Nutrition

  • The Best Foods for Estrogen Dominance

    Last week we talked about some of the signs and causes of estrogen dominance, and some things you can do to help prevent it. This week I want to highlight a couple of power foods that can help you out even more. By adding these two things into your daily diet, you can potentially balance out high estrogen levels and experience a decrease in signs and symptoms.

    I always like to reiterate that health is holistic, meaning that just doing one thing might not make a big difference if all other things are working against it. So, adding these two foods to your diet can help, but it won’t fix the problem if you’re not sleeping well, your stress is through the roof, or your diet is a mess (no judgement…I’ve totally been there!)

    The good news is that it is a step in the right direction and a small win.  Mastering one healthy habit at a time is what it’s all about. It takes patience but the little things add up to big victories down the road.

    Now on to the superfoods!

    Superfood #1: Flaxseeds

    The health benefits of flaxseeds are many and magnificent.  Flaxseeds are one of the most concentrated food sources of the omega-3 fatty acid ALA (alpha-linolenic acid). ALA is the precursor to EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which are the fatty acids found in fish. Omega-3’s are well known for their anti-inflammatory properties and an anti-inflammatory diet is essential for natural hormone balancing.

    Flaxseeds and hormone health

    Flaxseeds are a concentrated source of lignan phytoestrogens. While it may seem kind of strange that a food that is considered a phytoestrogen would actually help lower estrogen levels, just stick with me on this one. The lignans in Flaxseeds can actually help change the way estrogen is metabolized, pushing it down the more beneficial metabolic pathways, rather than the potentially harmful pathways. Like I’d mentioned in the previous post, estrogen dominance isn’t usually caused by the overproduction of estrogen, but rather how it is used and excreted by the body.

    Flaxseeds and digestive health

    Part of clearing excess estrogen properly is having healthy bowel movements daily. Flaxseeds are a great source of both soluble and insoluble fiber that can help combat constipation and get things moving as they should!

    The best way to eat Flaxseeds

    Flax seeds should be purchased whole and ground just before eating to prevent oxidization. Ideally, you want 2 TBSP per day. The ground seeds can be sprinkled into smoothies, on top of salads, into oatmeal or yogurt. Or, you can mix the ground flax seeds with water and drink it straight.

    How to store Flaxseeds

    Whole Flaxseeds should be stored in an airtight container in a dark, dry and cool place (i.e. the fridge or a cool pantry). They will keep for about 3 months and can be frozen to extend shelf life for up to 6 months.

    Superfood #2: Broccoli Sprouts

    Before broccoli matures into beautiful green florets, it starts as a bunch of sprouts. While you probably haven’t given them much thought, broccoli sprouts pack a powerful nutritional punch and are helpful in the detoxification of excess estrogen.

    Health Benefits of Broccoli Sprouts

    Broccoli sprouts contain compounds known as glucosinolates, more specifically, indole-3-carbinol and sulforaphane. These compounds have been shown to have anti-cancer effects and increase the ability of the liver to detoxify toxic compounds. While initially researchers were investigating the beneficial compounds in broccoli, they discovered that the broccoli sprouts contained these compounds in much higher concentrations (like 30-50 times higher). Sulforaphane may also be effective in getting rid of H. pylori, the bacteria most responsible for peptic ulcers.

    How to get more Broccoli Sprouts in your life

    Ideally, you want to consume about ½ cup of broccoli sprouts per day to reap all the benefits of this powerful food. You can add them to salads and sandwiches or even blend them up with some filtered water, lemon juice, and sea salt for a quick shot.

    How to shop for Broccoli Sprouts

    You can find broccoli sprouts at most health food stores in the produce section. They often come in small plastic clamshell tubs. Look for green tops and white stalks and they should have a fresh smell (don’t be afraid to smell them on the spot at the grocery store!)  If there is an unpleasant odor then they aren’t fit for consumption

    How to store broccoli sprouts

    I’ve heard various opinions on the longevity of broccoli sprouts, but I like to err on the side of caution and eat them within four days of purchase. Unfortunately, broccoli sprouts don’t maintain their benefits (or taste) when frozen.

    I haven’t tried it yet, but apparently, it is really easy to grow your own broccoli sprouts.  When I do, I will be sure to post a tutorial.  If you get there before I do, I’d love to hear about your experience!

    So there you have it, the two best foods to help with estrogen dominance. I’d love to hear the creative ways you are incorporating them into your diet. Feel free to send me a DM on Instagram.

    Think you might have estrogen dominance but not quite sure?  Take the quiz below to find out.

    Think you might have a hormone imbalance?
    Take the quiz to find out.

  • Are Hormones the Reason You Can’t Lose Weight?

    Have you been eating well and exercising like you normally do, only to find that your weight keeps creeping up? Or maybe you’ve been cutting calories and doubling up on the workouts, and the weight just won’t budge.  Well, before you start googling “I can’t lose weight no matter what I do?!” There are a couple of things you need to know. 

    First, the whole calories in/calories out theory is old science and regardless of your calorie intake, it is still possible to gain or lose weight.

    Second, Hormones play a huge role in weight management, and if you don’t get a handle on your hormones, all of that exercise may be for naught  (or possibly even making the problem worse) Below I will explain some of the most common hormone imbalances that make the weight tough to shake.

     

    High Cortisol – Cortisol is a hormone produced in the adrenals and many women are producing too much simply because they are chronically stressed. High cortisol is often a reason that many women can’t lose weight. Cortisol itself can cause weight to settle in the midsection, and it also raises blood sugar which can contribute to insulin resistance down the line.  High cortisol is most often the result of dysregulation in the HPA (hypothalamus, pituitary, adrenal axis).  To learn more about cortisol and HPA axis dysfunction, check out this post. 

    Insulin resistance – Insulin is the hormone responsible for shuttling sugar out of the blood and into the cells so they can use it for energy. When blood sugar is chronically high due to things like a poor diet or stress, it can cause cells to become resistant to insulin.  Insulin is like the girl scout knocking on the door of the cell asking if it wants to buy some cookies.  The cell is like, “no thanks, I already bought too many cookies and don’t have room for any more!” So what happens to the cookies?  They get stored as fat. 

    Leptin resistance – Leptin is the hormone that regulates our fullness cues. When you’ve had enough to eat, leptin signals to the brain that you are full and to stop eating. Leptin is produced in the fat cells so if you are overweight and have more fat cells, more leptin is produced. In a fashion similar to insulin resistance, the excess production of leptin overloads the leptin receptors in the brain, and the brain says, “no more.”  When that happens, it’s no longer able to receive the message that you are full, so you keep eating, and your weight keeps climbing. 

    Estrogen dominance – Estrogen dominance is when there is too much estrogen in relation to progesterone. A common complaint associated with estrogen dominance is weight gain, or weight loss resistance, especially around the belly, hips, and thighs. High levels of estrogen may also interfere with the activity of thyroid hormones which can slow metabolism and make it so you can’t lose weight no matter what you try. 

    To learn more about estrogen dominance, check out this post

    Low thyroid –  Your thyroid is the regulator of your metabolism and if things are amiss with the thyroid then it can easily impact your weight.  This is often the first thing people check when they can’t lose weight only to find that their test results come back normal. However, the problem isn’t always that your thyroid isn’t producing enough hormones. It may be because the body isn’t properly converting inactive thyroid hormone to active thyroid hormone that can actually get used. Check out this post to learn more about thyroid function and its impact on your health.

     

     

    If you think hormones are the reason you can’t lose weight, try these things…

     

    Skip the drinks – Alcohol can seriously sabotage your weight loss efforts for a number of reasons, and it is also especially hard on your hormones. Alcohol raises cortisol, messes with your blood sugar and insulin levels, and taxes the liver which helps detox excess hormones like estrogen out of the body. A glass of wine now and then is okay but if you are someone who drinks nearly every day, consider taking at least a two-week timeout every now and then.

    Exercise – When it comes to exercise, there is no need to kill yourself at the gym.  A consistent walking regimen, yoga, or dancing are all great options if the gym just isn’t your thing. Exercise helps with insulin sensitivity (meaning the cells welcome insulin instead of repelling it), and it’s also a great way to reduce stress. Regular exercise can also help you shed excess fat that contributes to things like estrogen dominance and leptin resistance. 

    Avoid processed or packaged foods – Many processed and packaged foods contain additives that disrupt hormone communication. They are also often heavy in sugar and salt, causing weight gain and water retention. Always eat food as close to its natural state as possible. If you do buy packaged foods, look for items with very few ingredients and all of which you can pronounce!

    Eat better meat – A lot of conventionally produced meats contain remnants of antibiotics and hormones given to animals to keep them from getting sick and make them grow larger to produce more meat.  These things will cause imbalances in your gut and can impact the production and utilization of your own hormones. This is often one of the major contributors to estrogen dominance. 

    It’s true that organic, grass-fed or pasture raised meats cost more money, but this is one area where it is 100% worth it. 

    Get a handle on stress – A little bit of stress management can go a long way.  Many of these imbalances can be linked to chronic stress and HPA axis dysfunction. Conscious relaxation exercises such as deep breathing and meditation help counteract the stress response giving your body the space it needs to heal. 

    If you find that you can’t lose weight even while counting calories and exercising often, imbalanced hormones are likely the cause.  To see if you might have a hormone imbalance and get even more tips on how to balance them naturally, take the free quiz below. 

    
    						

    Think you might have a hormone imbalance?
    Take the quiz to find out.

  • How to find the right diet for YOU

    As you know there are a billion and one different diet books, programs and products out there and every time you turn around one of them is being praised or criticized by the media.  One day low fat is all the rage, the next day low carb is the way to go and by next week you are convinced that you should try to survive on water alone.  Studies and testimonials are great, but the only thing you really want to know is which diet is going to work for YOU.  Well, let me tell you a secret that none of the diet books ever want you to know.

    Every diet works for someone

    No diet works for everyone

     

    Despite claims that their diet is the absolute best for losing weight, improving your health and reducing your chances of being attacked by killer bees while rollerblading down main street, no ONE diet is going to benefit every person alive.

    But what about the science?

    Nearly every diet book published has some sort of scientific backing to support its claims.  Studies show that staying away from grains will help you lose weight and reduce risk of heart disease etc.  Studies also show that a diet rich in whole grains will do the exact same thing (head spinning yet?)  So who is right?  In a sense, they all are… under very specific circumstances with a very specific group of individuals.  Naturally we want to validate what we feel in our mind to be true, so authors and publishers will be sure to report on the studies that prove their hypotheses.  Does that mean the diet is right for you?  Not if you are a member of the population who was not reported on that received no benefit from the diet at all.

    So, how do you figure it out?

    My philosophy is to throw spaghetti on the wall and see what sticks.  Try one, two or fifty different diets and see if you get any results.  More importantly, see if the diet is sustainable over the long term.

     

    Some questions to ask:

    Is it a complete lifestyle overhaul over a short period (A la Atkins)?  Remember that you have been eating a certain way for years and changing all that overnight is going to be a challenge.

    Will you be able to sustain the plan? – piggy backing on the first question.  If it is a complete overhaul, will you be able to maintain it over the long term, or is the deprivation that you felt gonna send you into a junk food induced tailspin as soon as “phase one” is over?

    Do you like the food you are “allowed” to eat?  If you have a preference for vegetarian food then going Paleo isn’t going to be a good fit.  Not to mention the intestinal warfare you are likely to experience!  The opposite is also true – if you were raised on meat and potatoes then an abrupt switch to a vegan diet is going to be tough.

    Is it balanced?  If a diet has you eating one food all day-everyday then it is not balanced and it definitely will not provide all of the nutrients your body needs.  I actually met a guy who lost 100 lbs eating ice cream and drinking Pepsi (see… every diet works for someone!)  However, there is a HUGE possibility that he has nutrient deficiencies and may experience health problems in his later years.

    Will it kill your social life? – Spending time with friends and loved ones can do wonders for your health.  Make sure you diet doesn’t get in the way of all of your social time.  Is there room to indulge at least a little bit?  Can you modify meals to be able to eat at restaurants?  I tried the raw food thing for a bit (okay, it lasted a week!)  There was no way I could sustain this diet because a) try finding a restaurant that will prepare interesting raw food (a girl can only eat so many salads!) and b) Holy Preparation and clean up!  I’ve never done spent so much time or dirtied so many dishes as I did in that one week!

     

    Have you ever tried a diet only to find out it was the absolute worst thing for YOUR body or health?  Tell me all about it in the comments below!

     

     

     

  • What is Mindful Eating?



    One of the easiest and best ways to improve your diet and health is a little practice I like to call “mindful eating.”  This is one of my greatest secrets to healthy living success and what I rely on more than anything else.

     

    So what is mindful eating, anyway? 

    Let me start out with a few examples of what mindful eating is not.  Sitting at your desk answering emails during lunch -or- sitting in front of the T.V. with a bag of chips -or- scarfing down a Doritos Locos taco while driving to your next business meeting.   Seeing a trend here?

    Basically, if you are doing anything else while you are eating, then you are not eating mindfully.

    The definition of mindful is attentive, aware and careful.  When you are doing a million other things during meal and snack times, it is extremely difficult to be mindful in any of the activities, much less eating.  When distracted, we have a tendency to eat more, and are less inclined to choose healthy foods.

    Now imagine being very deliberate about each and every meal.  Make it an event, choose your food carefully, and enjoy each and every bite.  Do you know how much more satisfied you will feel?

     

    Here are some tips for mindful eating to practice over the next few weeks.

    Mindful eating tip #1 –  Eat only when you are really hungry

    In order to do this successfully, you have to get in touch with your hunger cues. Most of the time we are conditioned to eat at certain times of day, or we opt to eat when we are bored and wanting a distraction. Pay attention to how your body feels and the subtle signs it sends when you start to get hungry. Does your stomach growl? Does your energy tank?  Do you start to get irritable?  These are important cues that tell you it’s time to eat. Noticing these cues and acting on them accordingly is a mindful eating practice in and of itself.

     

     

    Mindful eating tip #2 –  Eat in a quiet space

    (If you never eat alone, try it!)

    Eating alone and/or in a quiet space can be a very powerful experience in mindful eating.  It’s just you and your meal.  You aren’t forced to eat at anyone else’s pace and are free from all the distractions keeping you from truly enjoying the food in front of you.  Turn off your phone, music, and television and be one with your lunch 😉 Better yet, eat your meal outside and get the benefits of spending time in nature as well.

     

     

    Mindful eating tip #3 – If eating with others, pause between bites to converse and then come back and be present with your meal.

    Eating with others can be a very enjoyable experience, but it can also be very frantic depending on the vibe of the company you keep. If you are out with coworkers and everyone is stressed by deadlines and in a rush to get back to the grind, then you may feel rushed.  If your dinner date is mad at the world and you start to pick up on it, how do you think you are approaching your own meal?  When dining with others, no matter their vibe, it is always good to take a pause in the conversation to get back to the enjoyment of your own space and your own meal.

     

     

    Mindful eating tip #4 – Take a good deep breath between bites

    This one sounds simple but you would be surprised how often you eat fast and furious style without even taking a breath.  Just the act of breathing between bites can slow the pace and increase the satisfaction of eating.

     

     

    Mindful eating tip #5 – Be aware of the different flavors and textures of your food

    Food has so many delicious and sensual nuances that we often miss when we are multitasking.  At your next meal or snack, take the time to take it all in.  The subtle smells, the different flavors, the different textures, really experience, and appreciate all that your meal has to offer.

     

     

    Mindful eating tip #6 – Pay attention to how your body feels as you eat

    Do you gain energy? Do you get tired? This is so important and will give you clues about which foods are best for your body overall.  When and after you eat, you should always have a sense of satisfaction, energy, and well-being.  If you find that what or how you are eating doesn’t make you feel this way, something needs to change.

     

     

    Practicing mindful eating is the easiest way to determine which foods are right for your body and to get more enjoyment out of your meals.

    Do you ever find yourself doing a million things at once while you are supposed to be enjoying a meal?  What is your worst “non-mindful” eating habit?  I’d love to hear your experience in the comments below.