending on whether your thyroid is overactive or underactive. If the thyroid fails to function correctly and is left untreated, it can lead to health conditions such as weight-gain, infertility and fatty liver disease.
OVERACTIVE (HYPERTHYROIDISM)
• Rapid weight loss
• Loose stools
• Palpitations
• Sweating
• Intolerance to heat
UNDERACTIVE (HYPOTHYROIDISM)
• Weakness
• Hair loss
• Fatigue
• Weight gain
• Muscle cramps
Now that you know, and have probably already experienced how troubling the imbalance of hormones can be, you should make a special effort to eat foods which can help regain your hormonal balance.
FOODS TO EAT
Following is the list of the most recommended and beneficial foods for maintaining healthy hormonal balance. These hormone-nourishing foods will help alleviate your hormone imbalance and the resulting symptoms. Take a look and eat as many of these as possible to maintain good physical and emotional health. Also take note that many of these power foods help more than just one type of hormone, so it’s wise to eat as many of these foods as possible for overall hormone health. I am also going to share a Day-by-Day Eating and Self Care Plan to help get you back on track.
AVOCADO
Avocado is a super healthy fruit which provides you with sufficient beta-sitosterol that can affect the cholesterol level of the blood. Avocados also help maintain a level of cortisol which is one of the STRESS HORMONES. The avocado’s sterols also influence the PROGESTERONE & ESTROGEN, both of which are the primary regulators of the menstrual cycle. You can eat up to half of an avocado daily.
BRAZIL NUTS These are rich in selenium, a mineral that protects THYROID cells from oxidative damage. The selenium helps form seleno-proteins that bring down the TPO antibodies (thyroid peroxidase antibodies). Two organic Brazil nuts each day will give you the daily-recommended dose of 200mcg of selenium you need. If you don’t tolerate nuts, you can take a selenium supplement (200 mcg/day). SWEET POTATOES & YAMS Sweet Potatoes and yams are one of the most nutritionally dense foods on the planet. Did you know that the rich orange color provides one of the highest sources of beta carotene in the form of Vitamin A? Also full of antioxidants, also help with inflammation & lots of vitamin C, which is found in high concentrations in the ovaries and is essential for hormone production/ regulation, when absorbed in ovaries, it then stimulates the production of the PROGESTERONE hormone.
PROGESTERONE decreases your body's reliance on the hormone CORTISOL, which ages the skin. There are many benefits to balanced progesterone that affect aging. It is a natural antidepressant and anti-anxiety hormone and a sleep aid – all of which affect how your body ages. Both sweet potatoes and its cousin the Yam contains what is most referred to as the “happy hormone” or the “fountain of youth”. So, get ready to cook up some sweet potatoes!! ;o) CAMU CAMU POWDER FOR ADRENALS & IMMUNE SYSTEM You may already have many symptoms of adrenal burnout, such as, exhaustion in the morning, craving salt and sugar, crying spells, feeling tired, but wired at night, and black circles under your eyes. Camu-camu powder, can help stabilize your ADRENALS by boosting vitamin C, which is found in the highest concentrations in your adrenal gland. This Peruvian berry has more powerful anti-oxidative and anti-inflammatory properties than vitamin C supplements. CELERY Celery’s rich organic sodium content has the ability to dislodge calcium deposits from the joints and holds them in solution until they can be eliminated safely from the kidneys. Celery is a well-known natural diuretic and has ample ability to flush toxins out of the body. Celery also has significant anti-inflammatory properties making it an essential food for those who suffer from HORMONAL IMBALANCES and auto-immune illnesses. CRUCIFEROUS VEGGIES = BROCCOLI, CAULIFLOWER, CABBAGE, BOK CHOY, BRUSSEL SPROUTS These healthy vegetables are rich in calcium, help to prevent PMS, and are known for maintaining ESTROGEN levels in the body. Broccoli contains a compound called Diindolylmethane or DIM for short. DIM enhances estrogen metabolism and helps to ELIMINATE BAD ESTROGENS from your body. For all those ladies who want to block the excessive production of estrogen, consuming foods rich in DIM can be very helpful. FLAXSEEDS + PUMPKIN SEEDS, SUNFLOWER & SESAME SEEDS, *QUINOA & BUCKWHEAT CAN BE USED LIKE GRAINS. Flax seeds are a major supplier of PHYTOESTROGENS including lignans, which work to prevent some types of cancers. Flax seeds are known best for balancing the PROGESTERONE to ESTROGEN ratio. Along with its beneficial impact on women’s health, flax seeds also assist with acne. These seeds containomega-3 fatty acids, which have anti-inflammatory properties. Some other significant benefits of these miraculous seeds include reducing cholesterol, improving heart health, and strengthening of bones. You can easily add any of these seeds to smoothies or sprinkle over salads & meals.
LEAFY GREEN VEGETABLES Leafy green vegetables, such as spinach, kale, arugula, collard greens & swiss chard are rich in essential nutrients which contribute to BALANCING HORMONES in the body. Leafy greens also contain magnesium, which can lower your stress and anxiety by controlling the production of STRESS HORMONES. In addition to improving levels of cortisol, these vegetables are also a great source of natural iron, which is required for normal THYROID functioning. Moreover, these vegetables can also help to get ESTROGEN back in balance. These veggies are packed with antioxidants, so consuming more of these can also fight inflammation - a root cause of numerous health issues.
GREEN TEA Can help to increase insulin sensitivity and balance some HORMONE levels. It can also support weight loss, which lowers your risk of developing hormone imbalances. It has so many other benefits, that you should be adding some organic green tea to you daily intake.
FOODS TO AVOID OR MINIMIZE
In addition to including healthy food items in your diet, there are some things that you should try to avoid to ensure your hormonal health. I’ve added some substitutes to help you transition.
ALCOHOL
Alcohol can spark hot flashes, but it also affects blood sugar levels and causes a SPIKE IN ESTROGEN. Drinking alcohol in large quantities causes significant hormonal problems throughout the body. If you do choose to drink, try to stick with RED WINE – it’s the best option – and never drink on an empty stomach, be sure to eat a meal with a little fat before any alcohol, this helps to slow absorption of alcohol to the bloodstream.
CAFFINATED DRINKS
Just like alcohol, many of the caffeinated beverages like coffee also PROMOTE HOT FLASHES and will stimulate the release of STRESS HORMONES. These stress hormones in turn affect blood sugar and insulin release, which can wreak havoc if it happens too frequently. In addition to minimizing sugar and alcohol, take a break from caffeinated drinks. Start by cutting down on the amount of caffeine you ingest, then work on finding healthier substitutes to get rid of caffeine altogether. Try DECAFFINATED COFFEE, roasted CHICORY ROOT powder or HERBAL TEAS.
PROCESSED OILS
Oils such as corn, canola, peanut, soybean & sunflower are processed - using very high heat and chemicals such as hexane, leaving you with an oil that is very oxidized, which means it oxidizes in your blood, turns rancid, which leads to inflammation in the body, damages your cells, CHANGES DNA, and not only accelerates aging but can lead to a host of other problems like HORMAONAL IMBALANCE and heart disease. USE EXTRA VIRGIN OLIVE OIL for cold & low heat and AVOCADO OIL for high heat (up to 520 degrees).
SUGAR
It is important to cut down sugar intake. Any kind of sugar– including corn syrup, white sugar and brown sugar – is known for WORSENING HORMONES, specifically in women. Moreover, eating sugar can increase the chances of developing insulin resistance, and the imbalance of insulin can result in several health issues in both men and women. Not only will avoiding sugar help to maintain hormonal balance, but it will be helpful for losing weight.
NOTE: NATURAL SUGAR FROM FRUITS ARE OK.
SUGGESTED SUGAR SUBSTITUTES:
PURE STEVIA
PURE MONK FRUIT SWEETENER
YAKON SYRUP
MOLASSES
HONEY
WHEAT
You have substances in your body called Advanced Glycation End Products(AGEs). AGEs are responsible for speeding up - or slowing down – the AGING PROCESS in your body and that includes aging and damage to your organs, your joints and of course, your HORMONES. One of the factors that causes the increase in AGEs levels in the body is elevated blood sugar levels. When you consume wheat, even whole-wheat, your blood sugar level spikes-then crashes. INSTEAD CONSUME BROWN RICE, QUINOA, BUCKWHEAT & AMARANTH.
DAIRY = MILK, YOGURT, CHEESE, BUTTER/GHEE, CREAM, WHEY
The main ingredient in dairy is lactose, another form of sugar. And it raises blood sugar levels, again, in the same way as wheat or ordinary sugar leading to an increase of AGEs. The other problem with dairy is all the HORMONES. The overwhelming vast majority of commercial dairy and dairy products today carry the HORMONES of the cow that produced it, as well as the ADDITIONAL HORMONES given to this cow, so that it can produce abnormal quantities of milk to fulfill commercial needs. In addition to increasing wrinkles and dull skin, these hormones contribute to your hormonal imbalance. SWITCH TO Organic Hormone free dairy products, or better yet, use nut or seed milks, like ALMOND MILK. DAIRY FREE VERSIONS, like COCONUT YOGURT, COCONUT KEFIR & ICE CREAM. Fortunately, there are a lot of dairy free options available now.
EGGS
Eggs are the hormonal center in all female organisms. They contain the highest concentration of hormones your body can produce. Which is great, because we all need these eggs to get pregnant & develop into a human. However, when your body has reached a tipping point with hormones and is unable to process or filter out its OWN hormones, adding eggs (a concentration of HORMONES) from another animal will only contribute to your own imbalance and make it that much more difficult to find relief from your symptoms. ONLY CONSUME HORMONE FREE, ORGANIC FREE-RANGE EGGS OCCASIONALLY.
ANIMAL PROTEIN
As with Dairy and Eggs, consuming animal protein in excess is consuming hormones from another animal (made even worse if this animal has had additional hormones injected into it). Again, when your body has reached a tipping point with hormones and is unable to process or filter out its OWN hormones, this concentration of HORMONES from another animal will only contribute to your own imbalance and make it that much more difficult to find relief from your symptoms.
If you can’t give up animal protein, then at least try to BUY NO ADDED HORMONES, ORGANIC, GRASS FED, FREE RANGE OR STICK WITH WILD GAME & WILD CAUGHT FISH.
*NOTE – An easy hormone free substitute for protein is HEALTHY LIFE CREATIONS - COLLAGEN POWDERS – they are from wild caught (fish) or grass fed-free range (bovine), containing NO hormones, and many benefits.
Learn more at: HealthyLifeCreations.com
WHY PROTEIN IS IMPORTANT
Your body needs protein to stay healthy and work the way it should. More than 10,000 types of protein are found in everything from your organs to your muscles and tissues to your bones, skin, and hair.
Protein is also a critical part of the processes that fuel your energy and carry oxygen throughout your body in your blood. It also helps make antibodies that fight off infections and illnesses and helps keep cells healthy and create new ones.
Divide your weight in half and that’s basically the “minimum” grams of protein your body needs daily, try to spread those out to 20-30 grams per meal/snack. (1 gram of protein for every 2.2 pounds of your total weight is the recommended minimum according to the Mayo Clinic).
YOU MAY NEED MORE PROTEIN
Some people do benefit from eating a higher percentage of protein each day. This includes people who are:
age 50 and older
healing or recovering from an accident or surgery
physically active or an athlete in training
trying to lose weight
living with a chronic health condition, which reduces your appetite or limits your physical activity
You may first think of meat when you think about protein. However, the following are also good sources, and hormone free.
beans and lentils
wild caught fish
nuts and seeds
collagen powder
BENEFITS OF COLLAGEN POWDER
Collagen can promote satiety hormones (good for weight loss purposes), inhibit cortisol effects (preventing premature skin aging), and counter low estrogen levels (granting you more youthful-looking skin). That said, not all collagen supplements are created equal, that is why I recommend the brand, Healthy Life Creations.
What is collagen?
The most abundant protein in the human body. Found in your skin, hair, fingernails, gut lining, joints, bones, muscles, brain and more.
It’s the glue holding your body together, providing strength, structure & elasticity throughout the entire body.
Unfortunately, as we age our collagen production slows, causing wrinkles, sagging skin, weakening bones and joints, digestive issues and other signs of aging.
By consuming collagen, you can help fill this depletion and regenerate your skin, repair joints, reduce pain & inflammation while reducing & prolonging symptoms of aging.
Collagen can also help you obtain your recommended daily
protein needs. Each tablespoon contains 5-6 grams of protein.
Clinical research shows that regularly consuming a high-quality pure collagen peptides powder, can promote younger skin; improving the skins moisture level, skin smoothness, signs of deep wrinkles & skin suppleness. Type 1 collagen makes up over 70% of the skin.
I searched the globe for the best, and then created my own brand, Healthy Life Creations. All of my collagen powders are unflavored &:
· Free of Antibiotics
· Free of Hormones
· No Preservatives
· High Digestibility
· Dissolve in Hot or Cold
· No Sulfates
· No Additives
· Fat Free
· Cholesterol Free
· Gluten Free
· Non-GMO
· Soy Free
· Dairy Free
· Sugar Free
· Non-Gelling
You can simply add it to drinks or meals providing a protein boost with optimum anti-aging & healing support.
HEALTHY LIFE CREATIONS collagen powders are treated with a non-GMO food grade enzyme to provide low molecular weight protein for easy digestion, great for those with digestive issues. My “pure” collagen powders are NOT FROM CHINA & are tested by an independent third-party accredited laboratory to ensure the purity & quality. Our Processing EXCEEDS PURITY REQUIREMENTS of the United States, European & Japanese Pharmacopoeias for Collagen.
Learn more at: HealthyLifeCreations.com
And to read my personal healing story ;o)
THE 5 DAY GUIDE
SUGGESTED SCHEDULE OF SELF-CARE & MEALS
Follow this schedule for 5 days, choosing meals from the included recipes and you can go from feeling depleted to energized in just a short time. You can add & mix recipes with any of the “foods to eat” section. I recommend reading through, pick out some recipes and then do your food prep, to prepare you for the first few days.
Upon waking every morning, make a hormonal healing lemon elixir.
LEMON ELIXIR
Squeeze half of a lemon (or use Tbsp of lemon concentrate) into
12-16 ounces of warm or room temperature water.
Optional: add a teaspoon – tablespoon of apple cider vinegar.
By drinking warm lemon water, you kick-start your metabolism, alkalize your blood (which means more oxygen to your cells)and hydrate your body.
Why add Apple Cider Vinegar:
increases satiety and helps people to lose weight
reduces belly fat
natural laxative and can improve digestion
lowers blood sugar levels
improves insulin sensitivity
lowers cholesterol
lowers blood pressure and improves heart health
prevents & decreases the risk of getting cancer
slows down the growth of cancer cells
Wait at least 15 minutes then make fresh celery juice or include celery in your morning smoothie.
CELERY JUICE
2-3 stalks of celery, 1 cup of water, blend & drink.
Optional: add a splash of unsweetened concentrated cranberry juice with stevia or a sugar substitute.
Why add Cranberry juice: it helps to emulsify fat & reduce the appearance of cellulite.
Then wait 15-20 minutes before having breakfast.
You will have both of these drinks DAILY over the next 5 days, and continue to have daily as often as you can.
Before you start your day, set an intention for the day, and say an affirmation.
One of my own daily affirmations is, “There is no emergency, slow down & breathe.”
Choose one that works for you. Here are a few to help you get started:
I am healing and getting stronger every day.
I make positive choices for my health & wellbeing.
Happiness is a choice, and today I choose to be happy.
I possess incredible power within me & can achieve my goals.
I set goals and go after them with positive determination.
Before you sit down to enjoy breakfast, take 5 deep breaths.
By practicing deep breathing, you are sending oxygen to your cells and resetting your nervous system.
As you have your fabulous smoothie or breakfast option savor every sip or bite. Be present in the moment.
BREAKFAST
As you leave the house to go to work or generally start your daily routine, turn on some music. Music is a powerful way to bring your body and mind into a positive state. You can also buy CD’s or download audios from motivational speakers or spiritual leaders, and listen to their inspiring words.
Now, let’s fast forward to that mid-morning stomach grumble when you usually hit the coffee machine or maybe even grab a muffin or a cookie. Make sure you have planned for your day by preparing healthy snacks so you won’t reach for junk.
OPTIONAL MORNING SNACK
– Enjoy your prepared healthy snack & chew with delight.
Nearing lunchtime. Time to reset the nervous system, so take 5 deep breaths before you enjoy your delicious lunch.
LUNCH
Are you feeling relaxed yet? You are halfway through your day, and you are doing great. Make sure you chew your food, and don’t overeat. You need at least 30% empty space in the stomach for optimal digestion.
Now you are nearing the afternoon, when many people get tired, but not today! You are going to munch on one of the afternoon snacks I suggest, to give you a boost of energy.
OPTIONAL AFTERNOON SNACK
Almost done… You are coming home or done for the day. Make sure you give yourself sometime to release the stress from your day. Take a minute to think about the day and how you can leave it behind you. Did somebody upset you today, or are you feeling content? Tap into whatever you are feeling, and be present for this feeling, take time to accept it, and then let it go.
Now, enjoy your dinner from recipes listed.
DINNER
After dinner, take an extra few minutes of alone time, and do something for yourself. Remember, we must take care of ourselves before we can take care of anyone else.
DO SOMETHING NICE FOR YOURSELF, WHICH CAN MEAN:
Sipping your favorite decaf herbal tea on the deck
Applying a homemade facial mask and relaxing
Reading a book or saying some extra affirmations
Watching your favorite TV show, or a good movie
Taking a luxurious bath or a long shower
Watching an inspiring YouTube video
Calling a love done to catchup
Enjoying an evening stroll
Remember, you can thrive in this fast-paced world by mastering some tools for simplifying your life. It’s as easy as giving yourself a break from the modern “emergency” state, by practicing deliberate self-care & eating the right foods.
RECIPES FOR HORMONE BALANCE
BREAKFAST RECIPES
Smoothies
You can use almost any fruits & vegetables in smoothies, so get creative & use ones from the FOODS TO EAT LIST. Fruits & Veggies can be fresh or frozen chunks. Combine all raw ingredients in your blender & blend until smooth. Then add any powders. Add more water & ice if needed to reach your desired consistency.
Additional smoothie ingredient ideas to reach hormone happiness.
● chia, flax, hemp, sesame seeds
● spirulina/chlorella
● supergreens powder
● bee pollen
● Wellness super blend powder
● raw cacao powder (for chocolate)
● superfoods smoothie powder
● organic powders; acai, pomegranate, beet, matcha
● collagen protein powder (Healthy Life Creations)
● goji berries
● golden milk powder (anti-inflammatory)
3 Smoothie recipes included;
Hormone Health Smoothie
1 ½ - 2 cups water or non-dairy milk, like unsweetened almond milk
2 cups kale, spinach, cabbage, Bok choy (can be a mix of any)
½ cup strawberries & half banana
⅓ avocado
1 teaspoon - tablespoon flaxseeds
2 TBSP Collagen Powder (Healthy Life Creations)
1 tsp - TBSP of raw honey, molasses, monk fruit or stevia
Place ingredients in the blender, optional ice, blend until smooth.
Anti-inflammatory Feel Good Smoothie
1½ - 2 cups water or nut milk (may need to add more)
1½ cup of spinach, kale, cabbage or broccoli
1 orange, without peel
1 teaspoon - TBSP flax or sesame seeds
⅓ avocado
½ teaspoon of each: turmeric, ginger & cinnamon
1-2 oz lemon juice
2 TBSP Collagen Powder (Healthy Life Creations)
1 tsp - TBSP of raw honey, molasses, monk fruit or stevia
Place ingredients in the blender, optional ice, blend until smooth.
Cleansing Smoothie
1 ½- 2 cups water or milk substitute (may need to add more)
1-2 stalks of cut celery
1 small cucumber
⅓ avocado
½ cup or more of pineapple, peach or mango chunks
1 teaspoon flax or sesame seeds
2 Tbsp Collagen powder (Healthy Life Creations)
1-2 oz lemon juice
1 tsp - TBSP of raw honey, molasses, monk fruit or stevia
Place ingredients in the blender, optional ice, blend until smooth.
Chocolate Mint Smoothie Bowl
2 Servings (one can be frozen for later)
1 avocado
1 small frozen banana
3tablespoons raw cacao powder
2 tablespoons almond butter
1 cup dairy-free milk (coconut, almond, oat, etc.)
1 tsp - TBSP of raw honey, molasses, monk fruit or stevia
2 cups baby spinach
10 fresh mint leaves
Place ingredients in the blender, blend until smooth, dish out.
Optional top with - 1/2 cup fresh or frozen berries & drizzle of honey.
Berry Bowl with Nut Milk
¼ cup pumpkin seeds
¼ cup sunflower seeds
1 cup fresh blueberries (you can also use frozen; or any berries like strawberries, or raspberries, fresh or frozen)
3 dates, chopped
1 cup nut milk
¼ teaspoon vanilla extract
Add the ingredients to a bowl and enjoy.
Grain-Free Cereal with Nut Milk
2 Servings – Can store mixture in an airtight container.
1/2 cup almonds
1/2 cup walnuts
2 tablespoons chia seeds or flaxseeds
1/8 cup coconut flakes
1 teaspoon cinnamon
1 apple, diced
1 cup nut milk
Place almonds and walnuts in food processor or coffee grinder and chop until desired consistency and then place in bowl, add chia seeds or flax seeds/meal, toasted coconut, diced apple, and cinnamon.
Serve cereal with nut milk for a cold version or place ingredients in a pot with milk, warm up and serve.
Buckwheat Power Porridge
You can make this the night before. Unlike oats or wheat, buckwheat is relatively easy to digest. This is due to the fact that it comes from an angiosperm plant and is technically not a grain, but a seed.
1/8 cup chia seeds
1/4 cup buckwheat groats raw
1 tsp vanilla powder or extract
5 dates
1/2 teaspoon cinnamon
1 tbsp collagen powder
1/4 cup blueberries (or fruit of choice)
1/8 cup pumpkin or sunflower seeds
3/4 cup water or seed milk
honey for drizzling if desired
Combine dates, vanilla, water/milk & collagen in blender. Blend until smooth.
In a small bowl, combine buckwheat and chia seeds. Add liquid mixture to bowl and stir well. Place in fridge for about 15 minutes or overnight covered. Serve topped with blueberries & seeds. Drizzle with honey, if desired.
SNACK & DESSERT RECIPES
Chia Pudding
2 servings, good in fridge for 4 days.
½ cup dairy-free unsweetened seed milk
½ cup water
2 tablespoons raw honey or 1/3 teaspoon stevia
½ teaspoon vanilla extract
2 tbsp collagen powder
3 dashes of cinnamon
⅓ cup chia seeds
1 cup fresh berries (or fruit of your choice)
(optional) 2 teaspoon raw cacao powder if you need a chocolate fix.
Add milk, water, sweetener of choice, vanilla, collagen, cinnamon, and optional cacao powder together in a bowl. Mix in the chia seeds and stir. Allow the mixture to set for about 10 minutes in fridge (or overnight in air tight container) to allow the chia seeds to absorb the liquid. Stir again and top with fresh fruit. Optional drizzle with honey.
For warm pudding, heat the dairy-free milk & water over low heat several minutes until warm, not boiling (about 3 minutes). Mix in the sweetener, vanilla, cinnamon, (cacao) and chia seeds. Mix well, then leave the pudding to set. Serve with fresh fruit.
Hummus & Veggies
As much celery (VEGGIES) as you want with ¼ - ½ cup of Hummus.
THE BEST OLIVE HUMMUS EVER!
Good refrigerated in an air tight container for 5 days.
1 can drained and rinsed garbanzo beans
½ cup of olives (no pits)
1 garlic clove or 2 frozen garlic cubes
¼ cup tahini
2 Tbsp lemon juice
3 tsp olive oil
¼ tsp salt
Dash of onion powder, basil & paprika
Add beans & olives to food processor and pulse.
Mix all other ingredients into small bowl and add to food processor.
Pulse/puree until well mixed, you may need to add a bit of water or lemon juice while mixing if too dry.
Goji Berry Protein Bites
1 cup quinoa flakes, or rolled oats
¾ cup sunflower seed butter (or almond butter)
¼ cup ground flax seed
2 tablespoons dried goji berries (or any dried fruit)
3-5 pitted dates (for sweetness)
1 teaspoon cinnamon
Mix all the ingredients in a high-speed blender. Mix well. Scoop out into balls and store in an airtight container.
Kale Chips & Seeds
2 cup of bite-sized kale leaves
2 tablespoon of olive oil
½ teaspoons of sea salt
Mix all ingredients in a bowl. Place kale pieces on a parchment-lined baking sheet and bake at 350°F for 10–15 minutes, until crispy and starting to slightly brown. Watch them closely, as they can easily burn. Enjoy crispy kale chips with an 1/8 cup of pumpkin or sunflower seeds.
Berry Bowl
1/2 cup fresh berries
1 tablespoon unsweetened coconut flakes
1/8 cup of seed or nuts
Add ingredients to a bowl and enjoy!
Yummy Sweet Potato
Half roasted sweet potato with 1 tsp of almond butter & cinnamon.
Dates & Seeds
3 dates, pitted & ¼ cup sunflower seeds
Apple & Almonds
Any type of apple with 1/8 cup of almonds or walnuts
Ice Cream
4 bananas
4 Tbsp almond butter
1Tbsp cocoa powder
¼ cup almond or coconut milk
Blend ingredients and store in freezer
Sweet Potato Brownies
3/4 cup sweet potato (mashed with fork)
1/2 cup creamy raw almond butter
1/2 cup cacao powder
1 cup monk fruit sweetener
1/3 cup gluten-free flour mix
1 teaspoon baking powder
1 teaspoon vanilla extract
1/4 teaspoon salt
Preheat the oven to 350ºF and line a 9-inch square pan with parchment paper. In a large bowl, combine the mashed sweet potato, almond butter, cacao powder, monk fruit, flour, baking powder, vanilla extract, and salt. Stir well, until a relatively smooth batter is formed. (You can also do this in a food processor.)
Bake at 350ºF until the edges look dry and the center of the brownies have puffed up, about 35 to 40 minutes.
Let the brownies cool completely before slicing, or they will be too soft.
Cut them into 16 small squares, and store the leftovers in an airtight container in the fridge. I think they taste even better when you serve them cold from the fridge the next day! Leftovers can be stored in the fridge for up to a week, or in the freezer for up to 3 months.
LUNCH RECIPES
To feel fuller, add ¼ cup of cooked quinoa or buckwheat or add ½ cup of navy or garbanzo beans to any recipe. Add your choice of protein to side dish recipes, like; fresh or canned fish, beans or chicken.
Pineapple, Cabbage & Sweet Potato
1 tablespoon olive oil
½ small onion, chopped
1 garlic clove, chopped
1 cup shredded purple or green cabbage
1/2 cup chopped pineapple (fresh or frozen)
Sea salt and black pepper, to taste
Roasted sweet potato
Place pot over medium heat. Add oil, onion and garlic. Sauté for about 3 minutes, then add cabbage. Sauté for about 5 minutes until it wilts. Stir in pineapple. Season with salt and pepper and mix well. Enjoy alongside a roasted sweet potato & protein choice.
Detox Spinach Bowl with Salmon
1 cooked salmon fillet (or can of salmon)
1 teaspoon olive or avocado oil
1 garlic clove, chopped
2 cups spinach
sea salt and black pepper to taste
Half of 15-ounce can of chickpeas, drained and rinsed
1/2 cup sprouts or herbs
1 TBSP hemp or pumpkin seeds
1/2 avocado & Juice of 1 lemon
Add chopped garlic to oil in pan. Sauté for about 3-5 minutes. Add the spinach. Let the spinach wilt for about 3 to 5 minutes. Season with sea salt and black pepper. Serve in a bowl with chickpeas, sprouts, seeds, avocado, olive oil and lemon juice. Top with grilled salmon.
Cabbage & Carrot Salad
Optional: add 1/2 cup cooked quinoa & protein choice.
Easy option – buy bag of shredded broccoli, carrot & cabbage (used for coleslaw)
3 large carrots, rinsed, trimmed, and peeled
½ cup diced or shredded cabbage
1 bunch parsley, rinsed and finely chopped (optional)
1 teaspoons Dijon mustard
1 tablespoon freshly squeezed lemon juice
1 tablespoon extra-virgin olive oil
1 teaspoon honey
1 pinch kosher salt
Sunflower seeds
Fit a food processor with a shredding blade and shred the veggies. Place shredded veggies in a serving bowl and add the parsley. Set aside.
In a small bowl, whisk together the mustard and lemon juice, then drizzle in olive oil while whisking. Whisk in honey and salt. Drizzle dressing over the shredded veggies and toss well to coat. Top with sunflower seeds if desired.
Broccoli Tahini Salad
2cups broccoli florets (raw or lightly steamed)
¼ cup chopped red onion
1 small cucumber, chopped
½ cup cherry tomatoes
¼ cup pitted black olives
3cups chopped arugula, or mixed greens
Steam broccoli for 3 to 5 minutes until slightly tender. Remove broccoli from the pot and set to the side to cool.
Place all the ingredients in a large bowl; the onion, cucumber, broccoli, tomatoes, olives, arugula/mixed greens. Drizzle with dressing and mix.
+Tahini Dressing
¼ cup tahini
2 lemons, juiced (or use concentrate)
1 garlic clove, chopped
¼ cup water
1 TBSP Extra Virgin Olive Oil
1 teaspoon cumin powder
Sea salt and black pepper, to taste
Mix the ingredients in a small bowl. Add a few TBSP of water (or EVOO) if the dressing is too thick. You can store dressing in an airtight container for 5 days.
Green Bean Salad with Tahini Dressing
2 cups of cooked green beans (fresh or frozen)
1 small onion, chopped
1 cucumber, chopped
1 cup shredded purple or green cabbage
2 cups mixed greens (spinach, arugula, or herbs like parsley, cilantro)
In a large bowl add all ingredients & drizzle with the Tahini Dressing.
DINNER RECIPES
Go ahead and bake 4 sweet potatoes to use over the next few days.
ROASTED SWEET POTATOS
4 large sweet potatoes
Preheat the oven to 400 degrees.
Place the sweet potatoes onto a baking pan. Bake for about 45 minutes. Remove from the oven and prick the center with a fork or knife. If it slides through easily then the sweet potato is ready to eat. If there is still some resistance, bake for an additional 10 to 15 minutes.
*You can also cut sweet potatoes into large chunks, bake and then store in freezer (to conveniently take out only what you need).
Grilled Salmon
1 teaspoon paprika
1/2 teaspoon cayenne & cumin (optional)
Sprinkle of onion & garlic powder
1 teaspoon sea salt
1to 2 tablespoons of olive oil
Place the salmon in a mixing bowl and add herbs, coat the salmon. Roast in the oven at 350 for approximately 20-30 minutes, until desired doneness.
Remove from the oven and serve alongside sweet potato or choice of veggies.
Orange Tahini Sweet Potato Mash Bowl
Optional: Serve with chicken breast or salmon.
4 Servings (save some for later)
Mash – base layer
4roasted sweet potatoes
¼ cup fresh orange juice
1teaspoon cinnamon
1 bunch scallions, chopped
3tablespoons olive oil, sea salt and black pepper, to taste
Preheat the oven to 400 degrees F/205 C. Roast the sweet potatoes, 45-60 minutes.
Roughly chop up the roasted sweet potatoes (with or without the skin) and add them to a medium-sized pot over medium/low heat. Add orange juice, cinnamon, scallions, sea salt, black pepper, and 1 tablespoon of oil. Use a fork to mash up the sweet potatoes to your desired consistency.
Roasted Veggies
1large fennel bulb, roughly chopped
1large bunch broccoli, roughly chopped
1 large red bell pepper
1large yellow bell pepper
3tablespoons olive oil, sea salt and black pepper, to taste
Add fennel, broccoli, and bell peppers to a mixing bowl. Coat with 2 tablespoons of oil. Season with sea salt and black pepper. Mix well and layer onto a baking sheet. Bake for about 20 minutes. Turn over the vegetables with a spatula and bake for an additional 10 minutes or until tender. Remove from the oven and set to the side to cool.
+ Oregano Tahini Dressing
2tablespoons tahini
2 lemons, juiced
1teaspoon dried oregano, 1 garlic clove, chopped
Sea salt and black pepper, to taste
Add ingredients to a small bowl and mix well. Add a few tablespoons of water if the dressing is too thick.
Top with:
2cups cooked lentils
2tablespoons ground flaxseeds
1-2 sliced avocados
Divide the sweet potato mash between 4 serving bowls. Top with roasted vegetables, lentils, ground flax seeds and sliced avocado. Drizzle tahini dressing over the top and serve.
Lentil Burger with Grilled Pineapple & Veggies
4 Servings
2 cups cooked brown lentils
1 onion, chopped
1 garlic clove, chopped
3 tablespoons ground flax
1 teaspoon sea salt
1 teaspoon thyme
1 teaspoon curry powder
1 tablespoon of water or vegetable broth
1 tablespoon avocado oil (for frying)
4 pineapple slices
4 cups of cooked Broccoli, Bok choy, Brussel sprouts or mixed greens.
Optional cooked brown rice as side dish.
Combine lentils, onion, garlic, flax, sea salt, thyme, and curry powder in a large mixing bowl. Mash the ingredients well with a fork and form into burger patties. Add water or vegetable broth if the mixture is dry. Warm oil in pan over high heat. Fry each burger until brown on both sides (about 3 to 5 minutes per side). Once the burgers are done, set to the side. Briefly fry the pineapple slices for about 2 minutes per side and place on top of the burgers. Serve with veggie of choice and optional brown rice.
Roasted Cauliflower
Serve with Chicken or Fish & side veggie.
1 head cauliflower, chopped
1 fennel, thinly sliced
1 heaping tablespoon avocado or olive oil
1/2 tablespoon garlic powder
1/2 tablespoon onion powder
optional curry powder if you like it
1/2 teaspoon dried thyme
sea salt and black pepper to taste
Preheat oven to 450 degrees Fahrenheit.
Combine chopped cauliflower and sliced fennel in a large mixing bowl. Coat with oil, garlic powder, curry powder, thyme, sea salt, and black pepper to taste. Mix well and spread out onto a baking sheet. Roast for about 20 minutes until the cauliflower is golden brown.
(Optional) drizzle with a salad dressing.
Chickpea Chili
4 Servings
1 tablespoon olive or avocado oil
1 large onion, chopped
2 garlic cloves, chopped
1 yellow squash, chopped
1 zucchini, chopped
2 15.5-ounce cans chickpeas, drained and rinsed
2 tablespoons chili powder
1 tablespoon oregano
1 tablespoon cumin
1 cup vegetable broth
1 bunch cilantro, chopped
Melt oil in large pan. Add the onion and garlic. Sauté until fragrant (about 3 to 5 minutes). Add yellow squash, zucchini, chickpeas, chili powder, oregano, cumin, vegetable broth, and cilantro. Cover and simmer until the vegetables are soft (about 15 minutes). Serve with salad or sweet potato.
Chicken Salad Wrap (or Tilapia)
6-8oz hormone-free/organic chicken breast.
Sprinkle with onion, garlic & paprika spices, salt & pepper
Preheat oven to 400F.Season chicken with salt and pepper, place chicken on a lined baking sheet. Place in the oven and cook for 20 minutes, flip chicken and cook another 10-15 minutes, until cooked through. Remove from oven and let cool.
2 cups chopped cucumbers
1/2 avocado, peeled and chopped
1/2 cup loosely packed cilantro, chopped
juice of one lime
salt and black pepper, to taste
2 cups of mixed greens (optional)
4 kale, collard leaves or romaine lettuce leaves for wrap (optional)
While the chicken is cooking, add the chopped cucumber, avocado, cilantro and lime juice in a large bowl and mix well, season with salt and pepper.
Cut the chicken up into 1-inchcubes and add to the mixture in the bowl. Serve mixture over mixed greens or wrap in leaves.
THE FINAL VERDICT
Your health is in your hands. You alone are responsible for the food choices you make. One of the major contributors to good health is balanced hormones and any hindrance in the release of hormones or overproduction can be detrimental to your body and peace of mind.
Therefore, it is vital that you control your diet. What you eat and what you avoid really matters.
Implementing the foods in this guide and some self-care can allow you to experience how different life can feel with a few small changes.
I truly hope this has motivated you and helps to guide you to feeling better and enjoying life to the fullest.
You can thrive, it all starts with giving yourself a break, eating the right foods and practicing deliberate self-care.
You deserve it! Let me knowhow it goes!
Also, if you have enjoyed this free guide, I welcome you to check out my website and products - they are of the highest quality and affordable. You will find Collagen powders, Skincare, Superfood powders & CBD. Enjoy a discount towards your online order with the code: HORMONES, and I will be sure to add in some extra goodies for you!
Lastly, I invite you to follow my personal Facebook page, for more healthy tips, recipes, other health guides and lots of laughs:
I would love to get to know you and appreciate your comments
and thoughts on my posts.
Owner of Healthy Life Creations
Sheri Steffens
Certified in Wellness, Nutrition, Fitness & Weight Management for over 20 years. Research Specialist. CPT & NPTI Graduate of Personal Training & Nutrition.
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