What’s kale got to do with your hormones? 🌿🤔 • Cruciferous vegetables (kale, cabbage, bok choy, Brussels sprouts, etc.) contain a compound called indole-3 carbinol, which converts to DIM and assists estrogen metabolism and detoxification in the body. • And although estrogen is necessary and beneficial, higher ratios of estrogen to progesterone are problematic and can lead to many symptoms like intense PMS, mood swings, breast tenderness, menstrual headaches, and more. • @amandamontalvord and I dive deeper into estrogen dominance, common symptoms and causes, and ways to support healthy hormone balance (1 hint: eat more kale!) • Check out the full video here: bit.ly/BIBestrogen (link also in bio!)
I love this image from @sweatpantsandcoffee 💕. How are you caring for YOU today? #selfcaresunday #selfcareeverydamnday
🎉Congratulations to our giveaway winner!🎉 @justsimplycarrie you’ve won a free box of @foursigmatic Mushroom Hot Cocoa and a sampler box of elixirs! • Check your DMs for a message from us so that we can get your prize out ASAP! • Thank you everyone for entering our giveaway! We have more fun ones planned, so stay tuned!
The thyroid gland and its hormones affect every cell in your body! Things like mood, energy, digestion, brain function, and weight maintenance are all connected to the health and functioning of the thyroid. • Unfortunately, many people (especially women) struggle with thyroid disorders (many even diagnosed). We suffer from symptoms like fatigue, bloating, brain fog, and inability to lose weight yet may be dismissed by our doctors or put on a medication that doesn’t help us feel any better or maybe even makes us feel worse. • We can’t discuss the thyroid without talking about stress- the two are interconnected. Sometimes in fact, to the point where stress is not only causing low thyroid symptoms, but even depleting proper hormone production and usage. • If you’re dealing with such symptoms, have a diagnosed thyroid condition, or are highly stressed, it’s important to take control of stress and support your thyroid gland. Here’s some ways to start: • ✨ Set boundaries in your life. Say “no” to what drains your energy, and say “yes” to what makes your soul happy! • ✨ Prioritize sleep (8 hours is ideal). • ✨ Balance your meals with quality fats, proteins, and complex carbs. • ✨ Exercise smarter, not necessarily harder. • ✨ Lessen your exposure to hormone disrupting chemicals such as toxic personal care products, plastics, and chemically-scented perfumes. • I led a masterclass this morning all about stress & your thyroid, where I dive more deeply into the role of the thyroid, how stress affects the thyroid, and action steps you can take to optimize thyroid health. You can watch the replay at bit.ly/stressthyroid (or click the link in my bio!)
It’s snowing again 🙄 and after a long weekend, I really struggled to get out of bed this morning. But then I remembered this month’s focus- striving for good enough is better than striving for perfect. • So instead of disregarding it altogether because I was short on time, I pulled myself out of bed, mixed some energizing mushrooms in my coffee (see my last post to win your own!), and squeezed in a quick but effective 30 minute workout. • Just as nutrition does not need to be all or nothing, movement doesn’t either. Even just 5 minutes is better than nothing. Even working out at home (perhaps in your pajamas 🤫) with just a pair of dumbbells (or even nothing at all) can be more than enough. • And remember this: Nourishment is not only about food. It’s about doing things for your body and mind that make you feel your best. • How are you nourishing yourself today?
TGIF! 🎉 Well, kind of. My upcoming weekend will be spent at the Apex Functional Endocrinology seminar learning more about chronic stress and other factors that affect hormones + supporting balance with food, herbs, and lifestyle factors. I’ll be sharing as many insights as I can! What would you like to learn more about? Let me know in the comments! • • • • • 🍽Today’s fuel provided by @kettlebellkitchen + raw kraut for an extra gut boost!
Happy International Women’s Day! Tag your girl gang below and let’s celebrate the amazing women in our lives who build us up. 💕
You may be surprised to learn just how intensely chronic stress interferes with your delicate female hormonal balance. When your body is in a constant stressed state, production of sex hormones is actually neglected since survival- not reproduction- is the priority. • But our hormones are chemical messengers that regulate how our bodies function and have a huge impact on how we feel- our energy, mood and emotions, weight, hunger, and more. If they are out of balance, we feel it. • The good news? Working to take control of stress in your life is a powerful way to lessen its negative effects on your body. • Some ways to start: ✨Prioritize what’s important. • ✨Avoid overwhelm. Say “no” more often. • ✨List and categorize your top stressors. What can you control? Take action. What can’t you control? Work to change your thoughts and reactions so you can reduce your perceived stressors. • ✨Do things that make you happy and relax you on a regular basis in order to strengthen your stress response. • If you want more information and guidance on this, head over to the link in my profile and join the Body in Balance group. This month, we’re holding live weekly classes on topics related to stress. @amandamontalvord did one this morning all about stress and its impacts on our hormones! • Plus, we are launching an exciting program focused on helping you minimize stress, prioritize self care, balance your hormones, and improve how you feel every day. Our launch is coming up soon and will be announced in this group!
I confess 🙈. I haven’t been great about getting to the gym the past two months. And I know exercise and movement can happen outside of the gym too, but I haven’t really been good about that either. • It’s been cold and dark and I’ve been working too much. And I haven’t been feeling like myself. Exercise has been a huge part of my life for so long. Who am I if I’m not in the gym 5-6x a week? Who am I if I advocate a healthy lifestyle but would rather lay on the couch or glue myself to my laptop then workout? Have I “let myself go?” • These thoughts are just some of those I’ve struggled with the past few months. But then I remembered 3 important things. • 1- This life is a balancing act. And that doesn’t mean getting everything to balance out evenly all the time. It means that some areas need to suffer while we focus on the other ones. So yeah, I didn’t spend 5-6 hours in the gym every week. But I did spend 5-6+ hours working on other meaningful things. My priorities weren’t competitive exercise or hitting certain numbers on my lifts. My priorities were be healthy overall while working on getting stuff done. Did I do that? Yep. I didn’t let myself go because no matter what, things like good food, a sleep routine, and other forms of self care are unwavering parts of my life. • 2- I am ultimately in control of how I feel. Excuses are excuses no matter how you look at it. Sure, some circumstances preventing me from working out like I used to are out of my control. But it’s BS if I let that get in my way. This is something I genuinely love doing, and I’m ready to fall in love with it all over again. • 3- I’m not a hypocrite if I don’t workout as much as I want to. I’m a hypocrite if I beat myself up over it. I always stress that we need to be more forgiving. We need to do our best to work with our bodies and give them what they need. And I’m realizing that what I needed the past few months was to get my head right and set myself up for success in other areas of my life. • I’m not looking for validation or pity- I’m keeping myself accountable... and sharing my struggles and realizations because I know they may resonate with someone out there.💪🏼💕
I spent some time yesterday setting March goals and intentions, specifically pinpointing distractions I can avoid in order to accomplish them. I highlighted this line as my mantra for the month. • A few days ago, I read an article about how striving for good enough can actually be more productive than striving for perfection, or even excellence. • Why? Because we often get too caught up in the details. We obsess over what others will think about who we are or what we do. We get stuck in an “all or nothing” mentality that blocks us from actually making true progress and finding a healthy balance. • I’m a perfectionist and have been for as long as I can remember. I have the tendency to over-think and over-do everything. If I can’t do it right, why do it at all? I always thought it was helping me to try to excel at everything, but I’m learning that it can do quite the opposite. • I’ve realized over the past year especially that doing something imperfectly is better than not doing it at all. Continuing to make adjustment after adjustment to everything I do isn’t necessarily improving it, but only changing it. And then that just leads to more second-guessing and more decisions to make… which means more stress. • Changing habits is hard, and changing mindset and thought patterns even moreso. This is all part of an ever-evolving journey of finding balance, and not letting silly things get in the way of the big stuff. Because in the end, what am I here to be and do? That’s the overall goal, not the minor details. • I hope you can apply this to your life in some way, since it is applicable to so many areas- nutrition, exercise, creativity, work, self care, and much more. Just do something. Even if it’s imperfect.
It’s been a really taxing week (so much that yesterday, I thought it was Thursday all day until I sat down to write my to-do list 🙄). So here’s a #tbt picture of me in my happy place- barefoot, wandering around the beach taking pictures at sunrise. 🌅❤️ I don’t want to rush time, but I really can’t wait until spring- especially with this impending “nor’easter” on its way ❄️. • What’s your happy place?
Coffee: good or bad? Context matters! 🤔 • It’s no secret that I love coffee. It’s comfort. It’s nostalgia. It’s routine. But I also am open about the fact that I ditched my daily caffeine and drink primarily decaf. • So do I think caffeinated coffee is “bad”? Nope! I know it has amazing benefits, like boosting mental and physical performance. But I also know that like most other things in the nutrition world, tolerating it well depends on so many factors. • For me, caffeine was a big trigger for anxiety. It also gave me a quick boost, but then I’d crash a few hours later and feel exhausted... yet when I went to bed, my body wouldn’t let me sleep. So this terrible pattern just made me feel worse and worse. • In my own journey, I know that adrenal and other hormone imbalances were at at play, as well as gut and liver detox issues. Caffeine was an added stressor to my already stressed body. Instead of giving me energy, it drained the already weakened systems in my body that were meant to naturally give me energy. • Of course I do drink regular coffee here and there, but I’m careful about when (choosing to indulge when I don’t have a lot of other stressors going on- like when I’m on vacation!), but I know that going back to a dependence on it will exacerbate anxiety. And I’ve worked damn hard to rid myself of that daily battle. • Does coffee/caffeine work for you? The only way to know- like everything else- is to experiment. Try cutting it out for a while and see how you feel. Especially if you struggle with anxiety, it may be a good idea to give caffeine a break and assess your symptoms. • If you’re interested in learning more, I’ll be doing a live class in the Body in Balance Facebook group tomorrow at 10am EST all anxiety, including common causes and how to address it. I’ll dig a bit deeper into the caffeine conversation, as well as some healthy alternatives. Visit the link in my profile to join!
Let’s start this week on a positive note! Enough of the negative self talk (I’m guilty of this & I know it’s not serving me or anyone else!) Comment below and tag a friend!👇🏼
I’m starting to settle back in after a few days completely off 🎉 but I’m moving slow. I definitely did not hold back on indulging in whatever I wanted, so I’m feeling a bit more sluggish than usual. But I’m okay with a temporary lull because I know what makes me feel my best and how I can get back there, and most importantly, that a vacation is just that and returning to routine is comforting. After so many years of this whole dieting vs. fueling vs. nourishment stuff, I’m better able to choose what helps me feel good not just mentally, but physically, too. And that takes away the whole “can and can’t” eat/drink crap, and makes it more about what I “choose to and not to” eat/drink. • When it comes to travel and social situations, I think it’s helpful to figure out the right balance that works for YOU, and most importantly, know your boundaries. This means getting to know your body and what it works well with, and what it doesn’t. If that means avoiding certain things, or not having any restrictions at all- as long as it works and doesn’t cause you to feel deprived or send you on a downward spiral that takes months to get out- then great. • This is not meant to be preachy or make you feel bad about how you indulge or spend vacations. I’m just simply sharing my experience and some tips based off what I’ve learned. Plus, creatively, I’m just not feeling back to myself yet but wanted to touch base with you all so thanks for listening to me ramble and here’s a few pictures of some of the amazing food and drinks from the past weekend spent in Charleston. I don’t regret a single praline, biscuit, fried pickle, or bourbon (or maybe I regret like 1 or 2 😉). Now back to regularly scheduled programming...