5 Foods To Avoid During The Holiday Season And Why

It's the most wonderful time of the year, and while that typically means good food and fun times with friends and family, it can also mean lots of unhealthy eating. From pumpkin pies to Nanaimo bars and Christmas cookies, there are tons of delicious - but not always healthy - foods to tempt us during the holidays. This can be a challenging time for those trying to stick to a healthy diet, but with a little planning, you can enjoy the holiday season without overindulging.

If you're really wanting to try a few healthier habits this holiday season, there are specific foods you could avoid that can help you feel better this year and we’re going to break down what exactly they are and why right here. 

1. Dark Meat Turkey w/ Skin

Some families decide on turkey for both Thanksgiving and Christmas, but one thing you should try to avoid, specifically, is dark meat turkey with the skin on. And while turkey is an amazing food to consume for hormone health, dark meat-especially with the skin-contains as much as twice the fat content as other cuts. 

Consuming high levels of fats can make it difficult for the liver to detox efficiently, slowing it down and clogging it up¹.  This can lead to an excess of estrogen circulating in the bloodstream and wreaking havoc on your menstrual cycle and hormonal symptoms. Higher estrogen is known as Estrogen Dominance, which is one of the main underlying issues for many of my clients suffering from painful periods, PMS mood swings, low energy, and weight issues!

You can substitute by simply switching it out with white meat turkey and avoiding the skin OR consider trying a different entree for your holiday feast this year!

I personally LOVE making a lentil loaf in place of turkey and ham.  You can find my favourite recipe for that on page 13 in the "Revolution Recipes: Healthy Holidays"! recipe book, right HERE!

2. Canned Gravy

If you decide on using gravy for your turkey or lentil loaf, you may want to opt for making your own, homemade version. Regular, store-bought gravy is packed with sodium, including white flour and cornstarch to thicken the gravy. Instead of using so much salt, you can use savory herbs instead and also create a thickness using stock.

Since increased sodium intake increases our risks of cardiovascular disease and stroke, we want to limit this where we can. ESPECIALLY if we're dealing with hormonal imbalances, as increased estrogen levels can also affect the health of our cardiovascular system!² 

My favourite gravy recipe can be found on page 14 of THIS recipe book, "Revolution Recipes: Healthy Holidays"!

3. Pie

Pie is a sought-after dessert typically enjoyed after your holiday dinner. Any kind of dessert, including pie, is often high in sugar and fat. Instead of indulging in these high-sugar, high-fat desserts, you can substitute for desserts that are lower in fats and oils such as sorbet or fruit.

If you're set on having pie for the holidays, try making the healthier pumpkin pie found on page 15 of "Revolution Recipes: Healthy Holidays"!

4. Eggnog

‘Tis the season, right? Sorry to be the lump of coal and say that eggnog is something you should avoid this holiday season if you want to get healthy. It’s full of cream, sugar, and eggs that make the holiday beverage high in cholesterol, saturated fat, and calories. You can whip up your own version of it at home by combining a few tablespoons of unsweetened cocoa powder, a cup of skim milk, and a splash of light eggnog instead of the usual kind. Or, download THIS smoothie and snack recipe book and skim to page 26 for a healthier no-egg, dairy-free, hormone-friendly version of this classic holiday drink!

5. Alcohol

Lastly, you'll want to reconsider alcohol this holiday season. No, you don't have to cut it all out (though, you definitely can if you want!), but consider drinking less this year. 

There has been much in the news lately about the benefits of a moderate amount of alcohol, and we don’t disagree.

• Most people don’t appreciate what the word moderate really means-5 ounces of wine, 12 ounces of beer, or 1.5 ounces of spirits.  In real life, these are incredibly small portions.
• There are safer ways to achieve relaxation and improved antioxidant statuses,  such as exercise and a diet rich in fruits, vegetables, and berries.

Since the body is not able to store alcohol, as soon as you drink it, you trigger pathways to break it down, pathways that shunt energy and enzymatic resources that would otherwise be used to help with detoxification. Specifically the breakdown of excess hormones and toxins in the liver. Inhibiting proper detoxification pathways can contribute to more difficult periods, painful periods, mood swings, anxiety, and fatigue.

The bottom line is that alcohol deters us from our health goals by disrupting:

1. sleep
2. normal liver function of detoxification
3. normal liver function of fat metabolism.

You may be wondering how alcohol can disrupt sleep, as many use it as a sleep aid. The reality is that the byproducts of alcohol disrupt normal sleep because the brain attempts to multitask-get deep sleep (delta waves) while trying to create a relaxed awakened state (alpha waves) at the same time.³

Having both delta and alpha activity together, therefore, leads to disrupted sleep, since the alpha functions tend to offset any restorative efforts of delta waves. These opposing alpha-delta brain patterns during sleep have been linked to daytime drowsiness, waking up not feeling rested, and symptoms like headaches and irritability.

Instead, I really love to make some of these non-alcoholic versions of some of my favourite drinks and cocktails!  Check them out right HERE!

When the holidays come around, it's easy to want to indulge in all of your favorite foods. But before you do that, consider how these choices could be affecting your body!

Happy Holidays!

1 https://news.weill.cornell.edu/news/2018/11/high-fat-diet-has-lasting-effects-on-the-liver

2 https://www.ahajournals.org/doi/10.1161/circresaha.110.236687

3 Chan, J. K. M., et al., “The Acute Effects of Alcohol on Sleep Electroencephalogram Power Spectra in Late Adolescence,” Alcohol       Clin Exp Res 39, 2015: 291-299

Healthy Fun & Hormone-Friendly Food Dishes To Bring To Holiday Parties

'Tis the season to be jolly! But, between gift shopping, parties, and traveling, it can be hard to find time to stick to a healthy diet.

The holidays are a time to celebrate with family and friends, but they can also be a time of overindulgence or fear for many women struggling with managing hormonal problems.

I remember at the beginning trying to manage my hormonal symptoms (specifically my painful periods and my mood swings) and how scary it was at the thought of not eating at home.  I was constantly worrying about what I was going to eat, what was going to be served, and what would have too much sugar or dairy in it and cause me problems.

It used to cause me a lot of anxiety, usually unfounded because I was almost always able to find something to eat, but sometimes it was really disappointing when some of the only things I could eat came from the fruit and veggie trays.    

I started making some really great hormone-friendly, plant-based dishes that I could bring with me to parties and surprised everyone with tasty and fun dishes that they could enjoy, too! It actually has become a fun little game of mine to bring these healthier options, slip them on the table when no one is looking, and laugh at how much they all enjoy it not even knowing how healthy they are!

If you're worried about not being able to find something to eat at holiday parties this year or how eating traditional holiday foods may trigger a hormonal flare-up, consider the benefits of eating healthier during the holidays.

Eating well will help you feel more energized and enjoy all the festivities without the fear of how you're going to feel later on or being stuck to the fruit & veggie trays!

So go ahead and indulge in some holiday treats, but make sure to include plenty of healthy foods, too!

Today, we’re breaking down just a couple of fun and healthy food dishes that you can bring to holiday parties, for everyone to enjoy!

1. Vegan Air Fryer Pickle Spears 

Everyone loves deep-fried pickles, but traditional deep-fried foods add a lot of trans fats that can increase your chances of inflammation and contribute to a more difficult period. Reduce your inflammatory load by air frying instead of deep frying.

2. Vegan Spinach & Artichoke Dip

There is nothing like a good spinach dip on the table that screams holiday parties! As a die-hard cheese lover before moving to a plant-based diet, this was one that took me a long time to let go of when I was transitioning.  I used to tell myself: "oh it's okay, I haven't had much dairy lately, I'll be fine".  How wrong I was! A1 dairy proteins have caused me a lot of hormone havoc, and I'm not alone, plenty of women struggle with their hormones because of A1 proteins.  So when I came across this recipe, I was pleased that I'd still be able to enjoy my favourite holiday dip without the pain and hell I had attached to it!

3. Vegan Stuffed Mushrooms

Not everyone loves mushrooms, but I think we can all agree that a party isn't complete if there isn't a tray of stuffed mushrooms on the table! They're a tasty little appetizer and a great way to add some non-traditional veggies to your snacks!

4. Sweet Potato Crostini

Skip the gluten-loaded crackers and white bread this year and try using sweet potato instead! This tasty little recipe is so simple to make and can be dressed up or dressed down to your liking.

5. Vegan Crab Cakes

I promise you, there's no crab in this little snack, but it's not lacking flavour!  If you really want that fishy taste, you can even sprinkle in some kelp flakes to deepen the flavour of this dish!

The holidays are a time for family, friends, and fun. It can also be a time when throwing out our habits becomes the norm. This is why it’s so important to make sure you have plenty of healthy options available in your home this holiday season! With just a few simple changes in our eating habits, we can avoid hormonal symptoms like weight gain, painful periods, PMS, and energy crashes during the holidays and live healthier lives overall!

Enjoy your healthy AND healthy holiday season this year!

Why I love Nut Butters For a Healthier Period!

Nuts, Nuts, Nuts!  Who doesn’t love’em? I definitely do! They’ve become a staple in my hormone journey and are an integral and simple step in making my period comfortable every month! Let’s talk about how!

Hi! My name is Jenn J - I’m a women’s hormone health coach and family nutritionist. My practice is built on empowering women living with uncomfortable and debilitating hormonal symptoms like painful periods, mood swings, PMS, weight issues, and low energy to reclaim their lives and put their period problems to rest while helping the whole family eat healthier!

Watch the video or continue reading below!

Have you ever had a moment where you just can't figure out what to eat? You're staring into your refrigerator or pantry, and nothing looks appealing. All of the sudden, an idea pops into your head: Nut Butter! 

I'm not going to lie, I am a huge fan of nut butter. From almond butter to peanut butter, tahini, and hazelnut butter -  I love them all. There's just something so satisfying about dipping a piece of fruit or toast into a creamy spread that is packed with nutrients.

Nut butter is a great way to add some protein and healthy fats to your diet, both of which are crucial for well-balanced and healthy hormones. It’s a total bonus that they come in many different flavours.

When it comes to our menstrual cycle, there is so much going on at different times, so it’s important to ensure that nutritionally, we’re supporting our body the best that we can. Understanding how food affects your body and your hormones is helpful in learning how to best support your hormonal journey through womanhood. 

Here are some basics that you should know:

1. Many of our sex hormones are produced from scratch in our ovaries and adrenal glands. They rely on cholesterol and fats to build a healthy flow of these hormones.
2. Other hormones necessary for a healthy period are made in other glands of our endocrine system and are built on protein peptides, making protein a critical ingredient in healthy hormone production.

So when it comes to eating a healthy hormone-friendly diet, these are nutrients we need to keep in mind.  And nut butter is a great way to add both of these to our day to day.

Here’s how:

1. Nut butter is high in both fiber and protein which can help us feel full and satisfied when our PMS food cravings kick in.  
2. Fiber is also important for phase 3 detoxification processes in our body, which is our bowels.  Keeping our elimination processes moving efficiently daily will help us avoid reabsorbing excess toxins and hormone metabolites that are being prepared for expulsion.  If we reabsorb these, particularly estrogen metabolites, then we run the risk of having excess estrogen in our endocrine system, thereby throwing off our ideal and healthy ratios of progesterone to estrogen, and leading to risks of Estrogen Dominance.
3. Proteins found in nut butter are a simple and easy way to add more protein to your daily diet to encourage healthy hormone production within our endocrine system - especially if you’re following a plant-based diet or have difficulty consuming enough protein with ease.
4. The healthy fats found in (pure) nut butter are great for facilitating the efficient synthesis of our sex hormones within our adrenal glands and ovaries. With healthy levels of estrogen and progesterone, we see fewer Symptoms of a Hormonal Imbalance in Women!
5. Nut butter also provides essential nutrients, minerals, and vitamins that we need for a healthy period.  Nutrients like iron, zinc, calcium, magnesium, chromium, vitamin B6, vitamin E, and potassium are all crucial nutrients used by our ovaries, thyroid, and adrenal glands to properly modulate our sex hormones.  Not to mention that maintaining healthy iron levels are helpful in combatting heavy periods, while calcium, magnesium, and potassium can be helpful in reducing painful period cramps.

Earlier I mentioned that your nut butter should be pure. What does this mean? It means that the only ingredients in your nut butter should be the nuts themselves! No added oils, salts, or sugars. They’re not needed!

Now that you know this, here is my favourite way to make my own healthy & pure nut butter.

1. Choose your nut of choice: I truly love almonds!
2. Optional, but recommended: roast your almonds in the oven at 325℉ for 10-12 minutes, or until they’re brown and fragrant
3. Remove from the oven and add them to a high-speed blender
4. Blend until smooth, scraping down the sides of the blender to ensure it’s all incorporated.
5. Store in an airtight glass jar in the fridge for up to 2 weeks.
6. Then check out my favourite way to use nut butter right here!

Hope this was helpful! Keep living healthy, one bite at a time!

How To Avoid the 3 pm Energy Crash Cycle!!

We all know the dreaded 3 PM crash when our energy dips and we feel like we can't keep going. This cycle can be very frustrating and counterproductive. Do you ever feel like you've hit a wall in the afternoon and can't seem to get going again? You're not alone.

Today we’re talking about HOW to avoid that dreaded 3 pm crash!

Hi! My name is Jenn J - I’m a women’s hormone health coach and family nutritionist. My practice is built on empowering women living with uncomfortable and debilitating hormonal symptoms like painful periods, mood swings, PMS, weight issues, and low energy to reclaim their lives and put their period problems to rest while helping the whole family eat healthier!

Watch the video by clicking below or continue reading below to learn more!

If you're like most people, your productivity starts to decline in the early afternoon. You might find yourself feeling sleepy, unfocused, or unmotivated after lunch even though it's only 3 PM (aka "The 3 PM Crash").

According to some studies, around 75% of people experience a lull in energy at around 3 PM. This so-called "3 PM crash" can be caused by a variety of factors, including low blood sugar, dehydration, and stress.

And it’s usually associated with the time of day that you go out for a coffee run, grab some donuts, or stop getting anything productive done at work. 

But what if you could be more productive and less stressed? I can help!

The good news is that this phenomenon isn't a sign of laziness; instead, it's caused by your body’s natural circadian rhythm! Now, if you're noticing that this crash is happening most often in the week before your period, be sure to check out How to Eat to Boost Your Energy Levels In the Week Before Your Period!

Luckily, there are several strategies you can use to help avoid it. Here are some tips that might work for you!

1. Eat a low-glycemic breakfast and lunch

Foods that are rich in carbs but low in protein can lead to a spike in blood sugar, which then results in a major decrease in energy. Instead, eat a low glycemic and well-balanced meal to combat this.  Be sure to include half your servings as fiber (fruits & veggies), ¼ as protein, and ¼ as a complex starch or grain.  You can throw in a thumb-size of healthy fats to further stabilize your insulin levels and leave you feeling satiated.

2. Stay hydrated

Traditionally, this time of the day is when we head to the coffee machine and pour ourselves another cup! Besides the associations between Coffee and Hormone Imbalances, it's also a source of borrowed energy, not actually solving the underlying energy issue.  I recommend drinking more water earlier in the day so you stay hydrated. This may be a no-brainer, but it’s very easy to lose track of time and realize, later on, you haven’t had nearly as much water as you should have. That may be a prime reason why you’re feeling a 3 PM crash. 

3. Avoid sweets throughout the day

You’ll want to avoid the temptation of sweets throughout the day. Sweets are going to put you on the insulin roller coaster, and just like caffeine, are a borrowed source of short energy bursts, leading to a deeper crash than you were in before.  If hunger pains kick in, try your absolute best to opt for a healthier snack such as nuts, yogurt, or veggies.  You can also check out my favourite 5 Foods to Start Eating Today To Boost Your Energy!

4. Go for a walk

Just getting up and getting some activity in is enough to give you that wake-up boost that you need. Short periods of physical activity are more effective in giving an energy boost than caffeine. Are you really Feeling Sluggish? Try These 5 Exercises to Get Your Energy Back

5. Listen to music

Yep, something as simple as this can help wake you up a bit more! Research has shown that music can help increase your concentration levels. Carson Tate, author of Work Simply: Embracing the Power of Your Personal Productivity Style actually recommends the best genre of music to listen to is a laid-back beat or lo-fi beat to help clear the mind. 

The 3 PM crash cycle will be a thing of the past with these five easy steps! You can beat this phenomenon and maintain your energy levels throughout the day!

What does your 3 PM look like? Hopefully after implementing these tips, full of energy and NO more crashes!

How To Make No-Bake Protein Balls

Join me today as we make healthy, clean, and hormone-friendly no-bake protein balls that won’t break the bank!

Hi! My name is Jenn J - I’m a women’s hormone health coach and family nutritionist. My practice is built on empowering women living with uncomfortable and debilitating hormonal symptoms like painful periods, mood swings, PMS, weight issues, and low energy to reclaim their lives and put their period problems to rest while helping the whole family eat healthier!

Watch the video below to follow along with the recipe or continue reading!

Protein balls are a great way to get your daily dose of protein, but they also have other benefits. 

1. They are the perfect snack to have between meals and when your PMS munchies take over because they help keep you feeling full. 
2. Protein balls can also help you lose weight or maintain your current weight because they are a low-calorie snack. 
3. You can use them to maximize the different nutrients that you need during different times of your menstrual cycle. In fact, they're especially great for Boosting Your Energy Levels In the Week Before Your Period!
4. They're perfect little energy boosters to help Avoid the 3 pm Energy Crash Cycle!
5. They’re family-friendly, so you can make a batch for yourself and not have to worry about what’s in them when your kids ask for one (or 5)!
6. Lastly, protein balls make a great post-workout snack because they help rebuild and repair muscle tissue. 

So, if you're looking for a healthy snack that will help you stay energized and fit, give protein balls a try!

The recipe below contains an easy, 10-minute no-bake protein balls recipe that you can take with you on the go or just enjoy at home! There are a variety of flavors you can use for protein balls, so for this one, we’ll stick with a classic-chocolate peanut butter. [source]

Ingredients:

1 1/2 cups old-fashioned rolled oats

1 cup natural peanut butter

1/4 cup honey or maple syrup

2 scoops, about 50-60 grams of chocolate protein powder

2 Tablespoons dairy-free, no-sugar-added chocolate chips

Directions:

1. Place oats, peanut butter, honey, protein powder, and chocolate chips in a large bowl and stir to combine.
2. Getting the mixture to combine takes a little arm muscle and it may seem too thick at first, but it will come together as you keep mixing. I used my hands to knead the dough near the end and that seems to help.
3. Once combined, use a small cookie scoop to scoop and form the dough into balls.

Note: You can also press this mixture into a baking pan, and then cut it into healthy granola bars!

Store in a covered container in the fridge or freezer.

That’s it!!! And like I said, you can do this with a variety of different flavors such as Almond Joy, Cinnamon Raisin, and many more. 

For more tasty protein ball recipes, grab your copy of my guide to 5 Protein Balls for Ultimate Energy!

Protein balls are a delicious and convenient way to get the protein you need in your diet. They’re perfect for on-the-go snacking or as post-workout snacks, especially if you don't have time to make anything else.

There are so many reasons why protein balls can be beneficial to your lifestyle. 

Whether you're looking for a quick and easy family-friendly snack, need something that's gluten-free or hormone-friendly, or just want some delicious treats on hand as an emergency food supply (in case of the apocalypse known as your PMS munchies), these little snacks will make all those needs possible. 

And if none of those things sound like what you're after? Well, guess what - they also taste great! So go ahead and try making some today with the recipe above. I guarantee it'll change your life in some way or another!

Keep living healthy, one bite at a time!

How to Eat to Boost Your Energy Levels In the Week Before Your Period

Do you find that at certain times of the month you’re more sluggish than others? Or maybe, like thousands of other women, you find that your energy levels really drop off in the week before your period? Don’t worry, you’re not alone!

Hi! My name is Jenn J - I’m a women’s hormone health coach and family nutritionist. My practice is built on empowering women living with uncomfortable and debilitating hormonal symptoms like painful periods, mood swings, PMS, weight issues, and low energy to reclaim their lives and put their period problems to rest while helping the whole family eat healthier!

I am going to be sharing how to eat to boost your energy levels in the week before your period! Click below to watch the video, or keep reading to learn my 3 step-system!

I remember several years ago when I was at the peak of my hormonal struggles, lacking energy was definitely a big part of the issue, especially in the week before my period (along with uncontrollable PMS).  I was really tired and really sluggish, at all hours of the day. I felt really disconnected, mentally and physically, from my environment; and I noticed that I just didn’t have the mental energy to think about difficult tasks (let alone complete them). I’d come home from work, totally wiped out, unable to even have the energy to decide what to make for supper!

While there are many reasons your energy levels may be lagging, such as poor sleep quality, thyroid conditions, nutrient deficiencies, and even just dehydration, there are some simple and safe ways to improve your energy levels, both today and in the long-run.

Today, we’re only going to focus on how to eat to boost your energy levels in the week before your period.

So first of all, our energy needs do fluctuate during the 4 weeks of our menstrual cycle, that’s normal. 

Fluctuations in estrogens and progesterones affect our glucose metabolism and insulin resistance.

For example, during our follicular phase, where the primarily dominant hormone is estrogen, our metabolism drops off and slows down from our period to ovulation. 

Meanwhile, during our luteal phase, where the primarily dominant hormone is progesterone, our metabolism speeds up after ovulation and into the first day of our period (luteal phase)!

As a result, you may find that you have rising energy levels during your follicular and ovulatory phases, and yet not be all that hungry!  Meanwhile, after ovulation, you may notice your energy levels begin to drop off and your hunger increases - you may even be experiencing the PMS munchies.

During our luteal phase, studies have shown that our caloric needs increase by as much as 400 calories a day, while our metabolic expenditure (or caloric burn) also increases, but only by about 150-300 calories a day.  This means that we’re more likely to put on a little bit of weight, feel hungry, have food cravings, and have lower energy levels.

While this is a detailed topic that I teach with my clients, we’re going to cover the basics today in 3 steps.

Step #1: Fruits & Veggies

Eat low-glycemic fruits and vegetables that will help keep your insulin levels stable, avoid spikes, and subsequently avoid cravings. Fruits and vegetables are loaded with fiber, which will help bind and remove excess estrogens that could contribute to a difficult period. They also are packed full of antioxidants which will help naturally boost progesterone levels, and thus your energy. Foods like squash, leafy greens, carrots, peas, peppers, and even sweet potatoes. Which, coincidentally, I did an entire training session on in my membership program last week about the hormone-balancing benefits of sweet potatoes! If you'd like to learn more, click here!

Step #2: Healthy Fats

Our body prefers fats for fuel during this phase of our cycle because our insulin sensitivity is at its lowest. Being more sensitive to carbs means that we should be more mindful of how much of them we’re eating, and instead increase our healthy fats, which will help us meet those higher caloric needs without overeating. Fats are also helpful in staving off cravings. Try a handful of nuts or seeds, some avocado pudding, fruit and nut butter, or a few more dishes with salmon on the menu. 

Step #3: Protein!

Do not underestimate the power of protein during this time.  Protein is what’s going to help you feel full throughout your day, avoid cravings, and stabilize your energy levels.  Most protein sources are also loaded with minerals and vitamins that our bodies naturally lose during our period, such as zinc and iron, so ensuring that you have a healthy dose of all of them during your luteal phase can help make your period more enjoyable. Zinc is a mineral required by the corpus luteum (undeveloped egg in our uterus) that boosts progesterone levels. So when we have a healthy corpus luteum and are supplying it with a healthy dose of food-first zinc, we can boost all of those feel-good hormones, like progesterone and serotonin. Try proteins like beans, lentils, peas, hemp hearts, quinoa, turkey, salmon, and free-range organic chicken.

When we start to eat in a more hormone-friendly way, then we can really start to see improvement in so many areas of our lives, but specifically, start to experience relief from so many of those annoying (and sometimes damaging) symptoms related to our periods!

So follow these three steps this month and see how it goes! I can’t wait to hear your results!

If you found this helpful, be sure to sign up for my weekly newsletter so you can catch more of these helpful period-managing and hormone-balancing tips!

Developing a Positive Mindset for Self-Care 

Self-care is vital to healthy living on many levels, but unfortunately many of us today have been conditioned to believe that putting ourselves first is selfish. So in today’s video, which you can watch by clicking below (or just continue reading), I am sharing the 3 tips for developing a positive mindset for our self-care.

Hi, Iʼm Jenn J - I’m a women’s hormone health coach and family nutritionist. My practice is built on empowering women living with uncomfortable and debilitating hormonal symptoms like painful periods, mood swings, PMS, weight issues, and low energy to reclaim their lives and put their period problems to rest while helping the whole family eat healthier!

Self-care is vital to healthy living on many levels. It helps us to become the optimum version of ourselves. Our actions and attitudes are core components of self-care, and having the right mental outlook is a key to regulating wellness. 

Developing a positive mindset for self-care requires commitment and work. It’s not a one-stop shop or an overnight success. It’s a series of micro-commitments to our lifestyle and to ourselves. And the rewards are well worth the effort!

One of the first things we have to do is:

Realize that Self-Care is a Right and a Responsibility

Most of us today - and ESPECIALLY us moms - have been conditioned to believe that putting themselves first is selfish. Perhaps you have heard the term "buyer's remorse." This happens when someone experiences guilt after making a purchase for themselves. It is a sad reality that many of us moms have buyer's remorse when it comes to investing in our own self-care.

I remember when I was a young mom, I put myself last all of the time. It was normal for me. And what it ended up doing caused a lot of anxiety for me and caused me to project my trauma responses on my daughter, and my insecurities onto my husband, and really devalued my self-worth.

What I learned, and what I teach in my hormone health reset program is that the right mindset accepts that self-care is a right, not a privilege. You are worthy of the time and effort it takes to create fulfillment. You have the right to be mentally and physically well. No one is entitled to diminish your need for self-care.

Furthermore, personal wellness is a responsibility. A good mindset means accepting responsibility for the path of your life. It is all too common today for people to lay blame when it comes to their own challenges. Taking responsibility empowers you. There is a great comfort that comes from knowing you are in control.

So how do we do this?

Well, we Create a New Mental Narrative

We spend our whole lives telling ourselves a mental story. That story frames how we perceive the world and our reactions to life's twists and turns. In fact, our thoughts become our words, which become our actions and produce our results.  So if we want to change the results, it all starts with the thoughts and stories we tell ourselves! 

Close your eyes for just a second and listen to the story your mind is telling. Is it filled with empowering phrases and images, or is it polluted by a negative outlook?

You must learn how to rewrite the mental script that is often on autoplay. A great way to do this can be to simply slow the endless procession of thoughts and noise. Meditation is a great way to quiet the mind and refocus on positive thoughts. Journaling, I am statements, visualization, and even vision boards can also be helpful! All of this, too, takes effort, but in time the flow and substance of your own mental narrative can change for the better.

Next, you’ll really want to Stop Consuming Mental Junk Food

We live in the era of social media. In fact, you’re probably watching this video on one of my own social media platforms!

These platforms can be useful for communicating with distant friends and relatives or even finding a story to lift your spirits, hopefully even the ones I share with you. 

Unfortunately, they can also be toxic. There is far too much junk food for the brain on social media.

Your brain is a body organ that requires sustenance and nutrition just like your heart or lungs. It needs to be fed the good stuff. That hour you spend perusing a news feed that is filled with controversy, self-pitying posts, and mind-numbing videos would be better spent doing yoga or reading a book on the subject of wellness. 

Allow yourself to detach from social media and observe the results. Or, purge your social media by unfollowing the people and accounts that don’t serve you. 

Our minds can sometimes be unruly and must be disciplined. It must also be exercised just like the body is conditioned. In the beginning, the work will be hard, but with each passing day, you'll find that your mindset is working on your behalf to promote self-care.

So whenever some of that guilt or shame kicks in the next time you’re enjoying time to yourself, or when the anxiety gets too much to handle, remember that self-care is a right, not a privilege, and start rewriting that internal dialogue that allows you to feel like you aren’t enough and then fuel your mind with uplifting content!

If you found this to be helpful and uplifting for you, be sure to share it! Thank you so much!

And remember to keep living healthy, one bite at a time! Bye!

How to Handle Negativity the Healthy Way

Do you ever feel yourself getting weighed down by the negative things in life? I was recently asked during a coaching call with a client struggling with emotional binge eating how to handle negativity in a healthy way so that those emotions don’t take over your life and disrupt your health commitments. So I’m here today to share the 4 biggest takeaways from that conversation!

Click below to watch the video or continue reading!

Hi, Iʼm Jenn J - I’m a women’s hormone health coach and family nutritionist. My practice is built on empowering women living with uncomfortable and debilitating hormonal symptoms like painful periods, mood swings, PMS, weight issues, and low energy to reclaim their lives and put their period problems to rest while helping the whole family eat healthier! 

Do you ever feel yourself getting weighed down by the negative things in life? Do they tend to cause you to binge eat or skip eating altogether? Do they keep you up at night, leading you to be too tired the next day to get in your workouts?

The way that you confront these issues can have a major effect on the amount of energy that you put into them. The good news is that you can learn a group of tricks to keep yourself from getting sucked too heavily into a doomed way of thinking. 

If you could learn these tricks, would you use them right away?

The first thing to note is that: 

Pain Is a Natural Reaction

One thing that a lot of people seem to forget is that it’s normal to feel hurt or upset when bad things are done or said to you. It’s important for you to accept that you can be affected by things in your environment, but how you choose to deal with them is always a matter of how you choose to react to the situation. Instead of burying pain, or becoming a reactionary, you can aim to make more productive choices, but being sad is a part of life. Recognize it, label it, accept it, and allow yourself to feel it, but don’t allow it to control you. 

If you’re like me, and your natural reactions are to react emotionally rather than rationally, then maybe one of my favourite mantras can help you, too.

"This is a phase and this, too, shall pass."

Find Ways to Express Yourself 

When you’re feeling upset, there are a lot of ways to deal with your emotions. One way that people have dealt with their emotions since the beginning of time is through that of expression. People have a desire to create things, and art in its various forms can be an excellent way to express feelings that you might not be able to discuss in conventional ways. Things like musical pieces and paintings can express multifaceted and subtle shades of emotion. That’s part of why art can stand the test of time to the point that art remains valuable hundreds of years after it has been created and the creator has long since passed away. 

I’ve grown up very emotionally immature, so in the days when I had a really hard time expressing my emotions and putting them into words, I found that listening to music was helpful as it could help me articulate what I was feeling. I’m sure I’m not alone in this process.

Do Something Healthy for Yourself 

Choose something healthy that you can do for yourself. This can include things like learning new languages, taking a bath, working out, or anything else that enriches your quality of life. Giving yourself something good to focus on can also give you a lot of confidence. Increasing your skill set will almost certainly open new doors for you in the future. 

Breathe Deeply 

Don’t forget to breathe deeply, and completely. Another reason that people have panic attacks is that they have bad breathing habits. People who don’t breathe deeply enough can cause their hearts to become weak over time.

Box breathing can be an effective form of breathing to teach you how to breathe more deeply and completely, as well as being an excellent way to reset the emotional side of your brain and bring some rational thinking abilities back to your situation.

So the next time you’re dealing with negative things in your life, remember that how you’re responding to them can make all of the difference!

Give these a try: (1) recognize your pain and know that it’s a normal process of life, (2) find ways to express yourself, (3) do something healthy for yourself that feels good, and (4) breathe deeply. 

If you found this information helpful, be sure to share it! Thank you so much!

And remember to keep living healthy, one bite at a time!

Signs and Symptoms You Need More Self Care

Click below to watch the video where I share 4 signs that you need more self-care in your life! Or continue reading below! 

Hi, Iʼm Jenn J - I’m a women’s hormone health coach and family nutritionist. My practice is built on empowering women living with uncomfortable and debilitating hormonal symptoms like painful periods, mood swings, PMS, weight issues, and low energy to reclaim their lives and put their period problems to rest while helping the whole family eat healthier! 

It’s no secret here on my channels that I’m an overachiever, people-pleasing, Type-A person.  Well as I shared in my last video “The Importance of Taking Time Out to Be By Yourself & the 5 Things I Did That Took Me From Burnt Out to on Fire!”, I quickly ran myself into the ground by committing to too much, not respecting my boundaries, saying YES too often, not saying NO often enough, having an endless list that I’d push to finish, and just overworking myself.

Cognitively, I actually function very well like this But physically, emotionally, and health-wise, we’re not supposed to work this way. This can be both a genetically wired stress response or a learned behaviour as a response to stress/trauma. I’m just wired that way. To always be ‘on’.

But here’s why this is actually a really dangerous way to live:

Our adrenal glands and HPA axis are responsible for regulating cortisol in our body. When we have a continuous excess of it, our glands have difficulty producing enough to allow us to keep going, and we can actually experience what’s known as adrenal fatigue.  When this happens, we can experience anything from physical & mental fatigue to weight gain, food cravings, disruptions to our menstrual cycles like increased pain and irregular cycles, blood pressure dysregulation, and even nutritional deficiencies and insulin regulation disruption.

So we really want and need to be mindful of the signals that our bodies are sending out. Check-in with yourself! 

If you’re experiencing any (or all) of these 4 signs, you may want to review your self-care commitments and find areas in your life where you can better support yourself.

You’re Irritable Often

When you’re in need of more self-care, it’s a lot easier to be upset or disgruntled. This is because the toll of going without what you need is beginning to weigh on you, and the resentment that you feel has begun to slowly carve itself into other areas in life. Being mindful of what is actually bothering you will help you to focus on correcting the problem. This can be especially true of long-term romantic relationships. 

I found that I was actually highly emotionally reactive. I’m happy that I’ve learned now how to respond appropriately instead. 

You’re Late Often

The tendency to be late can be caused by two main things, which are: the need to squeeze more into an unreasonably short time, or the need to procrastinate because you never feel as if you rest completely. One example of this can be seen in the habit of waking up with less time to get ready and trying to complete projects that required more time to plan. If you are the kind of person who listens to the alarm more than once, then you could be doing serious damage to your restfulness because you are waking up every few minutes instead of sleeping without interruption. 

You Have Panic Attacks 

Stress can build up in the body and cause it to have strange symptoms. If unchecked they can manifest into more serious conditions over time. Panic attacks are often the result of stress carried for long periods without relief or any sort of outlet. 

You Struggle to Relax  

How good at relaxing are you? If you have trouble relaxing, it could mean that you need to spend more time relaxing. It can also mean that you have a lot of open projects going on that don't seem to have an end. Try to designate a day when you take actual time to not have to do anything. Make it your time to sit without having to worry about completing anything. 

Which of these 4 signals really felt like you? Being irritable? Being late often? Having panic attacks? Or struggling to relax?

The Importance of Taking Time Out to Be By Yourself & the 5 Things I Did That Took Me From Burnt Out to on Fire!

Click below to watch the video or continue reading below to learn about the importance of taking time out to be by yourself and the 5 things I did that took me from burnt out to on fire!

Hi, I am Jenn J - I’m a women’s hormone health coach and family nutritionist. My practice is built on empowering women living with uncomfortable and debilitating hormonal symptoms like painful periods, mood swings, PMS, weight issues, and low energy to reclaim their lives and put their period problems to rest while helping the whole family eat healthier! 

Today we’re going to be talking about why it’s so important to actually take time out to be by yourself.  Especially as a woman, mom, and entrepreneur.

Just a few years ago, I was a totally different person because I was literally operating at a high level 100% of the time.  Fast-paced, overworking, non-stop, on the go.  Truthfully, it’s both a blessing and a curse to be able to function like that. I can get tons done in a short amount of time, I can work all day and well into the night, I can take on huge tasks, multitask, and still remember all of the important (and mundane) things in life.  

Does this sound like you?

But it all came at a cost for me…One that I didn’t even know I was making! It was like I had a pocket full of change, and that pocket had a small hole in it.  The busier that I was, the more I took on, the more time I spent with or for others, and the more change fell out of my pocket.

When the pocket was empty, I crashed.  I was dirt broken, and what I mean by that was my health plummeted. My physical health changed: I started gaining weight, my menstrual pains were at an all-time high, my food cravings were insatiable, and I could kill a bear with just a look when my mood swings kicked in.

My mental health crashed and burned: I was anxious, short-tempered, moody, aggressive, sarcastic, resentful, and racey.

And honestly, my emotional health went with it…I was getting depressed and detached. Unable to enjoy the things in my life that I used to, unable to find peace, and disappointed with myself and my behaviours.

When I learned how to take time out for myself, it was almost like I had sewn up the hole in my pocket and was steadily adding more change back into it…I was refilling. I became richer.  And not financially (although, yes, that happened, too). But I was happier, healthier, lighter, friendly, grateful, and overall a better person.

Taking time out for yourself is one of the most important aspects of self-care. You need to find time in your day to relax, unwind, and recharge before anything else. Even if you’re busy with work or family life, giving yourself time to relax can help you fulfill your responsibilities more efficiently and without stress.

Whether you work in an office all day or are at home taking care of kids, it’s important to find at least 15 minutes to give yourself some breathing space. At work, you can wait for a lunch break to sneak into your car or a quiet space outside. At home, wait for your partner or kids to calm down before focusing on yourself. Once you have a few minutes without excessive distractions, you can then utilize the following tips to make the most of your time.

Focus on Your Breathing

When alone, focus on your breath and posture to completely relax. Inhale slowly and deeply, and then exhale completely to feel at ease. This will help to calm your mind and body very quickly, and it can give you a lot of energy later in the day.

A Short Activity

Even if you’re pressed for time, you can find ways to get in a quick exercise to stay healthy and calm your nerves. Choose to walk to the store instead of driving, or quietly jog in place if you can’t go outside. Stretch your body, shake out your limbs, and get your blood flowing so you can stay loose and calm throughout the day.

Read Something Special

Keep a small book of poetry or prose nearby so you can dip into it when given the time. A well-written poem can liven your spirits and give you the perfect boost throughout an otherwise monotonous day. If you prefer, you can also choose something like a crossword puzzle or sudoku. 

Buy Yourself Something Nice

You don’t have to buy yourself something expensive, but treat yourself to something nice every now and then to boost your mood. It could be dark chocolate or a cute keychain. You could even buy yourself a beautiful postcard to pin on a wall at home. Give yourself gifts and treat yourself with love to always have the best mood possible.

Practice Positive Thinking

It’s easy to fall into the trap of negative thinking throughout the day, but it’s extremely important to break that trap before it becomes self-fulfilling. Instead of worrying about errands, chores, or work, think about how nice it will be to complete your tasks. You’ll have to complete them anyway, so it’s better to think of the positives instead of the dull negatives. Instead of worrying about how long a project will take, try to imagine how pleasant it will be to complete it.

There you have it! 5 ways I went from burnt out in my life to on fire!

1. Focus on your breathing
2. A short activity
3. Reading something special
4. Some retail therapy
5. Practice positive thinking

How Stress Affects Your Periods

Today we’re going to be talking about the effects that stress has on our hormone health, particularly our menstrual cycles and symptoms. Click below to watch the video or just continue reading!

My name is Jenn J - I’m a women’s hormone health coach and family nutritionist. My practice is built on empowering women living with uncomfortable and debilitating hormonal symptoms like painful periods, mood swings, PMS, weight issues, and low energy to reclaim their lives and put their period problems to rest while helping the whole family eat healthier! 

On a scale of 1-10, with 10 being the highest, how would you rate your everyday stress levels? Have you noticed a pattern in the levels of your stress and the frequency or intensity of your menstrual symptoms? Maybe your PMS seems a little much these days, your periods have become so irregular that you don’t know what to do, or you just can’t seem to stop eating.

Believe it or not, there’s a strong connection between our body’s stress response and the health of our menstrual cycle!

In fact, I learned this the hard way when I let my Type-A, workaholic personality get the best of me at a time when my hormones were already having trouble regulating.  I started experiencing rapid weight gain, extreme fatigue, irregular periods, and extremely painful periods, and my PMS mood swings could easily knock out anyone in the room with a look. 

The thing is, I know I’m not alone. I see this all of the time in my nutrition practice: women who are too burnt out to function but somehow keep going every day, anxious and snappy, and their periods have become a real source of problems for them. But learning how to take time out for yourself is so important! You can learn more about that by reading my last blog: The Importance of Taking Time Out to Be By Yourself & the 5 Things I Did That Took Me From Burnt Out to on Fire!

So let’s talk about how stress and our menstrual cycles really work together!

The first thing to note is that there are 4 categories of stress:

• Perceived stress (things like relationships, work, burnout, overscheduling, family, finances, emergencies, etc)
• Glycemic Dysregulation (typically related to diet choices, though can also be genetic in nature)
• Inflammatory Stress (allergies, autoimmune, digestive issues, etc)
• Circadian stress (sleep issues, poor sleep hygiene, shift work, etc)

And the interesting thing about all 4 of them, is that biologically, our body responds relatively the same way:

-we have a release of cortisol from our adrenal glands that are supposed to help us react to our stressors

-this release doesn’t differentiate between the sources of stress

For example, our body responds the same way being chased by a bear as it does when you can’t find your car keys and you’re late for work. - no difference between life & death situations vs mundane everyday stressors

And if we don’t intentionally recover and de-escalate from that cortisol release, then it continues to hormonally build up in our body.

Secondly, when our adrenals continuously pump out cortisol, they can actually burn out and not be able to keep up.  So we tend to see our body draw on nutrient stores and reserves to keep up.

We’ll also see secondary survival organs begin to shut down or work less efficiently, things like digestion, sleep cycles, and our menstrual cycles.

Why would we need to ovulate and create another human being if our body is perceiving our environment to be unsafe?

Now, even though each organ and system in our body has its own functions, many of them rely on the success of other systems in the body. So we really can’t have some organ systems without others. 

This means that this combination of adrenal burnout, nutrient reserve draws, and organ deficiencies all contribute to our menstrual cycle dysregulation and increased hormonal balances. We tend to see more symptoms like irregular periods, painful periods from a build of inflammation, anxious behaviours and heightened PMS, insatiable hunger from nutrient deficiencies - and way more!

This is why self-care and stress management is such a crucial part of helping to manage symptoms of a hormonal imbalance and our menstrual cycle! The thing is, most of us really struggle in this department because we’re just so busy, or we think we’re doing enough ‘self-care’ but we’re missing some of the key components that really help us de-escalate heightened cortisol.  

Being intentional every day that you’re lowering all types of stressors can really be helpful in you noticing small improvements in your cycle month over month as your body begins to rebuild nutrient stores and learn healthier coping mechanisms.

If you're interested in learning more about adding self-care to your routine and how to do it with ease, check out these related blog articles:

• Signs and Symptoms You Need More Self Care
• Developing a Positive Mindset for Self-Care
• How to Handle Negativity the Healthy Way
• 15 Ideas to Better Sleep

3 Foods to Support Healthy Hormones

Hi! Today I am going to be sharing 3 amazing foods to help balance your hormones naturally! Please remember to always consult your physician or book a consultation with me before implementing diet changes, especially if you are experiencing thyroid conditions or are taking any medications. 

You can watch the 15-minute video where I go into all of this, or continue reading below!

Balancing our hormones using more natural methods is a relatively safe and effective way of experiencing relief from some of the uncomfortable symptoms we live with as women. Oftentimes, many of our hormonal imbalances can be linked to the quality of food that we’re eating or even a lack of specific nutrients in our daily diets. So knowing some foods that are particularly amazing for your hormones can be handy when that time of the month rolls around!

In my last video, “Symptoms of a hormonal imbalance in women & What to do about it”, I shared a bit of my own hormonal hell that I lived through, and that really only scratched the surface.  However, I will say today that I’m grateful to have learned what I know about nutrition and lifestyle because they became my saving grace in ending a lot of the hormonal issues and symptoms that I was dealing with.

I won’t ever be cured, Endometriosis and PCOS are not curable.  But I have been successfully managing my symptoms for 4+ years through diet and lifestyle better than I ever was able to use traditional medicine. It’s been an empowering journey to feel my body change positively in response to adding quality nutrients to my diet.

And even though I’ve personally experienced it before, it always amazes me every day to hear how my clients’ bodies are also responding. 

It’s just so exciting when they tell me things like: “wow, my period didn’t even hurt this month”; or “omg, my skin has never been this clear before”; or even “I can’t believe that my cycle is so regular now, it’s amazing!” 

And since in my practice I focus on helping my clients develop a diet and lifestyle plan that works for them, I really like to focus on ADDING quality nutrients to their diet.  Ultimately, there are always things in their diets that should/could be removed for optimal hormone health, but identifying my clients’ specific dietary needs is important in determining how to navigate that.

So with that in mind, let’s have a look at my 3 favourite foods to add for hormonal health!

1. Maca

Maca is a root native to Peru. It is full of antioxidants and is a very popular superfood renowned for easing hormonal imbalances6. Rich in vitamin C, copper, protein, and fiber, Maca is known to help with libido problems, PMS, and hot flashes.

If you have high blood pressure, thyroid hormone issues, are pregnant or breastfeeding, or have PCOS, you should consult with your physician or nutritionist before consuming Maca.

Steep Maca in hot water like tea, and add it to your smoothies, overnight oats, raw protein balls, or even soups!

2. Kale

Kale is a leafy green cruciferous vegetable. Cruciferous veggies contain indole-3-carbinol. Indole-3-carbinol helps the body to metabolize estrogens and can be very beneficial for people who struggle with Estrogen Dominance. Uterine fibroids, menopausal symptoms, low progesterone, and fibrocystic breast disease can all benefit from balanced estrogen levels. Kale is also packed with vitamins including A, K, C, and B5 as well as minerals like copper, manganese, and calcium.

For those with thyroid issues, it is important to cook kale to reduce goitrogenic compounds that inhibit the way thyroid hormones are metabolized. If you are eating a lot of raw kale and begin gaining weight or notice an increase in PMS, bloating, fatigue or moodiness, cut back or cook the kale --- those may be signs that you’re enjoying more raw kale than your thyroid can handle.

3. Walnuts

Omega 3 fatty acids support brain, cardiovascular and hormonal health. They are also known to reduce prostaglandins (which can help ease menstrual cramps and systemic inflammation). Other sources of omega 3s would be chia seeds, hemp hearts, salmon, and krill.  Many women who struggle with extremely painful periods, ovulation, or inflammatory pain find that supplementing their omega-rich diet with a high-quality omega-3 blend provides adequate (or in my case and many of my clients, substantial) relief.  

There you have it! From PMS to mood swings, menstrual pain, menopause, and everything in between, maca root, kale, and walnuts are amazing foods to support your hormones! And if you’re curious about which high-quality supplements I personally use and recommend in my practice, check them out here.

To get some support and direction with your hormones, take the Hormone Health Quiz! Good luck on your hormone journey!

Symptoms of a hormonal imbalance in women

& what to do about it!

Today we’re going to be talking about the symptoms of a woman’s hormonal imbalance - not diagnosing - but giving you some insight into some of the warning signs that your body could be giving you that you need some attention and then the next 2 steps for you to take! 

You can watch the 15-minute video where I go into all of this, or continue reading below!

Hi, Iʼm Jenn J - I’m a women’s hormone health coach and family nutritionist. I help empower women living with uncomfortable and debilitating hormonal symptoms like painful periods, mood swings, PMS, weight issues, and low energy to reclaim their lives and put their period problems to rest while helping the whole family eat healthier! 

When I was about 14 years old, I started having extremely painful abdominal pain that would leave me doubling over on the couch crying and screaming for hours.  It was random, sporadic, and horrifying. Doctors couldn’t find anything wrong with me so they sent me home.  As the months went on, I began having super painful acne, intense mood swings & PMS, irregular periods, and painful periods.  Because of my age, and the normalcy of fluctuating hormones, the only medical suggestions or help I was given was birth control - which only hid the problems for months at a time, causing other problems of their own. But one thing that I kept telling my medical teams was this: I didn’t FEEL normal - nothing in my body FELT normal and it certainly didn’t feel good.

But it was actually another 12 years later that I would finally start getting validation about what was going on. And another 2.5 years before I finally got all of my answers.

At that time, I had pretty much already figured out what was going on, so by the time I had answers, I was prepared to evaluate all of my options. Knowing that I had a hormonal imbalance was helpful to know how to effectively treat and/or manage it. 

Thankfully, I was able to make an informed decision and choose to manage my symptoms and conditions naturally with great success!

Signs & Symptoms of a Hormonal Imbalance

So let’s have a look at what some of the signs/symptoms are that could indicate you’re dealing with a hormonal imbalance

• Constant headaches or migraines
• Water retention and bloating
• Gaining weight in your lower body
• Ovarian Cysts
• Oily hair and skin
• Fibroids
• Acne
• PCOS or Endometriosis
• Tender and painful breasts
• Hair loss
• UTIs
• Random mood swings
• Heavy flow during periods
• Painful cramps before and during periods
• Irregular periods and/or spotting
• Anxiety & Depression
• Extreme PMS
• Vaginal Dryness
• Hot Flashes
• Low Sex Drive

What To Do About It!

Okay, now that some of that has your attention, it's important to know what to do! It took me a very long time to navigate my symptoms, my complaints, my medical teams, and the medical system, just to figure everything out.  Let's skip a few steps for you!

1. Start Journaling Everything

Once you identify that something isn’t feeling right, your next step is to start documenting it. Keep a food, mood, poop, and period journal so that you can track what your symptoms are, when they’re happening, their severity, identify any patterns, and feel more in tune with your body.  This will also help your doctors better understand what you’re dealing with so they can seek out the appropriate tests to verify what’s happening.

2. Ask Questions & Know Your Options

This brings us to our last point, KNOW ALL OF YOUR OPTIONS.  Everyone’s treatment and management protocols look different but know that there are effective ways for you to naturally support your hormones, which can be an amazing place to start since it’s non-invasive and allows you to eliminate or narrow down the list of symptoms that you’re dealing with.  Meaning that if you then choose any medical intervention, it’s less invasive and you’re hopefully then potentially treating/managing less bothersome symptoms. 

Ask questions, visit different practitioners, and be open to making changes in your life that could improve your situation.

What to do next!

So just to wrap this up, we’ve covered the signs and symptoms that you may have a hormonal imbalance. If these are flashing warning lights for you, then you’re going to want to start journaling and tracking everything, and then know all of your options!

To get some insight on HOW you can manage your symptoms more naturally, take the PERIOD HEALTH QUIZ and get specific directions on some of the underlying factors in your health and some natural solutions!

I hope that you found this really helpful and if you did, share this article or the video with someone you love!

If you enjoy leading a healthy lifestyle and want to share it with other people, I invite you to join me on my mission! It’s a great way to earn extra money and enjoy other benefits, while building on your passion to inspire healthy living among your friends, family and community.

My community connects people aspiring for a healthier lifestyle with one another.

Through a unique combination of direct sales and e-commerce, your product-based online wellness business comes with everything you need to get started, and nothing of the things that you don't!

But there’s a big advantage that separates this wellness business from other ways to supplement your income.

You’re not limited by a fixed schedule, or how much time you have to devote to the effort from week to week. You simply share our amazing whole-food, plant-based products with others as you go about your daily life.

We know that our customers are the best ambassadors to share and promote our unique product offerings.

Whatever your goal is - sharing our simple and revolutionary products with a few friends and family, attracting a larger number of customers, or adding other Partners - this allows you to reach your goal: wherever you are, whenever you want. All you need is a passion for helping others lead a healthier lifestyle.

The Benefits of Partnering With Our Company

Our Compensation Plan lets you work at your convenience and decide how much time you want to dedicate to sharing Juice Plus+. It allows you to earn more as you build a team, and as you and your team do more. As your business activity increases, you can be promoted to higher and higher positions as you share with more and more people and start to add team members who do the same.

A Brand That Changes Lives - and Lifestyles

People everywhere want to learn how to live a healthier life; more and more people are becoming passionate about it. We give you the ability to turn that passion for healthy living into a meaningful income opportunity. 

We Handle All the Nuts & Bolts

Our company takes care of all order processing, shipping, billing and collecting - so you can spend your time sharing our products and earning money.

You’ll Be Fully Supported Right from the Start

As a Partner, you’ll enjoy quality promotional support with personalized websites, innovative marketing programs, and advice from other people who have successfully built businesses of their own.

We Continually Nurture Your Growth

You’re part of a community of health-minded individuals! We keep you connected to the community through training and local, regional, and national events!

 

Want some more information?

 

Click HERE and I'll give you a call within 24 hours to chat!

7 Reasons to Grow Your Own Organic Vegetable Garden

During the last several decades, there has been a change toward mechanization and homogenization of farming, which uses pesticides, additives, herbicides, synthetic fertilizers, and mass-production techniques. 

The World Health Organization produces reports to show how the use of chemicals and other products in food, coupled with the manufacturing processes involved, are actually a threat to our health and our environment. 

In fact, many common growing chemicals are known to contain EDCs (endocrine-disrupting chemicals), which can interfere with our menstrual cycles, fertility, and even our DNA! Learn more about the 5 Chemicals That Are Messing Up Your Hormones here!

So what can we do to avoid these chemicals and improve our health? Well growing our own food is a great place to start!

If you have space for a few pots or even a small piece of land, it is a wise decision to grow your own organic vegetable garden. 

Growing your own food means that: 

1. You will have no additives in your vegetables. Research by organic food associations has shown that additives in our food can cause heart diseases, osteoporosis, migraines, and hyperactivity. 
2. There will be no pesticides or synthetic fertilizers used. These chemical products are applied to obtain crops all the time regardless of plagues or weather conditions and affect the quality of the vegetables. Besides, pesticides are usually poisonous to humans.
3. Your vegetables will not be genetically modified (GM). Antibiotics, drugs, and hormones are used on vegetables to grow more and larger ones. One of the consequences of this practice is vegetables that look all the same and are usually tasteless. Besides, we end up consuming the hormones that have been used on the vegetables, with the potential risks for our health.
4. Eating your own organic vegetables will be much more healthy for you. They will not contain any of the products or chemicals named above, and they will be much more natural than any ones you would find at the supermarket. Your health will not be at risk because you will then know that nothing has been added to your vegetables.
5. Your own organic vegetables will be much tastier. The use of pesticides, synthetic fertilizers, hormones, and antibiotics make vegetables grow unnaturally and take the taste away from them. With organic vegetables, your cooking will be enhanced as their flavour will show fully.
6. Organic farming is friendly to the environment. Because you won't use pesticides or other equally harming products on your vegetables, you will not damage the soil or the air with the chemical components.
7. When you grow your own organic vegetables you are contributing to your own self-sustainability and the sustainability of the planet. Small communities have been founded where members exchange products that they grow naturally, thus contributing to creating a friendly and better place for us all.

In the end, eating organic products only means that we do not add anything else to them than they would naturally have. As you can guess, additives, fertilizers, pesticides or hormones are not components of naturally grown food. To better care for your health, grow your own organic vegetables -and a few pots are all you need.

Not sure you've got the right growing environment or want to grow longer than your natural season? You're going to want to grab yourself the ultimate growing kit, right here!