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Whether or not you struggle with hormonal imbalances, supporting our hormones through nourishment and nutrition is always a welcome addition to our wellness routines. Unfortunately many of us do face hormonal challenges at one point or another, which may be traced back to a myriad of causes from toxin exposure to lifestyle factors. These hormone challenges can range from insulin resistance to irregular cortisol, to estrogen dominance and beyond. Our many different hormones interact with each other, so more often than not, an imbalance of one hormone may be linked to imbalances with another. For this reason, it’s important to look at the whole picture of our health and approach our wellness from a holistic wide angle view. While I will always encourage you to speak with your doctor and/or naturopath, I thought I would share a simple yet effective smoothie recipe that can support you in your hormone journey and overall cycle health.

**Nutrients to Support Your Hormones**

*Fibre*

Fibre is well known for supporting healthy digestion, which is just one of many benefits to prioritizing fibre for hormone health. A happy gut allows for happy hormone production and detoxification. Fibre is also supportive in balancing blood sugar (insulin levels) which directly correlate to the production and elimination of other hormones in our bodies. Adequate fibre also specifically allows us to metabolize and eliminate any estrogen surplus our bodies might be experiencing. For this reason, adding in different seeds - especially chia seeds which are high in fibre, can be especially nourishing and hormone balancing.

*Protein*

As another key component of blood sugar management, including enough protein in our daily meals will not only help us build and maintain muscle, it will also help us to feel satiated after  meals, keeping cravings and mood swings at bay. This regulation helps to keep our hormones in check. Beyond blood sugar and insulin, protein provides our bodies with amino acids which are used to produce certain hormones such as estrogen, and help our hormones communicate with the different systems and functions of our bodies. Adding protein powder to your smoothie (if your belly agrees with it) can be a great way to ensure you’re incorporating enough protein into your day. (And spirulina for a little extra boost!)

*Fats*

Fats are a complicated topic with a long convoluted history in the world of health. Although the conversation can’t necessarily be boiled down to one simple answer, for the sake of attempting to simplify fats as they relate to hormones - many naturally occurring fats (from unprocessed foods) are the building blocks for hormone production, and therefore a necessary piece of the balanced plate puzzle. In other words, don’t be afraid to include fats like avocado, coconut, olives or nuts & seeds to your meals. They again help us to feel satiated and support many functions in our bodies. Adding avocado and seed cycling seeds (more on that below) is a great way to balance your morning smoothie.

*Antioxidants*

Antioxidants work to protect us from oxidation and free radicals. They have an anti-inflammatory effect, which supports our bodies optimal functioning and allows our hormones to work as they should. Adding spinach, berries and spirulina to your smoothies is a great way to get in those antioxidants to keep inflammation at bay, and your hormones balanced.

**Seed Cycling**

As women, we move through 4 different hormonal phases of our cycle each month. Seed cycling is a simple yet effective practice of using various seeds to support these different phases. The different properties of each seed can support the different hormone fluctuations necessary to create harmony and balance in our cycles. Seed cycling can be beneficial to foster healing if you’re experiencing symptoms or imbalances, or to simply work alongside your already happy hormones. It often takes a handful of cycles to begin to notice and feel a difference, and is important to be patient with your body as you intentionally use food to fuel your well-being.

*How-To *

Day 1 through Day 13: 1 tbsp of ground flax seeds + 1 tbsp of ground pumpkin seeds
Day 14 through Day 28-30: 1 tbsp of ground sunflower seeds + 1 tbsp of ground sesame seeds
Days 1 through 13

In this phase of our cycle, estrogen levels start low and steadily increase. There’s a fine balance between too much and too little estrogen, so we can incorporate seeds that contain phytoestrogens to support this internal dance. Imbalanced levels can negatively impact other hormones, so it’s important to keep estrogen in check. Phytoestrogens work by adapting to the body’s natural estrogen levels. They can support an increase of estrogen where needed, and may also help to decrease estrogen in the body. They do this thanks to the lignans they contain, which bind to estrogen receptors and help to modulate production. Flax is especially high in lignans, supporting this balance, while pumpkin seeds are rich in zinc which will help to prepare the body for progesterone secretion in the next phase.

Days 14 through 28-30

This phase is brought on by a sudden drop in estrogen, when progesterone levels steadily begin to rise. Estrogen levels then increase throughout this phase, however if they get too high, they might bring on PMS symptoms and lead to a difficult cycle. Progesterone keeps estrogen in check,  so modulating healthy progesterone levels is vital for a happy cycle and happy body. In this phase, we want to focus on omega 6s (found in sesame and sunflower seeds), which convert into gamma-linolenic acid (GLA) in the body, supporting progesterone levels and reducing inflammation.

*A Few Reminders*

*Always use raw seeds (not roasted nor salted)
*Choose organic when possible
*Keep your seeds in the fridge to avoid oxidization, and ideally grind them fresh each day. (For myself, this isn’t realistic for my mornings so the next best thing is to grind in small batches and keep them stored in glass jars in the fridge/freezer)
*If adding these seeds to something warm (like oatmeal or soups) add them after cooking to avoid denaturing the nutrients

HAPPY HORMONE SMOOTHIE RECIPE

Ingredients:

- 1-2 large handfuls of spinach
- 1/2 frozen banana + 1/2 avocado or 1 full frozen banana
- 1 large handful of frozen berries (I love blueberries or strawberries)
- Filtered water to blend (or coconut water for a little extra hydration/electrolytes if you prefer!)
- 1 tbsp of chia seeds
- 1 scoop/serving of protein powder (I typically use pure hemp protein, and have also been loving Cymbiotika's protein lately!)
- 2 tsp spirulina (I use Organika or Prairie Naturals)
- 1 tbsp ground pumpkin seeds + 1 tbsp ground flax (day 1 - 14) OR 2 tbsp ground sunflowers seed + 2 tbsp ground sesame seeds (day 14 - 28)

Optional Add-Ins: (for flavour + nutritional gold stars)

- Mint
- Basil
- Pure vanilla extract
- Almond butter
- Raw cacao powder
- Cinnamon

Instructions:

- Blend spinach, frozen fruit and water until consistent
- Add powders and seeds
- Blend until creamy & smooth
- Pour & savour

Notes:

*Add as much water you like throughout - less if you prefer a thicker smoothie, or more if you prefer thinner
*Ensure you blend the spinach and frozen fruit before adding the powders/seeds to avoid them sticking to the sides
*Use organic when possible & accessible 
*You may choose to add 1 tbsp extra flax for extra fibre & hormone support

Enjoy & be well x

Happy Hormone Smoothie

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This program in intended to support your well-being through adressing hormone and adrenal imbalances. We will look at the intersection of mind and body and create a framework to best support your healing and have you feeling your very best. We will dive into your daily habits and routines to better understand your digestion, stress management, sleep, nutrition, and beyond. By supporting your blood sugar, circadian rhythm, energy levels, nervous system, mood, lymphatic system, and cortisol, we will get to the root of your symptoms no matter how big or small. After getting curious about what's really happening in your body, together we will build a set of tools that will support you in your overal health and well-being.

Hello! My name is Heather and I am a Certified Holistic Health & Wellness coach. As a mindfulness and meditation leader, and love to weave holistic health with mindful practices. I am also in the process of completing a hormone masterclass and adrenal masterclass to better support you in your well-being, through adressing imbalances and providing information and tools to reduce stress in both mind and body. I believe that our mental and physical well-being are deeply interconnected, and are both uniquely intertwined with the many small actions we take each day. 

In working together we create a space for you to truthfully express, explore, and be seen, heard, and held in whatever you've moving through, struggling with, or wherever you may be in your healing journey. Together we will reflect on your physical wellness, emotional well-being, food and nutrition, and stress management. We will dive deep into symptoms you may be experiencing related to imbalanced cycles, blood sugar management, and stress and inflammation. To support you in your wellness, we will work to bring in nourishment, supportive daily routines, and embodiment techniques and rituals that best align with you and your way of living. 

I can't wait to meet you and support you in your healing!

In this initial session we will get to know one another and the ways we can best work togther to support your well-being. We will look at details of your day to day to uncover where we may be able to support any symptoms and imbalances - from your morning routine, to sleep, daily nutrition, stress and energy levels, digestion, movement, mood and emotions, personal products in your home, and beyond. Before our first session, I willl provide a detailed intake form for you to complete that will give us a both a holistic view of your current health and wellness.

This first session together offers us a blank canvas to get curious and to explore any areas that might be calling for a shift to better support you in mind and body. Once we look at the foundations, we will begin to create your unique toolbox that will support you into listening to yourself and your body in a way that will benefit your healing, and can seamlessly integrate into your lifestyle, creating sustainble change. I look forward to connecting with you and working alongside you to support your well-being!

Introductory Connection Session

Together we will take what we discovered in our introductory session and begin to build your unique toolbox  to support your healing and hormonal health. We will dive deeper into your daily habits and routines, and chat through some ideas and practices that may best support lessening your symptoms through understanding the root cause. We will discuss the best nutrition for you and your body, a nourishing movement plan, sleep routines, and other ways that we can reduce stress, boost energy, and have you feeling your best.

Setting the Foundation

Follow up on our previous conversation to see how you're doing with any changes or new protocols. If requested, we may also incorporate a personalized guided meditation to support your stress management and relaxation.

Foundations Follow-Up

In this session we will take a deeper look at nutrition and key nutrients, toxins, mindfulness and embodiment practices, movement, emotions and mental wellness, and any potential triggers or speed bumps that way be hindering your healing.

A Deeper Look

It's important that we check in and follow up after our detailed conversations around your healing. This follow up session will give you space to express any wins or roadblocks in your journey so far.

Deeper Look Follow-Up

At this point, we may start to notice some shifts taking place in both mind and body (although healing is continuous can also take longer!) This is a great time to look back on on what has felt supportive and nourishing, and any area that we may still need to address or re-align on. We will look at your current health and wellness from a 260 degree view, and reflect on where you began. This session will help set you up for sustainable change and supporting yourself.

How Are You Doing?

Together we will look at how far you've come and how we can best set you up for continual healing moving forward! This is a great opportunity to tie any loose ends by asking questions and looking deeper at the pieces that may still need support. We will create a plan for you moving forward to ensure you feel excited and hopeful about your health and well-being. This session will also include a mindfulness experience to close our time together and celebrate how far you've come!

Closing Session

Hormone Balancing

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In this initial session we will get to know one another and the ways we can best work togther to support your well-being. We will look at details of your day to day to uncover where we may be able to support any symptoms and imbalances - from your morning routine, to sleep, daily nutrition, stress and energy levels, digestion, movement, mood and emotions, personal products in your home, and beyond. Before our first session, I willl provide a detailed intake form for you to complete that will give us a both a holistic view of your current health and wellness. 

This first session together offers us a blank canvas to get curious and to explore any areas that might be calling for a shift to better support you in mind and body. Once we look at the foundations, we will begin to create your unique toolbox that will support you into listening to yourself and your body in a way that will benefit your healing, and can seamlessly integrate into your lifestyle, creating sustainble change. I look forward to connecting with you and working alongside you to support your well-being!

Let's connect and explore how we can best work together. We will reflect on a holistic view of what's coming up for you, and what's true in this season you're in. We will get curious around things like emotions, relationship to self and body, limiting beliefs, nutrition, supportive daily rituals, sleep hygiene, digestion, nervous system regulation, movement, relationships, energetic and environmental well-being, soul connection, and your deepest desires. Together we can work to create your unique toolbox that will support you to hone your ability to listen deeply to yourself and your body, so that you can come home to yourself each day, and in each moment. I look forward to connecting with you and working alongside you to support your well-being.

A Holistic Approach to Hormone & Adrenal Balancing

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Pause and come back to yourself with a personalized 1:1 meditation and mindfulness session. We will begin with a heart-centred conversation around what's true for you in your life right now, and then move into a guided meditation to support and nourish you, wherever you are in your life right now. Together we will intentionally create the space for you to hold or move through whatever is coming up for you in this season. This session can be treated as a dose of self-care for when you need it most - no strings attached. I look forward to guiding with you!

Pause and come back to yourself with a personalized 1:1 meditation and mindfulness session. We will begin with a heart-centred conversation around what's true for you in your life right now, and then move into a guided meditation to support and nourish you, wherever you are in your life right now. Together we will intentionally create the space for you to hold or move through whatever is coming up for you in this season. I look forward to connecting with you!

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