When a woman's menstrual cycle is normal, ESTROGEN is the dominant hormone during the first two weeks of the cycle, leading up to ovulation (known as the follicular phase). Estrogen is balanced by PROGESTERONE after ovulation, during the second half of the cycle (known as the luteal phase). Estrogen dominance means a woman can have deficient, normal or excess estrogen, but with little progesterone to balance its effects. When this happens, a woman can experience a wide range of PMS symptoms. Here we will discuss a few ways to harmonize this balance and reduce symptoms.
- 1 large banana
- 1.5 cups milk - I like to use a coconut/hemp milk blend
- 1-2 raw egg yolks (you can use the separated whites in a scramble)
- 1 Tbs heaping nut butter - sunbutter, cashew or almond butter
- 1 tsp chai spice blend: 30% cinnamon, 30% ginger, 15% nutmeg, 15% cardamom, 10% clove (if you want to make it yourself, or just add a pinch of each.)
- 1/2 avocado
- 1 Tbs hydrolyzed collagen - collagen is great for joint health and reproductive health, high in amino acids that are difficult to find in other food sources. Your hair, nails, skin, muscles and ligaments will thank you.
- Cod Liver Oil - good source of vitamins A, D and K, as well as omega-3 fatty acids
- 1 tsp ashwagandha powder - adaptogen herb that supports a healthy immune system
- 1 Tbs pumpkin butter or puree, just because it's tasty
- 1 tsp cacao nibs
A couple of weeks ago, I posted about cold & flu prevention, but lets face it, sometimes we get sick. If you are like me and have a child in preschool, maybe it happens more often then you want to admit. Here are some tips for bouncing back fast and fortified.
· Vitamin C is a potent antioxidant found in many foods, especially brightly colored fruits and vegetables. It can greatly speed recovery from colds or flus. In terms of supplementation, avoid synthetic ascorbic acid if possible in favor of mixed flavonoids or acerola powder. (Vitamins are consistently better in their complex packages, rather than as an isolate.)